Baowolf mentor group is [ Closed ] (Page 53)

Found your new bike Samantha $2600.... I want.  Do you think my wife would belive I won it in a drawing online....? Bah that price is for just the frame, not the wheels, etc... phew had me trying to figure out how many quarters I have in the couch and what lawns I can offer to mow.  Now I can go back to just contemplating aero helmts and wheels. 

$2600 - that is a sick bike and not a bad price. I want too! If anyone would benefit from this bike it's you, but I imagine it would be quit an upgrade for me. I might go too fast. Did you know you can buy bikes that have electric shifting now? I talked to a gal who has one..that is amazing. So you were very wise in your thinking Steve and I had actually thought the same thing "does my friend understand the cost he just committed to?" so I decided I better wait to hear back from him before I go shopping and send him the bill. The whole thing is really funny to me and I don't know why, but when I told him how much a good entry level bike was he said "OH! I didn't realize that." This is the part that really made me laugh. He said, "I'll think about it and get back to you." Poor guy! He was so passionate about wanting me to have a new racing bike so I can really kick butt in my triathlon lifestyle and that was a way he could support me. Now he is probably kicking himself for not realizing what he committed to and doesn't want to take back his offer. But that is soo much money. I told him I would completely understand if he changed his mind. So I will find out what his decision is tomorrow. So maybe new bike, maybe not. It will be a funny memory.

Training this week is nice and light. I took Monday off. yesterday I did my long swim in open water. The wind was blowing and there were so many boats on the water. The waves were rolling in pretty good and created some anxiety in me because I was worried about getting a face full of water instead of air. It took a good 20 minutes to get my breathing to calm down and to feel comfortable. Since I swim alone I often have the little fear in the back of my mind asking what would happen if I started struggling. I'm just far enough out with noone paying attention that I would probably drown. Anyway, I got into a decent groove and finished .75 of a mile. Today I did a short run and it felt normal. I find I am better at the long run as far as my desire goes because I am more committed because I know it will take me a long time. With the short run I get impatient and just want to be finished.

Gonna get a wetsuit and new seat soon.

$150 for IM. I wish I could come to California and race with Steve and Jim.

One month til race day!

Samantha, for Christmas and my birthday if I have family members who want to buy me something I ask that they contribute whatever amount the feel they want to give towards a pair of running shoes, a watch,  a new set of tires, etc.  That way they can give what they feel comfortable with and nevery really know how much the item costs.  If they do insist on buying something they often pay twice as much as I can get it for online.  I rarely buy anything for triathlon that isn't 50% ish off.  The most I have paid for a pair of shoes in the past 3 years is $60 and race tires $40.  This may help your friend to contribute something towards a bike wihtout having to lose face.  Even if he is willing to toss you $50 or $100 you can put it away towards a new bike and he will still feel like he is helping, which he is, without feeling he has to go all in or nothing.  Anyway that is my 2 cents on that.

By the way I put that workout schedule up there and you guys can copy it.  I didn't put distances in because that will depend on what you are racing.  You can use just the run part for a half or full mary plan or the whole thing for a triathlon.  It is a compilation of what I have learned in the past 5 years about how to get faster and train for triathlons.  Now following it with enough intensity to increase your speed while resting enough to not over due it is the challenge. 

I have been looking at the Flo wheels.  These are aero wheels that run roughly $400 per wheel so $800-900 after taxes shipping etc., as compared with Zip $2200 ish.  I am not commited yet, but saving penies in case I want to go that way.  Yes I will literally be breaking open my piggy bank and rolling penies, nikles etc. to turn them in to dollars to see how much I can scrape together.  Have to pay for my son's braces first but ... we see.  There is a nice price on an aero helmet at trisports right now 50% off, free shipping etc.  Hrm.  You can spend a lot on toys for this sport, but you don't really need them, they are just so nice and shiny..... and you can't really tell how fast you are going in the pictures....

Hang in there Samantha, swim close to shore if you need to and have a security stroke you can go to. For me it is breaststroke.  I can do that all day in big chop and feel safe.  I worry more about boats than anything... although in some of the lakes I swim in I have to watch out for barbwire underwater.  The ranchers put fences everywhere and during droughts when the water is low they put fences far into the water.  Oh well off for now.

Oh 2 quick things I learned recently.  When running if your body is angled forward correctly you can gain speed by focusing on the donward motion of your front foot to load your leg to propel you forward. Do not push your foot out in front of you but down toward the ground.  This is perhapse better for mid/forefoot strikers.  The other thing is that when cornering on the bike you keep your butt back, body low, outside foot down with weight on it, but also I noticed cyclists bringing their inside knee out away from the bike to counterbalance.  Look up youtube bikes cornering at 34 mph and watch them do it. 

Hey all, just checking in on all your adventures.  Thanks for the encouraging words re: my mood/attitude.  I really appreciate YOUR encouragement!

Samantha, funny, same thing happened with my parents.  My mom did wind up contributing some to my new bike, but yeah, had no idea how much one costs.  She is always wanting to give us $$'s, and I never take it.  I want to reserve that for a time of true need.  But she was so insistent this time that I relented.  I'm sure your friend would enjoy contributing to something you enjoy so much (well, most of the time, ha, ha!).

I'm definitely in a lull. Have had a pervasive feeling of exhaustion the last couple weeks, and just not motivated to race, or train much.  So I'm allowing myself, as Steve would say, to smell the roses for a little while.  I did get drafted to lead a group of "Tour de Cure" riders in a couple of weeks.  The actual event was a few weeks ago, but we are trying to host rides around the metroplex for those who want to continue to get together and ride.  So I'm partnering up with the local LifeTime fitness Saturday ride since they have the route, parking, and a couple of ride leaders already in place.  I'm not a member there, but they have been very gracious in allowing me to tag along and I promised no additional burden for the LT leaders.  I will ride sweep to make sure noone gets left behind.  Just have to make sure I REALLY know the route. I'm like a lemming...usually just follow the person in front of me.   

Wow, your bike is way better than mine, and prettier, very nice.  Let him know that a bike of that quality will hold of for 15-20 years easy.  I hope you buy him like a hersey-reeces pie that is so sweet he has to drink a gallon of milk with it in appreciation. 

Fun workout today 5x800 yard repeats with 400 yard recovery at the following paces: 6:47, 6:46, 6:39, 6:43, 6:38 mpm.  It is just hard running faster than 7 mpm, but I liked that I had no drop off on my times over the same stretch of road.  Then I went and did a 20 mile bike ride with nasty high rpm drills 2x(3:00 @100rpms, 2:00 @110rpms, 1:00@ 120 rpms (r4:00). Lunchtime.

Nice run!

You do the bike workout on the trainer or managed to get this done on a real road?

Mike

Mike, the Boss is worth missing a workout any time!

Samantha, awesome news on the bike.  Your friend is a great dude.

I am still only running, and I have been enjoying that lately.  I have a 5 mile run this morning, finishing an "easy week."  I have also been lifting weights more, maybe 2 hours a week.  It's kind of cool to see muscles that have been buried in fat appear out of nowhere. 

Mike - Sound like one heck of a night. Bruce is great, and Fenway must be nice for a night concert.

Samantha - Awesome! Not only can you finish your first IM, you can finish in style.

Larry - No missing those extra pounds! 

Steve - Nice speed.

A short recovery run last night 3.15 in 36:53. Felt slower. Splits of 11:58, 11:59, 12:15.

Steve - killer splits on that run!

Larry - I know what you mean about seeing muscles that have been hidden. My favorite is when I start to see the trim lines around the muscles, but that's probably because I'm a girl and tone is what I look for

Carol - Aren't the blue swirlies the best?!? My other option was pink and I may be a girl, but I ain't racing with a pink bike. Way to get selected to lead a ride. I think that says a lot about you!

Joe - I hear you on being slow. Right now I'm tickled if I run under 12mpm.

Mike - Bruce Springstein in Fenway park...so cool! Glad your workout consisted of dancing because all I picture is you having a "get down, get down" time!

Elena - you got this training thing. Forget what you didn't do because you won't get it back and you will waste energy stressing out about it!

Bike has been ordered and I'm getting excited. When I consider I'll have a bike better than Steve's I feel rather silly since I'm such a beginner. I have actually thought I am getting too much of a bike for where I'm at. But I will grow into it and, as Joe said, I get to finish the bike in my IM looking good (at least the bike will look good).

Race is getting close. I feel good about it right now. Gonna get a wetsuit here soon and would love to hear all the tips and tricks for getting them off and on. I remember Steve mentioned something about plastic bags on the feet. I've heard I should use glide on certain parts of my body. Fill me in peeps! Also wondering what I need to be thinking about for making the switch from my old roadie to my new bike?

And yes, my friend is an awesome dude! I will be on the lookout for an awesome way to thank him; I like the pie and milk idea to start with.

So for wetsuits you want bodyglide on your neck where it will rub, mostly the back of your neck and on your wrists and ankles, just to make it easier to get on and off.  To put on just grab a plastic grocery bag and put it over your foot, then put your foot into the wetsuit it will slide right in (low friction) then you pull the bag the rest of the way out the bottom of the wetsuilt leg and repeat for the other side.  One thing for wetsuits, dont get your watch or timing chip doubled up over and under the sleeve/legging or it is very hard to get off.  IMCDA will have wetsuit strippers.  For wetsuit strippers you get your wetsuit sleeves off, then pull it down to  just below your waist.  You run up to one, they grab the sleves, you sit down and roll backwards so that your momentum carries your legs up and your butt off the ground.  They give one solid yank and pull it off, give you a hand up as you roll back forward hand you your wetsuit and send you on your way to T1 (like 2-3 seconds for all this).

The main things with your new bike is to get a good fit, then practice clipping in and out before you take it out on the road.  Remember to leave it in a low gear before starting and ride for a while on the horns before ridding in the areobars to get used to the cornering and everything.  Practice getting into and out of the aero bars at home if you can, especially if you have a trainer.  I start on the horns (bars on the side) and then move my left arm into the aero bar and then the left, like a half second later.  I do the reverse coming out of them.  It takes a little practice.  You will feel a bit "squigly" when you first drop into your aero bars with the narrow arms.  The way you stear when in aero is by leaning more than by stearing.  So you are stearing with your shoulders and hipps more than with your hands.  Think of flying a hanglider with your shoulders the wings, you dip one slightly which tilts the bike which initiates a turn.  If you had a vacant parkinglot it would be a good place to play with some turns and such.  Feel free to throw out some specific questions.  The clipless pedals are really the hardest thing to get used to.  Also remember that your cables will probably loosen up after about 500 miles and you need to get things readjusted.  That is what caused my first... and second fall on my bike.  The cables loosened and the chain slipped off the cog on a hill (slow motion 3 mph tip over trying to get my foot unclipped boom.  Then did the same thing on the same ride.  Then got the bike tuned. 

3000 yard swim for me this morning before work.  It was meh. My arms didn't start to feel like jello until 2700 yards, so that is good.  The feel of my hands catching water was good for the last 2000 yards.  I practiced 100 yards of offside breathing.  Have a long way to go on building my swim for December.  We will have to figure out how to meet up at the race for those coming to Palm Springs. 

Also this mentor group will likely stop in 2 months ish as they start up the new winter groups.  I will try to start up another one at that time, all are welcome to stay.  Hopefully we can gather another 5-10 who will stick around and play. 

This weekend's main workouts are 65 mile bike and 12 mile run with some other shorter stuff.  What are people's longs lookking like for this weekend?

Thanks for the wetsuit info and bike fit. I'm a little nervous to get out on the  new bike because it will be so different. I have currently only allowed myself to get up to 31mph. My adrenaline starts pumping and my mind starts spinning scenarios of what would happen if I crashed. I love the tip about grabbing the bar with my knees, but if I am ever going fast enough for that to happen I'm probably in trouble. I guess time will tell.

Today I have a 30 mile ride and tomorrow an 8 mile run. Last recovery week before my race. I think I have two build weeks and two taper weeks after this. Steve would you recommend I change up anything about my next four weeks? I should get another two long runs and long bikes in (12-13m and 60-65m) before starting my taper.

I'm definitely making the move with you to the next group Steve. I can't imagine continuing my training for IM with no one or another person. Wish I was coming to Palm Springs to race; what a hoot to meet up with you and Jim.

It's pretty quiet around here.

Samantha, your training is looking great, you will do fine in your HIM.  Yes those last 4 key workouts will make your race day much better.  Go into it knowing you are ready.

Yesterday's bikeride and run kicked my butt yesterday, went straight to bed and slept 12 hours.

Bike info for the day, aero position requires half the power/energy to bike 22 mph than biking on the horns. 

Hey Elena, way to get back out there.  When is your half mary?

Samantha, so when does the new bike arrive?  Tapping fingers....wanting a report on that first ride.

Steve, as always, amazing training.  You seem to be boucing back well from your half.

Larry, enjoy the running.  Simplicity is good when you're busy!

Mike, glad you got to see the boss!  Definitely worth some re-arranged training.

Mitch, how are you?

Ceril, I miss you!  If you check in, let us know how you are doing.

Know I'm missing someone...it's me, not you!

Finally feel like I may be shaking the exhaustion.  A number of factors at play, and no idea which one accounts for it, but relief is good.  Went down on my bike this morning...not hard and just another bruise and minor scrape.  Road/path was dry, but park bridge (made of some sort of oily, creasote lumber) was still soaked from last night's rains.  Was not turing, but on a slight incline and my rear wheel slid out from under me.  Bike is A-OK after I adjusted the rear brake and seat back to normal.  It may actually be under 70 degrees in the morning.  MUST get out for a run.  This does not happen in TX in August! 

Carol - I'm tapping my fingers too I am hopeful that is arrives tomorrow or Tuesday. The friend who is making this possible will be in town on Tuesday to pick up the tab, so I can't take it before then whether it arrives tomorrow or not. But I set up this weeks schedule so all my ride can be on my new bike if it arrives by Tuesday.

Mike - Sounds like a new sport. If it was as hot where you are as it is here I commend you for being out in it. I made friends with my air conditioner most of the day.

Still having a problem with my right foot toes going numb. I'm thinking it has something to do with where the cleat is under the ball of my foot. When I get my pedals put on the new ride I'm gonna see about getting it adjust a bit. BTW, I already have shoes and clipless pedals so I have been getting used to clipping and unclipping. So far only one incident. I started to fall but my pedals are set up to hold loosely since I'm a beginner (thankfully) so as I started to fall I still managed to get my foot off and down.

Any suggestions on wetsuits? I've been looking and I find I get overwhelmed trying to learn enough about products that matter and have so many options. On xterra's website I can order a used full suit for $129. It sounds like I would get a good suit, but I don't know which one they will send and there is no warranty or return.

Is the ultimate goal to stay in aero even going downhill? Is there a way to slow down without using the breaks? Should I get my tune up at 500 miles or right before my race? By race day I will have ridden probably around 300. Or would it be better to wait until after the race/until I get to 500 miles? When pedaling uphill do I stay in the gear I'm in until my legs start burning or do I continue dropping gears to maintain the 85rpm cadence until I run out of gears?

I was thinking the other day how I find myself asking questions when I'm out there, but never remember what they are when I sit down to type.

Any suggestions on wetsuits?  You should be able to get a new wetsuit for 100-150 ish some onsale in banner above.  You definately want to be able to return it if the sizing is wrong and try one on if you can first, sizing is all screwy on wetsuits not at all standardized.  (2xu, blue seventy, orca, xterra etc.)

I've been looking and I find I get overwhelmed trying to learn enough about products that matter and have so many options. On xterra's website I can order a used full suit for $129. It sounds like I would get a good suit, but I don't know which one they will send and there is no warranty or return.

Is the ultimate goal to stay in aero even going downhill? You can stay aero down hill if you know you will not have to brake (no sharp turns).  It is kin of awkward to get out of aero onto the horns at 45 mph in a crosswind.

 Is there a way to slow down without using the breaks? If you are not in aero or slower in aero you can rise up onto the horns and use your upper body as an air brake.  If you are up on the horns and sitting pretty straight up it will slow you down 5-10 mph depending on speed, slope wind etc. 

Should I get my tune up at 500 miles or right before my race? By race day I will have ridden probably around 300. Or would it be better to wait until after the race/until I get to 500 miles? 500 miles is kind of a loose number, it depends on the initial dialing in and which cables they use, how hard you pedal, etc.  You will probably be ok for the race, you should know if things are shifting find before the race.

 When pedaling uphill do I stay in the gear I'm in until my legs start burning or do I continue dropping gears to maintain the 85rpm cadence until I run out of gears? You want to drop gears to maintain as much momentum as you can keeping rpms around 85 (or higher) until you get to your lowest gear and bog down slower.  Keeping your body forward when climbing keeps your legs engaged in the climb.  If you sit straight up you lose some leverage (though it is very tempting on a long hill).  You can stay aero on climbs of less than 8 percent grade.  After that it is iffy for me anyway and i might need to get out of the saddle now and again.