Shellback1998 Group - FULL (Page 55)

Thanks!  You're adding more so you can catch up to Scott Shellback huh!  hehehe! 

I think you can!  As long as you can reach critical volume at least a week prior or so before tapering you can finish it.  Scott mentioned some math:

For a week if you can do 9/3rds swim, 8/3rds bike, 7/3rds run you should be able to finish the upcoming race comfortably.  Also, if you can reach at least 80% CV you should be okay.  Based on my results, that convinced me that I can do an Oly before the season's over.  Well, that and the guys here bugging me about it hehehe! =)

~Roland

That's nice!  You must have looked great!  =)  Did a ~18 mile ride yesterday and there was alot of people running and cycling at the park.  I was so proud of myself when I passed about 8 cyclists up this 3/4 mile long hill while pushing low Z4 @ RPE7.  No cramping no nothing!  Woot!  As I passed each person, I let out a, "Burn it!!!"  =D

Congrats on the upcoming new road bike!  I hope it's gonna be made of carbon fiber.  If you're on the downside now, are you not going to continue doing some training sessions for maintenance?  When I'm done with the racing season, I'm do my best to maintain working out as often as possible but at mostly Z2 pace for each discipline.  That and learn another swim stroke while improving freestyle. =)

~Roland

Absolutely you could do one! Slow and steady on the run and you will finish in no time!

One final push for the end of the season!

On a side note, I bought a second hand Tacx trainer for the winter, hopefully that improves my biking. Time will tell.

What are everyones plan for the offseason? Scott, what does one do in the offseason for triathlon?

Take about a month off and do cross training of anything you like to do. Then get back in the groove. What kind of Tacx trainer? You'll be biking indoors a lot this winter, do some running, do trail running, snow shoe etc. 

It is a TACX Rear Wheel trainer (magnetic)

http://www.modernbike.com/itemgroup.asp?IGPK=2126178964

 Picked up second hand for $40. We will see how it goes.

When do you start swimming again? or do you stop?

My plan was to swim 1-2 times a week, run 1-2, bike 2-3(needs work) and somewhere in there do some weight training. Geez, they should make the week 9 days with 4 of those being the weekend! Oh and in september I am going into a month long rowing challenge(concept2).

I hope to be down to 190 for next season. Apparently I have more then 3 or 4lbs to lose Roland!

I would say yes, Just increase your bike volume, go out for a 2 hour ride one day a few times, and I think you'd be good. Just remember with each distance you plan on going up that the training volume will increase and hours will as well.  You'll do great joy!

Great job Thor, buy a different tire though to use on the trainer. Never use the tire you use out side. When using a trainer, it heats up pretty quick. I have a different wheelset I use when I'm on the trainer. 

This is my trainer 

http://www.amazon.com/Tacx-Fortius-Multiplayer-Virtual-Reality/dp/tags-on-product/B000YOPV6U

THat is a sweet looking trainer. Do you use the VR part of it?

I will probably use the tire I have on now and replace with a better one come spring time. The one I have on now is bottom of the barrel so no great loss!

There are about 8 of us on my tri team that have this, and we can set up a date/time and race anyone on one of the courses. It's good and keeps us motivated. 

Yes, I have the VR as well

Tomorrow morning, a bike/run brick:  Z2/Z3 ~15 mile bike followed by Z2 ~3 mile run.  In the afternoon, OWS practice with my swimming partner or 2000 yards at the pool. 

Sunday will be a group OWS practice in the morning and Z2 ~20 mile bike afternoon.  =)

Monday, I plan on introducing my first set of running interval training: 

400m warmup jog

2x200m sprints and 2x400m sprints with full recovery in between each interval

Repeat set twice after 5 minute recovery

400m cool down walk and basic stretching

What do you think?  =)

Great job Joy!  You are really having a great year!!!

Finally, good news for me.  I took 1st place in my age group in the 5K I ran today. My time was not that great but it was good for my age group 50-59 years.  1st mile 9:26, 2nd mile 18:46, 5K 29:14,  There wasn't a 3 mile marker, and I'm happy with my splits considering there were 2 hills the last mile.  This was a small race and I was 34th out of 134 women.  I worked 10 hours last night and then drove to my sisters house, got there alittle after 1am.  I caught 4 hours sleep before it was time to get up for the race.  This race is for a local 19 yr old college student who was abducted and murdered by a recently released sex offender.  Her parents and small town put this 5K on to raise money to help support victims of sexual abuse and support legislation for stronger laws against sex offenders.  It is an opportunity for her family and friends to do something positive in the face of the tragedy.  It's very small town and I just love it.  You have elementary and preschoolers handing water at the water stops, the person who was supposed to bring the starting gun forgot it so the announcer used a bull horn sound from an app on his iphone. The medals for the age group winners were homemade purple ceramic medallions of a purple elephant (Dru's favorite color was purple and she had a stuffed elephant she loved and took to college with her).  They are beautiful and so personal.  Anyway, a good day all around. 

Linda 

Great job you guys!  Damn those sex offenders!  Grrrrr....

I had a great bike/run brick this morning and I pushed the run part beyond my planned Z2 pace (got to Z3 pushing low Z4).  RPE was at 6 but it felt like 4 hehehe!  Whenever I see my HR reach a certain point I'm way too stubborn to drop it to the planned intensity.  >.<  I may have run that way because I took the bike real easy in Z3 minus the hills at low Z4.  Next bike/run bricks I'll make sure to hold back.    =P

I'm gonna skip the planned swim since my swimming friend couldn't make it so I'll just rest up for the OWS group tmw morning.  =)

~Roland

I found a masters program that I think will work for me.  It meets 2 days a week at 10am and is 12 miles from my house.  Late enough for me to get enough sleep with my schedule and early enough that I have plenty of time to get ready for work afterwards.  It meets for 60 minutes and their only requirement is that you can swim 50 yards without stopping.  So, feel good about that.  I will not join until the second week in Oct. I am committed and will be able to do much better next year.

Can't find another sprint with a short (1/4 mile) swim that meets my schedule so I am taking this month for enjoyment.  This means I am going to run and bike more...and not train.  I was only running 2x per week as my swimming was taking up so much time.  Now, I am going to run for fun go 3 days per week and longer.  At heart I am still a runner and want to improve my conditioning there.  I am doing the same with the bike.  I want to go on some long fun rides.  I can hardly wait.  Will continue with the 5K's, but don't want to lose the time outside because soon winter will be here and outside of nordic skiing or snowshoeing on occasion I will be trapped INSIDE the CLUB.  Hate being inside.

Linda

My race report from Saturday:

Entry by:   charminchick

TrySports Mayo Lake Triathlon 2011-08-13 Roxboro, North Carolina United States FS Series Precipitation

Triathlon - Sprint Total Time = 2h 00m 6s Overall Rank = 5/74 Age Group = Athena Age Group Rank = 3/6

   Swim

   Bike

   Run

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When Big Boys Tri
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Nice race and finish Joy!  Despite how wet and messy it got for you, it's so nice to see you didn't give up.  No injuries too!  Yay!  Grrrrrr, your swim.... it's so inspiring! ^_^

BTW, I went on a group OWS this morning and I actually swam about 1.2 miles!  I thought I was only going to be able to swim a half mile but the waves, swells, and wind were low so the swim felt alot easier compared to that crazy choppiness at the other beach I mentioned a few weeks ago.  =)

~Roland

I don't know if you have anything locally, but an Open Water Swim Clinic is really helpful. I took my friend to one and I got some pointers on going faster, but mostly ended up helping in the clinic. My friend was terrified of open water, but after some practice really got good at it and more confident. If you attend a clinic, they take you from your current ability and expand on those skills. Just keep swimming and you'll get better!

Linda, was that for Dru Sjodin?  That's really neat, I didn't know they had that for her (if that is for her). 

Great job on the results!

Oh yes, I've attended a couple of those and they indeed proved very helpful.  I think my efficiency can be improved in a couple areas of my technique and I'm getting close to the TI drills that will further reduce my drag in the water.  As I log my times per 500 at the pool, I'm noticing I'm starting to shave off lap times by a few seconds every other week on average.  My main problem right now is I pull too early but recently I've been more patient with that hence my lap time improvement.  =)

Gonna run ~1.70 miles of interval training today!  ^_^

Great job! Swim sounds awesome!