Dirk's Junkie group - CLOSED (Page 59)

Hi all.  It's a beautiful day in Wisconsin - sunny, no clouds, in the 70s - and I still decided to do my bike on the trainer.  Funny that I used to hate the thing just a couple of months ago, and now I'm addicted to the consistency of the workout that I get with it.  Ahhh, who am I kidding - I still hate it, but it gives me the best workout that I can ask for.

I'm in a fantastic mood because I just finished 3 straight weeks of hitting all of my planned workouts.  If there's one thing I've learned, it's the importance of consistency.  Tomorrow is an actual day off to begin my recovery and testing week.  Then into base #3.  I'm 16 weeks away from my A-race and feeling great.  Hopefully I won't do something stupid like in January when I did hill sprints and messed up my Achilles.

Curtis

I got my first outside ride in this past Friday with all the great weather we've been having in my neck of the woods.  I am planning to ride outside again today providing the weather holds.  Right now it is cloudy but plenty warm to ride outside. 

Funny you mention the love/hate relationship with the trainer because I feel exactly the same way.  This time of year I am anxious to get off the blasted thing and get outdoors and ride longer and see how my fitness has changed over the winter.  But then in the fall I am just as anxious to get back on the trainer to get a very solid focus going again.  Riding outside has so many variables it's hard to maintain a very consistent interval session without having some kind of a change happen in the middle.

I'm glad to hear you have had a really good time getting all of your WO's in too.  Mine have been much more sporadic than I would like.  A lot of family type stuff coming up that I wasn't able to prepare for.  Being able to nail down a schedule can be pretty rewarding.  And staying focused on a particular training plan is something I have to be really intentional to stay on task. 

Howdy all.  Just got back from a short run.  My allergies and legs are killing me today.  Went a little over what I wanted to do yesterday and biked 60 miles.  Definitely hit a wall around 45-50 though.  Legs just wouldn't push over 200 watts.  Glad I did it....today's little run was all I had.

And I'm up 4.5 lbs since starting this new job.  All I want to do is eat ice cream in this heat of March.

WOW! Good luck Dirk. You can do it!

I am planning on beginning my Brick WO's before too long too.  I need to get a lot of these in this season if I expect to complete 2 HIM races in 3 weeks.

And yes!  You will be seeing me at the Great Buckeye Challenge.  However, that will be a set up race to get nutrition and pacing strategies worked out a little better.  I am not planning on trying to nail that race down any.  I just hope I can stick to that plan!  I just couldn't pass up the price tag for that race.  $100 for a 70.3 seems like a HUGE deal.

Was there ever any doubt about this?

Actually, as long as you really plan that first one as a trial run, and you FOLLOW that plan, you should be fine.  A lot of half plans have some sort of "race rehearsal" about 3-4 weeks out.  Mine had 2 rehearsals, one at 6 weeks and one at 3 weeks, to get the nutrition and run pace off the bike nailed down.  The difference was the run was only an hour, but with a mile swim and a full 56 bike at anticipated race pace.  The swim is really just a warm up, and by then a 56 mile bike at half iron pace won't be overly hard for you.  It's the run that really tells the tale.  You'll kick it I'm certain.  Just don't race that first one!

I's awesome to see everyone outside getting in crazy long bikes.  I was very tempted today, but I'm really letting my legs absorb the added stress of running hard this week.  I can't wait to get out on the road, though like Curtis I also have that love/hate going on with the trainer.

JoAnne - those are some crazy workouts this weekend.  I don't want to hear that s*** word on here- that's four letters.  You're kicking it.

Good brick Matt, those are great for getting used to feeling of running on bike legs.

I have been seeing this nutritionist for the last 2 months. I already had a good grasp of what I needed to do, but I wanted someone help confirm what I was doing. Plus she is taking my training plan and my race schedule and configuring my nutrition for them. I wanted to be sure I wasn't missing something. I'm glad I did, she found out I was about 1000 calories off on some of my training days.

For all of you basking in the sun... (I'm sticking my tounge out at you!). Nothing but rain and snow this week and next week too. Sunny California... blaaaaah!

I decided to add a couple bike races to my schedule. Going to go see my daughter in Napa in May, they are having a bike race and decided to do a metric century to tune up for my Century race in June. Also, adding another bike race in Sept. It's a race around the lake. Think I mentioned that earlier. It's gunna be a busy season.

Dirk, it worked well for you last year with your marathons, I think it will work well for you here too.  One trianing build, 2 races. 

If you don't overemphasize the taper, you will definitely be better off...at least not tapering for the first one.  (referring to an over-done taper that seems to be so common).

Recovering from a HIM in 3 weeks?  I don't see a problem at all.  Calories!  Ice Cream!

Race Day + 1, day off, just walk 1 mile (could go to the mall with the wife)

Race Day + 2, Easy swim, 1 mile.

Race Day + 3, Easy bike ride, 20 miles.

Resume normal training.

My update:

last week stunk.  I was sick with some sinus infection.  So I had sleepless nights and along with the time change it really hurt me all week.  I took 1.5 sick days last week as a result.  I trained, but it sucked.

Saturday I slept in and missed my typical group ride.  I left later and did a very long solo ride, but felt very strong.

Took yesterday off to spend the day at the zoo with my son.

This morning I was very strong in the pool and the run afterwards.  Feeling athletically great.  Still dealing with congestion.

This coming Saturday I will be doing a 15k trail run with my daughter.  It's her final tune-up in her preparation for a half-marathon at the end of April.

How is everyone else?  Jonathan?  How's the training and when do you first represent Wattie Ink?

How are all of you wounded warriors?

Double/triple and short/long refer to the same thing when talking about rear derailleurs.  The 'long' cage designs are used with triple chain rings on the front.  You have a Double derailleur there that was included with the frame.  When it's time to get shifters, you will need a front shifter for a double.  And you can just get a standard rear (short).

I suggest something like this:

http://www.ebay.com/itm/Shimano-105-5600-rear-derailleur-10-speed-NEW-/120876031611?pt=Cycling_Parts_Accessories&hash=item1c24c5de7b

Sorry Matt, I assumed you were going to use brifters (combination brake levers, shift levers).  If you are using bar end shifters, the one controlling the front derailleur will be friction mode so there are no concerns.

You will want to use new cables.  So you will want to either buy cable 'kits' or the raw materials.

Probably cheaper to walk in to a bike shop and buy the raw materials.

You will want 6' of brake cable housing, 6' of shift cable housing, ferules, 2 brake cables, 2 shift cables (inner cables).

Then you will need a cable cutter....Hmmm.  You might just want to have the bike shop do it for you? 

One more thing Matt...does Wally have clip-on aerobars already or will you need those too?

Last week I was definitely feeling the effects of a month off.  My runs felt like I had cinder blocks strapped to my feet.  Today I only had time for a 3 mile run after an 11 hour work day, but it felt great.  I've been staying pretty consistent with a 10 minute pace.  I got to about 2.75 miles and realized that I still had a lot of life left in my legs.  That seemed like good news to me.

I did a couple of 12 mile bike rides, and that felt good too.  My only challenge right now is that every time I get in the pool, it takes me about 500 yards to find my form again.  I know that I just need to practice more to form the muscle memory, but its a little frustrating to feel like I'm starting over every time.  

On a happier note, my 13 year old daughter taught me to flip turn, because the coach at my clinic said that we should all do it to more closely simulate the non-stop swimming of open water.  I'm still awkward doing it, but I'm doing it.  My back still feels great.

Umm, that is what your training week looks like when you are sick?! Wow! Hope your congestion clears up before the race.

I'm feeling better than I have in a very long time. Low motivation in the pool - I think I'm just bored. Still working towards 5 or 6 days running. Cycling is progressing - can't complain!

Now I need to get busy cleaning my bikes, cleaning the chains, probably need to replace the chain on my tri bike. Just no time to get to the shop (it is 1.5 hours away). What does everyone use to clean your bike chain? I've been using Simply Green then I lube it up with White Lightening or some other wet lube I don't remember the name of. 

I took the trainer tire off my back wheel and put on my road tire.....certain to snow/get cold now....

Fairly easy training week - Sam Costa half is Saturday - it is not a "goal" race - but any race is worth running hard in my book. Good easy 7 today - and body feels ok - unusual for me during a taper week, where usually everything hurts....planned swim in the morning and bike ride in afternoon - speed run on Wed  - Thurs swim - Friday is a rest day since race is Saturday morning.

Great swimming discussion going on in the group - everything helps!