Tri/tbay group - CLOSED (Page 6)

Good Morning!

Well it is back to the real world for me with a sick child at home from school today. Okay, So Thursday night went to NFL Experience after dark which was awesome, got out after midnight and it was snowing hard. Oh forgot to mention the cab drivers were on strike. So we walked a mile in the snow, they got 7 inches that night. I did go to the gym on Friday. Can you believe there was a line to workout. I guess that is what happens when it snows! Rode the bike for an hour I think my pace was 3:26 but I could be wrong.I tried to ride the bike in a standing position as much as possible. Did core work Saturday and that was it. Although we did walk alot but I need to get back into the swing of things. Super Bowl was awesome rooted for the Packers because Aaron Rodgers and Donald Driver's 1st time going. If the Buccaneer's are not there then that is how I like to pick teams.I will upload some pic's of the Super Bowl if y'all would like. Just signed up for the 2nd Annual Bartow Blarney Sprint Tri(very excited). Workout's for the week hope to include (per my son's cold): Swimming, Riding, Boot Camp, and Personal Training.
Hope everyone had a Great Weekend too!!!

Greetings, good to hear from you all. This is short I'm about to leave for the day to attend an conference. Anyway Courtney we need Super Bowl pictures, will remind of why Florida is the place for me. My wife is from Ft. Worth, I used  to live there. And  its the area where my dads side of the family was raised very near where the Stadium is built.

Mike, I can add some on treadmills later don't have much time today. Maybe tonight.

Have a great day talk to you later.

Hi Everyone,

I have been MIA this past week. I think the saying is "Life gets in the way".... anyway.

My schedule w/work and my daughter this past week and this week is / has been a serious juggling act...

I bailed on my 10 mile run this past Saturday with my running group... it was cold and misting out. I got called out by some of the hard core members, but Sunday was beautiful... I ran from the base of the Naval Academy bridge in Annapolis up through a local bike/running trail - about 5 miles - I was really loving it because the sun was shining temp was about 45 - no wind... 5 miles was supposed to be the turnaround point for me to head back but I got a blister in between my toes. I am pretty sure the reason is due to the running sneakers I was wearing... (my regular running sneakers are in the back of my vehicle which has been in the repair shop since last monday .... yup - last monday - no heat and they cant figure out why....) - So I stopped @ 5 miles and called my wife for a pickup/rescue

I tried not to beat myself up about not finishing 10 miles on Sunday, but it was one of the nicest weekend days that we have had in a while which was a bummer.

Last night I had a great swim workout with my masters swimming team. Check it out.

Warmup - 1000 yards total
Broken Into:
400 - Swim (freestyle)
300 - Drill (50 drill / 50 swim - repeat until 300)
200 - kick w/fins
100 - pull

Main Set: 1400 Yards Total
(25's are drill's - followed by 200 yard pulls - do the 6 X 25's, followed by the 200 pulls - and repeat that 4 times)

6 X 25's:
Drills Were:
Advanced doggy paddle (rest 10 after each 25)
Dolphin Kick on Back (rest 10 after each 25)
Freestyle Overkick (on 30s per 25)
Freestyle Breathing Drill - aim for 3 breaths max per 25 yards (rest 10 after each 25)
200 Pull @ Base Interval (1:40 seconds per 100 yards)

Speed Work: 600 Yards

8 - 75's (broken into 2 sets of 4 X 75)
1 X 75 @ 1:25
1 X 75 @ 1:20
1 X 75 @ 1:15
1 X 75 @ 1:10

Cooldown: 100 Yards Easy

Workout Total: 3100 Yards

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Not sore at all today - just a bit tired.

I am going to try and get 1 more run and swim workout in before the weekend.

This weekend I have 2 running events planned

1) Saturday - 5K Valentines Day Race w/Local Running Club
2) Sunday 12 Mile long run (will be the longest run I have done in training)

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Hope everyone is doing well and enjoys the rest of the week.

I would love to see some of the super bowl pictures.

Nice looking workout Vin, I like. Hopefully the cold is going to let up for those of you in a more northern climate and you can get back to your plan. Mike is your hitting 80-90% of the plan then I think your about right on the money when you have regular life to attend to. When I picked my first HIM plan, that was how I judged which plan I was going to follow. It's just reality and it's OK. Because we're going to get to the finish line. Keep it up.

You might do a search on treadmills on BT I'm sure there is some good info. But in doing some research before, also have considered doing it. You want to try and get at least a 3-3.5hp. Most of the home style treadmills are 3ish at the top end and you'll find alot of 2-2.5hp motors. Treadmills at the gyms where heavy use is going to take place are 5hp, and you'll notice that the platforms are pretty wide and at least 60inch long. You might try to find a used equipment dealer who has some commercial grade equipment. And if you don't feel like your going to overuse the treadmill you can probably get by with one of the better quality units at a Sports Authority, Dicks etc.

Hi Everyone,

Okay I uploaded some pics of the Super Bowl, will do more soon. Been a crazy week, I finally got back in the pool and swam 100 yds without stopping and I didn't feel like I was gonna die.Lol! Did a total of 1000 yds. Baby steps. Waiting for the coach at the Y to return my call for some swim coaching. OMG Vin your swim workout puts me to shame! Anyway, I am gonna head out to watch the Chilly Willy Dualathon Sunday at Ft. Desoto and will get in a run either Sat or Sun depending on how cooperative the toddler is in the jogging stroller. Hope everyone has a productive weekend, Courtney

Great topic, so I"ll add my experiences and thoughts.

It is purely up to the athlete if they want to do this in T1, but once you get the hang of it is faster. Cycling shoes are not easy to run in and if fact kind of awkward. So if running out of T1 you can always run faster barefooted(next item) mount and get going provided you have practiced and comfortable doing this. I ride sockless almost all year round, exceptions cold weather then I'll wear socks and have toe covers in needed. If you are going to wear sock with your shoes thats OK you'll be a step ahead of T2 if you run with socks. If your transition are is on soft ground some pedal/cleat systems don't like debris/mud getting in the cleat which may prevent getting clipped in, so another thought. Hard surfaces just wear the cleat down quicker and you can damage the cleat.

Considerations on being clipped in or not out of T1, evaluate the initial 1/4mile of the ride, if it is flat then you'll not lose any momemtum getting clipped in, if you have a hill immediately upon leaving T1 then it is most likely better to not have the shoes on the bike but have them on, you can clipped in earlier and have better leverage for the climb. Clermont is a good example in my area on having a hill very quickly upon leaving T1 and I've made that mistake before.

You can use rubber bands to hold your mount side shoe level for entry, then the rubber band will break, they also make a little device that attaches to the bike. The shoe rests on it and once your foot in on or in the shoes it releases. You will also want to have your mount side shoe in the horizontal/9 oclock position for ease of mounting.

Tri shoes vs. road shoes, they are called that for a reason. Tri shoes have a much easier entry/removal about them, usually only one main strap to contend with and open wider for the foot to enter. A road shoe is usually a bit more conforming to the foot and not as easy to get into. But you can use them, I've worn road shoes up to this point knowing I was missing out on this point. I've got tri-shoes now and it is much simpler to get in and out of the shoe when mounting and dismounting the bike.

Dismounting with the shoes still attached to the bike, is the way to go. Like T1 you are faster running barefooted. But be aware that this will take some practice. You should get out of your shoes well in advance of the dismount line and your pedaling with your feet on top of your shoes. Once you dismount either doing the flying(at what ever speed you choose) dismount or coming to a stop and dismounting one of your cranks will be in the bottom position and often times your shoes because the pedal rotates, the shoe will bind into the ground and can interupt your initial run into transition. I've seen some hard crashes from guys doing the flying dismount and the shoes grabs and down they go. Also make sure your give yourself clearance on that side on those initial first steps, you can also catch a heal on your shoe/pedal on that side.

Going sockless, I have always done the bike sockless, then put on socks to run. It's about time. I've have improved my transition times significantly by not wearing socks for any distance up to the half iron distance. I'll wear socks for that distance. You should condition your feet for going sockless prior to an event. Start doing some of your runs sockless and build up your miles running without. Don't just decide one day I'm going to do X mile run and then find your getting blisters and your away from the car or home. You still have to get back.

So this is kind of how it works.

Hi Brett, good to hear from you. Keep us updated on your training. Question, I realize that Krispy Kreme's can be a little smaller than others but how do you eat a dozen. WOW. What's your secret?

A Happy Wednesday to you all, didn't get much done yesterday but that the way it is at times. Did manage to get a little trainer ride in last night.

Brian, no socks should not have any impact on your ride. Now the decision is whether your going to run sockless. That will take a little foot conditioning to be sure there will be no issues.

As Courtney described her friends duathlon last weekend. They are not easy and probably get enough recognition/respect as compared to traditional triathlon. Your using your legs the entire time, and pacing is really important so that last run segment goes well. It's been a while since I've done one, but in reality all triathletes should probably do one a year or so its good practice.

I hope training is going well, good weather is for all is coming and that first event of the year is not to far off. YEA!!!!!!

Courtney when you go to your first event, you are going to see all sorts of "bags" used as transition bags. I've got a zoot bag that my daughter won I've used it a few times, and then there is another bag that I got at a golf tournament. I use it most of the time, it has a shoe compartment underneath and all of the other items that I take fit into it nicely. So I guess what I'm saying is you really don't need a specific bag, but a bag that suits your needs and price.