Southwestmba/Andy's excellent adventure group-Full (Page 6)

I hadn't even gone 1/4 mile from the subdivision and I feel abnormalty from my rear tire. Sure enough, it's flat. Fortunately for me I had recently placed some of the things I might need during the upcoming tri on my bike: Tire pump, bag with tire changing tools and a spare tire tube, a bottle holder, and bottle. I planned on reviewing how to change a tire but I never got to it. It didn't seem too involved, but when it came to actually doing it, uncertainty set in. Doing it in my clipless bike shoes didn't help. I didn't know how to use the tools properly. I didn't know how to use the tire pump, or that the tip of the tube part had to be unscrewed and I bent it. Then, once I did that, I ended up filling it three times because the tire was bulging. Then, it started to rain. Then some lady stuck her head out the door of a building nearby and asked if I was okay. When I finally did get the tube filling properly, it was getting hard to pump it past 80 psi and I didn't want to break the tube thingy so I decided that was enough. Then I wasn't sure how to put the tire back on the bike. I did get it together, finally, somehow. Proof to me that God does exist. As I was putting everything away, it stopped raining and I was able to finish my scheduled ride. It was good experience to have, definitely better now instead of during an actual event; after I got back, I checked out a video on how it's done and saw where I did things wrong.

In the coincidence department, after I was back on the road I turned my mp3 player back on and the song that was playing? 'Pump it up' by Elvis Costello.

Hi everyone, checking in. Trainings been going well. I've needed to move a few training days around do to family issues. I can't think of a better way to handle stress than to follow through with a training day.

?Thanks for the feedback on my clipless pedal question. I've decided to wait until I can get the clipless pedals since that's what I realy want.

Warm, sunny days have made it very easy to get outside for runs and rides. I've noticed an improvement in my swimming and cycling this week. Been concentrating on form and pacing. I've also started doing yoga again.

Lisa

I have a TYR bag that's a backpack as well.  Lots of pockets, sections, place for a wetwuit, helmet, etc.  I think 2 of the key feature are it being a back pack so it's wasier on your shoulders and you can carry it more easily to and from transition if you're riding or pushing your bike.  Also, a nice handle at the top of the bag is good for when you want to carry it.  A thin strap will cut into your hand due to the weight of all your gear.

Really good week for me.  Had great runs on Tuesday and Thursday with not only improved speed, but easier effort as well, particulalry on the hills.  Wednesday was a faster swim for me.  Doing really well following my nutrition program and the weight is dropping nicely.

Today was Bike to Work day.  Rode to work on the Rock Creek Park Trail.  Pretty sloppy with all the rain we had last night, so the going was slow.  Only had a few minutes left to enter my name in the drawing.  10 minutes later, I was very shocked to hear my name being called to win a new hybrid bike.  Sweet!  Good Karma as my college son is asking to take my Trek mountain bike back to college with him.  So, it all worked out.  I'm pretty jazzed with the good training week, topped with winning a nice bike.

Running a 5k tomorrow - the Salus Wisconsin Corporate Championship. It'll be my first "race" of any kind since high school track days. Oh yeah - just got the invite to my 25th class reunion - so I guess it's been a while.

Amazing what difference a year can make - 12 months ago there's no way I would have guessed that I'd be running at all - never could get my mind to believe it was fun/worth really putting effort forth. Thanks to my English Setter though - that changed! And I am actually looking forward to the event!

So - last minute question. When I go on runs per my training plan I usually just get home from work or squeeze a run in before or around noon-time - little time to warm up so I just start a bit slow and speed up after a few hundred yards. Any recommendations on an effective way to warm up for a 5k? I imagine I'll just observe and copy someone who looks like they know what they're doing... hope I choose well?! Or maybe I'll just start a bit slow and... yea, you get the idea.

And bonus question (very late for this I know!?) - any thoughts on pre-race fueling? I'm guessing it's not a huge deal for a 5k, yet this is just one more step towards my tri's later so a good chance to learn. I've got about an hour drive to get to the event and probably another hour of picking up packets/talking/group photo/milling around. So was planning to eat my normal breakfast at home (oatmeal/banana/skim milk with protein mix)... which would be like T minus 2 1/2 to 3 hours before the start. And probably grab another banana and/or a bonk breaker bar an hour or so before the race with a scoop of EFS/water to drink. Am I over thinking this?

Good luck, bl! I ran my first 5k earlier this year, it was exciting! I'm not qualified to give advice -I am a tri-embyro, FWIW- but I read you weren't supposed to eat too much, so I didn't. Let's see, what did I eat? I think half of a peanut butter and jelly sandwich, part of a V8 and some protein shake. Probably won't find that in the literature, but it is what I was used to. Anyways, I found myself a little low on energy around the second mile; because of all the excitement, I ran the first mile a little faster than normal I realized later. Definitely hard to run your own pace amongst 'the herd', it's so easy to get caught up in it all. The day I ran it was cold, around 50 degrees, so I had a windbreaker on as well as a ball cap. By the second mile, I was ready to throw them off to the side; body was running hot by then even with the cold, so don't over dress. There was only one water station on our course, near the end of the second mile, and if I had to do it over again I would of drank more than just the couple two or three swallows I did; I felt the liquid in my body fairly quickily and it was welcome. More would of been more welcome!

So, yeah, just some of my experience. Good luck with yours, I'm sure it will be fun. Mine was great...although I did get passed by a gal pushing a baby stroller...it had to be motorized! I will get her next year!

Andy - Thanks for the race report - congrats on finishing as well as you did while it sounds like you're still recovering from PF. Nice.

And I really appreciate the rapid advice from both you and Phaethon. Lots to learn and thankful for the ideas. Sounds like I may have some of the right ideas, yet will substitute a swig of the EFS liquid shot vs. the more solid food before the race! Caffeine, eh? Not much if any of that in my diet for a loooong time. Think I'll skip that this time around and play around with it on training runs over the next couple weeks.

Very happy with my 1st race... although immediately after the race I was actually disappointed from the 2nd half of the race... I was keeping pace with a friend until half way and ran out of steam (mentally I think more than physically - leg muscles seemed to be hunky dory, yet the lungs were conspiring to start a rebellion). Even with the breakfast 3 hours early and 1/2 a EFS liquid shot cask (and yes - I took some caffiene as well) 1/2 hour beforehand... so actually I walked about 10 steps three times in the second part. My goal was to run the whole thing without stopping -  so didn't achieve that goal. Yet... my other/main goal was to finish with an 8:30 min/mile pace...

So after I saw the timing results my opinion changed dramatically - even with the short walks I averaged 8 minutes 8 seconds per mile! Much better than I thought I would or could. I guess when training alone listening to music I keep a pretty consistent pace. When running with others I apparently couldn't tell I was running at a faster clip. Maybe it was the caffeine? heh.

At any rate - this was my first race over one mile and even with the walk breaks I really exceeded my expectations, so that's a win!

Nice job on the race pace, even with the walking.  I know what you mean about training runs listening to music vs being with other people.  I do my runs solo for the most part, but when my wife wants to run with me or her running group, I find it much harder to keep my pace what i feel like. 

I have a Garmin 305, and that's great for managing your pace.  I highly recommend any kind of GPS device for anyone to keep track of their running and biking.  It provides excellent feedback during your training, as well as lots af good data after the workout to see what you did, elevation changes, heart rate changes, etc.

I'm lucky to live where I do where there are so many bike and running paths.  I would never ride anything like 202.  I still have to watch for the idiots at the intersections. 

4 weeks to the DC Tri for me

Grats and good job! 8:08 per mile, with breaks, sweet!

Next!

Giving my check in. Training is going ok (5 weeks til my HIM). I'm pretty confident in the swim and run, but getting the miles on the bike continues to be a problem. Went on vacation this last week, and I actually got 3 workouts in (running on the beach=not as picturesque as it sounds!)

On the the way back, I had to good fortune to see the 1st Ironman in Texas, which was amazing. The pros really are cool guys, and it was neat to cheer on all the amateurs. However, all of this raised a couple questions for longer distances.

-How do you hydrate/eat on the bike in the longer races? Are there aid stations you stop at (like on runs) or do you need to take everything with you?

-When/how often would you put sunscreen on during the race?

-What type of nutrition do you eat when you're out 6+ hours? Is it all just GUs or is there something more substantial?

Steven

Ive got a couple of biking questions:

1. Instead of using biking shorts, is there any reason not to get a padded seat?

2. I have a trek 7200 hybrid bike and a borrowed road bike.  When I ride with my wife I usually ride the trek as it is not as fast and it lets us ride at the same pace.  I have to work hard to keep up with her on the hybrid, and just kind of cruise if Im on the road bike.  Is riding a lighter bike faster better training than riding a heavy bike slower?

3.I understand drafting behind people on a bike makes it a lot easier to go fast.  One person fighting the wind.  But in general why do people get all bunched up when they ride in a group.  It just seems more dangerous.  Is there any reason this is done besides speed?

I have been using your tip about using a lower gear going up hills.  Thanks, tuna.