DRM's Group - FULL (Page 6)

I'm going to start calling DRM and TitanIV "Dr DRM and Dr TitanIV"

Thanks for the article share-fest the past couple...good stuff!

-Just plain ol' "Green Tri and Hams"

If you feel you really need to do a HIM this year, then you have time to build up from where you are. I would however, strongly recommend you build up for a good Oly race instead this year. This gives you time to build more slowly (especially with ITBS problems) and work more on speed instead of trying to get to where you can do the distance. Then look for a HIM in 08. I have seen a number of seasoned veterans recommending the avg person to wait at least 2 yearts before worrying about doing an HIM distance race. 

Well...you have a goal, that's number 1!  #2, you have a plan. #3, you're still young!!!

Seriously, if you can stay healthy you could do the HIM, It is a lot of Z2 work so you can train for it.  Now that is said, I started training "right" December 05, by May 06 I was getting in good shape and I signed up for the HIM in Nov. I changed everything to focus on the HIM, the mid summer sprint was just a thing to do because I did it the year before.  The Oly in early Oct was another thing to do to gauge my fitness.  Unfortunately I crashed on the bike and the last 4-6 weeks I really focused on the run & bike since I couldn't swim due to the road rash.  Yet I was able to go out and swim OK, bike well and run well.  I wasn't into it to set any kind of record, 16 min in transition times attest to that! But this year will be a different story!

Staying healthy is the key though, your ITB will be a limiter since the run is the killer.  If you can remain healthily I see no problem being able to do the HIM.  Maybe as TitanIV stated you should find a mid season Oly or long run race too, it is a big jump from ~1.5 hours to ~6+ hours and an Oly or another type of Long Course event will get you to the 2.5-4.5 range.  You will need to learn a lot about nutrition though during training.  You can read my HIM race report to see what it took to do a HIM nutrition wise, I copied another BT'er that also had a good results.

BTW, IMHO, 9 min miles during a HIM is tough, so much depends on the weather too.  You need to plan on stopping for fluids and electrolytes, that's 10-20 sec min *10-12 times, at least one stop to P, ~30 seconds there, and if the legs start to spasm even a little, a stop to rub them down (2 min for me).  It all adds up in the pace!

I originally planned for a 16.5 mph pace for the bike leg.  My bike fitness & speed really jumped the last two months, I was doing 1 long ride a week plus some shorter ones.  It also coincided with the purchase of the tri-bike   Seriously, the difference in the RB vs TB geometry made a big difference for me, something else to consider.  You stated "I probably won't be able to do as many long rides/runs and bricks as I want to and should", double edge sword there my man!

Thanks for the insight Don.  That's exactly what I was looking for.  I know I still need to learn more about my nutrition and I want to give the distance due respect, so Oly it is.

I love reading race reports, so I'm off to read yours.

Don - Just read your RR and I've got a few questions:

1.  Do you practice transitions, especially removing the wetsuit?  If so, how? 

I have practiced starting and finishing the bike with my shoes already clipped and just got a wetsuit for Christmas - first use will be at Lonestar.

2.  How well did it work going on feel after your HR began to rise?

Not really! For the HIM I walked from the beach to my bike, it was a long walk and took me ~ 2min, I also stopped in to P in a restroom that was in T1 before I left. One thing I did not state in the race report is that I was pretty ill 2 weeks before the event and went to the doc.  I had a respiratory lung infection, nasty bug was going around at the time.  I started a very strong AB 9 days before the event so I took it easy when I could!  I can do pretty well in transitions when things are going right for me, its a mental and organization plan.

Wetsuit removal does takes some practice, some where on this PC I should have a wetsuit removal "protocol" I downloaded.  Besides the obvious, unzip, pull out arms ASAP, you work it down onto the waist as you run to T1. At T1, I push it down off of my hips and then pull the thighs / knees down, repeat as needed.  I always have issues with my calf's getting a spasm as I pull the wetsuit over my ankles.  Last time I swam with the WS I experimented using PAM spray.  Let me tell you that is the ticket, you spray your legs all over and put the suit on.  When you remove it, I did a quick spray again on my heels and it came off pretty easily.  Way better than Bodyglide IMHO.

Here's a key though for using any wetsuit, especially before a race or not using it that often. Soak it overnight in the tub.  The neoprene does dry out and shinks makes it a bit stiffer.  When you soak it it is much more flexible and fits better.

I had no issue going on feel/RPE.  I'm pretty well in tune with it, you just have to know when to ignore the HRM, which means using it a full year, or at least in the cool part of the year and then in the summer to see the changes that heat & humidity can cause.  I ran last night on RPE, felt great to not have a thing to keep looking at!

I have seen quit a few people report about using Pam.  Seems like a good idea.  Great tip about soaking the suit and using the Pam again in T1 to get over the heals.  Last Sept when I was watching the Redman half and full T1 I saw a couple of guys doing the "wetsuit hop" trying to get it over their calfs and heals.  One guy almost crashed.  I'm sure a lay person would think it looked funny, but I thought it looked like a good way to get hurt and was concerned for him, but All is well that ends well.

You guys have a great weekend.  If your recovering, have fun and relax.  If your training, godspeed and hope the weather cooperates!

I have a long ride tomorrow morning and a short run on Sunday on tap before the games start.

NFL Championship picks... 

GO Indy! GO New Orleans!

I'll forgive you the Indy pick.  Go Pats.

 I ran 9 miles in 1:28 today and it felt pretty darn good.   That pace would beat my best 1/2 Mary time and I'm sure I could do it.  Rest is cool.

Nice run!  Happy resting.

Question for you guys: What do you all have for bikes?  And what pedal equipment/shoes do you use?

1. I have an 06 Felt S22 Tribike that I bought in Sept.  Has Time RSX (look type) pedals and use Shimano TR02 Tri Shoes.
2. I also ride a 6 year old Trek 4500 MTB with toe cages. 

Don

I'll go take inventory and report back.

Trek 1200 with the starter components.  Bottom of the line Trek 1200 basic wheels.  No aerobar yet.  Clipless Shimano somethingoranothers. I don't get into the gear that much yet, I feel like the engine is the issue for now. My shin injury has heald me back.  I was ready to get a new tri bike when I was riding 18-19 mph with the LBS, but then i got hurt and have been doing lots of slow training rides.  I'm going to use my Trek 1200 for IMAZ as a rite of passage and move up later on down the line.

I did my first sprint last summer on my Trek 3500 MTB.  I put slicks and a computer on it and hammered like h-e-double-toothpicks.

My roadie is a 2006 Lemond Chambery.  I'ts red w/ Ultegra components.  I don't have enough space in my head to remember all of the specifics about the bike, so I'm not sure about the shoes, pedals, etc.  I have Shimano SPDSL shoes.  I guess that means my pedals are the SPD kind.  Is that right?

I'm curious about everyone's other gear like bike computer, HRM, clothes, etc. 

I use a Cateye Astrale 8, Timex Ironman 30 lap HRM, Speedo Vanquisher goggles, and Desoto tri shorts.  Last year I raced in my tri shorts and no shirt at the two non USAT sprints I did.  I want need to get something else to race in like a suit or at least a top to go with my shorts.  I really don't know and would like some input.

I hope this isn't a hijack.

I forgot, I also have  a 2004 Felt F75 road bike from EBay on the trainer and a low end mtn bike fo rides with my wife.

I had been using the cateye Astrale 8, but now have the Trek because it was on sale during the TDF.  I have the desoto power tri shorts that I like and a few tri tops. Don't get a white tri top, if you do a lake swim it turns brown in the water :-)

I personally don't like the tri suit, but Don has a new powder blue one that he likes :-) I have the Polar S610i. The one that has the bike stuff was just a little more, but at the time I was just starting to run and thought I would never need it :-)

I also have a Pro Motion wetsuit, but haven't actually worn it yet :-) I had wrist surgery a week or so after I bought it :-) Don is going to do a river swim with me soon to try it out though!