run4yrlif's group-CLOSED (Page 6)

I've noticed the same thing too - if I swim at a moderate pace and focus on good form I swim as fast as if I push it. I know in my case my form goes to #$% when I try to swim fast.

D

Eat three hrs before hand if possible and a gel 20 min before swim.

Put bike on rack facing towards the bike exit. Walk the entry from the swim to your bike so your know the way, also walk the route to the bike exit and also the T2 entry to your rack spot.

For sprints, all he brings is his water on the bike. (we also talked about drafting...leave a car length between you and the bike in front unless you are passing, you have about 15 sec to have your front wheel go in front and then they must drop back).

In the T zone, put your helmet on your bike handles open end up with the straps flat out to the side. This allows for quickly putting it on. If you want to wear glasses, put them in the helmet.

You can either put your biking shoes on in the T zone (have them wide open for easy entry) and then run to the start (Don't mount you cross the exit) or you can have them already in the clips and slide your feet in after you have begun the bike ride.

In T2, have your running hat (if you like), with your number belt inside and anything else you want to carry (gel, water, etc). If you wear socks for the run, put them on before the race and then roll of so they can go on easy in the T zone. Put a tiny bit of vasoline on the inside of the heel of the shoe and the tongue to ease the shoe on (I also had Body Glide that I put on the bottom of my feet to avoid blisters). Once your shoes are on (make sure you have on Yanks or another elastic shoe lace for slip and go), start running with your hat full of the other stuff you carry. Your number only has to be on you when you cross the run finish line so you can get settled in and put your stuff on while you run.

He also suggested putting some vasoline in a plastic baggy that you can run with and toss on the run. You can turn your bag inside out on the run and put under your pits (if you chafe there) and then dispose of without getting your hands slimy.

Finally, he recommended practicing all of this in a parking lot before the race so you can work out the kinks prior to a race.  I plan to do that before the next one.   Bear in mind, it can take lots of training to cut a few minutes off of your swim, bike or run, but only a few hrs of practice to shave the same from the T zones.

Not sure if that is everything, put should cover enough to get you through your first race. Best of luck.

Yes...a lot of times in swimming, when you try to go faster you end up going slower. Do you play golf? It's kind of like when you try to hit the ball farther, you end up hitting it short because youre technique goes out the window.

Conversely, it could be simply that you're fatiguing, so it takes an increased effort to go the same pace.

It's Race Weekend in Ottawa with 5 and 10 K races on Saturday and Marathon and Half Marathons going on Sunday.  This is our major running event of the year.  I was planning to run the 10 k but I am going to pass as my hamstring pull is still not 100%.  I would like to be out on the course on Sunday to watch the marathon - the route runs just 500m from my house and they get the elite runners in for this one.

I'll probably do an easy run tomorrow to get back on the leg and see how things go (fortunately I have been able to keep up with the swimming and biking).  Also probably going to the cottage to do the spring clean-up.  I want to get the swimming dock in so I can start OWS practices on weekends.

D 

Ride after work (got my new P2 SL this week) between 10-20 miles

Swim tomorrow morning - weights

Sunday Bike again

Monday - Run and swim

All Weekend play with the wife and kids and attend BBQ's.

Enjoy all!

Supposed to be a great weekend here in the southeast!  yay!

I'm doing some crazy bike/run combo madness tomorrow morning with lots of T2 practice (bike 45, run 20, bike 30, run 10, bike fast 15, run fast 5).  My friend is coming over and we're gonna do this out of my garage so we have a base and can keep the bikes safe.

I'm then taking off (we think) with the family to Charleston, SC for a little getaway.  Some shopping, dining, beach time for Sat and Sun.

4 mile run on Sunday, too.

Then a cookout with the neighbors on Monday...

So busy, but relaxing I hope.