Gary's Mentor Group - Re-OPENED for Training (Page 60)

Thanks for the tips!

Ideally, I should be able to get 3/3/3 in each week, but I'm just too busy to be consistent with it.  We're all busy, I just need to find the time.

I'm going to schedule crunch this weekend and see what I come up with.  Hopefully start a new plan on Sunday.

Everyone have a great weekend!  5th consecutive year we will be sitting at a bar in the RiverMarket from open to close for the first 2 days of the NCAA tournament.  Lot of buzz around here with Mizzou and KU both playing well. 

CC - even if you can't be consistent I would shoot 3x3 whenever possible. The improvements you will see some good improvements.

DW - You have a 5k this weekend?

Okay all, once again its time for Tri tips and tricks for racing.  Should have done this before Dorm's first race (sorry about that) but we will start it now.   (Yes we have done it before but a good exercise). 

So, what are your Tips and tricks for racing?  I will post mine soon but will start with:

Before the race you need to visualize the race and walk the entrances and exits for transition.  Know where everything is including where your bike spot is relative to where you will be coming in from the swim and the bike portions.

Lets hear them!!!

Tri Tips:  

1. Like Gary said, visualize the transitions, count number of racks to/from the entrances.  

2. Make a checklist of all the gear you need.  I went one further and did a blog post for NOLA last year so I can refer back to it.

3. Get there early and get a short swim in.

4. Keep transition as simple as possible.

5. Smile, this is supposed to be fun.

Skipping the St Patty's day 5k, going for Irish breakfsat and green beer instead . My training took a dive in February, did a practice 5k yesterday in 38 minutes, so without a chance to challenge my best time, gonna skip this one. The good new is I ran 3x and biked 2x this week. Lovin 70 degree's in Michigan in March!

Tri Tips: (I only did 1 so far)

1. Start with a smile

2. Finish with a smile

3. There are plenty people in front of me to follow, don't have to worry about getting lost!

Go Green! (MI State).

Agree with the above.

Also, get in a 5 min run and 5 min ride before you rack your bike then get in a 3-4 min swim.

Before you leave transition, go to the entrance and jog to your spot and go through the motions of removing wetsuit, putting on socks, shoes, HELMET(or be DQ'd), shirt, race number, glasses, gloves, etc. 

The swim to bike transition is the hardest mentally for me.  Bike to run transition is physically harder, but all you need to do is change shoes and remove helmet.

For my first, I had my race number on a belt, and I did not have to wear it on the bike.  I left T2 without it, and 50M down the trailI remembered.  I went back in to transition(totally screwing up my chip time) and got my number and headed out for a terrible 5k(see race report).  

Just remember as you go through the disciplines and take 2-4 min in T1 and T2, you are so lucky to be doing this.  Life is amazing and spending a few hours on a weekend day with similarly motivated individuals all reaching for a goal (Podium, PR, Finish, Start) is truly  a blessing.

OMG!!!

I love my new bike!

My first Tri bike, and with 65-70 degrees I have been out on the road twice this week.  It feels soooo fast.  Getting off of the Drainer is liberating.  My whole mood has been elevated.  Its like Prozac but no Rx.  What a great week in Michigan.  This global warming thing ain't all that bad.

Finding the time can be tough.  After some trial and error, I found that thinking of each day as two half days gives me the best shot to fit everything in.  My current plan goes like this.

Mon AM - off / Mon PM - ride

Tue AM - run / Tue PM swim

Wed AM - run / Wed PM bike

Thur AM run / Thur PM swim

Fri - off

Sat - long run

Sun - long ride

When I get all my workouts in, by Friday morning I'm pretty shot with 7 workouts in 3 and a half days, but it is a good fatigue.  

Hey all!

Got my bike back from the shop and hoping for a long ride in the morning.  Been running a little more than usual this week but all is good.  Missed my swim and only swam once this week, not good.

Shelly - at the last swim they had Desoto wetsuits to try on, hopefully they will do it again.

As for swim tips -

Try to get in the water before hand and get acclimated.  Helps with the nerves.

Try to look for landmarks to sight on, signs, trees buildings, etc a lot easier than bouys. 

Swim until your hands hit bottom then stand up.  Way too many people stop swimming early and lose valuable time.

The one tip that helped me a lot is if you are wearing a wetsuit.  When you get out of the water don't immediately take off your goggles and swim cap.  Push your goggles up that way you have two hands to do the wetsuit.   Also, (if wearing a long sleeve) when you do get unzipped, put your goggles and cap in your hand and as you are pulling your hand thru the sleeve release the cap/goggles.  That way they stay put and two less items to deal with when you get to your bike.

When I mount the bike, I place my left foot on the pedal; hop forward a couple of times; swing my leg  over and go.  If this is your style, remember pre-race to place the bike pedal in the correct position.  For me it's just past 6 o'clock.

Too, instead of the belt, I pin the jersey to my shirt pre-race and then don't have to fool with a shirt and a belt.  When I wear the tri-suit ... yes I need a belt

I mount this way also and remember to shift to the small chain ring.  Makes it a lot easier to get going if you aren't mashing a tall gear right off the bat.

Without pictures -  we are not convinced

How do I post a picture on the thread??  I tried it once and gave up utterly frustrated.

That is the one thing about this site is that if you want to post a picture you have to upload it somewhere, then link to it in your post.  Another site I am on simply allows me to browse to a file on my machine.  Not a huge issue but it comes up.  Quick instructions:

Go to your Album and upload the picture you want to post (or use Flicker, etc).  Get to your album either by the Album button on one of your own posts or from your training log.  Once uploaded, right click on the picture and get the URL (Copy).  Now in your post click the Insert/Edit image button (middle row under font) and paste the URL from the pic into the URL text box. 

Hope this helps.

Rough training week so far.  Had to drop the bike off at the shop yesterday and it won't be ready until Thursday.  Felt like an anchor in the pool this morning, and my heel is not healing near quick enough.

Hope everyone else is having some better luck!

Hey all!

Training is going pretty well for me.  Got a 50 mile ride in yesterday and a decent but hot 10k on Sunday.  Today is a swim and a run.  I say pretty well as I do have an injury.  Back at the show I attended I stepped over a row of chairs and (hopefully just) pulled a muscle.  I can S/B/R okay but certain sidesteps sends shooting pains down my leg. 

My first Tri of the season is this Saturday and will taper a little on Thursday.

Shelly - LOL, somehow I have never noticed that link!

CC - hope you heal quickly, just got my bike back from the shop so I know how you feel.

Let's continue on the Tips and Tricks for Racing: Let's hear everyones nutrition plans for their races.

Mine - For sprints its a gel and gatorade before, gatorade/powerade in the aerobar for the bike, and run I live off the course.  I do keep a couple of Saltstick capsules in the bento box just in case.

Olys - similar to Sprints but will add a gel for the run

HIM's - Gel pre- race.  Aero bottle and one bottle in the cage.  Usually Infinit in the cage bottle.  Will pick up one bottle at the last aid station to drink at T2.  I will have a powerbar or granola bar or two on the bike.  Run its Gels or Saltstick at the start then every 45 mins.

I'm still experimenting with nutrition and haven't figured it out at all for the half distance.  I find it difficult to take in as many calories as I need.  

For sprints, less is more for me.  I eat a normal breakfast.  Maybe a GU before the race but don't think it's needed.  Drink some water on the ride and run if I'm thirsty.  No nutrition during the race.

For my 2nd Oly, I took a GU before the race and two on the bike along with water.  Just water on the run.

Once I figure out nutrition for a 70.3, I'll let you all know. 

Gary, I just may be lucky on the bike.....  poured all day yesterday, rained hard, and is supposed to do the same tomorrow and Thursday.  May not be good weather to get out and ride again until Friday anyway.

Was able to get out over lunch for a soggy 3.5 mile run.  Heal was feeling pretty good.  Should have iced it tonight while I was doing homework, but meh!

All these race tips you guys are posting are coming in handy.  I've written down quite a few.  Nutrition is something I never really think about.  I've never been on an event strenuous enough to require anything more than water.  Tried a Gel once because my wife always takes them before her 5k's and it was the nastiest thing I've ever tasted.  Have any recc's on some that may not be so nauseating?

Good luck this weekend Gary!

For a sprint race, it's over so fast that I only drink water during the bike ride and run.   For longer bike rides (40+ miles) I'll slide a couple of Stingers in my kit bag. They are sweet, with mostly a honey taste but not too bad. 

When we go skiing my fav snack to bring is a PB&Honey sandwich.  I cut these up into small squares and eat throughout the day for energy and helps to quell the hunger.