Fred D's triathlon training group CLOSED (Page 62)

Just got myself a workstand as an early birthday present for myself

http://www.probikekit.com/us/elite-spindoctor-race-work-stand.html

After a failed attempt to build my own workstand, and constantly trying to work on my own bike, I finally bit the bullet and got exactly what I wanted.

Very sturdy, and well engineered.  I don't know how I got by without one of these.  Just before I put it away, I noticed a pretty big sidewall cut on my tire...so I got that changed out before it caused me a headache on the road.  It's already paying dividends.

That doesn't seem like too too much...  I might have used the paddles for the middle 100 pull.  Be careful with them.  Overuse can do bad things to your shoulders.

Hey Neil - that does not seem like too much too me - but probably really depends on the size of the paddles and how you are easing in to them. If they are part of my main set, they are usually inserted toward the beginning - so if I have like 10x200s the first three 200s will be with fins and buoy (lightly descended) and the final seven would be at a pretty good pace with a challenging interval.

If I use them before a a main set it might be something like:

4x 300s 30 SR
1 buoy only
2 paddles and buoy
3 fins
4 fins and paddles

I hardly ever repeat a swim workout, but if you want to see some full workouts that incorporate paddles feel free to cruise through my logs - If I am not doing masters I always try to post up my full set. There are usually some paddles and/or buoy in there somewhere.

Awesome Jason - happy birthday to you!

Yeah, once you go bicycle stand you will never go back. Back when James made his fantastic "must-have" tool list, a good work stand should have been at the top of that list.... My wife and I only have 7 bicycles between us but we do have 2 work stands - his and hers. We usually just keep whichever bike we are riding most currently in the stand - it seems to make it a lot easier to remember to do all that simple little maintenance that is required on a regular basis that way.

Awesome swim set, Jen - if it did not kill you then it certainly made you stronger! Sounds like if you had of thrown some Gatorade in there you could have recreated your very own Auburn "Main Set"

Neil - if you have a group of fasties to run with then definitely do it once per week if you get the chance! I do run by HR, with zones set by tested Lactate Threshold. Currently my LTHR on the run is 188 - my tempo HR is 180-192. My tempo-paced runs are most often proscribed as part of a 5k ~ 10k "step up" set, so they are pretty effin' tough. Not much fun at all, until it is done, of course.

I swim with paddles quite a bit.  I started using them about a year after retuning to swimming on a regular basis.  They were gradually introduced and built over time.  I have fairly good form so I can really hammer them now.  I focus on upper body work and rotation.  Really helps me focus on lats and hip rotation.  I don’t look at it as a crutch but as a useful tool.  Caution if you have shoulder issues lay low on the paddles.  If you have good form and technique crush them.

I use my paddles without the wrist straps this helps me also too use correct form on exit and recovery in the stroke.

She (he?) is a beaut, Elaine! Here is to many, many years of safe riding and new memories!

Here is the rig race ready for Sunday

?

rode up to our morning OWS group did a nice 1800 in the sound, water was a little cooler this AM about 61* but still comfy in a sleeveless wettie.

legs are still a bit tired, i took 4 days totally off, probably a day too long, but i had some family time to catch up on.

Weekend plans are an easy 3 hour ride tomorrow and a light run and Sunday gonna get another 2 hours easy on the bike and maybe a 5 mile tempo run.  I will also see if i can swim, looks to be great beach weather.

Whats on tap for everyone else this weekend??

Jason, a good bike stand as you have realized is invaluable, especially if you wrench your own bikes.

I could not reply on the swim paddle conversation, as i have never used them before, i try to do all my swim training as swimming, no aqua toys.

Hope everyone is recovering well.

Nice ride!

We have pretty much exactly the same bike - mine is just a smaller version

TankBoy - 2012-06-08 7:19 AM Can you believe Elaine got her new bikeand she didn't even tell us first???

She (he?) is a beaut, Elaine! Here is to many, many years of safe riding and new memories!

Ha. Thanks! Going to get her fit today!

Still kicking around here...   I've been quiet lately trying to get back in the groove.

Signed up for a 10K swim in August, a week after we get back from a two week vacation in Hawaii, so hope to get a couple swims on the Kona course for inspiration.  Started to panic a little about training for that this week, so bumped masters to 2 x 3500 this week, and will start doing more and more distance. 

Have a sprint tri this weekend (1/2 mile swim, 6 bike, 2 run) Short and sweet.  My first tri ever back in aught 5.  I've done it 4 years (volunteered the others) and always raced clydes, and never got on the podium.  giving it my last shot this year as I won't be a clyde next year whether I lose the rest of the weight or not, since clydes are going to 220, and I don't expect to be back there again.....

Not sure what your guys' issues were, but I had SRAM Rival put on the planet X with a compact.  Had a horrible first month, the front cage kept rotating and couldn't get it into the big ring at some point every ride.  Eventually had the DA front and rear DR put on (so now it's mixed) and it works like DA should. 

Yes, both shifters back to DA.  I had had all DA on my Litespeed, so I just brought that bike in and said "put on whatever you need to".  DA chain too, everything else still Rival

More Shoe Porn:

Got a new pair of Sidi T3s with the new integrated speedplay sole which allows you to get rid of the adapter plate and thus moves the shoe closer to the spindle. It also saves a WHOPPING 11g per shoe (almost 1/2 of gel packet for the pair!) So I should be killing it up the climbs from now on. I went in to my fitter this morning to check my fit with them - we dropped the seat on my roadbike by a couple of mm but left the tri bike the same. I'll have an easy 1.5 hour bike (after OWS) with the wife tomorrow to break them in a little, then a 4 hour/1:45 brick in the rain on Sunday that should completely ruin that fancy white patent leather finish.

I love porn....errrrr bike and shoe porn.

This group has had some great ones lately between your shoes and Elaines bike!!!

So, how did the races go?? 

Very hot in this neck of the woods ... hope everyone stayed cool 

Had an ok race today at my 40K TT.  Mentally I wanted to push, I wanted to suffer, but my legs just wouldn't respond.  Didn't have that extra gear, and likely still not 100% recovered from my HIM last week.  I could tell by Friday that I wouldn't be 100%, but I tried to ignore it to stay positive.

Fell 31 seconds short of cracking an hour, 1:00:30, in some pretty windy conditions.  Winner rode an amazing 53:46.

From a wattage perspective, still held 253 watts...but I was shooting for 260.