Shellback1998 Group - FULL (Page 64)

Don't know that I can limit it to one.

That my perceived level of exertion when open water swimming is not reality. I need to figure out a way to better monitor this so I don't work too hard on the swim.

I need work on my leg strength for the big hills on the bike.

Zone 1 is important as are recovery weeks and workouts.

I need to work on my core more over the winter especially the hips.

As to what will keep me going I feel like I'm just getting started. Next year I want to do my first HIM and I'd like to run a half marathon in under 8:00/mile pace. I'd also like to do a century at any pace.

~5 mile run after work tonight.  Final workout before my first Oly this Sunday!  M3 here I come!

I learned this sport enhances my life and provides inspiration for those around me to get into shape.  One thing that will make me what to keep pushing my body to the limits is my ultimate goal to become an Ironman finisher. A couple 13.1 (half marathons), few HIMs, couple 26.2 (full marathons) will get me there by 2015 (along with good full IM training ofc). =)

Check out the Athena standings! Woot! Woot! I get a custom bike jersey:

http://www.fsseries.com/uploads/10520115398_tr_pts_lrt.htm

I learned that you can do things other people don't think you can! So many people rolled their eyes at me when I was heavier and told them that I was going to do a triathlon. One thing that will make me want to push my body to the limits is the idea of completing an Olympic distance Tri. Which leads me to my goals -- first, I want to run a half marathon, which I will do January 7th. I eventually want to do a full and an HIM maybe in 2015 when I turn 40! For my birthday week this year, I have set the goal to bike and run a combined total of 36 miles -- should be awesome! Good luck to everyone else! This week, we lost a man who did things others said he probably couldn't do -- I find no other quote more fitting than this one for all of us!

"Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma — which is living with the results of other people's thinking. Don't let the noise of others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary." -- Steve Jobs

PLEASE follow my blog, this is my second attempt at it -- any suggestions would be nice!

http://teachntri.blogspot.com/

Magic Mountain Man Olympic Distance Triathlon DONE! 

Did okay on the swim (longest OWS race for me), really well on the bike (no one passed me yay! and I passed alot), but.............. bonked the run. Argh!!!  They failed to mentioned they changed the course from last year where it was supposed to be mostly flat but there were 5 ascents this year.  My Trislide application failed my feet after 3 miles (it evaporated???) and it hurt to run 3.5 miles out.  My feet felt really blistered up around the ball of each foot!  >.< 

Next time I'll use BodyGlide instead and try running socks.  Me and my soft feet hehehe!  I had to stop and walk the halfway up each of the 3 ascents on the return due to really bad cramps forming at my right quadriceps whenever I got halfway up. 

It was a brutal course for my first Oly but I'm very happy with my overall performance.  I'll post my race report details after the results get in.

~Roland

I learned that I could do a triathlon and I really enjoyed the competition.  I am planning to begin my swim lessons in 2 weeks.  I need to improve my swim so that I can be competitive in the sprints and I would really like to do an Olympic next year.  The way to this is to strengthen my swim and to work this winter so that I have a better base going into next year.

Linda

I've been in Las Vegas the last week so missing in action from the boards.  It was supposed to be the desert and the first 2 days it rained....go figure.  The temp was cool so it was honestly pretty nice for running but a little nippy for the swimming.  I am not running this week because I have a sore IT band and you will love how I got it.....wearing heels and walking around the casinos.  Grrrr, not even a sports type injury.  I have decided to never wear heels again.  At least I didn't loose any money on top of it, but still.  Oh well, I'll focus on the bike and getting ready for masters classes.

Was really glad to hear how great Joy's last sprint went. Way to go with the Athena win!!!! 

Linda

Sports Chalet Magic Mountain Man Triathlon - Olympic Course

2011-10-09
Santa Clarita, California
United States
Renegade Racing
80F / 27C
Sunny
   
Triathlon - Olympic
Total Time = 3h 58m 32s
Overall Rank = 128/186
Age Group = 35-39
Age Group Rank = 28/34

Pre-race routine:

Picked up race packet Saturday. Tried to bike the run course but was blocked by construction. I thought, "We're going to run through this???" Got bike checked for safety and left my bike in transition to save time following morning.

Event warmup:

Dynamic movements to get body warmed up. Standing freestyle strokes in wetsuit. Got in lake and swam around to get acclimated for 10 minutes. Water felt nice!

Swim Segment:

00:37:27 | 1650 yards | 02m 16s / 100yards
Age Group:    28/34
Overall:    140/186

Performance:    Average
Suit:    Xterra Vortex 4 Fullsuit
Course:    Clockwise lake swim out to big orange buoy, straight to a yellow, right turn to another yellow, right turn again back in. Sun was very bright on my left after the 1st right turn.
Start type:    Run     Plus:    Waves
Water temp:    68F / 20C     Current:    Low
200M Perf.    Average
Remainder:    Average
Breathing:    Good
Navigation:    Good
Rounding:    Good

Comments:

I planned on using this swim as a warmup to the bike segment so I held back a little bit.

What would you do differently?:

Possibly be a bit more aggressive using higher stroke rate since the bike segment would my most comfortable segment of the race.

T1:

Time:     05:14

Comments:

Suit got stuck a bit at my ankles. I'm so thoughtful during transition that I'm a bit slow compared to the speedsters but I don't mind. I unsuited top half before entering transition. Forgot to reattach timing chip which cost me about 10 seconds.

What would you do differently?:

Don't forget timing chip.

Bike Segment:

01:53:23 | 24.85 miles | 13.15 mile/hr
Age Group:    17/34
Overall:    81/186

Performance:    Good
HR data:  1st ascent: 146-148bpm (Z3). 2nd ascent: 150-152bpm (low Z4). 3rd ascent: 150-152bpm.  All descents: 144-148bpm.
Wind:    None
Course:    Very hilly course. 7 mile ascent right off the swim @ ~4%. 3-4 mile descent. 3-4 mile ascent @ 5%. 2-3 mile descent. 2-3 mile ascent @ 5%. 7 mile descent back to transition.
Road:    Rough and Dry
Cadence:    85
Turns:    Good
Cornering:    Good
Gear changes:  Good
Hills:    Good
Race pace:    Comfortable
Drinks:    Just right

Comments:

Finished M/FOP here yay! The bike is always my best and favorite part of triathlon. Managed the ascents really well. Attacked the descents aggressively. Passed alot of cyclists. Still held back a bit due to temperatures rising and preparing for the run.

What would you do differently?:

Nothing.

T2:

Time:     03:26

Comments:

Smooth dismount. Felt comfortable and not out of breath off the bike. Took off bike socks and sprayed alot of TriSlide on both feet. Put on socks with pre-applied TriSlide, shoes, and double knotted.

What would you do differently?:

Use BodyGlide! Give speed laces a try and forget about Nike Sportband.

Run Segment:

01:19:00 | 06.7 miles | 11m 47s  min/mile
Age Group:    32/34
Overall:    90/186

Performance:    Below average
HR data:  HR spiked to 149bpm out of T2. Kept pace as easy as possible to drop it to 143. Paced flats at 146bpm. Ascents @ 152bpm.
Course:    1 loop around the lake with an extension to turnaround and a fake out finish extension around park area to the real path to the finish chute. =P
Keeping cool:    Good    
Drinking:    Just right

Comments:

Felt pretty strong first 2 miles with some minor quad cramps out of T2 which I fought off. Kept cool by splashing water over my head and back. Route was mostly flat as reported. Course changed from last year's though. Right quads cramped up halfway up 2nd ascent near turnaround where I slowed to walking. TriSlide evaporated??? Feet felt blistery after 3.5 miles. Fought through this, got right quad cramps again halfway up ascent @ 4.5 mile mark. Feet felt worse. Kept going at 10K pace, heard festivities and remembered finish chute was very close so I accelerated through all the pain and cramps. Nope! Not the finish, had 1K to go! Argh! Right quads cramped again and feet killing me slowed my pace to walking a couple times then when chute was 1/4 mile away, I gave it all I got and finished! =)

What would you do differently?:

Use BodyGlide instead of TriSlide for running distances >5K. Bring extra pair of socks with pre-applied BodyGlide. More hill repeats to train quads to manage them better.

Post race

Warm down:

Hydrated, walked around, stretched, chatted with other finishers. Hung out at the VIP area with Ken and his family and my gf Elisa. Ate oranges, bananas, and full bottle of Endurox R4. Ate some tacos and a burrito. Chatted with the CHP officers.

What limited your ability to perform faster:

TriSlide failed, right quad cramps on running ascents.

Event comments:

Good race but must have good climbing skill on the bike segment. Really tough for a first Oly! I'm considering doing this race again next year but that will be determined by my race schedule for next year. Great finish for my first triathlon racing season! =)

There you have it everyone!  Thanks for being a great forum group!  Let's keep in touch in Facebook!

~Roland

Great job Roland. Those hills sound like murder.

I bought my Kurt Kinetic Road Machine indoor trainer today along with the front wheel riser and wireless computer which is able to give a fairly accurate watts output when using the road machine. I put in 107 miles outside the last three days trying to soak in the last of the fair weather. Problem is I can't leave before 6:35 when it's clear and 6:50 when it's not. Only a couple of outdoor rides left this season sadly.

Thanks Scott!  I'm considering getting a KK like yours as well.  As nice as the weather is here, I don't wanna go riding too much in the dark with all the reckless drivers in LA.

Great way to work through the leg cramps and problems with your feet Roland.  I very much enjoyed your race report and second your thoughts about the forum.  For me, having such a great group to talk with made the entire season a wonderful experience. 

Linda

Sounds good to me!

Glad you enjoyed your season!

KK are the way to go... Good job! You actually get stronger on the bike inside... If you are going to train with power, get the book "training with power" great book to learn about this part of the sport

Roland, this winter, you need to learn how to dismount with your shoes still attached to your computer. Just viewed your Movie, and seen you running in Bike Shoes... You'll have a faster T2 times, if you take your foot out one at a time, and put it back on top of the shoe, then the other. Practice this! Dismount, right leg, and balance on your left leg when they tell you to dismount take your right leg and take a step first and begin running. Watch the videos on Youtube on transitions. Looked good man though in the video!

Do you have the author's name? There's several with similar titles. Thanks.

Thanks for the training tip Scott!  I have a question though, do you think my right quad cramps were due to insufficient nutrition like sodium/salt tabs during the early part of the run?  I was using watered down Gatorade Perform during the bike w/o problems and only experienced cramps several times during the run.  I also brought a 10oz running bottle with me with the same drink.  They had Hammer Endurolytes on the course but I never tried it before so I just took the water and splashed it on me and drank some. 

It definitely sounds like nutrition. Why are you watering down the drinks anyway?  As I said before, I don't use water at all. I use infinite which is power but mixed with water. Look them up. http://www.infinitnutrition.us/  They customized my formula. I actually called them and got the formula taylored for me. If I don't use infinite, I use Gatorade or PowerBar Perform.  I however will drink 20-24 (Or a Sport Bottle) an hour.  I do use water at the end to rehydrate and days before to completely hydrate myself. 

You said you had no problems on the bike, how often were you drinking eating? Or were you just drinking? Drinking is only 50% what you need, That's why I like inifinit as it's all my nutrition I need. If I just took Gatorade, I'd be having a gell or cliff blocks every 20 mins. 

On small course, nutrition is not really that big of a deal as your body has enough already in it's muscles to get you through, but with long course and 1/2's most definitely. You will NOT finish if you don't have your nutrition down. 

The Hammer Endurolytes will only help with salt and electrolytes in your body, IMO they would not have hurt you, but at that point it was already to late. However with you diluting the drink, you did not get the whole value of the drink and the electrolytes.  If you are cramping, have a banana or something with potassium before the run.  Have a Powerbar Energy bar coming into t2. You could also have had Pickle Juice, I on the other hand can't stand pickles but the juice will shock your system and give you that added benefit. 

Well, hope that helps!

I didn't really want to dilute my sports drink but by mile 2, it was so hot that my sipping brought my 10oz bottle of Gatorade Perform to halfway full.  So I thought to make it last longer, I put water.  I see that was not a good decision.  I'm gonna study up on Infinit and give them a try.  So far they seem pretty cool as they can customize formulas. =)

On the bike, was drinking every 15-20 minutes and after the ride, I used up 1 of my 2  22oz water bottles.  I also ate 3 Clif Shot Bloks an hour into the bike and ate 3 more while leaving T2.  Ahhh, so I can eat a banana in T2?  I'll try that!  I don't mind pickles so I test those out too as my runs get longer.  Would a Clif Bar be okay instead of the PowerBar Energy as well during T2?

not pickles... pickle juice... 

By what you just said, you need to each 2 cliff blocks every 20 mins, at the end of the hour you should have consumed 6. At 1:20:00 8, 1:40, 10... Upon entering T2, you could have the banana, or cliff block or whatever. But it's only a 10k, so you could have had 1 cliff block at the first mile, 8oz of gatorade, mile 2 same thing and so on. However, this is all based off your sweat rate. Did you get that done?

Oh right!  Pickle juice.  I was sweating like crazy so I did not manage my nutrition well at all.  Next race, I'll use your tips and my recent experience to prevent future cramps.  I'll also make my Gatorade Perform a bit more concentrated (not so watered down on the bike).  Thanks!

Hello everyone! 

I'm starting my Half Marathon training plan this week.  Will you please tell me what you think about the attached plan?  It's in Excel format.  Race happens January 15, 2012 and I'd like to finish in 2 hours or less.  =)

Thanks,

Roland