Shellback1998 Group - FULL (Page 65)

kloofyroland - 2011-10-17 2:22 PM

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

shellback1998 - 2011-10-11 8:37 AM

 

Sounds good to me!

kloofyroland - 2011-10-10 4:17 PM

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

everlong - 2011-10-19 9:46 AM

I've done three rides on the trainer of 60, 60 and 65 minutes. I was easily doing 2.5-3.5 hour rides outside but on the trainer I'm done after an hour at this point. Part of it is I've been battling the flu but part of it is I'm just sore at the end of an hour. My legs partially but more my @ss and upper hammmies from the saddle. Riding outside there's lots of things I do during the ride to get more comfortable. On descents I'll raise up out of the saddle and not peddle once I've reached a certain speed. I'll also stretch out my calves at this point putting my heel down and all the weight on one leg then the other. I'll switch up between the aero and pursuit position to change my weight displacement.

On the trainer it's just perpetual motion. I have a tri bike so I cannot stand to simulate a climb. It's not like spinning where part of the workout is out of the saddle. I'm sure I'll get used to it but what a change.

On the plus side I can already see a change in power from doing intervals and I think my peddle stroke technique has already improved. It's definitely cool getting an average wattage output to compare with the heart rate data.

I'm going to just get acclimated to the trainer for two more weeks then I'll also do my taper week. After that I'm going to do the Spintervals 27 Threshold test to figure out my real heart rate and power zones.

Anyway that's my heads up to my fellow first time trainer riders and my short term plan.

shellback1998 - 2011-10-19 10:51 AM

On trainer rides, lets say you have to bike for hour. You take the 60 mins and divide by 1.2 for a total of 50 mins. By using this calculation which is supplied by my coach takes into count how your always pedaling on a trainer and not coasting stopping on the bike.  Just a rule of thumb. 

Good idea about the threshold test. Do this test month, and plot and your HR and Watts, if the scale moves to the right, you are improving, if it goes to the left you are either fatigued and need some time off or you'll need to work harder. It's a good way to check your fitness levels. 

There are similar things you can do on the treadmills as well. 

All this can be found in the book. Triathletes Bible. 

Good technical read as well, it's not a fun read but after reading you basically can write your own training plans... that's a good thing

everlong - 2011-10-19 12:51 PM

Right so 60 on the trainer is like 72 on the road. I'm doing 4 days a week vs my normal 3 to get the volume in even with the conversion as I adjust to peddling with no breaks.

I started the Triathlete's Bible before and after training, work and the kids I wouldn't make it two pages and I'd be asleep on the couch.  I know I have to fit it in at some point I just don't know when.

Do you like the Spintervals series and use them on the trainer?

I was thinking about using this 70.3 series as my winter training.

http://www.spinervals.com/products/item181.cfm

What do you think?

shellback1998 - 2011-10-20 11:06 AM

I actually have used them in the pass. we do the Spinerval 5 hour one as a Charity Event, I'm sure you knew about it.  But, I have a tacx virtual trainer similar to a Computrainer. That's what I have and Love

thor67 - 2011-10-20 6:40 AM Well supposed to pick up my cycleops trainer today...oh, wait, late last night the gal I was buying it from got a better offer and sold it to them....@#$$!@.

thor67 - 2011-10-18 1:47 PM

Wow, all the half marathoners in here (Joy, Roland) are putting me to shame. Still debating on the Huntington beach race. Will decide by Friday!

Will see you at the beer tent Roland! 

thor67 - 2011-10-18 1:40 PMGreat job Roland! I too had cramping on my first Oly. definitely what Scott said Nutrition!

kloofyroland - 2011-10-20 11:13 AM

What do you guys think about this FuelBelt product?

http://www.amazon.com/FuelBelt-TrailRunner-Fuel-Belt/dp/B005RY3CAO/ref=cm_cr_pr_product_top#productPromotions

Aimed solely for use during my HM training, long runs, and race day.

~Roland

thor67 - 2011-10-21 4:37 PM Deal fell thru!!Now the proud owner of cycleops fluid2 trainer!!Yeah!!

thor67 - 2011-10-21 1:37 PM Deal fell thru!!Now the proud owner of cycleops fluid2 trainer!!Yeah!!