kaburns1214 Mentor Group 2012 Part 2 - CLOSED (Page 66)

That's some sweet volume you put up too!

I was hoping to get an easy ride in tonight, no such luck.  Work is killing me!!!

Bike, Run & Swim numbers are higher this month - I'm very happy about that.

Great job. Everybody has really picked it up this month.

Also meant to tell you I am officially doing the Aquabike at Patriot.

Another month in the books 

Less then 8 weeks till IM Lake Placid!!

Here is my numbers. Nothing compared to ya'lls awesome numbers but something to aspire to.

Here's my numbers for the month. Although some of you guys put me to shame, I'm pretty happy with where I am. 

It looks like you've all had a pretty solid month of training.  Nice job, everyone!  

Low cadence intervals, recovery run, and strength training today.  My kids are off for the summer now, and we have a week before summer camp starts for the older 2.  I have a long week ahead of me. 

Good luck to all our racers this weekend!!!  Who do we have?  I know Kelly and Rudy are doing Quassy.  Anyone else?

Not racing Quassy but I have a Sprint tomorrow and the in the afternoon a 3 hr ride and 45 min run.

Sunday 2 hr run!!

Bullfrog and Kid, all that matters is being happy where you're at. There's lots of people way ahead of where I'm at. Last year was my first real season and I was trainging for Olympics. My bike was only 60% of this May and my run not even half. Swim was 80% because of Masters swim. This year doing two halfs I had to crank it up to the next levell. I'd love to have the volume some of the members in this group training for IM's have..........eventually. I have to remind myself from time to time it's the journey not the destination.

Awesome! I'm in wave 3 but you can get a little extra rest. Are you going for speed or as part of your training plan or a little of both?

cool we start in the same wave!!! 

Sweet. What is your planned paces?

For me its:

Swim 1:40/100 34:38

T1 3:00

Bike 21 MPH 2:39:42

T2: 1:30

Run 8:30/mi 1:51:21

Total: 5:10:11

If it's hot out I'll drop my bike to 20 and run to 9 and come in about 5:25.

Really this being my first I'll be happy with anything sub 5:40 especially if it's hot but I'm shooting for faster. I'm definitely not locking into those paces because I don't want to blow up but I feel on the right day that's about what I could do.

Have you raced this distance before or done Patriot?

The gluteus medius muscles are still sore but I haven't had the time to see a massage therapist. I've been doing a lot of roller and self massage along with keeping my pace down on the runs and it is improving however. I'll definitely have to increase my dedication to working on the core and governoring myself on too many high intensity workouts in a short period of time. Thanks for asking.

Yes, this will be my 4th Half Iron distance race and second time doing Patriot, i raced it last year and went 5h13m and won Clydesdale, I will still be a clyde this year, but decided to race AG instead.

Our swim will be about the same, last year i swam 39mins, I would like to go 35 mins this year. I am swimming much better this year.

Last year i got done on the bike in 2h22m, i eased off the gas lap 2, as i was not sure about the run course

this year i will see if i can go 2h15m, but should be well below 2h20m, as the run is Flatty flat and i will not get out of the gas on lap 2

run last year was 2h06m, which at the time was a PR, my goal this year is 1h45m, but realistically will probably be 1h50-1h55, i will push the run till i break, i am looking for a big PR.  If i do not totally kill myself on the bike, which is a realistic possibility as that is how i race, i should be able to run 8-8:30 miles off the bike.

A perfect race will be around 4h38m, my goal is sub 4h45m, still probably wont get me on the 40-44 podium, but at least i have a fighting chance.

This is my last long course race, and this is my main focus for the year, the course sets up well for me.

That is a smoking fast especially on the bike. 4:45 should put you close to the podium using other years as indicators. I'll expect you to be waiting at the finish line for me with a bag of ice.

And a beer!!!  LOL

But seriously, do not pass up the swimming pool ice baths after you finish, those things are AWESOME after the race!!!  Basically kiddie pools half filled with water and ice, and totally heavenly.

That is too funny. I didn't know they had those at the end of races and I was actually thinking of bringing a blowup pool and some ice for after the event. Way cool.

As for the beer I love a good Guinness or a quality ale but I've never had the urge right after a race. Recovery shake and water.

Here is an interesting article from the Cervelo engineers about the effects of bottle location on bike aerodynamics.
http://cervelo.com/en_us/news-blog/article/ask-the-engineers-hydration-and-aerodynamics/2930

Their recommendation is to mount a bottle horizontally on the aero bar extensions.  In wind tunnel testing, this location is faster than no bottle.

Cheers

Pouring here too. I had to hop on the trainer for the first time it a bit and with all the heat and humidity the basement was 74 and humid. My cycling shoes should dry out sometime next month. Good effort of 224 average watts and 130 average heart rate for 2:16.

Time on the trainer feels like 4X time on the road.

That sucks I hope you feel better.