TIM, no bib # yet.  Get it when I check in on Friday I guess.  Starting to freak a little!!  I'll be in the Clydesdale Division (45-49).  They say the Choptank swim is tough.

Any taper tips anyone!  I'm definitely lowering the workouts and going to try to get a couple open water swims in.

I got a sleeveless wetsuit for the longer swim, but now I'm not sure if I'll stick with the borrowed full suit.

JOEY, great 10K pace.  8:08s are good in my book.
KERI, the girl parts just get tougher over time!  I ride a hard saddle, and as long as your on your sit bones, you get used to it.
CHRIS, Welcome!

Like Charlie2 said, unless it tells you to do them back-to-back, then you don't have to.  I'll do double workouts on 4-6 day/week, and I rarely do any immediately back-to-back for most of the year.  I typically only do them b/c of time/schedule contraints.  When it comes to the last 2wks prior to the race, I'll throw in a couple bike-run bricks.  Outside of using shorter races to prep for longer ones, I don't think I've ever done a swim/bike combined workout.  It certainly wouldn't hurt, and an occassional workout like this may be smart, the pool I swim at isn't conducive to biking afterwards.

-Tim

Woohoo Charlie1....congrats on the new ride!!!  Enjoy it!!!

Keri -

Similar to Charlie1, I have a lot fewer back/spine/neck issues now that i work out.  That said, I still tweak something once or twice a year.  For me, nothing works better than a visit to the chiropractor.  I usually feel good within 2-3 days after a visit.  Besides cost, the one thing I've found with chiropractors is that it seems to work for some and not for others.

And be sure to have your hubby massage the area each night

-Tim

Ya the Choptank is fun!  Try to use big landmarks for sighting.  The years I was down there they had a big boat at the turnaround...and they you can sight some structure on the land on the way in.  Pay attention to the current before you start and note if it may push you off course or not.  Being able to breath on either side can help too if the current is coming from the side.

As far as taper, I like to keep the same routine (i.e. about the same number of workouts and at the time of day), but I then reduce the duration and intensity of these workouts.  I always take the 2nd day before the race as a rest day (so Friday in your case) and I do a short workout the day before the race (typically a 30' bike and 15' brick run) with a couple short efforts at race effort with ample rest.  Something like 3x3' efforts on the bike with 2' rest in between, and then on the run I'd do 2x2'...one at the beginning and one at the beginning of mile 2.  Do the efforts at race effort (so it'll vary depending on the race distance) and do the rest easy.  Make sure you get ample sleep on Fri night as you know the quality and quantity of sleep on race night is never great.

Best of luck.

-Tim

I just might have to make an appt with my trusty chiropractor.  He adjusted me when I had this on the right side and it still took a week to get better but it did get better.  I think I'll see how tonight and tomorrow morning go and maybe call him in the morning.

At this point I can't get on my bike because I don't have enough range of motion to check for cars. 

Where are these engagement pics???

Charlie1 -

Here are some discount codes;

http://forum.slowtwitch.com/gforum.cgi?post=2130193;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread

TriSports.com  Code: BT-W

I think there are some other here on BT, but I couldn't quickly find a list.

Finally, get on performance.com's email list.  They have sale after sale after sale all year round.  If you are patient, you pretty much never have to pay full retail at Performance.

I'm about 50/50 online vs brick-n-mortar.  I tend to try and buy things in the store and then when I need to replace it (or I know specifically what I want) I shop it online.  We have a good bike shop here so it makes it easy to get educated on bigger ticket items.

No problem re: the engagement pics...I know that I am "marrying up" anyways

Keri, any luck with your girlie part issues? I have notoriously had problems with comfort, regardless of the saddle I use (I've been through four between the road and tri bike). Tim and I joke around that I have a third lip because of the size welts I get. I haven't been able to get to the bottom of the problem myself, and it is truly frustrating. I have found that once you start having problems, it just continues for the rest of the season, until I don't ride with as much frequency. I am guilty of not trying out new saddles or products recently though. Do you use butt butter or body glide? That helps somewhat. If you need to chat more about it, you can always PM me and we can brainstorm.

Hmmm....taper tips:

Make sure you also lesson the intensity of the workouts. Throw in some short duration race-pace efforts (for instance, 2-minutes at race pace) and keep the rest at a comfortable or easy pace. Also, keep yourself hydrated and well fueled. Avoid eating any foods that cause GI issues, heartburn, etc, and I wouldn't stray from your normal diet. Guess its probably a little late for all of these tips; it is Thursday! Good luck, you will do great!!!

You can see them here:

http://www.pictage.com/666483

Haha, thanks! Sometimes, working out is a bit of a disease for me. I am really motivated to stay on top of working out.

Tim,

Thanks for the advice.  I'll take it.  I am worried about sighting, so hopefully they will have the boat again.  Can't breathe bilaterally (need too much oxygen!)  Paying attention to the current is a great tip too, that way I can favor the opposite.

One taper question, "race effort" always seems slow.  I look at race results for Clydesdales and see 9:15s as the top run time.  Something about 10:00/mi 'race effort' that just doesn't seem right.  seems too easy.  and what would a w/u be?  11:00/mi?