Slornow and Wannabefaster's Winter Group version 3-CLOSED (Page 74)

Nancy- have a great race!!

Hope everyone has a wonderful weekend.

Well done Nancy! Always good to see improvement. Sounds like a scary situation with the spectators on the bike course......nice job with the bike handling. 

Kevin-nice work on the PR!  Losing your cookies at the end should be worn like a badge of honor......shows you gave it your all!

Jamie-nice job....way to finish strong. That's great improvement over the 3 races. The gains you will see this year will continue to move you further up in a tough age group. Great seeing the progress you have made. Always fun being part of a team/club for both training and at races. I do all my training alone and really look forward to the camraderie of being part of a team on race day.

Heade out for my long run. The heat and humidity have arrived and look to be here for the next 5-6 months or so. 78 and humid at 6:45am. Planning an early mothers day lunch with wife and kids then a quiet day at home with a bike ride this afternoon. Have a great day everyone!

Nancy-very cool....especially the swim. Looks like a great venue for a race. Someone was doing this at the last race I did but I have not seen the video. Going to have to check on it.

Randee-I try to stay aero throughout the bike leg. However, I don't think you lose much sitting up for a few seconds if you are on a long hill and your speed has dropped. That can also be a good time to stretch your back or take in some fluid.

Swim workout done. Weights and very short run this evening. Feel like I've been running on empty the last couple of days....time to recharge a bit.

Randee- do your sit bones hurt or is there chafing or saddle sores where they are?

I'm no fitter but the saddle shouldn't put any pressure anywhere on your bottom or arms if the bike is fit correctly. You should be equally balanced over the main contact parts of the bike so that the bike is one with your body.

I'm lucky in that my bike was fit by one of the best (IMO) in the country. When we were dialing in the final adjustments the other day we tried moving the tilt of the aero bars up and down. The fitter loosened the bars just enough so I could change the height while riding on trainer during the fit. I noticed that when they were tilted/moved up higher that I had to scoot back on the saddle and there was pressure on my saddle/butt. But when the bars were moved down the pressure left.

It might be something as easy as changing the tilt of your bars that could alleviate the pressure on your sit bones. I'll try to post a pic later of my fit. I would also highly recommend the Cobb JOF saddle.

OK Jason......4 races in 3 days. Super sprint friday evening. Olympic Saturday morning and afternoon and HIM on Sunday. I have to know your thoughts on pacing this thing. Do you bust it like a stand alone event for each race and hope you have something left for the last race/races or do you dial it back and treat it like one big race? It's hard not to go "hard" in a race but doing so may leave your tank empty come Saturday afternoon/Sunday. If I were doing it this would be my "plan"....execution would be the key. Super sprint: push pretty hard but not true sprint pacing...maybe more like I would shoot for in an oly. For the 2 olympic races I would probably shoot for just above HIM watts and somewhere between oly and HIM pace for the run. For the HIM I would probably back off power 5% or so from what I would usually shoot for on the bike, start the run at a pace maybe 30 sec/mile slower than usual HIM run pace and then see what I have left at 10 miles in. Still I would worry that may be too aggressive and the accumulated fatigue would catch up with me.  I'm sure all this analysis is making you feel more comfortable.  Another option would be to sandbag the first 3 races and try to blow everyone away in the HIM.

Spill the beans. Inquiring minds want to know!