Evondo's Group - CLOSED! (Page 79)

Haha so much love. 

Buncha jerks. 

Ok, 70.3 question time...

For a first-timer, what should I expect throughout the race (and specifically the Galveston course)? From pre-race meetings to setting up transition to aid stations to nutrition hints...any advice is appreciated! My race resume includes 3 sprints and 1 Olympic in 2009. What's different, what's the same between these distances and the HIM? Any links to articles are great as well.

Alright MG, I need a little help! I really need to get my swim in tonight, but as the day moves on motivation is wavering.  In part bc I don't have my arsenal of swim workouts handy.  Suggestions for 2500+/- workout, please!

always happy to kick someone in the a.ss.  here's 2500. 

your race splits are a little faster than mine so adjust those down if need be. 

WU: 1x200 swim
WU: 1x200 kick/swim x25
WU: 1x200 pull w/PB

Main:  3x200 30" rest (3:26 - 3:30)
Main:  2x300 40" rest (5:09 - 5:15)
Main:  1x600 (10:18 - 10:30)

WD: 1x100 easy

3200.00 meters

Speed
Strength/Speed
60
3200
WU: 600
MS:
4x200 on 20" rest.
800 swim, descend at 400. Rest 30"
8x100@ 90% on 10" rest.
CD: 200

Here's my swim from yesterday, modified to be closer to 2500 for you. I actually enjoyed the 200s.

wu: 300 - 30"
ms: 4x50 pull, kick
#1, #5 200 (150ez/50hd) - 20"
#2, #6 200 (100ez/100hd) - 20"
#3, #7 200 (50ez/150hd) - 20"
#4, #8 200 (200 hd) - 20"
100 ez - 30"
3x 100 w/paddles - 15"
cd: 200

Roadrhino, I'm in the same boat as you, so I don't have an answer based on experience, so take what I say with a grain of salt....

-Keep things simple, use what worked in your Oly and Sprints in regards to transition and pre-race prep.
-On the bike plan on wind that time of year in Galveston. The average wind that time of year is around 12mph, so plan and train accordingly.
-I've ridden the course (very windy) once already but I plan on doing so a few more times.
-I'm still working on my nutrition plan and I'm testing it and refining it with every long ride. But I plan on having one bottle with nutrition that I can drink from every 30 minutes or so (has worked during centuries), and one bottle of water/gatorade that I can replace about every hour depending on the lay out of the aid stations. On the run I just plan on taking fluids and bloks.

I think in the end you will find that you just have to find what works best for you. Draw upon your past experiences, and what has been working for you in training. There is no magic technique or plan. Since this will be our first HIM just go in with the expectation that we WILL make some mistakes. This way when they happen we will be mentally prepared and we'll be better equipped to recoup from those mistakes.

Remember to have fun and take comfort in the fact that you will have 13.1 miles to think about how you crushed the bike, or how the bike crushed you.

Okay, I'm training deprived enough that all those swim workouts sound like fun. 

So Kelli, here's your motivation.  You should swim tonight because I can't.

Seeeeee now you'll feel guilty if you don't go.

By the way, super fast 5k this weekend girl!  That is awesome.  I need to get back on the ball with cheers.  I have so mnay new fun names to tri to rhyme.

That is my #1 advice to anyone doing a HIM... Do NOT go hard on the bike, if you do it will be a very long 13.1mi to the finish. The way I was able to finally convince myself to hold back on the bike was I knew that no matter how slow I biked I could make 13.1mi run hurt like hell and give it everything I've got.  You will feel like a superstar the first 1/2-3/4 of the bike course so it's very tough to mentally hold back.  

I've only done 3 HIMs but my 2 best ones were my first and last. My first one, I respected the distance  because I wasn't trained for the event, I trained for an Olympic so I went slow on the bike and ran good for my fitness at the time. 2nd one was New Orleans where I was probably in the best shape of my triathlon career, went too hard on the bike and beginning of the run for the weather conditions and overheated, puked quite a few times on that run, not fun. 3rd one, no where near the fitness I had going into New Orleans but I backed off on the bike and ran well with a 30minute PR.

So from my experiences, HIM is all about biking only hard enough where you can run at your potential.

Day dreaming.......

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So pretty .....

Shame on you. I spent the better part of my day yesterday doing the same...it's killing me!

Hello everybody,

Quick fly-bye to the group to let everyone know my where abouts. I got the hell out of dodge before another storm hit and we took a family vacation to Panama. Plenty of R&R and no time for training. I'll be back in the TL logs by Monday. Picts later,

Broke out the foam roller today.  Can't imagine why I don't put myself through that torture on a daily basis.  Nothing like a little pain to wake you up in the morning.  Course it wouldn't be the usual painful affect if I did it daily. 

When I roll sometimes I fell real sore for the next 2 days. I could be doing ti to hard or I just need to do it more consistantly.

I'm glad I don't have one of these torture devices, you all definitely don't make it sound appealing at all! 

What size do you ride? I've got a blue one that I wouldn't mind getting selling off.

Interesting.  I do not have that issue.  I actually only break it out when I have lingering pain from workouts.  I should be doing it a couple of times a week though.

Ahhh....I like it!  I'm a 54.  I'll PM you my address where you can send it...thanks

Oh no...it's good pain.  I swear.  And totally worth it.  And the more I use it, the less it hurts.

Thanks for the swim ideas yesterday!!  Sad to report I didn't quite make it to the pool.  But, I'll make it up over the weekend.

I'm finally taking the 'plunge' (har!) and going to swim with a masters group this evening. Funny, I'm more nervous about this than I was doing my first race. Talked to the coach though, and he assured me that there were all levels of ability and that I won't be the oldest person there. I'm looking forward to pushing harder on a swim workout--I think.

X2.  I keep mine out in the family room under the apparently erroneous assumption that if I have to look at it whenever I turn the TV on I might use it more.  Hurts so good.  Am now channeling John Mellencamp, or I guess he was John Cougar then.

Good Luck!!!

You will be fine.  Having a group to swim with will definitely keep you in check