Razorxp & KC Mentor team RFP CLOSED (Page 8)

I am a freak when it comes to this stuff -haha.  Give me details about what you drank that day, during the workout, etc...  Also if you are worried about calorie intake/burn I suggest you track your nutritoin to get an idea of where you are at.

Good Morning Team.

IceMan - yep, still breathing . The answer to your question "What did I learn" is " I learned I have a long way to go!" LOL but - guess what? I am going to get there - somehow LOL. Actually, I do know how I am going to get there - with help from you and everyone else in this group - thanks!

Coach - Listen to your Doc and give it some rest after the race this weekend - just take it easy if you can during the race.

George - good luck shoe shopping. The ones in the link are sweet. As far as going to fast, I guess your body will tell you, but don't get discouraged if you have set backs hang in there. Tim, IceMan and Coach will talk you through them.

My plan calls for a swim and a bike today but I may change it. The swim tonight at my pool is a rec swim and I have learned from weeks gone by that Friday night rec swims are a zoo. I have been in the pool the past 4 nights so I may take a rest from the water and do a bike and a run instead.

I hope everyone has a great day.

KC

Today is my rest day. Nothing planned, and my body feels like it could use the day off.

KC - 40 nights in a row in the pool, you a better man than I.  I struggle to convince my self to make it 3X a week.

Not 40 LOL - 4. Enjoy your rest day.

KC

I'm not sure how to prevent it, except what others said about kicking too hard. I get them sometimes and have learned to flex my foot and only kick with one leg while I try to work it out.   Sorry not much help.

Rob stinks you had to change a tire but you are so right its great practice.

Tim you are kicking but on the swim, what is your tpace now (guessing around 1:35-40?) You will get there. Nice job

Charlie: if your a sinker you will be Much faster in a wet suit.  I am about 10-15 mins faster for a IM swim with a wetsuit.  Not to mention I seem to burn alot less energy.  Enjoy your day off!!

George: another website to try is www.pricepoint.com  they have all kinds of pedal/shoe/cleat combos that are pretty cheap. I bought a cheap set for my mt. bike to see if I liked them for under $100 for everything.  Tough to answer what you are doing wrong with just alittle info.   Was that your first brick workout? If so that could explain your leg issue. How much water do you drink.  How many calories do you eat a day?   With a one hour workout calories should not have played too much of a role.

Paddles are great but you have to watch your shoulders, I wouldn't buy large ones to start as it puts alot of strain on your arms as your resistance doubles/triples.

Got my bike in yesterday, even though on call.  Answered one page while pedalling on the trainer...hope they didn't notice my heavy breathing.

Today was supposed to be an off day, but I missed my swim yesterday.  Current plan has 4/week of swim, bike, and run...kind of ridiculous.

Question for the group: When the plan says for a run to do 30-45 sec intervals at lactate threshold, how exactly is that done? 

My LT is 179 at pace of 8:20.  Run until HR reaches 172?  Run at 8:20 pace? Other?  I don't really know.

yes- do it for a training run and for the experience.

Mary A - wish I could help you with this one but I am guessing IceMan or Coach will have the answer for you. 

Decided to do a brick today.  Same bike course I used to do last year (a little over 10 miles).  Last year it took me 50+ minutes to do it, this year it too me 39!  And I'm still using my 75$ Walmart mountain bike.  Can't wait to get a real road bike!  Definite improvemnet over the winter!

Then I went right into my 10k run.  I was hoping to get around 8:30/mile, but not expeting to much.  My race goal is to be low 8:00/mile.  Well I suprised the hell out of myself when I saw I could break 50 minutes.  I averaged 8:04/mile!  I'm pretty impressed with myself!

I was off line for a day and there were 3 new pages of posts!!  You guys have to slow down!

That's awesome!!!  Very impressive.  And always nice to see your own progress over the same route, for sure.

WOW, So much awesome training going on I guess I should tri to keep up with it all! As for me, I have a rare Friday off so I took advantage and did a run I missed yesterday.  Longest (distance) since my back problems at 2 miles in 18:55.  Yes  I am pleased since it was 9:31 at the split. 

I have decided to try to do all my hard training in the mornings starting next week.  The summer afternoons here are brutal and I am not trying to get hurt.  It also doesn't help that I have 4 hospitals, 2 colleges, one medical university, one high school, one middle school and one elementary school within 2 miles of my front door.  It does help that I am a morning person and look forward to the challenge.

Question: The last few times I have run outside, I have noticed a quicker pace on the back end of the split.  Seem right?  Do we run faster after awhile?

speaking of wetsuits.  i used one for the first time last weekend in an ows and it was not as easy as i expected.  for the first 10 min i was trying to get used to it and my shoulders were really burning.  i also was not used to my legs being so high in the water.  in a pool my legs drag but not in the wetsuit.  i now will start using the pull buoy more in my swim workouts.

i hope to get another ows in this weekend and i hope it is a little better.

Theere are HR zones that you can go by.  If you go into the training log settings there is HR Zone area that you enter your LActate Threshold test number and it will give you all your zones.  How did you determine your 179?  Did you do the 30 minute test?

If not the best way is do the following:

Warmup - 10 minutes

TEST - Run 30 minutes ALL OUT.  After the first 10 minutes of this hit the lap button then take the average HR of the final 20 minutes.  This is the number you will plug in to get your HR zones.

I believe ZONE 5 is your Lactate Threshold zone that you would then work out in for that workout.

http://www.beginnertriathlete.com/discussion/profile/controlpanel.asp

Full suit ar sleeveless?

Thank you KC. And I love the Quote. I guess Im better off going into a store and trying on the paddles. I always have trouble finding gloves that fit because I have small hands so I dont want to make the mistake of buying paddles online that dont fit. But I'll definitely look for the brand you sent me.

Any recommendation on bike tire repair kits. I learned how to change a flat last month but I still havent bought a kit yet. They have 3 for 4 different styles of nozzles for the Co2...I dont want to get the wrong one. I prefer something simple but dont want to spend too much on it.

I had a horrible training day yesterday... I didnt do anything I wanted and I stuffed my face  now Im feeling guilty! Peer Pessure and a free Vegas Buffet I couldnt say no. On the plus side I got my rental wetsuit in. Im stoked it fits perfect (in my opinion). I just need to test it out. 14 more days to my Sprint. Someone please tell me how to get rid of these butterflies.

I have a photo of it but I dont know how you guys put photos in the post.

Im seriously thinking of attemping an Olympic in Oct...Is that a crazy idea being that this is my first sprint. Should I do a few more sprints and go for the Olympic next year??

full suit. 

i dont think it is crazy to sign up for an oly. 

I meant 4, if I thought 40 I would think you were nuts!!

That is an awesome improvement.  8:00 mm is likely to never happen to me.  Just don't think I was built for speed.

x2.  I did my first two sprints in later season last year and next up is an Oly in June.  As long as you can increase your base slow enough not to get hurt, go for it!

Don't feel guilty about treating yourself.  Just make sure it was a treat and doesn't bleed into the next day or week.  Nobody gains a ton of weight at one meal, it is cummalitive over time.

I did my first Tri last June and my butterflies didn't go away until I started swimming.  Actually I had butterflies for both sprints I did last year.  It was fun doing something so totally different from what I have done in the past.  Guarantee as my HIM approaches I will have buterrflies again.  If I don't I will be worried a bit.

You have plenty of time to safely prepare for an Oly.  Have fun with the trainning.

I'd post a pic of me in my wetsuit but I look like a stuffed sausage.

Oh yes, I have read the long Lactate Threshold thread.  If any of you haven't, I highly suggest it.  It's about 26 pages of goodness.

I did do the 30 min field test and ended up with 179.  By the way, that was the  most miserable workout ever.  I think zone 5 is 179-183, which is technically above my LT.

Question is, on these short intervals "at LT," do I sprint until my HR rises to LT?  Or maintain the general pace at which my LT was obtained?