Fred D's triathlon training group CLOSED (Page 85)

I'd love to see a deferral, similar to the Boston Marathon. I understand that it might cost WTC some money, so it's not entirely realistic.

But:

1. Offer to defer registration for next year. And

2. Keep the run course open for an extra hour or so to allow for slower finishing times.

I'd like that offer.

Got in about 56 miles today, and another 90+ on schedule for tomorrow.  Hoping to hang on to the group a little longer tomorrow, but I'm feeling a lot stronger this week, so I'm hoping for the best.  I'll also be taking shorter pulls.

Happy birthday James - hope it was a great one.

Goose - welcome to the group!

Jen - hope you had a great race today.  Not suew how hot it got down in Peterbrough today.

As for me.  I did running hill repeats for the first time ever on Wed night with the local run group, and was in pain for the next 3 days.  Skipped a run, only swam with a pull buoy on Friday, and suffered through the first half of my run yesterday - but I survived.  What doesn't kill you, right...I'll be back for more hills this weekend.

Rode 90K today, and was able to push the effort a little harder which I was really happy to see.  The one thing I have noticed is that it seems to take me longer to get going I'm stuck noodling along for the first 20-30min before I can really start to push the power, and tend to need a kick start in the form of a hill.  NOt sure if this is normal for others as well.

Happy Birthday James!

Looks like a lot of good training going on

Yesterday got about 65 miles, with two 5 mile climbs. This morning swam my longest non stop swim ever, 4 miles (did 4.8 last year at an event but we had to swim to the beach and back out every 1.2 miles).  Then 6.3 hilly run this afternoon

Did have one moment, I had been getting echo located by the local dolphin pod, so knew they were close, but when a very large grey shape shot beneath me in the 10 foot vis about a 1/2 mile in, my hear rate went up quite a bit....    Could tell it was a dolphin by how it was swimming (up and down, not back and forth like that other thing) but did stop to make sure as it came up for a breath a few feet away.

Awesome long ride today.  Finally feeling a bump in my cycling fitness as my races start approaching.

Last week, 92.6 miles, 156 watts, 187 normalized, VI 1.21, avg speed 18.1 mph

Today, 101.8 miles, 179 watts, 205 normalized, VI 1.14, avg speed 18.9 mph

The strongest rider in our group couldn't ride today, so the effort was a lot more even...and I didn't blow up like last week.  Still a tough ride though.

I have this problem as well. I have recently found that if I slowly break into the watts the workout will end up much better. Yes, a hill is a great way to get things going.

I also noticed that well into the workout, if I am having trouble holding the watts, a hard 30 second 'wakeup' makes things better.

I normally take around 20-30 minutes before I feel comfortable pushing desired watts.  But I also agree that a good burst here and there also helps.  I noticed that if I am riding solo, and having a somewhat crummy ride (nobody else to push me), I'll look for some stop lights with a little vehicle traffic.  Going from a stop and hammering as hard as you can for 15-25 seconds to keep up with traffic (on my road bike anyway...wouldn't really do it on my tri bike) is a great way to wake up the legs.  Mentally...it also gives me a nice confidence boost to keep up with traffic as cars don't need to pass me before getting to the next light.  Then I pull off to more desolate roads that I normally ride on and get back to training.

Good Morning Folks!!

Welcome Goose!!

I did 64 on Saturday and 53 yesterday, i was a little tired yesterday fer sure.

I also feel that i need a pretty decent warmup, or at least a couple good hard efforts to "wake" the legs up, and then to totally chill and let the body get back to Z1, then it is hammer time. 

Good morning!

Very sleepy and sunburned today - my race yesterday went well. The run was very hot - on a country road with absolutely no shade but I am still happy with the overall result. The bike was short of 90k and my only other HIM was more than 90k so it's not really an apples to apples but i was about 35 mins faster on this course!  I really faded in the last 4k of the run - i was having conversations with myself about just keeping going between aid stations but I also had to remind myself not to push too hard because this was not my A race i didn't need to totally wreck myself. I needed to be able to resume training asap so I walked a bit but still not all that much.

Really happy with how calm I was on the swim - it was a mass start and i stayed a little back but didn't wait as long as usual. 

Nice improvement Jen!

The flip turns do get easier.  I started practicing them at the end of my season 2 or 3 years ago.  I remember I started first of november and made a conscious decision to learn them.  By Thanksgiving I was using them for all my easy to moderate paced sets and then by Christmas I was able to do them on my threshold sets.  The threshold sets are tough at the beginning because it takes awhile to nail the breathing and lead in and out from the wall on the flip turn.

Keep after it...it can be frustrating but I enjoy doing them and keeping fluid through a set.

I've got a roadie. Took her out for a short check-out ride, and I'm pretty sure I'm in love.

No big miles this weekend - got my long ride in during the week. 12 weeks out from my A race.

Getting back to Masters has been awesome - and tiring!

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AWESOME!!! Congrats! Not even your A race and dropping some serious time.

... and even after 21 years of consistant flip turns, you'll still miss the wall occasionally

You'll get it soon - and it'll really help make your swimming feel more... continuous? Not sure what word I'm looking for there.

Wicked hot 50 miles yesterday.  I think the heat scared off the plodders like me, so it was hold on, pray and melt.  Has anyone had success with those supposed cooling beanies?

Funny that flip turns should come up.  After being out of the pool for a week, at lunch swim today my Master's coach decided it was time to learn flip turns for me and one other triathlete.  Mind you, I'm a believer that the fast folks aren't doing these things for giggles, but I had just been putting it off.  And off.  She wasn't a big believer in gradual steps: do a flip under water off the wall, ok, now do a flip turn.   Despite being incredibly hard, a couple gallons up my nose and the oxygen deprivation, they weren't as bad as I had suspected.  Now, just to start working them in during w/u and c/d. 

I raced the Grand Haven Olympic this weekend.  One of my favorite races.  Swim is in Lake Michigan which flipped overnight.  It was 76 degrees and then was 63 race morning.  Actually I would rather have 63 than 76 for a wetsuit swim.  The thing that kind of sucks is the transition area is 0.75 miles from the water so its a long arse run.  Came out 3 minutes slower than last year most likely due to going against the current this year. 

Bike and Run were really solid - cut 3 minutes off my bike and 3 minutes off my run this year compared to the same course last year.  1:05 bike and :40 run.  Legs were ready to rock and knew it from the get go on the bike...always a good feeling.

Finished in 2:21 which comparibly is around 2:14-2:15 if you take out the long transition run.  I really wanted to break 2:15 this year at an Olympic so happy with the race.

I've used the beanie, arm coolers and coolwings from De Soto, most recently in Las Vegas on a very hot day.  Kept my arms cool with water but was wearing an aero helmet.  After the race, I noticed that any little breeze actually made me cold, and it was near 90 out.  I found what helped more or as much was ice cold water down the crotch