left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 87)

Gary - love the magical tail wind idea....LOL!  You will rock (n roll) San Antonio.

Race Rehearsal - concept is pretty simple.  You swim a long well paced swim on Friday night....at about the pace you anticipate for your race.  Then on Saturday, you ride long (I did 5:30 hours yesterday) and then brick run for about an hour (it was 50 minutes).  Here's the magic - you practice not only pacing but nutrition and mental fortitude as well.  I did it totally alone....mainly because I figured that would make Arizona easier....when there were people there with me.  I have my 2nd race rehearsal in two weeks...I think it will be 6 hours with a one hour run.  That kicks off two weeks of taper....and then it is ON!

Considering a corporate merger, new job at the firm, bike crash a month ago, staph infection for the last three weeks (new prescription on Friday before swim), travel last week taking me out of town and sleep cycle...enough of the excuses.....here goes:

Swim - I took it easy as I have not swam much since the bike crash (been doing the band thing) but was able to swim 3100-3400 in 1:15....missed a couple of laps on my swim but I don't know exactly how many...I was mainly shooting for the 1:15 swim. Felt great getting out of the pool. Not fast by any measure but got it done. The mental thing was much easier than I imagined.

Because of sleep deprivation I slept in a bit on Saturday morning and started the ride/run a little later than I wanted. Here are the ride stats:
Entire workout (126 watts):
Duration: 5:35:32 (5:46:52)
Work: 2536 kJ
TSS: 259.4 (intensity factor 0.681)
Norm Power: 150
VI: 1.19
Pw:HR: 22.86%
Pa:HR: 25.82%
Distance: 85.224 mi
Min Max Avg
Power: 0 604 126 watts
Heart Rate: 81 151 133 bpm
Cadence: 31 196 74 rpm
Speed: 2.2 37.2 15.3 mph
Pace 1:37 26:49 3:56 min/mi
Crank Torque: 0 1276 147 lb-in

Felt good on the ride and good getting off the bike although I think I was a little deficient in water intake....more on that below.

The run was 11:28 pace for 50 minutes resulting in 4.38 miles. That pace is a little faster than my EP but I felt fine. I was glad when I was done...

Nutrition: I think I was right on with 2.5 2 hour bottles of Infinit consumed on the bike which was about 1400 calories plus an Uncrustable at 210 calories. I also took in about 100 ounces of water - I was somewhat dehydrated when I finished and I think I was slack on water intake - I think I should have consumed about 36 ounces more water. On the run I took in about 100 calories of Infinit and 10 ounces of water. Probably needed a little more water here too.

Your advice/thoughts would be appreciated.

Mav - I am guessing bib numbers will be up soon and I will let you know.  So have you decided which one you are going next year?  Happy Anniversary....that is awesome!!!

sTRIve

Mav - thanks....your wish is my dream

Diane - that is bad a$$ climbing....no worries on the time....much good news on the shins with that much climbing....I would recommend a couple of ibuprophen tonight.   Finish line added.

Gary - Aerobottle....agree with the comment on the instructions.  Do you have the one with the yellow sponge or the top with the slits?  If it is the yellow sponge I recommend you drill a small hole through the top lip of the bottle and work a tie wrap through the hole on one side, through the sponge and then through the other side and snug it around half of the bottle....let me know if that doesn't compute and I will try again.  This keeps the sponge from bouncing out on a bumpy course.  I really like the bottle with the top better.  OK, here's a couple more "improvements" for you to try....instead of the little lame velcro strap that secures the bottle into the holder, I use a tie wrap.  I had TWO back to back races where the little velcro strap came undone and I had to stop to replace it both times....more of a hassle than a time cost but who needs it when there is a better solution.....also I tired of having the straw poke me in the eye, chin, cheek, mouth, etc and I also worried about hitting a bump while the "straw" was in my mouth resulting in the straw going up into my gum or busting out my teeth.....so....I went to Home Depot and for about $5 I bought two different sizes of clear tubing - one the inside diameter of the original softer part of the straw (the new tubing is a LOT softer and droopy) and one piece that was inside diameter 1/4 inch which is the same size as the original "firm" part of the straw - I cut a piece of the bigger tubing longer than the original top of the straw and it droops over the lid and down, I just flick it up into my mouth and drink all I want and then drop it.  I actually like the thinner one better, I cut a pretty long section, replaced the entire straw and have trimmed it a few times to get to my favorite length.  Now I am going to run one more test - this time, I am going to use the firm original section inside the bottle and then put some of the thicker tubing on top of that, sliding some of the 1/4 ID into the larger section - here's why - I like the thinner tubing best but I want to try having a firm section going to the bottom of the bottle - it will keep the thinner softer tubing from curling inside the bottle.  Finally, I do not put anything but water in my Aerobottle - I have been coated with stickiness from splashing drinks and my bike has been gummed up too....I prefer water in the aerobottle and calories/electrolytes in the feed bottle on my downtube.  Hopefully these were clear instrux but if you need more clarification let me know....

Long ride today....finished with a flat....about 200 yards from the house....I was actually going to ride another 4-5 miles but the flat ended the ride....got my third new tire in two days.....I had new rubber put on the ride this week and the flat split the side of the tire....I don't know whether I hit something or not but the tri shop replaced the tire for free.....I paid for the tube.....good deal if you ask me......so it was just shy of 5 hours on the bike followed with a 30 minute run.....tomorrow is a 2 hour ride with a thirty minute run.....I have one long bike left next weekend with a brick run after and I am DONE>...I cannot believe it.....thanks to all of you for being along for the trip.....

By the way Gary - this morning San Antonio was 40 degrees....up to about 50 by about 8:30 and the 60s around 10 or 10"30......would have been a great day for RnR but it was pretty windy....It was almost cold on the bike this morning....now I will get flamed by our northern friends.....Be nice up there.....Last year, RnR was on the coldest morning of the year.....it was COLD!!!  again, be nice up there....The high today was 74....it was a beautiful day.....another low 40s start tomorrow....then the lows go to the 50s for the week.....

Morning all!

Bryan - nice idea on the tubes, will have to try that out.  With the new mount the bottle sits up higher and am going to have to trim the tube.  Had not thought about the front tie other than it wasn't the best design.  Haven't ridden with the new setup.  My bottle came with the yellow netting which I haven't used.  Mine came with a top with a big hole then a rubber like piece that goes inside.  Unfortunately I lost the insert on a ride and lately been putting saran wrap over it.  Going to try riding with the yellow netting.

Just not as comfortable grabbing bottles off the tube and with the wrap there is no splash.  I put a little slit in the top and I can refill on the go (assuming a squeeze type bottle). 

Gary - if you use the sponge be sure you secure it....or you will be stopping to pick up a replacement during a future race....smile.  I love the bracket, just hated the little velcro strap.  I have almost lost the black rubber starred section inside the big hole lid too.  I just decided to put a very small tie wrap on a couple of the legs that the rubber section attaches too....that should secure it....I am a fan of the tie wrap....can you tell?  Also, if you forget to put the slit in the saran wrap you will not be able to suck out the fluid....been there, done that.

Woke up this morning with some lower back pain.....rode and ran this morning....slowly and gingerly....didn't really hurt too bad except for a few times....when I finished it really started to act up.  Doing the ice and ibuprophen thing to try to get past this...whatever it might be....go away...I have no time for this.

sTRIve

Gary - I hope your back is getting better....mine is ....  slowly....I have taken it easy this week and hope to be able to hit it this weekend.....

sTRIve

Diane - awesome job.....50 miles is quite an accomplishment...I remember when I first rode 50 just a couple of years ago.....

I am sitting here on my laptop with Active.com pulled up to try to get into Ironman Florida 2010....we will see if I get in.....if not, I will either try to do a community slot at Florida or maybe think about Arizona again.....we will see.....

Have a great time at the finish line....that's what I did in AZ last year....it is awesome.

I am IN FLORIDA 2010.....come on Mav....come to Florida....registration is open on Active.com

I had to reload several times before I got in....I think it is now full.  Community spots should be available soon.

Gary - I hate to wish "ill wind" on anyone but I agree with you....