Razorxp & KC Mentor team RFP CLOSED (Page 9)

Hey Team.

Keith - awesome job - keep it going my friend.

Court - The same thing happens to me on the run - I am not sure what it is? Maybe I just loosen up, relax, settle in to a nice pace etc. but for some reason on my routes, the half coming home is always better then going out. Maybe it is because we can see the finish line LOL

Karen - now I am real jealous - running on the beach - what I would give for that right now.

Jen - For tire repair kits I would refer to your LBS.  As you may have noticed, my training day was mediocre yesterday as well - distances were ok but I was just in a funk. Don't worry about it. Just do what we goof ball triathletes do the next day -  try it again .  If you did not have butterflies about the race you would not be human - embrace them and make them your friends, that is what I am hoping I can do when my time comes.

Chalie - just an FYI - I am a bit nuts and I have decided I am going back to the pool tonight.

IceMan and Tim- thanks for being a part of us - I learn stuff from you guys every time you post - fantastic.

I got some cool news today. I stopped in to say hello to the aquatics manager at the college pool when I was on our main campus today and we were talking about my trips to the pool. Well, last night I noticed that the Thursday night lap swims are going to be cancelled for 5 weeks starting April 28th for scuba lessons, which would mean one less swim a week for me for 5 weeks when what I really need is one more swim. Well, he is going to give me my own lane on Thursday nights from 8-8:30 for those 5 weeks before the scuba divers. I know it is only 30 minutes but it is going to be just me, in my own lane with no interuptions. Awesome!

OK - I just decided, for today, I am going to do a bike on the trainer, a run on the mill, lift some weights in my basement and squeeze in some drills at the pool during the rec swim tonight at 7 no matter how busy it is. Since it will be kind of like my own private triathlon - I will let you know if I win! I BETTER !

In the immortal words of the whacked out Charlie Sheen - WINNING!

KC

Just a FYI if someone has an important question that does not get answered be sure to PM me.  With this active of a group keeping up all the time might be a tough task!  I love it and will try my best.

Court do you play frogger while running?? lol Does not sound safe to bike near your house.  As for the negative split I am the same way it takes me about 1 mile to loosen up then I get into my grove and the same effort is usually faster.

JASON: that is why alot of people you sleeveless tops as they don't fatigue as much.  That is the advantage of a wetsuit keeping your body on a perfect plane.  Thats how fast swimmer swim all the time.

Jen, most carry new tubes on their bikes instead of repairing them.  A tube cost as much as a CO2.  The threaded style CO2 are nice but cost double/triple  so I would advice the puncture style with a lever.   No way to get rid of the butterflies, not to scare you but you will get more amped up as it gets closer.  Heck I still do after 4 years.  There is a tab at bottom to post a photo.  If your trained correctly for a sprint you should be able to do a OLY without any problems with just a little additional training. 

Scott, I tend to agree with your idea of LT running.  I usually just pick a time and go for it, I am not good enough to be at exactly 168 or 169,  Heck if your running hard you can't even see your watch.  

KC you hold the distance for the longest training ride on BT, I don't think you need a tire repair kit!! you can just walk back in your garage!! sorry couldn't resist "-)   That is great about the pool!!  I have my money on your in your race and Keith on his!!

Jen to be honest if your training for a OLY 4/5 times of swimming is alot, 3 is usually good unless you are trying for top 10 finish.  I am not saying don't do it just dont Burn yourself out.

Congratulations!  Ask her if she would rather spend a few dollars now or thousands later for medical care. Point out how much time and effort she'll save when you can still motor around yourself in old age rather than force her to take care of your drooling sorry butt.  My wife totally understands.    It's an investment in good health. 

Yeah I agree with Scott - just go by pace especially if you know what your pace and LT are.  If you are doing longer intervals than you might be able to set your HR monitor alarm or something if you drop out or go higher than the zone. 

Thanks for the advice, guys.  Will do.

And congrats on the new roadie!!!

Thank you everyone!  I feel like a new father showing his new baby!  Speaking of babies, congrats Tim!!!

Oh and I forgot one thing about this mornings workout:  Body Glide is the best invention ever!

Hey Team.

Coach - if my record does not hold up and I happen to break it by going maybe 3.5 meters - you will notice in one of the pictures that there is a beer fridge in the background - that is where I will be walking

Keith - new bike - nice! send us a picture ASAP.

Got my bike and run in now my swim - but my T2 is going to suck - can't go to the pool until 7 PM

Have a great night everyone and weekend everyone.

Coach - if you race this weekend - go get it, stay safe and take care of that knee!

If anyone else is racing - all the best.

KC

Now - off to the pool

(KCGOLF.gif)

Karen - just 3 weeks for you - that is great - I am so excited for all of you that have events coming up -

Jen, really don't feel that you should increase.  Honestly I feel ridiculous with my plan right now.  It's really overwhelming and I'm worried I'm gonna get burned out.

Last year for my first sprint, I used the 2x Balanced plan on BT, meaning HALF of the workouts I'm doing now, not to mention that they were shorter.  Pool 2, MAYBE 3x per week.

No worries. 

Running is not the problem, there are some sidewalks, it really is the bike.  Too many corners, stop signs, red lights and cars to get a rythmn.  I can't wait to get my trainer. 

Anyone else compete in duathalons this week?  I did two.....

Wednesday I biked and cut the grass. Friday I ran and tilled the veggie garden. 

Come one you know you smiled and really as it gets warmer aren't we all going to be doing this more.   Have a great weekend, I am working both days!

Good one Court  - hope work goes ok this weekend. Hope all is well.

Pedals - Bargain..... http://www.amazon.com/gp/product/B000P9TOHQ

For shoes, I would try them on in  local store, make a note of size/ model etc and then find them cheaper online. Zappos.com has triathlon stuff now and they do free shipping both ways, and there is always ebay

Keith - congrats on the new bike!

Going out for 45 miles tomorrow. Should be interesting, it's meant to be pretty windy, and I am going with my 'dangerous' partner in crime.

>>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.

Tim, thanks for helping. Honestly, I have no idea how much carlories I took in and how much I drank that day. I just know that I cramped up 0.25 miles after I started the run. Perhaps it's time to start tracking this stuff, which brings up a good point. There's plenty of information about training. But I haven't read much about nutrition and diet. How much of this should I, and other beginners, focus on?



>>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.

Dave, thanks for the link to pricepoint. I appreciate the sharing of good resources.  Yes, this was the first time doing bricks.  Going from swim to the bike wasn't bad.  But bike to the run wasn't good.  I'm only in my second week of training, so I wanted to gauge where I am relative to the actual race.  Granted this was all done at the gym, but it still gave me good ideas on how far I am from race-condition.  Good luck with your race.  Take it easy with your injury.  (had to say it even though you're probably not going to)



>>Decided to do a brick today...Same bike course...Last year it took me 50+ minutes...this year it too me 39...still using my 75$ Walmart mountain bike...Then I went right into my 10k run...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!

Keith, that's pretty awesome! You're my inspiration. (BTW, congrat on the new ride. Definitely want to see pictures.)



>>14 more days to my Sprint. Someone please tell me how to get rid of these butterflies.

Jen, I have no idea about the butterflies. Perhaps the second you step into the water, they would disappear. But please share with us your journey. It'd help me prep for my race in a month.



>>No running expert but when we do it with the run club, it's the pace that matters. The HR is too slow to respond. So the other night we were doing 2 X 800s at 8:40 pace which was 4:10 (I think), then 2 X 400s at 2:05 or faster, 2 X 200s at sub-1 min.

Scott, sometimes I have no idea what you're talking about. But it's not you. I just need to get myself immersed in the lingo. (no need to explain. I know what they all mean. But it took me a while to process...)



>>Last year for my first sprint, I used the 2x Balanced plan on BT, meaning HALF of the workouts I'm doing now, not to mention that they were shorter. Pool 2, MAYBE 3x per week.

Mary, that's the program I'm on now, but for 6-weeks, and it's still kicking my . However, with all the stories in this group, there is light in the distance.

Now, off to run a couple miles in the dark.

Good Morning Team.

Good Luck to Coach and have a great day everyone.

KC

Due to weather and minor surgery on my daughter I was forced to run then get straight into the pool last night.  I had a great run - almost 8 miles in 1 hour.  The swim was severly cut short.  I had no strength and my form was so bad that I knew I was doing more bad than good.  I can go out and fake a run when tired, but no way for me to do that in the pool.

As for biking - I found out on Thursday that there is little difference between making the wrong turn and not making the right turn.  Either way you are not where you want to be.  Unfortunately, I found myself on a busy road with lights instead of the near empty county roads I was supposed to be on.

More bad weather this weekend will make my long bike ride interesting.  Hope everyone has a good weekend of training/racing/honeydew lists. 

I figured you were doing an indoor - please tell me you aren't swimming outside-haha?  Good luck.

It really all depends on what you are trying to accomlplish but a basic understanding of what you are putting in your body and how it is affecting your energy, training abillity and racing will definitely help.  Last year I found myself getting extremely worn out towards the end of the week and after really gettinginto the nutrition aspect realized I was severly under fueling myself.  Since then it has been much better.

I would suggest using the nutrition tool here or something like Dailyplate.com to track your intake for a few weeks just to get an idea of what you are actually eating.  Its amazing what you will find that you eat without even realizing it.  There are plenty of people in this group who also take nutrition very serious so if you have any questions you will have plenty of answers

Good luck Dave.

I'll try to be clearer on the postings. 

Deb, I'm doing the computrainer today and probably outside tomorrow when the rain stops. T storms and 30 mph today.  I'll run in it but not ride. 

Today I do a hard bike of 90 minutes that will include 2 sets 20 mins each at 100% of my functional threshold power.

2 X 20 mins @ 100%.

I use a watt meter, which is a precise measure of my work output in watts.  Through testing, we learn exactly where the body switches from aerobic to anaerobic, where the body's production of lactic acid outstrips its ability to eliminate it.  That is termed Functional Threshold Power (FTP) or lactate Threshold (LT).  Lactic acid begins to build in the muscle and we tire.  By doing hard long intervals on the bike we can raise the the FTP so we can go harder longer.

After that I do a brick of 90 mins run at half IronMan pace.   A brick is a back to back workout of swim & bike or bike & run with only a short transition in between.

I forget who said they were dying within a quarter mile of starting the run.  Bricks from the bike to the run help that.  Often after riding the bike, just go for a short run.  The body gets more efficient at switching from the muscles that you used on the bike to the ones you need for the run. That first mile is a tough one if you don't practice.  You can also set up a transition area in your garage and practice coming home, put up the bike, pout on the shoes, grab your garmin or whatever and go.

Nutrition isn't so important on sprint distance as long as you fuel the night before and that morning right.  Drink and eat enough to top off the glycogen in your muscles.  But longer distances becomes more imperative to get the right calories on the bike. 250 to 300 an hour is all your body can absorb even though you are burning 700 to 1000.  Take in more than the 300 and you might get a bad tummy.  Take in less and you might bonk. The Hammer Nutrition site and this one at BT have good articles on what to do.  Test before the race.  Do you like hard food?  Liquid?  A mix? Then plan to drink 16 to 20 oz of water or a sports drink every hour and get in the remainder by GU gels or other means.  I like Hammer Perpetuem, Carbo Pro and GU chocolate rage mixed in a small water bottle.  Also on long races I sweat badly so I use salt products to add electrolytes.  

I think triathlon is really several disciplines.  Swim, bike, run, nutrition, injury prevention and mental toughness are the main ones.

No expert.  Just my thoughts.

Ice.