Evondo's Group - FULL (Page 91)
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My strategy to beat Wroble I reviewed Wroble’s times in his other 5 races and determined he was weak in the transitions. With him doing the Mary last year I know he would have me on the run. My weakness is the run and my strength is the bike. My game plan was this.
We ended up having our bikes on the same rack right next to each other with his on one side and mine on the other. This ended up hurting me. Swim - The swim part went well. My first step in the water and I cut my foot. My swim plan was to line up on the outside left and toward the front. Well Wroble was right there to start with me. I was going to go out hard for 30 strokes then cruise and draft and then hit it hard the last 100. Well at about half way I finally caught a good draft of who I thought was Wroble. I realized a little late that my draft had died and I lost some ground. I was 30 ft behind the main group. I hit the last 100 hard and saw Wroble getting out of the water. I get stuck behind people at the steps and then the guy in front of me sort of falls back and I push his up and then get out. My goal was to swim 2:00/100 and came in at 2:07. Nice bit I find out after the race is Wroble past competitive swimming experience. T1 – I jog up to my bike and see Wroble sitting down getting his stuff on. I dropped my goggles, cap and ear plugs. I of course drop my ear plug into my running shoes. I take the 10 seconds and fish them out and then head out. Leaving Wroble sitting there. Goal was 0:50 and did :53. I was 5th in my ag and would have been top 2-3 if I didn’t have to get my ear plugs out of my shoes. The one thing with us being so close he saw I was in and out fast so that speed him up. Bike – I head out and got my shoes on and going well. Wroble passes me with in the first mile. I was doing 18 and he cruised past me. Hmm this wasn’t in my plan. I bet that he couldn’t hold that pace, and I was right. I knew I would be picking it up so I did and passed him at mile 2.5. My goal then was to put some time between us and get out of his sight with out killing myself. My goal was 36:00 and I did 36:41. T2 – I jump off the bike run in put shoes on and grab my belt and am off. It was good it was fast. I was 3rd in my AG. Now Wroble knows I am out running and he has ground to make up. This makes him get in and out faster that he ever has. Run – I totally fall apart on the run. I was going to run out at an easy 10 m/mi pace and see how much I could push it from there. About 2 minutes in I get side cramps that grind me to running 10:45 m/miles. I do my slow runs at 11 m/mi. I really don’t know what was wrong but I just couldn’t go any faster. I wasn’t pushing it, breathing too hard nor were my legs toast. I got caught with about ½ mi to go. Wroble got about 30 yards in front of me. I tried to make a last ditch sprint to the finish effort with .35 to go and it wasn’t happening. My goal was 28-30 – I came in at 32:55. Wroble ran 9:46 m/mi. I lost by 41 seconds. As you can see my run is where I totally lost it and didn’t even come close to my goals. I had the perfect plan to beat him and was executing it to a T. I am just a huge ego loss as to what happen. I am way to competitive and this one hurt. I could have pushed it if I was just winded or tired or legs were hurting but I jsut couldn get though those side cramps. Edited by Newtons1st 2009-07-06 10:49 AM |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Wow great race man. You were spot on your goal times and the run will come as you keep on gaining fitness. Keep up the training and he won't stand a chance at the next one! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Here is the other report. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() x2!!! You trained hard and had a really great race Todd!!! When's the next race??? evondo - 2009-07-06 10:54 AM Wow great race man. You were spot on your goal times and the run will come as you keep on gaining fitness. Keep up the training and he won't stand a chance at the next one! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Oct 11th Oly Distance - 1500m/24mi/10k 12 weeks of training to go. KelliD - 2009-07-06 11:59 AM x2!!! You trained hard and had a really great race Todd!!! When's the next race??? evondo - 2009-07-06 10:54 AM Wow great race man. You were spot on your goal times and the run will come as you keep on gaining fitness. Keep up the training and he won't stand a chance at the next one! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Oh and something to make you cringe. The race was at a Hotel so the Transistion area was in the parking lot. People were using the parking garage and what not. Anyways I heard of 3 total but saw 1 where someone had thier bike on top of the car and tried to go into the parking garage where there was not anough clearance. Bike hits concrete wall and the frontire mount is pulled off the car and bike is hanging off the side still attached by the back tire. I couldnt tell what bike it was but it has 404s on the back. What a crappy way to start the day. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Great race report! I never come that close to all my goal times when I race. ![]() |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Happy Birthday Besty!!! |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Hahaha.....I'm cringing and laughing at the same time!! That totally sucks! Newtons1st - 2009-07-06 1:25 PM Oh and something to make you cringe. The race was at a Hotel so the Transistion area was in the parking lot. People were using the parking garage and what not. Anyways I heard of 3 total but saw 1 where someone had thier bike on top of the car and tried to go into the parking garage where there was not anough clearance. Bike hits concrete wall and the frontire mount is pulled off the car and bike is hanging off the side still attached by the back tire. I couldnt tell what bike it was but it has 404s on the back. What a crappy way to start the day. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I know and of course this was right infront of where everyone was getting timing chips. Loads of "Hey!! Stop!! Hey!!!!!" Crash, then everyone gives out the groans. KelliD - 2009-07-06 1:15 PM Hahaha.....I'm cringing and laughing at the same time!! That totally sucks! Newtons1st - 2009-07-06 1:25 PM Oh and something to make you cringe. The race was at a Hotel so the Transistion area was in the parking lot. People were using the parking garage and what not. Anyways I heard of 3 total but saw 1 where someone had thier bike on top of the car and tried to go into the parking garage where there was not anough clearance. Bike hits concrete wall and the frontire mount is pulled off the car and bike is hanging off the side still attached by the back tire. I couldnt tell what bike it was but it has 404s on the back. What a crappy way to start the day. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() I'm doing this little experiment where I deprive myself of coffee (actually all caffeinated beverages, but coffee is really the only one I hold near and dear) the week leading up to a race, and reintroduce it on race in hopes of a performance boost. Today is day 2 with NO caffeine and I'm realizing with a long, long week this is going to be...and I think my co-workers may be realizing it too. {Enter cranky Kelli} |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() umm someone might want to tell them to hide the sharp objects around your desk... KelliD - 2009-07-06 2:48 PM I'm doing this little experiment where I deprive myself of coffee (actually all caffeinated beverages, but coffee is really the only one I hold near and dear) the week leading up to a race, and reintroduce it on race in hopes of a performance boost. Today is day 2 with NO caffeine and I'm realizing with a long, long week this is going to be...and I think my co-workers may be realizing it too. {Enter cranky Kelli} |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Kelli, I would not be able to function. *slurps down 3rd cup of the day* Someone would shank me in the bathroom just to rid themselves of me if I swore of caffine for a week. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Yes, yesterday I was pretty much non-functioning & yawning all day. I'm off to a much better start today! I replaced my morning coffee with a giant Jamba Juice today....so far so good. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() OK so I had all of Sunday and Monday to sulk and wonder why I blew it. Thats just me. I am way competative and hate to lose. I am a sore loser. If I was to go out and run and have a good run and lose I could handle that but it was just the way it happened. Ohh it chaps my arse. So now it is for personal redemption. I have 12 weeks to prepare and make it up to myself. I will be laying out my plans today and setting some more detail in what I will be doing. 12 weeks and I will be ready. |
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![]() | ![]() Todd ~ I can totally relate... I have the hardest time letting go of deficencies in my performance... especially in the run for me. Just know that you performed very well, and with the solid foundation of training you have already laid, you will only improve from there! (In my best cajun impersonation...) "You can dooo it!" That is hard core KD ~ "no caffeine" But if you survive... holy super fast, motor revving race you should have! I'll keep your co-workers in my prayers! ![]() |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Todd....I can also totally relate to how you're feeling!! I have a tendency to do the same thing. One thing I can say for sure, you definitely didn't "blow" your race. Yes, there were a meager 41 seconds between you & your friend crossing the finish. But you had a solid race (which btw followed some pretty impressive & consistent training), you were pretty dead on in setting your time goals and do I even need to remind you of speediness on that bike (just in case, you were avg'ing 19.63 mph speed racer!!!!). You have a great base and 12 weeks to build on it and crush the next race! |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() If this pays off on Sunday, it will all be worth it ![]() Trin2bfast - 2009-07-07 11:41 AM That is hard core KD ~ "no caffeine" But if you survive... holy super fast, motor revving race you should have! I'll keep your co-workers in my prayers! ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I understand the feeling as well... I think part of being a prerequisite of being a triathlete is you have to be your own worse critic. It's the kind of personality that gets you started in the sport and hooked on it. You have been warned... many more tri's are in you future ![]() Like Kelli/Justin said, the good thing about a 'bad' race (which you didn't really have btw) is the the fitness you gained for that race does not go away. It just keeps building up so you can kill that next race even more than you expect. Let us know what you end up laying out for a plan! Newtons1st - 2009-07-07 8:49 AM OK so I had all of Sunday and Monday to sulk and wonder why I blew it. Thats just me. I am way competative and hate to lose. I am a sore loser. If I was to go out and run and have a good run and lose I could handle that but it was just the way it happened. Ohh it chaps my arse. So now it is for personal redemption. I have 12 weeks to prepare and make it up to myself. I will be laying out my plans today and setting some more detail in what I will be doing. 12 weeks and I will be ready. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Betsy is one of those people who 'must have coffee' in the AM. She's been weening herself off it recently without any noticeable side effects by me, not sure what her co-workers have to say about it though ![]() KelliD - 2009-07-07 12:32 PM If this pays off on Sunday, it will all be worth it ![]() Trin2bfast - 2009-07-07 11:41 AM That is hard core KD ~ "no caffeine" But if you survive... holy super fast, motor revving race you should have! I'll keep your co-workers in my prayers! ![]() |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() I'm a "MUST HAVE COFFEE" person....especially if I've done an AM session before work. I think I'd be ok if I slowly weened myself off over time, but I went cold turkey. evondo - 2009-07-07 1:51 PM Betsy is one of those people who 'must have coffee' in the AM. She's been weening herself off it recently without any noticeable side effects by me, not sure what her co-workers have to say about it though ![]() KelliD - 2009-07-07 12:32 PM If this pays off on Sunday, it will all be worth it ![]() Trin2bfast - 2009-07-07 11:41 AM That is hard core KD ~ "no caffeine" But if you survive... holy super fast, motor revving race you should have! I'll keep your co-workers in my prayers! ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() OK here is where I solicit the advice of you smart people. Can you give me suggestions on how to set up a plan. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() For an olympic I recommend a 2 swim, 3 bike, 3 run schedule if you can swing it, if not then do 2/2/2. You'll always have a long day for bike/run for olympic you build upto the max mileage being anywhere from 25-50mi bike and 8-12mi run. I'd recommend 35-40mi bike and 8-9mi run for you. You should be at your max distance 3 weeks out from the race and you start tapering which is 15-20% reduction in your workouts per week. Remember recovery every 4th week with a 15-20% reduction in distance. The other bike/run days should be built up to ~20-25mi bike, 4-6mi run. Get these to the max distance ~7 weeks out from the race. These should be done at threshold pace which is right under where you'd start breathing hard. For swim, work up to ~2500-3000yds 2x/week Hopefully that'll get you started... Newtons1st - 2009-07-07 1:30 PM OK here is where I solicit the advice of you smart people. Can you give me suggestions on how to set up a plan. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() OK I know this is a little bit if self pumping up but I looked at my race to focus on the good stuff. Swim - Hit my goal and felt liked I dogged it a little. Was 9/24 in AG - Good T1 - Was 5th at 53 secs. 1st place guy (4th OA) had a 34 then, a 44, 48, 49, 50. Plus I took 10 sec to get my ear plugs out of my shoes. I should have been 2nd. - Good Bike - Real close to 20 mpg ave by 40 seconds. 8/24 in AG - Good T2 - :47 for 4th in AG 1st place had :37 then a :38 and a :45. Plus I dropped my garmin running out and had to stop and go back and lost 5 sec. Still ok - Good Run - Not Good So 4 out of 5 aint bad. Also that was actually my fisrt full Tri. Edited by Newtons1st 2009-07-07 3:19 PM |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Eric - Perfect just what I was needed and thinking, I plan to do a 2/3/3. With 2 extra OW swims per month that will be in the 26-3200 range. The other will just be my swim group which is 23-2600. |
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