Gary's Mentor Group - Re-OPENED for Training (Page 97)

Gary, what are your thoughts on wearing a tri-top during the swim?  My first race of the season is a sprint with an indoor pool swim and I'm looking to reduce T1 time by wearing the top during the swim.  Does wearing the top add drag? I'm envisioning either a poly top or suit ... is there a particular brand you'd recommend?

I always wear my top on the swim.  You will lose a lot more time by not wearing it and trying to put it on in T1.  That said you need to make sure that you have a properly fitting top.  I had one that I gave away because it was too loose on me.  As soon as I hit the water it became a bit of a drag.  Even still I am guessing I lost maybe 2 seconds per 100 meters.  On a sprint that could be 16 seconds.  Trying to put a tight shirt (or semi tight shirt) on a wet body is going to take more than that.

My two cents on running.  As a background for the newer folks, I was a runner often and on and got serious about running.  My 5k times were dropping and had my sites set on a half.  Started ramping up my mileage when I ended up injurying my in a non-running related incident.  PT then eventually surgery and Dr saying cut back or off running, if I do run no marathons or even half's.

Its taken a few years but my running is much better.  I run three days a week with an occasional extra 1-2 mile run.  I do a short, medium and long run each week with relative lengths determined by what distance I am training for.  I don't use HR but try to listen to what my body is telling me and simple tests such as "at this pace could I hold a conversation?" for easy runs versus "at this pace could all I do was blurt out single words" for instense runs.  I usually never fall into the "Maximum effort and conversation isn't even a consideration"

Last parting comments, I think way too many beginner runners (including myself) concentrate on speed work for their first year or two of running.  That first year really needs to be about building your base and getting your body used to running.  But I do believe that varying your pace, having some of your runs be at a pace that you can give short but not single word answer to questions is important as long as that is not where you are concentrating your training.

BTW, its called Rate of Perceived Exertion (RPE) which uses a scale of 1-10.  Its not a fool proof method and takes time to learn how to use it.

Okay, off my soap box and about to hop on the bike with the trainer.  Its in the low 40's out there and I am taking the easy route this morning.

Later

Sorry, missed the 2nd half here. Fit and comfort is key here.  For racing, I wear my tri clubs race top but I also have a Zoot tri top that I have used.  Note that you want it to be a tight/snug fit, last thing you want is when you hit the water it balloons out.  But since you will also be running in it you have to be comfortable.  Sorry, not a lot of help here.  May be others can recommend a brand?

Inquiring minds want to know, how did it go?  Beautiful day for a run in BTR!

As a reminder to the group, you are all required (in a good sort of way) to do race reports.  Race reports are a great way for others to learn and also a good learning tool for you.  Many times I have gone to past RR's for the same race I am about to do. 

Mike, great advice that I generally follow but I need to follow closer.

Beautiful weather here over the weekend as compared to rain and 40's temps most of last week.  I decided to do some wrenching on Ruby (my Cannondale System-Six) on Saturday wherein I changed out the crank back to a compact instead of standard gearing and the shifters, brakes, etc.  Long story short, I bought another frame off CL and the gent just started throwing in Dura-Ace components ... brake calipers, front-rear derailleurs, carbon stem, Look Keo pedals, 2 wheel sets, etc.  So I just swapped out the stuff on Ruby over to the DA components.  Once assembled, I took the bike to the LBS to have these adjust the derailleurs and shifters.  I have spent hours trying to adjust these before, with no luck whatsoever.  To me, this is an area where it is so technical my time is better spent taking the bike to someone who knows.

While I was in the LBS, I spied a trainer ... I've been looking at these for a while and I finally broke down and got one.  Not the typical stationary one, but the rollers.  It was a closeout model and marked down low, so I could not resist.  I've already been warned about how twitchy these are and plan to set the thing up in the hallway or a doorway because I am definitely crash prone

Like this : https://www.youtube.com/watch?v=zSaPajfc4Zc

Thanks for the great thoughts on this.

I start my run training tomorrow.  I purchased new running shoes this last weekend at a local running store in Houston called Fleet Feet.  The guys in there were great and wanted to make sure that I had a good fit.  Ended up with Asics.

Fleet feet is a chain but a very good one depending upon the owner of each store.  I have bought many shoes from our local FF and the owner helps put on several tris and a few running races in the area.  Which Asics did you get?  I run in the 21x0's(started with the 2140's and currently have the 2170's).

Ya know, I have no clue which model number I have.  It is a stability shoe and there are soooo many numbers on the box .  They are called Gel-NOOSA Tri 8 and the only 4 digit number is 9990.

We got some nice weather here, so I got brave and took the bike off the trainer and clipped in for a quick 7 mile ride.  It went very well and did wonders for my confidence on the road. One of bigger concerns was getting in and out of the clips without shredding my knee and it wopund up being a complete non-issue.  Of course we went into a deep freeze yesterday for the foreseeable future, so its back to the trainer.

Very cool!  Every little bit helps!

  I managed to do my version of a brick indoors yesterday, 11.25 on the bike trainer inn 34 minutes, followe by a 2.5 mile run/fast walk in 34 minutes.  Considering I'm still only 6 weeks out from knee surgery, I'm very happy.  Even better was the fact that I didn't reach for the ibuprofen this morning (the first time since the injury).  Here's hoping they let me back in the pool this week.