BamaDC's Mentor Group v4.0 - Closed (Page 3)

Rules for fixing flats:   With a group don't fix a flat with a patched tube.  If it also blows your bikemates are gonna be ticked.  And never, ever, under any circumstances try to patch a tube on the road with people waiting.

By yourself knock yourself out with whatever you want to do.  Other than that you're good! ;-)

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On my end I was sick this weekend, so no Cheaha (bummer).  Today was a swim day. 2000yds, so pretty short. Last 1000 was 2 sets of 5x100 leaving on 1:30. That means to get a breath or two I was finishing each 100 in 1:18 or so, gasping, and going again. Those sets suuuuuuccck. I really wanted the fast suit today so I could drop the 7sec/100 that the drag suit costs me. Then I could have gotten 2 gasps before going again.

Sounds like your speaking from experience.  Either way, I'll take your word for it!  Thanks for the tips.

double post

The short answer: It's a nonprofit fundraising group that participates in endurance events to help raise money to be used for wounded soldiers re-entering the civilian workforce after deployments and military retirements.

I encourage you to check out my sig line for more and their website: www.teamrwb.com

They purchased several slots to many big races this year and as part of the deal, if you raise enough money your entry is covered. Plus, we're raising money for what I strongly believe is a great cause.

We WERE nice to you.

Knock it out!!

Swim done this morning.

On another note, avg 17.7mph and 172 watts on the group ride last night, which included a hill at the end (didn't really want to do this, but followed another group up).  That's 0.7 better than last years mph average of around 17.  Still lots of work to do, but very happy with this.  Maybe I can get it up to 18.5 or 19 by the end of summer with some bike focused work.

Also, on one 30 minute Interval set from my power meter, I averaged 192 watts.  I didn't set out to do an FTP test, but do I need to adjust my CP based on a ride?  I pulled the best 20 min interval, and it was 203 watts.

mashmead - 2011-04-12 9:02 PM

titeloops - 2011-04-12 6:33 PM Hello to all the new folks. Gonna be nice to have some fresh meat in the group. I've been around since v1.0. Here's my bio: I'm married with 3 kids all under 6. I'm 35 and devilishly handsome! 2010 was my 1st real year of racing tri. I went from my 1st sprint in march, to oly in August, HIM Augusta in Sept, to B2B full in Nov. I went 5:28 in my half, and 13:26 at B2B. This year the plan is to focus on the half iron distance, I did well in a sprint last month, and I'm racing New Orleans 70.3 next Sunday. We have a great group here with friendly folks who also offer great advice. They saw me thru a year of IM training, and when my wife was tired of hearing about my brutal brick workout, or high elbow catch, these guys would always listen. Be warned however, they are Alabama boys who seem to drink the Crimson Tide cool aid. Looking forward to chatting with you all. Also, I usually post from my iPad, which for some reason screws up the spacing in all my posts and makes it appear as if I have no space bar or return key!

So I can't get any Big 12 love here?

edit to add: dude, you did some serious work in 2010.  nice job.

Which School?  I have family that are Sooner alums.  So I have to tolerate them.

I do almost all my own maintenance, the only tool I don't have is a truing stand.  I've also built up three bikes.

Nice Riding!

I've got a 2500 yard swim and hopefully at 5-6 mile run tonight.

I didn't get to do my 5 x 5minutes @ .95 last night.  Instead I did 4x7 at .90  FTP.  My quads were sore and it amazing the difference of 13 watts.

Rode the trainer this AM.  5x3 min intervals twice.  Didn't come close to the HR zones the plan called for during the first set of intervals.  Did a lot better the 2nd time.  Cut the cooldown short when the dog threw up on the new carpet.  Gotta love that.

Haven't seen it.  We picked up the Triathlete's Training Bible but haven't looked at it much since we got it.  Started reading it, then used it for reference and now it's...somewhere.  Would probably do me good to pick it up again.   

How would you guys recommend practicing fixing a flat?  Take a wheel off, deflate the tube, swap tubes and repeat until comfortable? 

That's basically it.  Practice before you have the flat on the road.

Of course, I've changed about 2-3 tires, so I'm definitely no expert and need to do the above myself, because I'm not comfortable either.

This one?  I have a copy.  It's OK.  I read it after reading Coggan's book on bike training with power and felt like Coggan went into more depth (albeit bike specific).  When reading Coggan I kept thinking you could apply the concepts to running and swimming but wasn't sure how.  Skiba's book does a good job of explaining how pace for swimming and running is analogous to using power on the bike and how to train that way.  The book is rather short and (in my opinion) expensive for what it is.  I can loan you my copy if you want to take a look before buying since the only way to get a copy is via his website.

Today's beatings:

1500TT - 23:29
5x100@1:45 (1:31,29,33,29,28)
5x100@1:40 (1:29,28,28,31,31)

TT Times (100yrd):
1:28,35,32,35,33,32,33,34,34,33,33,33,34,34,29
Fast: 1:28 lap 1
Slow: 1:35 lap 2/4
pace drop: :07sec

I really think I could've pushed the TT a bit faster. I started daydreaming, which definitely means I wasn't focusing, halfway through the swim which shows. Oh well. I'm inside of 6wks...

Honestly, when it comes to football there really isn't any other conference. 

Heh - in a pool how do you not daydream?  As much as I like swimming long sets like that are watching paint dry.

Good workout, BTW.  I have 4000 on tap tonight.