James G Group - CLOSED (Page 10)

OK team - Let me say how super impressed proud I am of you all. If you have probably only learnt one thing from me, I can see it in your logs "consistency" it is the most important aspect about training the constant day in day out execution will be the thing that pushes you in front of your competition and makes you improve.

 I think we have come to a decision point now in our group. A new round of Mentor groups is starting up in April as you can porbably see in the Mentor section of the BT website, we have now been consigned to the archived mentor groups 8-)

So do we want to continue with this group or would you like to appply to new April mentor groups? I am happy to continue as your mentor but as you have seen my input is getting less and less as IM training progresses.

Either way I will continue to include you in my friends list and continue to inspire you.

Let me know what the preference is? 

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=115746&posts=34#M1416189

Check this out VERY good debate on intenisty in training. Molly this should be good to read for you regarding your question on how to get fast on the bike.

I posted something in here which I am probably going to get slated for but whatever 8-) 

OK Molly asked me to write some advice for her on her upcomming first tri this weekend. Thought it woudl be good to share with all. Guy's your training si all going so well..Awesome job...

I am assuming you are following a taper schedule as per your BT program but anyway some key thoughts. Any work outs you do should be minimal distance with some race pace intervals the purpose is to get the snap back in your legs and get your head right for racing. DON’T Under any circumstance run longer than 3 miles this week in any session.

I really like to add a short fast swim session something like this 8 - 10 x 50yd pool lengths at race pace with 30” recovery between each one. Make sure you easy warm-up and down before and after do this session, if you are going to do it no later than Wednesday. I don’t know why but this session makes me feel really fast before the race.

Friday Rest day always and I would probably take another rest day Monday or Tuesday. On Saturday preferably on the course OWS 10-15 mins just take it easy with a few 25 yd pick ups to race pace. Bike ride 20 minutes spinning with some pickups. Run 10-15 mins easy with 5-6 x 30” pick-ups to 90% of race pace. Aim of this session is to make you feel fast prior to race day.

Eating – Most important meal is the Friday night meal, eat a big meal lots of carbs and some protein my wife usually makes me a chicken pasta dish, go a little light on the roughage. Saturday try not to eat after 6pm and concentrate on small meals I will normally do something like a baked potato with a slice of chicken or Fish. You want to stop your bowels from wanting to go as you are about to start your race on Sunday. NO alcohol race week and limit your caffeine intake. Concentrate on hydration during the week.

I will repeat again don’t; worry about time pacing’s etc concentrate on what you can control i.e. your pacing and nutrition etc. It is your first triathlon last thing you want is the added pressure of trying to hit time goals etc.

Swim – your race is quiet short approx 600yds and you are a strong swimmer my advice would be to start in the second row (Not sure how big the waves are) and try and latch on to some feet early don’t go anaerobic particularly in the first 200yds you will spend the rest of the race trying to recover from this, a good tip is if you swim form starts to deteriorate then you are swimming too fast.

Bike - work into this spin easier to start with and build into it, I would recommend one water bottle only with maybe Gatorade in unless it is really hot then carry an extra water bottle. Don’t get too caught up in the nutrition a GU before your swim and a bottle of Gatorade on the bike course should be enough to get you through the tri. You only have 12 miles to bike so really try and pick up the last 3-4miles.

Run - I noticed in the race link the run is longer than a usual sprint 3.8m this is good for you as running is your strong leg. Key for the first .5 of a mile is quick short fast leg turn over try and get those legs loose. Hopefully you haven’t ridden the bike to hard and you can start building the speed try and negative split. Hammer the last 1.5miles you should now be passing all the people that rode the bike too hard, given your run leg is the strongest leg if people are passing you then you rode the bike to hard 8-)

Finally – Enjoy crossing the line and doing well in your first race, you are a strong athlete and will do well. Don’t get caught up in what other people are doing…either you will see them later on the course when they blow up or they are a stronger athlete than you. I look forward to reading your race report and good luck.

PS: Please go and re-read the piece I wrote for Mitch on tips in transition etc…