Dominion's Sprint/Oly Focus Group - OPEN (Page 11)

Originally posted by marriedthepoolguy In response to the folks that run faster after a bike ride: I have also experienced this, and a local tri coach here explained that it's because your "slow twitch" muscles are already primed and ready to go from being on the bike. Which is good because slow twitch muscles are key in endurance activities. And there's your fun factoid for July 4th. . Enjoy!

Originally posted by Dominion

While this may be true, I think much of it is perception.  You are spinning your legs at 80 to 90 rpm for an hour or more, and then when you run your legs are turning over at a much slower rate.  Even though you may be running a faster pace than normal the legs feel like they are turning over slowly relative to what you have become accustomed to on the bike.

Originally posted by rjchilds8


I think you're right about it being perception. I certainly am not claiming that I run faster. In fact, I know I'm running slower than my straight 5K time. But my perception during the run is that I'm shuffling my feet and barely making a 12:00 mile. However, when I get done and look at my watch, I'm surprised to see it was much more like a 9:40 pace!

Originally posted by burner2

Race Report: Righteous Richland Sprint Tri
July 5, 2014

I drove down to the race venue the day before to check it out. Bad idea! Silly me, I’d totally forgotten it was Independence Day, and as all waterfront parks on Independence Day, it was so totally packed, I couldn’t even get close. I saw the masses of people and vehicles and did a quick U-turn before I got trapped in the crush and headed back to where I was staying for the night, an hour and a half north.

I only got about two hours of sleep because of all the partying, fireworks, and sirens. Fortunately, sleep deprivation is a pretty normal state for me, so I’m always prepared with plenty of caffeine, and, if that isn’t enough, a taser.

The park was a mess! I couldn’t believe the amount of garbage! I was appalled by the amount of trash left behind from the previous day. I think it delayed the start of the race as park workers and volunteers worked hard to clean up as much as they could. Finally, we all walked up to the swim starting point a half mile upstream, and they started us all off together—men, women, teams, and kids. I held back about 15 seconds to let the faster people get a head start, and then I started swimming. As before, I struggled to get the rhythm of my breathing down and swam for the first few minutes with my head above water. I finally got it, and then settled into a good rhythm and started passing people. I made good time to end buoy and made it out of the water without face planting myself. Total swim time 11:45, which is excellent!

I remembered what I did wrong last race and didn’t make the same mistakes in the transition. Made it to my bike, out of my swim gear, and on with my socks and shoes. I thought I made really good time and was surprised to find out later how long this transition actually took (3:53). I would have thought it was about a minute and a half less. I am not sure why it took so long or what I could do differently next time.

The bike ride started on the street for about 2 1/2 miles until we got to the off-road part. I did really well on the street portion, averaging probably 18 mph, and I passed a bunch of people. Once I got to the off-road area, I was still able to maintain a pretty good speed, probably about 9 mph. The seven miles of trail was very narrow and rocky with lots of low-hanging branches, brush hanging over the trail, roots, ruts, soft sandy spots, and lots and lots and lots of immediate hairpin turns. I got smacked in the head by one branch and my body took a pounding as my knees and hips absorbed the jolts, and it started wearing me out. I did really well until about 2/3 down the trail, and then I started tiring. I had problems keeping my bike on the trail, which caused me to slow down, and two people passed me. I then came to a small, but pretty steep ravine, with a drop-off on one side, and I decided not to chance it. I was there to have fun, not to get hurt, so I got off my bike, let everyone pass me, and walked it. Total time 1:02:51, for an average speed of 11.5 mph, which I think is pretty good, all things considered.

I made it back to the transition area OK and off and running. My second transition was 1:30, which I’m pretty happy with. I had to move someone’s gear out of the way to rack my bike, but that didn’t add more than a few seconds, and I took a few seconds to hydrate with some PowerAde.

I started out running great. The first mile was great. I’d been doing bricks a lot and really working on my running, and it was paying off. I ran a pretty good pace most of the first mile, and nobody passed me. But then I just fizzled out. I reached the half way point, and couldn’t run anymore. A couple people passed me, and I knew at that point I was in last place. I couldn’t even walk fast. My hips hurt from the pounding I took on the mountain bike, as well as the pounding from running on the paved path, and my poor Alaskan body was baking in the hot desert sun. I walked most of the rest of the way and managed to summon up enough energy to start jogging once I entered the park again and across the finish line. Total run time: 56:44, which is pretty bad. I’d hoped to run it in 40 minutes.

So, I did finish DFL. But even though I was DFL, I did finish, and there were a handful of people who didn't. And, I am very, very happy with my final time: 2:16:43. Since it was an off-road race, I’d hoped I would finish in under 2 1/2 hours, but feared it would be closer to 3, which is what it felt like! I’d like to compete in this race again next year, and I know what I can do differently to improve my time. First, I think strength training over the winter will help me control my bike better when the terrain wants to send me one way, and I want to go another. Second, I need a LOT more off-road practice so my body can get used to the pounding and jarring. And I need to incorporate bricks into this. Third, I found out after the event that the race organizers had practice swims and bike rides the month leading up to the event. Even though it’s a long drive, I think it would be worth it to attend at least one of these practice sessions next year. I bet somebody would even be willing to let me couch surf so I don’t have to make the 500-mile round trip the same day. I might even be able to find someone to couch surf with so I don't have to stay so far away the night before the race next year, too. (I don't like hotels!) And fourth, I need to be more aware during my transitions so I can figure out where I can cut time. I have no clue what I could have done differently, except run faster.

It was a good race. I learned a lot and had fun, and I’m very happy with my results! Woohoo! On to the Race the River in Coeur d’Alene in three weeks!

Originally posted by nrpoulin
Congrats on your race. Sounds like a tough bike. Is that all single track stuff or wider so people can pass ect.?

Originally posted by burner2 Race Report: Righteous Richland Sprint Tri July 5, 2014 I drove down to the race venue the day before to check it out. Bad idea! Silly me, I’d totally forgotten it was Independence Day, and as all waterfront parks on Independence Day, it was so totally packed, I couldn’t even get close. I saw the masses of people and vehicles and did a quick U-turn before I got trapped in the crush and headed back to where I was staying for the night, an hour and a half north. I only got about two hours of sleep because of all the partying, fireworks, and sirens. Fortunately, sleep deprivation is a pretty normal state for me, so I’m always prepared with plenty of caffeine, and, if that isn’t enough, a taser. The park was a mess! I couldn’t believe the amount of garbage! I was appalled by the amount of trash left behind from the previous day. I think it delayed the start of the race as park workers and volunteers worked hard to clean up as much as they could. Finally, we all walked up to the swim starting point a half mile upstream, and they started us all off together—men, women, teams, and kids. I held back about 15 seconds to let the faster people get a head start, and then I started swimming. As before, I struggled to get the rhythm of my breathing down and swam for the first few minutes with my head above water. I finally got it, and then settled into a good rhythm and started passing people. I made good time to end buoy and made it out of the water without face planting myself. Total swim time 11:45, which is excellent! I remembered what I did wrong last race and didn’t make the same mistakes in the transition. Made it to my bike, out of my swim gear, and on with my socks and shoes. I thought I made really good time and was surprised to find out later how long this transition actually took (3:53). I would have thought it was about a minute and a half less. I am not sure why it took so long or what I could do differently next time. The bike ride started on the street for about 2 1/2 miles until we got to the off-road part. I did really well on the street portion, averaging probably 18 mph, and I passed a bunch of people. Once I got to the off-road area, I was still able to maintain a pretty good speed, probably about 9 mph. The seven miles of trail was very narrow and rocky with lots of low-hanging branches, brush hanging over the trail, roots, ruts, soft sandy spots, and lots and lots and lots of immediate hairpin turns. I got smacked in the head by one branch and my body took a pounding as my knees and hips absorbed the jolts, and it started wearing me out. I did really well until about 2/3 down the trail, and then I started tiring. I had problems keeping my bike on the trail, which caused me to slow down, and two people passed me. I then came to a small, but pretty steep ravine, with a drop-off on one side, and I decided not to chance it. I was there to have fun, not to get hurt, so I got off my bike, let everyone pass me, and walked it. Total time 1:02:51, for an average speed of 11.5 mph, which I think is pretty good, all things considered. I made it back to the transition area OK and off and running. My second transition was 1:30, which I’m pretty happy with. I had to move someone’s gear out of the way to rack my bike, but that didn’t add more than a few seconds, and I took a few seconds to hydrate with some PowerAde. I started out running great. The first mile was great. I’d been doing bricks a lot and really working on my running, and it was paying off. I ran a pretty good pace most of the first mile, and nobody passed me. But then I just fizzled out. I reached the half way point, and couldn’t run anymore. A couple people passed me, and I knew at that point I was in last place. I couldn’t even walk fast. My hips hurt from the pounding I took on the mountain bike, as well as the pounding from running on the paved path, and my poor Alaskan body was baking in the hot desert sun. I walked most of the rest of the way and managed to summon up enough energy to start jogging once I entered the park again and across the finish line. Total run time: 56:44, which is pretty bad. I’d hoped to run it in 40 minutes. So, I did finish DFL. But even though I was DFL, I did finish, and there were a handful of people who didn't. And, I am very, very happy with my final time: 2:16:43. Since it was an off-road race, I’d hoped I would finish in under 2 1/2 hours, but feared it would be closer to 3, which is what it felt like! I’d like to compete in this race again next year, and I know what I can do differently to improve my time. First, I think strength training over the winter will help me control my bike better when the terrain wants to send me one way, and I want to go another. Second, I need a LOT more off-road practice so my body can get used to the pounding and jarring. And I need to incorporate bricks into this. Third, I found out after the event that the race organizers had practice swims and bike rides the month leading up to the event. Even though it’s a long drive, I think it would be worth it to attend at least one of these practice sessions next year. I bet somebody would even be willing to let me couch surf so I don’t have to make the 500-mile round trip the same day. I might even be able to find someone to couch surf with so I don't have to stay so far away the night before the race next year, too. (I don't like hotels!) And fourth, I need to be more aware during my transitions so I can figure out where I can cut time. I have no clue what I could have done differently, except run faster. It was a good race. I learned a lot and had fun, and I’m very happy with my results! Woohoo! On to the Race the River in Coeur d’Alene in three weeks!

Originally posted by BF JEFF

Hi - Quick question. I averaged 17.4 mph on the ride downhill this morning. I did a pretty solid effort in my opinion. I was pumping every time I felt any resistance in the wheel. If I was going too fast to feel resistance, I tried to tuck down (still had big backpack on).

So- I know I have a ton of training to get better at the bike, but wondering if maybe I need a bigger pedal gear? I wont invest until next season, but wondering if this is something I should consider.

ok- just thought of another way to improve. There were about 4 uphill sections. I need to get stronger there.

Originally posted by Sunny-D I signed up for my first race. It will be the HITS Sprint at Lake Havasu on 9 Nov. I also found a triathlon team out here in the middle of the desert, today was my first work out with the team. The coach really helped me out with my swimming, I think over the next few months all apprehension about open water swims will be done with. I thought I could swim before today, but I now know I was doing it wrong in a lot of areas. I am putting in some good work out here in the desert. Sunny-D

Originally posted by BF JEFF Hi - Quick question. I averaged 17.4 mph on the ride downhill this morning. I did a pretty solid effort in my opinion. I was pumping every time I felt any resistance in the wheel. If I was going too fast to feel resistance, I tried to tuck down (still had big backpack on). So- I know I have a ton of training to get better at the bike, but wondering if maybe I need a bigger pedal gear? I wont invest until next season, but wondering if this is something I should consider. ok- just thought of another way to improve. There were about 4 uphill sections. I need to get stronger there.

Originally posted by MMW37 I was wondering about getting a new cassette too - I find myself often trying to keep shifting into higher gears on downhills, but I've run out. I reserved a intro to cycling book from the library. Hoping it will provide more insight when it comes in. In other news, I got invited to Age Group Nationals because I won that super sprint in June. I looked at the times from last year. I think I'd be MOP at least in the sprint, but might be DFL in Olympic. I'm leaning no, but my brother lives in Milwaukee and it's only a 5 hour drive...

Originally posted by BF JEFF 29 - good idea on the cycling book. I'll have to read. Probably reading about swimming would be good too. Ive just been watching videos and reading a couple magazine articles. MMW - congrats on the invite. Id probably go just so that I could say that "I competed at nationals" - Stomach feeling off today. I'll still get on the TM for a couple easy miles tonight. SPRINT tomorrow! QUESTION: SPRINT is on 7/9. OLY is on 7/20. What should I be doing? 10 days of rest / recovery / taper? My normal weeks are 30-35 miles run, 4 hrs bike, 1 swim.

Originally posted by Dominion