Consistency Equals Success - CLOSED (Page 69)

Oh I just did my first pool swim. 1 thing that really helped me was spending my "easy" swim that week going under the lanes. My pool is empty at night so I swam one end to the under and snaked like the event. I flip at walls so it was fortunate to practice getting that angle off the wall correct. Think about using the wall to your advantage. It's not a vacation-

2nd thing I learned-- give them a realistic time. As a fast swimmer I seriously underestimated my time and had to pass a lot of people. I tried to make soft contact with feet and legs to let them know I was there and then just swam right by. I had a few folks move into me as I passed on the left so I just ran them over. I am probably not the nicest swimmer but I played water polo in offseason swim and that aggression carries over.

Looking forward to reading your race report!

8DC stage 3 - 90min

Mitch 10 12:59
Mark H 03 07:21
DaveL 11 13:57
Jim 11 08:38:34
Dan 04 08:53:25
Dennis 07 9:08
Beth 4 05:00
Dave C. 06 05:39
Gabe 10 18:24:11
MarkZ 05 10:30

I suppose this is similar to when on the bike you call out "on your left" and the person being passed looks over their shoulder and drifts left.

Adding 1 hr beach run today.

Mitch 10 12:59
Mark H 03 07:21
DaveL 11 13:57
Jim 11 08:38:34
Dan 04 08:53:25
Dennis 07 9:08
Beth 4 05:00
Dave C. 06 05:39
Gabe 10 18:24:11
MarkZ 06 11:30

30 minutes on the treadmill. Trying to get back in the groove.

Mitch 11 13:30
Mark H 03 07:21
DaveL 11 13:57
Jim 11 08:38:34
Dan 04 08:53:25
Dennis 07 9:08
Beth 4 05:00
Dave C. 06 05:39
Gabe 10 18:24:11
MarkZ 06 11:30

Thanks for the tips! I'm planning to mess around with going under the lanes tomorrow after masters. I don't flip turn but I do generally try to push hard off the wall and take advantage of the free speed. I'm definitely a little concerned about getting my estimated time right. I think somewhere around 6:00 is realistic for 400yds but it's tough to know how adrenaline will factor in, especially since this race is so short that it will be pretty much an all-out effort from start to finish.

I'll definitely post a race report!

Adding a 60' stationary bike sweat fest with a 25' treadmill brick run.


Mitch 11 13:30
Mark H 03 07:21
DaveL 11 13:57
Jim 11 08:38:34
Dan 04 08:53:25
Dennis 011 13:05
Beth 4 05:00
Dave C. 06 05:39
Gabe 10 18:24:11
MarkZ 06 11:30

35:24 on the drainer yesterday. 53:39 runch today

Mitch 11 13:30
Mark H 03 07:21
DaveL 11 13:57
Jim 13 10:07:37
Dan 04 08:53:25
Dennis 011 13:05
Beth 4 05:00
Dave C. 06 05:39
Gabe 10 18:24:11
MarkZ 06 11:30

1 Hour trainer ride this morning, TR "Stevens" 5x6' intervals at 105% FTP.

Mitch 11 13:30
Mark H 03 07:21
DaveL 11 13:57
Jim 13 10:07:37
Dan 04 08:53:25
Dennis 011 13:05
Beth 4 05:00
Dave C. 07 06:39
Gabe 10 18:24:11
MarkZ 06 11:30

Trainer Road was really screwing up on me, Really frustrating. The time wouldnt count down in the intervals then rapidly try to catch up. I had to restart my workout only to have it happen right towards the end. It took me close to 10min to ride the final 5 min of the work out.

TR - 8DC stage 4 - 1:15 but I am counting it as 1:20 due to the restart - likely it was longer but thats okay. Also a 30min swim at lunch.

Mitch 11 13:30
Mark H 03 07:21
DaveL 12 15:47
Jim 13 10:07:37
Dan 04 08:53:25
Dennis 011 13:05
Beth 4 05:00
Dave C. 07 06:39
Gabe 10 18:24:11
MarkZ 06 11:30

Swim yesterday afternoon and drainer this morning. Did a Trainerroad workout this morning while riding on Zwift. Getting the discipline back to adhere to a workout and enjoying the virtual world at the same time. Workout was 4x9' @ 95-105% FTP.



Mitch 12 15:16
Mark H 03 07:21
DaveL 12 15:47
Jim 13 10:07:37
Dan 04 08:53:25
Dennis 011 13:05
Beth 4 05:00
Dave C. 07 06:39
Gabe 10 18:24:11
MarkZ 06 11:30

Masters swim this morning, 1:05 2900 yds.

Mitch 12 15:16
Mark H 03 07:21
DaveL 12 15:47
Jim 13 10:07:37
Dan 04 08:53:25
Dennis 011 13:05
Beth 4 05:00
Dave C. 08 07:44
Gabe 10 18:24:11
MarkZ 06 11:30

46:06 15 mile Bike ride outside! I'm pleased with the first real ride, especially since the first and last half mile I can't go over 15 mph because it is down my dirt road.

Mitch 12 15:16
Mark H 03 07:21
DaveL 12 15:47
Jim 14 10:53:43
Dan 04 08:53:25
Dennis 011 13:05
Beth 4 05:00
Dave C. 08 07:44
Gabe 10 18:24:11
MarkZ 06 11:30

Ranking update:

Jim 14 10:53
DaveL 12 15:47
Mitch 12 15:16
Dennis 11 13:05
Gabe 10 18:24:11
Dave C. 08 07:44
MarkZ 06 11:30
Dan 04 08:53
Beth 4 05:00
Mark H 03 07:21

Hey! Dave C ate my update. I'm watching you!

I hope to add more later tonight

Jim 14 10:53
DaveL 12 15:47
Mitch 12 15:16
Dennis 11 13:05
Gabe 10 18:24:11
Dave C. 08 07:44
MarkZ 06 11:30
Dan 04 08:53
Beth 10 12:30
Mark H 03 07:21

Thanks,
Beth

18 minute run

Jim 14 11:11:43
DaveL 12 15:47
Mitch 12 15:16
Dennis 11 13:05
Gabe 10 18:24:11
Dave C. 08 07:44
MarkZ 06 11:30
Dan 04 08:53
Beth 10 12:30
Mark H 03 07:21


Edited by JBacarella 2015-05-14 7:26 PM

1:20 on the trainer - 2015 8DC- stage5

Jim 14 11:11:43
DaveL 13 17:07
Mitch 12 15:16
Dennis 11 13:05
Gabe 10 18:24:11
Dave C. 08 07:44
MarkZ 06 11:30
Dan 04 08:53
Beth 10 12:30
Mark H 03 07:21

Sorry!

I'll hopefully be running this afternoon. But before everyone signs off for the night, wanted to invite any interested parties to ride with me tomorrow morning on Zwift. Their Beta was just opened for all of the public. You can go to Zwift.com and download and start riding. I plan to be on the bike for two hours tomorrow morning starting at 5:30AM ET. I will be doing 25' intervals at a sweetspot power level (75-90% of thrshold power). Would love to see some of the team out there. I am TriSuppo on Zwift. Will have a black Strava Jersey. I will also be on the bike for an hour or so on Sunday morning, probably 5:30AM ET again.

If you might join me let me know your Zwift name so I can look for you. I completely spaced out when DaveL joined me because I was to obtuse to figure out his last name on Zwift began with an L.

Edited by trisuppo 2015-05-15 2:53 PM

Adding a quick 3 mile 22:26 run from last night to yesterday's total, messing around with different paces trying to dial in the new GPS watch.

Jim 14 11:11:43
DaveL 13 17:07
Mitch 12 15:16
Dennis 11 13:05
Gabe 13 23:13:15
Dave C. 08 08:06:26
MarkZ 06 11:30
Dan 04 08:53
Beth 10 12:30
Mark H 03 07:21

Edited by dgconner154 2015-05-15 7:56 PM

50 minute run on the treadmill. Trying to get to end of the Sopranos.

Jim 14 11:11:43
Gabe 13 23:13:15
DaveL 13 17:07
Mitch 13 16:06
Dennis 11 13:05
Beth 10 12:30
Dave C. 08 08:06:26
MarkZ 06 11:30
Dan 04 08:53
Mark H 03 07:21

Quick update on the Fenix 3. In general I love the watch. It has a ton of features, probably more than I'll ever realistically use. It looks awesome and I can wear it as an everyday watch (with the caveat that it doesn't really fit under the cuff of my dress shirts). Battery life so far is pretty impressive - close to two weeks on the first charge. You can download apps and widgets that allow you to add features, customize the watch face, etc. I also like how you can create your own multisport modes out of any combination of the individual sport modes. For example it comes pre-set with a standard triathlon mode (open water swim, bike, run) but I also set it up with a pool triathlon mode for my race this weekend.

Unfortunately I'm still having problems with the run pace, which is probably the single most important feature for me. I've done some research and GPS inaccuracy is a pretty well-documented issue on the Garmin user forums and elsewhere. I haven't seen any issues with measured distances being inaccurate, but I've had problems with the pace going crazy any time I get under tree cover (which is often in my area). I just downloaded a software update so I'm going to give it a few more days to see if that helps, but if not I think I'll end up returning it while I still can and waiting for Garmin to fix the issues, then re-purchase it. It's frustrating because I really want to like this watch but it doesn't make sense to keep it if I can't rely on the accuracy of the GPS. The strange part is that as far as I know it uses the same guts as the 920xt and that unit doesn't have the issues the Fenix 3 does.

Tomorrow is the BIG day for a lot of my new friends. There are 5 people that I met in the last year who are doing IRONMAN Texas for the first time. I am volunteering for the Swim with jetski support and were working 2 shifts at Aid Station #6, 2:30P to 6:00PM and 6:00PM to 11:30PM. I am so looking forward to cheering everyone along and watching them become an IRONMAN. Below is a picture of the props that I made for our Aid Station, its a pirate theme station and I will post more pics tomorrow after the race.

P





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Mitch I'm having some technical difficulties with Zwift but if I get them worked out tonight I'll try to join you at some point during your ride tomorrow. Probably won't be until 6:30am or so. My username is D. Conner.