SBR "U" (Page 49)

Historically I have always liked a good bike warm up (also a great way to do a little course recon for the ride out of T1 and back in to T2, but it seems like more and more tris are not allowing bikes out of transition, even smaller local ones around here. I don't think I was able to do a warm up ride in a single race last season. So I have been doing a walking/stretching/running/strides warmup routine that takes about 35 minutes - it is the same thing I do before every run anyway. I too like to get a swim warm up in as well, usually, just like at the beginning of masters - 400~500 yards. I start with getting landmarks on the course, sighting lines, and route to the swim out, followed up with some hard-ish but short efforts, sort of like doing strides during a run warm up. So yeah, even for a sprint or olympic distance race I like to get about 45 minutes of warm up time in.

The day before a race is critical - if I take the day off I have found that I will feel fairly flat on race day. Instead I usually do something like 30~45 minutes EASY on the bike with a few pickups thrown in (1~2 minutes at race power) here and there. Follow that up with a run-off of about 15 minutes, again, super easy with a handful of pickups near the end.

My tapers are fairly short and maintain intensity, just cut down on duration a bit.

We love race reports!  

And the more detail the better!

Yeah...it does seem intuitive, doesn't it?

But then again, any professional at any sport I have every seen ALWAYS has some sort of routine to warm up. I'm not sure if anyone mentioned this but I would also recommend practicing your warm-up routine before your more challenging workouts. That way, you can get an idea of what feels good and what helps. Then it just becomes part of what you do and you don't actually have to think about it on race day.  

I did a lot of races without warming up for the same reason you stated but now I am a 100% believer. Even for the marathon. But, the shorter the race, the more important. 

And pictures!

Originally posted by TXTriRook Pictures?? Man you guys ask for a lot . I'm assuming everyone posts in the "Race Reports" section?

Most important is the pre and post race beer description. ABV and IBU are not required but they are nice. 

Originally posted by marcag

Originally posted by Asalzwed

Originally posted by TXTriRook Pictures?? Man you guys ask for a lot . I'm assuming everyone posts in the "Race Reports" section?

Most important is the pre and post race beer description. ABV and IBU are not required but they are nice. 

Good news for us, bad news for the mice that were in this study http://www.ncbi.nlm.nih.gov/pubmed/25780086moderate alcohol consumption does not impair muscle growth !!

I'll be sure to pour one out for em!

Yeah, just like most Americans, I tend to disregard any science that backs up anything that proves otherwise. So, I will happily read and promote this! 

Hey Kim! great to see you are still knocking around!!!!

Originally posted by Asalzwed

Originally posted by marcag

Originally posted by Asalzwed

Originally posted by TXTriRook Pictures?? Man you guys ask for a lot . I'm assuming everyone posts in the "Race Reports" section?

Most important is the pre and post race beer description. ABV and IBU are not required but they are nice. 

Good news for us, bad news for the mice that were in this study http://www.ncbi.nlm.nih.gov/pubmed/25780086moderate alcohol consumption does not impair muscle growth !!

I'll be sure to pour one out for em!

Yeah, just like most Americans, I tend to disregard any science that backs up anything that proves otherwise. So, I will happily read and promote this! 

ChrisM and I wholeheartedly approve this message!

Note for Justin - just as an example, the above image was lifted from my 2014 AG Nationals report, in which 36% of the images were dedicated to food and/or drink. That seems to be an appropriate ratio, I think. Although Adrienne CAN get a little crazy at times.... Oh, and no comment on my salad and whatever the eff THAT is Chris is eating.... some weird Canadian thing, I'll bet.

Originally posted by TankBoy

Originally posted by Asalzwed

Originally posted by marcag

Originally posted by Asalzwed

Originally posted by TXTriRook Pictures?? Man you guys ask for a lot . I'm assuming everyone posts in the "Race Reports" section?

Most important is the pre and post race beer description. ABV and IBU are not required but they are nice. 

Good news for us, bad news for the mice that were in this study http://www.ncbi.nlm.nih.gov/pubmed/25780086moderate alcohol consumption does not impair muscle growth !!

I'll be sure to pour one out for em!

Yeah, just like most Americans, I tend to disregard any science that backs up anything that proves otherwise. So, I will happily read and promote this! 

ChrisM and I wholeheartedly approve this message!

Note for Justin - just as an example, the above image was lifted from my 2014 AG Nationals report, in which 36% of the images were dedicated to food and/or drink. That seems to be an appropriate ratio, I think. Although Adrienne CAN get a little crazy at times.... Oh, and no comment on my salad and whatever the eff THAT is Chris is eating.... some weird Canadian thing, I'll bet.

Ahhhhhh awesome! 

And yeah, what the eff is on your plate? You too Chris

Originally posted by marcag

Originally posted by TXTriRook Pictures?? Man you guys ask for a lot . I'm assuming everyone posts in the "Race Reports" section?

Just no selfies on the bike...on the swim., that's ok

What about muffin tops?

Originally posted by Jason N

Originally posted by marcag

Originally posted by TXTriRook Pictures?? Man you guys ask for a lot . I'm assuming everyone posts in the "Race Reports" section?

Just no selfies on the bike...on the swim., that's ok

What about muffin tops?

or a busted can of biscuits?

Originally posted by Asalzwed

Originally posted by TankBoy

Originally posted by Asalzwed

Originally posted by marcag

Originally posted by Asalzwed

Originally posted by TXTriRook Pictures?? Man you guys ask for a lot . I'm assuming everyone posts in the "Race Reports" section?

Most important is the pre and post race beer description. ABV and IBU are not required but they are nice. 

Good news for us, bad news for the mice that were in this study http://www.ncbi.nlm.nih.gov/pubmed/25780086moderate alcohol consumption does not impair muscle growth !!

I'll be sure to pour one out for em!

Yeah, just like most Americans, I tend to disregard any science that backs up anything that proves otherwise. So, I will happily read and promote this! 

ChrisM and I wholeheartedly approve this message!

Note for Justin - just as an example, the above image was lifted from my 2014 AG Nationals report, in which 36% of the images were dedicated to food and/or drink. That seems to be an appropriate ratio, I think. Although Adrienne CAN get a little crazy at times.... Oh, and no comment on my salad and whatever the eff THAT is Chris is eating.... some weird Canadian thing, I'll bet.

Ahhhhhh awesome! 

And yeah, what the eff is on your plate? You too Chris

Ha-ha - Ok, in the spirit of full disclosure (and because Chris has not chimed in to defend himself), that is actually my wife's salad and I slipped MY plate over in front of Chris just before JT snapped that picture. For the record, Chris actually eats like a junior high cheerleader. And I really don't remember what the heck that was I was eating, but I DO remember that it sure was good after racing that morning.

Hoo - had a hard metric century this morning, even sitting in for the most part. Rode out with the 'A' group and pretty much decided to try and stay with them no matter what. After a quick nature break they really got on it and started splitting the group, and as I was riding so far back myself and a couple of other teammates got split off a few times when guys further up would pop. It took me max efforts just to bridge the gaps ride back on, so good interval work at least. We hit three longish hills in succession (and were averaging 24.5mph by that point) and that really got the group whittled down; on those three hills we went from about 50~60 riders to 15 in short order. My two teammates both got popped through that bit, but by then I had moved up to the front rotation to make sure I didn't lose contact. The 62/100 mile split came at the 54 mile mark (by then our average had slowed to 24.0mph) and the other 14 guys remaining in the 'A' group turned to do the 100, so I wound up soloing the last 8~9 miles to the metric century finish. I just read that one of the guys went down when he hit an Armadillo, but most of the remaining group made the full century in in under 4:30. The handful of guys in front of the crash made it around in 4:20 with about 4500' of rollers- sheesh!

There were 3 or 4 efforts in there where if they had of lasted 5 seconds more I think I would have blown a gasket, but was happy to hang with the front group until the split. No way I could have made 100 miles at that effort though. Finished up in 2:38 and change.

Fyi, when you lead off with "metric century" vs 60 miler, everything else is going to sound exaggerated. 

oops - you are right - I should have said Canadian Century...

Oh, and Arend was kind enough to point out that on Strava the ride shows up as 99.99km, so not even a metric century!!!!

Yup, you pretty much wasted your time out there.  

(rusty-canadian-century-almost.jpg)