apw0397's group - CLOSED (Page 16)

For a du, I usually take the first run on the easier side. No higher than Z3. People will usually blow up on the first run and have nothing left for the next one. Pace yourself on the first run, and then go pretty hard - around LT - on the bike. That should leave you with a HR pretty close to LT when you start the run. Take the first mile HARD. See how that feels. If you can speed up, go faster for the next mile. Make your legs cry. If you can't go faster but can stay that same pace, do that. Either way, your HR will rise. On the last half mile, think about something that makes you angry and push with what you have left. If that doesn't get your HR up, I don't know what will.

Check out my race report for Disco last year. It was supposed to be an Olympic tri, but due to a nearby city pumping raw sewage into the lake, they cancelled the swim and made it a 2 mile run at the start for the Oly.

sunmonkey72 - 2008-04-14 10:10 AM Excellent weekend everyone. Wow, great job Andy and crozetiga! I'm very proud of you both.

Thanks Lisa! Now it's your turn!

I too let go of my goal to complete a spring marathon due to training conflicts with snowboarding. The marathon will have to wait until November. I've added a sprint to prepare for an olympic since joining the group. My swim and bike are still pretty weak, so my plan was to find a swim coach and schedule more training rides. I was suppose to meet with a swim coach last night, but she forgot and never showed. (Is that a bad sign?) However, while we were waiting, I swam some laps and my wife noticed that my head was completely underwater. I had no idea! I think I took the swim downhill advice a bit much. So now at least I have something to work on. I'm going back without my swim cap and work on my balance.

Great job! With your swimming background there's no shock that you passed all the elites. Now just need to focus on your bike engine.

I have lots of rants about Gatorade, but I'll keep it short. I hate Gatorade with the burning heat of a thousand white suns. It's too sweet, doesn't have enough calories, and doesn't have enough salt. Just because it's "on the course" doesn't mean you have to use it. It may work for Michael Jordan, but there are lots of better products out there.

I recommend Infint. You can tailor your own sports drink based on taste, calories, salt, caffeine, amino acids, etc. You can search here on BT, Pretty sure you can get a discount.

good job Charleston and Sunmonkey! 

My Duathlon went pretty well this weekend despite the cruddy weather.   I was 28th overall and 1st in age group.   I was pleased with my first run and with my bike (considering it was raining and cold) but i was not pleased with my second run.   

Info for Andy:  I messed up the splits on my garmin so i dont have alot of data from it other than what i remember.  The first run i was an high zone 3 avg HR.  I was running pretty darn fast for me.  Avg of 7:12 miles.  I hit the lap button on the Garmin twice during transition so i have it messed up everything after that.   The bike i was around 140 bpm the whole time (i dont know what zone that is because i havent done a bike LT- it is scheduled for the end of this week).   The second run was in zone 4.5 the whole time, but i couldnt seem to get my legs moving (7:40 miles)   It may have been because my legs and feet were wet and cold from the bike.   My feet felt almost numb when  i started running.  

Overall i am improving but i still have some work to do.  I need to do some more bike-run bricks.

Most of the races I do have results available by the time I get home. Was yours chip timed or hand timed? Chip timing certainly helps with the turnaround time.

For cycling, depends on when your goal race is, what distance, and what your current level is. For example, a friend of mine has a goal race - 1st Oly - in October. We met yesterday to write up a training plan for him through mid-July. I had him doing nothing but base training on the bike and run - Zone 2. It's his 2nd year of tris so he really just needs to work on steady, aerobic training and fat burning.

Once July comes, we should see that his fitness has improved. As we get closer to his race, I'll implement some workouts around race pace.

For me, a non-beginner, I still do most of my training in Zone 2. In a 4 month plan I made for myself for my HIM (turned out to be Aquabike), I did do 2 months of base, 1 month with 1 short tempo workout per week, 2 weeks with longer tempo workouts per week, then a 2 week taper with 1 short tempo workout.

The key is to make sure you have a good base before doing any kind of speed/tempo work. Swimming is different in this case, as it is with lots of cases in swimming. Doing speed work too early or too often can have adverse effects.

When i did the Charleston sprint tri series race last year, i think they had up the results 2 days later.  They should be up soon.

As far a biking,  I would say T.I.T.S. (Time In The Saddle) cant hurt.   As long as your bike fits and it doesnt hurt to ride, I would say ride as much as you can.   I know its pretty flat around there, but if you can find a hill,  it would be good to do some hill repeats once a week.  They will overall make you a stronger cyclist.  If you ride 3 times a week or so, I would make one a hill ride (or an up tempo ride if you cant find a hill), one a long ride at zone 2 (easy pace) , and the other a zone 2 ride, not as long though.  

As Andy said,  ride lots in zone 2, but I also think that some interval or hill training also makes you a stronger rider.   I think it just gets your body used to pushing, so when you push during a race, you can handle it.   Just my opinion, do with it what you will.

Josh

A hill is a hill. Doesn't matter if God made it or man did.

Nobody's racing this weekend. That's odd.

Have a great one everyone!

Everyone ready for their races this weekend?

I am ready.   First tri of the season... WOOHOO!!

Good luck Tripainter and  Ryannmo!

Josh

Ditto!

How's everyone's week going? Mine's not so great. I'm in a boot to keep me from aggravating my achilles. My ortho wants me to get an MRI to see how bad it is. Haven't run for a month and there's been no improvement. My season could be over already.

But...think of all the money I'm going to save by not registering and driving to races!

Bummer with the injury. I'm nursing an ITB pain as well since I got back from Myrtle Beach this week. I've been rolling it with "The Stick". I wonder if I strained it from golfing??? how sad is that?

I'm doing a 10 mile race on Sunday..we'll see how that goes...