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And a bunch of sub-40 10ks too, right? :average:Great to hear you're still out there running- you've got me beat.GStrot said:Sounds good. Will update now. I am doing a lot of short running. Oddly enough my hips bug me on anything longer than 6 miles. I haven't done anything **official** but for a few 5ks here and there.tri-man 47 said:2Young2BBald said:(with all respects to the bike-focused BnB ...though he's working his way into the dark side)
I prefer bricks but there's a key role for both. Off to run hill intervals now. It rained here last night and it's a little cooler than it has been, so a good morning for a run.
Got the 'salt' article. Thank you!!BnB - some bricks are helpful to acclimate to the bike/run adjustment. But I get more training benefit from intervals. You've got good endurance from your biking. If you want to pick up some more running speed, I'd suggest the intervals.
Make you a deal, I'll do miles 0-2.7 and 3.8 - 5, you can just do 2.7-3.8
A "little cooler" around here in June is still damn hot and humid.
6.2 total including 1 mile warm up and cool down, 6 X .35 hills with the downhill being rest. Kept a good sub-8 pace uphill at a 15-25% slope, so I'm fairly happy with it but I definitely need to work on my hills.
The HIM training plan I am using has double and triple bricks in the speed and endurance phases. They are kind of both intervals & bricks. I think I posted, after doing a triple brick of 15 ride/2 run, that my run speeds were much faster on the 3 shorter runs than they would have been had I done a single brick workout. I am not sure these would benefit sprint tri training, but would be good for an Oly and beyond.
Same thing here for Saturday. Between my bum leg and that forecast, it's getting easier and easier to look at Saturday not as a race but as a long run with 4,000 friends.
and 
Intervals (both run and bike) improve my speed, while bricks prepare me for the race. I LOVE doing bricks, but intervals are my "A" workout (and I don't like them). I'll do an interval run and bike every week of training for my HIM from 12 weeks out (except the last week), but will likely only do 5 or 6 bricks. I do like the double/triple brick concept, and will give them a shot. ____________________________
I tried it on and it was pretty snug, but comfortable. I can't imagine getting out of this thing with any speed right now = something else to practice. I'm also signing up for an Oly tri the first week of Sept. as it's on a similar course as my HIM, and will likely be wetsuit legal (hard to find in TX in the summer). Today was a SRD after 5 straight days of training (a lot for me).
at our cottage in Michigan. For the tri's, under USAT rules, I'm now in the 55-59 bracket ...which is a very old, but thinned out, bracket. The key now is to not die on Sunday ...
Actually, that was the only area it wasn't "snug."liquors, being the man you are, I've always figured that even boxer shorts would be a little 'tight' on you.
Added an Olympic tri to my schedule for July 11. I'll bookend my vacation that week with a sprint and an Olympic tri ...this will make the vacation week more of a taper. Otherwise, I'd train too hard rather than resting/relaxing and doing a few chores and some serious
The only issue I've had getting my Farmer John off (sounds dirtyMy update:
My wet suit came in last nightI tried it on and it was pretty snug, but comfortable. I can't imagine getting out of this thing with any speed right now = something else to practice. I'm also signing up for an Oly tri the first week of Sept. as it's on a similar course as my HIM, and will likely be wetsuit legal (hard to find in TX in the summer). Today was a SRD after 5 straight days of training (a lot for me).
), is getting it off my calves. Pam spray before helped this before I started wearing the 2XUs. With 2 Olys under my belt with the 2XUs, the suit comes right off and they sleeves have stayed in place. Coming out of the water, I stand up and pull the cord on the suit and then put my goggles and ear plugs in my cap. I then put the suit at my waist & run in to transition. At my bike, I push the right leg down as far as it'll go and rip the leg out, which pulls the leg of the suit inside out. I then step on the crotch of the suit with my right foot and rip the left leg out the same way. :knockwood: I haven't had a snag with this method yet. I know several people that take off the suit in calf to knee deep water. I practiced this once and hated it and stuck with the method above.I am guessing it is a spring fed lake to be even close to wetsuit legal that time of year down there, right?
If there is still room in your calendar, you should look at doing The Battle of Waterloo 10 Leg Triathlon. I am going to be down at Disney that weekend, or I would be all over this (and am going to try like heck to get it in 2011's calendar). You'll note, you have to run, swim and bike with all your gear for each leg. I have spoken to 6 guys that did it last year and all agreed it was a DWD type of amazing experience. One of the guys on our DWD team is planning on doing it this year.liquors, being the man you are, I've always figured that even boxer shorts would be a little 'tight' on you.
Added an Olympic tri to my schedule for July 11. I'll bookend my vacation that week with a sprint and an Olympic tri ...this will make the vacation week more of a taper. Otherwise, I'd train too hard rather than resting/relaxing and doing a few chores and some serious
PSL -The only issue I've had getting my Farmer John off (sounds dirtyMy update:
My wet suit came in last night
I have my Orca sitting in a box next to me. Won't try it on at work so I'll find out how snug it is (size 9) tonight. 2Y - great advice. Does the Pam go inside or outside the suit? I gotta start getting serious about my transition planning.
The question is will the HIM have strippers?(wetsuit strippers, you pervs).My wet suit came in last night
I sprayed the Pam right on my calves before putting on the suit. I read somewhere recently that some pros will do the whole exterior of the suit so that it slides off easier (against itself). I haven't had any issues with a wet wetsuit sticking to itself.For your Garmin, be sure to check for firmware updates if you get them for the device. They have add a ton of functionality to the 310XT and how it works with Garmin Connect and assume they've done the same for other devices. I can't stand multi-sport mode so far and, instead, have opted for the "one button" switch from swim to bike and the bike to run. It has worked well the last two events. It doesn't capture transition, but it does ensure I have the data fields the way I want them.PSL -The only issue I've had getting my Farmer John off (sounds dirtyMy update:
My wet suit came in last nightI have my Orca sitting in a box next to me. Won't try it on at work so I'll find out how snug it is (size 9) tonight. 2Y - great advice. Does the Pam go inside or outside the suit? I gotta start getting serious about my transition planning.
Did a little brick this morning - 14 mile ride but only a 1.5 mile run. I have a tempo run tomorrow that I didn't really want to ruin, so figured I'd just get the feeling of the transition again. Averaged 7:40 on the run portion and 18.5 on my bike loops.
I tried using the multi-sport setting on my Garmin, but royally mucked it up. Guess reading the directions first would have been a good idea...
I do it similarly ...unzip and peel it down to the hips while jogging to transition ...at transition, pull both sides down around the knees, getting it far enough where I can step on the peeled-down top ...step on the top; lift the leg high ...manually push it past the calves, and maybe push it over the heel while stepping on the top and lifting. Leave it in a heap and go (after putting on my biking gloves, of course
).
PSL -The only issue I've had getting my Farmer John off (sounds dirtyMy update:
My wet suit came in last nightI have my Orca sitting in a box next to me. Won't try it on at work so I'll find out how snug it is (size 9) tonight. 2Y - great advice. Does the Pam go inside or outside the suit? I gotta start getting serious about my transition planning.
Did a little brick this morning - 14 mile ride but only a 1.5 mile run. I have a tempo run tomorrow that I didn't really want to ruin, so figured I'd just get the feeling of the transition again. Averaged 7:40 on the run portion and 18.5 on my bike loops.
I tried using the multi-sport setting on my Garmin, but royally mucked it up. Guess reading the directions first would have been a good idea...
Mine is a size 7, and I think it fits like it's supposed to, but really have no clue. I do look mighty fine in it! I might try it out at our pool next weekend and scare some of the local children. 
for the advice from 2Young and Tri-man on how to "strip." I'm guessing Austin will have strippers for the HIM, though I doubt for the Oly. Here's the info related to the water and lake:
Can't help but think of this photo when wetsuit stripping is mentioned...PSL -The only issue I've had getting my Farmer John off (sounds dirtyMy update:
My wet suit came in last night
Did a little brick this morning - 14 mile ride but only a 1.5 mile run. I have a tempo run tomorrow that I didn't really want to ruin, so figured I'd just get the feeling of the transition again. Averaged 7:40 on the run portion and 18.5 on my bike loops.
I tried using the multi-sport setting on my Garmin, but royally mucked it up. Guess reading the directions first would have been a good idea...
Oh. my. goodness.
They must have edited out the part at the end where the triathlete realizes, after getting the wetsuit on, that they need to pee one more time. And then they wade into the water. And do.
Looked at the pics and the videos...all pretty funny stuff.
OK, now I feel better. Good, tough run tonight. Humid, hilly, HTFU 12-miler at 7:38 average pace with a big negative split (46:38/44:55).
Hey everyone! It's been a while since I've been in here. My update:I did the same event as Gruecd....and had a similar experience. Humid, too much beer the previous 2 nights. I too was good through the first 5K (21:34), but struggled around mile 4.5. Finished in 45:58. Still a PR by almost 3 minutes!
Over 18,000 runners so it was friggin crowded.Great job everyone! I love hearing the updates!
Love this sport, love it!That's fantastic.
Lots of choices. A lot of it has to do with the type of bike fits you. A good Retul fit with some optimal stack and reach numbers will allow you to go over to Slowtwitch and see what bikes fit you well.But just from a bang/buck point of view the Felt B16 right now is really hard to beat. Great frame, good wheels, and decent components (and really on a tri bike you don't need the lightest components). And I love the black/red they have going. It looks awesome. $2300 MSRP.
) when my HR initially hit 185. I let it drop to 150 before starting again, and it went right back above 180. It hit 191 at the end.
I have had assigned rows and assigned spots. If its rows and not spots, get there early. The end spots are prime as you can set up your spot on the outside, versus in the row. I set up my towel to the right of my tire. I also have an obnoxious Sponge Bob towel I hang on the rack to the right of my bike. This does 3 things: helps me find my bike, give me something to wipe off with if I need it (which I typically don't) and most important, it seems to keep space between my bike and the bike to my right. For whatever reason, people are afraid to move Sponge Bob. I will use this towel to wipe my feet too.I set up a hand towel like this: bike shoes in front with race belt & number on top, I put this on first facing backwards after I get my suit off. Since I have been testing socks, I have one in each shoe making it them easy to grab. Behind those are my running shoes with my running hat on top and an extra gel &/or beans to the right. I also have a full water bottle to the right to quickly spray off my feet before putting on the bike shoes.I have my gear bag behind there and under the rack as a target to fling my cap, goggles & ear plugs in to, and for my helmet post ride. Don't sweat how tidy it is, there will be #### everywhere by the end of T2.For bike set up, be sure your front tire is facing bike out. You'll drop the seat and go forward (some make you alternate every other direction on the rack for space. If so, just be sure your front tire face the direction you want to go). Have your helmet on your bars facing you the way it'll go on. I keep mine unbuckled, but a pro I saw at a tri clinic said he buckles his so he can unbuckle it putting it on to ensure it doesn't get tangled(you cannot leave T1 unless the helmet is buckled. I weave my sunglasses in the vent on top of my helmet, again facing the way I need to put them on. Be sure to see what the terrain is like coming out of position, so your bike is geared accordingly.Call it OCD, but I have to visually go through T1 & T2 at my spot, twice, before I exit transition. I helps me be ready when I get there (and when the brain isn't quite right) and also makes sure you haven't forgotten something.I know you know this, but you are on the clock, transition is a competition on to itself. If you plan on fiddling with your Garmin, between modes, I do the bike in transition or coming in, but wait until I exit on the run. A couple of other tricks. Some folks use balloons to mark their spot. If you do, don't tie them to your bike. I saw a girl do this and could not get the knot out and was riding with the balloon. I'd advised against the balloon all together. Instead, mark your row with a tree, sign, etc outside of transiton and walk transition to your spot to see how this can be spotted. This weekend, someone put a big bow at the end of my rack. I was glad they did as iit helped me spot my spot even better.I am sure there is more I am missing and will post more if other things come to mind.
Each one is different. For a local, sprint tri, don't expect a lot of space. It might resemble something like this:http://triathlons.thefuntimesguide.com/ima...lver-Starre.jpg
Or find a 2Young type, and mess with him ("hey, cool bike helmet! Let me try it on ...Hey, this SpongeBob towel makes a great turban, don't ya think?").
I just googled "Baker cyst" and read the first article that popped up, so with my newfound expertise I'm going to recommend a visit to your doctor. It sounds like you really don't want this thing to rupture, and it can possibly be cleared up with something as simple as a cortisone shot. If you weren't training for anything in particular, I could see letting it go and hoping it clears up on its own, but if you're looking to do a fall marathon, you want to be as healthy as possible before you start your training program. If it was me, I'd get it looked at and hopefully cleared. Your doctor could also possibly give you an idea as to whether the 10-miler on Saturday is a good idea or not, but that dependso on your doctor. Some of them can give good running-related advice, while others can't.
I've posted this before, "medicinal runs" helped me overcome a calf issue this winter quite quickly.
IF I had a couple thousand $'s hanging around, I'd spend them on this or this. For a full IM, a carbon frame would be nice. The first link is SRAM, which would be my choice, the second is DA, but a slightly lighter frame. I'm not a fan of the Aksium wheels, but they are not bad (a bit heavy, but strong). 2Young: thanks a ton for the calf link. I've made two copies of it, and will heed the advice to hopefully avoid future prob's. Calves are not to be ####ed with!Sand said:
I'm afraid I'm going to break the zipper tugging on it to pull it up.
Learned this the hard way. I found that if I reach back with my left hand and pinch and pull down at the base of the zipper with my thumb and index finger and then pull straight up on the cord with my right, I can get in very easy. When I tried to do it without the pinch, I couldn't get the zipper to budge and had to get help. This doesn't happen with my shorty, just the Farmer John.Question: am I supposed to be able to get into my wetsuit w/o helpI'm afraid I'm going to break the zipper tugging on it to pull it up.
Basically: Yes. You shouldn't need to tug. The zipper has a long strap attached, I presume. Get the end of the strap in your hand, bend your elbow fully and reach back over your shoulder (strap in hand) like you're scratching the middle of your back. It should pull up. Being a new suit, maybe it still has a bit of stick at the very start of the zipper (maybe touch that with a bit of vaseline to lubricate it a little?).
So first I lubricate it with vaseline, then bend my elbow, grab the long thing and start pulling...Basically: Yes. You shouldn't need to tug. The zipper has a long strap attached, I presume. Get the end of the strap in your hand, bend your elbow fully and reach back over your shoulder (strap in hand) like you're scratching the middle of your back. It should pull up. Being a new suit, maybe it still has a bit of stick at the very start of the zipper (maybe touch that with a bit of vaseline to lubricate it a little?).Question: am I supposed to be able to get into my wetsuit w/o help
Sing along: "I'm a single man; I'm a single man. I'm a single man; I'm a single man. ...If you really love it, gotta put some lube on it; If you really love it, gotta put some lube on it ...do do do .. do do, do do ..."So first I lubricate it with vaseline, then bend my elbow, grab the long thing and start pulling...
As much as I like Kestrel (heck, I own one), that Felt is sexy. And the weight of the bike in tri is pretty much irrelevant.
Short term pain resulting in long, long, long term gain.I am with you on hating this weather pattern. I am not enjoying this New Orleans in August weather for training. (And I grew up in NO, so I know of whence I speak.)
Nice.Sing along: "I'm a single man; I'm a single man. I'm a single man; I'm a single man. ...If you really love it, gotta put some lube on it; If you really love it, gotta put some lube on it ...do do do .. do do, do do ..."So first I lubricate it with vaseline, then bend my elbow, grab the long thing and start pulling...
Because you don't want to swim with a race number pinned to your shirt and you sure don't want to try and put on a short on a wet body in transition (nigh impossible). I put my racebelt on top of my running shoes, run out of T2 with it in my mouth and put it on as I run. Quick, easy, and fast.
You should get a race packet with a map of transition flow. But yes, you typically come in one side and then flow left to right (or right to left) so the traffic flow is all in the same direction and then out the other side. In all the ones I have done there were many volunteers there to tell you which way to flow through.BTW, I look at the T1 map closely and put my bike sticking out in the direction that lets me run out with it on my right (typically you can hang your bike in either direction). I like mounting the bike from that side.
Good answer, although my first HIM I put on bike shorts at T1, switched them out for running shorts with pockets during T2. (I bought tri-shorts afterwards.) For me the belt is simply easier than pinning and trying to find the right spot on the shirt/shorts to pin. After doing a few races with the belt (still more runs than tri), it's been well worth it. Also for the Kansas HIM we had to have the number on our back for the bike, front for the run. They gave two numbers but it was so much easier to simply turn the belt around while heading out T2.
Pretty much, although I didn't use a towel last race and it didn't matter just put on my socks and shirt wet.
As I recall, you wear a tank tech top when you run. Wear this under your wetsuit to avoid having to put on a shirt in transition. You may want to pick up a tri top (there are typically tons, cheap on eBay). They dry real quick on the bike and most have back pouches you can load with gels, etc. You don't need the belt and bib for the bike. I prefer to put it on then as T1 is my slower transition. I like to fling my helmet, swap shoes and go. Also, its a penalty (or even DQ) if you don't have the bib for the run. Wearing it on the bike gives me a 2nd chance to put it on if I miss it at T1 (hasn't happened yet, but I like to over think things).
I may look like a dweeb, but I swim in my race number. Go to Lowe's / Home Depot and buy some spray on adhesive. Spray it on the back of the number and then press it to your top. The edges end up flush and don't flap. It won't come off in the water. Best of all, no chance of forgeting your race belt or having it on backwards and drawing a penalty. It's also one less thing I have to mess with in T2...might save me 2-3 seconds. Disclaimer - this will leave residue on your shirt top. It will come off with goo be gone if you're persistant. I don't worry about it and just keep applying the number in the same place for future races.
