Posts (page 2)
Webinar with emphasis on IM @ from Endurance Nation è
Rich Strauss (www.cruciblefitness.com ) &
Patrick McCrann (www.PerformanceTrainingSystems.com )
1) Race Day
· Success = Execution (Not Fitness)
2) Race Starts @ “The Line”
· Create Conditions for success defined as
3) The One Thing
· Expect an internal debate and prepare your arguments NOW!
· Success = however you define it, just define it!
4) The Box
· Control what you can control, release the rest
· Observe, Orient, Decide, Act è (OODA )
5) Race Week
· Checklists
· Registration & Admin (quick tour of expo and then get out è
stay away from nervous athletes)
· Previewing the course è pre-ride challenging parts of course
· Nutrition / Carbo Loading è you can only store about 2,000 calories in glycogen stores è
do not need abnormal carbo loading
6) Race Day
· The Day Before
· Breakfast è getup for hi-cal easily digestible meal
· The Mirror è “Slow is smooth & Smooth” is fast (put on helmet and repeat that mantra) è
realize you are the one that can make you fail
· Transition, Setup, & Timeline è do a gel or 2
7) Swim
· Seeding for Success
· Pacing è swim in a box è count strokes è swim only as fast as form holds together
8) T1
· Comfort Vs Speed è based on goals è don’t waste time
· Bag è helmet & shoes is fast
· Fewer Moving Parts = Less Friction
9) Bike – feed bottle & water bottle
· Should vs Could
· No such thing as a good bike followed by a poor run
· Boring is good
10) T2
· Smooth Dismount
· Clean Gear Change
· of Mind
11) Run
· Jog 5 mile J O G
· Then pace cap 30secs slower than long runs & easy zone 1 HR
· Then run comfortable until The Line
· Then get it done when it gets uncomfortable
· Walking aid stations as strategy è
go to last Gatorade guy and drink/walk then start running
12) Recap
· Execution, N O T Fitness è it is what it is
· The Line è mile 18 of the run
· The One Thing
· The Box
IM Review
Be smooth during long T1 run to Bike
Back effort down on 1st big climb going out of town
During decent è if water is choppy … it will be windy
After check fueling could be windy from NE after Upper Jay
At Left hand turn at Jay road is bumpy & the climbing starts
Aid station(s) at start of out an back and at out & back T/A
Often times a head wind on the way to T/A
After out-n-back è pretty fast & bumpy è then hard climbing after you cross water è
Whiteface è ride conservatively è climb lets up and then you can pick it up for a while
Last hills è Little Cherry, Big Cherry, & Momma, Poppa, & baby bears painted on hills
About 500 yds before special needs microphone è yell race number (right # in large letters)
Hilly course è VI 1.03 – 1.06
Run – predominately down hill on the way out – don’t go to hard and hurt quads
Run HR – stay at least 20 BPM below threshold
If time will be longer than 12 hrs è have a long sleeve tech Tee in spl needs bag
Q / A
Check Forum (day after webinar) for info on Power info for riding hills
Stomach shuts down if you go too hard è
if that starts to happen you must SLOW DOWN & OODA è proceed with caution
Q1: Collin è how about standing on hills
A1: Climbing is:
· Power/weight
· Gearing è so you don’t have to stand
· Perspective
· If you have to stand to complete climb you have a gearing problem
Q2: Patty è how many water bottles to start with
A2: “Live off the land” get add’l water from aid stations
Q3: Derrick è down hill speed
A3: Depends on perspective è BUT BE SAFE
Q4: What about T2 change of clothes
A4: Patrick è yes for him (I imagine no for Rich)
Q5: Don è Should you skip run aid stations
A5: No
Q6: Eric è should you walk aid stations
A6: Walk 30 seconds at @ aid station to be able to run more effectively between aid stations
(getting fluids from the last person at the aid station)
Q7: Can you negative split the bike and the run
A7: It is very difficult è example given about 200lb+ 48yr old 1st timer that did on route to a
10:54 finish time
Q8: What to do about electrolytes
A8: Cramping often times due to body’s response to effort level è do not over do electrolytes
There was also a Google Earth Flyover below:
IRON CAMP 2007 with Rich Strauss è www.cruciblefitness.com
Thoughts from Rich
1) Spousal Approval Units (SAU) Account è you are either making deposits or withdrawals
2) “Do cool Stuff” … ie “Do Cool Events” à
Some of Wonn’s recent Cool Events
· 40K TT
· 175 Mile Rails to Trail rides in one day with brother
· 175 miles on 2 consecutive days with a friend
· 300 mile ride across state with a few friends
· Iron Camp
· Totally self contained 150 mile Ultra Green Goblin ride è http://dewonn43.vox.com/library/post/2007-pre-spring-ultra-green-goblin-200k.html
3) Setup bike for how you say you are going to race …
· Check cleat placement è experiment with mid-foot cleat
· Saddle Ht
· Stem Length è dial in so that you have ~ 120 degree bend to forearm and then put seat where a$$ wants it to be
· Rich’s aggressive setup is 81 degree frame angle
· EXCEL sheet for positioning … Saddle ht. F/Back of BB … Cockpit … drop of bars to seat è ?????
4) Rich’s POWERPOINT for Training Plan ???
5) Ellen Coleman è Sports Nutrition “Expert”
6) Rich’s ideas on nutrition
· Better Choices on Food
· Choose to eat nutrient dense food instead of calorie dense food è except
· Eat calorie dense Carb(s) to replace glycogen immediately after workouts
· No restriction on lean meat, fruit, vegetables
NOTE: Have checklists showing what you are going to be doing the last 2 weeks leading up to the Ironman (especially the week before) … so you are not stressing about what to do … and forgetting things
Race Ironman
1) About Execution – NOT about fitness
· You go faster by not slowing down
· Let the competition come back to you on the run
2) Prepare mentally for the last part of the
3) Race in a Box – What you can control
4) After 30 minutes on the bike @ IM è you should be able to achieve “calmness”
Day before the race
1) The previous night is the important night to get good sleep
2) Don’t have a busy schedule of activities
3) Check in bike & bags
4) Drink Sports Drinks
5) FORGET carbo loading
6) Lightly salt food
7) should be the largest meal before the race to give it time to clear stomach
8) By Race Morning you should be
- hydrated
- rested
- 600-800 calories @ è liquid calories works well
- up around
Race Week
1) Study Handbook for the Race
2) Don’t spend a lot of time @ the Expo or any other place w/ nervous athletes
3) Write on the mirror è “Slow is smooth – smooth is fast”
Race Morning
1) Setup special needs bag(s)
2) Add to T1 / T2 bags
3) Add bottles to bike & check tires
4) Write on left arm PATIENCE
5) Write on right arm DISCIPLINE
6) 30 minutes before start è Gel or sports drink
7) Seed yourself a little fast for the swim
8) Start to the outside & swim toward turn buoy
NOTE: There is a practice swim but è Don’t spend a lot of time w/ nervous athletes
9) Swim as fast you can maintain form
· Goggles under swim cap
· Chip under wetsuit
10) 200 yards before exit è begin to prepare for transition “Rich does a flip” è if you see me do a flip … just stick a fork in me because I would be done “well done”
11) Transition(s) “Be Fast” è SIMPLIFY è Wonn says “ Watch more NASCAR” its just a pit stop where “You do only things that are absolutely necessary and do them quickly without fumbling around”
12) Setup bike with all liquid nutrition
· Feed bottle with either enough nutrition to get you to ½ way and your special needs bag or for the entire ride depending on your race plan.
· Bottle of water to get you to the first aid station (where you will get 2 more è 1 for aero bottle & 1 to pour on you / drink)
13) Verify that T1 bag has:
· Helmet
· Sunglasses (if not using a visor)
· Bike shoes (sox if needed)
14) @ T1 run in shoes if grass & carry shoes if long concrete/pavement run
15) Setup bike with all liquid nutrition
Race & Training Notes
1) Taper Time è keep busy and setup checklist(s)
2) If you are serious about fast race … bike setup should reflect that (No Beach Cruiser w/ bucket of chicken on the front … Ha …) è aggressive setup or comfort based on conscious decision and intent
3) TSS table from Rick Ashburn (???)
4) If you are going to screw up your race it will be on the bike
5) Train like a monster, but race easy & fast
6) Race Prep is 8-10 weeks out from race è This is “ON” Time è be on race bike
7) General Prep è ride bike that is fun
8) BE CONSERVATIVE ON the BIKE
9) Do Not Think of the Bike as a Separate Event
10) IM Moo & IMKY 15 minute handicap due to hills
11) The bike is being used to setup mile 18 on the run
12) Difference of 15 minutes faster on the bike can go away quickly on the run
13) Check HR to make sure race plan is working on race day
14) IM PACING
· JRA (Just Riding Along) for 30 miles mid Z1
· JRB (Just Riding Bike) for 80 miles Z1-Mid Z2
· With power meter è IF of 0.7 to 0.75 (starting a little low for 1st 30 miles)
Race & Training Notes
1) Swim Tips
· Use Swim Clinic eBook for refresher on drills
· (I didn’t have anything to write with in the pool, but I remembered most of what we were doing from the Swim Clinic eBook … it just made more sense as Rich was going over the various drills and techniques)
· Some of the major points included:
o Rotate hips (not head as video showed)
o Hand entry just below the surface
o Stay long – reach and keep lead hand in front longer
o Don’t worry about pulling all the way thru to water exit
o Head down looking slightly ahead
2) Bike Tips
· Don’t get new cables right before the race
· Keep Cadence above 60rpm on hills
· Shift to keep cadence & pressure on hills as constant as possible
· As you crest hills accelerate over the top
· Coast when speed approaches 34 mph (or if you are spinning out)
· Stay in aero bars as much as possible
· On hills @ 14-15 mph come out of aero bars but maintain hip angle
· If it’s a long climb è get out of aero bars (and breathe)
· Use standing on hills if you need a change of position to relax some muscles otherwise stay seated
· Over eat a little on the bike to under eat a little on the run
· About 350 calories per hour è adjust as needed
· Carry a light weight multi-tool for possible adjustments
· @ 110 miles start stretching è calves, hip flexors, etc.
· Think about where transition bag(s) are located
3) Run Tips
· T2 bag shoes, sox, hat
· Mile 0-6 easy with pace & HR cap
· Mile 6-26.2 run comfortably
· Mile 18-26.2 è “You have got to nut up and get it done”
· Lean forward a little
· Increase cadence
· Don’t heel strike è aim for mid-foot
· Walk for 15 seconds at each aid station as you get water or sports drink
· If you are walking è Be FOCUSED è Run if you can or at least walk fast and be the leader of the walkers
CRUCIBLE FITNESS è IRONCAMP KY
Iron Facts:
1. The river is powerful but the current is supposed to be reduced come race day. Should be wetsuit legal. One loop.
2. I need to go from current 12/23 gearing to 12/27 compaq gearing on my Lucero.
3. The hills weren’t as bad as I had imagined. Don’t blow it on the first loop as you repeat the hills on the second loop. (: Tour 150, Tour de Oink, loop after Wye Mt, ½ Iron at Degray! Without the whoppers) draw energy from the picturesque route. Traffic and cars a problem right now on part of the route and some of the drivers are not friendly. Good road conditions except for two miles of potholes on 42.
4. The run is good thru town (similar to marathon) and finishes in an area similar to . Flat, thru buildings so limited wind, but it will be hot but should have good spectator support. Consider cant on road and make adjustments, don’t run on the sidewalk if possible as it is harder but that will be where the shade is. Scenic, draw energy from the crowds. Lots of straight road, so don’t have to waste mental energy on turns. Summer hours are longer so you will have more daylight on run.
5. Get your training thru www.cruciblefitness.com
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Story:
"How to lose three pounds and gain 11 new friends"
I was really looking forward to spending my birthday weekend doing something totally unconnected with reality - going to my very first sports camp! I didn't really know what to expect but I knew that I was going with my training buddy - Heather and my training mentor - David.
Friday at I get up to head out to David's house. I thought Heather was meeting me at my house but she thought I was picking her up so at 3 a.m. we communicate and my first thought was "uh oh, we are going to be late for David" I knew he was punctual but never mind I head out to get her and reminded myself that we were all on vacation and to enjoy the time. So we get to David's at and I realize right off that my big suitcase (that David said looked like I was going on a transatlantic voyage) would not fit in the van with the three bikes and gear. Again, he did not lose his patience and next time he said he would give me size dimensions for my luggage! We divide my stuff into three duffel bags and finally at we set off. I thought this trip is going to be good as David was still calm!! He had gone to extra effort for us by packing fruit, nuts, pretzel sticks and drinks for us. We nibbled on dark chocolate with almonds and raspberry flavored water while we talked the whole way to . We did make one pit stop though. I have four boys (one girl), one male dog, my husband was in the Army and my Dad was in the Air Force so I did say to David "within the next hour, I need to make a pit stop" my best effort at "guy talk"!
We realized that we did not know where the pool center was. With a quick call to Rich, he connects us with Kris (the local) and we get directions to the pool. We thought we were 20 mins early but actually we were late as we forgot KY was one hour ahead of us! With some swimming examples and verbage we began to understand what we were supposed to be doing in the water! Then there was the speech if I am talking, then you are not! Rich’s marine experience was coming out è we quickly changed into our swimsuits and then headed into the lanes for some 25 yard drills. Most of the women were shivering in the cold water so we got to go first to be filmed underwater. Great I thought to myself I did my best effort but really wanted to do it one more time afterwards I got to dry off and head into change clothes..
Ahh, my first shower of the day at !! After being awake since early morning, this felt great! I had Iris tell me when they were starting the video shots of us swimming. It wasn’t long before we were back in the conference room watching everybody swim. This was really cool to see our strokes underwater and sure enough I still had my head too far down and now needed to look 2 feet out in front of me, plus my shoulders were flat. This shoulder thing was a new detail to add to perfect form in swimming so I filed that it my brain to work on later.
Then we went out to eat at Tumbleweed, a restaurant overlooking the . Okay, when I saw the river, I thought wow that’s a big river and we are going to swim in it!!? Pretty powerful. It was great getting to know everybody and I can relate to people thru how many children they have or where they live plus I got everybody’s emails. I announced to the group that it was my birthday and this weekend was a gift from my husband. Rich seemed personable and so did the others.
When I returned to the hotel, in my room, my husband had arranged with the concierge to put a Gatorade bouquet in my room with a sign that said happy birthday! I called him to tell him how sweet that was and thought to myself how good of a day I had.
The alarm went off at on Saturday so we could get ready for our bike ride. Chocolate poptart and coffee for me and off we go. David gave us a review on how to put our front tires on our bikes. We try NOT to do that, the less moving parts the better, I say! We set off to ride over to the park area and immediately take a little jig, where we took a photo while we were stopped! We meandered around the downtown, and I thought it was cool to ride on the deserted city streets.
Rich taught and reviewed gearing with the group and I learned more about gearing although in the past many people including my husband and bike shop guys had tried to explain it to me. I just never got it. I am still not sure I could explain it to somebody but basically I am at a 12/23 (perfect for the flat Ironman I did) but need a 12/27 Compaq for this upcoming hilly ride. Hmm, I think well I had a ride that day with those gears and Rich started to have little sayings for us, I repeated his mantra it is what it is. My heart rate monitor on my Garmin had quit working and on the ride I noticed that the whole Garmin is not working and neither is the computer on the bike! Well, now I am J.R.A. (just riding along). I didn’t know my mileage, the time or my pace and actually it was quite liberating!
Heather and I ride a lot together and her heart rate monitor and time was working so we just rode!!.. Noticing the landscape, the horses, the hills, the angry cars, the potholes, the shoulders, the lack of shoulders, the trees. It was a great ride! We did run out of water before the designated stop at a convenience store which did not make us sick but we noticed our depletion on the next hills after the store. The sun had come out and my improper gearing was showing up! But remember, I didn’t know the time or the pace so I just kept on going!! It did get hot on this part. At , I came to a stop and take out my left foot like I always do, and for some reason, just tilted right and went right on over! The whole bike was attached to my right foot. With three cars lined up behind me, I could see the funny side of it but still needed to get my foot out. I thought, great I now have some birthday road rash and there are few other mothers out there getting this kind of present! I had grazed elbows, knee and butt but fortunately did not snag my britches!! We went into the convenience store to wash out the road grit and refill on water. Now my forearms hurt in the aero position but at least it took my mind off any fatigue my legs were feeling! Rich checked on us and we refilled again at a convenience store. This store had an unfriendly sign that said this ain’t no Burger King! A big guy was working the counter and when I told him we were training for an Ironman, he seemed unimpressed and just stared at us. I wondered if the local tradesmen had been told of the upcoming cyclist traffic..
Well, we get close to town and I pick up speed and energy, but didn’t realize that it was 18 miles to town! And there would be no shoulder either. Hiway 42 is a busy road with cars and boats and motorcycles passing us. We get rained on which actually makes me go faster as I hear a thunder bolt! The big houses were gorgeous and so was the river. I still felt good but really did not want anymore of the Perpetuem that we were trying from David. It was a gradual downhill into town which was great and the road was smooth perfect for me and my bike.
Heather and I ate a granola bar when we got to the room and have enough time to get cleaned up before the seminar. The seminars were very informational and we took lots of notes. Some information we had heard before but other information was new. Everybody had good questions. The conversation turned to power meters/taps and wattage and lots of numbers were being thrown out. I also started to think of numbers hmm, I had been up since , I hadn’t had a real breakfast or a real lunch come to think of it and it was I had eaten liquid nutrients from a bike bottle, a coke (of course on a ride!), ½ a banana, a poptart and a granola bar. I began to count up calories all the while listening to the power meter talk. I also added up sleep hours and realized that I hadn’t really had 8 hours of sleep either, hmmm, I think I was fading and noticed that Heather was too! So, since I couldn’t talk if Rich was, I decided to pass a note to Kris (the local gal) that said Dinnerl Oh, yeah, I got busted, just like in school as Rich called me on it and asked me what the note said! Well, I still laugh about this one as I told him dinner! Well, we finished up and went out as a group to dinner in a downtown area that reminded me of . I forgot the name of this restaurant but here I had salmon, rice and vegs and it was good.
At dinner, we got to talking about the differences between riding with women and riding with men. This was entertaining and enlightening! Did you know that guys can ride with each other and not even know more than just their first names?! I razzed them on this one. I really liked Paul and Kris, the local triathletes and found out that they worked together in the same lumber manufacturing plant.
Angela and Amy were from and Amy had some significant road rash/gashes on her from a wreck that day. They wore their reality bikes team jerseys and tshirts and were really with it = cool chicks.
Chris was from Hot Springs, just 1.5 hours away from us so we knew we would get together again with him. Paula had completed IM South Africa and said it was the best day of her life as her family was there to watch her. She is studying at the
Iris was also interesting as when she completed her first ½ Iron she qualified for Kona! At Kona, on the ride she got sick and threw up for the first 85 miles and missed the cutoff by 17 mins. Then she went to and got another spot at Kona. This time she and her husband got over to HI 10 days early but she got a lung infection, still entered the race and was so sick that she missed the bike cutoff by 13 minutes! But that had not deterred her as she gets on her computrainer to mimic hills as she lives in where it is flat. Her husband Mike is also doing this race.
On Sunday, we got up at for an run clinic at the park. We were late in the lobby, so that meant we were late getting to the car so we decide to hitch a ride with Mary instead of walking. I had a hankering for a Starbucks and when I saw one on the corner, I decided to tell the group in the car that I was getting out! I hopped out and ran over only to discover that it opened up in 10 minutes!! What kind of coffee shop was that anyway. Well, Mary had decided to wait on me, just in case, so with some laughs we head on over to the parking area with her giving us coffee anecdotes. Mary lives in Cincinatti and has two children and this was her first IM, but she just completed a ½ iron in and it went well for her. She was funny.
We all spread out for the run clinic and Rich showed us how were supposed to be running with a higher cadence, shorter stride and all the energy from the waist down. Heather asks him to demonstrate and with a quick friendly gesture! he runs across the field. Hmm, we think, maybe we can do that. We do several drills that were different but fun and then talk about the run course.
Now the sun had come out and it was warm and muggy. We take off running and Rich follows and circles around on Paul’s bike. He tells Heather and I that we have low cadence and that I have too much torso twist. We try to increase our cadence but end up doing that and also increasing our speed and become winded. So we decide to run our way for 3 mins, and Rich’s way for 1 min. We laughed at our efforts. We took some photo shots along the way especially when we get to the scenic . Okay, we were counting down, three minutes of our running and darn it, the time was up. We did take walk breaks and ate some GU and just as we were coming off a walk break we saw Rich up ahead. We gotta start running again! He had a great sense of humor and we told funny stories leading up to our end point. He goes on ahead and we break left going towards the hotel. And then we see it-- the Starbucks! We were sweaty and stinky but we popped right on in for a cranberry scone and a coffee. We walked back, enjoying the flavor and met up with David in the lobby who handed us our pool stuff. We went over to the pool for a quick dip and just to lay down for thirty minutes felt so good.
The last seminar was about nutrition and final questions. At the break, Larry also showed us some good stretches. We had all gotten along so well, that it seemed sad to say goodbye. I thought to myself if we all lived close together, what a fun club we would have. On the way home, we reviewed our favorites and laughed and talked Tri stuff until my brain was stuffed full. After drop offs and a Walmart grocery trip, I got home at .
Memorial day is the beginning of the second half of my 26 week training for Ironman Louisville.
Last week was a great week. Coming off of a good race at the Four States TRI in Texarkana, led into several good training workouts.
Saturday we had a dozen that did ½ to all of the M & M loop with us and 5 of us ran 4 ¼ miles afterward (actually negative splitted the run with 8:30 pace out and 8:00 pace back)
I finally got both 30 minute 90% efforts in during the ride … (averaged almost 24 for the 1st 30 minute effort with some elevation involved)
We did have 2,200 feet of climbing and averaged almost 21.5 mph for the M & M and then ran 4 ¼ …
Ended up with 72 miles on the bike … Saturday was really a Great Day to be on a Bike!!!!!!!!!!!!!
Sunday after church, I met Emily H. and did to 8 mile TT intervals on Rebsamen Pk road at about 92% of current Hour TT effort.
After the Ride ... I watched the INDY 500 until it was rain delayed at lap 113. Set the DVR to record the rest of the INDY race and the Nascar Race. Pat & I then went to Rioverfest with Reba & Jason and Alex & Corbin and Pat's Mom & Sister. We watched Alex & Corbin play around, talked to friends, went to the Marshall Tucker Band Concert, & watched the fireworks.
After Riverfest ... I watched Dario Franchitti win the Indy 500 (shortened by 34 laps due to more rain).
On Monday ... went to the DU for the Parks with Baucum F. and Anna S. and watched the race and took photos.
The following link will take you to the Duathlon photos and other recent photos http://www.flickr.com/photos/dewonn43/sets/
Had a good ride with the "Fast Girls Slow Guys" group on Tuesday and I ran 6 miles on Wednesday pushing Alex around our neighborhood (many hills). But I skipped the 2 hour run on Thursday due to IT Band problems.
Friday thru Sunday will be my Ironman Training Camp with Rich Strauss (www.cruciblefitness.com )
Sunday May 20th was the Four States TRI in Texarkana ...
Mike Riley and his crew did a super job with the race … This race has been growing each year … There were about 200 entries this year … I have done a lot of races … and I really can’t think of anything they could do to improve … except to Post directions to the race site online somewhere
The race features:
1) Friendly event personnel
2) Chip timing by the www.atomicracingsystems.com crew and they always do a great job
3) One turn on the swim course
4) Nearly closed to traffic bike course
5) Closed to traffic run course
6) Great American Flag lined finish chute
7) Great post-race Food & Drink
8) Awards (on time) & give away(s)
The race & the great weather provided an excellent time to visit with TRI friends that live outside of the area … and it was a great time to hang with training partners also …
Daniel Agnew tore up the course record … but Beau Theriot (from The Ride) made him earn it …
Now that Daniel is getting some coaching from Chris Hunt (Masters winner and 4th overall at this race), it is scary as to how good he can really be ...
2 guys age 60 finished ahead of me because they beat me by 2 minutes on the swim even though I was happy with my swim … Note: the water was a little murkey ... so I could not see the lane line
I was about a minute quicker with the wetsuit … but I gave some of that back when the zipper stuck after the swim …
My Ironman Distance Training Plan from www.cruciblefitness.com (and getting my weight under 160) helped my to my best time ever by 2 minutes on this course and a fast last mile on the run ... So I was happy with my results inspite of missing an award by a few seconds ...
BUT è I was still 4th in age group (even though in the top thirty over all) … I had to sprint in the long finish chute to try to hold onto 3rd position ... but as we neared the finish line ... I felt as if I could get a cramp in my right upper hamstring ... And in that delerious moment ... I was able to focus and think rationally that I had a 56 mile training ride after the race and a lot of important Ironman training in the coming days/weeks ... so I backed off to avoid injury ... still very happy with my improvement in this race .... without doing Sprint specific TRI training ...
2nd 3rd & 4th in my age group were separated by a total of 20 seconds … Tic – Toc – Tic – Toc …
Even though my transitions for this race had a few problems … my T1 + T2 time was 3rd overall (I took a couple of seconds to start my power meter & at T2 I grabbed my Garmin and I had to mess around getting it turned on because of poor planning and not already having it on before the race started) …
I raced my TREK Madone, since I had not had time to get race ready on LUCY yet. I felt a little down on power on the bike (possibly due to weight loss program & current Ironman training) so I tried to hold it steady instead of pushing too hard and ended up 13th overall on the bike (just under 23mph) but the restraint on the bike probably helped my run (along with the light weight) … I ran the first mile too slow because I was catching people that I usually never pass on the run so I held back for a while …
Run Mile splits were 7:38, 7:15, & 6:52 (one if not the fastest last miles I have ever ran at the end of a TRI)
Photos can be found on my photo site in the set titled (click on the link to the right)è 2007 Four States TRI
Results websites è
4 States TRI overall http://www.doitsports.com/newresults3/client/84847_199530_2007.txt
4 States TRI agegrp http://www.doitsports.com/newresults3/client/84847_199529_2007.txt
After the award festivities concluded I drove back to Arkadelphia and rode the De Gray ½ bike course (56 miles) and then went home
Danger ... Danger Will Robinson !!!!!! ...
Only True TRI - Geeks need look any further ... NOTE: danger of information overload exists ...
= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =
…
Below are the stats from my power meter for the 4 States TRI & the following 56 mile DeGray ride
Entire workout (253 watts):
Duration: 34:22
Work: 504 kJ
TSS: 55.2 (intensity factor 0.982)
Norm Power: 253
VI: 1.04
Distance: 12.838 mi
Elevation Gain: 197 ft
Elevation Loss: 200 ft
Grade: 0.0 % (0 ft)
Max Avg
Power: 483 244 watts
Heart rate: 150 145 bpm
Cadence: 104 82 rpm
Speed: 34 22.7 mph
DeGray ½ Bike course after the Four States Race è the 1st & last 8 mile nasty bumpy section is continually getting worse … needs new pavement bad … rode the last 8 bumpy miles easy which brought speed & power for the ride down a little …
OVERALL this was a great training ride ... obviously having raced hard 4 hours earlier and then hanging out and then coming back for this ride ... slowed the effort. This was also my 1st time on LUCY on a course with twisty downhill sections and there were some trafficy section that I was a little tentative on ...
Note: my distance was measured from the entrance to the parking lot … so it was a tiny bit short
Entire workout (208 watts Normal Power):
Duration: (2:53:30)
TSS: 188.9 (intensity factor 0.808)
Norm Power: 208
VI: 1.09
Distance: 55.467 mi
Elevation Gain: 2388 ft
Elevation Loss: 2333 ft
Max Avg
Power: 516 191 watts
Heart rate: 141 128 bpm
Cadence: 116 79 rpm
Speed: 38.7 19.2 mph
Each interval below is a road segment between intersections for turns
Interval 2:
Duration: 25:26 (25:35)
Work: 327 kJ
TSS: 34.9 (intensity factor 0.907)
Norm Power: 234
VI: 1.09
Distance: 8.064 mi
Elevation Gain: 479 ft
Elevation Loss: 272 ft
Max Avg
Power: 463 214 watts
Heart rate: 138 130 bpm
Cadence: 106 81 rpm
Speed: 34.3 19.0 mph
Interval 3:
Duration:
Work: 70 kJ
TSS: 8.4 (intensity factor 0.856)
Norm Power: 221
VI: 1.31
Distance: 2.445 mi
Elevation Gain: 118 ft
Elevation Loss: 312 ft
Grade: -1.5 % (-197 ft)
Max Avg
Power: 516 168 watts
Heart rate: 138 126 bpm
Cadence: 100 76 rpm
Speed: 38.7 21.3 mph
Interval 4:
Duration:
Work: 88 kJ
TSS: 8.3 (intensity factor 0.841)
Norm Power: 217
VI: 1.04
Distance: 2.492 mi
Elevation Gain: 79 ft
Elevation Loss: 62 ft
Grade: 0.1 % (16 ft)
Max Avg
Power: 331 208 watts
Heart rate: 136 129 bpm
Cadence: 98 81 rpm
Speed: 29.5 21.3 mph
Interval 5:
Duration: 27:16
Work: 334 kJ
TSS: 31.5 (intensity factor 0.833)
Norm Power: 215
VI: 1.05
Distance: 9.918 mi
Elevation Gain: 305 ft
Elevation Loss: 551 ft
Grade: -0.5 % (-243 ft)
Max Avg
Power: 407 204 watts
Heart rate: 139 131 bpm
Cadence: 106 82 rpm
Speed: 32.2 21.8 mph
Interval 6:
Duration:
Work: 32 kJ
TSS: 3.3 (intensity factor 0.913)
Norm Power: n/a
VI: n/a
Distance: 0.834 mi
Elevation Gain: 16 ft
Elevation Loss: 7 ft
Grade: 0.2 % (10 ft)
Min Max Avg
Power: 364 223 watts
Heart rate: 129 137 134 bpm
Cadence: 56 83 76 rpm
Speed: 15.7 23.2 21.1 mph
Interval 7:
Duration: ()
Work: 134 kJ
TSS: 12.2 (intensity factor 0.819)
Norm Power: 211
VI: 1.03
Distance: 3.751 mi
Elevation Gain: 56 ft
Elevation Loss: 56 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 353 205 watts
Heart rate: 129 137 135 bpm
Cadence: 40 92 82 rpm
Speed: 5 25.2 20.7 mph
Interval 8:
Duration:
Work: 128 kJ
TSS: 11.2 (intensity factor 0.804)
Norm Power: 207
VI: 1.01
Distance: 3.666 mi
Elevation Gain: 52 ft
Elevation Loss: 30 ft
Grade: 0.1 % (20 ft)
Min Max Avg
Power: 126 287 205 watts
Heart rate: 104 137 131 bpm
Cadence: 29 96 84 rpm
Speed: 6.5 24.3 21.1 mph
Interval 9:
Duration:
Work: 30 kJ
TSS: 2.6 (intensity factor 0.806)
Norm Power: n/a
VI: n/a
Distance: 0.771 mi
Elevation Gain: 13 ft
Elevation Loss: 13 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 109 291 206 watts
Heart rate: 126 134 131 bpm
Cadence: 80 97 88 rpm
Speed: 17.4 20.7 19.3 mph
Interval 10:
Duration: 31:40 (32:54)
Work: 365 kJ
TSS: 32.1 (intensity factor 0.78)
Norm Power: 201
VI: 1.05
Distance: 9.894 mi
Elevation Gain: 538 ft
Elevation Loss: 279 ft
Grade: 0.5 % (259 ft)
Min Max Avg
Power: 378 192 watts
Heart rate: 106 138 129 bpm
Cadence: 28 101 78 rpm
Speed: 3.2 34.8 18.7 mph
Interval 11:
Duration:
Work: 86 kJ
TSS: 7.1 (intensity factor 0.74)
Norm Power: 191
VI: 1.03
Distance: 2.499 mi
Elevation Gain: 62 ft
Elevation Loss: 72 ft
Grade: -0.1 % (-10 ft)
Min Max Avg
Power: 312 185 watts
Heart rate: 123 132 129 bpm
Cadence: 57 93 79 rpm
Speed: 1.3 24.7 19.2 mph
Interval 12:
Duration:
Work: 124 kJ
TSS: 13.2 (intensity factor 0.855)
Norm Power: 220
VI: 1.16
Distance: 2.405 mi
Elevation Gain: 328 ft
Elevation Loss: 131 ft
Grade: 1.6 % (197 ft)
Min Max Avg
Power: 374 190 watts
Heart rate: 105 141 125 bpm
Cadence: 41 116 69 rpm
Speed: 4.7 30.6 13.3 mph
Interval 13:
Duration: 27:40
Work: 246 kJ
TSS: 19.3 (intensity factor 0.647)
Norm Power: 167
VI: 1.13
Distance: 8.221 mi
Elevation Gain: 269 ft
Elevation Loss: 509 ft
Grade: -0.5 % (-236 ft)
Min Max Avg
Power: 371 148 watts
Heart rate: 95 132 120 bpm
Cadence: 49 99 74 rpm
Speed: 5.2 36.7 17.8 mph
Tuesday ... morning I went on the "Infamous Take no Prisoners ride" from Kroger
This was only the second time that I had been on the current route for this ride and … Chris C. had made a good pull as we were going west on the 4-lane north of the Submarine … so he had just shelled the other guys off the back … (which I think is always his goal) and when he pulled off I was on the front and I knew we had to make a right turn to double back toward the north end of the Broadway Bridge to go over into LR and just as I was turning I heard “STRAIGHT” and so I started to straighten up to go on straight … but ACTUALLY what was said was “GRATE” … well any way Chris reacted quick enough that we didn’t get together … so much to Chris’s chagrin that let Haley & Jeff pass us while John, Chris & I were trying to regroup …
John J. pulled to Rebsamen Pk Rd then Chris headed down past the Alltel Bldgs @ 26mph … and when we got to the Golf course … I kicked it up to 29 to make up for letting those guys back on in NLR … because Chris always wants to see how many he can blow off the back … I had to let off momentarily due to a couple of deer … and then we got into a good rotation and stayed at about 26-28 to the BDB
This ride trains different energy systems than I normally train … so that moves it into the “All Rides are Good” category. And it is hard since I'm doing hard Ironman Bike training on Saturday/Sunday ... and I really need 2 days to recover instead of 1 day.
My transition run after the Tuesday Morning ride was not so good ... it started okay ... but after about 1.5 miles my upper right hamstring didn't feel good ... so I walked back.
Wednesday ... I ran 6 w/ Karmon J. and the hamstring felt ok ... but not great ... so I only did EZE Z1 running ...
Wednesday is also the birthday for, Corbin,
one of my training partners ...
SWIMMING ----------------------------------------->
Well ... I don't guess you could call it swimming yet ... but I am going for swim instruction this week @ UALR with Jeannie Churchill from Splashwear Aquatics ... see her for your swimming needs @
Splashwear Aquatics, Inc.
Ph/Fax - 501-565-7800 toll free - 1-866-218-SWIM cell - 501-580-6723
2906 S. University Ave.
Little Rock, AR 72204
Broadmoor Shopping Center Across from UALR
MAN ... this was one dreary weather week until Sunday ... mostly cloudy ... misty/rainy ... but nice temperature ...
Monday - Swim - need lot of work here
Tuesday - Did the Tuesday nite FGSG ride with about 40 minutes of 90% FT (funtional threshold) effort & ran 3miles
12:42(8:35/pace avg HR142-Z2) out &
10:42(7:26/pace avg HR156-Z4) back
Wednesday - Swim - followed by 6 mile run mostly Z1 on the NLRHS track Thursday - ran 10 miles including 7 miles pushing the 3 wheeler to get Alex from school ... but he actually ran 1.8 miles from school to my house (@ 10minute/mile pace) and then a pushed him a couple of more miles to finish the workout. Saturday - we had about 20 show up for the Keo Express ride (63 miles from my house) ... 73°F great ride ... low cloud was like mist or fog for the 1st hour ... we ended with 12 riders hanging on ... the middle 44miles were over 22mph ... John J. & Jo S. had some great pulls on this ride ... 31 min @ NP258 (94%) avg 141bpm -> NP = Normalized Power After pulling for 30 minutes @ 90% (12miles avg 23-24mph) I managed 400 watts to catch the sprint right before Keo ==> Got some great photos on the Keo Express ride which will be posted @ http://www.flickr.com/photos/dewonn43/sets/ Sunday 86°F and SUNNY - great ride ... Rode from house & met Bill C. near St. Joseph(s) ... and did 8 miles on RP(Rebsamen Pk Rd) 21 min @ NP243 (88%) avg 137bpm 11.1min @NP243 (87%) avg128bpm From Murray Pk to BDB to Ski Lake Followed by a 28.6min 3.4 mile Z1-Z2 Transition run: 14:58(8:53/pace avg HR134-Z1) out & Week 11 will include swim lessons on MON-THUR evening @ UALR ... by Jeannie @ Splashwear Aquatics
5.5min @ NP262 (95%) avg 144bpm
5.3min @ NP240 (87%) avg 137bpm
5.8min @ NP250 (91%) avg 134bpm
And the sprint on Lynch drive was 500 watts for 40sec (car turned left in front of us & another pulled out in front of us going <20 or would have been better)
9.2min @ NP250 (91%) avg 141bpm(2nd 1/2 of above 21min)
(Passed on 2nd 90% effort)
13:37(7:57/pace avg HR144-Z2) back
Tuesday: Got in a good early morning (5:00am) ride followed by a 2.5 mile run
Wednesday: was a 6mile run
Thursday: was a 10+ mile run pushing Alex (over the BDB - Big Dam Bridge twice)
Friday:was a 60 mile ride with Jo S. & John M. to Maumelle Park and then the 40K around Roland (~22mph) and back
Saturday: I went to Fayetteville for a Clinic on power usage on the bike with Hunter Allen ... Learned lots of great training/racing info ...
Sunday: went to church, did a 40 mile ride with some 90 & 100% FT (functional threshold) efforts and then a 2.5 mile transition run at 7:45 pace ... and then went to visit Reba & Jason and the grandkids ... Jason grilled steaks on the Barby and we ate out on the deck ... (Jeff Gordon won @ Talladega)
The temperature was only 51F at 6:00am when we rolled out and maxed out at 61F by 9:45 when we returned ... but the wind was only about 3 mph which was nice. We had 5 guys (including RichardW from Ohio), 2 girls, and several noshows for the ride.
I was still testing a new TRI Bike (QR Lucero) ... so I did some hard intervals on the way out ... and pulled @ about 24mph for 20 miles on the way back to get a good feel for the bike while on the aerobars. The entire 63 miles was at 19.2mph rolling average ... including some slow rolling at the beginning and the end.
After the ride, JohnM & I did a 4 1/4 mile run at 9:42 pace as the temperature warmed up quickly to 72F.
After all of the fun and games on the bike/run, Pat & I cleaned/reorganized out our garage.
Well, here it is:
BIKE: after a hic-cup described from Tuesday ... it appears that I have improved about 10% in the last 2 months on the bike.
RUN: 5 mile run was under 8 minute/mile pace even with a lack of rest before the run ... not great ... but best in quite some time ... HR (heart rate) was not very high ... so I had lots of cardio left ... but legs were not rested enough
SWIM: a long way to go here ... needed to use a pull bouy to complete the 1000 yd swim without just slowing to a snail's pace ... still there was improvement over last month ...
My Groups
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Vox Tri Club Updated: Oct 3, 2009
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101 Things In 1001 Days Updated: May 15, 2009
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pink floyd testament Updated: Dec 17, 2008
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