Tri Talk

Aero Helmet Advantage For Us Slower Triathletes?

Wed, 09 Mar 2011 17:11:08 +0000

Maybe there is hope for me.

From the Gear West blog:
My link

Aero Helmet Advantage For Us Slower Triathletes?

Wed, 09 Mar 2011 17:10:56 +0000

Maybe there is hope for me.

From the Gear West blog:
My link

Is This Forum Dead?

Wed, 23 Feb 2011 20:21:00 +0000

Like, is it even worth it to keep checking it? It seems like all the old guys have moved on and there hasn't been a new thread in months.

Does anybody still check this?

Wind Tunnel Results

Tue, 25 Jan 2011 23:18:24 +0000

Check out David's preliminary Wind Tunnel Resultson hydration systems. Very cool stuff!

First Light Half Mary

Mon, 10 Jan 2011 19:49:54 +0000

As always, the full report can be found on my blog.

Priority: B; first race of the season, 12 weeks into training plan.

Breakfast: 2 medium sweet potatos. About 20 oz of water w/ NUUN
I cooked them the night before in a toaster oven (which I brought w/ me). I also skinned them, mashed them and put them in a container w/ foil. All I had to do was fall out of bed and eat. And, let me say, this was by far the best/easiest way I've found to eat them. They went down super easy.

Drank about 6 oz over the next 2 hours. I was already peeing clear every 30-45 mins, so I saw no need to drink more.

Wore an outer layer for the warmup; took a gel, 200 mg of caffeine (generic brand) and about 5 oz of water w/ it.

Goal was to run sub 1:40; LT field tests put me at 7:30/mi for the 30 min test on a gently rolling course. Pacing strategy was to stay aerobic for the first 6.5, pick it up to mile 10, pick it up again to mile 12 and kick it in over the last mile. Programmed my Garmin 305 to beep if I went over 183 (LT=185) for the first 6.5.

Ran first two miles in 7:45, but couldn't get HR up to the 180s until about 10 mins into race. Took 3 gels, one every other aid station, but spit most of it out. Testing the theory that you don't have to actually consume calories to get the benefit, just get it on your tongue. Probably took in 100-125 calories over the course.

Pace felt way too easy for the first 4 miles, then felt about right until mile 10. Was not in any difficulty whatsoever until mile 10.5ish. 10.5-11.5 was a real rough patch, but I felt good for the last mile and a half.

Was pretty windy. ~14 mph, and most of the course was very exposed. I'd estimate we covered about 3.5 miles w/ a LH crosswind, <1.5 mile direct headwind, 3-4 mile RH crosswind and .5 mile direct tailwind. The first 4ish were pretty protected.

Negative split: 51:16 for first 6.5; 50:04 for second 6.5.

Total clock time: 1:42:51; 7:52 avg

10:32 PR over March 2010's Tom King half mary. Both pretty flat courses.

I think the race went well. Aside from not hitting 1:3X, I accomplished every goal I set out to accomplish. Pretty bad case of DOMS this morning, as well as a pretty big blood blister where the tip of my 2nd toe (metatarsal?) contacted the front of the shoe. Wore my Newton trainers, which are a half size too big. Will buy properly fitting Newton racers for this season's A race.

Any other info you guys interested in?

What Can I Do At Lr Marathon?

Mon, 03 Jan 2011 21:54:42 +0000

Here is the LR course/elevation profile http://www.littlerockmarathon.com/Upload/documents/2011marathonmap.pdf

Here is my most recent workout http://connect.garmin.com/activity/61829923

Now, let the predictions begin. Be honest. My previous race was white rock marathon (runtherock.com) you can look the results up if you'd like 3:40 as my first mary

Latest Tri-talk--questions For David

Sun, 12 Dec 2010 11:08:46 +0000

David,
I must say that I question the value of even mentioning such far-reaching research without actually naming which aerohelmets hurt and which help performance. I wear a Louis Garneau rocket with a visor. While you certainly have no obligation to publish your research, if you're not going to do so, why mention it. Just to make the rest of us feel like we don't know anything. For the first time, I feel that your job as podcaster and your job as retailer are in conflict. I've been listening to your show since about show 20, and I've always trusted your advice. I think you should think hard about today's show.
With a great deal of respect,
Mad Dog

Free Weights Vs. Machines

Tue, 07 Dec 2010 18:59:45 +0000

So I read an article in the doctors office in Men's Journal Fitness Health Lifestyle You Don't Have Enough Abs whatever magazine while waiting for my appointment and they had a pretty convincing article about the benefits of free weights over specific targeting machines. I've always felt there's a benefit to the compound movements, but always felt like the specific targeting effects and reduced risk of injury from machines justified their use. The article got me thinking at least...

Assuming you believe in the benefits of strength training for triathlon, what would be some recommended free-weight exercises?

I've typically done the Friel-endorsed periodized (stolen from Bumpa?) weight-routine. You know the one with the lat pulldowns, seated row, leg press, squats, etc. It's worked pretty well, but I would like to improve my overall core strength for next year.

Dwrm Race Report

Tue, 07 Dec 2010 01:47:19 +0000

This is the first full blown race report i've ever written (at least in as much detail).

Sunday: 5:44 am, the first of three alarms I set goes off. I was already awake and feeling great from the warm up I had done on Saturday, 4 easy miles and some strides to open everything up.
I didn't take a shower, which is unusual for me, but for some reason I didn't feel like it this morning. I brushed my teeth and started getting ready to go. I wore my Nike short shorts and a long sleeve shirt, old school nike lunar racers (the originals, not my new ones), sunglasses, and my ipod/headband gear. My dad had told me to cut a trash bag to warm up in, which I wore over everything.

5:55am
I get in the car, which is driven by my uncle (thank the lord for stress free travel), and we head to Fair Park. There was a lot more traffic than what I expected, and the bagel I had bought the day before was pumpernickel, not plain. I did not eat it. I had one gel in the car on the way to the park.

6:15am
Arrive at Fair Park and get out of the car heading straight for the big building that they opened for everyone to stay warm in. This is where I took my first dumper and Vaselined up the delicates for preventative measures. After the dumper I just kinda sat around looking for people I knew, ran into a couple people and then did a short (like .25mi) warm up.

7:40
Head to corral A and took another gel. I saw willy in his off brand snuggie and stood talking to him while a whole lot of nothing happened.
We discussed our race pace goals and he said he was going to run with me, at a 7:05 pace. This was a load of crap as I was soon to find out.

8:0x am
Gun goes off, and we start running

Immediately I am running a 6:xx pace, well below 6:54, which would have broken 3 hours, but I figure it is just the adrenaline of a new race distance and don't worry about it too much. I did yell at willy to slow down, but he did not, neither did I.
As I went through the first mile marker I was astonished at how quick it went by, the lady yelled "6:38" and i had an "oh shit" moment. I felt great though, it was cold weather which i prosper in and relatively unwindy. I was tucking in behind a lot of people, who now I realize were probably mostly half marathoners, to let them block what little wind there was, which was smart I think.

The spectators were incredible, cheering, yelling names, numbers, waving signs, I felt like they were there to see me, a feeling you don't get at triathlons.

At the 5k marker I was under 20 minutes, about 18:40 I believe, which is clearly blazing for a first marathon. I felt great still though, and went ahead and took some gatorade on the course. This was fine by me, I was enjoying the run and was thinking that a marathon wasn't going to be an issue, after all I was prepared right? I had already done a 20 mile run, what is an extra 10k?

At the 10k marker my pace was averaging 6:43 according to the website, but I had 39:xx on my garmin, either way, it was a great 10k, and i was definitely sub 7. At this point, I knew something was going to have to change or I was going to suffer, but knowing and doing are two completely different things.

the next 10k still felt great, all downhill, taking in fluids, and at mile 7 a gel. No fatigue whatsoever for the first 13.1 miles, and the half was a decent open half time, going through at 1:30, the only problem is that means my pace had gone from a 6:43 pace to a 7:15 pace, and I felt like I was doing the same thing. I stopped at a port-a-john at mile 14, took a gel at 15, and then things got ugly.

Somewhere between miles 16 and 18, I hit the wall. I was told this happens at 21, which is complete bullshit. It happens whenever the hell it wants, and it hits you as hard as it wants. For me, it just started chipping away at my mentality, things like "that guy doesn't look fit and he is passing YOU" and "ease up, just a bit" started creeping into my head, and i did something I told myself I wasn't going to. I walked. For 30 seconds I walked, then I ran for 4minutes and 30 seconds, then I walked. This pattern continued sporadically for a long time.

Until I reached this point, I had disrespected this distance, the times people were saying, and the effort required to truly compete at this distance race. Even ironman seemed somehow do-able with a semi-adequate amount of training. This came back to bite me in the butt big time.

At mile 19 I was passed by a group of people, with one guy chatting it up, holding a stick with baloons on it that had three magic numbers written on them 3:10. This was devastating, 3:10 is the boston qualifying time for my age group, and I was watching my chance pass me, realizing there was nothing I could do to keep pace with them for 7.2 more miles. Then something more devastating happened, i watched the 3:20 group go by. I was still on mile 19, what the hell was going on?

at mile 20.5 there were cliff shots, which i ate an entire tube of (like 6 shots) and felt pretty ok for the next couple miles, and at mile 22 I had a couple sips of the new popular, soon to be outlawed "Four Lokos" drink-google it if you don't know what it is. At this point I was having fun with the race, which is what I should have been doing the whole time, but live and learn.

At mile 23.1 I had a surge of energy (likely from the four lokos) and was able to run a full 2 miles without stopping, then I had to walk a bit more, I credit most of this to my motivation loss from seeing all the 3:50 half marathoners walking and not realizing all these women weren't marathoners. The last mile was miserable, but I made it through to become a marathoner. 3:40 minutes, my slowest half marathon (second half in 2:10) and hating life, but emotionally drained and disappointed in myself. I know I will be back at this distance, stronger, and faster. I also know that in order to complete an ironman will take an enormous amount of emotional strength, which i think i can find, and very intelligent training, which i will get in time.

Much respect for every ironman and marathon finisher out there, this is the first true endurance event I've completed.

Help Me Pick A Name

Sun, 05 Dec 2010 23:25:28 +0000

Wanted to send this out as a feeler. I'm looking to start my own business soon. Originally, it will just be triathlon coaching. It will likely expand to cover nutrition consultation and, looking much further down the road, personal training. I plan to do this indefinitely, and hopefully it will get big enough to be my soul source of income. While I build it up, I'm going to start personal training at a local gym and slowly build a name for myself amoung an ever-growing client base.

If they all sound dumb, point me in a more professional direction.

Best Cycling Workout Dvds?

Fri, 26 Nov 2010 18:15:11 +0000

(Duplicate post on Slowtwitch)

Santa gave me the go ahead to buy myself a Lemond Revolution for Christmas; ordered it last week and expect to get it around Christmas, +- a week or so. Once that gets here, I'm going to add a 4th bike workout each week, thus making good on my vow to make this year a bike focus year.

My question: what are some of the best/your favorite bike workout DVDs to watch on the trainer? I want to focus on improving my Ironman bike, so I think I would benefit most from muscular endurance work; though I plan to periodize my sessions throughout the year. My parents, while awesome and supportive individuals, could not be more clueless about cycling. I need specifics: title, series and where to get it.

Background info: I am racing two IMs next year, and tentative plan to do 5 over the next 2 years. I've done 2 already as well as 4 HIMs and 4 years worth of short course racing. I'm not fast over any discipline, but can definitively say my bike is the weak link. I'm a 1:10-1:15 swimmer (4,000), a 9 min/mi runner (marathon pace), but tend to hover around 17 mph for race-pace bike work. I think I generally lack muscular endurance. I do not have a power meter and typically ride alone; this leads me to believe I take it too easy on my long rides.

I currently bike 3 times a week: drills Monday, intervals/hills Wednesday and long Sunday. Adding my 4th session on Friday. Also plan to either ride with people or mix in HIM-intensity intervals into long rides.

Finally Decided To Invest A Tt Bike

Mon, 15 Nov 2010 07:47:44 +0000

So after four years of getting passed by inferior guys riding better bikes I decided to get a tri-bike. I'm leaning to the Cervelo either P2 or P3. A couple of questions:
1) I've heard that the p2 is more comfy over long distances. Is this true? I also heard that if you get a 51 it doesn't matter.
2) One of my main races is very hilly, starting with an 18k ride straight up a mountain. How will a tt bike effect my climbing? right now I ride in a not too light Cinelli aluminum road bike.
Any other advice is more than welcome.
Thanks!

Course Record And Bike Record.

Sun, 14 Nov 2010 03:56:25 +0000

Just gonna paste a link to the blog ala tripk. http://adambeston.blogspot.com/

Morning Awake Time.

Fri, 22 Oct 2010 13:29:51 +0000

I have been struggling with getting up at 5:30 to try an get in the pool by 6:05. Had one decent workout out of the last 8 times I went to the pool so I have just been sitting here for 2 hours wasting away the morning. I am mostly interested in the times when you have to get up earlier then you want or by an alarm. Weekends I am fine or if I could get up at 6:30 even. I felt like leaving this morning about an hour after I got up but then it was too late. Just some thoughts from others might help I thought. I used to be choice #1 before having a kid but she should be old enough or I am getting to old or something.

Marathon Setbacks

Wed, 20 Oct 2010 20:11:25 +0000

This is the big question: What is the best way to jump back into training for a Dec. 11 marathon?
Last long run on Sunday, Oct 3 - 16 miles - miles 1-8 @ 9:30 pace & increased 9-16 to finish @ 7:30
Monday, Oct 4 First noticed a general pain @ the junction of 5th metatarsal & cuboid on Rt foot.
Tuesday, Oct 5 Cut 8 mile run short to 7 as the pain was constant.
-After ruling out all soft tissue (MT-self diagnosis) lets assume a VERY slight stress fracture
Monday, Oct 11 Birth of 3rd child at home - My first SON!!!
-This was a recovery week in my plan, so I took the week off for family and foot healing
Sunday, Oct 17 Severe virus hit me - was in bed for 36 hrs & still not up to 100%
This brings us up to today... My plan has be running 4 days a week, but I am cutting that back to 3 to keep the foot at bay and picking up an extra day or two on the bike. I have an 18 mile on schedule for Sunday. The foot is doing great as it has taken to the time off. So this brings us back to the original question? Do a short run prior to the long on Sunday? I am in uncharted territory!

Marathon Setbacks

Wed, 20 Oct 2010 20:09:51 +0000

Chlie Pepper 10k

Sun, 17 Oct 2010 00:08:57 +0000

So I ran a 10k this morning. A buddy of mine donated some money, got a few entries out of the deal, and gave me one.
The course is rough. It is two and a half laps at the University of Arkansas agri fields (it's actually not technically the agri section, but it's in their fence so whatever). The hill is over about .25-.5 miles and rises 50-75 feet in that span.

I hadn't really planned on doing much, as I stayed up till about 3am last night drinking and chilling. This morning I got my (a)typical running outfit on, which consisted of my lunar racers (chip in place), running shorts (thought about wearing my tri club's shorts but decided against it), race belt with bib # (I'm a triathlete right?), a warm up fleece, race glasses, and lucky NBA headband.

I ran from my house to the site of the race as a warm up, which was about 1.5 miles and it was cool, but i warmed up quickly wearing the fleece, and felt like crap the whole time. When I got to the race site I ditched the fleece in a corner (got it back after), went to the porta line and peed, I think i pooped before I left my house, but I can't remember.

I met up with a buddy I was going to run with, we both were planning on a sub 40minute run, and about 2 minutes before the gun went off, we met up. We lined up on the start line and got ready to roll, in the last minute or two I programmed my garmin for a 6:20 pace over a 10k so I'd finish it 39:00. That didn't happen.

I took off fairly conservatively, letting a lot of slower runners who were taking it out way too fast pass me, I was around a 5:45 pace. at about the .5 mile mark my legs felt like the adrenaline from the start had completely drained the glucose out. This would not be the prettiest race of my career, but it'd be the prettiest 10k! (1st open 10k).

I managed a really solid first lap, averaging sub 6 for the entire lap, as I looked at my watch it said 5:59 at the start of lap 2. The second lap was a bit slower, but that was to be expected, and I was still going alright, with a 6:05 avg pace. The hill really sucks the energy out of you, and even though it isn't long or huge, it's rough. The 3rd lap was starting and I hit the proverbial 10k wall, this is right at mile 4.75 so there's one more hill climb before we get to the finish chute. Over the 3rd lap my avg pace went from 6:05 to 6:13, so I clearly died hard. But I finished in 38:23 (told you i didn't go 39 didn't i?)

Finished 51 of 800+ and probably 7th in the age group (top 3 went 33, then 35, 37) felt great about my results, but that race was tough.

Post-first Im

Sun, 10 Oct 2010 12:11:11 +0000

So I finally did my first IM. Challenge Barcelona, last weekend. It was a great race, well-organized. I was pleased to have finished and would like to improve. I did the swim in 1:19 (despite wet-suit coming unzipped), the bike in 6:15 and run in 5:00, for a total of 12:40. The only major problem was a severe cramp in my right hamstring that occured right after I got on the bike. Has anyone encountered such a problem before? If so, any thoughts on how to remedy it. This probably cost me some time on both the bike and the run as it continued to hurt for at least four hours. I was happy that I didn't let it end my day.
My major question is how to improve on the run. I've run two marathons (3:41, and 3:42) so I think I can make some improvement on the run. I would probably be better on the bike if I rode a tri-bike, as I can't seem to get comfy on my clip-on aerobars. But that is partly an issue of money.
In any case, when I got to the marathon I was quite tired, and I found it to be tough. By 10 miles I was using a run/walk strategy, which did serve me well in getting thru the race.
Moving on, I won't be doing another IM till 2012 (no permission from wife), so I have time to work on improving.
Here are some thoughts:
1) Longer bricks. I almost never ran more than 1/2 hour after long bike. This was based on advice from a coach/friend. But perhaps I would be better served with some longer bricks.
2) Longer runs. My longest run was 28k, 2.5 hours. I know that Friel says that this is not advisable, but maybe since run endurance is my limiter, I should run longer.
3) More speed work. My goal for first IM was to do it without getting injured, but I think I can be a bit riskier.
Any long term advice would be helpful. And I must add that after having done one of these things, I have newfound respect for anybody out there who finishes them. They are hard.

Powerman Alabama

Mon, 04 Oct 2010 20:58:05 +0000

Does anyone know how long it takes to fill up? Has anyone done it?

Hell Week

Wed, 29 Sep 2010 02:05:36 +0000

Alright. Most people will prooobably think this is a bad idea. I've been averaging about 50-60 miles a week for the past bit, but haven't felt good on my runs and haven't quiiite been meeting my goal paces (they've been close, but not spot on). So here is my plan:
Last week and this week are now recoveries. Starting Sunday Oct 3 to Sun oct 10 here is my plan:
Sunday (10/3)
am-run 22-25mi @ base pace

Monday (10/4)
am-10 miles @ base
pm-6x 400 @ 1mi pace
4x 800 @ 3k pace
2x 1200 @ 5k pace
1mi @ 10k pace

Tuesday (10/5)
am- 5-8 miles @ base
pm- 1.5 @ recovery
Death x 6 ---> Death is a 1 mile hill (1mi up, 1 mi down) (http://www.mapmyrun.com/route/us/ar/fayetteville/775128572556833575)
1.5 @ recovery

Wednesday (10/6)
am-5mi @ recovery
pm- spin for 30-60 min

Thursday (10/7)
am- 8-10mi @ base
pm- 4x 400m @ 1mi
3x 800m @ 3k
2x 1200m @ 5k
1mi @ 10k
2x 1200m@ 5k
3x 800m @ 3k
4x 400m @ 1mi

Friday (10/8)
am- 4-6 mi @ base
pm- 1.5mi @ recovery
5mi @ 13.1 pace
1.5mi @ recovery
4x400m @ 5k
2x800m @ 10k

Saturday (10/9)
am- easy brick
OR
12 miles negative split, starting @ 8min/mile ending with 6:20 mi

Sunday (10/10)
am-16 miles neg split
pm-crawl in grave, die happy.