Active Community: Message List

Re: Accident in the Mounting/Dismounting Area

guest — Wed, 20 Aug 2008 12:01:14 GMT

There is no legal recourse for the owner of the vehicle at this point. If you wish to not get involved, then simply don't talk to them.

Re: Practice run through today! (Stats and questions!)

guest — Wed, 20 Aug 2008 11:56:15 GMT

Sorry, I over read the (not in open water) part. My reply to this portion is not valid for you case. Open water training will greatly benefit your pool swimming though, try it out, you will see great results.

Re: Accident in the Mounting/Dismounting Area

guest — Tue, 19 Aug 2008 17:04:11 GMT

All,

Bottom line, were is the police report? Thats the only thing that will prove who's at fault. Since there wasn't one, then inform the accuser of this and tell them to stop calling unless they want to be brought up on harrassment charges. There is absolutely nothing they can do now.....sorry, shouldn't have parked there, so sad so sorry, but you learned a leasson didn't you........ When an accident occurs on private property its up to the parties involved to settle the dispute throught here insurance companies, if nothing happened that day, the person with the car can go bag sand, they aren't getting a dime unless the athlete decides they want to file a claim.

-Anthony

Re: Practice run through today! (Stats and questions!)

guest — Tue, 19 Aug 2008 16:36:46 GMT

triitout,

Welcome! While you are trying to keep things as close as possible to the real thing, I will give a real world answer. First let me start of with a question. What if it is pouring rain on race day? There will be no stationary bikes at the venue I can assure you. Riding in the rain is one of the must do's, so you can see how your bike handles and better yet how to handle the bike. Wipe-outs are inevitable, everybody experiences this misfourtune sooner or later, better to do it in training than on race day. Your times will be much slower come race day. Expect anywhere from 2-4 minutes slower on the swim, and roughly the same for the remaining disciplines. Remember you did this in a controlled environment, in the pool, no wake, no other swimmers, not having to sight, getting the freebies from flip turns, etc.... As far as running goes, heres what I did to bring my time down, becuase beleive me, it is my downfall as well. I did transition runs after evey bike ride, short or long, tempo's or intervals. I started with a 10 minute transition run after these bike sessions, then worked up to 15, then 20 and kept them all at or faster than expected race pace. These are different than brick workouts, these are to get your legs ready for a fast turn over right off the bike, and the bricks are are meant for endurance, so essentially I run 6 days a week, up from 3 times. In a season I shaved off over a minute per mile on the run.

Good luck and remember this, "Train like you will race, race like you have trained", and have fun!

1:32:15...I am going to estimate your actual time @ 1:41:15, just add about 10% to your expected time, this will alleviate and dissapointment on race day and is much closer to real world. Let us know how you do.

-Anthony

Re: Question about aid stations on half ironman distance

guest — Tue, 12 Aug 2008 12:06:14 GMT

akazooey,

I did Steelhead last year and there were tons of places to pee, oak, maple, pine....jk, there were no porta-johns, this is common I beleive for most tris, although I won't know about IM till 09...hopefully. Generally speaking if you need to go that bad, you hydration plan has failed, try more gels(semi-solids), as a source of carbs. You don't need to worry too much about hydrating on the bike till the end. Plus, more than likely you were well hydrated before you started the race, and to keep drinking on the bike will inevitably lead to unnecessary potty breaks.

-Anthony

Re: 19 days till race day...suggestions?

guest — Thu, 07 Aug 2008 11:51:19 GMT

Just spectating(tentative), too many local events on the schedule here in Michigan.

-Anthony

Lessons learned

guest — Wed, 06 Aug 2008 12:30:50 GMT

Everyone,

How about we start adding to this thread lessons learned, when there are enough, I will convert it to a document for newbies, and a refresher for those seasoned vets.

Here a few that I can remember:

1.) Get to the event early-this releives a little pre-race anxiety

2.)No fiber the morning of or night before, almost missed my start because I was in the porta-potty

3.)No expectations, just race to finish, I got cuaght up with acheiving a placing goal of top 3 in my age group.....HA, yeah right!

4.)Practice transitions in training, I did not do this, it showed

5.)If its a sunny morning, make sure you have tinted goggles

Look forward to seeing more lessons learned

-Anthony

Re: Lessons learned at my first triathlon

guest — Wed, 06 Aug 2008 12:25:13 GMT

This post is great, just what this community needs. Maybe we should start a thread to gather lessons learned then convert it to a document.

-Anthony

Re: 19 days till race day...suggestions?

guest — Wed, 06 Aug 2008 12:21:35 GMT

Dan,

Here is what you do...relax, and don't worry about it. Your hard work in training up until this point is what's going to get you through the race, not special protein powders or specialized training sessions.

-What to eat the day before, well, you will want to change up your diet slightly the week prior, eat more carbs that fiber. You will want you your diet to be 60-75% carbs, white rice, pastas, etc. Now don't load up on additional foods, just make healthy choices, you body needs nutrition, not junk carbs. I like to eat walnuts(stored energy in the mono's and poly's), carrots(potassium), salted peanuts(sodium, vitamin E), the week prior. These are my snacks, not meals. Absolutely no fiber the night before or morning of, unless you want to spend your warm-up in the porta-john. You will want to eat your breakfast about 3-4 hours before your event. Maybe a power bar or something t like that 2 hours before your event and sip on some carb sports drink that morning, I like pedialite, its for children who suffer from dehydration due to dissentary, but it has tons of key electrolytes, way more than any sports drink you can buy. Keep in mind that the thing you eat and do the night before you race will have little effect on you performance, so load up(nutrition/hydration/sleep) the few nights before the race. Make sure you are going #1 every 2-3 hours(a decent amount), and that it is slightly yellow but not too dark or clear, if this is the case, then you are properly hydrated.

-For warm-up, I am pretty sure you will be able to get in the water, if not do a few sets of a couple push-ups(3 or 4, you don't need to do a whole lot, plus if you do, it will really tire out your upper body) followed by some stretching of the upper body. Remember this is not a duathlon, I always see people jogging to warm up for there swim??? Thats great that they just got all the blood flowing to there legs, now try to swim, good luck. Trust me on this.

-Hopefully you have experimented in training with your nutritional needs, this is an essential part of training. It greatly depends on your specific needs, there is nothing set in stone as far as nutritional needs goes except that you will need to replenish electrolytes through out the race. If you have not done this yet, then I would reccomend a semi-solid(gel, cliff shots, blocks), during the bike leg, and try to hit the aid stations during the run for electrolytes. Other wise, you can start testing some foods/supplements during training so there are no suprise's on race day.

-You don't need protein powder, just a balanced diet, I drink milk after my long sets to recover, with some natural PB as well.

-1 key work out you must do is a taper week(cutting back your training load by about 75%), the week leading up to your event. Don't try to sneak any ground breaking work outs in order to build confidence, you will just wear your self down and have a crappy race. Remember too that fatigue has a latency period, so during taper phases you will feel very tired and sluggish, this is perfectly normal. If you taper properly, this fatigue will be gone when it comes time to race and you will be very fresh and ready to go. Don't give in to temptation, resist the urge to go a little faster or longer during taper just because you think you are losing your fitness(your not!), you will thank yourself on race day.

-1 last note. Train like you will race, race like you have trained.....and have fun! Good luck, see you there!

-Anthony

Re: Brick workouts (yikes)

guest — Wed, 30 Jul 2008 21:27:53 GMT

Great run for your first brick, just under a 7 minute pace, no worries there, you'll definitely be ranked among the top for running. The only thing to do to speed up your T time is practice. Speed laces help, as well as race number belts. Don't sit down during T2. Remember too that in the race you will be going harder than you have in training, regardless of the effort you think you are putting out in training. Don't forget you will have just swam and biked, so don't be upset if your run times are a little slower. I do race pace bricks weekly through out my training regimen. Pretty close to the times you mentioned, 6:45 pace for a hilly run(3 miles) after averaging 20-22 on a hilly route. What happened in the race that I ran over an 8 minute mile? Race intensity, I thought I was simulating race pace, but was nowhere close, so be weary of that. If you are averaging more than expected on the bike leg, slow it down a bit, you will get a better run and most likely be able to make up for and then some, the time you will save running as opposed to getting a fast bike split. Good luck!

-Anthony