Sprint/Oly Trainers -- Week of 9/3 ...

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45 Replies Last post: Sep 8, 2007 10:32 PM by mmoonhead 1 2 3 4 Previous Next

3chilipeppers

696 posts since
Nov 3, 2007

Sep 3, 2007 11:39 PM

Sprint/Oly Trainers -- Week of 9/3

Well, I thought it would be appropriate for me to start the thread for the week.

My race was AWESOME!! I had so much fun, and I will post a RR with pictures DH took, but I wanted to give y'all a little summary.

Goal Time: 3:15:00
Finish Time: 3:06:58
Swim (1500m): 34:28
Bike (25M): 1:25:22 (17.4 mph)
Run (10K): 59:54 (9:40/mile)
Nap: 1:26:19

I had a blast, and I even saw the woman I have seen at my last 2 tris. We always end up together on the bike, but she was only 5 seconds behind me on the swim (I never knew). She was faster in T1, but I passed her on the bike. She gained on me on the run. We kept seeing each other because there were lots of out and back loops. I also saw my biking buddy. She was just ahead of me (she is a fast swimmer!), but I couldn't catch her on the run. I biked faster, but she swam a lot faster and ran just slightly faster.

Anyway!! It was a lot of fun, and I'm tired but not wasted. My left hip is a little sore, which I find odd, but other than that I feel great! The weather was in the upper 70s and overcast, which was as best as we could ask for!

Kelli

COcarrie

483 posts since
Oct 15, 2007

1. Sep 4, 2007 12:22 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

So glad to hear you had a great race and a fun time, Kelli! I will look forward to the detailed RR later. Way to go ono crashing your goal time!!

I took a nice long ride Saturday morning - 24 miles - longest single ride on the road bike thus far. I decided to hit the bike trail and just randomly thought a turnaround at the 12 mile mark would be a good idea. It got me to REI downtown, exactly 12 miles each way. It was a good ride and a pretty day for it. I didn't stop to shop or anything, but have a feeling that may be a destination ride some time in the not too distant future!

I ran about 5.5 miles Sunday morning and played a tennis match Monday morning (good match but I lost... I think my tennis has suffered since my discovery of triathlon this summer!). My plan for this week is a little fluid as I have my tri next week and haven't really had much of a plan these last few weeks with other things keeping me busy and a bit off track. I have a swim planned for tomorrow.

Went to the LBS Labor Day sale today and came away with cycling shoes and clipless pedals!!!!!!!!! Yikes.... I don't plan to even try this set up until after the race next week. I'm scared to death of another fall and banging up my shiny new bike, not to mention me! I'm assured that the pedals (Speedplay something or other) are going to be easy and safe and all that. Easier than that stupid toe clip thing I nearly crashed with the other day. (I've since taken the little strappy thing off, so just have the toe piece on the flat pedal). Anyhow, I will keep the current arrangement which, if nothing else, ought to keep my T2 time lower without having to change shoes!

Hope you all had a great long weekend and have some good stuff to look forward to this week!
Carrie

juliemboyle

1,028 posts since
Nov 17, 2007

2. Sep 4, 2007 5:45 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Kelli: Awesome awesome job! Way to KILL your goals!

Carrie: great job on the long ride, sounds like you really like that bike

I started a new thread for some reason I didn't see this one. Anyway, my weekend was busy and workouts have been mixed in with rest days! I took 3 rest days last week! And guess what, I didn't feel guilty, so I guess it was physically and mentally time for me to take a break. One week left and then the official marathon training begins.

Happy Tuesday folks!

SpartyGirl

537 posts since
Oct 29, 2007

3. Sep 4, 2007 7:45 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Kelli-Congratulations! What a great way to finish your tri season

Carrie-New stuff is always fun! I know what you mean about being scared with the new pedals. I have to graduate to those soon. Nice job with the new distances.

Julie-Sounds like a nice balance of rest and play.

I ran my 6 miler this weekend with absolutely no troubles (other than getting out of the house!). 11:00/mile pace very consistent so that was good. My goal for the HM is under 11:45/mile. Spent a lot of the weekend just hanging out w/DH.

Back to work...

LookiLoo

265 posts since
Feb 3, 2006

4. Sep 4, 2007 7:49 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Fabulous Kelli! Way to stomp your goal!!! Can't wait to read the full report!

Carrie - I have speedplay pedals as well (my first, I just had the guys at the LBS put them on when I bought the bike last spring), and I can tell you that the are easy to get in and out of. I think my biggest problem is intersections - I tend to leave one clipped in, and if I'm not paying attention...it's easy to lose balance! I did fall at an intersection a couple of months ago -from a complete standstill

Needless to say, it was mostly my pride that was hurt! You will love them once you get used to them - make sure they put you on the trainer at the bike shop and practice practice practice. It does become second nature after a while!

Julie - good for you for taking a much needed rest. You are still coming off of a big race, and I think physically and mentally a good rest will make you stronger for your next big race!

This morning I went out for a 5 mile tempo run. Felt great as the temps were finally in the low 60s! Tonight I'll head to the gym for a spin workout. I finally ordered a trainer from REI, so I'll be able to pick that up next week. It will be nice to do some of my spin workouts at home! I would rather be out on the roads, but durning the week it is starting to get dark too early, and I don't have the guts to ride in the dark, even with all of the gadgets out there.

Happy training everyone!

mmoonhead

524 posts since
Dec 14, 2007

5. Dec 25, 2007 4:58 PM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

G'morning all - hope your holiday weekends were all good ones.

First off, way to smash your goal Kelli!! Sounds like you had a fun time to boot - can't wait to hear the RR

I think I'm Julie in a way - just a little mentally & physically worn out. I'm looking forward to taking it a bit easy from my super-sprint tri two weekends from now until November, when marathon training will start ramping up.

Had a great bike ride this Sunday of 29 miles. This included my first elongated hill and a stretch near the end where I felt strong. I didn't even think about checking the mileage on my Cateye; otherwise, I would've went ahead and broke 30 for the first time.

Carrie - good for you on the pedals and shoes! Did you end up getting cycling shoes or some tri shoes? Had I known tri shoes are easier to get out of, I would've gotten those initially, but I've improvised and learned how to get out of my three-strap shoes for a flying dismount.

Alicia - looking good on the HM training; nice pace!

Heidi - a trainer is going to be my Christmas present to myself for the winter; what model did you end up getting?

Have a good Tuesday for yourselves

- Joe

http://This message has been edited by mmoonhead (edited Sep-04-2007).

LookiLoo

265 posts since
Feb 3, 2006

6. Sep 4, 2007 2:50 PM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

quote:<HR>Originally posted by mmoonhead:

Heidi - a trainer is going to be my Christmas present to myself for the winter; what model did you end up getting?

- Joe<HR>

I ended up going with the Kinetic Road Trainer. I have been looking at reviews online, and it seems like a pretty solid trainer. I had also considered the CycleOps, but I am a little afraid of the leaking issues - not everyone has had a problem with this, but it did seem to come up in several reviews.

I didn't plan on getting one until October-ish, but as it is getting dark here earlier, and I'm tired of going to the gym to use the spin bike....add to that a 20% off coupon from REI and viola! Heidi's getting a new trainer

Now I just need to get me some Spinerval DVD's.....

I have the same issue with the shoes- I have cycling shoes b/c I didn't anticipate tri's when I bought the bike, and now I'm sort of stuck. As I need to control my spending a bit on this sport, I'm sticking with them for now. I did try the thing where you get your feet in/out on the bike, but it was too scary

For now I'll just go click click click in and out of transition!

chrisuletz

549 posts since
Dec 14, 2007

7. Sep 4, 2007 2:54 PM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Way to go, Kelli, that was awesome! I told you you'll do great! 9:40 for the run and you dared complain to us about your running??

Carrie, nice ride. My amateur tennis is even more amateur since I haven't played that often any more... but don't you feel like if you'd play best-of-7, you could beat anyone?

And that's a good idea, don't mess with the clipless until this race.

More of a rest period for me... A very easy 5 miler yesterday. Today maybe just a short run. Still in the Poconos for the holiday, and I only have my running shoes with me. The Sprint Tri this Sunday is a B race so I won't taper for it, I have to do a 10 miler this week.

Chris

Heather H.

158 posts since
Oct 8, 2007

8. Sep 4, 2007 4:29 PM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Kelli-- WAY TO GO!! you really smashed your goal time! sounds like you had an awesome race, can't wait for the RR! Was it really only in the 70's in Austin?? I bet it was just beautiful, Austin is such a cool city.

Carrie-- I just got "real" pedals too, about 2 weeks ago and I'm scared of falling! I wouldn't let DH put them on for my tris on 8-19 and 8-26, but I'm hoping to get in some practice and use them on 9-30, but we'll see.

Heidi-- I bet you'll love the trainer, especially when it's dark and cold this winter. I used mine a ton last winter

Joe-- sounds like a great bike ride!

I ran 6 miles on Saturday around my new neighborhood, which was pretty fun. Sunday was a rest day, mostly finishing unpacking and hanging pictures and stuff at the new apartment. Monday morning I did spin class at the gym, hill intervals, then went home and ran 2 miles with my dogs. The rest of the day was pretty much relaxing and a little unpacking. This morning was 2000m in the pool

I decided on Sunday that I'm going to go ahead and start the 1/2 ironman training program. I thought about waiting until November so I'd finish at the beginning of April, just before the Gulfman 1/2, but I'm not sure I want to do a 1/2 at the beginning of the season (but I think I'd like the option), I'm kinda planning on late in the 2008 season. But I figure I can build up endurance slowly this winter then have a couple months to build a little speed for olympics this spring. Anyway, that was a big decision for me, so I'm pretty excited about having a real training plan for the first time in a couple years.

3chilipeppers

696 posts since
Nov 3, 2007

9. Sep 4, 2007 5:19 PM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Thanks everyone! I'm working on the RR. I just have to get the photos in there. I did have a great time.

Heather- Yes, it was quite cool because we've had rain, plus it was overcast the entire time, so NO sun whatsoever. It was muggy, but you didn't really feel it much until you stopped. It was 71 when I left my house at 5, and it was only 81 when I got home, so it stayed in the 70s for the whole race pretty much. I was so worried it would be 90!

Carrie- You are going to LOVE the clipless pedals. I got mine just 2 weeks before my first tri, and I was fine. They are not nearly as hard as they sound. Just remember to lean to the side of the clipped out foot, and you'll be fine. Next will be aerobars! As soon as they put them on sale, you'll have some! LOL That's what happened to me, even when I said, "I don't want aerobars" I couldn't pass up aerobars for half off. I really like the position, as it relieves my elbows, which I was having issues with. I do wish I had gotten the ones where the elbow rests flip up, though. I may upgrade later and sell these to a beginner around here.

Alicia- Is 6 miles your long run? I'm just asking because you are running it faster than your race pace. I run my long runs at 11:00/mile to train for a 9:00/mile HM. I run my shorter runs faster, but not at race pace. If you can run that fast in training, then you can race that fast. I'm using Jeff Galloway's training plan, and he says to run your long runs 2:00/mile slower than race pace. You can't run your long runs too slow. Your speed training and tempo runs will help with speed. I have to do hills.

Julie- Great resting!

I got a massage today, and it was wonderful. I'd like a trainer, but we'll see. I've spent quite a bit on this sport already.

Kelli

juliemboyle

1,028 posts since
Nov 17, 2007

10. Sep 5, 2007 6:28 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Heath: Congrats on your decision to go for an HIM! I just did my first this summer. The only thing I would worry about is the peaking. I started training for mine in Feb, and June and July were peak training months (my race was 8/19). By the end of July I was DEAD tired (which was plan). I am just saying be careful not to peak way before your race or you may be mentally and physically "over it" before the race happens.

All the trainer purchases.....

......I am getting one too but probably at Christmas. Between now and Jan the focus is running and I am either going to ride outside or do spin classes. Then after Disney, it will be onto the trainer and the ramp up for Tri season!

Chris: I hope your shoulder is better

.....Definitely don't swim!

Alicia: How goes the job search?

Me: yesterday day off LOL......today bike ride and possibly yoga.

Happy Hump Day!

SpartyGirl

537 posts since
Oct 29, 2007

11. Dec 25, 2007 4:58 PM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Happy Hump Day!

Chris-Take care of yourself!

Julie-The search continues. Yesterday's interview went really well, I was told that they would let me know on Thursday... fingers crossed! The only bad part would be leaving my boss, she's great

but she's retiring and I have to look out for myself.

Kelli-6 was my long run for the week. I can usually maintain close to 11 min/mile pace up to around 8 miles (at least in the past) and then the wheels fall off of the bus

lol I tend to be really conservative with my running--I have this fear of pain that I'm working on

I do one tempo workout a week and one short run, then the long run.

Yesterday was not a stellar nutritional day for me and I ended up in a world of hurt on the couch while DH went for a run

It was my own darn fault, but I was still bummed about not getting my run in. Thankfully it was only an easy 2.5! Better luck today I hope.

Enjoy the day!

http://This message has been edited by spartygrl (edited Sep-05-2007).

juliemboyle

1,028 posts since
Nov 17, 2007

12. Sep 5, 2007 9:57 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Alicia: Good luck, the right job will come your way, I just know it!

22 mile ride, it was so gorgeous out!

Heather H.

158 posts since
Oct 8, 2007

13. Sep 5, 2007 10:42 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Kelli-- that's awesome weather for the tri! your RR is next on my reading list, although I really should get some work done at some point

Carrie-- we can keep eachother company on the clipless pedal learning curve. I have't put mine on my bike yet, and I have a tight schedule right now that makes it hard to get out for a ride. ok, and I'm kinda scared of the new pedas too

, I really just need to get out there and do it!

Julie-- I am really excited about the training plan, but you're totally right about peaking too early. That's why I was thinking about waiting a month or 2 to start the plan, but that leaves me without a plan, and I don't do well without a plan. I"m also considering adding a couple extra weeks to the prep and build 1 phases, I just haven't decided how I want to deal with it yet.and I'm not sure I want to do the half in April, I may do olympics all season and do a half at the end of the season. So I decided to start the program anyway and figure it out as I go, any suggestions?

Alicia-- yesterday was not a stellar nutrition day for me either! I did fine in the morning, but between working out and my night class I only ate a pear, I wasn't hungry, but I'm tired today and I assume it's because I didn't eat enough last night. I'm going to have to work on that.
and good luck with the job, I'll keep my fingers crossed for you!

juliemboyle

1,028 posts since
Nov 17, 2007

14. Sep 5, 2007 10:52 AM

in response to: 3chilipeppers

Re: Sprint/Oly Trainers -- Week of 9/3

Heath: I would chose (1) maybe (2) A races for the season, then everything will revolve around that and come together. You can never have "too much" of a base, so starting the base building part early is great. I also want to mention that it depends where you live about the April half. Let me give you some background on what I did and maybe it will give you some ideas.

I knew my A race was going to be Timberman 70.3 in August. So, starting last September after my last tri, I decided to focus on running during the offseason, as I love to be outside. So, I did 4 Half Marys between Nov and May. Between Oct + Feb, I swam 1-2 days per week and did spin class 2 days, ran 3-4.

Starting in Feb, I started going longer and more intense on th bike and cut back a tad on the run. I did an Oly in the beginning of June, then a sprint in July. It worked out that my last Tri was Timberman. This was great as it was so much work to get there and by the time it was over, I was done. I have been enjoying the last 3 weeks of easy workouts and setting myself up for marathon training.

Now the Oly I did in June offers a half as well, but I didn't want to do the half with only 5 weeks of "real" outdoor biking under my belt. I live in NH so couldn't get out there until the end of April.

So, sorry my story is so short, but I guess you pick the date and sign up for the A race, then everything revolves around that.

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Sep 3, 2007 11:39 PM

Sprint/Oly Trainers -- Week of 9/3

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