Run? Swim? Bike? It's the Triathlon / Multisport thread!

[Atak Kat]

Anyone know where i can rent a wetsuit?


You can rent a wetsuit at Sports Basement (http://www.sportsbasement.com/content/genericcontentmain.jsp?ruleID=182&itemID=0&itemType=GENERIC+CONTENT&showChanges=true).

[Ducky_Fresh]

Cool. I'll probably rent one for my first one.

Don't see anything regarding pricing though.

[zx6roxy]

Duathlon #1 is a week from today -- Ducky, Bap? you guys are still doing it right?

[Baptistro]

Anyone know where i can rent a wetsuit?

John, did you sign up or are you going to pay at the event?

Pre registering before Feb 1 to get a discount. Haven't signed up yet. Rox, I think I'm still up for the duathlon next weekend.

[MrCrash]

Cool. I'll probably rent one for my first one.

Don't see anything regarding pricing though.

$25 for one day. $50 for five days.

Just got done with 30 miles of roadbiking in the Berkeley hills. Talking to Lisa on her way home from work, turns out she wants to do some roadbiking too. With dry pavement outside, I'm not one to argue - looks like I'm headed right back out there!

[Baptistro]

$25 for one day. $50 for five days.

Just got done with 30 miles of roadbiking in the Berkeley hills. Talking to Lisa on her way home from work, turns out she wants to do some roadbiking too. With dry pavement outside, I'm not one to argue - looks like I'm headed right back out there!

I'll be renting for my first one as well. You and Lisa should go out and do Redwood & JMP, I was out in the hills this morning with the dogs, and trail conditions are perfectly fine.

[Ducky_Fresh]

Hmm, dualathlon info?

[zx6roxy]

Hmm, dualathlon info?

http://www.tbfracing.com/events/chanoko1.html

Saturday, February 2nd, 2008
Folsom Lake, Granite Bay, CA

2 mile run - 12 mile mtn bike ride - 2 mile run

Chanoko Mt Bike Duathlon course description:

First and second runs - Both runs are the same course, and are mostly on single track trails heading out of the transition area and circling back to the first aid station at mile one and then finishing with another loop to the finish line. Bike - The bike course is a one loop 12-mile course that has a little bit of everything. The course is mostly single-track trails with some climbing and descending, some sand and rocks, and a water crossing or two.

Course Map
http://www.tbfracing.com/i/coursemaps/Chanoko_mtb_duathlon.pdf

Entry fees:

$45 before race day
$55 on race day

The course description from the main page is different from the pdf map. First one says its a one loop 12-mile course, the second says it is two laps of ~6 miles each:dunno

I haven't signed up yet. Sonny might do the race too.

[Ducky_Fresh]

Shit Ill be out of town that weekend. :(

[zx6roxy]

Duathlon #1

Race day is scheduled for rain....D'oh!

After reading the trail conditions from mtbr -- what do you guys think?

Apparently chains and chain rings have a short life at GB, and sandy water eating up rotors, pads is making me think twice about doing the race...

[Baptistro]

I'm backing out anyway regardless of weather for this weekend. I am exhausted today. My weekend was too crazy, tried to cram too much into it, and I need to stay on my training schedule for Xterra. I may do the next one though.

[MrCrash]

I'm backing out anyway regardless of weather for this weekend. I am exhausted today. My weekend was too crazy, tried to cram too much into it, and I need to stay on my training schedule for Xterra. I may do the next one though.

What all did you manage to do over the weekend? Between the road bike and the swimming pool, I'm actually pretty beat myself.

[Twistyone954]

Yeah I'm still cleaning all the grit out of my ride from my last rain adventure...back in the day I used to have a cheaper hardtail thrasher for winter time mud missions. I'm thinking if I'm going to ride/run at Folsom that's going to be the way to go. I've ridden up their a bit and there are some good & some really gritty/ sandy conditions...hmmm I seem to remembera certain moderator saying something about this but sometimes it's fun to claim squid status and do it anyway. :nerd

[Baptistro]

What all did you manage to do over the weekend? Between the road bike and the swimming pool, I'm actually pretty beat myself.

MTB Ride Friday
Run Saturday am (6 miles)
Work Sunday 6:00 a.m. - 1:00 p.m. (basically a 4 mile walk)
Hike with the dogs (4 mile hike)
Swim (1.5 miles)

Yesterday was what killed me. I fell asleep at 9:00 p.m. watching a movie with Tracy.

[zx6roxy]

I don't mind riding in the mud...but it sounds like sandy water is a lot worse on the bike.... No thanks.

I'm planning on running West Ridge/JMP today --- 6-8 miler.

I haven't done anything since our rain ride last Friday.

[Atak Kat]

And isn't the Chi workshop the following day? Yeah, don't kill yourself Bap.

[Baptistro]

Yeah, the workshop is next Sunday. I'm gonna do a ride Saturday though.

[januarysteel]

The event du jour is the XTERRA MTB Triathlon on March 30, 2008, in Folsom Lake.
Event info:
http://www.tbfracing.com/events/realmtbtri.html
Come train and race with us :thumbup
I'm signing up for the following events with TBF:
Run/MTB/Run duathlon 02/02/08 Saturday
Run/MTB/Run duathlon 02/23/08 Saturday
Run/MTB/Run duathlon 03/15/08 Saturday
Swim/MTB/Run Xterra triathlon 03/30/08 Sunday
BTW, Who is actually going to do the Xterra?
I think so far, we've got, for sure:

Mr. Crash & Lisa
DuckyFresh
Yamma Emma
Baptistro
bicyclemech1
januarysteel?

Roxy's out injured (my fault)


hmmmmm... quite intruiging! I will have to find a mountain bike, but this is very do-able, 2-12-2. I can definitely do a few of them, if I find one. Does anyone know of any mountain bikes for sale?
~Luke

p.s. Sunday was a stellar day for a run - 8 total miles of slogging through the puddles and up the sand staircase, can't wait to get muddy if I can find a mtn bike!

[MrCrash]

John, 1.5 mile swim? Nice - Xterra will be a walk in the park for you :)

It's been so long since I did a tough road bike ride, I almost forgot how good of a workout it is. It's been a long time since a mountain bike ride made my legs burn the following morning the way my weekend of roadbiking did. 45 miles on Saturday with another 21 on Sunday, with plenty of vertical covered on the way - I remembered why it's the number one method of training among roadracers.

Hopefully the weather stays kind and lets me get back in the saddle tomorrow morning!

[Ducky_Fresh]

Got shin splints today on right leg. Sucks ass.

Not sure why still.

Thoughts:
1. Improper stretching or not enough.
2. Booze.
3. New mtn shoes.

[yama-emma]

I did my swim consult with Bill today, and man was it worth it. I gained a measurable 20-25 % efficiency in my swim stroke in one day. Now I need to do these new drills to reinforce and develop the new techniques I picked up.

Anyone who is gonna do any semi-serious to comp0etitive swimming MUST have Bill work on their stroke. By my calculations, I swam a little over a mile today, and feel like I could have gone quite a bit more. :)

+1000
I swam with Bill this weekend and it made me more enthusiastic about swimming than I have been in years. I’ve always known swimming is a great work out etc etc… :blah but its always still be hard to do…
This weekend’s session showed me how comfortable and relaxing it can be, while still working out!

Bill takes time to watch exactly what you are doing and then helps get you on track by giving you one thing to work on at a time. Actually, while I was working with him, the woman in the lane next to me stopped and gushed about how she was kinda eavesdropping and had to say that Bill was a *great* teacher. She said swam regularly and had watched lots of swimming instructors and was really impressed by him. :applause

I really recommend swimming with Bill – I wish I had before my first triathlon in Seattle years ago - I remember thinking how hard that part of the race was… and it need not have been tough at all!!

[MrCrash]

I really recommend swimming with Bill – I wish I had before my first triathlon in Seattle years ago - I remember thinking how hard that part of the race was… and it need not have been tough at all!!

Bill rules :)

Where did you guys swim?

[Baptistro]

hmmmmm... quite intruiging! I will have to find a mountain bike, but this is very do-able, 2-12-2. I can definitely do a few of them, if I find one. Does anyone know of any mountain bikes for sale?
~Luke

p.s. Sunday was a stellar day for a run - 8 total miles of slogging through the puddles and up the sand staircase, can't wait to get muddy if I can find a mtn bike!

Someone's got first dibs, but I'll likely have a MTB for sale in the next couple of weeks.

+1000
I swam with Bill this weekend and it made me more enthusiastic about swimming than I have been in years. I’ve always known swimming is a great work out etc etc… :blah but its always still be hard to do…
This weekend’s session showed me how comfortable and relaxing it can be, while still working out!

Bill takes time to watch exactly what you are doing and then helps get you on track by giving you one thing to work on at a time. Actually, while I was working with him, the woman in the lane next to me stopped and gushed about how she was kinda eavesdropping and had to say that Bill was a *great* teacher. She said swam regularly and had watched lots of swimming instructors and was really impressed by him. :applause

I really recommend swimming with Bill – I wish I had before my first triathlon in Seattle years ago - I remember thinking how hard that part of the race was… and it need not have been tough at all!!

Bill rules :)

Where did you guys swim?

+10000

[MrCrash]

Just curious John - do you have any ambitions to do an on-road triathlon? Sounds like you're in good shape as far as swim distance and stroke efficiency go, and you've already ran twice as far as I ever have.

[yama-emma]

Where did you guys swim?

We swam here: http://www.el-cerrito.org/recreation/swim_center.html
Salt water FTW!!!11!!1!

[MrCrash]

We swam here: http://www.el-cerrito.org/recreation/swim_center.html

Ah, I was out there this past weekend (and this morning) - it would have been a nice surprise to see ya out there!

Salt water FTW!!!11!!1!

While I generally don't mind open water, I get a little freaked out when seals sneak up on me at Aquatic Park :)

[yama-emma]

^^ I was just saying that I prefer that pool for its saltiness rather than being toxic with chlorine.

I am still too chicken to get into the bay. :brr
I plan on going back to the el cerrito pool this weekend :) let me know if you'll be there!

[Baptistro]

Just curious John - do you have any ambitions to do an on-road triathlon? Sounds like you're in good shape as far as swim distance and stroke efficiency go, and you've already ran twice as far as I ever have.

I swam a total 1.5 miles in sets. I'm not sure how I'd do with a straight swim of more than 500 yards at this time. I'd like to swim a 1k before the xterra.

I do actually have ambitions of doing on-road triathlons, the big goal is to do an ironman before the end of the decade. I just have no $$$ for a road bike right now.

We should talk more though.

^^ I was just saying that I prefer that pool for its saltiness rather than being toxic with chlorine.

I am still too chicken to get into the bay. :brr
I plan on going back to the el cerrito pool this weekend :) let me know if you'll be there!

I plan on swimming sometime this weekend as well. We should have a group workout with Bill coaching us. I'm available Sunday afternoon and Saturday most of the day since I'd like to throw in a MTB ride in there Saturday.

[MrCrash]

I swam a total 1.5 miles in sets. I'm not sure how I'd do with a straight swim of more than 500 yards at this time. I'd like to swim a 1k before the xterra.

I'm up for swimming @ Shadow Cliffs in Pleasanton before the Xterra. We can talk more about it as the time approaches.

I do actually have ambitions of doing on-road triathlons, the big goal is to do an ironman before the end of the decade. I just have no $$$ for a road bike right now.

We should talk more though.

You could start by throwing skinny road tires on one of the MTBs. Lots of people did the Olympic distance event @ Wildflower with that setup.

It's excellent training during the wet months. If I lived where you were and needed to get a quick workout in, I'd coast down to the freeway and middle ring the climb back up. I do a similar workout a couple of times a week in Berkeley, just to get a good spin in.

Roadbiking might be nowhere near as fun as mountain biking, but it's a heck of a lot more convenient and an even better workout in most cases.

I plan on swimming sometime this weekend as well. We should have a group workout with Bill coaching us. I'm available Sunday afternoon and Saturday most of the day since I'd like to throw in a MTB ride in there Saturday.

Have you talked to Bill yet? With the run clinic on Sunday, it's likely that I'll split Saturday between the road bike and the pool. Ideally, I'd swim in the morning (swimming is still unpleasant with tired legs) - but if Bill is gonna be out there, I'll do my best to be there when he's there.

[Baptistro]

I'm up for swimming @ Shadow Cliffs in Pleasanton before the Xterra. We can talk more about it as the time approaches.

You could start by throwing skinny road tires on one of the MTBs. Lots of people did the Olympic distance event @ Wildflower with that setup.

It's excellent training during the wet months. If I lived where you were and needed to get a quick workout in, I'd coast down to the freeway and middle ring the climb back up. I do a similar workout a couple of times a week in Berkeley, just to get a good spin in.

Have you talked to Bill yet? With the run clinic on Sunday, it's likely that I'll split Saturday between the road bike and the pool. Ideally, I'd swim in the morning (swimming is still unpleasant with tired legs) - but if Bill is gonna be out there, I'll do my best to be there when he's there.

I'll have to look up what Shadow Cliffs is.

I'd definitely be able to put some skinny tires on my cross country racer, so that's definitely an option for training. I think I will do that.

I'll give Bill a call and see what this availability is and work around that. The Sunday workshop is not going to be a grueling workout. Think of it as a CSS for running. Technique, not speed is the goal for the day.

[yama-emma]

Have you talked to Bill yet? With the run clinic on Sunday, it's likely that I'll split Saturday between the road bike and the pool. Ideally, I'd swim in the morning (swimming is still unpleasant with tired legs) - but if Bill is gonna be out there, I'll do my best to be there when he's there.

I swam with Bill on Saturday, and he has so much goodness to impart that I need some swim time to put it all into action... so I was just planning on showing up and doing lengths... ...that is NOT to say that I wouldn't like to have him around :teeth I'll probably show up on Saturday morning at 10ish when the pool opens to the public.

[MrCrash]

I'll have to look up what Shadow Cliffs is.

It's a lake in Pleasanton where one can practice their open water technique. You'll need a wetsuit around this time of year though.

I'd definitely be able to put some skinny tires on my cross country racer, so that's definitely an option for training. I think I will do that.

These are $7.99 @ performance right now:

http://www.performancebike.com/shop/profile.cfm?SKU=2311&subcategory_ID=5430

I'll give Bill a call and see what this availability is and work around that. The Sunday workshop is not going to be a grueling workout. Think of it as a CSS for running. Technique, not speed is the goal for the day.

Keep me posted! It'll be my first run in three weeks (chiropractor is working on my ankle), so my legs will be happy if it's not too taxing :)

[Baptistro]

I'll have to look up what Shadow Cliffs is.

It's a lake in Pleasanton where one can practice their open water technique. You'll need a wetsuit around this time of year though.



These are $7.99 @ performance right now:

http://www.performancebike.com/shop/profile.cfm?SKU=2311&subcategory_ID=5430



Keep me posted! It'll be my first run in three weeks (chiropractor is working on my ankle), so my legs will be happy if it's not too taxing :)

Anyone have a wetsuit I can borrow? I', 5' 8-9" and 165-175 lbs.

Bill likes the idea of a group workshop for a few bucks each. He's thinking Saturday at 10:00 a.m. after the masters' swim would be good, and we can get a bike ride in afterwards. I've also got a fat tri-tip at home that needs to be grilled by this weekend, so let's figure something out. You're gonna love it after the CR workshop Mikey :thumbup

Or we can do the crab feed Saturday night :drool
http://www.bayarearidersforum.com/forums/showthread.php?t=233481

[yama-emma]

^^ mmm bike ride. :drool

I really need to buy me a bike. :|

[zx6roxy]

Emma, if you need a wetsuit, you're more than welcome to use mine;)

It's an Xterra Ventilator full wetsuit

[yama-emma]

I want a wetsuit that has wheels and can take me down a mountain!! got one of those? ;) :laughing :laughing

[Baptistro]

^^ mmm bike ride. :drool

I really need to buy me a bike. :|

I'll have one for sale very soon :)

[MrCrash]

Bill likes the idea of a group workshop for a few bucks each. He's thinking Saturday at 10:00 a.m. after the masters' swim would be good, and we can get a bike ride in afterwards.

Lisa has a certification test that morning, so it would be just me. Think we should hold off until we have a few more people going? I'll probably be swimming on Saturday morning either way - see you if you're out there, Emma!

I've also got a fat tri-tip at home that needs to be grilled by this weekend, so let's figure something out. You're gonna love it after the CR workshop Mikey :thumbup

Or we can do the crab feed Saturday night :drool
http://www.bayarearidersforum.com/forums/showthread.php?t=233481

If I do any riding this weekend, it'll probably be on the roadbike. Not sure if I can do the crab feed, but if you'd like some help taking care of the tri-tip, maybe after the run clinic on Sunday?

In addition to working on the drills Bill gave me, I've been watching instructional swim videos on YouTube to paint a mental picture of a fundamentally sound stroke. Should be a fun weekend!

[Baptistro]

Lisa has a certification test that morning, so it would be just me. Think we should hold off until we have a few more people going? I'll probably be swimming on Saturday morning either way - see you if you're out there, Emma!



If I do any riding this weekend, it'll probably be on the roadbike. Not sure if I can do the crab feed, but if you'd like some help taking care of the tri-tip, maybe after the run clinic on Sunday?

In addition to working on the drills Bill gave me, I've been watching instructional swim videos on YouTube to paint a mental picture of a fundamentally sound stroke. Should be a fun weekend!

Sounds good:

1. Let's get together for a swim at 10:00 a.m.. We can bring Bill in another time when we have more people.

2. I'll still be riding this weekend, and most likely it will be a newbish ride. I need to get some training in and you guys are still too strong for me.

3. Tri-tip after the run clinic on Sunday sounds like a plan. Of course, everyone in the clinic will be invited. :)

[jtigert]

Sounds like you guys are ramping up for the offroad xterra stuff. Does anyone have interest in the MTB Duathlon they are running at Chanoko Sat Feb. 23? I was leaning more towards the UC Davis sprint tri Sunday, but I will be in town that weekend looking for something to race!

[zx6roxy]

Sounds like you guys are ramping up for the offroad xterra stuff. Does anyone have interest in the MTB Duathlon they are running at Chanoko Sat Feb. 23? I was leaning more towards the UC Davis sprint tri Sunday, but I will be in town that weekend looking for something to race!

Yep, that's Duathlon #2 in the series. I think there's a number of us shooting for that one.

[billswim]

+1000
I swam with Bill this weekend...
I really recommend swimming with Bill – I wish I had before my first triathlon in Seattle years ago - I remember thinking how hard that part of the race was… and it need not have been tough at all!!



Bill likes the idea of a group workshop for a few bucks each. He's thinking Saturday at 10:00 a.m. after the masters' swim would be good, and we can get a bike ride in afterwards. ....
http://www.bayarearidersforum.com/forums/showthread.php?t=233481

awgeese...y'all're goin't make me blush. I just love to swim. I'll be at the pool sometime between 10 and noon and if I see you there I'll be watching you(like Sting):| And I'll come over and smack you if you're skulling wrong but I'm also going to be swimming for me and just cranking out some yardage. If I see you there.. great!

[Baptistro]

Sounds like you guys are ramping up for the offroad xterra stuff. Does anyone have interest in the MTB Duathlon they are running at Chanoko Sat Feb. 23? I was leaning more towards the UC Davis sprint tri Sunday, but I will be in town that weekend looking for something to race!

Yep, that's Duathlon #2 in the series. I think there's a number of us shooting for that one.

Yup, I'm shooting for that one as well. :thumbup

awgeese...y'all're goin't make me blush. I just love to swim. I'll be at the pool sometime between 10 and noon and if I see you there I'll be watching you(like Sting):| And I'll come over and smack you if you're skulling wrong but I'm also going to be swimming for me and just cranking out some yardage. If I see you there.. great!

See you Saturday morning Bill. Let me know if you want me to pick you up at home.

[Baptistro]

G-money may come out and swim with us :thumbup

[MrCrash]

Sounds like you guys are ramping up for the offroad xterra stuff. Does anyone have interest in the MTB Duathlon they are running at Chanoko Sat Feb. 23? I was leaning more towards the UC Davis sprint tri Sunday, but I will be in town that weekend looking for something to race!

I wasn't planning on a duathlon, but there's a TBF cross country mountain bike race on the 24th I might do instead. It's either that or the CCCX race a week before that - I still haven't decided.

Next time you're in town, you've got to head up to Annadel with us! Like I said, just bring your SPD shoes - my red Stumpjumper is at your disposal.

G-money may come out and swim with us :thumbup

G-money aka G-spot aka the incredible bicyclemech1, right?

[jtigert]

I am actually leaning towards the Tri, so if you aren't tapering Saturday is available for an easy ride.

[Baptistro]

G-money aka G-spot aka the incredible bicyclemech1, right?

The one and only :)

[Atak Kat]

I get to add one more race on my calendar this year...Escape from Alcatraz Tri.
Got a spot in the random drawing today. This will be my third alcatraz swim.

So my schedule for the year looks like:

Wildflower 70.3
Escape from Alcatraz
Vineman 70.3
Big Kahuna 70.3
Ironman Florida

Yeah, it's pretty crazy.

-ak-

[MrCrash]

I get to add one more race on my calendar this year...Escape from Alcatraz Tri.
Got a spot in the random drawing today. This will be my third alcatraz swim.

I'm sure you were stoked to get the spot - until you learned about that 2.7 million gallons of sewage that was spilled into the bay:

http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/02/02/MNSTUQQO6.DTL

I don't think I'll ever swim in the Bay again at this rate...

Also, I just checked with GGTC - the training weekend on the actual Wildflower course is only open to GGTC members. Do you think you'll be joining any of the tri clubs this year?

[yama-emma]

" Choksi said sewage spills are quite common throughout the bay during the winter months."

:barf :barf :barf
i'm with u mike...

[zx6roxy]

I get to add one more race on my calendar this year...Escape from Alcatraz Tri.
Got a spot in the random drawing today. This will be my third alcatraz swim.

Geez. 3rd time? Lucky:x You must know somebody....

:laughing

[MrCrash]

" Choksi said sewage spills are quite common throughout the bay during the winter months."

:barf :barf :barf
i'm with u mike...

Duck poop at Shadow Cliffs or sewage in the bay - I'm not sure I like my open water choices.

Are you swimming with us at 10?

[Baptistro]

I'm about to leave the house Mikey. Emma you coming? G-spot's gonna be there at 9:45. Bill will be bringing his own toxic spill :twofinger

[yama-emma]

yes - just about to dash across the bridge - avoidng the dood who apparently is taking a stroll on the upper deck - and head to the pool!

[Baptistro]

That was a great swim. Great to see you guys, and I'll see most of you again tomorrow :thumbup

[MrCrash]

That little 50 yard race was fun! :)

[Atak Kat]

I'm sure you were stoked to get the spot - until you learned about that 2.7 million gallons of sewage that was spilled into the bay:

http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/02/02/MNSTUQQO6.DTL

I don't think I'll ever swim in the Bay again at this rate...

Also, I just checked with GGTC - the training weekend on the actual Wildflower course is only open to GGTC members. Do you think you'll be joining any of the tri clubs this year?

Ugh. Gross. They should have the sewage plant worker that let that happen clean up the whole mess.

The Alcatraz race isn't until June. Am I hoping too much that whatever is in the Bay now will get flushed out by then?

Joining a tri club has crossed my mind a few times. Can you enlighten me as to what is required to be in a tri club? Time commitment? Doing scheduled workouts with the club? Volunteering?

-ak-

[MrCrash]

Ugh. Gross. They should have the sewage plant worker that let that happen clean up the whole mess.

The Alcatraz race isn't until June. Am I hoping too much that whatever is in the Bay now will get flushed out by then?

Joining a tri club has crossed my mind a few times. Can you enlighten me as to what is required to be in a tri club? Time commitment? Doing scheduled workouts with the club? Volunteering?

-ak-

With GGTC, you can be as active as you want to be. Coached training programs exist for major events. Spin classes are offered and coached run workouts, and other clinics are also offered. Additional fees generally exist for any extra programs you decide to take on, but the club rates seem pretty good. Groups rides, runs, and open water swims also take place pretty regularly - there aren't any fees for those.

There aren't any requirements as far as volunteering goes, but I think volunteers get some sort of price breaks on certain event entries.

With all the other time commitments I had, I didn't do much with GGTC last year. This year, I'm looking to do a few more group road bike rides, the Wildflower Training Weekend, and possibly an IM training program at the start of next year.

[billswim]

That was a good swim! You guys are all progressing, its fun to see. I'll start to work out the details for that stroke seminar and get it going soon.

[Baptistro]

Bill, thanks for the book Total Immersion. I think I will pick up a copy for myself. I am about 75 pages into the book and I'm itching to give some of the techniques a try. I'm a race boat, I'm a race boat, I'm a race boat. :laughing

I would highly recommend this read to anyone who wants to be faster, with less effort, and have more fun swimming. After swimming in HS, I swore I'd never swim competitively again. Well, so much for that. :)


So, after the ChiRunning workshop, I am wondering who wants to up the ante for training. There's about 2 months left til xterra, and I figure I'll be working out about 5 days a week for that time, tapering over the last two weeks. That leaves me peaking in about 5 weeks. Time to up the intensity. Who's up for working out? I'm swimming tonight.

[wickerman777]

That was a good swim! You guys are all progressing, its fun to see. I'll start to work out the details for that stroke seminar and get it going soon.


Alright! :thumbup finally someting I'm good at (when is this seminar?)

[yama-emma]

Thanks again for setting up the chi workshop Bap! :thumbup
I think it will really help me get back into running despite my foot.
It's hurting a little from yesterday however, so I think I will give it another 2 weeks rest before training properly again. Then I will try out the posture and leaning for a decent run :teeth

[Baptistro]

Thanks again for setting up the chi workshop Bap! :thumbup
I think it will really help me get back into running despite my foot.
It's hurting a little from yesterday however, so I think I will give it another 2 weeks rest before training properly again. Then I will try out the posture and leaning for a decent run :teeth

That's awesome Em :thumbup

Remember to focus on a midfoot strike, your toe landing has got to be tough on your feet considering your surgeries. Work on ankle loosening for flexibility at the joint so you don't have to land on or push off your toes. what Keith was telling you was completely appropriate for your specific needs. You're gonna be totally fine.

Also regardless of how easy it seems at the time, I would suggest suggest icing knees and ankles right after your runs, even if you feel ok.

:)

[Baptistro]

Alright! :thumbup finally someting I'm good at (when is this seminar?)

You swim? :confused

If you do, come do the xterra with us dude. :banana

Oh, and Bill, that book just gets better, and better, and better :thumbup

[zx6roxy]

Also regardless of how easy it seems at the time, I would suggest suggest icing knees and ankles right after your runs, even if you feel ok.

:)

+eleventybillion!:)

I forget how much easier trail running is compared to running on pavement..

While I can easily run an 8 miler around West Ridge and JMP....I feel "beat up" after running 2 laps of Lake Merrit/Lake Merced.

[billswim]

Bill, thanks for the book Total Immersion. I think I will pick up a copy for myself. I am about 75 pages into the book and I'm itching to give some of the techniques a try. I'm a race boat, I'm a race boat, I'm a race boat. :laughing


Glad you like it!
Alright! :thumbup finally someting I'm good at (when is this seminar?)

I'm still working out the details and figuring how many people I can work with at one time and still give quality instruction and for how long.

You swim? :confused

If you do, come do the xterra with us dude. :banana

Oh, and Bill, that book just gets better, and better, and better :thumbup

I like the way he articulates things. When I read it the first time, I kept saying to myself, "yeah that sounds about right..." over and over. For the most part I think he gives very good advice. I look forward to hashing out your perceptions and swimming of course.

[MrCrash]

Bill, thanks for the book Total Immersion. I think I will pick up a copy for myself. I am about 75 pages into the book and I'm itching to give some of the techniques a try. I'm a race boat, I'm a race boat, I'm a race boat. :laughing

Sounds like that book is a good investment - I'll definitely grab a copy as well!

So, after the ChiRunning workshop, I am wondering who wants to up the ante for training. There's about 2 months left til xterra, and I figure I'll be working out about 5 days a week for that time, tapering over the last two weeks. That leaves me peaking in about 5 weeks. Time to up the intensity. Who's up for working out? I'm swimming tonight.

I generally try to follow a 6-on, 1-off schedule:

Mon - Rest
Tues - Run (easy)
Wed - Swim
Thurs - Run (intervals)
Fri - Swim
Sat - Long Run
Sun - Long Bike

I think most of my group training will probably take place on the weekend bike rides. Runs aren't out of the question, but it's hard for me to even run with Lisa - her relaxed pace is 30 to 60 seconds a mile faster than mine, and it wears me out trying to keep up with her.

I'll probably work fun MTB rides on days with my long runs, although can make weekends brutal when the mileage and intensity increase! The work week starts feeling a vacation...

[wickerman777]

[QUOTE=billswim;3703974]I'm still working out the details and figuring how many people I can work with at one time and still give quality instruction and for how long.QUOTE]

Damn Bill did you loose your sense of humor?

You said stroke seminar:laughing

[billswim]

[QUOTE=billswim;3703974]I'm still working out the details and figuring how many people I can work with at one time and still give quality instruction and for how long.QUOTE]

Damn Bill did you loose your sense of humor?

You said stroke seminar:laughing

duh...I'm such a :loser

[MrCrash]

Iwillnotbuyanymorebikes... Iwillnotbuyanymorebikes... Iwillnotbuyanymorebikes...

http://sfbay.craigslist.org/sfc/bik/567425523.html

Since it's a 54, and I'm closer to a 52, I'd have to pass on it even if I did have the extra money. But for anyone else, this seems like a really good deal.

[jtigert]

great deal!

[jtigert]

Just a reminder:

2007 Kona Ironman Championship Coverage on NBC!

Feb. 16th 2pm Eastern, set your TIVO's

[Baptistro]

Just a reminder:

2007 Kona Ironman Championship Coverage on NBC!

Feb. 16th 2pm Eastern, set your TIVO's

Thanks Jeff, programmed in :thumbup

And have you decided on whether to do the duathlon or the tri next weekend?

[jtigert]

I signed up for the road tri, saturday wasn't a good day for me. Good luck to all you racing, post some pics for sure.

[MrCrash]

A few of us are going mountain bike racing on Sunday in Monterey - good luck with the road tri!

[billswim]

UGGG...this cross training stuff is hard! The pool was closed for some crap this weekend so I thought "I'll get the cobwebs off the bike and take it out for a few miles" How come everything seems like its uphill? Could be the geography where I live but damn it seemed like I had to climb to get anywhere. Legs were burning in five minutes and at the end of the incredibly long:rolleyes ride of 15 miles, they were jello.

[zx6roxy]

extreme running/jumping anyone? (parkour):D

http://gprime.net/video.php/hopphopp

[Baptistro]

what's the concensus on spinning classes to develop cycling skills?

[Atak Kat]

what's the concensus on spinning classes to develop cycling skills?

Highly recommended. I take a spin class 2-3 times a week mostly to focus on maintaining cadence mixed with cranking up the resistance to simulate hill workouts.

Lots of variety on a spin bike and the type of workout may depend on what the spin instructor has planned (fast flats, sprints, intervals, hills, in/out of saddle profiles, etc).

-ak-

[Baptistro]

UGGG...this cross training stuff is hard! The pool was closed for some crap this weekend so I thought "I'll get the cobwebs off the bike and take it out for a few miles" How come everything seems like its uphill? Could be the geography where I live but damn it seemed like I had to climb to get anywhere. Legs were burning in five minutes and at the end of the incredibly long:rolleyes ride of 15 miles, they were jello.

:laughing

If you can imagine, occasionally, Ryan rides his MTB from Piedmont, through your neighborhood, to JMP (Joaquin Miller Park) and RRP (Redwood Regional Park), spanks all our asses, and rides back home.

:laughing :cry :laughing :cry :laughing

Highly recommended. I take a spin class 2-3 times a week mostly to focus on maintaining cadence mixed with cranking up the resistance to simulate hill workouts.

Lots of variety on a spin bike and the type of workout may depend on what the spin instructor has planned (fast flats, sprints, intervals, hills, in/out of saddle profiles, etc).

-ak-
Cool :thumbup

I just did my first spin class last night with JMack and man that class kicked my ass. It didn't help that it was an advanced class that was being taught by a 5 foot nothing pregnant philipina :cry

At least the swim workout we did after the class helped loosen me up.

We're going back for more torture on Thursday night :teeth

[MrCrash]

what's the concensus on spinning classes to develop cycling skills?

I think it's all Heather / DucatiHoney pretty much did before she picked up her road bike last year. In 3-4 rides, she was destroying me on climbs - and I was still logging a fair amount of road miles.

Some of the people I've ridden with in my tri club swear by them as well. I think you'll see some good results!

[MrCrash]

In my last triathlon, I completed my 0.9 mile swim in a painstaking slow 41:15 - I ranked 794 out of 839 entrants.

After a few months of practicing drills prescribed by Billswim, combined with some instructional swim videos on YouTube, I decided to time myself in a 1500 yard (0.85 mile) pool swim.

I was stunned to see a time of 27:40 when I was done. I know where I still have problems, and I look forward to working on them every time I head to the pool!

[zx6roxy]

In my last triathlon, I completed my 0.9 mile swim in a painstaking slow 41:15 - I ranked 794 out of 839 entrants.

After a few months of practicing drills prescribed by Billswim, combined with some instructional swim videos on YouTube, I decided to time myself in a 1500 yard (0.85 mile) pool swim.

I was stunned to see a time of 27:40 when I was done. I know where I still have problems, and I look forward to working on them every time I head to the pool!

That's impressive:applause:thumbup

My goal is to be able to swim the 1500m faster than 23:09...which is my all time PR, and something I haven't done in over 4 years. I'm nowhere even close to it...

I still can't swim for another 3 weeks..

[billswim]

In my last triathlon, I completed my 0.9 mile swim in a painstaking slow 41:15 - I ranked 794 out of 839 entrants.

After a few months of practicing drills prescribed by Billswim, combined with some instructional swim videos on YouTube, I decided to time myself in a 1500 yard (0.85 mile) pool swim.

I was stunned to see a time of 27:40 when I was done. I know where I still have problems, and I look forward to working on them every time I head to the pool!

That's a nice improvement. Just under 2:00/100 yds. Keep at it and try some interval training to get yourself used to swimming faster for short periods of time to acclimate yourself to what it feels like.

Next week I'll be swimming in the same waters as the ironman. One time when I was there they still had the course outlined and I timed myself on it. We'll see if they still have it up(I doubt it)and we'll see how much I've fallen off the pace.

[Baptistro]

who's still in for xterra on the 30th, and who is gonna do the duathlon on the 15th as a pre xterra course run?

[bicyclemech1]

training has been going better, but we will have to see about racing. I think I am a yes for the 15th. We need to discuss carpool.

[Baptistro]

training has been going better, but we will have to see about racing. I think I am a yes for the 15th. We need to discuss carpool.

Day of? Or night before? You're on my way, so I can either pick you up or meet at your pad and take your ride. My little car isn't all that comfortable.

[scootiePuff]

I know a few PMs are circulating with regards to possible relay teams for next year. [..] If you're thinking of giving it a go, or just looking someone to run / swim / bike with, let's hear from ya!

heya mike,
i could be interested for the running component, if you (and/or others) don't mind that i take my time :teeth

the last time i was in a relay team -- september, 2007 disney tri, runner -- i had a motorcycle accident the week before and was too banged up to run :cry

[MrCrash]

who's still in for xterra on the 30th, and who is gonna do the duathlon on the 15th as a pre xterra course run?

Lisa and I are still on the fence. She told me she's playing it by ear - if she can run / swim / bike without any discomfort the week before the event, we'll probably give it a go.

heya mike,
i could be interested for the running component, if you (and/or others) don't mind that i take my time :teeth

Hey Elle,

I don't know anyone who is currently looking to put together a relay team, but announcing your availability and interest here is a good first step :) How's your cycling and swimming?

[Atak Kat]

I think this is a new tri in San Francisco: Golden Gate Triathlon (http://www.trifreak.com/golden_gate.htm)

"A world class triathlon has come to San Francisco and it's most cherished landmark is its centerpiece. The Golden Gate Triathlon features a beautiful point-to-point swim along Crissy Field, an epic 6 mile loop through-out the Presidio (4x for Olympic and 2x for Sprint) capped of by a stunning out-and-back run across the Golden Gate Bridge (sprint distance participants will turn-around at the bridge). Don't miss this race."

[Baptistro]

I think this is a new tri in San Francisco: Golden Gate Triathlon (http://www.trifreak.com/golden_gate.htm)

"A world class triathlon has come to San Francisco and it's most cherished landmark is its centerpiece. The Golden Gate Triathlon features a beautiful point-to-point swim along Crissy Field, an epic 6 mile loop through-out the Presidio (4x for Olympic and 2x for Sprint) capped of by a stunning out-and-back run across the Golden Gate Bridge (sprint distance participants will turn-around at the bridge). Don't miss this race."

so tempting......

[Baptistro]

training has been going better, but we will have to see about racing. I think I am a yes for the 15th. We need to discuss carpool.

I'm out for this weekend. I've just spent the last three days in bed basically, so I'm a no go. Playing the xterra at this point by ear.

[bicyclemech1]

Full Ultegra 9 speed. Bontrager Race X-lite wheels.
PM me for details and pics.

[bicyclemech1]

Let's see....
Haven't been in the pool in 6 weeks.
Just got my ass kicked by Joe in the downhill races...
Right knee is still sore...

Should be a perfect time to go racing!!
I have room for 1 , maybe two for a carpool.

Roll call for who's racing.

[Baptistro]

I'm still on the fence, my legs are just starting to look semi normal.


***edit***

I'm in.

[Baptistro]

Anyone else for XTERRA this weekend?

[MrCrash]

Anyone else for XTERRA this weekend?

Wish I could - have a good time!

Looks like the next off-road triathlon isn't going to be til the first weekend of October, when it's either Xterra Nevada or Scott Tinley's Adventures down in San Luis Obispo. Waiting sucks...

[Baptistro]

Just a quick heads up, we finished the event, lots of fun. Will post a full write up as soon as possible. Not really gonna have any problems beating my time next year. :laughing

[Atak Kat]

Just a quick heads up, we finished the event, lots of fun. Will post a full write up as soon as possible. Not really gonna have any problems beating my time next year. :laughing

Where's that race report, Bap! :)

Hey Mike, I'm doing the oly distance at Wildflower this year instead of the long. How's your training coming along? The wave start list is posted, btw.

-ak-

[MrCrash]

Where's that race report, Bap! :)

Hey Mike, I'm doing the oly distance at Wildflower this year instead of the long. How's your training coming along? The wave start list is posted, btw.

I'm feeling good! This is my last week of ramping up - next week I'll be starting my taper.

Last weekend was a big one:

Saturday - Road Bike
Distance: 65.9 miles
Climbing: 5760 ft
Avg speed: 14.9 mph
Calories Burned: 3671

Sunday - Mountain Bike
Distance: 10.1 miles
Climbing: 2450 ft
Calories Burned: 2214

Monday - Run
Distance: 10 miles
Avg Pace: 10:00 / mi
Calories Burned: 1253

I'd like to see if I could do the Long Course in 6:30, but I know that'll be a push. A 0:40 swim, 3:15 bike, and 2:30 run is my goal.

As I taper, I'll be working primarily swim technique and implementing more Chi Running principles into my run. My legs were fried from all the cycling over the weekend, and I still somehow managed a half decent pace for a long run - it seems to be working out well!

[Baptistro]

Where's that race report, Bap! :)

Hey Mike, I'm doing the oly distance at Wildflower this year instead of the long. How's your training coming along? The wave start list is posted, btw.

-ak-

Coming soon guys. Sorry about that, dealing with some stuff, and looks like I'm sidelined for the time being. Gonna try to keep running and swimming, but I need to stay off the MTB for a while.

[Moto4Fun]

Jet ski, Motorcycle, Segway...Now that's a triathlon that I would enter!

[zx6roxy]

Gonna try to keep running and swimming, but I need to stay off the MTB for a while.

Wha?!?!:confused

[Baptistro]

Wha?!?!:confused

Dr's orders for the time being, that means no dirt bikes either, and my doc doesn't like the fact that I have to ride motorcycles at all right now. I'll give you a call later.

[MrCrash]

Damn, I'd flip if something prevented me from riding my bicycle.

Quick question though - how techy was the bike at the Xterra? A gal from my tri club said it was on the upper end of what she could handle, but she's a pretty new mountain biker.

[Baptistro]

Damn, I'd flip if something prevented me from riding my bicycle.

Quick question though - how techy was the bike at the Xterra? A gal from my tri club said it was on the upper end of what she could handle, but she's a pretty new mountain biker.

I wouldn't say it was very technical, I pedaled up and down everything, and was inspired to try to jump stuff as often as possible. The course description was pretty accurate, a little of everything, some rocks, some short steep stuff, some rooty sections, some ruts, both up and down hill. The only thing I had trouble with I'd say was the mud and sandpits.

And you guys know how I ride, so extrapolate from there.

[billswim]

So I went into the bay today for the first time since the oil spill. The water was very clear. Quite choppy with the winds we had today and a bit too cold for comfort. I usually wait until the end of march for the water to warm up enough for the swims to be fun and it still needs a little time. The water temp today was only about 52 and it really doesn't get "fun" until the temps cross 55. I know that's only 3 degrees but, like an old timer once told me, "below 55 the degrees are bigger"

I'd suggest waiting another month or so before heading into the bay.

[MrCrash]

So I went into the bay today for the first time since the oil spill. The water was very clear. Wuite choppy with the winds we had today and a bit too cold for comfort. I usually wait until the end of march for the water to warm up enough for the swims to be fun and it still needs a little time. The water temp today was only about 52 and it really doesn't get "fun" until the temps cross 55. I know that's only 3 degrees but, like an old timer once told me, "below 55 the degrees are bigger"

I'd suggest waiting another month or so before heading onto the bay.

As always, thanks for the advice Bill. I need to get myself acclimated to open water again before Wildflower, which is two weekends from now - sounds like Shadow Cliffs is the way to go.

45 miles on the bike today, followed by 8 miles of hills running @ Tilden - I'm feeling good!

[Atak Kat]

As always, thanks for the advice Bill. I need to get myself acclimated to open water again before Wildflower, which is two weekends from now - sounds like Shadow Cliffs is the way to go.

45 miles on the bike today, followed by 8 miles of hills running @ Tilden - I'm feeling good!

Definitely time for me to put on the wetsuit again and getting acclimated with the open water too. I'm not looking forward to that cold water swim at Wildflower.

I had a pretty good brick yesterday; 38 mile bike ride to the top of kings mountain and back and then a 5 mile run right after. My legs didn't loosen up until mile 3 though, but otherwise felt great after the run.

My training totals for the month:

Swim: 12200.00 Yd - 35h 00m
Bike: 114.60 Mi - 13h 41m 42s
Run: 39.80 Mi - 6h 47m 22s

-ak-

[jtigert]

Sounds like the preparations are coming along good for Wildlfower for you guys. I on the other hand can't kick this nagging fatigue/poor performance right now. I don't feel like I overtrained the last few weeks, and sleep has been 7-8+hours, but I keep getting dropped on the bike the last couple of rides. I can't explain it, I wonder how long you really take to recover from a Half, maybe I am just still feeling Oceanside????

[fawndog]

Sounds like the preparations are coming along good for Wildlfower for you guys. I on the other hand can't kick this nagging fatigue/poor performance right now. I don't feel like I overtrained the last few weeks, and sleep has been 7-8+hours, but I keep getting dropped on the bike the last couple of rides. I can't explain it, I wonder how long you really take to recover from a Half, maybe I am just still feeling Oceanside????

Damn.. Roxy says minnimum, (running distance in days) like 14 days and if you do anything, 60%-70% max heart rate.

3 days after the Boggs 8 hr, we did a familiar training ride, and we were sucking so bad we took another 4 days off.

[zx6roxy]

How long ago was Oceanside?

Another indicator of overtraining would be your resting heart rate -- is it elevated?

For a running event, minimum recovery is the race distance in days. After a marathon, you would need a minimum of 26.2 days [27 days] to recover, add more if you RHR is still elevated.

For a cycling event, divide the race distance by 3, giving you minimum days of recovery....add more if your RHR is still elevated or if you attempt to workout and suck really bad:p

For a triathlon, recovery is race distance in days (minimum) to half the total race distance ie Half Ironman 13.1 - 35.15 days [14-36 days]....14 days minimum -- if you have to workout [active recovery] stay in the ZONE as fawndog mentioned. I wouldn't attempt any PR during this time.

Of course these numbers would be different for Pro athletes who race IM races consecutive weekends at times...:loco

[zx6roxy]

Damn.. Roxy says minnimum, (running distance in days) like 14 days and if you do anything, 60%-70% max heart rate.

3 days after the Boggs 8 hr, we did a familiar training ride, and we were sucking so bad we took another 4 days off.

climbing Canyon Trail is no way in the the 60-70% range:wtf:laughing

[jtigert]

4 weeks ago was the Half, but I got sick a week after the race so that forced me to rest and I didn't go crazy with heart rate until last weekend. Even that was not intentional, I was riding at a low effort (perceived), but couldn't keep my HR from climbing way up there. I am just going to go real easy this and next week.

[Baptistro]

Congrats to my dad, he just finished the Boston Marathon in 4:33.02 :thumbup

JT, as the guys said, you need more recovery. The bug you had for a week will likely tack on a couple of weeks to the recovery. Track your heart rate and monitor that way. Perceived exertion will just fool you into thinking you are ready to get back into things too soon and cause possible injuries, while retarding progress.

Sorry for the lack of a write up. I'm not sure I'm gonna have the ability to get to it soon. Long story short, my old cervical injury is acting up, and I may need to have a spinal fusion this year. I see my orthopedic surgeon in May and my neurosurgeon in June. With the baby coming in July, I think my training is done for the year unless the doc gives me the go ahead.

Gregory, I'm glad you talked me into doing that tri, I may not have another chance to do another for a while. :thumbup

[MrCrash]

Alright guys, it's Muddy Buddy time. Who's in?

http://www.bayarearidersforum.com/forums/showthread.php?p=3919365#post3919365

[Atak Kat]

Hey Mike, Have a great race tomorrow at Wildflower!

Looking forward to your race report. :)

-ak-

[zx6roxy]

WF is here?!?!

Good luck Mikey!:)

[MrCrash]

Thanks! I'm crazy nervous right now :)

Swim: 45 minutes (it'll be close)
Bike: 3 hours (doubt it - 3:15 is more realistic)
Run: 2 hours 10 minutes (if I'm not too wrecked from the bike, I think I have it)

I'm on my way at 2:00 PM - thanks for all the good luck wishes!

[MrCrash]

And good luck to everyone else doing this too (Joel and Tigert) - it's a huge event, but I hope to see both of you down there!

[Atak Kat]

[estimated]
3000 participants for long course.
3500 participants for the olympic.

But I'll still be looking for you Mike if you're around on Sunday.

[Baptistro]

Good luck guys, kick some ass :thumbup

[yama-emma]

Good luck and have fun out there! :Party

[zx6roxy]

And good luck to everyone else doing this too (Joel and Tigert)

+1:Party:thumbup

[MrCrash]

The short version

I did better than I hoped in the swim and on the bike, and paid for it with my run.

The slightly longer version

I was feeling good going in, tipping the scales at just under 160 lbs - 20 lbs down on my New Years weight.

Unfortunately, things didn't quite pan out the way I had hoped

The swim - 1.2 miles w/ a goal of 45 minutes

I started off at the back of the crowd as I usually do, but this time I didn't get left behind! Conditions were good, with water temperatures in the 60s and just a bit of chop about 15 minutes in. As I emerged from the water, I glanced at my watch and was pleasantly surprised to see a 42:57 - I was ahead of schedule! Considering it took me the same time to do the 0.9 mile swim at the Santa Cruz Sentinel triathlon last year, I was stoked!

The bike - 56 miles w/ a goal of 3 hours 15 minutes

I didn't think I was overdoing it on the bike, but evidently I did. I was conservative on my hill climbs, but ended up pushing a little harder than I should have, playing a little draft and pass game with about three other riders for right around an hour. I know it's illegal, but they slowed down once they got in front of me - I had to get em back!

At the top of Nasty Grade, I stood up to crank the final 50 or so meters to the summit, but felt my legs starting to tighten up. I sat down and rolled in from there, hoping I still had plenty for the run.

As I rolled into the transition area, I was once again pleased to see that I was ahead of schedule, as my watch read 3:07:40 - my 6:30 target time was looking good! Just to compare, I did a 3:24 at Wildflower two years ago, a 3:02 at Big Kahuna two years ago (way flatter), and a 3:02 at Vineman last year (flatter, but not as flat as Big Kahuna). Needless to say, I was pretty happy :)

The run - 13.1 miles w/ a goal of 2 hours 15 minutes

I felt a touch on the weak side for the first couple of miles, but still managed to pull some 9:30 / miles on some relatively flat terrain. Since I needed 10:30s to make my goal, I was feeling pretty good.

Then came the hills. Running for longer than 1/4 mile would cause sharp pains in my neck and lower back, with hills putting my quads and hamstrings on the verge of locking up at anything more than a walking pace. Carefully, I continued on.

Then came the blisters on my heels and the arches of my feet. I whispered to myself, "ignore the pain and 6:30 is yours", and kept moving.

Then came the bits of dirt / gravel that got into my shoes, burrowing into the soles of my feet. Once again, I whispered to myself, "ignore the pain and that 6:30 is yours", and kept moving.

Then came the cramps - there was no ignoring those. I threw down water and gatorade, and Thermolytes as I limped along, massaging my hamstring as I went after stopping momentarily in pain. I looked at my watch - barring some kind of miracle, my 6:30 wasn't going to happen. But I kept moving.

In the end, I crossed the line 2 hours, 41 minutes, and 18 seconds after starting the run - over half an hour longer than it took me to complete my 13.1 mile training run. It turned out that I missed my goal by just over 9 minutes, with a final time of 6 hours, 39 minutes, and 6 seconds - over 40 minutes faster than when I last did it in 2006!

Final thoughts

- I just picked up the Total Immersion book, and am looking forward to seeing what the difference the drills make. My swim improved by leaps and bounds, but there's still lots of time to be made.

- My bike was still on the aggressive side. Deep down, I'm still the same overaggressive motorcycle racer that wants to keep picking people off - that needs to stop. According to an AFMer who was a nationally ranked Ironman competitor, giving up 10 minutes on the bike will get me 20 minutes on the run.

- More and harder brick workouts.

- More and longer bike rides where I slow it down to go the distance without bonking.

With a 300 person waiting list for Vineman, it looks like I'll be waiting until October for my next shot. As slowly as I'm limping around right now, it's almost hard to believe when I say I'm looking forward to it. But really - I am :)

[Baptistro]

Well done Mikey :applause

[DucatiHoney]

:thumbup Mikey!

(If it helps, and I'm not too slow for ya, I'm happy to pace you for those longer, endurance cycling sessions when you start training for the next one.)

[xlrator]

OK, I call bullshit on the swim time. or else you are part fish.:rofl

17.46 mph in the water?

[billswim]

Nice job Mike.

[zx6roxy]

Ya did awesome Mikey!:thumbup:)

[MrCrash]

OK, I call bullshit on the swim time. or else you are part fish.:rofl

17.46 mph in the water?

Wounded farm animals swim faster than I do. I'm improving though :)

Good catch - it was a 1.2 mile swim! You'll have to excuse me, I'm still recovering from the weekend.

Nice job Mike.

Thanks Bill! I started reading the Total Immersion book, and I really like how it described swim workouts. Particularly how run / bike / weight room workouts usually leave people feeling beat up, but a good swim workout usually leaves someone feeling refreshed. A lot of what you've told, taught, and showed me is re-iterated in the book - I'm looking forward to trying out some of the techniques in my next workout! As beat up as I am from the event, swimming will probably be my focus for a little bit.

John / Roxy - hope you guys can make it out there with me soon for more multi-sport stuff! I really dig pushing and testing myself at these events :)

[jtigert]

Good job out there Mike, thanks for swinging by and hanging.
It was a tough one for myself on the run too.

Swim went great, I knocked a couple more minutes off of my Oceanside time with a 32:10. I really want to break 30 minutes at Vineman.

Bike also went very well. 3 hours even. I checked my Garmin and averaged just over 140 BPM, so I confirmed that I was at a solid aerobic HR for 98% of the ride.

After a couple of miles into the run I felt the quad tighten. I continued to take endurolytes, hoping to fend off the cramp. By the firts big hill it was survival and I walked and ran the next 9 miles to finish the run in 2:08.

Overall pretty bummed I fell apart on the run again, but I guess it could have been much worse. I am entered for Vineman, but these last 2 halfs have been pretty devastating to me after all the hours I have put in, so I will wait and see if I feel good enough to give it another go by the end of July.

I am really looking forward to Xterra West Oly in a couple of weeks. Olympic suites me much better, I don't have to hold back as much, and I can get away with less overall training which helps with my busy work M/C racing schedule.

Fun weekend, can't wait until next year.

[MrCrash]

Totally good to see ya out there to Jeff. Not sure what your Max HR is, but 140 bpm sounds more than reasonable. Mine was 157 for the bike, right around my lactate threshold. I'm wondering how much more I'd have on my run if I dropped that by 10 bpm. It'll be a fun little experiment.

[zx6roxy]

John / Roxy - hope you guys can make it out there with me soon for more multi-sport stuff! I really dig pushing and testing myself at these events :)

I do miss doing the multi-sport stuff, but the shoulder needs strength to be able to swim again. I still have limited range of motion and weakness.

[MrCrash]

Overall pretty bummed I fell apart on the run again, but I guess it could have been much worse. I am entered for Vineman, but these last 2 halfs have been pretty devastating to me after all the hours I have put in, so I will wait and see if I feel good enough to give it another go by the end of July.

I hope ya stick it out with the 70.3's. Hell, you didn't let any of those factory guys intimidate you in roadracing - what's a few runners, bikers, and swimmers, right? :)

I know we both put a lot of hours into training for this one - in my case, I think I need to train smarter, not harder for the next one. I also want to have a race pace strategy that I know will work. Before Arizona, I'd like to do a few long bike/run bricks at different intensity levels, just to know what the best balance is.

Lemme know if you still wanna pre-ride the Vineman bike course. Maybe see you at Downieville?

[cheezy]

Okay, I just finished watching the Ironman movie and am a bit disappointed. One and a half hours and I didn't see any running, swimming or cycling.















Thank you and don't forget to tip your waitress.:teeth

[MrCrash]

My photos from Wildflower just went online. No hamming it up for the camera that time! :)

http://i221.photobucket.com/albums/dd187/citybikemike/wf08-swi.jpg

http://i221.photobucket.com/albums/dd187/citybikemike/wf08-bik.jpg

http://i221.photobucket.com/albums/dd187/citybikemike/wf08-run.jpg

http://i221.photobucket.com/albums/dd187/citybikemike/wf08-fin.jpg

I thought I'd be relaxing for a little bit, but things are coming up fast:

June 8 - Muddy Buddy @ San Jose
June 15 - XC Mtn Bike Racing @ Fort Ord
June 28 - Xterra @ Tahoe City
July 13 - DH Mtn Bike Racing @ Downieville

Anyone else interested in doing Muddy Buddy or Xterra?

[Baptistro]

Alright guys, it's Muddy Buddy time. Who's in?

http://www.bayarearidersforum.com/forums/showthread.php?p=3919365#post3919365

I'll know this afternoon if i can do this. Then it's just a matter of losing 10 pounds in three weeks :laughing

[zx6roxy]

where are those pictures Mikey?

Did you dunk Lisa?:p

[MrCrash]

where are those pictures Mikey?

Did you dunk Lisa?:p

No - I made a nice mess though :)

4th of 71 in our class, and I was 2nd to the top of the first hill!

[zx6roxy]

^Congrats you two!:applause

[DucatiHoney]

....covered in mud and still holding hands. Must be love. :love

[MrCrash]

....covered in mud and still holding hands. Must be love. :love

That, and I figured I'd help pry Lisa free of the mud too :)

[MrCrash]

Anyone? I just signed up for the long course, Lisa is doing the short course.

Long Course

Swim = 0.75 miles
Bike = 22 miles
Run = 6 miles

Short Course

Swim = 0.375 miles
Bike = 13 miles
Run = 3 miles

Event website

http://www.bigblueadventure.com/pub/main2.asp?daEvent=46&daPageName=INTRO

I was thinking we should head up the night before to try and acclimate, but someone on my tri club email list said that the elevation change means we breathe out more water, and that sleeping at elevation the night before can actually cause more problems than it helps. Taking an extra day off isn't an option - anyone know what might work best?

[sjensen]

wait, so this is a mountain bike tri? is the running off-road as well? if so, sign me up. do you need a wetsuit? doable in an old high school water polo speedo? fill me in mike!

[Baptistro]

No - I made a nice mess though :)

4th of 71 in our class, and I was 2nd to the top of the first hill!

Nice job Mikey. I got uber sick the Friday night before, and I'm still sick. Next year for sure.

[MrCrash]

Nice job Mikey. I got uber sick the Friday night before, and I'm still sick. Next year for sure.

Bummer we didn't see you out there John. Things like this are a lot more fun when you get a bunch of buddies out there doing it. Like ya said, next year! Both of us will be training for Ironman Coeur D'Alene by this time next year, so I'm hoping we'll improve on our performance :)

wait, so this is a mountain bike tri? is the running off-road as well? if so, sign me up. do you need a wetsuit? doable in an old high school water polo speedo? fill me in mike!

Yup, it's a mountain bike tri, and looks like a trail run too. Here's a map:

http://www.bigblueadventure.com/maps/xt/tct-course-all-08.jpg

I'm curious to see what the course is like, and what the cyclists are like compared to the XC guys I've been racing with.

As far as wetsuits go, the site says if the temp is under 57 degrees, they're mandatory. As of right now, water temp at Tahoe City is 56 degrees.

Do you have a wetsuit you can use / borrow?

[sjensen]

Bummer we didn't see you out there John. Things like this are a lot more fun when you get a bunch of buddies out there doing it. Like ya said, next year! Both of us will be training for Ironman Coeur D'Alene by this time next year, so I'm hoping we'll improve on our performance :)



Yup, it's a mountain bike tri, and looks like a trail run too. Here's a map:

http://www.bigblueadventure.com/maps/xt/tct-course-all-08.jpg

I'm curious to see what the course is like, and what the cyclists are like compared to the XC guys I've been racing with.

As far as wetsuits go, the site says if the temp is under 57 degrees, they're mandatory. As of right now, water temp at Tahoe City is 56 degrees.

Do you have a wetsuit you can use / borrow?



ill look around and see if i can find one. hard to procure one for someone as tall as a redwood and skinny as a twig.

[MrCrash]

Here goes nothing :)

Registration: 2009 Ford Ironman Coeur d'Alene
Purchase Date: 06/23/08
Category: Entry Fee
Event Date: 06/21/09
Name: Michael Solis

[Atak Kat]

Here goes nothing :)
Hehe.

I got as far as the registration screen on active.com and then closed it. :laughing

I have to get past Florida this year before I can think about my next Iron distance.

Good for you, Mike. Time to to get out there and train....more! :)

-ak-

[billswim]

Anyone? I just signed up for the long course, Lisa is doing the short course.

Long Course

Swim = 0.75 miles
Bike = 22 miles
Run = 6 miles

Short Course

Swim = 0.375 miles
Bike = 13 miles
Run = 3 miles

Event website

http://www.bigblueadventure.com/pub/main2.asp?daEvent=46&daPageName=INTRO

I was thinking we should head up the night before to try and acclimate, but someone on my tri club email list said that the elevation change means we breathe out more water, and that sleeping at elevation the night before can actually cause more problems than it helps. Taking an extra day off isn't an option - anyone know what might work best?

Blood doping:rofl but seriously...

Racing at altitude is HARD. I've done the cross tahoe swim a few times and I don't know how but my lungs felt like they were on fire in 56 degree H2O:wow by now y'all know my thoughts about wet suits but if they're mandatory, what're ya going to do?

The tip top of the elite athletes train at altitude and sleep in recompression/oxygen chambers for the exact reasons your friends are speaking of. For us mere mortals, time is the only way to acclimate. It takes (if I recall) three days or so for your body to generate the proper balance of red blood cells to carry the additional O2 needed. I guess you could try and train by breathing through a straw:laughing but trust me that altitude shit is hard work. Scale back your pace by at least 10%. For the distances and times you're going to be exerting yourselves maybe more like 20% until the last bit of the race and see what you have left.

[MrCrash]

The tip top of the elite athletes train at altitude and sleep in recompression/oxygen chambers for the exact reasons your friends are speaking of. For us mere mortals, time is the only way to acclimate. It takes (if I recall) three days or so for your body to generate the proper balance of red blood cells to carry the additional O2 needed. I guess you could try and train by breathing through a straw:laughing but trust me that altitude shit is hard work. Scale back your pace by at least 10%. For the distances and times you're going to be exerting yourselves maybe more like 20% until the last bit of the race and see what you have left.

Thanks for the info Bill. I'm sure I'll feel it this weekend - it'll probably be even worse when I do a mountain bike race at altitude. If some sort of championship points were on the line, I might be a little more diligent about my preparation - since I'm not up for taking a day off work, the only choice is showing up the night before or the morning of!

Three more days - I'll post about it once I get back!

[jtigert]

Go get some Mike, you should be just fine.

You around next week, I am looking for a road bike ride Thursday or Friday.

[MrCrash]

Go get some Mike, you should be just fine.

You around next week, I am looking for a road bike ride Thursday or Friday.

How many miles are you looking to do? I have a half day on Thursday and Friday off, but I may have something going on Friday. Once I have things figured out, I'll shoot ya a message.

You've got to try this XC mountain bike racing - I'm digging the combination of fitness and strategy it involves!

[MrCrash]

Holy crap, that was something else. Between the Wildflower Long Course training I just finished and all the mountain bike racing I had been doing, I'd be able to handle the Xterra Tahoe City event without any issues. As usual, things didn't turn out that way.

The Swim - 1200 meters + 500 meter run to T1

The 58 degree water temperature wasn't too bad, but the lack of oxygen at 6200 was - I just couldn't get enough air in my lungs. The rock crawl getting into and out of the water was pretty heinous too. Despite being only 1200 meters, the swim was tough!

The Bike - 22 miles, 4000 feet of elevation

After winning my classes in two different mountain bike races just a week earlier, I was hoping to make up some ground in the bike leg. I'm not sure if it was the altitude or the level of the competition, but it just didn't happen - I didn't feel overly weak, but I didn't have much of anything for anyone.

The Run - 6 miles, 1000 feet of elevation

With no run profile posted on the website, the run course was far more challenging that I expected. It reminded me of the "hell hill" on Mile 4-5 of the Wildflower Long Course, except this one was about 2.5 miles long with 1000 feet of elevation - not to mention the summit of 7300 ft. My legs felt like lead, forcing me to walk most of the 2.5 mile, 1000 foot climb.

Eventually, my legs managed to loosen up as the ascent flattened out, allowing me to jog back to the finish.

Looking back

I totally underestimated the difficulty of this event, and my results showed it. I also underestimated the level of competition - these folks are strong! My overall rankings in each discipline were pretty dismal:

Swim = 126 of 138
Bike = 94 of 138
Run = 122 of 138
Overall = 111 of 138

As a comparison, my results on the Wildflower Long Course:

Swim = 1406 of 1741
Bike = 585 of 1741
Run = 1345 of 1741
Overall = 1060 of 1741

Another difference was the general build of each competitor. While the competitive triathletes I've met are generally slender, the top finishers at this event - both male and female - all had a fair amount of muscle on their frames. How they pushed that mass up all those hills, I'll never know.

One more difference was the social vibe after the race, although I'm not sure if it was due to the small field or mountain biking background of the competitors. Both my girlfriend and I met lots of friendly people after the race.

While the organization of the event left something to be desired (check in @ registration took a ridiculous amount of time), the course was fantastic, as were all the competitors. I'm looking forward to giving this another shot :)

The numbers

Swim = 0:35:37.7
Bike = 2:12:50.3
Run = 1:18:49.1
Total Time = 4:07:17.1
111 of 138 overall
22 of 24 in age group

[Atak Kat]

Another great race report, Mike!

Congrats on the finish! :thumbup

-ak-

[billswim]

Anyone up for a cold water swim this weekend? I was supposed to be at the track but it fell through and now find myself with free time this weekend and am going to hit the bay at least sat/sun. I'm going to do 30-40 minutes of hard, fast swimming each day. The h20 temp should be in the high 50s.

LMK

[Atak Kat]

Anyone up for a cold water swim this weekend? I was supposed to be at the track but it fell through and now find myself with free time this weekend and am going to hit the bay at least sat/sun. I'm going to do 30-40 minutes of hard, fast swimming each day. The h20 temp should be in the high 50s.

LMK
hmm. maybe. what time and where?

[billswim]

not sure about the time, AM but no too early, I like to sleep in on my days off but I want to be back in the east bay by 12-1. The place will be Aquatic Park in SF. You can either change on the beach/bleachers or if you want to pay a $6.50 guest fee, I'm a member of the South End Rowing club:

http://www.south-end.org/

right on the water and I can get you in to use the showers and sauna for warming up afterwards. Its a really cool place with all sorts of old SF Swimming/rowing memorabilia.

I'm going both days so either or both is fine with me.

[dinosaur]

Doing the Treasure Island Tri. Who's in?

[MrCrash]

Another great race report, Mike!

Congrats on the finish! :thumbup

-ak-

Thanks Joel!

You should give this a shot if / when you're in the market for a new challenge. Dunno if it's just me, but the transition from bike to run seems a lot harder on a mountain bike.

Have a good swim Bill!

[jtigert]

Doing the Treasure Island Tri. Who's in?

Haven't decided yet, I was happy there was no swim last year since I got sick a couple of days before the race. It is a good race to close out the season with.

[NoQuarter]

well, finally succumbed to the curiosity and did my first tri. my brother martin, over in nyc, got me to sign up for the Austin olympic distance triathlon with him back in the spring for a little brotherly bonding challenge. we both ran track/cc in high school and i went on to collegiate cycling, so we figured we could muster up some of those old genes 15 years later. he was always a way better runner (ran a 3:20 something marathon on his first try a number of years ago), but i figured i could make up for it on the swim/bike and we'd be pretty close. thus training began back in may.

we were doing pretty good both aiming for roughly a range between 2h30m and 2h40m. neither of us had put more than a half dozen freestyle swim strokes together in probably 20 years... but a few trips to the pool and we both felt confident we could pull off sub 30min times in the swim, especially after reading a bunch of the tips and tricks from this thread and others.

martin bought a bike and did all of his running and biking in nyc, around the east village and through central park. myself, i havent had a road bike in about a decade and kinda prefer working out inside for some sadistic reason, so i stuck with the treadmill and stationary bikes. from what we could tell, we were pretty close to even fitness wise up until about 5 weeks before the big show.

then my work situation went to shit and i missed 4 weeks straight of training. i'd pretty much written off even trying it, but then i hit the treadmill just to see what kind of leftovers i had and actually did ok, keeping up a paltry 9min pace for about 4.5 miles and feeling ok. did a 1000m swim the next day in the pool and felt pretty good for that too, so i was like wtf? why not...

we ended up renting bikes from a shop in austin, which turned out great. martin got hooked up with a really high end model for about $60... for a $6k serrotta, pretty badass. i reserved too late and ended up with a relatively cheapo bike for $30... but still, not having to deal with shipping them or checking them into the flights was awesome.

the race started at 7am in the dark, but the air temp was already about 80 and the water was 78... but neither of us did any of our training in the mornings... lesson #1, probably want to get the body used to that. we both felt like we'd prepared for the swim, but boy were we wrong. even after reading up on one's first tri, we both severely underestimated the challenge.

after the race we both recounted almost the exact same story... both coming about a centimeter away from quitting the whole thing less than 200meters into the swim... it was that stupid. we both pretty much concluded that the main issues wasn't so much the crowd or lake swimming, but not doing hardly anything to warm up. timing the breathing is so critical in swimming that getting it just a little wrong spirals quickly into a serious I'M GONNA FUCKING DROWN! situation. funny to recall, not so funny to be such a wuss. anyhow, both of ended up sorting our shit out by the turn and had decent 2nd halves of our swims to salvage not being last out of the water. we're in different age groups, with the start times 5 minutes apart so neither us knew the other was going through the same shit. and we both admitted that the idea of quitting was all that much harder as to not let the other down. martin ended up doing the swim in 33min, me in 34. pretty sucky, but we survived.

the bike felt pretty freaking awesome after the swim disaster. i hadn't been on a proper road bike in over ten years, not even training for this thing as i stuck to the crappy gym stationary deals. being on the open road again felt really good. the bike portion was over all too quick though, i really conserved myself for the run because i knew that was to be a total bitch. i haven't done a footrace since highschool and the longest then was only 5k cross country meets, which i kinda sucked at anyway.. i was an 800 meter guy in track. so my bike leg ended up a not quite as sucky as the swim, 1h13m. martin pulled off a 1h09m.

the run, or should i really just say, slow jog. 59 minutes. whee. but i got through, and seeing as it was damn near 100 degrees by the end of the race, i was pretty happy to finish and get to the beer. martin's run beat the crap out of mine with a 47min. martin kicked my ass with a respectable 2hrs35min, pretty much exactly his target. i slogged through to a total of 2hrs54min. so, chalk another win up to the little brother, but he still can't say he's been lapped by bbozz at laguna seca!

pics: staging the bike area at 6:30am, in the water starts by age group, on the bike with my old ass gear from college (the bike shop rental guys had a good laugh at the old Time cleats on my shoes, i had to buy new pedals...), and the final pic, back to our normal training routine of 16oz curls.

70.3? f-that. a sprint maybe... :laughing

[zx6roxy]

Awesome write up Dave!:)

Congrats!! You both did great!:thumbup

timing the breathing is so critical in swimming that getting it just a little wrong spirals quickly into a serious I'M GONNA FUCKING DROWN! situation.

I'm quite familiar with this:rofl

It doesn't help that you're getting slapped/kicked/shoved by swimmers around you.

[Baptistro]

Awesome write up Dave :applause

[MrCrash]

Those seem like pretty solid times to me - especially for inexperienced triathletes! That 1:09 is just a minute or two off of what Tigert did at the Santa Cruz Sentinel, and he's pretty solid on the bike.

I'd like to give another Olympic distance event a shot, but I doubt I can make that happen until next summer. I guess roadracers are drawn to challenge? Ben Bostrom did it, Tigert is doing it, you gave it a shot - I wonder who's next...

[jtigert]

Cool write up dave, Congrats on the solid finish as Mike put it. Actually the bike time for both of you guys was great. Hope you keep tri's in mind, great way to stay training. Makes motorcycle riding seem easy.

[OneCheekRider]

I wouldn't mind doing a triathlon! is there any more coming up in the near future?

[MrCrash]

I wouldn't mind doing a triathlon! is there any more coming up in the near future?

We're pretty close to what most people say is the end of the triathlon season. If you're starting from scratch, you won't be able to get a full training program in.

Here's a list of what's left in the year:

http://www.trifind.com/ca.html

[zx6roxy]

It has been 2 years since my first Alcatraz crossing and I've been thinking about doing it again.

I haven't done any swimming at all this year since I've been doing more mountain biking, so I seriously need some time in the pool/open water.

Who's up for it?

I'd like to do the swim sometime in the next 2-3 months.

[Baptistro]

I might give it a shot if I have time to get in the water. Lucky for me, the Pinole Swim Center is only a couple of miles away.

[Atak Kat]

Have a great swim.

I haven't poked in this thread in awhile, but I'll be at Florida next week participating in this triathlon (http://ironmanflorida.com/course.php). :)

-ak-

[MrCrash]

Kick some ass Joel - looking forward to reading a race report from ya!

You're probably at the end of your taper - feeling pretty strong right now?

[zx6roxy]

Have a great swim.

I haven't poked in this thread in awhile, but I'll be at Florida next week participating in this triathlon (http://ironmanflorida.com/course.php). :)

-ak-

Good luck at IM Florida Joel:):thumbup

[Atak Kat]

Kick some ass Joel - looking forward to reading a race report from ya!

You're probably at the end of your taper - feeling pretty strong right now?
Yup. I've been taking it easy this past week, staying loose and hydrated.

I've been feeling mostly nervous and anxious, which I've been told is expected for anyone's first IM.

Just want to get it started at this point. Race goal is to just finish smiling.

[zx6roxy]

Yup. I've been taking it easy this past week, staying loose and hydrated.

I've been feeling mostly nervous and anxious, which I've been told is expected for anyone's first IM.

Just want to get it started at this point. Race goal is to just finish smiling.

How long did it take you to train?

[Atak Kat]

How long did it take you to train?
Pretty much all year.
5 triathlons (3 oly, 2 half-iron distance).
1 marathon.

2008 totals:
Bike = 145h, 1129 Mi
Run = 56h, 312 Mi
Swim = 109h, 188660 yd

And I still don't think it was enough. :D

-ak-

[Baptistro]

Wow Joel. I've got three years before my goal of finishing a full IM. I figure 2009 and 10 will be my training years. Best of luck to you my friend :)

[jtigert]

Good luck.

[Atak Kat]

Thanks, everyone.

And, yes, it's official. I am an Ironman. :)

14 hours and some change. Next one is Ironman Canada in August.

-ak-

http://farm4.static.flickr.com/3162/3075889546_5a6fa8385a_o.png

[MrCrash]

Kick ass Joel. Congrats!

Hope to hook up with ya at an event next year sometime. Or a road bike ride even sooner than that!

[Baptistro]

Congrats Joel :applause

[zx6roxy]

Congrats Joel!:Party:applause