[Tri_coach06]

I'm new here and wanted to say hello to everybody. I'm a USAT coach and can hopefully help out with some answers to those questions you want to ask, but don't know if you should.<br><br>
I'm opening up the thread to all questions, tri related.<br><br>
So ask away. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
CS

 

[Brandy]

If I am planning on doing my first tri (olympic distance) in early July and will have at least a goal HM at the end of May, how often should I plan on brick work outs?<br><br>
Biking will be my weak link.

 

[LookiLoo]

Yeehaw! Let's get this party started <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
I remember the question thread over in CRMS last summer was very helpful - I did ask about counting laps while swimming, and had some great suggestions from people, but I still suck at counting laps...oh well.<br><br>
My question - for christmas I was given some $$$ to put aerobars on my bike and get fitted with a FIST guy. I think I'm going to try the profile t2+ based on reviews I've read, but I'm slightly nervous about venturing out on aerobars as I'm not terribly coordinated (I've finally mastered the art of clipless pedals after some embarassing falls) - any tips on riding aero, or are you going to just tell me to practice practice practice? (and probably fall fall fall....)<br><br>
Brandy - good luck with your first tri! My first was an oly as well (in fact my only was an oly), and I had a blast. Not sure what is ideal, but I did bricks after my long rides about every other weekend leading up to the race. I think I should have done more, as it was a really hilly run and I suffered a bit for that. CS will probably have some better advice for you!<br><br>
Heidi

 

[theia]

I'm certainly not a coach, but I do live with a coach and gain his expertise through osmosis, so I'll chime in here. Before each of my duathlons and my first tri, I did at least one brick workout per week. Closer to race day during those peak training weeks, I did two. Nothing will prepare you for race day better than those bike-run bricks.<br><br>
Is it sad that I'm already sick of winter and want to bike outside again??? *sigh*

 

[Brandy]

<b>Newsflash</b> - THEIA ROCKS AND ALWAYS WILL!!<br><br>
hey, I saw at least 5 bikers last night!

 

[Tri_coach06]

I would suggest you do "transition" runs about 2/3 of the time. If you ride 3x/wk I would suggest you run at least twice. These runs aren't long or fast. They are run at about marathon pace or even slower and they don't have to be longer than 20-30 minutes.<br><br>
Run to run<br>
Bike to bike<br>
Transition to learn transitions and test your nutition hydration status.<br><br>
CS

 

[Tri_coach06]

Aerobars are a great way to put a triathlete in a position to use the quads more and the hammies less. You run with the hamstrings so getting into a position on the bike that will use the big muscles up front is a great way to lower overall time in a tri.<br><br>
How do you get used to them? My sister came from Mass to S. Florida and I set my older tri bike up for her. She rides a road bike. I set her up on the trainer and let her ride for a few minutes and told her how to get into the aeobars. Then we went out on the road. IN her typical fearless way she rode for about 5 seconds on the bulhorn ad then went right into the aero postion. Crazy.<br><br>
Ride the bike on the trainer for a little while and practice getting in and out of the bars. Shift grears while in the aero posuition and practice having to get out of them fast for emergencys. The brakes are onthe bull horn so you have to get out of the aero position to get to them.<br><br>
Unfortunetely the only way to get used to them is ride in them. Try one arm at a time in a high gear. (Very easy spin) The put your other arm into position. It is a little scary at first. Lets face it we aren't supposed to steer the bike with our elbows. Practice in a parking lot with no traffic and if you can find on that has a grassy area the you can bail out to if need even better.<br><br>
Good luck. I'm sure you'll be riding aero in no time.<br><br>
CS

 

[theia]

Hi there. Just popping in to say that Rich has created a new multisport forum for all these sorts of questions and posts. Yippee!!!

 

[melistic]

bump. now that (most) everyone is actually here...

 

[hobey]

I PM'd Tithers & TriBob to make this a Sticky.

 

[Stitcher]

Are you SURE that I'm not moving down on the food chain in non-chlorinated bodies of water?<br><br>
lol

 

[melistic]

<br>
good idea. done

 

[Tri_coach06]

This is an old thread...<br><br>
Go ahead. Ask Away.<br><br>
Stitch, the food chain in no chlorinated water does not contain you. I swim through sharks when I do my O/W practices, they could care less about me. Me on the other hand cares very much about them. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[pcsronbo]

Asked before, asking again - I am not so smart<br>
1. Why does it feel like I am Z5 when I try to hit Z3 on my tribike on the trainer? This does not occur in spin class. This DID occur on my old bike, same trainer and different trainer. Does not have on the road. Z2/3 is EASY on the road. Easy in spin class. HARD on my bike. Tried sitting up straight (theory it was compressing lungs, reducing air consumption) and no dice. Am I a trainer wussy? Since I'm HR trainer, should I still to the PRE or HRM?<br>
2. How long can I be a slacker in the water and not loose my fitness? I'm lucky to get 1x/wk right now maybe 2000yds/wk. Less as I don'thit every week.<br>
3. How can I quiet Diet Coke<br>
4. Are these cruise de-tox people freaks or real. OMG it seems common for these detox-eat-red/blue/green/purple Algae people. The stuff they spew is not consistant with the stuff I've learned in endurance training.<br>
5. What's are 5 simple eating things I can take for 2008 to keep the weight loss rolling. Been solid for 12+mo so need to work up momentum for another breakthrough... so fishing for ideas.<br><br>
feel free to pick and choose which to answer, just thought I'd get this thread movin again thanks for the advice!

 

[pcsronbo]

oh here's a BETTER one... From what you know of me... What do YOU suggest a possible goal(s) for 2008<br><br>
- 3-4 HIM's + a few social races<br>
- 1 HIM, lots of social races, focus on run speed<br>
- 1 HIM, some social races + Start hanging w/ the Road crowd and working up to their level on the bike, just hold on run<br><br>
or anything else... Right now, 1xHM is all I got on the books. Playing the rest loose right now

 

[Tri_coach06]

CS

 

[Tri_coach06]

Number 2 with 2 half mari's. Depending on the leg cramping issue. If you have finally beat that, then I would add some runs. If I rememeber correctly you were having tough time with the hills to, so the running races will help with that too.<br><br>
Other races include olympic and sprints. Of course you would need ot break you season into groups so you can mamnge the ups and downs.<br><br>
What does CC say?<br>
CS

 

[pcsronbo]

CC says I can do whatever I want to do.<br>
But I gotta decide what I want to do first <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
2 HIM's is likely based on simplicity. One early season one later. I just want some one COOOOOOOOL.<br><br>
EHL (the muscle under shin) issues are under control and managable, but not solved by any means. It's a minor issue on long races and a major issue on short ones (time taken out for stretching is what kills me in short races - and it's less noticable on the long distances). It is one factor blocking any attempt for hardware for me in the Clydes dvisions (plus run speed... but that will progress with time and more importantly weight loss.<br><br>
I want to keep my base and overall endurance so I can manage a Full IM in 2010.

 

[Stitcher]

That's what I'm sayin!!<br><br>
I CARE....lol<br><br>
he he he<br><br>
BTW...wasn't it in the Orange Beach, Pensacola, Panama City area (not sure which) where there WERE people who moved down on the chain? I mean.....<br><br>
lol<br><br>
I hear ya, though.

 

[hobey]

Detox people are strange in any world. It's not you. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><ol style="list-style-type:decimal;"><li>Oatmeal for breakfast with 1% milk, brown sugar, dried cherries, and a sprinkle of nuts</li>
<li>Adopt a water bottle and carry it everywhere to stay hydrated and keep the munchies away. I carry a 20 oz and try to fill it at least 4X/day</li>
<li>Graze on fruit, handfuls of almonds throughout the day and always, always, always have one piece of really good chocolate</li>
<li>Replace 2-4 of your weekly meals with high protein, high fiber vegetarian options</li>
<li>Limit hoofed beasts to a max of 2X/week</li>
</ol>
Now for my question(s):<br><br>
1. Many of my tris this year are hilly and I usually pick rolling courses for my long rides. Will it benefit me to add hill repeats on the bike and if so, how do I integrate that in without getting hurt? On the road or simulate on the trainer since I do have a heavier flywheel as a spare.<br>
2. The sand ladder scares me. I'm actually thinking of replacing some of my quality run work with running some stadium steps. Good idea or no? Should I stick to classic hill work for runs to get myself ready?