Quantcast 2008 July :Triathlon Training

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hydration in longer races and rides…

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Message posted by: Adam D.

It’s been a while since I posted anything but I have a question now. I have been competing in sprint distance tri’s for 3 years now and doing farely well. On the bike portion I usually only drank one small bottle of water because 12 miles isn’t all that long. I have decided to compete in some oly distance races which means longer races and training. My tri bike only has one bottle cage mount so I am wondering what you all suggest for supplemental hydration. Do you use the water bottle mount in between the aero bars by profile for example or add more water bottle cages off your seat rails? Let me know…

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is 2 months between 2 ironman distance races too little time to recoup and improve on the 2nd one?

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Message posted by: Michael P.

Is 2 months between 2 Ironman distance races too little time to recoup and improve on the second race? I wanted to get in 2 iron distance races in 2009 but i would ideally like 4 months between each to grow into the next one. i wish i signed up for the ones held in june and july but i wasn’t thinking of next year.

so now i’m stuck in a situation that i don’t like. i wanted the full distance race earlier in the year like june, july, early august to keep me focused on the full distance for all of 2009. i feel like competing in 2 iron distance events within 2 months of each other is kind of pointless.

i wanted to know what my fellow onti-ers thought about this. anyone?

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where do you look when you swim??

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Message posted by: Becky H.

I decided to experiment at the pool today, and tried swimming with my chin tucked down even further than usual, and i think it was okay… it always takes me awhile to decide if I like a change or not, but it got me thinking. I’ve read about tucking your chin too far, and not enough, so how far is too far? I look at the bottom for the pool for the most part, however I am wondering if most people look STRAIGHT down, or slightly ahead.. I realize the ‘correct’ position may be different for everyone, but I was wondering what everyone else did.

I did notice that I didn’t have a slight headache like I usually do at the end of a long swim, perhaps tucking my chin down futher helped with this.. have to try it again next swim!!

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nutrition info

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Message posted by: Lori S.

Just wanted to thank the website coaches for putting in the nutrition portion. What a fun tool and a good way to make me accountable. I especially like the percentages at the bottom of the log. I am trying to maintain a 40-30-30 (C-P-F) diet and I definitely see where I need to tweek my intakes.

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worst swim so far

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Message posted by: Thomas M.

Got in the water, goggles fogged…tried a new de-fogger today. They had opposite effect. swam back to shore, tried again. Same thing. About 200 yds out from shore, couldn’t even spot the shorline. Tried another defogger. Worked better, but by now my training group is halfway around the lake. Wet suit felt constrictive, couldn’t breathe, heart racing. After about 4 attempts, decided God did not want me to swim today. Came home to eat breakfast. Hopefully bike and run later today go better.

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half ironman 7th sept

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Message posted by: Cian O.

Hi there

Doing a half ironman on Sept 7th. I am specifially looking for

Bike: Help with interval training program, and some tips for training for hills

Swim: Any tips for increasing speed, tips or otherwise

Thanks

Cian

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good race to be a pro

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Message posted by: Chris .

Interesting observation.

Steelhead 70.3 this weekend. Prior to last week there was no Pro field. Not a single pro signed up for the race…ok so whateva!

But, there is ONE now. So the question is. Does he go to Clearwater by default? Wouldnt it be smart for a few of the less recognizable pro’s to sign up and pack the van for Michigan?

Just Curious

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rr - waterland aquathlon series - july 2008 event

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Message posted by: ian d.

My first aquathlon, and in fact my first “endurance” event of any kind!

With my first supersprint tri coming up in a few weeks time incorporating a lake swim, a couple of weeks ago I partook of some openwater trainig. That cured one concern (could I do it!) but then I thought maybe I should get some of race prep done in advance so i signed up for the July event in this summer series of aquathlons, held at Lake 32, Cotswoild water Park, near Cirencester in the UK.

It struck me on the day of the aquathlon that I have never swum as far as 750m before om openwater so it was a test of that ability as much as anything else it may also represent!

I opened up a blister on Wed morning which conerned me wrt to weil’s disease (open water, rats etc), but said blister had scbbed over very nicely by 5pm so it was with some trpidation I headed off to lake 32 after work.

Registration was open as I arrived so I signed up and spent a very gentle half an hour changing and setting up transition (right next to the transition exit for easy location :-) and climbing in to my wetsuit.

Into the water to acclimatise before the race and the water was actually fairly warm despite it having been a cool and overcast day… but not too much of a shocj to the body. A couple of hundred metres wram up swim which I was very stiff in, forcing myself to relax. “Just finish” was my motto! Sorted out a couple of sight lines en route and I had timed it just right for the pre race briefing as I got back to the “beach”. I’d also mislaid my normal goggles so I had to use my spare pair - which are tinted so the bright orange buoys were now a rather muddy pink-purple colour!

Anti-clockwise circuit, and I believed it was 7 buoys, with a sharp right turn off the first buoy about 40 metres off the beach.

last minute wished of luck abounded, and the whistle went. I’d put myself at the back on the left and I avoided all the washing machine from the 40-odd competitors. I immediately looked for a draft but being the slowest swimmer in history I managed to pick up a draft for all of about 10 seconds before all the outboard motors shot off towards the horizon. Hey ho :-).

Heading for the first buoy I noticed that nobody else was so mentally shrugged and followed the pack! I was soon on my own by the first REAL buoy but was not at all suprised by this so just settled into a rythm. Despite my warm-up hiccups with lack of rhythm and tenseness I was feeling OK though and settled down for the ride, ticking off the buoys as I passed them. Sighting once into the circuit was interesting at times as I occassionally (at turning bouys especially) had to emulat an otter and try and see where to go next but the general splashing and swimming caps gave the basiuc diection anyhow.

I was actually quite enjoying it to be honest and once I’d passed buoy number 3 realised that my (albeit small) concerns were groundless and that I would get round OK. I was totally shocked with about 150m to go to realise I wasn’t last - as I breathed one time I saw a white swimming cap about 30 metres behind and off to my right! Blimey - I wasn;t going to be last out of the water!

Past the final buoy, line the big tree up on the right and set off for the beach. Increased my leg kick cadence to try and get some blood into my legs and the stroke was really smooth now, with a pleasant body roll.

Felt great as I came up out onto the beach - several watchers clapping ME!! :-) janet - the coach for my openwater swimming day a week otr so ago - was there taking swim times and she gave me a big thubs up and a “well done” as the suit came off well enough, on went the shoes and off went I as the last swimmer was just reaching the beach joking to the onlookers how she had taken a wrong turn and had swum a lot further than 750m!

I had no idea of the time (no watch under the suit of course) and as I started I realised I hadn’t taken my small bottle of water with me, but what the hell. I was being lapped constantly by the faster competitors but everyone that passed me gave me encouragement - my experiences in running some 10Ks this summer had shown me that this wasn;t uncommon and that athletes are a very supportive bunch, but all the encouragement made me feel good and included. I have played rugby for 30 years which is a GREAT sport for “the right spirit” but I have been staggered (pleasantly) at the support shown to fellow competitors since I started running… its amazing.

The run concisted of two laps of the lake - allegedly 5K total but I have read elsewhere its more like a 2.3K lap which probably is correct (given my times :-). I wasn;t the first Km into the first lap before I realised that this really was a lot tougher than I could ever have imagined (buit then again, two years ago i would never have believed I would be doing this anyway!). I knew I could finish Ok, I knew I wouldn’t have to stop running, but God it was hard! As a prospective triathlete I of course have nothing but admiration for anyone that does this thing but bloody hell has my admiration shot up even more! And has my resolve to join that few, that happy few, that band of brothers (and sisters of course!) and become a triathlete myself!! [with thanks and aplogies to shakespeare - he has all the best lines you now!]

Any how, the lappers slowly stopped as the woman last out of the water

passed me and i seetled down into what I call a run but could be considered by many to be a fast walk! The weather was perfect now - absolutely perfect as the sun shone in an almost cloudless sky and reflected across the lake. First lap came around with lots of runners finished already of course, i shouted my number through the gate and set off on lap two. My legs did feel better by now though I was blowing, but I just stayed relaxed and knocked the distance off.

As I came around towards the final turn I could see another runner ahead of me (a way in front :-) so at least i wasn’t going to be last by a huge amount. Came past a trio of teen lads who asked somewhat incredulously (no doubt cos this fat bloke in what looked like a victorian circus strngman suit came waddling past) if this was a triathlon. I managed to tell them it was an aquathlon, swim and run, to which one cheeky git replied (as i had passed them) didn’t that mean i was supposed to be running!

The finish line gratefull hove into view and I managed a bit of an extra spurt in my stride to complete my first aquathlon!

My times I was really shocked with - pleasantly! Considering I had never swum 750 non stop before (only in 20m pool laps) and felt knackered all the way around the run, I had swum and transitioned in 21:27 (my 400m pool time is about 12 minutes so I am totally chuffed with this, and especially as I don;t/can’t “go for it” swimming yet - it was just a very steady swim stroke cadence and I have no kick worth talking of whatsoever!). First lap took 13:52 - that’s just a smidge over 6 min/km which is pretty much my race pace WITHOUT a swim beforehand - again, really chuffed! Second lap took just a wee bit longer at 14:28 (and that at just 6:17/km which is quicker than all of my 10Ks pace!).

Finished in 49:47 … I was considering a hour not to be an unfair time before I began so and 100% dead chuffed!

I AM AN AQUATHLETE!!!

:-)

didds

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team estrogen coupon code

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Message posted by: Lauren D.

www.teamestrogen.com

Code: cssave10

10% off!

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get more gas for your $$$

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Message posted by: Lauren D.

I received this email forward from a friend and thought I’d share :)

EMAIL:

Gasoline Tips

I don’t know what you guys are paying for gasoline…. but here in California we are also paying higher, up to $3.50 per gallon. But my line of work is in petroleum for about 31 years now, so here are some tricks to get more of your money’s worth for every gallon.

Here at the Kinder Morgan Pipeline where I work in San Jose, CA we deliver about 4 million gallons in a 24-hour period through the pipeline. One day it is diesel the next day is jet fuel, and gasoline, regular and premium grades. We have 34-storage tanks here with a total capacity of 16,800,000 gallons.

Only buy or fill up your car or truck in the early morning when the ground temperature is still cold. Remember that all service stations have their storage tanks buried below ground. The colder the ground the more dense the gasoline, when it gets warmer gasoline expands, so buying in the afternoon or in the evening, your gallon is not exactly a gallon, more like 2/3. In the petroleum business, the specific gravity and the temperature of the gasoline, diesel and jet fuel, ethanol and other petroleum products plays a very important role. A 1-degree rise in temperature is a big deal for this business. But the service stations do not have temperature compensation at the pumps.

When you’re filling up do not squeeze the trigger of the nozzle to a fast mode. If you look you will see that the trigger has three (3) stages: low, middle and high. In slow mode you should be pumping on low speed, thereby minimising the vapours that are being created while you are pumping the fuel. All hoses at the pump have a vapor return, if you are pumping on the fast rate, some of the liquid that goes into your tank becomes vapour. Those vapours are being sucked back up into the bowser and back into the underground storage tank so you’re getting much less worth for your money.

One of the most important tips is to fill up when your gas tank is HALF FULL or HALF EMPTY. The reason for this is, the more gas you have in your tank the less air occupying its empty space, gasoline evaporates faster than you can imagine. Gasoline storage tanks have an internal floating roof; this roof serves as zero clearance between the gas and the atmosphere, so it minimizes the evaporation. Unlike service stations, here at the refinery where I work, every truck that we load is temperature compensated so that every gallon is actually the exact amount of fuel.

Another reminder, if there is a gasoline truck pumping into the storage tanks when you stop to buy gas, DO NOT fill up. Most likely the gasoline is being stirred up as the gas is being delivered, and you might pick up some of the dirt that normally settles on the bottom of the service station tanks.

I hope this will help you get the most value for your money . . . PLEASE SHARE THESE TIPS WITH OTHERS!

Again, all you have to do is send this on!

Find out about your local area at www.stats.govt.nz/QSAboutAPlace

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