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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
3 Weeks Ago
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Hey Folks....well it's February and time to get serious...I am told that the greatest gains are made during the winter when building base miles...I am to to validate that theory!
Okay...January, I kept up with the Saturday morning group rides, and here in the NorthEast (CT) temps can be pretty chilly...mileage for the month is about 148....
It's February now and day light is slowly creeping into our day...I hit two group rides on Saturday and Sunday...temps about 35 degrees, and I was up and out at 6:30 (27 degrees) this morning..
I was able to log in 95 miles...slow moderate effort as they say we'll
I am on two day practices rotating time with weights and swimming. Tonight I have a Masters Swimming where I've putiing in about 45 laps...and the weight lifting from Novemebr thru January has paid off....
My goal....Blazing speed over long distances this summer.....let me know how you base building goes...
Ron |
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
3 Weeks Ago
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Base Miles...You know the drill..."Do'em now or suffer later!" |
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Sandi
MN
Member Since:
11/11/2007 Total Posts: 3
3 Weeks Ago
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I gotta give you credit riding in temps like that. I do a fair amount of cycling in the summer, but I just don't want to ride outside in Minnesota winters. I'll get on my trainer soon, get used to the saddle again. Can't wait until summer! |
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Tammie
WI
Member Since:
10/10/2005 Total Posts: 444
3 Weeks Ago
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I agree with Sandi, I don't ride in these Wisconsin winters either. I hate riding my trainer, but it is a necessary evil, I did once last week, but have to get on it more often. I too am waiting for warmer weather to get outside!
Props to you Ron for braving the cold weather!
KEEP MOVING!!! |
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 127
3 Weeks Ago
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No worries Ron, base miles always pay off over the long distance...as long as you keep those base miles at the right effort level you'll be okie dokie!! :) |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 468
3 Weeks Ago
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Hey Ron - I have been base building since the 1st of the year. Up to 75 miles on my weekend rides and 6.5 miles on my long runs. Just last week started getting back in the pool again.
All LSD rides and runs on the weekend are long and flat with shorter more intense workouts during the week. From what I understand, the goal is to avoid burn out and get the body used to the miles. 3 weeks of build and 1 week back down.
Great job getting out in the NE. I totally understand the Mid west MN and WI reluctunce. I will be in MN Wed to Sat and I plan to be indoors 99% of the time. My weekend ride started at 39 to 40, with light rain, then became 47 with a downpour. I was soaked! 4 hours in that weather, but all in all we rode along HWY 1 (The Pacific Coast Hwy and got to watch the waves pounding in with the oncoming storm.)
Keep it UP!
JC1.5 |
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Todd
CT
Member Since:
04/11/2006 Total Posts: 75
2 Weeks Ago
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Hey Ron,
Base building here too. I won't go out in temps below about 40 but was able to get in a 10 mile run on sunday as the temps hit about 47 that day! Putting some decent mileage on the indoor trainer (just bought it in december) and I'm riding as much as my legs/hips can handle right now. I've been weight training since november and this year I'd really like to continue throughout the year. As always, it's give and take with the time crunch. Also managed some good pool time in Jan.
I'm off to a slow start in the pool for feb but plan on picking up the pace!
Look forward to seeing you out there on race day!!
Todd |
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
2 Weeks Ago
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Base Miles...there's always an obstacle to over come. The forecast up here is calling for rain, fog, snow...a mixed back of nuts through the week.
So this evening...it was Carmicheal's Taining System (CTS) Climbing II. I got in 20 mile on the trainer, I use the Cycle-Ops Fluid Trainier...
Funny how I've committed to building base miles and surrendered to the Weather and Temps of New England....And What happens??? The weather turned Foul!
Kudos to the guy/gal who invented the Remote and DVD player!
Master Swimming Last night was brutal...the hardest I've had since I started a couple of weeks ago...the deck coach called standard stuff...12 25's, 5 100's, 8 200's, 6 300's...these intervals, mind you, were done with zoomers, kick boards pull buoys and such...what made it different was that the deck coach called out lap times...example...100's were to be done on 1:40 with 15 sec rest....Yep...felt like those first weeks I started climbing hills....it hurt! But it felt Good!
Kudos to those who have been pounding the pavement/treadmill with running intervals...I've been doing everything but running.
Thank you all for the accolades and support....
Jim, I envy you having California weather, I lived Redondo Beach for awhile...and frequented San Diego...I've spent time in Stockton, CA which is closer to Napa...and I Miss the weather in CA....75 Miles!!!!! Way to go!
Todd, I am looking foward to the Sprint Triathlon in Tolland this summer....but I have to admit...I just want to Ride!
Nicole...I'm gonna you to the theory...I got my but kicked during my Rookie Year on the Group ride...but I did earn some props by the end of the season...I am looking to be solid "B" rider this year...and I've got my work cut out....the way I see it Base Miles should help me move up the ranks!
Thanks everyone....I'll check back with you in few days...
Ron
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 127
2 Weeks Ago
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Ron...I am a case study of base mileage pays off...you may not see it in a sprint because those that don't put in the base mileage may still be able to muscle to the finish in fast fashion, but do an olympic or longer and those base miles start to pay big dividends as the people that don't put in the base mileage start to fade as you pick the pace up to the finish!! You are lucky that your swim coach lets ya use the flippers...we did 4800 meters NO zoomers Monday night...needless to say my arms were tired!!! Keep up the good work...and get out running...nothing says running more than a gortex jacket and wet weather!! |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 468
2 Weeks Ago
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Hey Ron - Redondo Beech is much better that Nor Cal, but we have it pretty easy. I in Minneapolis right now experiencing what cold can be. However, when I arrived on Wednesday it was nice enough to get out for a bike ride.
Greg - did you get the chance? Of course, once the sun went down all bets were off!
JC1.5 |
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
13 Days Ago
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Good Morning All...
Hey Nicole....4800m Rocks! Because swimming is relatively new to me I am working on proper form and technique, which is the reason why I sought out a Masters Swim/Swim club. I figured if there were group rides for cycling there must me something for swimming....I got lucky and found one in my own backyard.
I am very pleased to learn good technique...and I'm upto 40-45 laps a session...and I thought it was an achievement....but I am still a beginner...there are few Real Swimmers that started coming to the pool and those girls are putting in some 75 laps (3750 yds) during the same time...Nicole your distance is impressive....with little hard work and lots of effort...I migth be able to catch up to you!
Base Miles for Cycling....I told you guys the the weather has turned foul up in New England has not been cooporating....I managed to get out yesterday on a group ride and sneak in 31 miles before it started snowing....It actually start snowing during the last 5 miles.
Depending on how things go today I may try and get in another 30 miles or so....if not I'll be riding the trainer with Chris Carmicheal later on.
How did you guys do this week? |
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
12 Days Ago
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The weather todya was Crazy...Snow Squalls, Sunny, wind, rain...you name we had it up her in CT.
I followed the Weather patten on the Weather Channel.com and found a break in the system... I as able to get in a 28.86 mile base ride today...low intensity average 13 mph....brisk (very)....
So that's 59.88 miles for the weekend....Artic aire moved into the area and the temp is now in the teens...tomorrow morning I'll be riding with Chris Carmicheal again..."Power" video...
I here you folks up in WI got some snow this week....a friend reports some two feet in Madison....
The Good news is Winter is half over and Day Light Savings time starts in 30 days!
How did everyone do this weekend???
Looking forward to hearing from you!
I'll check back in a few days!
Ron |
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Ross
ON
Member Since:
11/19/2005 Total Posts: 17
11 Days Ago
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I have to chuckle at those of you complaining about the temps! I live up in Toronto and we haven't seen the 40's since November (okay, well it has snuck up past 40 here and there, but on average November was 44 and December was 34!!. January was a whole 35 and February so far is barely 33!)
Suffice to say, I'm still stuck on the trainer. I'm in my 3rd month of building base, and I can say that on the one day where it ventured up far enough on the mercury for a group ride, it had made a *huge* difference so far. Most years I just give up and do some cardio work running 1/2 marathons. This year, Im working on a huge base building program leading up to my event in June. I can't wait to see how far I've progressed over last year. Really looking forward to the 40's again so that i can see exactly how much all of this work has paid off!
Great stuff everyone. Glad to see I'm not the only nut out! :)
-r |
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Greg
MN
Member Since:
02/20/2007 Total Posts: 362
11 Days Ago
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Well as Jim can attest having spent a week in MN, all base training is either on a spinner or treadmill!
I did a 2 hour LSD run on the treadmill on Sunday...it was hard to keep the heart rate in zone 2...yikes! I felt like I was crawling in finishing the 11 miles in that time.
As for the bike, I need to find some quality time in LSD. The spin class is forcing me into at zone 3 50 minute workout. I think the key will be to incorporate a 1/2 on the front end to ensure longer, slower mileage.
Keep up the great work.
Greg |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 468
11 Days Ago
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I will 2nd Greg's thoughts on Minneapolis. You would NOT catch me outside there very much. However, it was sunny and pretty nice when I first arrived (Wed.) It was warm enough to ride in and I did see a few people out around the city.
The weekend quickly changed this... 8 degree high??? bbbrrrrrr. Big thanks to Greg for hooking me up with a killer indoor gym. I was able to get in a nice swim, run, and core workout. I don't know if I could go more than an hour on the treadmill. Greg you have my complete respect.
So, when I got back into town, I got out for a nice Mountain Bike on Sunday here in Sonoma. 68 degrees, and today 72. Weird though, my body is actually really hot, I am needing some time to climatize to the warmer weather.
The local FJ group - decked oit in jersey's will be doing the 2nd stage of the California Tour de Amgen (Levi Lipheimer won last year) on Monday the 18th ahead of the pros. This will be a heck of a base ride. I believe it is over 100miles. The FJ will be suppoting the ride.
We will probably have at least 8 riders whould be fun fun fun...
JC1.5
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Greg
MN
Member Since:
02/20/2007 Total Posts: 362
11 Days Ago
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JC1.5,
100 miles at this time of year! Unbelievable. It should take you only a few days to re-adjust to the tropics of Sonoma having left the tundra of MN. Have a good ride and I look forward to seeing some group pictures.
Greg |
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Vickie
TX
Member Since:
03/10/2006 Total Posts: 86
10 Days Ago
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Greg,
I second what JC 1.5 said. The treadmill and the stationary are monsters for me! I dislike training on them. I only use them while I'm at work. Earning money working out isn't so bad. Keep up the great miles! You're looking good! Vickie |
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Todd
CT
Member Since:
04/11/2006 Total Posts: 75
9 Days Ago
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Rain snowand ice outside, sick as a dog inside. Jones down and out for the count! |
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Greg
MN
Member Since:
02/20/2007 Total Posts: 362
9 Days Ago
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BASE MILES..........nobody loves 'em but you have to do 'em.
Ice, wind, rain, snow...blah. Be the "Postman" and deliver (illness aside Todd).
Log the miles on the "Monster" if you have to, bet get 'er done.
Keep up the great work folks.
P.S. Rode the stationary monster for 1:45 this am for about 30 miles focusing on working zone 2 (the whole range) with 3 spikes to AT.
Greg |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 468
9 Days Ago
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Todd! 2, 3, 4, Come on Todd get up! 6, 7, 8 Last chance!!! 9... Hope you feel better soon!
Messed up -
I went out for an LSD ride, that quickly got competitive. We had a nice pace line going, then we rounded a 90 degree turn, and from the back came a rider in an all out sprint to the start of the climb.
Fortunately he mis-shifted, and came out of his clips. We were able to catch him, but it was on!!! I toasted my legs all the way up the climb going from front to back to 2nd to back, then trying to reel everyone in, then at the top, we were all neck and neck and made a sprint to the crest of a little hill, (which I lost by less than a foot. Then we raced each other down passing around corners facing oncoming traffic. (At least I won this one)
What a bunch of idiots!!! Totally against my training, but who knows, perhaps it is ok to spend some time once in a while in Zone 5 (or whatever). Finally one of us flatted, and I was able to set a more reasonable pace after that, but my legs were absolutely burnt. Stupid , stupid, stupid. hour and 40 minutes of riding with about 40 minutes of burning lactate in the legs.
Time to get back to the schedule...
JC1.5 |
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Greg
MN
Member Since:
02/20/2007 Total Posts: 362
9 Days Ago
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Ahhh...the pitfalls of the "group ride". |
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 127
9 Days Ago
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JC 1.5....that's why some times base miles should be done all by your lonesome or with a group that has the same goals! |
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Todd
CT
Member Since:
04/11/2006 Total Posts: 75
8 Days Ago
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Got vertical for an hour this morning. Going backdown! 9.........10! He's OUT! |
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Vickie
TX
Member Since:
03/10/2006 Total Posts: 86
8 Days Ago
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Todd,
Hang in there brother!! It will get better!! You will be cursing base miles soon! Vick |
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Greg
MN
Member Since:
02/20/2007 Total Posts: 362
8 Days Ago
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Vickie,
Todd's mileage is greater than ours....is this our time to play "catch up"?
JC1.5, no hiding mileage by "sacking" the numbers away.
Greg |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 468
8 Days Ago
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Hey Nicole - You are right. I have had some very successful group base rides lately, becuase most of us have the same goals of building. In fact, most rides have been flat to rolling, and we have remained out of the large chain ring.
I will just not extend the invite to this rider next time as his goals are not the same this year. Also, we should not do our LSD rides on the Time Trial Course from last year - Stay off the race course!
Greg - No sacking here.
Question - What do you all think of doing what I call a "mini tri" at this time of the year? A "mini tri" is all 3 exercises done together, but in short distances. My friend wants to do one tomorrow to practice the transitions, and the feel of doing everything together...
JC1.5 |
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Todd
CT
Member Since:
04/11/2006 Total Posts: 75
8 Days Ago
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Whoaaaa.....
Feeling almost human today. Took a shower and shave and feel like I have stepped through the twilight zone. Last day off and I think I might try to get in a short something in tomorrow! Flu is going around pretty good up here. My wife works in a nursing home and that place is being quarentined-no unecessary personel allowed in! I've heard that the shot that was passed out was not the correct strain. Isn't this the same story every year?? Oh, by the way I never get the shot!
Todd |
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Greg
MN
Member Since:
02/20/2007 Total Posts: 362
7 Days Ago
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Jim,
A mini tri is a good idea. I'm doing lifetimes inside tri in a week for that purpse and to benchmark a bit.
greg |
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
6 Days Ago
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Hey Todd...I hope you are feeling better.
The Group ride can debunk anyone's training plan! I have a similar experience....last weekend I got a little aggressive, not keeping my place in the pack, and WHAM! I pulled a calf Muscle! It's been stiff all week, I've kept up with weight training, and some rope work. Wednesday night I did the CTS Poer video...in total I did about 45 minutes and my claf muscle knotted up again...Todd I feel ya when your limited!
Hang in there...we have a few more weeks of challenging weather coming up.
Ron |
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
6 Days Ago
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Hey Jim,
This post maybe a little late for your question, but I think a mini-Tri is a good idea!
I may have mentioned to you in previous posts, that I've been working in two training sessions a day split between cycling and Swimming. I've Also done a couple of Bricks here and there.
I've been thinking about working in a Mini Tri (Sprint Distance)....should take a Novice (Me)About 2.5 hours or less...let me how it worked out for you.
But I do have to admit...that endurance sports are all new to me since I've started 11 months ago with cycling...so far it's been a great exprirence...but I am torn between Cycling and the Triathalon. I've never competed in either sport but cycling is where I started and I am signed up for Sprint Tri this summer....I don't know where I'll end up, but I've been training in all disciplines (Okay I'm stall lacking in the run....but I do a fare amount Jump Rope).....Only the Summer will tell Cycling or Tri!?!?
I'll keep an eye out for your update.
Ron |
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
6 Days Ago
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So...As I mentioned, I have mucsle soreness to my left lower Calf...it was struggle to put in some Miles...
As tempted as I was, Stayed away from this mornings Group Ride, I am still a little stiff, it was bitter this morning.
Had my coffee, ate roll with some honey and all I could think about was the accountability I have to this Forum. Base Miles...I took it slow and easy...got on the trainer..set up the remote and Put two hours....Av HR 120 and covered 32 miles.
I've logged in about 190 cycling/trainer miles for the month of February so far...to use your term "LSD" on the fluid trainer is what I am looking at to cover my 2000 base miles between now May 1, and save myself from the Pit falls of the Group Ride....but honestly...it's the competition within the group ride that got me hooked...."what came first, the chix or the egg?". Like you on your last ride...I keep blowing myself up!
I'm still getting the concept of HR Zone Training so bare with me....I'm still reading Joe Friel's Book: Cyclist's Training Bible...I still have benc marking to do.....Any suggestions are welcome....
Have a great weekend....and check with you in couple of days...
Ron |
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 127
6 Days Ago
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Sore calf? Any redness or hot to touch? If so, might want to get the doc to check it out...
Ron, my philosophy is a little bit of everything makes it fun...why choose between triathlon and cycling when you can do both! In training for my IM last year I did running only events, cycling TT's and century rides, swimming only events, and triathlons...some of the events were race pace others were just for fun. Although I don't have as ambitious goals for this year, I've got a smorgasbord of events already lined up!! And I do think you can do both LSD and group rides where the pace is pushed, you just have to know your own limits and start with the appropriately paced group. Similar to building running or swimming speed you work on endurance (LSD), speed (intervals) and a combo of both (tempo paced). I don't know what you've read or done in terms of figuring out your HR zones, but consider reading a book on HR monitor training...they have lots of them--many of them are based on running--but the principles are the same. |
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Todd
CT
Member Since:
04/11/2006 Total Posts: 75
6 Days Ago
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I'm Back! 23 miles on the trainer and I felt great-mighta needa a little rest anyway!
Jeez Ron, 2k by may. Holy bike riding batman!!!
Go Dog!!
Todd |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 468
5 Days Ago
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Todd - Welcome back!
Ron - Nicole was quicker to the post. As I read your remarks regarding Tri or cycle, I immediately said BOTH, in my head. Last year I did 3 tri events (Wildflower, San Jose International, and Big Kahuna (Santa Cruz). I also did several biking events: America's Most Beautiful Ride in Tahoe, Napa Valley Century, My own 20 mile race (The Custer Challenge Cup Time Trial), A roughly 35 mile race with my riding club that was Tribies -vs- Roadies. And a couple of swimming events. I also came to tris thgouh cycling. Started off only with a Mountain Bike about 7 year ago. 2 years later I bought a road bike, then in November 2006 did my first Sprint Tri.
Greg - I saw some of those "Mini Tris" posted in Lifetime - very cool. As it turns out my partner had his plan nixed by his wife, so I ended up just doing a nice slow mile swim at the Aquatic Center, and a 30-35 mile ride with a couple of friends after. Hopefully we can work it in in the next week or two. It's good to practice the transitions anyway.
This year I have an optimistic calendar...
Tri's = 1 Olympic and 2 half IM's (Vineman and Big Kahuna)
Cycling = America's Most Beautiful Ride, The Terrible Two (Two Hundred Miles with 16,000 ft of climbing), The Courage Classic in Colorado (4 days of cycling all above 7,000 ft.), and hopefully our two riding team events again this year.
Running = I am adding in this year a 1/2 marathon and a full marathon at the end of the year.
Swimming = Maybe only one swim event in Berryessa a 2 mile swim.
Keep on Tri-ing!
JC1.5
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Ron
CT
Member Since:
10/26/2007 Total Posts: 43
2 Days Ago
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Hello All...
Nicole, fortunatley I don't have any of the symptoms you asked about. I've been taking it a alittle light this week...I put a few miles on Sunday...very slow...the good news is that it's getting better....thanks |
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