Question:

Marty – Three most important things in my training (in order of priority) [1] Mental Attitude – If you don’t love it then you won’t get better.  If you truly love training then you will amaze yourself with the gains that you can make. [2] Recovery – The most overlooked aspect of training in my opinion.  You have to work as hard on your recovery as you do on your training.  Most long distance athletes are "volume junkies" until this spring I was one myself. [3] Consistency – Consistent work rather than hard work (IMO) reaps the most rewards.  I do VERY little speedwork but I just seem to get faster. There are a few other things but I’d have to kill you if I told you.  These are the main ones. gordo

Response:

Awesome, Gordo!  Congratulations!!!! -gail

Response:

Many of you have supported me and come up to say hi to me at the races.  I thought that I would share this with the group.  Normally, I just post the link but this version is not too long.

<great report snipped Great job, Gordo! I really enjoyed the report. I could picture the race on TV with you making such great progress. Enjoy Kona! David / FEY2K IMCA2000 16:53 (remove spaces) at att dot net

Response:

Gordo, YOU DA MAN!!! Can I tell people I know you? Seriously, that’s a fantastic race, congrats on all the hard work and training you put into it. Tom "Only 3.5 hours behind you at GCT" Henderson

Response:

Gordo Do you take the EPO morning or night?? Lloyd

– Hide quoted text — Show quoted text – Many of you have supported me and come up to say hi to me at the races.  I thought that I would share this with the group.  Normally, I just post the link but this version is not too long. Dear Friends – The full report will be out in a week or so but I thought that I would drop you a line with an update on my day yesterday.  As many of you know, I was racing the Vineman Triathlon.  This is a 1/2 Ironman Distance race, Swim 1.2 miles, Bike 56 miles and Run 13.1 miles.  The race awards invitations (slots) to the Ironman World Champs.  The Champs are held on the Big Island of Hawaii in October. The good news is that there were three slots up for grabs in my age group (AG) – M30-34.  The bad news was that there were about 400 of the fastest men in the Western USA in my AG and the slowest qualifying time in 1999 was 4:20.  My best case scenario was 4:30 but realistically I figured 4:39-4:49. Swim – As those of you who follow my race reports know, I have had difficulty finding the right pace in my races recently.  Well, I managed yesterday.  Had a 29 minute swim, felt great the whole way and had a solid draft the whole way. T1 – First transition – Very slow for me.  I took my time following an excellent swim, put my gloves on, relaxed and exited.  I was still very hot from the swim (74F water and a full suit) and didn’t put on my arm warmers. Leaving transition I realised my mistake, pulled over and put them on. This cost me a minute but as a result I was very rested starting the bike leg and could get to work right away. Bike – The first five miles are flat and fast.  Got low and aero, settled my heart.  One guy in a Cervelo tried to pass and drop  me.  A great bike to get blown away by but I just sat on him (5m away) and waited.  At the 5 mi mark, we turn into a short steep hill followed by some rollers.  Well, I don’t know what happened to me here but I EXPLODED and dropped/passed/destroyed everyone that was anywhere near me.  The Cervelo was gone at the first hill and I hammered this entire section.  I believe that this was a key point of my bike because by going very hard – big ring anyone? – I was able to get my average speed well up.  The rest of the bike is beautiful, mostly flat (except two minor hills) and fast.  I spent the whole time on my aerobars thinking knees in, head down, back flat.  It was quite cold at the start and I was glad I had the arm warmers and gloves. From about the half way mark, "the gloves were off" and I rolled my armwarmers down.  I was in the fourth wave at the start and passed a lot of folks on the bike.  However, I was a little depressed because there were only a few people in my wave who I managed to ride down (more later). T2 – Second transition.  Very fast.  In and out in what felt like less than a minute.  One guy in my AG was in transition and exited to the run about 30 secs before me.  I had a rabbit to catch.  I was running at 2:57 into the race. Run – I knew that something special was happening when my first mile was about six minutes and my legs still felt crappy.  Sure enough at about the 3mi mark they felt better.  At this stage, I was starting to do the math on the run/race and getting a little scared with what it was telling me.  In my mind, I am not the sort of guy who goes out and cranks six minute miles for a half marathon.  My previous PR in a running only race was 1:30 (about 6:50 per mi).  Still, I felt like I could handle it and really wanted to have a solid run.  I decided to go for it – no backing off this time.  There were lots of fast athletes in the waves in front of me and I just ran from athlete to athlete, reeling people in.  Around the 6mi mark, I passed a guy (going very strong), who told me that I was 4th in my wave (remember three waves made my AG and two of them were behind me).  He said that one of the guys in front of me had already qualified and I should go for it.  Well, that was all I needed to get me going.  Time to really suffer.  Hit the run turnaround around 40 minutes and it was time to reap.  Basically, I ran the second half of the marathon like it was a 10K race, just under my personal point of nausea.  I don’t really know who I passed or when but by the time I arrived at the finish line there weren’t a whole lot of people left in front of me.  Note that the pros were in front of me but they were going a little faster than me, not much, and had a 24 minute head start. Finish – I crossed the line with a 1:19 half marathon for an overall time of 4:16.  I felt that the conditions were kind and therefore figured a Top 10 AG finish would be nice.  I still didn’t think that I had a shot at the Championships. The Wait – When the provisional results were posted, I was second in my AG and 23rd overall.  I heard that there were a lot of people missing from those results so I tried not to get too excited.  However, I did make the journey back to the hotel to get my passport and a sizeable amount of cash – if you qualify then you have to pay your entry right away and register immediately.  The awards were scheduled for 4:30 but did not start until closer to 6.  At the awards, I won a plaque for 3rd in my mini AG – M30-31. The best part of the plaque is that it is printed on a wine box!  Free booze at the Vineman.  After I received my wine, they read the times of the guys in the M32 AG and I beat all of them.  Then it was the 33-34 AG, 3rd was first (beat him), 2nd was next (beat him)… 1st….. he beat me.  Damn, but wait, he wasn’t there to collect his wine.  There was hope.  More tallying was done by the race organisers.  Around 7pm they read out the names of the people eligible for slots.  The first slot went, the second slot was read out…. gordo byrn!  YES.  They asked me if I wanted it and I said absolutely.  Paid my cash, filled out the form and I am off to the world champs.  Goin’ to Kona to race "the best of the best". Post race – Raced over to a restaurant to hook up with some buddies for dinner.  Turns out that the venue must have changed because they were not there.  Not a problem as I will see a few of them for breakfast this morning.  Went to Plan B and treated myself to a huge pizza and a few beers. Fell asleep with a large smile on my face. This Morning – The usual post race soreness but not as bad as usual.  I wonder why? The Plan – I have decided that I am still going for a major peak for IM Canada.  With this fitness, who knows what it possible.  Win, lose or draw – even before winning my slot – I declared this season an official success. Hawaii will be a "victory lap" of sorts. All the best, gordo gordo byrn visit gordoworld at http://byrn.org Only those who are willing to go too far, can possibly find out how far they can go.      - T S Eliot The above quote is shamelessly taken from Joe Fosters sig-file but he gave me clearance.

Response:

Many of you have supported me and come up to say hi to me at the races.  I thought that I would share this with the group.  Normally, I just post the link but this version is not too long. Dear Friends – The full report will be out in a week or so but I thought that I would drop you a line with an update on my day yesterday.  As many of you know, I was racing the Vineman Triathlon.  This is a 1/2 Ironman Distance race, Swim 1.2 miles, Bike 56 miles and Run 13.1 miles.  The race awards invitations (slots) to the Ironman World Champs.  The Champs are held on the Big Island of Hawaii in October. The good news is that there were three slots up for grabs in my age group (AG) – M30-34.  The bad news was that there were about 400 of the fastest men in the Western USA in my AG and the slowest qualifying time in 1999 was 4:20.  My best case scenario was 4:30 but realistically I figured 4:39-4:49. Swim – As those of you who follow my race reports know, I have had difficulty finding the right pace in my races recently.  Well, I managed yesterday.  Had a 29 minute swim, felt great the whole way and had a solid draft the whole way. T1 – First transition – Very slow for me.  I took my time following an excellent swim, put my gloves on, relaxed and exited.  I was still very hot from the swim (74F water and a full suit) and didn’t put on my arm warmers. Leaving transition I realised my mistake, pulled over and put them on.  This cost me a minute but as a result I was very rested starting the bike leg and could get to work right away. Bike – The first five miles are flat and fast.  Got low and aero, settled my heart.  One guy in a Cervelo tried to pass and drop  me.  A great bike to get blown away by but I just sat on him (5m away) and waited.  At the 5 mi mark, we turn into a short steep hill followed by some rollers.  Well, I don’t know what happened to me here but I EXPLODED and dropped/passed/destroyed everyone that was anywhere near me.  The Cervelo was gone at the first hill and I hammered this entire section.  I believe that this was a key point of my bike because by going very hard – big ring anyone? – I was able to get my average speed well up.  The rest of the bike is beautiful, mostly flat (except two minor hills) and fast.  I spent the whole time on my aerobars thinking knees in, head down, back flat.  It was quite cold at the start and I was glad I had the arm warmers and gloves. From about the half way mark, "the gloves were off" and I rolled my armwarmers down.  I was in the fourth wave at the start and passed a lot of folks on the bike.  However, I was a little depressed because there were only a few people in my wave who I managed to ride down (more later). T2 – Second transition.  Very fast.  In and out in what felt like less than a minute.  One guy in my AG was in transition and exited to the run about 30 secs before me.  I had a rabbit to catch.  I was running at 2:57 into the race. Run – I knew that something special was happening when my first mile was about six minutes and my legs still felt crappy.  Sure enough at about the 3mi mark they felt better.  At this stage, I was starting to do the math on the run/race and getting a little scared with what it was telling me.  In my mind, I am not the sort of guy who goes out and cranks six minute miles for a half marathon.  My previous PR in a running only race was 1:30 (about 6:50 per mi).  Still, I felt like I could handle it and really wanted to have a solid run.  I decided to go for it – no backing off this time.  There were lots of fast athletes in the waves in front of me and I just ran from athlete to athlete, reeling people in.  Around the 6mi mark, I passed a guy (going very strong), who told me that I was 4th in my wave (remember three waves made my AG and two of them were behind me).  He said that one of the guys in front of me had already qualified and I should go for it.  Well, that was all I needed to get me going.  Time to really suffer.  Hit the run turnaround around 40 minutes and it was time to reap.  Basically, I ran the second half of the marathon like it was a 10K race, just under my personal point of nausea.  I don’t really know who I passed or when but by the time I arrived at the finish line there weren’t a whole lot of people left in front of me.  Note that the pros were in front of me but they were going a little faster than me, not much, and had a 24 minute head start. Finish – I crossed the line with a 1:19 half marathon for an overall time of 4:16.  I felt that the conditions were kind and therefore figured a Top 10 AG finish would be nice.  I still didn’t think that I had a shot at the Championships. The Wait – When the provisional results were posted, I was second in my AG and 23rd overall.  I heard that there were a lot of people missing from those results so I tried not to get too excited.  However, I did make the journey back to the hotel to get my passport and a sizeable amount of cash – if you qualify then you have to pay your entry right away and register immediately.  The awards were scheduled for 4:30 but did not start until closer to 6.  At the awards, I won a plaque for 3rd in my mini AG – M30-31. The best part of the plaque is that it is printed on a wine box!  Free booze at the Vineman.  After I received my wine, they read the times of the guys in the M32 AG and I beat all of them.  Then it was the 33-34 AG, 3rd was first (beat him), 2nd was next (beat him)… 1st….. he beat me.  Damn, but wait, he wasn’t there to collect his wine.  There was hope.  More tallying was done by the race organisers.  Around 7pm they read out the names of the people eligible for slots.  The first slot went, the second slot was read out…. gordo byrn!  YES.  They asked me if I wanted it and I said absolutely.  Paid my cash, filled out the form and I am off to the world champs.  Goin’ to Kona to race "the best of the best". Post race – Raced over to a restaurant to hook up with some buddies for dinner.  Turns out that the venue must have changed because they were not there.  Not a problem as I will see a few of them for breakfast this morning.  Went to Plan B and treated myself to a huge pizza and a few beers. Fell asleep with a large smile on my face. This Morning – The usual post race soreness but not as bad as usual.  I wonder why? The Plan – I have decided that I am still going for a major peak for IM Canada.  With this fitness, who knows what it possible.  Win, lose or draw – even before winning my slot – I declared this season an official success. Hawaii will be a "victory lap" of sorts. All the best, gordo gordo byrn visit gordoworld at http://byrn.org Only those who are willing to go too far, can possibly find out how far they can go.      - T S Eliot The above quote is shamelessly taken from Joe Fosters sig-file but he gave me clearance.

Response:

The first slot went, the second slot was read out…. gordo byrn!  YES.  They asked me if I wanted it and I said absolutely.  Paid my cash, filled out the form and I am off to the world champs.  Goin’ to Kona to race "the best of the best".

Great report, Gordo.  See you in Hawaii! -Charlie

Response:

Gordo, congratulations, besides being just a great overall time, that run is knock-down phenomenal.  11 minute drop, talk about a breakthrough.  Good luck at IMC and IMH.  Enlighten the rest of us with some of your running secrets! Marty Got questions?  Get answers over the phone at Keen.com. Up to 100 minutes free! http://www.keen.com

Response:

Question:

Hi, Emilio De Soto here of De Soto Sport Triathlon Clothing Company.  We have addressed many women’s issues in our garment designs. Send me your mailing address and I will send you out new summer 2000 catalog. You can also see the line at www.desotosport.com Once you see our line, I will gladly answer any questions you might have. Emilio De Soto II www.desotosport.com       "The triathlon clothing company" www.tribuy.com               "buy and sell your own triathlon gear " Email me for a De Soto Sport free catalog

Response:

thanks, all, for the information! Before you buy.

Response:

I swear by Desoto’s one piece tri suit.  I got one last year.  It is so tight you won’t need a sports bra and it dries really quick.  I only wish the women’s version had a zipper in front like the mens.  Pulling down the zipper in a sanikan is hard.  I put a long string on to try and help. Nikki I’m new to triathlons and I need to buy some clothing for the actual competition. I NEED to wear a sports bra, so I can’t just race in my bathing suit like a lot of women seem to do. Where can I get, for example, a good bathing suit that will cover my sports bra so I don’t look uncool with my bra showing when I’m starting the swim? Or do other women in this situation just let their bra show? Or, where could I get a good trisuit, that can be used as a bathing suit but also covers my legs to mid-thigh? Before you buy.

Before you buy.

Response:

I am "blessed" in the chest area and understand your dilemma….. I usually wear two swimsuit tops, like the two piece tyr, speedo or nike competition suits (cut similar to sports bras). They are pretty restrictive especially when you wear two.  They are all cut about the same, so no one can really notice that you have two tops on. Good Luck! Stephanie K.

– Hide quoted text — Show quoted text – I’m new to triathlons and I need to buy some clothing for the actual competition. I NEED to wear a sports bra, so I can’t just race in my bathing suit like a lot of women seem to do. Where can I get, for example, a good bathing suit that will cover my sports bra so I don’t look uncool with my bra showing when I’m starting the swim? Or do other women in this situation just let their bra show? Or, where could I get a good trisuit, that can be used as a bathing suit but also covers my legs to mid-thigh? Before you buy.

Response:

Just wear the sports bra under your suit and go.  I even wear one that’s a different color–my team’s color–and don’t even think about worrying about how it looks.  If you want to worry about how something looks…try putting one on over a wet swimsuit (IMPOSSIBLE) in the transition.  There was actually a transition marshal (or whatever) watching with bugged out eyes just shaking her head.  Added 3 minutes to my transition time.   do what works for you–the extra layer keeps you warm in the water, too, and I don’t even feel it.   Sara

Response:

Go ahead and wear a sportsbra under your suit, I’ve seen many women do it. I would suggest you find one that is NOT made of cotton; a cotton-blend bra will hold the water it soaked up on the swim, and by the time you get to the run, you may find that it chafes. If you are modest, and  running and cycling in a bathing suit does not sound like fun, consider throwing a pair of shorts on after the swim. It won’t take very long, and you’ll be much happier. Good luck, and tell us how it goes! gail – Hide quoted text — Show quoted text – I’m new to triathlons and I need to buy some clothing for the actual competition. I NEED to wear a sports bra, so I can’t just race in my bathing suit like a lot of women seem to do. Where can I get, for example, a good bathing suit that will cover my sports bra so I don’t look uncool with my bra showing when I’m starting the swim? Or do other women in this situation just let their bra show? Or, where could I get a good trisuit, that can be used as a bathing suit but also covers my legs to mid-thigh? Before you buy.

Response:

Try DeSoto Sports at http://www.desotosport.com/; check out their Skinsuits. johnwalt – Hide quoted text — Show quoted text – I’m new to triathlons and I need to buy some clothing for the actual competition. I NEED to wear a sports bra, so I can’t just race in my bathing suit like a lot of women seem to do. Where can I get, for example, a good bathing suit that will cover my sports bra so I don’t look uncool with my bra showing when I’m starting the swim? Or do other women in this situation just let their bra show? Or, where could I get a good trisuit, that can be used as a bathing suit but also covers my legs to mid-thigh? Before you buy.

Response:

I’m new to triathlons and I need to buy some clothing for the actual competition. I NEED to wear a sports bra, so I can’t just race in my bathing suit like a lot of women seem to do. Where can I get, for example, a good bathing suit that will cover my sports bra so I don’t look uncool with my bra showing when I’m starting the swim? Or do other women in this situation just let their bra show? Or, where could I get a good trisuit, that can be used as a bathing suit but also covers my legs to mid-thigh? Before you buy.

Response:

Question:

Hi, I am currently looking at buying a new bike which I want to use for both training and racing. I mainly do sprint distances with the max cycle distance being 40Km, may max training distance would be 50-60km rides. I have been doing the rounds of the LSB’s looking at the different types of bikes including QR’s, Giant’s, Centurion, etc, etc. Does anyone own, or has anyone ridden the Giant MCR or Giant TCR1 or 2. What are your thoughts on these bikes, and would it suit me in relation to the type of riding I am doing. Any shared thoughts would be greatly appreciated, Etienne.

Response:

I am in the same boat…same distances but focusing more on duo’s (but some tris).  I was debating between a new "road" bike or tri bike.  I opted for the tri bike and decided to use my old road bike for some training and group rides.  Being as budget was tight I did not have a lot of options but settled in on the QR kilo.  I am getting the bike on friday so I can’t give you any opinons on the ride. But I can say that the company (QR) was great to deal with.  Besides they have a 30 day return policy. So I figure if I end up not liking it at least I am not stuck with it. Hope this helps Ted

Response:

<snipsnip I am currently looking at buying a new bike which I want to use for both training and racing. I mainly do sprint distances with the max cycle distance being 40Km, may max training distance would be 50-60km rides.

<snipsnip Does anyone own, or has anyone ridden the Giant MCR or Giant TCR1 or 2. What are your thoughts on these bikes, and would it suit me in relation to the type of riding I am doing.

Etienne, I own a TCR-2 myself, using it for sprint and OD tris, duathlons and regular rides (up to 150k). Works absolutely fine for me. There’s one comment I’ve picked up in Fiets magazine this month, concerning the really tall guys: when you’re over 190 cm (6f4" that is) you’re likely not to fit on a TCR (not even a size L), let alone an MCR (only size M available). Cheers. JeeWee

Response:

I own a Giant TCR 2R and really like it.  The bike is  light and responsive, it has a tight rear triangle and therefore climbs very well.  I like the aero fork and seatpost, but do not like the adjustabel stem.  It is hard to tighten fully and has a little too much flex.  If you go with this bike, I would find a regular stem to put on it once you have the right geometry set.  You should decide whether you want a road or tri bike first.  The TCR is a road bike but I have noticed that it is a lot more stable than my old Cannondale when on the aero bars.  I really like the bike, it is a lot of bike for the dollar. Hope this helps, Alex Hasse

Response:

I bought my wife the 1998 version.  The 1999 version is being marketed as the TEAM ONCE replica. Here is the bottom line – GIANT bikes have an alsorand reputation with hardcore bike geeks, but this bike seems to break that mold.  It is a FANTASTIC ride.  You will hear competing LBS claim that the frame is "not legal for international competition – or has been outlawed or some other kind of crap, as they try to sell you a lesser quality Cannondale for more money. The TCR built up is right at 20 lbs or less. the way you are paying that 40% for the name – not the technology).  The frame on the GIANT is made out of the same material that only comes available on the high end Cannondales.  I’m sure I have the bike geeks just seething by now.  "How DARE you even *try* to compare my Cannondale to a GIANT – how lewd" Fit, comfort, componetry that comes standard, carbon fiber aero fork, carbon fiber bladed seat post, aluminum matrix CU-92 frame, oh and PRICE – GIANT is the better choice, hands down in my  opinion (this is the operative word – OPINION).  But don’t trust me – look at the hill profile section of this months TRIATHLETE magazine. If I am not mistaken, Lazarote is considered by most to be the most challenging bike leg of all the IM sanctioned events, if you are not a strong cyclist – stay home.  Look at the picture and see what that guy is riding. By the way – I ride a Softride Powerwing 650 (which is for sale right now   have to, don’t want to), and I absolutely LOVE it- but a beam bike is not for everybody. I am a computer consultant recruiter. I have NO ties to any bike shop or product line. My testimony comes from owning the product and LOTS of comparison rides. If you must have the Cannondale name on you bike, I suggest you buy the Giant, paint it & buy a $5 Cannondale decal.  You will save hundreds, have a better bike, and the bike geeks won’t sneer at you as you pass them.  Hey better yet, keep the GIANT decal and make them feel like idiots for spending all that extra money – as you pass them. Andrew "I like Cannondales too, I just hate the price and the elitest attitudes" West

– Hide quoted text — Show quoted text -Hi, I am currently looking at buying a new bike which I want to use for both training and racing. I mainly do sprint distances with the max cycle distance being 40Km, may max training distance would be 50-60km rides. I have been doing the rounds of the LSB’s looking at the different types of bikes including QR’s, Giant’s, Centurion, etc, etc. Does anyone own, or has anyone ridden the Giant MCR or Giant TCR1 or 2. What are your thoughts on these bikes, and would it suit me in relation to the type of riding I am doing. Any shared thoughts would be greatly appreciated, Etienne.

Response:

Question:

I’m doing the Santa Rosa Triathlon at Pensacola Beach Florida this Saturday and was curious if I should bring my wetsuit.  Does anybody know the current temp?

Mark,   I am not really usre what the temp is right now, but I can offer you  this. I swam in the Gulf on Sunday at Dauphin Island and the temp is perfect  for swimming, not the usual bath water temp that it is, and not chilly enopugh  to make it hard to get in. My estimate is that it is around 80 degrees. I will  try and check tomorrow and see if I can find out what the actual water temp  is, since the school that I teach at is located about 100 yards from the Gulf,  with only sand dunes separating us from the water. Mike Plumb

Response:

I’m doing the Santa Rosa Triathlon at Pensacola Beach Florida this Saturday and was curious if I should bring my wetsuit.  Does anybody know the current temp? Thanks in advance, Mark Tri-Man Linenberg                                                                            o                       __o            </_                       <           __/    /o_           (()) (())           /

Response:

Question:

Although adressed to dutch RSTs, I will address this in english.. What is the best resource of race dates in the Netherlands? Is there an website listing local races? I am mainly interested in duathlons and max OD tris. Thanx already. JeeWee — Jan-willem ‘If the world doesn’t hurry, I surely will’ Donkers When replying to mail, please remove NOSPAM from my email address http://monolith.yawc.net/~jeewee/

Response:

Although adressed to dutch RSTs, I will address this in english.. What is the best resource of race dates in the Netherlands? Is there an website listing local races? I am mainly interested in duathlons and max OD tris. Thanx already. JeeWee

"Triathlon Sourcebook", which is a *world* listing of triathlons/duathlons. If that info is not specific enough, e-mail Katherine for Nederlander contacts. Chaz

Response:

There’s also the Gay Games in Amsterdam August 4, 1998!

hmm.. could I participate even as a heterosexual?  Heck, I even played in a transvestite band.. cheers, JeeWee — Jan-willem ‘If the world doesn’t hurry, I surely will’ Donkers When replying to mail, please remove NOSPAM. from my email address http://monolith.yawc.net/~jeewee/

Response:

hmm.. could I participate even as a heterosexual?  Heck, I even played in a transvestite band..

Sure!!! All are welcome to participate. Check out their web site!

Response:

"Triathlon Sourcebook", which is a *world* listing of triathlons/duathlons. If that info is not specific enough, e-mail Katherine for Nederlander contacts. Chaz

Thanx again, I also browsed  the RST adress database for dutchies. Very helpful indeed. Cheers, JeeWee — Jan-willem ‘If the world doesn’t hurry, I surely will’ Donkers When replying to mail, please remove NOSPAM from my email address http://monolith.yawc.net/~jeewee/

Response:

There’s also the Gay Games in Amsterdam August 4, 1998!

Response:

Question:

Hi all Has any one heard of running the marathon on as little as 3 miles a day. Someone gave me a training schedule that includes running, AT THE MOST, 21 miles a week, not including the long run.  However, you work up to 26 miles for your long run, which is three weeks prior to Marathon. This program is supposed to help cut down on injuries and prevent you from hitting the "WALL". I like it, on paper at least, because it allows me to fit in Cycling and swimming for my triathlon training, just wondering what you all thought. SCOTT R. — To EMAIL me, please Remove the *** at the end of my address.

Response:

Interesting. I followed a standard marathon training program last year for NYC marathon, and 4 weeks before the marathon had to completely stop running due to patellar tendonitis in both knees, which I am now grateful for – it allowed me to start cycling and swimming, and now I’m a tri-junkie and loving it. However, this year, i’m still planning on running NYC marathon in November, but haven’t put in half of the miles on foot that I did last year, and have no knee pain either. My weekly runs are probably 3 days during the week 4 or 5 miles and a long run on the weekend (15-19 miles), but of course, at least 100 miles/week on the bike and about 3-4 miles of swimming. I AM confident that I will make it to NYC without knee problems this year. I may not be in as good running shape as I would have been with a constant, high mileage running program, but I do KNOW I am in AT LEAST as good cardio shape as last year (not to mention losing 25 pounds). I’m pretty sure I’ll have a good marathon, but I am definitely sure I won’t have knee problems. I know some people that can make the marathon distance with almost no training at all, so yeah, I think you can do it on your program. But you might not WANT to. Who knows, really? Good luck. says… – Hide quoted text — Show quoted text -Hi all Has any one heard of running the marathon on as little as 3 miles a day. Someone gave me a training schedule that includes running, AT THE MOST, 21 miles a week, not including the long run.  However, you work up to 26 miles for your long run, which is three weeks prior to Marathon. This program is supposed to help cut down on injuries and prevent you from hitting the "WALL". I like it, on paper at least, because it allows me to fit in Cycling and swimming for my triathlon training, just wondering what you all thought. SCOTT R. — To EMAIL me, please Remove the *** at the end of my address.

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Hello Scott No problem, you can run a marathon with the specified milage/week, I’ve just completed a marathon with 3×6k /week, as long as you watch your pulse and drink enough, you should be fine. If you got the time I would recommend that you took some 2-3 hours bike rides, outdoor or turbo, it will give you the endourance that you need and it will only take a little of your speed as you run. Steen – Hide quoted text — Show quoted text – Hi all Has any one heard of running the marathon on as little as 3 miles a day. Someone gave me a training schedule that includes running, AT THE MOST, 21 miles a week, not including the long run.  However, you work up to 26 miles for your long run, which is three weeks prior to Marathon. This program is supposed to help cut down on injuries and prevent you from hitting the "WALL". I like it, on paper at least, because it allows me to fit in Cycling and swimming for my triathlon training, just wondering what you all thought. SCOTT R. — To EMAIL me, please Remove the *** at the end of my address.

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Question:

I have a polar and it runs just fine, no problems      Pedro Costa

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: but lately someone pointed out to me that CardioSport monitors have a longer : warranty (2 years) and that the battery in the transmittor strap can be : replaced without replacing the entire strap, as opposed to Polar straps : (batteries are cheaper than entire straps). Two years is Polar’s standard warranty — Cardiosport only recently has increased its warranty to two years. When buying Cardiosport, be sure and demand the new one-piece transmitter! (The battery is still replaceable.) Many problems with Cardiosport are the older models with a two-piece belt and transmitter assembly — if the price seems too good to be true, e.g. $94 for the Heartsafe-T, it’s probably the older transmitter. Not only are these more prone to problems, but repairs will take _far_ longer because parts aren’t readily available. FWIW, the Heartsafe-T is being phased out for the Excel model (a couple of extra features there, but nothing significantly different).   /      http://www.teleport.com/~pmotion …. Running, HRMs and More

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Van Meter) writes: Many problems with Cardiosport are the older models with a two-piece belt and transmitter assembly — if the price seems too good to be true, e.g. $94 for the Heartsafe-T, it’s probably the older transmitter. Not only are these more prone to problems, but repairs will take _far_ longer because parts aren’t readily available. FWIW, the Heartsafe-T is being phased out for the Excel model (a couple of extra features there, but nothing significantly different).

Mine worked perfectly for 2 years, then I seem to have developed just such a transmission probelem with a 2 piece chest strap. It’s been away being fixed for about 3 weeks so far….. To balance things up though, a friend bought a Polar monitor that conked within a week. He took it back and started to say, "It seems.." when he realised the shop assisstant wasn’t listening but having seen the proferred monitor was turning straight to the shelf for a replacement, as if it wasn’t the first time… At least mine worked for about 2 years (bought under 1 year warranty, sadly). Rod.

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I tested the accuracy of both by wearing both at the same time and got the same readings.  I assume the frequency was different.

I’m surprised that worked!!  From the information I have heard most of the Polar and Cardiosport chest straps are interchangeable (except for the high end Polar models) with the watches (ie.  you can use the Cardiosport chest strap with a Polar wrist monitor and vice versa). Maybe since both straps were reading the same heartbeat _maybe_ there was no confusion.  I know if I run with my brother and we get too close, our heart rate monitors show some goofy numbers (ie. 250-300bpm). — Regards,         Martin Donkers

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I’m considering buying a heart rate monitor in a not too distant future. So far, I’ve been considering Polar to be the obvious choice of brand, but lately someone pointed out to me that CardioSport monitors have a longer warranty (2 years) and that the battery in the transmittor strap can be replaced without replacing the entire strap, as opposed to Polar straps (batteries are cheaper than entire straps). Can anyone out there supply further arguments for either brand of monitor?

I have had a CardioSport 2000 for about 20 months, and it is "in the shop" now for servicing — for the THIRD time!   It, for no apparent reason, starts reading erratically.  I sent it to Creative Health Products early in October, and they said that I need a new chest strap ($20) and that they were going to replace the transmitter (i.e., the watch unit).  I still have not got it back.  I call every couple weeks, and they tell me that CardioSport has not sent them parts.  I have no problem with Creative Health Products — they have gone above and beyond the call of duty as far as I am concerned — but when I eventually replace the CardioSport it will not be with another CardioSport!

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I’m considering buying a heart rate monitor in a not too distant future. So far, I’ve been considering Polar to be the obvious choice of brand, but lately someone pointed out to me that CardioSport monitors have a longer warranty (2 years) and that the battery in the transmittor strap can be replaced without replacing the entire strap, as opposed to Polar straps (batteries are cheaper than entire straps). Can anyone out there supply further arguments for either brand of monitor? In Denmark where I live, the prices are about the same for the two brands (for comparable models). E-mails are more likely to reach me than follow-ups. Thanks for any advice… — Klaus.

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- Hide quoted text — Show quoted text – I’m considering buying a heart rate monitor in a not too distant future. So far, I’ve been considering Polar to be the obvious choice of brand, but lately someone pointed out to me that CardioSport monitors have a longer warranty (2 years) and that the battery in the transmittor strap can be replaced without replacing the entire strap, as opposed to Polar straps (batteries are cheaper than entire straps). Can anyone out there supply further arguments for either brand of monitor? In Denmark where I live, the prices are about the same for the two brands (for comparable models). E-mails are more likely to reach me than follow-ups. Thanks for any advice… — Klaus.

I own an Cardiosport Heartsafe-T and a low end Polar model.  The most obvious difference to me is the strap.  yes the battery is replaceable on the Cardio and I have changed it with no problem but the transmitter/battery snaps on to the elastic belt. The Cardiosport does not have the low chest hugging profile that the Polar strap does.  It sticks out pretty far.  There is a possibility of knocking it off however that has not happened to me yet.  Also they do not recommend swimming with it even though I have with mine.  During (I am a triathlete) swimming, I have been unable to hear the alarm when I get out of the range I want to stay in.  Also the Heartsafe-T does not light up for night running.   I tested the accuracy of both by wearing both at the same time and got the same readings.  I assume the frequency was different. I would not buy a Cardiosport again be cause of the strap.  I would check to see what kinds of straps the other Cardio models have. gil gilliland

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Question:

I just talked to Steve Locke.  He apologized for not doing this himself but he’s really busy right now.  Here’s what Steve told me.   * "There are no angels here.  Lot’s of different problems created the      unfortunate situation at Muncie."       1) The officials were USAT but the rules they were enforcing were          ITU.  The ITU "illegal drafting race" rule allows 30 seconds for a          pass (USAT is 15 secs).  Also, in the ITU rule if you end up not          passing within the 30 seconds you just leave the zone and you’re          cool.  So, folks just play the in-and-out game – clearly nearly          impossible for a marshal to enforce.  USAT rules close that loop          hole by saying that if you don’t pass within the specified time          you were drafting.       2) Only 9 motorcycles showed up (he didn’t say why).  Steve says that          the theory this was an "ITU conspiracy" is "Totally Bogus".  So .          .  .  25 refs showed but only 9 were on the course.       3) For an unknown reason the ITU director at the race did *not*          direct all 9 motorcycles to officiate the age group race after          they were done with the pros. Steve also mentioned how graphic the drafting was in the age groups.  Lots and lots of cheating.  That, IMHO, is not a USAT or ITU problem – IT’S OUR PROBLEM AS ATHLETES. —    LSC (aka Larry Chapman)    (970) 229-3117

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I just talked to Steve Locke.  He apologized for not doing this himself but he’s really busy right now.  Here’s what Steve told me.  * "There are no angels here.  Lot’s of different problems created the     unfortunate situation at Muncie."      1) The officials were USAT but the rules they were enforcing were         ITU.  The ITU "illegal drafting race" rule allows 30 seconds for a         pass (USAT is 15 secs).  Also, in the ITU rule if you end up not         passing within the 30 seconds you just leave the zone and you’re         cool.  So, folks just play the in-and-out game – clearly nearly         impossible for a marshal to enforce.  USAT rules close that loop         hole by saying that if you don’t pass within the specified time         you were drafting.

Larry, please clarify this for me. Does this mean that if I am attempting to pass and that rider puts out an effort to stay ahead, if he/she can hold me off for 15 seconds then I am subject to a drafting call? I have been under the impression that if a pass was unsuccessful one must merely drop out of the zone before attempting again. You are saying here that unless one is 100% sure that they can make the pass, it is cheating to even attempt it. Maybe USAT needs to look at our own rules a little closer. This, to me, is downright stupid if true. We are, after all, racing out there. snip<< Steve also mentioned how graphic the drafting was in the age groups.  Lots and lots of cheating.  That, IMHO, is not a USAT or ITU problem – IT’S OUR PROBLEM AS ATHLETES.

Well said! I agree with this completely. And, as athletes, we need to support the officials and their actions to keep anarchy out of the sport. Enforcement is the best (maybe the only) way to keep the athletes playing fair. Many will take it as far as they are allowed to. Every pitcher in MLB knows how every umpire judges the strike zone, and adjusts to it. The NFL and NBA players do the same thing. They play by the rules *as enforced*, not as written. If pass interference was against the rules in football, but the referees chose to not penalize for it, imagine the result. Andrew Peabody Miami Beach —   LSC (aka Larry Chapman)   (970) 229-3117

– Internet Communications Of America

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Larry, please clarify this for me. Does this mean that if I am attempting to pass and that rider puts out an effort to stay ahead, if he/she can hold me off for 15 seconds then I am subject to a drafting call?

That is correct. I have been under the impression that if a pass was unsuccessful one must merely drop out of the zone before attempting again.

That’s how the rules used to be written.  Unfortunatly, many cheaters started playing the in-and-out game.  We even had a Pro set his watch to beep every 15 seconds! You are saying here that unless one is 100% sure that they can make the pass, it is cheating to even attempt it.

Right. "5.10.H  Exceptions.         A participant may enter the drafting zone without penalty only         under the following conditions:            (1) When entering the drafting zone from the rear, closing the                gap, and overtaking, all within no more than 15 seconds." Maybe USAT needs to look at our own rules a little closer. This, to me, is downright stupid if true. We are, after all, racing out there.

So . . . suggest an alternative that will prevent in-and-out. snip<< Steve also mentioned how graphic the drafting was in the age groups.  Lots and lots of cheating.  That, IMHO, is not a USAT or ITU problem – IT’S OUR PROBLEM AS ATHLETES.

–    LSC (aka Larry Chapman)    (970) 229-3117

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        …in the ITU rule if you end up not         passing within the 30 seconds you just leave the zone and you’re         cool.  So, folks just play the in-and-out game – clearly nearly         impossible for a marshal to enforce.  USAT rules close that loop         hole by saying that if you don’t pass within the specified time         you were drafting. Larry, please clarify this for me.

Will you listen to anyone other than Larry? Does this mean that if I am attempting to pass and that rider puts out an effort to stay ahead, if he/she can hold me off for 15 seconds then I am subject to a drafting call?

Technically speaking, "Yup!" From the rule book:   5.10(h) Exceptions:     A participant may enter the drafting zone without penalty only under     the following conditions:         (1) When entering the drafting zone from the rear, closing             the gap, and overtaking all within no more than 15 seconds;         (2) When cyclists reduce speed for safety reasons, for             course blockage, for an aid station, for an emergency, when             entering or exiting a transition area, or when making a turn             of 90 degrees or more; or         (3) When USA Triathlon or the Head Referee expressly excludes             a section of the bicycle course from the position foul             rules because of overly narrow lanes, construction, detours,             or a similar reason. This means that the only time you are allowed 15 seconds is if you enter the drafting zone from the back and pass the other cyclist within those 15 seconds.  Since you must enter from the back, this also prevents you from slipping in the side, drafting the other cyclist for 10 seconds and then passing him. I have been under the impression that if a pass was unsuccessful one must merely drop out of the zone before attempting again. You are saying here that unless one is 100% sure that they can make the pass, it is cheating to even attempt it.

From Section 5.10(f) of the rule book (the section on "Position and Passing"):     A participant must not attempt to pass another cyclist unless     adequate space is available and he is confident of his ability     to overtake and pass the other cyclist. There is no violation for attempting to pass when you are less than 100% sure you can successfully complete the pass.  The violation occurs if you actually fail to complete it (i.e. the violation is not in attempting the pass, but in failing to complete it).  My belief is that the above sentence in the rules is included to prevent people from using the excuse, "Really! I was trying to pass!" Back to the example that Andrew presented above, I would be very surprised if you got a penalty because you tried to pass someone and they accelerated.  I have spoken to at least one "zero tolerance" official who says he really only penalizes people who are trying to gain a benefit from drafting.  Of course, if you repeatedly failed to pass people, then it wouldn’t surprise me as much if you were penalized.   The safest way to pass someone is to move to the side and pass them without ever intersecting drafting zones.  If the zones never intersect, then there cannot be a drafting violation, even if it takes you 3 minutes to pass them (if it takes 3 minutes, then make sure you don’t block other cyclists). Maybe USAT needs to look at our own rules a little closer.

On numerous occasions (like since before RST even existed and tri talk took place on rec.running and rec.bicycles), Larry has solicited rule suggestions from people on the net.  If you have ideas for rule changes or additions, then send them to Larry or even post them here on RST.  That’s what I always do!  But in doing so, I would also suggest that instead of just pointing out flaws in the rules, you try and suggest ways to fix those flaws. This, to me, is downright stupid if true.

It’s not so stupid when you compare it to the ITU rule that has a loophole in it big enough to allow rapidly rotating pacelines. We are, after all, racing out there.

Yup, but in order to keep the race fair, we all have to follow the same set of rules.  Until some rules are written that distinguish between the case Andrew describes above and the guy who sucks wheel for 15 seconds before dropping back, I think the correct choice is to have the rule be a little too strict rather than too lenient. (Remember that the rule must be enforceable and cannot require the official to read anyone’s mind to determine intent). While we are on the topic of rules, I’d like to point out one other aspect of the USAT drafting rules that are often misunderstood.  A lot of people believe that you only need to stay 1 meter to the side of someone else to avoid a drafting violation.  This is incorrect.  The USAT drafting rules state that your drafting zone only needs to intersect with the drafting zone of another cyclist to be in violation.  Remembering that drafting zones extend 1 meter to each side, this means that you must stay 2 meters to the side of another cyclist. As always, if anyone wants to see the USAT rules, I have them on my web page.  Remember that the only way for everyone to follow the same rules is if everyone makes an effort to learn them.                                         — John — John Walker        Jackson & Tull Chartered Engineers, Seabrook, Maryland WWW URL:   http://xenon.stanford.edu/~walker  

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Question:

I am a new subscriber to this newsgroup as well as an aspiring duathlete/triathlete- I am thinking about trying PR bars- do they work?  Any other alternatives etc…  Thanks

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I’ve been following the 40/30/30 diet (with a little less emphasis on fat and little more on carbs but making sure I get the protein) for about 3 months. In that time I’ve lost 8-10 pounds of fat (I’m 5′10" and have gone from 158lbs to 148lbs) and have seen PR’s in the 10K and Half Marathon, and 56 mile Bike time trials. I’ve used PR Bars as an occasional quick snack or meal replacement.  I like them for that purpose. I’ve also used them as a race food and don’t like them for that purpose. I’ve found that I need more concentrated carbo sources when racing and that I’m better off with fluids then solids when racing. I got into the 40/30/30 program by reading "The Zone" by Barry Sears.   This guy apparently (and if I’m wrong I’m sure I’ll hear about it) sort of invented the 40/30/30 idea.  I’d recommend reading the book. There is nothing magic about PR Bars.  You can get the same thing by eating a half cup of low fat cottage cheese and an apple.  The bars are just more convenient.  They are also very expensive. I’d say, take half the cost of a box of PR Bars and buy Sears’ book instead. See ya at the races, Scott

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I am a new subscriber to this newsgroup as well as an aspiring

duathlete/triathlete- I am thinking about trying PR bars- do they work?  Any other alternatives etc…  Thanks

"Do they work?"…I guess that depends on what you expect them to do. No high priced candy bar is going to make you stronger, faster, or leaner. Only relentless training and proper diet will do that. As to what is the proper diet, that seems to vary with the individual. I, personally, do better on a high carb, low fat, than with the 40-30-30 plan espoused by PRBar, but compared to the average American diet, 40-30-30 would be considered high carb, low fat. I seem to work better at 50-30-20. Andrew Peabody Miami Beach

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Question:

A number of triathletes in our masters/triathlon/age group club have become disgruntled at the workouts and overall training strategy. Our club is a smaller one that mixes age group, masters, and triathlon training all into one. Problem: Workouts are geared to the Age groupers on the assumption that          you would attend 8-10 workouts a week. What triathlete can          do this ??? The AM workouts are long course with 100 metre          repeats with the afternoon workouts being even shorter. Question: What kind of workouts do you get in your triathlon/masters           club geared at long distance swim races and triathlon events. We will probably approach the club executive asking for workouts structured for triathletes, but first would like to know the training structure and workouts of other clubs. Any imformation appreciated. Please post replies. Go FAST or Go HOME – Brendan — Brendan R. Leitch                           Bell Northern Research Ltd. DMS Supernode Network/Transport Messaging          (The Big Nerd Ranch) Voice: (613) 763-9425            FAX: (613) 763-8864         ESN: 393-9425                  ESN: 393-8864 Surface Mail: MS 145, P.O. BOX 3511, Station C, Ottawa, Canada, K1Y 4H7

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Here at the Jersey Shore, I’m a member of the Sandy Hoookers Tri Club, and a member of the Red Bank Y Masters team.  The president of the former sets the workouts for the latter, and the better swimmers among us do our own workouts during the week, too.  The swim workouts are divided into 3 sets (increasing swimming ability) of two lanes, with each pair doing the same workout (different intervals).  We are turning into more of a triathlon club, with more and more freestyle, and less stroke work.  The masters team works out Sunday and Thursday nights, and Saturday mornings.  Some of the triathletes swim on their own as a group other mornings.  The better swimmers among us (;-) swim at lunch or after work on other days (although motivation during Friday after work swims is pretty lame) with pure swimmers. I asked our best swimmer (who did 10×300 on 3:30 this Wednesday) how best to train for a 1500m I was aiming for (as the swimmer on a relay), and he said to do sets of 200s with short rest (hence #3 below).  I try to hold about the pace I want to race at (e.g., I want to do ~1:05/100y for a 1500m with a wetsuit, so I try to hold 1:10 or under for intervals), and I try to descend the set (i.e., go faster on each successive interval).  In a set of 10 intervals, you could try descending each group of 5. Here are some of the workouts I "like": 1.  100/200/300/400[/500 optional]/400/300/200/100, all on the same interval per 100 (e.g., 100 on 1:20, 200 on 2:40, etc.). 2.  15×100 on short rest (<10 seconds; e.g., on 1:15, come in around 1:08). 3.  8×200 on short rest (e.g., on 2:30, come in around 2:18). 4.  N sets of 200/150/100/50, 1 minute between each. 5. 10×250 on short rest (<20 seconds). 6. 5×100 on 1:25/1:20/1:15/1:10 (or similar. The keys are short rest, and quality speed.  Oh, and give the guy ahead of you at least 5 seconds, and keep the drafting to a minimum! Ken Lehner

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I swim with the Naperville (IL) YMCA Masters, which tends to be more of a high-level fitness club.  We workout three mornings a week – Tuesday and Thursday tend to be shorter intervals (50s, 100s) while Saturdays is usually a varied mixture of stroke drills and long sets.  Now that summer is rolling around and most of the big Masters meets are over, the coach is starting to lean the workouts more toward the distance swimmers and triathletes in the club.  Last weeks workouts for instance: SAT: 12×50 drills, 4×100 IM, 4×100 kick, 1000 straight (negative split) TUE: 1×200,2×175,3×150,4×125,5×100,6×75,7×50,8×25 – all done as one set         with 0:10-0:15 rest. THU: 4 x (6×100) – set #1 free, set #2 pull, set #3 free descend,         set #4 non-free – about 0:20 rest with 1:00 rest between sets. This summer I’m swimming outdoors with the DuPage Masters with one of the top kid’s coaches in the area.  Last year typical workouts included a lot of 400m straight and broken swims.  From what I’ve been finding out, the most important sets a long distance swimmer does are the sets that take 25-30 minutes or more to complete.  By breaking down the set into 100s, 200s or whatever, you can learn to hold a fast pace over a long distance (Right, Ken?). A question for Tri-Fed: I know fins are illegal to use, but what if I have my toes and fingers webbed surgically?  8^) Todd Jensen                                  o AT&T Bell Labs             ___^o_    __o    <| (708) 979-1254                     _ <_    

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