Question:

Tell us about your week! — ===== Bernard    - o    <_ (_)/(_)

Response:

Did a Triathlon yesterday an my bike split was 5min slower than last year I do not know what is wrong.  2 girls passed me and then a 3rd and I have clearly slowed down since last year.

Response:

Tell us about your week!

Ran in the Ranger Rendevous 10K in Fort Benning, GA on Monday, my first race in more than 20 years (chronic knee injuries—which I have overcome with weight training since October). Finished in 52:50 with plenty of gas left in the tank, because I am training for my first marathon (Marine Corps/Oct. 28) and was determined to use the race as a training run. What a thrill to participate in a race again–even if I was among the last 10 runners and we were being chased the entire way by an Army training group comfortably doing the run in formation, chanting, wearing heavier clothes than we. A dozen "speed" quarter-miles on Wednesday. 3 miles on Thursday and then my long run of the week (13) on Saturday. Was pretty sore yesterday (hips and one knee) after the run, but these 46-yr-old joints are getting more comfortable every week, ice willing and the creek don’t rise. Had a bout with IT band problem several weeks ago so I’m just happy to have treated that right and to be able to run again. Resting today. Next week is a pull-back week for me during which I’ll have the pleasure of running part of the DC marathon course during a trip there. I’m really delighted to have found this newsgroup. Cheers. Chris New Orleans

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First full week of running since taking time off after my big race. Mon:  3 miles 24:15 Tues: 3 miles 24:10 Wed:  DNR Thur: 3 miles 23:57 Fri:  3 miles 23:25 Sat:  3 miles 23:20 Sun:  4 miles 30:45 Week total: 19 miles Goals: 5k in 17:00 alt. or 16:34 sl, 1500m 4:16 alt. or 4:08 sl. Ed

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My week…..A little easier after a high of 47 miles last week…. M…Rest T…6 easy W…7 easy T…5 fartlek in new shoes..Air Skylon, they feel fast.  2 weeks till next race, can’t wait. F…7 easy S…4 easy S…12 easy total 41 miles and 4 walk/run the dog. 10 weeks to marathon. – Hide quoted text — Show quoted text – Bernard    - o    <_ (_)/(_)

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Great Week Monday – rest Tuesday – Rec. run 3 miles 17:39 Wenesday – rest Thrusday – 5 miles 31:26 Friday – Blessing of the Fleet 10 miles   59:38  New PR. Never broke 60 minutes in a ten mile race. Ran half marathon ‘00 march 5:47 pace per mile.  Have run several 10 miler trying t break 60. Finally ten mile goal time met. Saturday – 5 miles 35:07 easy Sunday – 10.2 miles  1:10:20 legs feel good. 10 weeks til marathon

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It’s been so tough running here outside due to the temperature through the day.  I had been a treadmill boy all week, until Friday.  Went outside, it was a little overcast, still hot and humid but not bad. Then Saturday something really not good happened.  If anyone knows anything about this could you let me know.  I was running outside with my friends, Saturday morning.  I first got winded, then sweat quite a lot, then seemed like my stomach cramped and it was just a real effort to keep up.  They went on ahead.  I eventually slowed to a walk.  When I got home I was achy and had a terrific headache.  Feel OK this morning but stomach is still a little iffy.  Too much heat?  Anyone’s thoughts? Thanks, Kev

Response:

Did a Triathlon yesterday an my bike split was 5min slower than last year I do not know what is wrong.  2 girls passed me and then a 3rd and I have clearly slowed down since last year.

Without giving any differences in training and preparation from you did last year, it’s hard (impossible) to say why you’ve slowed down. Joe

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Here’s my week: Monday: 9 AM 6k @ 4:30 toughest 6k ever, too hot – 6 PM 2 hours MTB hard, hilly technical stuff, so humid. Tuesday: DNR Wednesday: 1k up – 6K @ 4:07 – 1k down Thursday: 9k @ 4:25 Friday: 9k @ 4:22 Sunday: AM 2.5 hrs MTB – PM 4k @ 4:45 Total: 51km’s/31.7 miles ===== Bernard    - o    <_ (_)/(_)

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Here’s my week: Mon – 5.5K at 4:29 pace Tue – AM: 10K at 4:22       PM: 5K at 4:19 Wed – 6K at 4:38 Thu – DNR. 90min soccer Fri – 10K at 4:17. Am hurting all over from soccer (glutes, hamstrings,       lower back, left tibialis posterior, obliques, hip flexors). This       is so different from steady forward distance running! Sat – Hurting more in morning. 5K at 4:22. Better by evening. Sun – AM: 93min at ~4:22 (~21.5K). Hip pain from old shoes. I retire           them this minute       PM: 5K moderate. No watch. Right hip pain. Total – 68K (42.5mi) Daniel Tell us about your week! — ===== Bernard    - o    <_ (_)/(_)

– Daniel Pierre-Antoine Dept. of Political Science Carleton University 1125 Colonel By Drive Ottawa, ON  K1L 5B6

Response:

Here’s mine. Mon noon  5 miles in 32:30         pm  6.2 miles in 41:32 Tues  9 miles in 1:05:30 Wed 2.5 miles warm up + strides 1600 meters in 4:56- 800 rec 1600 in 4:53- 800 rec 800 in 2:20- 400 rec 400 in 1:11- 400 rec 400 in 1:10- 400 rec 3 miles cool down Thurs 10 miles easy 1:13:05 Fri  2 miles warm up 3.1 mile race 20:18 1 mile warmdown Sat 5 miles easy 40:00 Sun 2.5 miles warm up+strides 5 mile race – 25:58 fastest in a long time 4 mile warm down 29:04 Total = 62.5 miles Troy

Response:

Nice job on the five mile race, Troy. Keep up the hard work. ===== Bernard    - o    <_ (_)/(_)

– Hide quoted text — Show quoted text – Here’s mine. Mon noon  5 miles in 32:30         pm  6.2 miles in 41:32 Tues  9 miles in 1:05:30 Wed 2.5 miles warm up + strides 1600 meters in 4:56- 800 rec 1600 in 4:53- 800 rec 800 in 2:20- 400 rec 400 in 1:11- 400 rec 400 in 1:10- 400 rec 3 miles cool down Thurs 10 miles easy 1:13:05 Fri  2 miles warm up 3.1 mile race 20:18 1 mile warmdown Sat 5 miles easy 40:00 Sun 2.5 miles warm up+strides 5 mile race – 25:58 fastest in a long time 4 mile warm down 29:04 Total = 62.5 miles Troy

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Base building for 5k cross country races in the fall. uncomfortable run I have ever survived thankfully not as hot backwards) day, but I have a mental block against deliberately going slow it seems FUN!!! Total – 43.8 miles

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Mon – 5.3 miles – easy Tue – 6 miles most at marathon pace w/ some strides Wed – 6 miles – marathon pace Thu – 5.3 miles easy Fri – 5 miles easy Sat – off real easy Sun – off real easy, some swimming

– Hide quoted text — Show quoted text – Tell us about your week! — ===== Bernard    - o    <_ (_)/(_)

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After two 5ks two weekends in a row, an easy week – 3 4.5 mile runs at middling pace (8:00/mile for me). -S-

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Monday – 1 hour run ~ 12k, Weights – Chest & Shoulders Tuesday – 5k at race pace set a PR (yay) Wednesday – Yoga then 1 hour run ~ 12k Thursday – 30 mins easy run ~ 5.5k Friday – 1:23 ~ 15.5k Saturday – Yoga and Weights Biceps, Triceps, Lats, Rhomboids Sunday – Bike 1:30 – 48k plus 10k at easy pace warm down. Totals 55k running, 48k cycling – all of it completely inadequate, need to pick up the volume for cycling …….

Response:

Great job Troy.  That’s a good bit faster than I’ve ever run that course. Are the full results posted anywhere?  I looked on RunOhio but their last results were from the 22nd.  They used to have them up really quick – especially for a race in their circuit – but they seem to be getting a lot slower lately. I sure am glad I didn’t attempt JJ this year.  Two days after the 5k of doom I am still hurting.  I hate to say it, but I may actually have to back off for a few days.  (you know, just run 8-9 easy for the next couple of days and then come back too hard on Wednesday and negating the whole taking it easy thing )  I don’t know if it’s still the half that’s bothering me or what.  I could hardly get my legs to move the last couple of days.  I guess it has only been two weeks today, but I didn’t know a half would mess me up that much.  From now on I’m not using a race as my first speedwork after a hard race. By the way, the trip that took me over 3 hours getting there, only took 2 hours getting back.  Part of that was not getting lost and using the new directions you gave me, but I think there was a little frustration manifesting itself on my speedometer. Keep running strong. -jeff

– Hide quoted text — Show quoted text – Here’s mine. Mon noon  5 miles in 32:30         pm  6.2 miles in 41:32 Tues  9 miles in 1:05:30 Wed 2.5 miles warm up + strides 1600 meters in 4:56- 800 rec 1600 in 4:53- 800 rec 800 in 2:20- 400 rec 400 in 1:11- 400 rec 400 in 1:10- 400 rec 3 miles cool down Thurs 10 miles easy 1:13:05 Fri  2 miles warm up 3.1 mile race 20:18 1 mile warmdown Sat 5 miles easy 40:00 Sun 2.5 miles warm up+strides 5 mile race – 25:58 fastest in a long time 4 mile warm down 29:04 Total = 62.5 miles Troy

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Here’s mine:                                      100m easy, 150m/350m/150m hard w/30 sec rest                                      3×50m all out Sunday: 18km fartlek (3:50/km <— 5:00/km) TOTAL:  90km run (56 miles)                 2km swim — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –

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Thank you Bernard!   – Hide quoted text — Show quoted text – Nice job on the five mile race, Troy. Keep up the hard work. ===== Bernard

Response:

(Jacob

Question:

Okay … After having spectated Boston (mile 16, where you can see the pain start to set in … and Jennifer and Oleg,  next time, please wear a blinking yellow sign so I can put a face to the words), the niggling thought of qualifying sets in again. I ran my first marathon last year in an attempt to qualify, and came up on the short end (Bay State, blistering hot, 3:28, novice mistakes – probably not enough hydration). In retrospect, I’m glad I did it – but I have to say that it diminished a lot of the contentment that I previously had with running. When running becomes more like drudgery than a healthy battle between mind and body, it seems time to question the method. Question … how many of you have run a decent marathon on 30-40 miles a week with cross-training in biking or swimming, and do any of you feel that cross-training helped more than specificity? I realize that to ultimately achieve the best time, specifity is probably the answer – but, I’m also willing to bet that cross-training reduces the chance of injury, and (for those non-running fanatics) keeps the running spirit more fulfilled. My best 10k time (38:57) was run on about 20-25 miles a week with a reasonable amount of biking added (of course, it was a perfectly cool racing day too). Ultimately, I would hope to run competitively with biking 100+ a week (bike commuting and one weekend day), miscellaneous added cross-training as available (nordic trak or swimming), and 30-40 miles a week (5 miles fast, two 5-7’s at marathon tempo or slightly faster, and 10-20 mile long run once a week … probably no speed work). Any input? GEO in rainy southern NH.

Response:

Ultimately, I would hope to run competitively with biking 100+ a week (bike commuting and one weekend day), miscellaneous added cross-training as available (nordic trak or swimming), and 30-40 miles a week (5 miles fast, two 5-7’s at marathon tempo or slightly faster, and 10-20 mile long run once a week … probably no speed work). Any input?

Like you say, specificity counts. If your concern is running the absolute fastest marathon you can, then you need to train exclusively for that. Or if not exclusively, then primarily, which would mean cutting back on your biking significantly. But you don’t sound like you want to do that (no problem, that’s why I like cross-training.) I’d suggest following your desired x-training program until about two months before your target marathon and then cut back on the biking and concentrate on running. Just don’t do it too abruptly and hurt yourself. Reduce one in proportion to increasing the other. BTW, how far off are you from your needed qualifying time? Mike Tennent "IronPenguin" Ironman Canada ‘98 16:17:03 Great Floridian ‘99, 17:13:38

Response:

Thanks for the response, Mike, and for the advice. Just out of curiosity, are you suggesting 2 months pre-2-3 week taper, or essentially 5 weeks of increasing mileage (to say, max of 50) followed by a taper to result in a 2 month window? In the over-35 crowd, so a 3:15:59 would do it … coming up short was a little discouraging, even though it was a respectable first. Haven’t run enough of them to take the end result with a grain of salt … and had never been in a race that you look back over the past X months of your life and say "all that hard work for coming up short (not to mention ending up with UGLY feet)". Had pretty bad blisters (wrong sock choice, no vaseline), and was HOT (75-80 at the finish … yes, not much for a Southerner like you, but for a New Englander expecting a  50 degree fall day – quite unpleasant). I’m guessing that with SERIOUS training (based on race pace calculator and general placement in local road races), I’d be capable of a 3:00 or 3:05 in ideal conditions, so the 3:16 would seem realistic on a good race day with cross-training. GEO

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Question … how many of you have run a decent marathon on 30-40 miles a week with cross-training in biking or swimming,

I did 3:39 on something like 20-25 miles a week with 90 minutes of biking per week … usually 3 sessions of 30 minutes.  A think a nice walk once a week helps … and I think I got a lot out of the biking.  Roy

Response:

Thanks for the response, Mike, and for the advice. Just out of curiosity, are you suggesting 2 months pre-2-3 week taper, or essentially 5 weeks of increasing mileage (to say, max of 50) followed by a taper to result in a 2 month window?

Hmm, I posted a response from home of Friday, but it didn’t appear. I meant two months, then the taper. The two months was rather arbitrary – three months might be better. The main idea was to have enough time to wean yourself from biking a lot to running a lot – without doing it too fast. I’m guessing that with SERIOUS training (based on race pace calculator and general placement in local road races), I’d be capable of a 3:00 or 3:05 in ideal conditions, so the 3:16 would seem realistic on a good race day with cross-training. GEO

I’d say you have it in you. The first ‘thon is always a learning experience. You never really know what it’s going to feel like. Given better conditions,  and better knowledge of the distance, you’ll get it. Mike Tennent "IronPenguin" Ironman Canada ‘98 16:17:03 Great Floridian ‘99, 17:13:38

Response:

To my astonishment, I did one of my best marathons (Hartford 3:11) 2 weeks after an Ironman distance triathlon (Martha

Question:

Hi there. I am about to set up my training schedule for my first triathlon, and I realize that I probably need a roadbike for my training. I was primarily looking for a Cannondale, and I got an offer – a R700 for USD $1200. Is this a good price? If you have a Tri-bike you want to sell, please contact me. Thanks. Mikkel

Response:

If you have a Tri-bike you want to sell, please contact me.

Mikkel,  I think here in Seattle I have seen them for less. What size are you looking for.  I have a Klein Quantum that is stiff like the Cannondale but made a whole lot better.  It is a pure road bike and it has Shimano 600STI on it . It has only 500 miles on it and it looks brand new.  I am asking $750.00.  I can through in some Scott aerobars, and the seat post can be turned around to get you forward almost 1.5".  Let me know what you think. Marc "the rookie"

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97′ FELT B2TRI 56cm Ultegra drive train 8spd with 175mm crank 42/55 Profile carbon fork Dia-Comp BRS200 brakes Syntace bars, bullhorns Syntace aero bars Grip-Shift Hed. J2 wheels 24 spoke with Ultegra hubs Sub 18lbs. Bike has less than 600 miles on it, raced only (I have 3 bikes), very well maintained & super clean. Getting out of triathlons, ben competing for 18 years and I’m tired. Asking $1750 O.B.O.  Paid $2500 before taxes. Can send photo.

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Question:

A typical swimming workout for me is 1K kicking and 2K freestyle. Occasionally I time myself for distance, like 8K or 10K. My last 8K swim took 2:30 with a 5 minute Gatorade/ bread/Powerbar/banana break at 5K. So I was wondering, how much improvement in time does one get in shaving or using a bathing cap. By shaving I mean the whole treatment, legs arms chest back skull armpits. ~T~I~A~ Roger

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All I can say to this post is HOLY CRAP!!! I don’t know much about leg shaving but the fact that you can swim 10K is pretty damn amazing in my book… —  Salvador "holy crap!!" Santolucito – Hide quoted text — Show quoted text – A typical swimming workout for me is 1K kicking and 2K freestyle. Occasionally I time myself for distance, like 8K or 10K. My last 8K swim took 2:30 with a 5 minute Gatorade/ bread/Powerbar/banana break at 5K. So I was wondering, how much improvement in time does one get in shaving or using a bathing cap. By shaving I mean the whole treatment, legs arms chest back skull armpits. ~T~I~A~ Roger

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I suspect that the amount of improvement associated with shaving will vary depending on a number of circumstances but I experience normally 2.5 seconds improvemnet per 100- yard by shaving arms, legs, and chest.  I have not tried to shave skull, arm pits and back.  I am a firm believer that to realize your best swim time, you need to be with out body hair.  The savings for me over 2.4 miles is over 16 minutes.  The effect from shaving is more than psychological.  Experiments with ship hulls have shown that fuel economy is best when the hull is free of growth (e.g., barnacles, sea weed).  Thus, if you want to realize your fastest time, shaving is essential. FWIW, my 10k time this last year in a 50-meter pool was 2:29. My last 8K swim took 2:30 with a 5 minute Gatorade/ bread/Powerbar/banana break at 5K. So I was wondering, how much improvement in time does one get in shaving or using a bathing cap. By shaving I mean the whole treatment, legs arms chest back skull armpits.

Bob Williams 55-59 Severna Park, MD

Response:

Occasionally I time myself for distance, like 8K or 10K.

Wow! Roger;

 I would concetrate on growing more hair.  I think that you need more drag to build a little more swimming character.  However, if you’re in my age group please shave just a few seconds prior to entering every triathlon with an open ocean swim, as the nicks and blood help to lubricate the body, and always swim far, far, to the left of the buoys. Dan Herrema

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        Drag increases exponentially with speed.  Thus the faster one goes the bigger the savings times—a ship goes a lot faster than you.           There are some time savings, but I would think that body positioning would lead to far bigger improvements. – Hide quoted text — Show quoted text – I suspect that the amount of improvement associated with shaving will vary depending on a number of circumstances but I experience normally 2.5 seconds improvemnet per 100- yard by shaving arms, legs, and chest.  I have not tried to shave skull, arm pits and back.  I am a firm believer that to realize your best swim time, you need to be with out body hair.  The savings for me over 2.4 miles is over 16 minutes. The effect from shaving is more than psychological.  Experiments with ship hulls have shown that fuel economy is best when the hull is free of growth (e.g., barnacles, sea weed).  Thus, if you want to realize your fastest time, shaving is essential. FWIW, my 10k time this last year in a 50-meter pool was 2:29. My last 8K swim took 2:30 with a 5 minute Gatorade/ bread/Powerbar/banana break at 5K. So I was wondering, how much improvement in time does one get in shaving or using a bathing cap. By shaving I mean the whole treatment, legs arms chest back skull armpits. Bob Williams 55-59 Severna Park, MD

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Question:

It’s likely in your 75 lbs of fat loss you actually lost some muscle as well.  Losing weight usually consists of a combination of fat, muscle, and probably water.

I have lost one pound per month for several years and overall 50 pounds.  I have more muscle than when I started.  I would suggest measuring body fat as one way of distinguishing the losses.  There are some highly rate calipers on the market. My suggestion for weight management would be to lift first and gain muscle. Follow this by running   Power before endurance is the idea.  The muscle mass gain is not good for competitive racers, I would think, but if that is not a priority then I would not worry about it. At the same time more muscle mass will grab more of the incoming calories from the fat cells. but i think the main key for not burning muscle is to make sure you get lots of protein (and a variety of it)

Why? I have read repeatedly that protein for muscles is overrated.  My guess is that one must never get into the starvation mode to avoid losing muscle.  I learned this by repeated fasting for a day years ago.  The result was a spiraling upward of weight. Bob

Response:

I have lost one pound per month for several years and overall 50 pounds.  I have more muscle than when I started.  I would suggest measuring body fat as one way of distinguishing the losses.  There are some highly rate calipers on the market.

        the caliper is merely a tool that must be used by a trained person to get the most accurate results possible.  There are a lot of guitars on the market as well, but you do not want one in my hands.

Response:

I have lost one pound per month for several years and overall 50 pounds.  I have more muscle than when I started.  I would suggest measuring body fat as one way of distinguishing the losses.  There are some highly rate calipers on the market.    the caliper is merely a tool that must be used by a trained person to get the most accurate results possible.  There are a lot of guitars on the market as well, but you do not want one in my hands.

Well one of the Climbing magazines did a test with "Accu-Measure" and found that it was rather accurate.  They used it themselves and compared it to a more precise professional water measurement. On the other hand, I found the directions for exact measurement spots in exact.  I guess if you just keep measuring in the same place(s) at least you have consistency. Bob

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       the caliper is merely a tool that must be used by a trained person to get the most accurate results possible.  There are a lot of guitars on the market as well, but you do not want one in my hands. Well one of the Climbing magazines did a test with "Accu-Measure" and found that it was rather accurate.  They used it themselves and compared it to a more precise professional water measurement.

I don’t really think the "professional water measurement" (i.e. those bathtub type things? ) are that accurate either. they may get similar results as caliper measurements, but caliper measurements are not that aaccurate so it’s not a question of the calipers being accepted as accurate because they get the same readings as a tub, but more likely that the tub is NOT as accurate as it gets the same BF% calculation as the calipers now we’re talking about BF% calculation.  Calipers can be quite accurate as far as mm readings when pinching, but it’s when you plug it into the equation that you might get errors caliper measurements are not necessarily accurate .  They are most accurate when you use the calipers which were used in the development of whatever BF% equation you are using to calculate your BF% e.g. if you use the "FOOBAR" BF& equation which tells you to take 3 differepnt spot measurements and you plug those into the equation to get your bodyfat, and in the develpment of this equation they used the FOOBARBAR brand calipers, then your chacnes of getting an accurate reading is increased if you use the same calipers also. the water tub measurements can be thrown off depending on what time of day it is and how bloated you are..etc..etc.. .. just like how those scales which supposedly send electrical impulses through your body can also be way off depending on what your body chemistry happens to be at that very moment it’s much better just to get readings using calipers in milimeters and then comparing those to each other rather than computing the BF%.  Like instead of saying "my bf% went from 10% to 9%" you can say "My waist pinch went from 11mm to 9mm"..etc..etc.. just stuff i’ve read from the lowcarb mailing list (whose members thrive on this stuff) I guess if you just keep measuring in the same place(s) at least you have consistency.

This is the key… consistency, not accuracy. -ben

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I missed the beginning of this thread, but let me ask a question. I run/jog/walk for approx 6-7 miles or stairmaster for 1 hr 6x week.  I lost 75 lbs of fat doing this while watching my caloric intake, and basically eating much healthier.  After my hour of cardio I hit the weights for approx another hour 4x week. Although I’m quite lean (5′7", 155 lbs, 31W) and toned, am I burning muscle was well as fat?  I’m

Whenever you exercise, you pretty much burn a combination of glycogen stored in the msucle and fat (more glycogen then fat). when you don’t eat enough protein and don’t have enough amino acids present (i think, something like this) then it will start rippping them from your muscle tissue, hence the need for protein to help stop or slow lean body mass (LBM ) deterioration. It’s likely in your 75 lbs of fat loss you actually lost some muscle as well.  Losing weight usually consists of a combination of fat, muscle, and probably water. now what i said above should be true for pretty much any kind of exercise.  the combinations of fat/glycogen/protein used will probably vary depending on heart rate and type of exercise. but i think the main key for not burning muscle is to make sure you get lots of protein (and a variety of it) actually up approx 10-12 lbs since about 2 months ago.  I started the creatine thing and gained muscle (as well as fat because of my eating habits) Since I quit a month ago I have only lost about 2 lbs. Has my

creatine weight gain is also lots of water.  your muscle tissue will retain more water than normal … and when you say "since i quit" do you mean quit taking creatine?  quit cardio?  quit weights? body found a setpoint?  Is the weight training doing something all of a sudden? (Beside the creatine made me able to lift at least 20 lbs heavier on machines). Everybody says that I look better at this weight, and I was too thin before.  But they have said that when I was first beginning to loose my 75 lbs. Any suggestions would be appreciated.

your body will have some sticking points, but that’ mostly because results are fastest when starting out and slow down .. so you progres may have slowed down in which case you would need to employ other workout practices to help your body continue to do whatever you want it to do.  .. anyway, the key is use a scale as a measure of fitness level.  Muscle weights more than fat and esp at the start of any progrma your weight will probably go in directions you never even thought of that may be discouraging, coutnerintuitive, or just plain confusing.  go by how you feel and how you look.   since quitting runing for the last 4 to 5 weeks my weight has gone up 3 or 4 lbs and it’s probably not that much fat either :  (okay maybe a little) -ben

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exactly…  but the thing is, if you’re not used to running 15 miles a day since you were 10 years old in 90 degree weather, you’re going to have to make up for it somehow.  lifting modertely will help but don’t try to do any big build up or you will suffer more.  i think 3 sets of 12 at 60% of your max for almost anything is good… or at least i think that was what i was lifting when i used to compete. – Hide quoted text — Show quoted text – I would like to know if anyone can recommend any weight training excercises that can help runners improve their leg strength and speed. I I run four times a week and do weight training twice a week. I really recommend squats and lunges for leg strength. They are very effective exercises and don’t require any machines or equipment. Start out with light weights and gradually work up. I do three sets of each with 15-20 reps.  For runners, it is best to do lighter weights and more reps (unless you are a sprinter). I also do a lot of upper body work. I can’t stand it when I see runners with a skinny upper body. You need to work the upper body to be in proportion. Start with basic exercises like bech presses, bicep curls, and tricep extensions. As you become a more experienced weight lifter, you can add other exercises. And– don’t forget plain old push ups and sit ups. I do those every day-no matter what. They are very effective exercises. Hope this was helpful. Happy weight lifting!! ; ) Hey you guys have hit upon a way to help American runners keep up with the Kenyan runners. Let’s introduce them to weight training so they can bulk up their skinny bodies. That should slow them down enough that even American runners would be able to keep up!

–

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– Hide quoted text — Show quoted text – <snip I can’t argue with your personal experiences however it is a fact that muscle weighs more than other tissue types (say fat).  Everything I’ve read says to gain strength beyond a certain (beginners) point you must increase muscle mass which necessarily implies an increase in LBM. Perhaps you were losing fat at the same time you were gaining muscle thus your weight held constant. Sure, thats great – I can see why a triathlete would want upper-body strength (as opposed to a pure runner).  Might I suggest that you try the more typical 8 reps/set max for upper-body work.  If you can do more than 8 reps before failure you need to increase the weight next time. That’s conventional wisdom for body-builders, not endurance athletes. The point is emphatically not to build bulk, which is what doing high weight/low reps does. Its actually conventional wisdom for powerlifters as well whose sole point is to increase strength (as opposed to body builders who are trying to increase mass).     High rep/Low weight weightlifting causes lactic acid buildup which is different than muscle failure caused by Low Rep/High weight lifting.   While I would guess that you can train your muscles to deal with the lactic acid better by doing HR/LW, the best way to increase strength is to overload the muscles with more weight than they are capable of handling and achieve muscle failure.  

I missed the beginning of this thread, but let me ask a question. I run/jog/walk for approx 6-7 miles or stairmaster for 1 hr 6x week.  I lost 75 lbs of fat doing this while watching my caloric intake, and basically eating much healthier.  After my hour of cardio I hit the weights for approx another hour 4x week. Although I’m quite lean (5′7", 155 lbs, 31W) and toned, am I burning muscle was well as fat?  I’m actually up approx 10-12 lbs since about 2 months ago.  I started the creatine thing and gained muscle (as well as fat because of my eating habits) Since I quit a month ago I have only lost about 2 lbs. Has my body found a setpoint?  Is the weight training doing something all of a sudden? (Beside the creatine made me able to lift at least 20 lbs heavier on machines). Everybody says that I look better at this weight, and I was too thin before.  But they have said that when I was first beginning to loose my 75 lbs. Any suggestions would be appreciated. Mark

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Weight training does not have to bulk up bodies.  Rock climbers do resistance training the is very similar to weight training, and they are not bulky, for example.

Unless you are genetically inclined, weight training doesn’t bulk up with out special diet or drugs.  That is the sorrow of most high school boys.

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I would like to know if anyone can recommend any weight training excercises that can help runners improve their leg strength and speed.

FWIW I’m a ‘non-believer’. If you want to improve as a RUNNER, *I’m* far from convinced that a concerted effort to improve your max squat is the way to go. Others put great store by their weight training as a way to improve their running times. Total Body Conditioning IS likely to be of indirect benefit to you as a runner, much in the same way as regular stretching. I’m no expert on this but here’s what I do twice weekly: I use an exercise for each major muscle group:   Chest – bench press and/or press ups   Lats 1 – wide-grip pull ups (behind+front of neck) (you’ll probably need a machine to start)   Lats 2 – seated rowing   Shoulders – shoulder press (alternate behind/front of neck)   Biceps – curls   Triceps – arm extensions   Legs – lunges or step ups (both holding 10 Kg) For these I do 3 sets of 8-10 reps (probably should go lighter and 12-15 reps). 60s recovery between sets. Save time with ’super-set’ if feeling strong e.g.:   pull-up while recovering from shoulder press and vice versa   arm extension while recovering from curl and vice versa. In addition you’ll want:   Abs – crunches (part of daily stretching program) (NOT situps!!)   Lower Back – torso extensions (not Hyper-extensions).   Miles —  "Focus. Relaxed Form. Stay smooth. Flow. Breathe."   – gapo ‘98 Cut the .europe if you prefer to reply by email

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Hey you guys have hit upon a way to help American runners keep up with the Kenyan runners. Let’s introduce them to weight training so they can bulk up their skinny bodies. That should slow them down enough that even American runners would be able to keep up Weight training does not have to bulk up bodies.  Rock climbers do resistance training the is very similar to weight training, and they are not bulky, for example. True but I think the point is that any upper-body weight training will add weight (if not bulk) since muscle is very dense/heavy compared to other tissue.  

I haven’t found that. I tend to do 3 sets of 15-20 reps each, and if anything, the excess energy use has helped me lose weight in the form of body fat. I’m not saying it’s made me faster, but I think it’s made me less injury prone, which means I can train harder, which makes me faster. IMHO the negatives exceed the positives for upper-body weight training by competitive runners.  

I’m a triathlete, so I’m a little more interested in developing upper body strength for swimming. -Ekr — [Eric Rescorla                             Terisa Systems, Inc.]                 "Put it in the top slot."

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I haven’t found that. I tend to do 3 sets of 15-20 reps each, and if anything, the excess energy use has helped me lose weight in the form of body fat. Not trying to disagree with you but if you are weight training correctly you will put on muscle mass which will add weight.

What can I do but report my experience? I’m 6′ and my weight floats between 155 and 160 lbs. It’s been my experience that when I lift, it tends to push my weight towards the bottom half of the range. If you stress the muscle properly it will grow, otherwise it will not and there isn’t much point to it.   With muscle, there is no in-between, it either grows or it doesn’t.

If you say so. When I lift, I notice performance improvements, so obviously it’s doing something. On the other hand, I’m not gaining weight. If you just want to burn calories there are many more efficient ways to do so, using weight training as an aerobic workout isn’t the best use of your time.

I’m not using weight training as an aerobic workout. I’m using it to build up muscle strength in order to prevent injury. On an easy week, I put in upwards of 10 hours of conventional training (I.e. swim/bike/run) in addition to strength training. I’m not particularly interested in intentionally burning more calories. I was simply observing that lifting seemed to result in some weight loss (for me). I’m a triathlete, so I’m a little more interested in developing upper body strength for swimming. Sure, thats great – I can see why a triathlete would want upper-body strength (as opposed to a pure runner).  Might I suggest that you try the more typical 8 reps/set max for upper-body work.  If you can do more than 8 reps before failure you need to increase the weight next time.

That’s conventional wisdom for body-builders, not endurance athletes. The point is emphatically not to build bulk, which is what doing high weight/low reps does. -Ekr — [Eric Rescorla                             Terisa Systems, Inc.]                 "Put it in the top slot."

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– Hide quoted text — Show quoted text – I would like to know if anyone can recommend any weight training excercises that can help runners improve their leg strength and speed. I I run four times a week and do weight training twice a week. I really recommend squats and lunges for leg strength. They are very effective exercises and don’t require any machines or equipment. Start out with light weights and gradually work up. I do three sets of each with 15-20 reps.  For runners, it is best to do lighter weights and more reps (unless you are a sprinter). I also do a lot of upper body work. I can’t stand it when I see runners with a skinny upper body. You need to work the upper body to be in proportion. Start with basic exercises like bech presses, bicep curls, and tricep extensions. As you become a more experienced weight lifter, you can add other exercises. And– don’t forget plain old push ups and sit ups. I do those every day-no matter what. They are very effective exercises. Hope this was helpful. Happy weight lifting!! ; )

Hey you guys have hit upon a way to help American runners keep up with the Kenyan runners. Let’s introduce them to weight training so they can bulk up their skinny bodies. That should slow them down enough that even American runners would be able to keep up!

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I would like to know if anyone can recommend any weight training excercises that can help runners improve their leg strength and speed. I specifically would like to condition my legs for trail & hill running. I’ve looked around and haven’t been able to find anything on this subject. Thanks for any information you can provide on this.

My $.02: Power helps endurance, so I would consider some building to some heavy weights.  This will also increase tendon strength.   Nautilus 1 set of 12 each – these will also protect your knees The first two reps should be done slowly and the last two should be almost impossible. Hams Curls and Quad Raises Leg Abduction and Leg Adduction Hip Press Calf raises on one foot at a time while holding a dumbell Shin exercise – sit on ham curl machine with feet under roller Some plyometric drills immediately after the leg work set  should help the speed factors. Add some sort of a torso and upper body workout to keep balanced Luck, Bob

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I would like to know if anyone can recommend any weight training excercises that can help runners improve their leg strength and speed. I

I run four times a week and do weight training twice a week. I really recommend squats and lunges for leg strength. They are very effective exercises and don’t require any machines or equipment. Start out with light weights and gradually work up. I do three sets of each with 15-20 reps.  For runners, it is best to do lighter weights and more reps (unless you are a sprinter). I also do a lot of upper body work. I can’t stand it when I see runners with a skinny upper body. You need to work the upper body to be in proportion. Start with basic exercises like bech presses, bicep curls, and tricep extensions. As you become a more experienced weight lifter, you can add other exercises. And– don’t forget plain old push ups and sit ups. I do those every day-no matter what. They are very effective exercises. Hope this was helpful. Happy weight lifting!! ; )

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I would like to know if anyone can recommend any weight training excercises that can help runners improve their leg strength and speed. I specifically would like to condition my legs for trail & hill running. I’ve looked around and haven’t been able to find anything on this subject. Thanks for any information you can provide on this.

The FAQ on wieght training for runers is archived at: http://www.people.virginia.edu/~ejk4e/liftrun1./txt I have been getting good results lately from a mixture of squats (4 sets of 12, done at a weight that works me hard) to parallel, Stiff-Legged Dead Lifts for my hams, and the usual leg extension, leg curl, and calf raise.  Of these the squat and the calf raise are the most important. Remember, though, that training is specific.  For better leg strengh your best bet is to run hill repeats or do your long runs on a hilly course.  For leg speed run a dozen or so 200 meter repeats at a pace that is faster than you plan to race but not so fast that it becomes a hard workout. Good luck with it. — Edward J. Kilsdonk           Look, ytte is written in Olde.  It muste Graduate Student, History    bee fromme before they invented fpelling. Univerfity of Virginia                          

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Hey you guys have hit upon a way to help American runners keep up with the Kenyan runners. Let’s introduce them to weight training so they can bulk up their skinny bodies. That should slow them down enough that even American runners would be able to keep up

Weight training does not have to bulk up bodies.  Rock climbers do resistance training the is very similar to weight training, and they are not bulky, for example. Bob

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I would like to know if anyone can recommend any weight training excercises that can help runners improve their leg strength and speed. I specifically would like to condition my legs for trail & hill running. I’ve looked around and haven’t been able to find anything on this subject. Thanks for any information you can provide on this.

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Question:

Being in my first year of triathlons, and also being lazy (or are the two mutually exclusive?) I was wondering how best to maximise my training.   The area which needs the most improvement is swimming, and as a consequence I am concentrating a lot on that.  My running is improving (at least in training) and my cycling is fair enough.  My running is good in training as opposed to in a race because during races my legs are tired and I’m just not used to running off the bike.  Evidently I need to get into some bike/run bricks as I know these will help a lot. What is not clear to me is the benefit of doing swim/bike bricks.  Is there much benefit other than practicing transitions?  Aren’t the muscles (limbs) used in swimming different to those used in cycling, and therefore not depleted to a level whereby conditioning (thru bricks) is required? The reason I ask these question is that I want to maximise my training, and to do an ‘unnecessary’ brick will not help me to achieve this. Any thoughts? Shuffla

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You need to do both.  For the swim/bike session all the blood is in your upper body and you need to condition your body to ‘transfer’ the blood as quickle as possible and be used to doing it.  For the bike/run transition you are using different muscles and once again need to get your body used to it – however there is major benefit in spinning the last couple of km’s at 90+rpm as you will find that your running cadence out of the transition will be about this. Personally I only do short distances out of the transition when doing my brick sessions as if I am fit for the discipline I am doing then that is good enough. Brick sessions are just to condition the body for ‘blood transfer’. All the above is my own thoughts based on my own experiences – if it sounds okay then try it, if not ditch it. – Hide quoted text — Show quoted text – Being in my first year of triathlons, and also being lazy (or are the two mutually exclusive?) I was wondering how best to maximise my training. The area which needs the most improvement is swimming, and as a consequence I am concentrating a lot on that.  My running is improving (at least in training) and my cycling is fair enough.  My running is good in training as opposed to in a race because during races my legs are tired and I’m just not used to running off the bike.  Evidently I need to get into some bike/run bricks as I know these will help a lot. What is not clear to me is the benefit of doing swim/bike bricks.  Is there much benefit other than practicing transitions?  Aren’t the muscles (limbs) used in swimming different to those used in cycling, and therefore not depleted to a level whereby conditioning (thru bricks) is required? The reason I ask these question is that I want to maximise my training, and to do an ‘unnecessary’ brick will not help me to achieve this. Any thoughts? Shuffla

– Paul Robbshaw                            Phone:  61-8-9311-7111 Com Tech Communications          Pager:  61-8-9324-4173 Western Australia                         Fax:    61-8-9311-7199 http://comtech.com.au                   Mobile: 0419 812 495

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After 4 years in the sport I have never done a swim/ride brick except for racing and I now find that I never do ride /run bricks except for racing. I do always do long ride sat long run sunday that gives you a run with tired legs feel. YMMV Stuart IMA 10:03:58

that’s helpful

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Go with the bike/run bricks. Nothing is harsher on a beginner than running after cycling. I think it’s safe that most people here  can remember their first triathlon and how tough that run was afterward. To get these done should better your chances for a faster, more comfortable run. "Iron Pete" Priolo IMC’96 – 10:36:37    IMC’97 – 10:42:53 ‘98 – Gulf Coast Tri, IMC – confirmed ‘98 – Buffalo Springs Lake Tri, Blackwater Eagleman – unconfirmed

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After 4 years in the sport I have never done a swim/ride brick except for racing and I now find that I never do ride /run bricks except for racing. I do always do long ride sat long run sunday that gives you a run with tired legs feel. YMMV Stuart IMA 10:03:58 – Hide quoted text — Show quoted text –    This bike/run bricks are by far the most imporant, but yes, do not neglect the swim/bike bricks as well. I find after a long swim it takes me a couple of kilometers before I really feel like I have any power in my legs. When swimming with a wetsuit, I hardly use my legs, and most of my blood is in my upper body. Last year, when it was possible in the summer, I did one swim/bike brick a week as compared to three bike/runs. To conclude: it is important to do the swim/bike bricks, but I find one a week should suffice. Yours David Barclay IMC 1997: 11:55:59 Triathlon: "Swim, Bike, Crawl"

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        This bike/run bricks are by far the most imporant, but yes, do not neglect the swim/bike bricks as well. I find after a long swim it takes me a couple of kilometers before I really feel like I have any power in my legs. When swimming with a wetsuit, I hardly use my legs, and most of my blood is in my upper body. Last year, when it was possible in the summer, I did one swim/bike brick a week as compared to three bike/runs. To conclude: it is important to do the swim/bike bricks, but I find one a week should suffice. Yours David Barclay IMC 1997: 11:55:59 Triathlon: "Swim, Bike, Crawl"

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Question:

I will be moving to the LA area and have no idea where to live.  HELP! My requirements — (1) I’m married with two kids, so the area needs to have very good schools. (2) I will be working in downtown LA and would like to keep the commute to 45 minutes or less. (3) I love to ride, so I need an escape route from the city on my bike. (4) Also, it would be nice to know about any triathlon clubs or regular group rides. Thanks for the help.

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Hi, Scott, I’d go for Pasadena. It’s just 10 miles from downtown LA. Absolutely charming, and a city unto itself. I lived there for nine months in ‘94, and loved it. At the time, I was also driving to my job (at Triathlete magazine) in Santa Monica. The commute was 25 miles, totally across town via two freeways, and took 50 minutes on a bad day. Don’t even think about a long commute. But Pasadena is a wonderful option. Very family-friendly, too. Katherine Williams

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I will be moving to the LA area and have no idea where to live.  HELP! My requirements — (1) I’m married with two kids, so the area needs to have very good

schools. Warning – there are virtually no "very good" public schools in California, especially in Los Angeles. Only Arkansas has larger classes and lower expenditure per pupil (sorry Razorbacks and those with a Clinton fetish). Californian’s are always telling each other that though the schools in the state are in crisis, their little school happens to be the only good one. Since I have been told this by virtually everyone I have to assume it is self-delusion. My kids were in public school for one year after we moved here and then I had to yank them out and set all three (!) to private school (yikes!).  With that in mind I concur with an earlier post suggesting Pasadena. They have pretty good private schools. If you are rolling in dough move to San Marino, which may actually have a reasonable public school, I am told. But if you have enough money to move to San Marino, then you have plenty to go to private school. (4) Also, it would be nice to know about any triathlon clubs or regular

group rides. Triathlon Zombies in Santa Monica – an excellent bunch of folks. Holger are you out there? Can you post some info? Brian Sullivan

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Run away while you still can!!!

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: Hi, Scott, : I’d go for Pasadena. It’s just 10 miles from downtown LA. Absolutely : charming, and a city unto itself. Also, Pasadena has the Rosebowl swim center.  When you set eyes on this place, you will absolutely freak!  2 (two) 50 meter pools, 2 jacuzzis.  They used to hold Wednesday night criteriums around the Rosebowl complex.  Don’t know if they still do.  Also, pretty good MTB trails behind the Jet Propulsion Labratory (JPL) complex. And, lots of good dirt running trails in the area. If I had to live in LA, it would either be Santa Monica or Pasadena. But I don’t!  Yippee! *   |       *   *     *                                                      * /|  *    *     *        Eric Roseme                                     *  /|   *     *       *    Hewlett-Packard, Networked Computer Division      *//|\     /   /    *                                                      ///|\ *      \                                                   |       *  // *                                                                         \                                                                            \                                                        

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Scott,    Pasadena is a pretty good choice from what I’ve heard.  Another place to try is Woodland Hills (stay south of Ventura Blvd) or Calabasas.  I can’t tell you anything about schools (no kids) but the canyon roads are a good place to ride (good strength building hills that lead to the beach). The commute may be too much by your standards (possibly as much as an hour) since you have to survive the 101, but it is closer to Santa Monica and the Triathlete Zombies, who is the only club I’m aware of outside of San Diego (thanks for the post, I’ll have to look them up).  Have fun with the move, let me know if you need a mid-packer slowing you down on a training ride. -Brad

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Question:

Is it just me, or does Triathlete magazine get mailed later each month?  I recall that at some point, I got the magazine in the middle of the previous month (November issue in mid-October), then it started showing up at the beginning of the month, and now, here it is, November 9, and the November issue still hasn’t arrived. Also, does anyone out there have a phone number or e-mail address that I can use to complain?

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writes: Also, does anyone out there have a phone number or e-mail address that I

can use to complain?<< The new phone number is listed in the magazine: 415-777-6939. The fax is: 415-777-6935. I don’t think they have E-mail.

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writes: Also, does anyone out there have a phone number or e-mail address that I can use to complain?<< The new phone number is listed in the magazine: 415-777-6939. The fax is: 415-777-6935.

To talk to the subscription people the number is 1-800-441-1666 They are very helpful and efficient.   —   Rolf "Ironman" Arands, Ph.D.   |    Hey look!  I figured out how   — —

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Question:

   I’m doing my first Ironman this year.  Although I’ve watched the NBC telecasts of past races repeatedly, it is hard to tell exactly what the bike course elevation profile is.  Does anybody have an elevation map of the Kona course?  What is the grade on the steepest hill?  What gearing do people ordinary use for Kona?

Tim (and anyone else who cares to read about the course), Sorry, but I don’t have any course elevations for the Kona course. But I will add to what Todd Gerlach wrote, hopefully giving you a slightly different perspective. I know you didn’t ask about the swim, but I want to throw in a little info anyway.  The swim is unlike any other swim I have ever done. Normally, people spread out after 100-200 yards in a swim.  That is not the case here.  Think about having a single wave of 1400+ people, none of whom are bad swimmers (at least not as bad as you find in most triathlons). I didn’t have any room to maneuver until after the turnaround, where I worked myself to the outside of the pack.  One thing to beware of is that salt water chafes.  Use vaseline (and don’t worry about it voiding the warranty on your wetsuit For a slightly different perspective than Todd Gerlach gave, I didn’t think the first hill (Palani Rd) on the bike was long at all (but my qualifying race was in the Sierras).  It is pretty steep, but it only lasts a couple blocks, and there are spectators all over the place cheering for everyone.  But do make sure you start in the right gear.   After that, the road rolls without any steep stuff until you start up to Hawi.  I don’t recall any appreciable gain or loss in elevation over this stretch (just rolling hills). The road to Hawi is a pretty gradual uphill, as Todd described.  I would like to add that the couple miles into Hawi can be killers, though.   Until then, the winds have probably been pretty light.  But as you get up near the tip of the island, there is no mountain on your side to break the winds, and you climb directly into them.  It can be a "catch-22" situation: if you stand to get the extra power, you feel like a sail for the headwinds.  The course description in the October Inside Triathlon has this backwards (claiming you get the headwind after the turnaround). The Queen K on the return trip was mentally tough for me.  We only had a light sidewind, but it was enough that you didn’t want to get out of the aero-bars.  This was fine for the flats and downhills, but a rolling course also has its share of uphills.  Also, people have spread out quite a bit by this time, so you don’t have the company of other competitors all around you (at least I didn’t). I completely agree with Todd that the hill on Alii Dr just before the Bike-Run transition is the nastiest on the course.  I wouldn’t call it long, but it is steep and is long enough that you will slow down to almost a walking pace and grunt your way up it.  And of course it comes around mile 110.  It is not uncommon to see some people walking up this hill. Judging from your results at nationals, I think you will be able to use whatever you used there.  The only hill that resembles anything at Columbia is the last hill before the transition.

I used the same gearing at Hawaii as I did at Columbia (39/53×12/23), although the courses really are quite different.  Hawaii is not as hilly as Columbia (on a per mile basis), but it wears on you a lot more than Columbia.  I could have gotten away with a 21 tooth cog at Hawaii, but wanted to save my legs a little bit for the run.   I appreciated being able to spin more and was very thankful for the 23 on the last hill.  Of course, you also can’t predict what the winds will be like. According to the literature that I was sent, the bike course doesn’t have any grades greater than 6% (but I bet the first and last hills are steeper).  According to my Avocet 50, there was 3400 feet of climbing on the course. I’ll also throw in my two cents on the run course.  In the first 8 miles, there are plenty of spectators, as you run along Alii Dr.  Mentally, that helps a lot.  But once out of town, you get to battle the Queen K again.  My biggest mistake on the run course was that I didn’t preview the "little" sidetrip down into the Energy Labs.  I was not mentally prepared for running 2 miles out and 2 miles back at this point. Once back on the Queen K, I did much better.  The last mile through town is a blast.  A good place for family to wait for you is at the corner of Palani Rd and Kuakini Hwy, just one block from the finish line.  They can walk that one block while you run ~2/3 mile down Kuakini Hwy and back Alii Dr. One piece of advice I was given when I received my slot 6 weeks before the race was, "There isn’t enough time to improve your conditioning, but there is plenty of time to hurt yourself."  Don’t go overboard in your training these last few weeks.  And when you are in Hawaii, note that very few of the people you see running along Alii Drive in the day or two before the race are wearing participant wristbands. Good luck and have fun! (And tell us all how it went!)                                         — John — John Walker                      Jackson & Tull Chartered Engineers

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        I’m doing my first Ironman this year.  Although I’ve watched the NBC telecasts of past races repeatedly, it is hard to tell exactly what the bike course elevation profile is.  Does anybody have an elevation map of the Kona course?  What is the grade on the steepest hill?  What gearing do people ordinary use for Kona?         Thanks in advance for replies from the knowledgeable. — Timothy Gotsick

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:       I’m doing my first Ironman this year.  Although I’ve watched : the NBC telecasts of past races repeatedly, it is hard to tell exactly : what the bike course elevation profile is.  Does anybody have an : elevation map of the Kona course?  What is the grade on the steepest : hill?  What gearing do people ordinary use for Kona? :       Thanks in advance for replies from the knowledgeable. : — : Timothy Gotsick Tim, the Kona course is fairly flat with some long gradual rollers. I do not know any specifics (elevations, grades) but I will try to describe the course how I remember it from last years race. After you leave the transition area you must climb a hill to get out of town and on to Queen K highway.  It is not that steep but is pretty long exspecially after beeing in the water for 50 min.  Once on th Queen K it is smooth sailing for the first 10 – 15 miles, mostly very flat or a slight down grade, great for getting warmmed up and snacking to get the salt out of your mouth. The next 20 miles have several ups and downs, however the hills are very gradualgrades and you really dont notice the ups and fly down the downs.  When you turn off Queen K (I dont remember the name of the road) you have a long fairly steep downhill to the turn to Hawi.  the road to Hawi is mostly uphill grade but very slight and ther are a few short hill to get oyou out of the saddel. Once you turn around at Hawi is is all down hill for 20 miles ( those you just came up).  I remeber staying in my 54-14&15  the whole time and just cruised. The return trip on the Queen K is much tougher because all of the fast downhillare now tough up hills and by this time the clouds are breaking and it is getting hot.  When you hit Kona you still have 9 miles to the transition.  The roads are rough but it is flat untill 1 mile from the transition where you must climb the worst hill of the day, very steep and pretty long. After that it is downhill to the transition and the marathon. I used a 43/54 12/21 for the race and only used the small ring from mile 80-95 when I started getting tired and through kona to get loose for the run. Judging from your results at nationals (BTW congrats on the TEAM USA quallifyingI think you will be able to use whatever you used there.  The only hill that resembles anything at Columbiais the last hill before the transition. I hope this helps.  I am sure you will love the race.  Best of Luck and train smart (I don’t care what other people say, I believe in long bricks ) Toddg Gerlach s

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Question:

Hi folks, Has anyone out there done the Collingwood Triathlon, held in Collingwood, Ontario, Canada? I’ve entered (it’s being held Aug 7th) and I’d be very interested in any info on the course, etc., since I know next to nothing about it (other than it being half-Ironman distance and they have a hill called the "eliminator" on the bike course) and I’ll only get there just before race time. Any information would be appreciated. Please email me directly. cheers, Chris — Ontario Telepresence Project, 2670 Queensview Dr., Ottawa, ON, K1N 6N5, CANADA

Response:

     The Eliminator is a 7% grade over 5K!  I took my bike up there a couple of weeks ago and it really hurt!  Unfortunately, I can’t do the race because I can’t get the day off work.

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