Question:

I feel very sad.

Response:

I sit here feeling very sad although I never had a chance to meet the man. He was a great American and a hero to us all. – Hide quoted text — Show quoted text – I was watching CNN news this morning and a information flashes on the screen that triathlon legend Jim Ward has passed away in Florida. Can anyone confirm this. Sad day in the sport,  he was legend and a great role model for all of us.

Response:

I sit here feeling very sad although I never had a chance to meet the man. He was a great American and a hero to us all.

Met the man by chance on a twin-prop flight out of Lubbock Texas into Dallas after the Buffalo Springs Lake race about 3 years back. It was amazing how energetic he was and how into the sport he was. I’m was sorry that he suffered a stroke before and now upon hearing this saddened again. He died what he had fun doing.                           |26      | IMC’96: 10:36:37          |   Fe   |   IMC’99: 10:45:03          |        |                  "THE BEST ELEMENT OF RACING"

Response:

I did smile when I read that he lay in the hospital with a sheet over him and his bike shoes sticking out. I also winced when I saw that he’d lost a son in Vietnam.  I can’t imagine the pain that man carried with him. – Hide quoted text — Show quoted text – I sit here feeling very sad although I never had a chance to meet the man. He was a great American and a hero to us all. Met the man by chance on a twin-prop flight out of Lubbock Texas into Dallas after the Buffalo Springs Lake race about 3 years back. It was amazing how energetic he was and how into the sport he was. I’m was sorry that he suffered a stroke before and now upon hearing this saddened again. He died what he had fun doing.                           |26      | IMC’96: 10:36:37          |   Fe   | IMC’99: 10:45:03          |        |                  "THE BEST ELEMENT OF RACING"

Response:

Well instead of feeling sad, I would like to tell a great story about Jim Ward.  Met him in Australia in 1997.  He was in the lobby of our hotel.  I said, "Well, I need to buy you a beer".  We sat in the bar and had a couple.  He was truly amazing at 80 with a mind as clear (if not clearer) than a 25 year old. He then went out with a whole bunch of us and lit up the town of Sydney until 3AM.  I wimped out around 1Am).  I was told that he was challenging the young boys to arm wrestles and winning!!!!  I had everyone get together to take a great picture with him as the center.  I cherish that picture and getting an opportunity to meet such a legend.  

Response:

Jim passed away yesterday (Monday) of a heart attack. He was riding with a few of his friends when it happened. Diane Berberian USAT certified coach

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The sport has suffered a terrible loss. Jim was one of the great ambassadors of the sport. He, along w/ many other senior athletes have always been my heros. The triathlon lifestyle that he embraced is the reason I am involved in the sport. I will be thinking of him in Kona this year. My heart goes out to his friends and family, I am sorry for your loss. andy

Response:

I was watching CNN news this morning and a information flashes on the screen that triathlon legend Jim Ward has passed away in Florida. Can anyone confirm this. Sad day in the sport,  he was legend and a great role model for all of us.

Response:

Question:

Doh, it pays to read the rest of the thread doesn’t it… I wear one in the pool sometimes as it reminds me of racing.(tris) otherwise it’s for warmth when they pool management it being tight with the warm water. Phil

| In 82F pool water? | | So called men? What do you mean? | | As for baldies wearing caps, keeps yer bonce warm dunnit!. | | Phil | | | I think it’s cause men, even the so-called ones, like wearing rubber. | | | | I can’t quite figure this one out either. It’s pretty normal in races, | but | | at the pool during Masters’ about half of the so called men wear them, | even | | the bald ones! | | | | Schwing | | | | Hi | | | | Just curious. | | | | Is is normal for men to wear them rubber head pieces over their hair | in | | regular swimming or in triathlons? | | | | From coming off the bike and into the run, I get this huge funny | feeling | | in | | my legs when I run. This is not the same when I go out running when | I | am | | fresh. I would guess it is probably the lactic acid that has built | up | when | | I | | was cycling. How do I combat it and get rid of it? | | | | Rob | | | | | | | | | | | | | | | | | | Before you buy. | | | |

Response:

Hi Just curious. Is is normal for men to wear them rubber head pieces over their hair in regular swimming or in triathlons? From coming off the bike and into the run, I get this huge funny feeling in my legs when I run. This is not the same when I go out running when I am fresh. I would guess it is probably the lactic acid that has built up when I was cycling. How do I combat it and get rid of it? Rob

Response:

: Hi Howdy, mister! : Just curious. : Is is normal for men to wear them rubber head pieces Them thar headpieces is mandatory in most of yer tryathalons, so the organizers can figger who is in what starting wave, and so’s us tryathaletes can figger out who in tarnation the competition is.  Also maybe so’s the lifeguard folk can spot ya when yer goin’ under.  Which doesn’t make much sense when they gives ya a black cap.  It’s also a real treat when they give the wave ahead of you the same color headpieces as them turnin’ markers.  Yep that’s a real swell situation. Sometimes us menfolk that still gots all their skull hair wears ‘em to keep our bounty from gettin’ all chapped and mangulated by chlorine in the pool.  Sure, it looks kinda girly but then afterwards we got this luxurious mop o’ hair and the womenfolk sure seem to favor it.  Other menfolks just shaves their damn heads and sez hell with it.  Them fellas has less of a tendency to wear a headpiece in the swimmin’ hole, not that there’s anything wrong with that. : From coming off the bike and into the run, I get this huge funny feeling in : my legs when I run. This is not the same when I go out running when I am : fresh. I would guess it is probably the lactic acid that has built up when I : was cycling. How do I combat it and get rid of it? That huge funny feeling is called "your legs were spinning like a Hula Hoop(tm) and now all of a damn sudden you’re telling them to bounce like a Pogo Stick(tm)".  They go into rebellion.  It’s not lactic acid, it’s the change in the type of contraction.   If you rode hard enough you could have a fair hell of a bit of lactic acid but you can get that from running too and your legs don’t get quite that same huge funny feeling during a run now do they?  To combat it, run off the bike in training, all the time.  Not far, not necessarily hard, but always.  You probably will never completely rid yourself of HFF (huge funny feeling) in race situations but it will diminish quicker and you’ll get used to it. And one last bit of advice….never, ever, get on yer two-wheeler wearin’ yer rubber head piece under your plastic head protector. Talk about a huge funny feeling! Wade

Response:

Robbie wrote … Hi Just curious. Is is normal for men to wear them rubber head pieces over their hair in regular swimming or in triathlons?

Not normal. Wearing clothes isn’t always normal … Maybe compulsary? Try to spot a swimmer with no (coloured) cap in a big lake … Try the same if he’s not wearing it. A wet noggin is hard to spot! From coming off the bike and into the run, I get this huge funny feeling in my legs when I run. This is not the same when I go out running when I am fresh. I would guess it is probably the lactic acid that has built up when I was cycling. How do I combat it and get rid of it?

Feels like you’re running with your granma’s legs? Welcome to Triathlon! I’ve found that going to an easier gear in the last 500m or so and picking up the cadence help that dead rubber feeling. For the first 500m of the run take shorter strides, thus also picking up the legspeed. This *should* get you back to normal running quicker. Like Wade said, do a brick session directly after the bike. Even if its only around the block.

Response:

L I B Wade U shir sade that un good.

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Yes. and…train hard.

– Hide quoted text — Show quoted text – : Hi Howdy, mister! : Just curious. : Is is normal for men to wear them rubber head pieces Them thar headpieces is mandatory in most of yer tryathalons, so the organizers can figger who is in what starting wave, and so’s us tryathaletes can figger out who in tarnation the competition is.  Also maybe so’s the lifeguard folk can spot ya when yer goin’ under.  Which doesn’t make much sense when they gives ya a black cap.  It’s also a real treat when they give the wave ahead of you the same color headpieces as them turnin’ markers.  Yep that’s a real swell situation. Sometimes us menfolk that still gots all their skull hair wears ‘em to keep our bounty from gettin’ all chapped and mangulated by chlorine in the pool.  Sure, it looks kinda girly but then afterwards we got this luxurious mop o’ hair and the womenfolk sure seem to favor it.  Other menfolks just shaves their damn heads and sez hell with it.  Them fellas has less of a tendency to wear a headpiece in the swimmin’ hole, not that there’s anything wrong with that. : From coming off the bike and into the run, I get this huge funny feeling in : my legs when I run. This is not the same when I go out running when I am : fresh. I would guess it is probably the lactic acid that has built up when I : was cycling. How do I combat it and get rid of it? That huge funny feeling is called "your legs were spinning like a Hula Hoop(tm) and now all of a damn sudden you’re telling them to bounce like a Pogo Stick(tm)".  They go into rebellion.  It’s not lactic acid, it’s the change in the type of contraction.   If you rode hard enough you could have a fair hell of a bit of lactic acid but you can get that from running too and your legs don’t get quite that same huge funny feeling during a run now do they?  To combat it, run off the bike in training, all the time.  Not far, not necessarily hard, but always.  You probably will never completely rid yourself of HFF (huge funny feeling) in race situations but it will diminish quicker and you’ll get used to it. And one last bit of advice….never, ever, get on yer two-wheeler wearin’ yer rubber head piece under your plastic head protector. Talk about a huge funny feeling! Wade

Response:

I can’t quite figure this one out either. It’s pretty normal in races, but at the pool during Masters’ about half of the so called men wear them, even the bald ones! Schwing

– Hide quoted text — Show quoted text – Hi Just curious. Is is normal for men to wear them rubber head pieces over their hair in regular swimming or in triathlons? From coming off the bike and into the run, I get this huge funny feeling in my legs when I run. This is not the same when I go out running when I am fresh. I would guess it is probably the lactic acid that has built up when I was cycling. How do I combat it and get rid of it? Rob

Response:

I think it’s cause men, even the so-called ones, like wearing rubber. – Hide quoted text — Show quoted text – I can’t quite figure this one out either. It’s pretty normal in races, but at the pool during Masters’ about half of the so called men wear them, even the bald ones! Schwing Hi Just curious. Is is normal for men to wear them rubber head pieces over their hair in regular swimming or in triathlons? From coming off the bike and into the run, I get this huge funny feeling in my legs when I run. This is not the same when I go out running when I am fresh. I would guess it is probably the lactic acid that has built up when I was cycling. How do I combat it and get rid of it? Rob

Before you buy.

Response:

So called men? What do you mean? As for baldies wearing caps, keeps yer bonce warm dunnit!. Phil

| I think it’s cause men, even the so-called ones, like wearing rubber. | | I can’t quite figure this one out either. It’s pretty normal in races, but | at the pool during Masters’ about half of the so called men wear them, even | the bald ones! | | Schwing | | Hi | | Just curious. | | Is is normal for men to wear them rubber head pieces over their hair in | regular swimming or in triathlons? | | From coming off the bike and into the run, I get this huge funny feeling | in | my legs when I run. This is not the same when I go out running when I am | fresh. I would guess it is probably the lactic acid that has built up when | I | was cycling. How do I combat it and get rid of it? | | Rob | | | | | | | | | Before you buy.

Response:

In 82F pool water?

– Hide quoted text — Show quoted text – So called men? What do you mean? As for baldies wearing caps, keeps yer bonce warm dunnit!. Phil | I think it’s cause men, even the so-called ones, like wearing rubber. | | I can’t quite figure this one out either. It’s pretty normal in races, but | at the pool during Masters’ about half of the so called men wear them, even | the bald ones! | | Schwing | | Hi | | Just curious. | | Is is normal for men to wear them rubber head pieces over their hair in | regular swimming or in triathlons? | | From coming off the bike and into the run, I get this huge funny feeling | in | my legs when I run. This is not the same when I go out running when I am | fresh. I would guess it is probably the lactic acid that has built up when | I | was cycling. How do I combat it and get rid of it? | | Rob | | | | | | | | | Before you buy.

Response:

Question:

Hi, I am looking to buy a profile fast forward seatpost in decent condition. thanks, — Ravi S. Raman Penn State Triathlon Club http://www.clubs.psu.edu/triclub

Response:

I have one in the 27.2 size, like-new condition. If that’s the right size – how much are you offering for it? Bob Leckron Indianapolis, IN

Hi Bob, Is $35 ok….Please let me know. thanks a lot, — Ravi S. Raman Penn State Triathlon Club http://www.clubs.psu.edu/triclub

Response:

I have one in the 27.2 size, like-new condition. If that’s the right size – how much are you offering for it? Bob Leckron Indianapolis, IN

Response:

Question:

Hi; Anyone out there run the Peach City Marathon held in Penticton B.C.. It is run on part of the Ironman course and am wondering about your impressions and what the hills are like? Thank You; Joe.

Response:

Hi; Anyone out there run the Peach City Marathon held in Penticton B.C.. It is run on part of the Ironman course and am wondering about your impressions and what the hills are like? Thank You; Joe.

Hi. I usually post on rec.sport triathlon but lurk here. But I think I can answer this question for you since I have done the Ironman Canada course three times and know the course, well, intimitely. From what I see on the Peach City Marathon website, http://www4.vip.net/peachcitymarathon/ , the course starts in the middle of Main Street, which is a slightly uphill start. Going into Skaha Estates, you will be going slightly downhill, the next, oh, 5-6 miles will be relatively flat, with a few short hills. Once you hit around mile 8 or 9 and McLean Creek Road, You’ll start to climb an imposing hill. This is a rude awakening, because, you need to shift into low gear for the rolling section that is ahead. You will have a couple more such hills and a long downhill section untill you hit OK falls, where you turn onto Maple Street. Be prepared for a nasty 1 mile climb to the top of Maple. This is where the Ironman half-turnaround is. From what the website says, you’ll be going further onto the same roads that consist a small part of the IM cycling course. From what I remember on the bike in that area, you’ll be having some nasty long climbs to do before getting back onto MacLean Creek Road. On MacLean Creek Road, you’ll face a really steep downhill that will place you back on the side of Skaha Lake (Eastside), going back to Penticton. From there on in, the course is relatively flat to the end. To sum it up, the big hills are in the middle of this course. Take it easy on the hills, they can take a lot out of you. Good luck.                           |26      | IMC’96: 10:36:37          |   Fe   |   IMNZ, IMC ‘99 IMC’97: 10:42:53          |        |                  "THE BEST ELEMENT OF RACING"

Response:

Question:

– Hide quoted text — Show quoted text – I’m planning to do an Ironman in the summer of 99 and need some help creating a training plan. So if anyone would send me their IM training plan including: planned training actual training (please be honest !) finish time weight, height I would grateful as this would give me basis to plan my training. To give an idea of my ability I completed the London Marathon in 3-23 and the Swanage Olympic distance Tri in 2-21, and weigh 11 1/2 stone / height 5′9”.

Paul I did my first Ironman distance this year (Longest Day 11:24) after starting triathlon (pool based races) 4 years ago.   London Marathon ‘97 = 3:20, ‘98 = 3:10, Olympic distance Tri approx 2:30 Training 6-7 hours per week (30mins – 2 hours each) – but with some longer sessions when possible Weight 10 1/2 Height 5′8" I haven’t a schedule to offer but hope this gives you something to compare your fitness against Rob  

Response:

: Hey Paul. Alot of readers of this group are non-English English speakers. : How much is a stone? : 14 lbs, I think And alot of readers (atleast me… are used to metric system. So how much is a lbs? (I quess it’s about 0.45 kg but…)

1 kg = 2.2 lbs (approx) adrian IMUK98 12:19                         Dare to dream !

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- Hide quoted text — Show quoted text – : Hey Paul. Alot of readers of this group are non-English English speakers. : How much is a stone? : 14 lbs, I think And alot of readers (atleast me… are used to metric system. So how much is a lbs? (I quess it’s about 0.45 kg but…) : gordo —

456 grams

Response:

I’m planning to do an Ironman in the summer of 99 and need some help creating a training plan. So if anyone would send me their IM training plan including: planned training actual training (please be honest !) finish time weight, height I would grateful as this would give me basis to plan my training. To give an idea of my ability I completed the London Marathon in 3-23 and the Swanage Olympic distance Tri in 2-21, and weigh 11 1/2 stone / height 5′9”. Paul

Response:

Hey Paul. Alot of readers of this group are non-English English speakers. How much is a stone? If someone is going to share with Paul the information he seeks, I would like to be included in your shared knowledge. Thanks in advance, Andy

Response:

Hey Paul. Alot of readers of this group are non-English English speakers. How much is a stone?

14 lbs, I think gordo

Response:

Sleamakers book SERIOUS training is an excellent guide. Diane Wynne IMUK 98 13:30 "You are only limited by your own imagination"

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That’s right. – Hide quoted text — Show quoted text – Hey Paul. Alot of readers of this group are non-English English speakers. How much is a stone? 14 lbs, I think gordo

Response:

: Hey Paul. Alot of readers of this group are non-English English speakers. : How much is a stone? : 14 lbs, I think And alot of readers (atleast me… are used to metric system. So how much is a lbs? (I quess it’s about 0.45 kg but…) : gordo —

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Question:

        Just a question regarding the Presidents Choice Muskoka Triathlon on June 21. (2/55/15 km) I know some of you out there have done it, and I am wondering if you can give me a description of the bike course. I have heard it is hilly, but I am wondering to what extent. Thank for any help David Barclay IMC 1997: 11:55:59 Triathlon: "Swim, Bike, Crawl"

Response:

David: The Muskoka course is hilly in that it doesn’t allow you any rest. It continuously goes up and down. The climbs are very short in general, but there’s always a next one. Sincerely, Gerard Vroomen, Cervelo Cycles, http://www.cervelo.com – Hide quoted text — Show quoted text –         Just a question regarding the Presidents Choice Muskoka Triathlon on June 21. (2/55/15 km) I know some of you out there have done it, and I am wondering if you can give me a description of the bike course. I have heard it is hilly, but I am wondering to what extent. Thank for any help David Barclay IMC 1997: 11:55:59 Triathlon: "Swim, Bike, Crawl"

Response:

Ontario is flat.  The highest point in the whole province is probably 1,000 feet (Collingwood).  There may be a series of rolling hills, but none bigger than 4-800 vertical.  It’s not B.C. See you there.

Response:

The bike is a 2 loop deal with some hills, but nothing too bad (and that from a lousy biker).  Most of the hills are preceded by a downhill in which you can get some momentum.  There are a couple technical points in town: tight turns, climbs after a turn, etc.  Save a little for the run.  Especially if it’s hot. Augie Calabrese http://www.frontiernet.net/~kona – Hide quoted text — Show quoted text –         Just a question regarding the Presidents Choice Muskoka Triathlon on June 21. (2/55/15 km) I know some of you out there have done it, and I am wondering if you can give me a description of the bike course. I have heard it is hilly, but I am wondering to what extent. Thank for any help David Barclay IMC 1997: 11:55:59 Triathlon: "Swim, Bike, Crawl"

Response:

  I have my President’s Choice program open to page 19 and it says: Bike:  Challenging, hilly course, closed roads – "NEW ONE LOOP COURSE" – Hide quoted text — Show quoted text – The bike is a 2 loop deal with some hills, but nothing too bad (and that from a lousy biker).  Most of the hills are preceded by a downhill in which you can get some momentum.  There are a couple technical points in town: tight turns, climbs after a turn, etc.  Save a little for the run.  Especially if it’s hot. Augie Calabrese http://www.frontiernet.net/~kona         Just a question regarding the Presidents Choice Muskoka Triathlon on June 21. (2/55/15 km) I know some of you out there have done it, and I am wondering if you can give me a description of the bike course. I have heard it is hilly, but I am wondering to what extent. Thank for any help David Barclay IMC 1997: 11:55:59 Triathlon: "Swim, Bike, Crawl"

Response:

Just a side note the course is new as it is only one loop. If you know the area here are the tri’s description and map http://www.pcathletics.com/muskoka.htm http://www.pcathletics.com/muskoka_courses.htm Bernie – Hide quoted text — Show quoted text –   I have my President’s Choice program open to page 19 and it says: Bike:  Challenging, hilly course, closed roads – "NEW ONE LOOP COURSE" The bike is a 2 loop deal with some hills, but nothing too bad (and that from a lousy biker).  Most of the hills are preceded by a downhill in which you can get some momentum.  There are a couple technical points in town: tight turns, climbs after a turn, etc.  Save a little for the run.  Especially if it’s hot. Augie Calabrese

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Question:

- Hide quoted text — Show quoted text – Has anyone had some successful races following this kind of strategy? I feel like this is the right way to train- saving my legs for the marathon, but I’d like to hear some positive reinforcement. Also, any tips for a winning taper? In both my previous marathons I’ve felt like my legs weren’t sharp, so maybe I tapered *too* much. Any thoughts? I think your on the right track and will do well at Cal International. One suggestion I heard which I will try before my next marathon is to do some easy interval sessions during the week before.  Something like 5×400 on Monday, 4×400 on Tuesday, 3×400 on Wednesday.  Supposed to keep the legs sharp without depleting the body. Good luck, I’ll check the Web page to see how you did.

        I also have seen these kinds of recommendations, but a CAVEAT:  the repeats need to be no faster than race pace.  They are not to be all out efforts or interval sessions (speed) since those will deplete you. Also hydrate and carbo load several days prior. Then after the race find someone special to hug and eat a lot of premium ice cream!!!!  

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While it seems that there are a lot of runners here that are trying for their first sub-3, I seem to have a slightly more modest (immediate) goal, which is Boston. I’m coming up on my third marathon this December at Cal Int’l which so far is the fastest course I’ve run on. Here’s the history: I started running seriously about 2 years ago, and ran my first marathon in December of last year in Honolulu. I ran a fairly respectable 3:42 (although if I hadn’t been in a race with 35000 people it would have been faster). Following that I ran in Vancouver (I opted for that instead of the local alternative- San Francisco- thinking it wouldn’t be as hilly- WRONG!). I pulled a 3:17 there, so now I feel like I’m within striking distance of a 3:10 at Cal. Here’s what I’d like to know- this is for reassurance mostly. I’ve been doing my long slow distance runs for the past month or so significantly slower than my marathon pace, with the appropriate speedwork and tempo runs. I did 20 two weeks ago that felt very good, and 22 miles this past weekend which didn’t feel so hot. I’m figuring that this was because I didn’t have sufficient recovery time from the 20. So now I’m in taper. Has anyone had some successful races following this kind of strategy? I feel like this is the right way to train- saving my legs for the marathon, but I’d like to hear some positive reinforcement. Also, any tips for a winning taper? In both my previous marathons I’ve felt like my legs weren’t sharp, so maybe I tapered *too* much. Any thoughts? Thanks

Response:

Has anyone had some successful races following this kind of strategy? I feel like this is the right way to train- saving my legs for the marathon, but I’d like to hear some positive reinforcement. Also, any tips for a winning taper? In both my previous marathons I’ve felt like my legs weren’t sharp, so maybe I tapered *too* much. Any thoughts?

I think your on the right track and will do well at Cal International. One suggestion I heard which I will try before my next marathon is to do some easy interval sessions during the week before.  Something like 5×400 on Monday, 4×400 on Tuesday, 3×400 on Wednesday.  Supposed to keep the legs sharp without depleting the body. Good luck, I’ll check the Web page to see how you did.

Response:

Re: Tapering.  I have tried complete rest before most of my marathons, and I find that I am sluggish on race day.   However, if you read my earlier post on breaking the 3 hour barrier you will note that all my marathons end up at around the same time no matter what I do.   However, for other races, I have found that the best taper is based on somthing I read in Triathlete Magazine a few years ago.   All workouts are continuous, and start and end with 15 minutes easy running. 5 days before the race you alternate 3 minutes of running at race pace with 3 minutes easy, and you do this set      4 times.   4 days before race day, you do 3 sets of (3 + 3.) 3 "                            2 2 days before you rest completely. 1 day before you do           one 3 minute burst at pace. Points to remember: 1. All work outs are continuous 2. All workouts start and end with 10-15 minutes easy running and 3.  This should be looked at as a maximum limit not a minimum. For instance, my taper for Seattle (one week tomorrow) has been 4 weeks out    8.5 hrs total running      3 hr long run 3              4.25                       2 2              2.5                        1 The Last Week  1.25 + race                RACE My last long run is 1 hour on Sunday 6 days before the race, so my last week will be Sunday    (1 hr)  30 min easy +  4 x (3 minutes pace + 3 min easy) Mon               Off (I don’t normally run on Mondays) Tue               15 min easy    3 x (3+3) cooldown Wed               OFF Thur              OFF Fri               15 min easy +  1 x (3+3) cooldown. Sat               Sub 3 hour marathon. I could also do 2 sets on Wed but I think that two solid days rest works better for me.   This set is similar to the 400m intervals suggested by others, but I find it is too easy to fool yourself about what your race pace is over 400m, if you rest between intervals.  Doing this set as part of a continuous run gives you a more varied terrain and is closer to what will actually be going on in the race. Also, if 4 burst of 3 minutes at race pace is difficult then slow down!.  It usually turns out that my first 3 minute burst is close to world-record pace for the first minute, and then reality sets in. Hope this helps Bob.

Response:

Ward, What an excellent and encouraging post!  I just ran a 1:28 1/2-marathon and I am going to try to qualify for Boston sometime late next summer or early fall.  I hope you are still around here on the group to get me fired up! Good luck in your race.  If you stick to your plan and remember your own advice, you’ll do great, I’m sure. Christopher Goss Bloomington, IN

Response:

curtisd wrote :: I’ve been doing my long slow distance runs for the past month or so

significantly slower than my marathon pace, with the appropriate speedwork and tempo runs.

  Hi Curtis – I’ve been marathoning since ‘95 and have been working on slowing down my long runs this year so I could recover faster. In ‘95 my long run pace was 8:15 and my marathon PR pace 8:00. This year I slowed down to 8:45 and my marathon PR pace was 7:46. I did the same speedwork & pace runs, but this last marathon was not only the fastest, it was also the easiest, and was a Boston qualifying time (I’m 47).  It’s hard to run slow on Saturdays and watch my mates disappear into the distance, but on race day it’s usually me that disappears<g Mick Evans

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        Frank Shorter once talked about the long training runs in Gainesville in the 70s.  The rule was that the group ran only as fast as the slowest runner wanted to run.         I find it amazing how many people run their long runs at race pace.  In essence, each training run becomes a race and can lead to serious overtraining.         I have a friend who runs his long runs at about 7:30 pace.  His reasoning is that the Kenyans run their long runs at this pace.  I never could make him see that 7:30 is over 2 minutes slower than their race pace!!!!!         – Hide quoted text — Show quoted text – curtisd wrote :: I’ve been doing my long slow distance runs for the past month or so significantly slower than my marathon pace, with the appropriate speedwork and tempo runs.  Hi Curtis – I’ve been marathoning since ‘95 and have been working on slowing down my long runs this year so I could recover faster. In ‘95 my long run pace was 8:15 and my marathon PR pace 8:00. This year I slowed down to 8:45 and my marathon PR pace was 7:46. I did the same speedwork & pace runs, but this last marathon was not only the fastest, it was also the easiest, and was a Boston qualifying time (I’m 47).  It’s hard to run slow on Saturdays and watch my mates disappear into the distance, but on race day it’s usually me that disappears<g Mick Evans

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Question:

Hi all you East bay folk!  I currently live in San Francisco but frequent the East Bay to visit friends.  I am looking for group rides during the week in Walnut Creek, Lafayette (sp) etc… If there are any group rides during the week I would be very interested.  Please let me know of anything, as I get tired of riding by myself.  I am currently trying to get ready for Ironman Canada.  thanks,   scott

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Check out the triathlon store "Forward Motion" in Danville. They have all sorts of group runs, bike rides, etc. Danville is right next to Walnut Creek. Tell me what happens, OK? I live and train in Mill Valley and focus on Ironman distance races. Keep me in mind sometime – I used to do long bike rides in East Bay – it was very hot and great for training for Hawaii later in the year. Morgan Territories Road near Clayton is a great place to ride. There used to be a group of triathletes in WC that used to ride together every weekend. GGTC member? Good luck. Michael Saal, MD

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Question:

Raul, Now you’ve found RST, you are no longer a ‘lost soul’ – believe me ! On April 13, Florida Atlantic University in Boca Raton runs a short (1/4m,  12m, 3.1m) tri at Spanish River Park in Boca. This would be a perfect first time event for you. There seem to be a lot of budding triathletes at this race, and there will be NO pressure. Ride whatever you have, swim is real short (thank goodness !) and the run is flat and over before you know it. E-mail me for anything you need – only too happy to help. Cheers Barry

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<A whole lot of good stuff Geeze Tri-Baby, can’t you leave any advice for someone else to give??   After reading your post I went out and bought Swim, Bike, Run a SECOND time, called my Y about a Masters Swim program, and visited my local bike shop.  I then realized I did all of that a year ago when I got into this highly addictive sport.   Keep up the good work and we can rename the newsgroup:          rec.Tri-Baby.gives.more.good.advice

Tee hee hee hee— I’m afraid we can’t name it that, though, ’cause I just plagiarize from all the swell stuff I’ve learned from other RSTers over the years. RST’s da bomb! Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie        

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Raul, Great advice from Tricia (as always).  We should probably patent that answer or at least add it to the FAQ’s – which would be another place to look for info.  I don’t know where to find them, but perhaps someone out there has the address.  I have just a couple of things to add to what Tricia said.  First, there is a sprint triathlon in Boca Raton on April 13th which I have heard good things about.  It is run by John Boyle of Alta Vista Prod. and I have participated in his events in the Jacksonville area.  They are not elaborate but you will get a good value for your very reasonable entry fee.  You can find out about that race plus others by looking at the on-line calander for Inside Triathlon.  Their web site is:   http://www.insidetri.com/ Good Luck and welcome to a great sport. Lucy in Gainesville

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<A whole lot of good stuff Geeze Tri-Baby, can’t you leave any advice for someone else to give??   After reading your post I went out and bought Swim, Bike, Run a SECOND time, called my Y about a Masters Swim program, and visited my local bike shop.  I then realized I did all of that a year ago when I got into this highly addictive sport.   Keep up the good work and we can rename the newsgroup:          rec.Tri-Baby.gives.more.good.advice — E

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    I am an ex-college rower and long distance runner and have been looking     for something different.  I have never biked and I’m far from being an     olympic swimmer (in fact I’m pretty far from being ANY kind of swimmer).     My question to you more advanced triathloners: How can I know if I will     enjoy triathlons?  Are there any shorter length triathlons in my area     (Miami, FLA) that I can try out (and hopefully finish)?  What is the     best way to start training for tri’s?  Should I just jump in the water     and go?  Should I just buy a bike and start riding?     Any help for a  lost soul would be greatly appreciated!  Thanks, Raul, My only claim to being an advanced triathloner is in age.  However, in my experience (and observing other first timers), there’s only one way to find out whether you’ll enjoy it ..                         TRI IT Regardless of you athletic ability, I suggest you start with a short tri. If you’re not a hot swimmer, start at the back of the pack .. and relax! Most people who aren’t used to open water swimming will freak out just a little, especially in the threshing which occurs at the start.  Don’t let it spoil your day.  If you’re a rower, you’ll probably have the upper body strength for swimming anyway.  Your LD running will stand you in good stead. As for cycling – I haven’t seen anyone (yet) who couldn’t jump on a bike and enjoy the outing. In summary, as the slogan says … JUST DO IT! —   Paul Menon   Once tri’d they’re hooked .. like lambs to slaughter

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: Raul, : Great advice from Tricia (as always).  We should probably patent that answer : or at least add it to the FAQ’s – which would be another place to look for : info.  I don’t know where to find them, but perhaps someone out there has the I have just recently accepted the responsibility of maintaining the FAQ from Larry Chapman. I will post it at the beginning of each month, and should have it up on a web page by next Monday. Raul, I will mail you a copy if want want, but it is about 500 lines long, at the moment. Send me a note and I will forward it to you. Raul, you are lucky that there are a great series of races down in Florida. I raced in the Floridian Sizzler last year, and it was a fantastic race, with fantastis support and organization. Welcome to the RST Family! — Tom Roehr       "The Javanator"

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Hello r.s.t., I am an ex-college rower and long distance runner and have been looking for something different.  I have never biked and I’m far from being an olympic swimmer (in fact I’m pretty far from being ANY kind of swimmer). My question to you more advanced triathloners: How can I know if I will enjoy triathlons?  Are there any shorter length triathlons in my area (Miami, FLA) that I can try out (and hopefully finish)?  What is the best way to start training for tri’s?  Should I just jump in the water and go?  Should I just buy a bike and start riding?

Do it. There are a number of good books and resources to help you train.  I would suggest, however, that you just try to get 2-3 workouts each swimming, running and biking each week in before trying your first race. Typically shsorted distance races are called sprint triathlons, and are usually a 1/2 mile swim, 15 mile bike and a 3 mile run or less.  a sprint is quite doable by folks in decent shape who don’t drown on the swim. Stay close to a group like RST and ask questions, we were all beginners once, and the best still keep a beginner’s mind. – No spam is good spam. Rob Blomquist Seattle, WA http://www.accessone.com/~robb

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Hello r.s.t., I am an ex-college rower and long distance runner and have been looking for something different.  I have never biked and I’m far from being an olympic swimmer (in fact I’m pretty far from being ANY kind of swimmer). My question to you more advanced triathloners: How can I know if I will enjoy triathlons?  Are there any shorter length triathlons in my area (Miami, FLA) that I can try out (and hopefully finish)?  What is the best way to start training for tri’s?  Should I just jump in the water and go?  Should I just buy a bike and start riding? Any help for a  lost soul would be greatly appreciated!  Thanks, Raul

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Hello r.s.t., I am an ex-college rower and long distance runner and have been looking for something different.  I have never biked and I’m far from being an olympic swimmer (in fact I’m pretty far from being ANY kind of swimmer). My question to you more advanced triathloners: How can I know if I will enjoy triathlons?  Are there any shorter length triathlons in my area (Miami, FLA) that I can try out (and hopefully finish)?  What is the best way to start training for tri’s?  Should I just jump in the water and go?  Should I just buy a bike and start riding?

Raul, 1) You will. 2) I’m sure there are, but I’ll defer to someone in that area. 3) Focus on your weaknesses. 4) Yes, but you’ll benefit most if you find a masters swim team to train with,     or at least a coach who’ll get you on the right track. Swimming, especially     for beginners, is the most difficult discipline to self-coach. Technique is so     important that you need another set of (trained) eyes to monitor your     stroke mechanics. 5) Do you have a bike? If so, use it (regardless of type) or borrow one from a     friend for your first, short distance triathlon. Then make up your mind on     investing money in the sport. You might also consider finding local bicycle     or triathlon clubs for groups to ride with. Start your search at local bike shops.     They will know where the local rides are, and can hook you up with riders of     similar ability. Chris ps. *Warning!*  You are about to undertake an addictive activity. Please consult your SO, therapist, and/or family counselor before continuing.

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Hello r.s.t., I am an ex-college rower and long distance runner and have been looking for something different.  I have never biked and I’m far from being an olympic swimmer (in fact I’m pretty far from being ANY kind of swimmer). My question to you more advanced triathloners: How can I know if I will enjoy triathlons?  Are there any shorter length triathlons in my area (Miami, FLA) that I can try out (and hopefully finish)?  What is the best way to start training for tri’s?  Should I just jump in the water and go?  Should I just buy a bike and start riding? Any help for a  lost soul would be greatly appreciated!  Thanks,

Raul— First of all, welcome to the asylum!  You’ve made the first step just by considering this highly addictive sport.  And your second step was a very solid one as well, in posting your questions to this newsgroup.  RST, you will find, is an invaluable source of information and support for all things tri. Coming from a long-distance running background, you’ll make an excellent triathlete.  Don’t let anyone tell you otherwise—it’s the good runners who excel in triathlon.  As a strong biker and HORRIFIC runner, I know this to be the gods’ own truth! First piece of advice:  Keep up with RST on a regular basis.  You’ll pick up a ton of good information without even realizing it.  And you’ll usually get a few laughs and a lot of inspiration thrown in for free! Second piece of advice:  You can find a lot of great information about triathlon on the web.  Start with Marty Miller’s venerable page, The Triathlete’s Web:    http://w3.one.net/~triweb/triweb.html If you can’t find something there, you will surely find a link to what you’re looking for.  There are tons of excellent, useful triathlon sites on the Web.  Check ‘em out. #3:  Go hang out at your local bike shop, ask questions, get some info. Pick up a copy of Triathlete Magazine or Inside Triathlon.  Check with your local running stores; they will surely have information about local events and other triathletes in the area. #4:  When you’re ready to buy a bike, consider purchasing something used. You can pick up a nice little road bike for not too much $$$ this way, and then, in the unlikely event that you decide you do NOT like triathlon (ha ha ha ha), you won’t have invested a ridiculous amount on a sport you’re going to give up. #5:  See if you can find the book Swim, Bike, Run.  It’s an excellent triathlon primer.  Numerous other books on tri training and racing are available. #6:  Check with your local community and college/university pools to find out about local Masters Swim programs.  They will be your best bet for improvement in the pool. #7:  Yes, there are surely several "sprint" distance races in your area that will provide a fitting introduction to the sport.  Common distances for sprint tris are .25-.50 mile swim, 10-12 mile bike, and 3.1 mile run. You don’t need to invest in expensive equipment for such an event, you simply need to put in a few hours a week training and getting comfortable with the three sports.  You might even consider borrowing a bike rather than buying one for that first race.  You just want to get your feet wet and see how you like the sport. I know that there are quite a few RSTers in Florida, so they can probably give you good local information.  Most important of all:  Have fun! Good luck! Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie        

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Question:

Well 1995 is the year that my sister and i complete a triathalon.  We have begun working out several weeks ago (just general stuff) and have been looking around for some information on triathalons.  We have been unable to track down any good books or magazines, can anyone make some suggestions??? We are looking for training ideas, dietary ideas, recommendations, things to avoid.  Any help would be appreciated! TIA =) brock — "So Long and Thanks For All The Fish"  DA

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: Well 1995 is the year that my sister and i complete a : triathalon.  We have begun working out several weeks ago : (just general stuff) and have been looking around for : some information on triathalons.  We have been unable : to track down any good books or magazines, can anyone make : some suggestions??? Dave Scot and Scott Tinley both have good books on the subject.  I’d recommend buying them both. Dave LaPorte U. of Minn.

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<<Well 1995 is the year that my sister and i complete a <<triathalon.  We have begun working out several weeks ago <<(just general stuff) and have been looking around for <<some information on triathalons.  We have been unable <<to track down any good books or magazines, can anyone make <<some suggestions??? << <<We are looking for training ideas, dietary ideas, recommendations, <<things to avoid.  Any help would be appreciated! We welcome you, and hope you will enjoy this sport as much as do the rest of us.  I have one request only, that you can call me anything, just don’t call me a triathAlete.  There’s one too many A’s there.   QRman

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Well 1995 is the year that my sister and i complete a triathalon.  We have begun working out several weeks ago (just general stuff) and have been looking around for some information on triathalons.  We have been unable to track down any good books or magazines, can anyone make some suggestions??? We are looking for training ideas, dietary ideas, recommendations, things to avoid.  Any help would be appreciated! TIA =) brock

Most important priority is to spell your chosen sport correctly : It is triathlon not triathAlon.  You don’t see squash being called squish, or tennis called dennis or football, fatball etc. ;- Seriously though I as only a recent triathlete also, would recommend spending as long as possible building a base.  Work out how long you have to your first race, and how close are you to being in appropriate shape ?  Before worrying about speed work or intense interval sessions and the like, ensure that you have done plenty of LSD work (Long Steady Distance).  As a guide you should be able to easily complete the distance of your chosen event in each discipline separately.  Although this may seem boring and unlikely to give optimum performance it will help ensure that you stay injury free by giving your body time to adapt to the many stresses and strains of the different disciplines. Remember, triathlon is a lifestyle, not something you just want to do for a season or two, but something you should aim to maintain for years to come.  As such time invested in a solid base now, will be well rewarded in years of injury free competition. Just my $0.05 (inflation and all, besides we don’t have 2c pieces in Oz any more) — Scott Barnett – Switched Networks Research Centre – Uni. of Wollongong

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