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Thread: CROWLER's Triathlon log

  1. #21
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    Bad news just found out the temperature tomorrow is only 47 and 15 MPH wind. Sounds pretty cold especially when getting on the bike being all wet.

    Today's workouts will just be an easy swim and an easy bike ride just to check it out and make sure everything is working correctly.

    I am trying to figure out what to wear that I can put on fast after the swim, pulling on any clothing is going to be SLOW seeing as how I will be wet. BUT I don't want to be cold on the bike and pull something. hmmmmmmmm will have to think about this one.

    47 I am thinking is cold enough I may even need gloves. WTH Happened to FL weather lol


    CROWLER
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    Last edited by CROWLER; 03-16-2007 at 09:32 AM.

  2. #22
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    Quote Originally Posted by CROWLER
    Bad news just found out the temperature tomorrow is only 47 and 15 MPH wind. Sounds pretty cold especially when getting on the bike being all wet.

    Today's workouts will just be an easy swim and an easy bike ride just to check it out and make sure everything is working correctly.

    I am trying to figure out what to wear that I can put on fast after the swim, pulling on any clothing is going to be SLOW seeing as how I will be wet. BUT I don't want to be cold on the bike and pull something. hmmmmmmmm will have to think about this one.

    47 I am thinking is cold enough I may even need gloves. WTH Happened to FL weather lol


    CROWLER
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    Do you know what the water temp is like? Anything below 72 and I'll even pop into a local store and pick up a wetsuit man.

    As for bike gloves.. at that temp FUDGE yes.

    SCT
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  3. #23
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    water is 67 which is quite a bit warmer than my pool at home

    Also I have a very nice long sleeve wetsuit YIPPY!

    Thanks


    CROWLER
    Last edited by CROWLER; 03-16-2007 at 11:12 AM.

  4. #24
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    Wellllllllll I woke up and my hamstrings were hurting not sure why.
    It WAS cold and the wind was 15 MPH

    There was a total of approx 300 racers, almost all of them were doing the triathlon where as I did the aquabike which is just the swimming and biking because my ankle is still bad from 5 years ago.

    I started the swim and my game plan was to go nice and easy so I could at least finish it. Then go out pretty hard on the bike, see how things went and decide what to do from there. I felt real smooth and seemed like I was gliding through the water pretty easily.

    Well about 1/4 of the way through I actually was PASSING a couple people and I was swimming hard but not killing myself.

    1/2 way through I started pushing it more, my shoulders and triceps were not having fun BUT overall I felt good. I continued at that pace and the last 1/4 I pushed it more.

    The run from the water to the bikes was almost a 1/4 of a mile. I felt fine and didn't push it too much. I got in the transition area and I took my wetsuit off REAL easy, better than I ever did in practice.

    So I rip through the transition area and I had left my bike shoes on my bike, so I just put my helmet on and hopped on the bike and got my feet in the shoes as I was pedaling. I will admit 52 degrees in just a wet Speedo it PROBABLY was cold but I was ready to put the hammer down and didn't notice the cold.

    Immediately there was a crash right in front of me, I barely was able to quick swerve to the left and avoid it. I got down in the aero position and set about my task of the 12 miles. I spotted some people in front of me and set my sights on passing them.

    Not too much later I passed them and saw the next couple people, did the same thing and so on and so on. Things were going GOOD. Before I knew it I was at the half way point. The wind was there that is for SURE, BUT it wasn't bothering me in the least.

    I came to do battle and was ready for ANYTHING. No bragging, honestly but some of these people I passed had the VERY latest equipment and were MOVING, but it seemed like they were almost standing still.

    EVERYTHING was clicking on all cylinders it was FANTASTIC. I checked later and I passed over 30 people on the bike

    I got toward the end of the bike and REALLY turned it on, came to a screeching halt at the end, jumped off the bike and sprinted to the bike rack.

    Then ALMOST disaster ALMOST struck. I was running and I could NOT figure out which way to go. Almost everyone had to go on and do the 5K run but my race was over so I should have gone straight to the finish line but I couldn't figure out how to get there. People laughed because they thought I was suppose to run but I WASN"T lol

    I finally found where to go, I sprinted and JUST as I crossed the finish line the dry heavies came. So there I am and was down on my hands and knees with the dry heaves. I finished FIRST of ALL the Aquabike people BUT as I say there were only a couple people. You can see I am on my hands and knees puking, this shows I timed the race perfectly.

    IMO if you puke before the finish you went too hard and screwed up your race. If you do NOT puke you probably did not push yourself hard enough.

    So I just checked my results I had the 40th fastest swim and the 7th fastest bike of EVERYONE, BUT they had to run after.

    I was so VERY VERY pleased with the day. Oh yea I averaged OVER 23 MPH if the course was the distance the race director said it was, I am very happy about especially with the strong wind.

    I really do not feel like I killed myself out there and things went better than I could have imagines. It was all just so smooth and fluid; I think the visualization I do each night before I go to sleep really paid off.

    I had the best fun I have had in I don't know how many years!

    Next race is in one month


    CROWLER

  5. #25
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    Awesome Triathlon report Crowler! Sounds like your plan was pulled off to perfection.. I don't know about the entire puking thing, but it does make sense. That is a VERY nice bike speed and a VERY respectable swim rank. I can't wait to see the next month's race, you better beat this month's!

    SCT
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    Thanks buddy, nice of you to say.

    Not sure I can beat the bike speed. It really just doesn't seem that I could go that fast in 15MPH winds so I am really doubting the course was as long as they say it was.


    CROWLER

  7. #27
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    Quote Originally Posted by CROWLER
    Thanks buddy, nice of you to say.

    Not sure I can beat the bike speed. It really just doesn't seem that I could go that fast in 15MPH winds so I am really doubting the course was as long as they say it was.


    CROWLER
    Don't you have a computer on your bike dude? You can't be riding a nice Cervelo P2 without having an onboard computer :P

    23mph INTO the wind is QUITE impressive. Right now I'm averaging about 21-22mph on my old Cannondale.

    SCT
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  8. #28
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    lol Actually I do have a cyclocomputer BUT it has a rear wheel pickup so when I put on the disc it wouldn't work. I actually am glad as I think if I had seen my speed I would have thought OH no I better slow down because I am going to fast and wont last.

    No no not 23 into the wind. I averaged 23.5 miles over the 12 miles and the wind was 15 MPH

    20 - 21 is FAST, CONGRATS!

    Oh yea my 3 workouts today

    Swim Workout in the AM Split it up in 1/4s and did them hard, harder, hardest then easier.

    2nd workout Weight workout
    Chest
    Bis
    Tris

    3rd workout run

    I have a bad injury from 5 years ago BUT I am still going to try training for a full triathlon Swim Bike and Run later in the summer.

    Did 1/2 mile run 10 second walk. Did this 3 times. Ankle of course is swollen but I am icing it.

    That is it


    CROWLER

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    Monday Day Off

    Tuesday 2 workouts

    Run Workout My ankle is still bad from 5 years ago but I am saying the heck with it and doing the best I can. I COULD just stay with AquaBike Races and never run in a race again but pfffffft I am going to try a series of triathlons up in NY this summer. So the first one is 3 months away and I am going to try and get in shape for it starting now.

    I ran .5 mile and walked 10 yards 3 times for a total of 1.5 mile. Of course the ankle hurt and swelled up so iced it when I got home.

    Swim Work out Did this at about 11 PM and it REALLY helped loosen my legs up. I did about a 1/2 mile split up into 4 seperate intervals.

    Am happy with the speed of my run, actually I ordered a DVD on running form. I know seems strange but running at over 200lbs I need every advantage I can get

    Wed 2 workouts

    Bike workout 30 miles The wind was AMAZING today not sure how windy but it HAD to be gusting over 15 MPH BUT that didnt' matter one bit I HAMMERED it today. I just visualize the race in EXACTLY 1 month and went at it.

    3 mile warm up then I did the following each with a 1/2 mile rest
    4 mile
    2 x3 miles
    3x2 miles
    4x1 miles
    3 mile cool down.

    My legs are SPENT. I was REALLY pushing it into the wind and with the wind. Didn't feel like I taxed my respritory system as much as I wanted but did hit the legs HARD.

    I am HOPING this means I am actually getting more cardio fit and able to take the punishment better.

    Tonight I will do a 1/2 mile swim with intervals. The race is only 1/3 of a mile so I am going to concentrate on shorter faster swims.

    That is it.

    See you later


    CROWLER

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    Three workouts today
    2 swim workouts and 1 run workout


    AM Swim Workout Did 1/2 mile of intervals. Felt nice and strong good workout

    Run Workout Did 2.5 miles! VERY pleased. I know it doesn't sound like much but I am STILL recovering from a bad accident 5 years ago. My ankle swelled up and I am icing it but that is pretty much every day life. I MIGHT be able to actually do a triathlon that includes running

    Also I am trying to improve my running form. I know you would think running is just a simple thing you don't need to practice. Well I always did sprints in high school so my stride tends to be too long which is inefficient when running longer distances.

    I can NOT believe I actually was not really winded during the 2.5 miles which I normally would be. I did go slow and I walked a few steps every .5 miles but I am on my way.

    Swim Workout #2 Did 1/2 mile straight swim. Can NOT believe how much easier it is then just two weeks ago.

    I am REALLY looking forward to my race on the 21st.


    CROWLER

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    You wont believe this I ran 3.2 MILES I have run a total of approx 5 miles in the past few years and I did a 2.5 couple days ago and a 3.2 today WOW I am PSYCHED>

    Ankle is swollen and required icing afterwards but that is a daily thing now so no biggie.

    But I am getting ahead of myself

    FOURworkouts today Sunday

    Weight Workout Chest, shoulders, tris, back and bis

    Ran 3.2 miles walked for 5 seconds every half mile

    Biked 20 steady miles no sprints just steady

    Swam Over a half mile striaght swim and I felt COMPLETELY fine when I finished. Not even sore or breathing very hard.

    The day was FANTASTIC! TONS of eating but my metabolism must have been screaming because I could eat ALOT over a 2 hour period and then half an hour later I was ready for my next workout.

    A BANNER day for SURE

    Ok next day Monday. Yikes woke up and was a little sore as you can imagine.

    2 workouts

    Bike 3 mile warm up 16 miles of TOUGH TOUGH intervals. VERY windy again. Legs were tired from yesterdays. 3 mile run. then did 2 mile cool down

    Swim 1/2 mile with intervals.

    GOOD day but feel tired. Tomorrow is day off


    CROWLER

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    3 workouts today.

    Today was REAL nice. I am getting there and VERY happy with my progress

    Run: 3.2 miles and I only stopped 3 times for 15 seconds each. I could have pushed through and not stopped but I am REALLY trying to work on my form. So when I felt it deteriorating to much I stopped and stretched.

    I don't know how fast or slow I am going. I am just looking to increase the distance now and work on speed in a few weeks.


    Bike: 30 miles Didn't push it hard, took it fairly easy averaged 18 MPH with a pretty good wind going. This was good


    Swim: 1/2 mile swim. Did some interavals. Tris are getting less pumped so this makes it easier to go faster.

    Next race is the 21st of next month I am PSYCHED!



    CROWLER

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    Just one workout today but it was BRUTAL!

    Bike 3 mile warm up then 16 x 1mile intervals with 1/2 mile rest between each one. They just ABOUT killed me!

    The last interval I was about to give up but then I got MAD! Part way through I just manned up and hit 27.4 MPH into the wind. I was CRANKING. When I finished I almost fell over lol

    Tomorrow is a day off and I REALLY need it.

    Race is in 3 weeks I sort of feel sorry for my competition lol just kidding.


    CROWLER

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    Ok two days of GREAT workouts

    Saturday

    Ran 3.8 miles
    Didn't stop or walk at all. I can NOT believe it. This is only the 10th time I have run in the past 5 or so years because of a bad ankle injury. Of course it swelled up but I am icing it a couple times a day and all is good.

    Bike 20 miles Pretty easy pace just to get some miles in

    Swam 1/2 mile REALLY good workout. I am trying to improve my form and dramatically changed my hand path. I REALLY think this alone will make me quite a bit faster so GREAT DAY



    Sunday

    Bike 60 MILES yes that is right 60 miles This is double the distance I have gone before in the past 5 or 6 years. AND I didn't stop once except to refill my water bottle one time.

    The last 5 miles were BRUTAL. I started at about 11:30 AM and had not eaten anything. ;( By the time I got to about mile 55 my body was definitely trying to burn fat for its fuel. I even had a hard time staying in a nice straight line.

    So 2 GREAT days I am VERY happy and looking forward to the next race.

    Tomorrow is a day off


    CROWLER
    Last edited by CROWLER; 04-01-2007 at 10:29 PM.

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    Do you feel good (mentally and physically) now that your doing all the cardio/running??

    I've been skipping cardio and just plain bulking (large amounts of food + heavy lifting) and overall have been feeling sluggish...

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    Quote Originally Posted by RenegadeRows
    Do you feel good (mentally and physically) now that your doing all the cardio/running??

    I've been skipping cardio and just plain bulking (large amounts of food + heavy lifting) and overall have been feeling sluggish...
    Definitely feel good. Better at 200lbs than I did when I was not doing cadio. After the triathlon season ends in Oct I will go to a clean bulk and try and put on a few more pounds. Overall my goal would be to race as a muscular and lean 225lbs but I don't know how realistic that is because I REALLY like winning trophys lol



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    Well todays workout seemed almost effortless. I know even as I typed that it doesn't seem possible. Here I am less than an hour after finishing and I feel fine.

    Run 4.2 miles straight


    Swim .6 miles



    Sort of strange. The practice I have been doing with both my swimming and running form is REALLY paying off. And it has only been a week or so. SIMPLY amazing and of course VERY nice,


    CROWLER

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    Bike 4 x 4 mile intervals I crushed these things! Actually I crushed myself. Speed was nothing spectacular. not sure what was up. I probably should get a heart rate monitor and go by that but I already have so much stuff I don't know maybe, maybe not

    Swim 1/2 mile straight swim New form is going GOOD! Left shoulder is hurting so I am icing it right now.

    Lot more strain with the new form because I am moving alot more water which is good.


    CROWLER

  19. #39
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    2 workouts today

    Bike 20 miles but I did a 16 mile time trial
    averaged 21.5 miles I know it sounds slow and it was BUT very windy 15 - 20 mph wind so I am not sure what to think.

    I could guess I could have gone another 1 MPH faster with less wind another 1 MPH with race wheels and helmet and probably another .5 MPH faster if it was an actual race. Of course those are guesstimates. That would me at 24 MPH which would be REAL nice, but not sure it is realistic.

    I need to get to 25 MPH in a race to dominate so that is my goal


    Swam 1/2 mile straight. Shoulder is feeling bad so I am icing it. Went well I was pleased but nothing special


    CROWLER

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    3 workouts

    Did some Bike Run intervals


    Did this 4 times. Bike 4 miles then immediately run 1 mile, then immediately bike 4 miles and run 1 mile for a total of 16 miles biking and 4 miles running.

    Idea is to get the body used to going from one to the other so in a race it is no big deal.

    Swam 1/2 mile
    Not sure what to think.

    My speed on the bike is not where I would like it but there are so many factors, wind, rain, running afterwards etc.

    Only the next race will tell how I am doing. Next race is in 2 weeks.

    I should think about getting a power meter but for $1000 I am not sure it is worth it for me.

    That is all


    CROWLER

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