Day 21 - June 14, 2009 - Week 2
Just wanted to give a quick shout out to everyone and congratulate them on a great race! It was great being able to see many of you Saturday. For those who took on the Sunday event I hope your experience was awesome.
Too many people to give props to, but it was great having some 'hang time with each of you'. I apologize if I was I was a bit scattered brained; my 'radar' was on for my Annie to break tape.
I certainly hope you have all taken something from the event. Mediocrity is not an option and 'learning while doing' is the way I like to approach each race. If anyone is interested I would be more then willing to divulge what I learned from Saturday (don't want to assume you want to hear my analysis ;) ).
Have a great Sunday and I look forward to getting back 'at it' come Monday AM bright and early.
My CompuTrainer (w/new Adamo Race saddle) and my 'battleship' are set and ready to rock and roll.
May bring out the space heater if the starting temp in the garage is not to my liking. I am in need of some low to mid 90s.
Can you complete/compete at the 140.6 distance w/ only 10 hrs of training per week?
I'd definitely welcome the post-race thoughts/summary/what you learned!
ReplyDeleteRyan...good morning bro...
ReplyDeleteI underestmited the impact of the Monday Metabolic Effect (ME) session w/ Jade Teta. Bad move on my part to take on this 'great beating'and expect to absorb it fully within 6 days.
Per this single workout my ability to run off the bike was negated and performance was impacted negatively.
So...lesson learned.
With this being said...I certainly plan on incorportating ME strength into the training, but I must space it appropriately per racing.
What did you learn Ryan?
Coach -- thanks for sharing your lessons learned. Here are a few for me:
ReplyDelete- Proper warm up is imperative to getting the engine going from the start.
- Perfect practice makes perfect - I can't go into the swim expecting great improvements when I haven't been in the pool since OTM. If I'm not practicing maintaining good technique on a regular basis, I can't do it on race day. Fitness can only carry you so far in the swim.
- I need to keep practicing my sighting or force myself to learn effective/efficient bi-lateral breathing.
- Perfect practice makes perfect (revisited) -- I need to continue to work on my running bike mount/dismount
- I have yet to reach my "breaking point" on the run. I always seem to hold back early on and/or wuss out late, rather than leaving it all out on the course.
Hey SmartWorker...thanks for your comments...all of your points are spot on and I agree w/ each of em'...
ReplyDeleteTry the tethered swimming my friend to duplicate OWS without the lake being a key component to the mix. LL
Ok, been offline a couple of days. Lessons/takeaways from Latta:
ReplyDelete- Taking less strokes makes you faster in the water. I recall taking a swim lesson or two from this pro over at NOMAD and have finally taken it to heart. Despite a full-contact underwater rugby match of a start, was able to shave a minute off the swim.
- I need to learn to race w/out socks and also get some tri-specific bike shoes. My little primping routine in T1 is costing me about 30-45 seconds at every sprint.
- If you leave your sunglasses in your helmet at the TA at 6:00 am and go for a swim, when you return to said sunglass and put them on, they will be completely covered with condensation and you will not be able to see out of them. Not sure how to fix that.
- Not doing bike or run interval training or speedwork bricks will not improve your run time from the previous year, let alone break through that 20 min ceiling. Need to put together a much more specific and effective training plan before the next sprint if I want to hit that goal.
Great race, Lance. Talk with you soon.