I spoke with Ian today, and he needs to change the time to 7:00 on Friday. He forgot his wife has a doctors appointment and he has to take his daughter to her skate lesson. I am sure all you moms out there understand that. Anyway he would like to come the same day at 7:00.Again, I think he can help all levels of riders. I can't wait to hear what he as about safety and riding.
Friday, Feb. 12 at 7:00 works for me, but that gets into my food, beverage, and social hour. I still hope everyone can come. You might want to bring a snack and some beverage.
Let me know
See you tonight,
Kathy
Wednesday, February 3, 2010
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We have arrived! See that nifty little box over there to the left?
This is going to solve all of your e-mail problems... Yours and Carol Anns.
This is what you do:
1. Find Box.
2. Type in e-mail address you want updates sent to.
3. click Subscribe
When you are finished everytime someone posts on the blog (NOT IN THE COMMENTS) you will recieve an e-mail.
This solves your problems because you won't get a bazillion replies to an e-mail that Carol Ann sent.
This solves Carol Anns problems because everything she posts will also be sent to your e-mail (if you sign up of course!) and she will not have to type an e-mail and blog. Loooooooove it!
Make Carol Ann's day and sign up for e-mail updates.
~Sarah
Tuesday, February 2, 2010
General Info
Hello Triathletes:
I feel so lost without seeing all of you on Monday at 0530....darn this snow. I wanted to let everyone know that since schools are closed again tomorrow but our roads are fine that we could do a running/boot camp session at 0700. I can be up and ready to go at 0530 if that is better for some of you and then do another one at 0700 if that works but please let me know so I can set my alarm. The roads are fine in Ballentine.
I have been very impressed with how all of you have been still getting your workouts done in spite of the weather...that is the sign of true dedication. A few things have come up that I want to comment on for the entire group. Many of you have been getting into the pool and that is great. I have heard the comment that the swim is not a huge issue because it is such a short part of the race. This is a very true statement. Triathlons are not won or lost in the water but you have to be able to complete the swim portion of the race safely. The goal is to complete the swim as quickly as possible without wearing yourself out since you have two more longer events to go. The way that we do that is by training in the pool twice a week (unless it is your super strong event and you have a weaker event that could use an extra workout). I have made the mistake of not training for the swim at all (lack of time and over confidence) and when I get out for the bike I am much more drained than I should be which is NOT good. The bottom line is that yes the swim is short but you must be getting in the pool once or twice a week and doing at least 1000 yards by this point.
The other thing that you should know by now is what is your base work out time for a 50 free. This is your building block for all of your workouts. I will explain what I mean using myself as an example. When I make up my work out for a swim session I base all of my times on 1:30 per 100 yards freestyle. So if I do 10 x 100 free I do each 100 on 1:30. That means that if I do the 100 in 1:15 I get 15 seconds rest and then I go on the 1:30. Today we learned that Lisa B's base time is 1:30 per 50 yards. So from now on she will do 50s on 1:30, 100s on 3:00 and so on. I can answer questions on this as Julie's house but the days of extended resting in the pool is over :-)
I was so excited to see that Kathy has Ian coming to give a bike fitting/safety class. I am hoping that he can talk some maintenance as well if we have time. This is a very important class and one we don't have time to dedicate while we are trying to get our miles in during a workout. I had my bike professionally fitted to me and most triathletes do since you are putting a bunch of miles in on your bike. It is a comfort, speed and safety issue. I intend to be there since I am always looking for bike info because the bike is my weakest event and the longest so very critical event!!! This is a super opportunity.
Finally Kathy asked if there was a tri in the area that she could watch prior to our event. There are some but not right here in Raleigh. However, we will be doing to full dress rehearsal mock triathlons so you will get a great feel for what the transition area is like and how the event will flow from swim to bike to run. We will also have all the course routes for the Riverwood blown up and briefed to all of you prior to race day!!! You will do great. Keep up all of the hard work! Pray that soon the kids will go back to school.
I feel so lost without seeing all of you on Monday at 0530....darn this snow. I wanted to let everyone know that since schools are closed again tomorrow but our roads are fine that we could do a running/boot camp session at 0700. I can be up and ready to go at 0530 if that is better for some of you and then do another one at 0700 if that works but please let me know so I can set my alarm. The roads are fine in Ballentine.
I have been very impressed with how all of you have been still getting your workouts done in spite of the weather...that is the sign of true dedication. A few things have come up that I want to comment on for the entire group. Many of you have been getting into the pool and that is great. I have heard the comment that the swim is not a huge issue because it is such a short part of the race. This is a very true statement. Triathlons are not won or lost in the water but you have to be able to complete the swim portion of the race safely. The goal is to complete the swim as quickly as possible without wearing yourself out since you have two more longer events to go. The way that we do that is by training in the pool twice a week (unless it is your super strong event and you have a weaker event that could use an extra workout). I have made the mistake of not training for the swim at all (lack of time and over confidence) and when I get out for the bike I am much more drained than I should be which is NOT good. The bottom line is that yes the swim is short but you must be getting in the pool once or twice a week and doing at least 1000 yards by this point.
The other thing that you should know by now is what is your base work out time for a 50 free. This is your building block for all of your workouts. I will explain what I mean using myself as an example. When I make up my work out for a swim session I base all of my times on 1:30 per 100 yards freestyle. So if I do 10 x 100 free I do each 100 on 1:30. That means that if I do the 100 in 1:15 I get 15 seconds rest and then I go on the 1:30. Today we learned that Lisa B's base time is 1:30 per 50 yards. So from now on she will do 50s on 1:30, 100s on 3:00 and so on. I can answer questions on this as Julie's house but the days of extended resting in the pool is over :-)
I was so excited to see that Kathy has Ian coming to give a bike fitting/safety class. I am hoping that he can talk some maintenance as well if we have time. This is a very important class and one we don't have time to dedicate while we are trying to get our miles in during a workout. I had my bike professionally fitted to me and most triathletes do since you are putting a bunch of miles in on your bike. It is a comfort, speed and safety issue. I intend to be there since I am always looking for bike info because the bike is my weakest event and the longest so very critical event!!! This is a super opportunity.
Finally Kathy asked if there was a tri in the area that she could watch prior to our event. There are some but not right here in Raleigh. However, we will be doing to full dress rehearsal mock triathlons so you will get a great feel for what the transition area is like and how the event will flow from swim to bike to run. We will also have all the course routes for the Riverwood blown up and briefed to all of you prior to race day!!! You will do great. Keep up all of the hard work! Pray that soon the kids will go back to school.
Question and Answer Get Together on Wed. Feb. 3
We will be gathering at my house (5013 Sunset Fairways Dr, Holly Springs, Sunset Ridge subdivision) at 7:30 p.m. on Wed. Feb. 3 for a TRI Q & A with Carol Ann. Please bring a lite dessert if you like and jot down those questions. See you then. Julie H.
Ian/Bike
Hey Ladies,
I just spoke with Ian and he can fit us into his schedule on Friday, Feb.12 at 4:30. I live at 7108 Niblick Ct. in Bentwinds subdivision. If you have a trainer please bring it. I have two so we set bikes up on those.
Please come and let me know that you can be here.
Have a great day,
Kathy W.
I just spoke with Ian and he can fit us into his schedule on Friday, Feb.12 at 4:30. I live at 7108 Niblick Ct. in Bentwinds subdivision. If you have a trainer please bring it. I have two so we set bikes up on those.
Please come and let me know that you can be here.
Have a great day,
Kathy W.
Bike Training
Hey Ladies,
I have a connection to this fabulous rider named Ian. He works for the Raleigh Fire Department in training and is head of the Raleigh Fire Department's bike team. He has years of experience competing in triathlons, and is extremely knowledge about cycling. He is willing to come talk to us about bike safety and riding.
My first goal is that we ride safely. We are starting to ride on the road more, and there are rules of safety we need to know before we get out there. We also need to make sure our helmets fit and bikes fit our bodies. I especially want to remain injury free.
Ian can help us with many parts of riding and is willing to meet with us on a Friday afternoon or Thursday evening. I will be glad to have everyone at my house. I have a couple of bikes you could get on to see about fit and position. You could also bring your own bike, and he could be more specific to your needs.
Let me know if a Thursday evening works for you.
Also mark your calendars for May 15th. Fuquay Varina United Methodist Church will be hosting the Ride for Life. It is a non competitive ride with 20mi,30mi, and 60mi. routes. The cost will only be $28 and you don't have to raise any additional money. All the money will go church missions MS, CP, Diseases of the Brain, Spinal Cord Injuries, and Jimmy V Cancer Foundation. Come out and ride or ask me about you can volunteer.
Be Strong,
Kathy W.
I have a connection to this fabulous rider named Ian. He works for the Raleigh Fire Department in training and is head of the Raleigh Fire Department's bike team. He has years of experience competing in triathlons, and is extremely knowledge about cycling. He is willing to come talk to us about bike safety and riding.
My first goal is that we ride safely. We are starting to ride on the road more, and there are rules of safety we need to know before we get out there. We also need to make sure our helmets fit and bikes fit our bodies. I especially want to remain injury free.
Ian can help us with many parts of riding and is willing to meet with us on a Friday afternoon or Thursday evening. I will be glad to have everyone at my house. I have a couple of bikes you could get on to see about fit and position. You could also bring your own bike, and he could be more specific to your needs.
Let me know if a Thursday evening works for you.
Also mark your calendars for May 15th. Fuquay Varina United Methodist Church will be hosting the Ride for Life. It is a non competitive ride with 20mi,30mi, and 60mi. routes. The cost will only be $28 and you don't have to raise any additional money. All the money will go church missions MS, CP, Diseases of the Brain, Spinal Cord Injuries, and Jimmy V Cancer Foundation. Come out and ride or ask me about you can volunteer.
Be Strong,
Kathy W.
Monday, February 1, 2010
Swimming on Tuesday 2/2
| Hey ladies...... ANOTHER snow day tomorrow so we are off to the pool! That is if Campbell is open tomorrow as it wasn't today! Kim H., Carol Ann and I are planning to go at 11:45. If anyone cares to join us, please e-mail me or call one of us.....Gotta love snow in NC.... Lisa K. |
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