Puerto Rico 70.3

Scott Alexander · December 10, 2014 10:27PM

We don't seem to have our own forum (yet?), so I thought I'd post here to see who's in for PR70.3 2015?

Jeff Sullivan · December 11, 2014 6:05AM

I'm in....presently finsihing up 6 weeks of OS....swim camp over the holidays...then into HIM plan early Jan...unfortunately all my training will be in the pain cave....I'm planning to use the minimalist HIM plan....this will keep the long trainer rides to 1x per week

Robert Sabo · December 11, 2014 6:29AM

I'm jealous. It's one of my favorite halfs. I did it on one outdoor ride and did ok. Don't forget to hydrate well. It is hot down there.

Scott Alexander · December 11, 2014 11:17AM

Even though I live in TX, I won't be heat-acclimated for PR by the time March comes around. I'm sure I'll be doing most of my short weekday stuff inside.

Staying at the host hotel, the Caribe Hilton. Just booked my flights this morning. My dad is also making his first east-of-the-Mississippi visit EVER!

GMAN 19030 · December 11, 2014 12:57PM

I had planned on doing it but surgery derailed it. I can't resume training until Jan 1 so I would not be ready or in shape.

Mary Russo · December 11, 2014 1:58PM

I will be there everyone.
I, too, will be training in the pain cave.
I am staying at the host hotel and even though it will be hot, I know it will be fun.
I have to read up on tri bike transport.
This will be my first travel destination event

dgchaney · December 11, 2014 2:03PM

I'll be there too. Living in PR right now, so let me know if you have any questions about where to stay, the course, etc.

Mariah Bridges · December 11, 2014 2:12PM

I just had to back out today for IMPR- Y'all don't even know the amount of sad I am.

Robert Sabo · December 11, 2014 2:14PM

I used TBT and it was convenient except for not having my bike for three weeks and no bike shop for 60 miles to drop off. I am in SOUTH Jersey. You also don't have much time for riding while there. The airport is about 10 minutes or less from the host hotel and the taxis are all big vans so no trouble fiitting. If you take it on the plane you need to be able to put it together. Good luck and enjoy.

Paul Hough · December 11, 2014 5:38PM

I'm in for a 2nd round at San Juan, and staying at the host hotel again. I have a score to settle on that run, and I'm making several adjustments for this go round. Did TBT last time with them, but will take my case for this one. Usual support crew (wife and daughter) will be with me.

Mary Russo · January 5, 2015 7:21PM

Hi Everyone,
Just did my first swim since October.
Not so bad but I admit I was a bit shocked when I saw 3 swims on the plan this week.
Looking forward to Saturday's big day. It will feel good to put everything together.
How is training going for everyone?

Paul Hough · January 6, 2015 9:09PM

Mary - I am hammering like there is no tomorrow. I finished a 5 week build on Sunday, dropping back a bit this week to regroup, then picking it back up next week including the EN volume camp. I hope to be ready to rumble and will be bringing 4 bottles of Pickle Juice Sport for the heat.

Jeff Sullivan · January 7, 2015 5:53AM

I just finished swim camp last week and dropped into wk 11 of HIM plan....since I'm stuck in the pain cave till spring I'm hacking the HIM plan so it mimicks the IM minimalist plan (only one long bike).....this gives me tues/thur as z4/z5 bike and sat as long bike.....swim m/w/f...run tues/wed/thur/sat/sun....with temps in the single digits this week I can't wait for 3/15....on the flip side I do worry about the heat on race day

Scott Alexander · January 14, 2015 10:33PM

I just got back from a two week vacation, having swam once in salt water/non-wetsuit (only for about 1/2 mile) and running twice. Before that, last time I swam was my last race in October! I'm kinda freaking about the PR swim; I've not done a swim longer than an Olympic without a wetsuit in YEARS!

Jeff Sullivan · January 15, 2015 6:29AM

@ Scott I hear ya....I just started hitting the pool a couple weeks ago....it was ugly the first few wko's...just starting to find my rhythm this week....i've been alternating sets with & without pull buoy....i'm counting on the extra buoyancy of saltwater ....

On a different subject .... how about those long rides on the trainer....THEY SUCK....i don't know why but I can handle long TM runs but the trainer is mentally very challenging...guess i better HTFU for 7 more long rides

Mary Russo · January 15, 2015 6:53AM

Getting back in the pool is much harder than I anticipated. Maybe because of the cold and wind. I don't know.
I agree the long bikes are tough but I am managing to get them done. Heading to Key West for a week so hope to get some open water swims in.
At least it will be a week of warm weather and outdoor rides.
I booked the airline yesterday.
Now, it's just a matter of training and getting ready for all that sunshine

Robert Sabo · January 15, 2015 9:16AM

I love my wetsuit as much as the next guy, but the SanJuan swim is beautiful. Protected cove which is warm in a good way and salt water keeps you elevated nicely. Look for the Manatees that supposedly live there.

Mary Russo · January 15, 2015 11:06AM

Rob, is there a chance it will be anything like AC Challenge swim.
That ended up being a very difficult swim. I know it was an IM distance, but it ended up taking a lot out of me

Paul Hough · January 15, 2015 11:47AM

Mary - the bulk of the swim is in an enclosed lagoon...might as well be a small lake with no currents, but then you swim under a bridge and the last 300 yards or so you may be feeling a strong current coming in from your right where the lagoon opens to the sea. You will have to work from the bridge to the swim exit.

Mary Russo · January 30, 2015 11:17AM

Thanks Paul,
I appreciate the info. It will be nice to get a few swims in before race morning.

Good luck to everyone on their race rehearsal tomorrow.

Paul Hough · January 30, 2015 8:39PM

Mary - let me add that the swim finishes right at a seawall right behind the Hilton Caribe host hotel. There is no beach or anything...just the wall. They have cleaned out all the rocks about 10 yards before the wall at the exit. The day before they will build a plywood set of steps up from the water over the wall and down to the road on the other side of the wall. They have astroturf on the plywood and people helping you up and over as you finish the swim. Then it's at least a 600 yard run to the stadium for T1. I took two pair of running shoes with me last time. The first I left at the swim exit to wear to the bike which for me is much faster than running that far barefoot. The second was my regular pair of shoes for the half marathon.

Mary Russo · January 30, 2015 8:52PM

Paul,

That is very interesting. Thanks for the suggestion. I like the idea of leaving a pair of shoes at the swim exit.Great idea.

I will have to pick up a new pair but that is a really good option.

Mary Russo · February 1, 2015 2:29PM

Anyone else having trouble uploading data from yesterday's workout?
Anxious to do analysis but having trouble getting data to upload.
How did it feel?

Paul Hough · February 1, 2015 6:54PM

Yesterday I did 3hrs 6mins on the drainer with spinervals #44, On the Limit, TSS = 211. 6 mile brick run in 9:41, 9:08, 9:00, 8:47, 8:40, and 8:40. Recover then 2500 yard swim. Good day.

Mary Russo · February 2, 2015 8:21AM

@Paul, Nice job. I wish I understood how to analyze my bike data better. It is something that I must learn in the next four weeks. If I cannot figure it out on my own, I am going to invest in a few coaching sessions at my LBS. And, I am still having issues with my Garmin. It has not uploaded any data since Friday.

So frustrating. Glad that the workouts are going well and my challenges are limited to learning how to use my technology.

Happy training everyone!

Paul Hough · February 2, 2015 9:42AM

I don't study my bike workouts...I do them as close to the prescribed zones/times as possible. I either succeed, come close, or fail. If I start succeeding too often it's probably time to retest. If I fail to often, either my zones are too high or I need more rest. I really don't think it's any harder than that. Same with my running. I don't race to the computer after either of those to download my files so I can see what I did...I know while I'm doing it and as soon as I finish. But then again, I'm pretty old school. The only files I keep on Garmin connect are my FTP tests and some major races. The rest is just noise and I delete the vast majority without ever downloading them.

dgchaney · February 2, 2015 10:24AM

I've been living in PR for the last 1.5 years. I train on the same road near Dorado that we will be racing on. Just thought you should be aware that while it is pretty flat, and beautiful, there can be a strong headwind on the way back to San Juan. I've gone the last two weekends and it has been pretty tough for me.

Mary Russo · February 2, 2015 12:21PM

Thanks David,
I had read that as well. Good to be prepared
@Paul, thanks for the insight. I am new to power (6months) and to long course (2 yrs) so getting this viewpoint is very valuable. I am frustrated at how little I understand the power data and/ or how to use it to pace my activity. In the past, I have had very poor execution on the run. My gut is telling me that it is due to what I am doing while on the bike. But between Garmin and software issues, I have not been able to analyze data.
That includes testing. For some reason, my Garmin only captured 4secondd of activity from my bike test. I am hoping that the data on TrainerRoad can give me more insight but I don't know what I am doing.

Paul Hough · February 2, 2015 3:16PM

Mary - you should consider posting your question to the general training forum. There are some real power savvy folks in the haus. I think it is most valuable for setting training zones and then following them, and as a tool to control your racing. I'm sure there is additional information to be gleaned from a power file although I suspect there are significant diminishing marginal returns beyond the uses I've suggested. Mostly people just like to put their power profile on facebook to show what they did...I've yet to see a post where someone pointed out a particular detail from that file and then stated that they were changing their training approach because of factor X, Y, or Z.

Jeff Sullivan · February 3, 2015 3:05PM

@ Paul - thx for the sneaker tip

@ Dave - thx for wind info

@ Mary - get some help from LBS or EN NJ sleeper cell (Robert Sabo) to ease your mind.... Paul pretty much sums up data analysis needs as it applies to daily wko's .....I think there's a couple pcs of the puzzle that are important on race day... 1st is HR vs. power vs. RPE....I keep mental notes on my HR & RPE @ various zones during my wko's ....it's a good fall back position if you have gadget failure on race day....2nd pc of info is VI....this is ez to get from your Garmin Connect data....on a flat course like PR keeping VI low is usually not a problem ....but if the wind picks up on the way back it's good to keep VI in mind....full disclosure I'm an engineer so I make my living with data based decisions every day

So I was reading the athlete guide the other day about wetsuits....evidently they're legal but basically you can't podium if you wear it (under normal temps)....anyone planning to wear theirs?.....I'm planning to bring mine and make a game day decision....I'm a MOP guy so a podium spot isn't a concern of mine

Paul Hough · February 4, 2015 12:04PM

I don't recall anyone wearing a wetsuit in 2012. The water will probably be upper 70s...maybe 2 degrees warmer than the cut-off. I'm at the wrong end of my age group now, but will be trying to place as high as possible in case the WC slot rolls.

Puerto Rico 70.3

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