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So…. anyone in for this Saturday? I’m looking at doing 70-80 mi and don’t think the trainer will cut it.
-Kelly
Hi! My name is Kelly Lefler. I’d like to nominate myself to serve on the Board of Directors as the Director of Training. I’ve been a member of the club for six years and an NTP co-lead for four-ish (if you squint and round up a little for 2020). I’ve also been a member of the Elite Team for four years. A huge part of being a co-lead is planning and supporting training events for our new athletes, and I’d love the opportunity to apply those skills to serve the full Club. Over the last six years, I’ve loved participating in the Club’s weekly group workouts and attending the bricnics and training camp weekends. Like you, I’ve missed my triathlon community in 2020 and explored a lot of options for virtual group training as we’ve navigated this dumpster fire of a year. As Director of Training, I would be committed to working with the other Board members and training ambassadors to ensure we can safely host these workouts and events in 2021 and 2022 and/or adapt to provide opportunities for Club members to connect over our shared love of swim/bike/run.
Join me for a group run Sunday: Dinos and Donuts!-9 am-Connecticut Ave Entrance to the Smithsonian Zoo-Rain or shine! (Sometimes it rains on race day…)We’ll jog through the zoo to check out the animatronic dinos of the DinoRoars exhibit and then hit Rock Creek Park toward Georgetown. Those running 35 minutes can join Heather Prochnow heading straight to District Doughnut (3327 Cady’s Alley NW) while those running longer can join me for an out and back on the Capital Crescent trail. (Start to Doughnut is ~3.75 mi)Check out the route here.For anyone looking for something a little more leisurely, I’ll be leaving from Georgetown and stopping at the French bakery behind the BP for a cappuccino and croissant before heading back. 🙂
7:30 roll out
Also, see this handout for info about training zones: https://www.dctriclub.org/wp-content/uploads/2019/03/Zones.pdf
It is TOTALLY NORMAL to need to stop and walk at times during a z2 run, especially when you’re first starting out (also if it’s super hot out, you are getting or have been sick, you start taking certain medications, etc). As you run more, your body will adapt and get more efficient, though it may take some time. Don’t worry! Heck- I just did a hot hilly race and had to walk at times to stay in zone 3!
Denny-The experience you describe should improve as your run fitness increases. A higher effort level will feel perfectly fine for short durations, but if you try to hold it for longer, you’ll peter out. We want you to be able to jog comfortably for the entire duration of these runs. (You should be able to easily hold a conversation for the entirety of a z2 workout.) What kind of test did your cardiologist do to determine your max HR? You will not have the same zones for both sports, so you’ll need to do a separate test for the other sport. Using myself as an example, I’ve consistently had about a 10-12 bpm difference between biking and running. My average HR for a 20 min max effort on the bike is something I can easily maintain for 1.5-2 hrs running.
Looks like Kinetic (company that runs the goal race) has a race the weekend after: https://kineticmultisports.com/race-calendar/
Check out upcoming races on the website: https://www.dctriclub.org/races/upcoming-races/ for where club members will be racing (folks will fill in more as we get closer to summer).
Hi Josh,
I haven’t used Oakley, but they seems well-regarded. Just like with picking out regular glasses, I’d advise going somewhere and trying a bunch of frames out. Does your normal optician do sport frames? You can get prescription lenses in just about any brand of frames. (I do not endorse (or dis-endorse) this particular service, but see here for a huge list of brands: https://www.sportrx.com/) I’ve gone the route of getting Rx frames through an optician and through the frame manufacturer directly with good results.
Hope that helps!
Kelly
Specific heart rate (HR) ranges will vary from person to person. You’d need to do a lactate threshold test for each sport to find your zones. This is one of the more common protocols used (and one that I’ve used): https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
Do not use 220 minus your age to set zones! It’s not accurate.
The cut offs are for completing each sport. (Some races will have additional cut offs listed for being on the next course (i.e., transition cut offs), but not Williamsburg.)
I ran it last year and am doing it tomorrow. Andrea- what you described is what I did last year plus hat and gloves (You want these! Hair froze!), and it was comfortable. Having less sense this year, I’m going with tri shorts and a sports bra during the swim and throwing on a pullover, hat, and gloves for the transition.
