[Mark Raugust]

Ooof, if there’s now a track workout two blocks from my new house I may have to seriously consider coming out even though I haven’t run at all since my son Leo was born this time last year!

[Mark Raugust]

Hey all,

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Last week went well so we are back at Cardozo again this week and will be at least through August. We will meet at the Cardozo HS track. Enter the track at 13th and Florida we will meet at the bottom of the bleachers in the NW corner of the track at 6:30 and start warmups at 6:35 also like normal. Cardozo is just up from the U street metro station. There’s street parking near the track but I don’t know how easy it will be to find parking. This will be our home for track at least through the end of construction in August and maybe forever.

-Mark
<div id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4698″ dir=”ltr”><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4807″>Today’s Workout will be as follows:</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4777″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4778″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4779″>Descending VO2 max ladder. VO2 max = 95-98 percent of your max heart rate. </span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4780″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4781″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4782″>In minutes: </span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4783″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4784″>6 mins + 4 mins Active Recovery (AR)</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4785″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4786″>5 mins + 4 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4787″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4788″>4 mins + 3 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4789″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4790″>4 mins + 3 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4791″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4792″>3 mins +2 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4793″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4794″>3 mins + 2 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4795″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4796″>2 mins all out</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4797″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4798″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4799″>Total time 45 minutes</span></div>
<div id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4698″ dir=”ltr”><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4804″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4805″>Happy running!</span></div>

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<div dir=”ltr”>6/12/2019 LT Intervals w/ fast-twitch activation accelerations in middle: 3 x 7 mins (1 min AR), 3 x 1 min (2 min AR), 3 x 7 mins (1 min AR)</div>
<div dir=”ltr”>6/19/2019 Hill Repeats @ Brandywine</div>
<div dir=”ltr”>6/26/2019 Descending VO2 Max Ladder with Stairs; (5mins + 1stair+4AR; 4mins+1 stair+4AR; 4mins+1 stair+4AR; 3mins+1 stair + 3AR; 3mins+1 stair + 3AR; 2 mins+ 1 stair; 2 AR; 2mins+1 stair = 53 mins total). Core after</div>
<div dir=”ltr”>7/3/2019 LT intervals, 8 x 5 mins (1 min AR); Core after</div>
<div dir=”ltr”>7/10/2019 Descending VO2; 8 ints; 54 min total. 6 mins down to 2 mins – no stairs. Core afterwards.</div>

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[Mark Raugust]

Yup, Bikes 101 will be Sunday 03/24 from 1:30-3:15PM at West End Library.

[Mark Raugust]

Hey all, here are my pics from Peasantman, if you raced there should be at least one photo of you, enjoy.  -Mark https://photos.app.goo.gl/gLm31kACz0yqpTby1

[Mark Raugust]

Hey all, congrats again to everyone who raced Peasantman this weekend. Some tips following your race:

1. Rinse and drip dry your wetsuit inside out

2. Wash your Tri-kits on cold gentle then lime dry them to make them last a lot longer

3.  Completely empty and air out your transition bag

4.  Now this week or coming weekend is a great opportunity to practice cleaning and lubing your bike

5.  It’s totally normal if you need to skip or shrink some of your workouts this week after a race, but don’t stop everything cold turkey, at least do some light recovery workouts and add in some extra stretching or foam rolling.

Congrats again everyone. If you raced I probably got at least one photo of you I’ll try to get all my Peasantman pics uploaded this week.

[Mark Raugust]

Also if you buy a new U-lock from a major brand you can also buy bike theft insurance that way. How much coverage you get depends on how nice a lock you buy and there’s a small additional charge. You will need to register for the insurance with proof of purchase for both the bike and lock.  It’s secondary coverage that kicks in after any other relevant renters or home owners insurance, and to file a claim you need to provide both a police report and a piece of the broken lock.  Renters insurance is definitely better I miss having it before I bought a condo because for $15 a month it covered both my bike and smartphone for theft with only a $100 deductible.

[Mark Raugust]

I also would recommend a set from the profile designs T+ series primarily because they are the most adjustable.  You either want to purchase a set that can have a wide range of adjustments or a set that a bike fitter has specifically recommended for your measurements.  You also don’t want to get a cheap set because if the aero bars slip mid ride it could cause you to crash.  Once you have the bars dialed in preferably after getting a bike fit, I recommend marking everything with a Silver sharpie.  You can also put Loctite thread locker under the brackets to help keep them in place and to prevent slipping.

-Mark

[Mark Raugust]

Tip if you swallow water: If you swallow water and have to cough it up, don’t lift your head out of the water, if you lift your head out of the water you will do the whole full body spasm coughing fit thing, if you keep your head completely under water your body will gently cough it up and your body won’t let you swallow any more water.  If you can you can even keep swimming with out breaking your stroke because coughing with your head under the water is much more gentle than lifting your head up.

Can’t breath:  I was also totally freaked out by this when I started, the only way to get over it is to swim in your wetsuit more, it took me about a year of racing to get used to the feeling of a tri-top and wetsuit around my chest.  If you feel constricted just remember – breast stroke is totally fine, it’s less efficient but also less scary.  A lot of folks wind up breast stroking about half of their first races.

Sighting/breathing in choppy water: This was probably more of an issue Saturday than Sunday.  If the water is choppy (waves), and the waves are coming from your left, breath on your right side and vice versa, that’s why we keep hammering in bilateral breathing.  Also if the waves are coming at you head on, feel the rise in the water and try to do your sighting/breathing at the top of each wave.  That way you won’t get a face full of water.

On gloves I really discourage you from racing with gloves or biking with extra layers unless its really cold, I saw a number of you struggling halfway up the hill to get gloves on instead of focussing on where you were going and your pedaling, plus they are an aerodynamic disadvantage.  As far as extra layers for the bike, your tri-kit is designed to dry off really quickly, so the extra shirts are generally just holding cold damp cloth close to your skin making you colder, also they are a huge aerodynamic disadvantage.  It’s still up to you to guage the conditions though.  If you really will be freezing and shivering then do what you need to do.  I raced my Ironman with weather in the low 40’s and 25mph winds, I put on a dry tight fitting bike jersey, arm warmers, and regular bike gloves and I was fine after the first 15 minutes for the duration of the 6 hour bike ride.  It’s up to you and your body though.  Remember there’s no nudity in triathlons so it’s only full Ironmans where you have the option of full wardrobe changes.

-Mark

 

[Mark Raugust]

Yes, clipless pedals and bike shoes are a relatively inexpensive way to gain efficiency on the bike. When you pedal on flat aka platform pedals all the force is coming from your quad, clipless pedals allow you to engage your hamstring which is actually the larger muscle group. If you opt for hybrid or commuter pedals (flat on one side clipless on the other) one important thing is you will need to get your bike fit both with your bike shoes and your regular shoes separately, the saddle height will vary by as much as an inch depending on if you are using the clipped in side or the platform pedal side.

-Mark
NTP Co-lead

[Mark Raugust]

Also if you register at the expo you can sign up for next year’s half marathon for only $50 and get a free T-shirt. Every winter I lead the DC Tri Winter Distance Training Running group so if you are worried about training on your own for an early Spring half or full marathon the club will have you covered :). I sign up at the expo for the following year’s race every year.

-Mark
NTP Co-Lead

[Mark Raugust]

Actually the best time to go bike shopping if you are looking for bikes on clearance is August/September 🙂

-Mark

[Mark Raugust]

Classifieds

[Mark Raugust]

Apparently there’s a price increase for the Escape Philadelphia race tomorrow. Do we have the promo code for DC Tri members yet so we can register before the increase? Thanks so much.

-Mark

[Mark Raugust]

Yup, as frustrating as it sounds listening to your body is all you can do. I have actually wound up racing the majority of my races over the years sick and on DayQuil. No one can tell you what your body can/cannot handle. What you need to focus on is that you are sleeping enough possibly even extra, and that you are staying extra extra hydrated. Over the counter cough and cold medicines dehydrate you in addition to normal dehydration from being sick so if you will be physically active you need to take extra steps to make sure you are drinking enough liquids. Some folks think that exercise can help boost your immunity or help clear congestion, but that hasn’t been backed up by a serious study yet. It’s important to not try to force your body to perform the way it normally does, you will be slower and more tired than normal but that doesn’t mean you should ignore it. If your body wants to run slower or swim less time then do that, but that doesn’t mean you have to stay in a cave once are on the mend. Once you are over the worst of it, it’s fine to start working out, just don’t kill yourself. The bigger risk is confusing other injuries with cold symptoms and ignoring them until it’s too late. Never ignore injuries. If you are over the worst of the cold it’s okay to get back to working out 🙂

-Mark
NTP Co-lead

[Mark Raugust]

That’s not correct, you need to reserve a specific campsite, unless you are pitching your tent at a campsite someone else from DC Tri. If you pitch your tent at the wrong campsite that can be a mess with the park rangers.

-Mark

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