Option #1: Traditional Tri Brick
Date: Tuesday, July 1, 2008 (6:30PM)
Meet Location: Pike Lake Boat Landing (map)
Activity: Swimming & Road riding with an optional run
Weather: Low 80's, 30% chance of rain updated forecast
Required Gear: Swim gear, Bicycle, Helmet, and Hydration
Optional Gear: Wetsuit
Anticipated Distance: 1/4 or 1/2 mile swim and 16-21 mile ride
Activity Details: This traditional Tri Group brick with a lake swim followed by a road ride will be led by Clint.
Option #2: Duluth Duathlon Practice
Date: Tuesday, July 1, 2008 (6:00PM)
Meet Location: Lower Lester Park Lot (map)
Activity: Running & Road riding
Weather: Low 80's, 30% chance of rain updated forecast
Required Gear: Running Shoes, Bicycle, Helmet, and Hydration
Anticipated Distance: 1 mile run warmup / 20.4 mile bike / 3.3 mile trail run
Activity Details: This activity option is intended for those participating in this weekend's Duluth Duathlon or those who want to get out of one week of open water swimming and will be led by Keven & Greg.
Monday, June 30, 2008
Friday, June 27, 2008
June 24 (recap)
Distance: 1/3 - 1 mile swim & 21 mile bike
Outing Highlights
You can tell that the water is getting warmer and that Brewhouse is getting closer. Turnout was roughly 20 people this week with many new faces for this year. Sorry, I forgot the camera again, so no pictures this week.
We again had participants who had never swam in open water along with many regulars and two kayaks for support. Ed & Nick, the newbies from last week, showed amazing improvement looking like veterans in the open water. Dave, one of the new guys this week, made his first open water trek. It is a different experience to be sure, but I'm guessing we'll see Dave again soon in the thick of the open water swim group. The long & short distance swim groups was loosely half and half.
We tried a slightly modified bike route at Glen's recommendation that scoots around two miles of the rough section on Midway and, instead, takes Samuelson. The route was much smoother and I for one really appreciated it. Upon reaching LaVaque, it wasn't long until Greg took the lead. He led this large pack all the way to the turn around point and really pulled the group to new speeds. For this section, I would regularly see my computer registering speeds between 26 and 27mph on the flats or slight uphill grades. I heard plenty of speed comments at the turnaround. There were two flats tonight and members were kind enough to stop and help as well as provide a new tube in one case.
Be sure to check the post for next week's meeting. We will be splitting into two groups so some can practice traditional triathlon and others can pre-ride and run the Duluth Duathlon course. The start time may also creep up a bit to insure we wrap up with daylight and be able to eat dinner before 10PM.
Work hard all of your weekend triathletes with races on the schedule!
Outing Highlights
You can tell that the water is getting warmer and that Brewhouse is getting closer. Turnout was roughly 20 people this week with many new faces for this year. Sorry, I forgot the camera again, so no pictures this week.
We again had participants who had never swam in open water along with many regulars and two kayaks for support. Ed & Nick, the newbies from last week, showed amazing improvement looking like veterans in the open water. Dave, one of the new guys this week, made his first open water trek. It is a different experience to be sure, but I'm guessing we'll see Dave again soon in the thick of the open water swim group. The long & short distance swim groups was loosely half and half.
We tried a slightly modified bike route at Glen's recommendation that scoots around two miles of the rough section on Midway and, instead, takes Samuelson. The route was much smoother and I for one really appreciated it. Upon reaching LaVaque, it wasn't long until Greg took the lead. He led this large pack all the way to the turn around point and really pulled the group to new speeds. For this section, I would regularly see my computer registering speeds between 26 and 27mph on the flats or slight uphill grades. I heard plenty of speed comments at the turnaround. There were two flats tonight and members were kind enough to stop and help as well as provide a new tube in one case.
Be sure to check the post for next week's meeting. We will be splitting into two groups so some can practice traditional triathlon and others can pre-ride and run the Duluth Duathlon course. The start time may also creep up a bit to insure we wrap up with daylight and be able to eat dinner before 10PM.
Work hard all of your weekend triathletes with races on the schedule!
Tuesday, June 24, 2008
June 24
Date: Tuesday, June 24, 2008 (6:30PM)
Meet Location: Pike Lake Boat Landing (map)
Activity: Swimming & Road riding with an optional run
Weather: High 70's, partly sunny, 30% chance of rain updated forecast
Required Gear: Swim gear, Bicycle, and Helmet
Optional Gear: Wetsuit
Anticipated Distance: 1/4 or 1/2 mile swim and 16-21 mile ride
Activity Details: Second verse, same as the first. We'll start with an open water swim at 6:30, so be prompt. The bike leg will begin as soon as the long swim group gets back in an effort to allow some to get a short run in and others to wrap up at a decent hour.
See you there!
Meet Location: Pike Lake Boat Landing (map)
Activity: Swimming & Road riding with an optional run
Weather: High 70's, partly sunny, 30% chance of rain updated forecast
Required Gear: Swim gear, Bicycle, and Helmet
Optional Gear: Wetsuit
Anticipated Distance: 1/4 or 1/2 mile swim and 16-21 mile ride
Activity Details: Second verse, same as the first. We'll start with an open water swim at 6:30, so be prompt. The bike leg will begin as soon as the long swim group gets back in an effort to allow some to get a short run in and others to wrap up at a decent hour.
See you there!
Wednesday, June 18, 2008
Open Water (recap)
Distance: 1/3 - 1 mile swim / 21 mile bike / extra credit running
Calories Burned: 202 (1/3 mile swim) and 806 (bike)
Outing Highlights
I'm proud of everyone hopping right into the water this week. Everyone had wetsuits (most full suits, not the sleeveless johns) and hopped right into the water. This week, Clint gave a brief primer on open water triathlon swimming, including drafting and sighting. Both are essential tools to those who wish to excel in this sport.
As will be typical in the weeks to come, one group did a 1/3 mile out and back and the other did a 1 mile out and back. For those of you who haven't done open water swimming up to this point, take heart. There were two individuals (Ed & Nick) that had never worn tri-specific wetsuits before nor done open water swimming. Clint had arranged for Penny to man a kayak for apprehensive swimmers. Anyone who is struggling or panics need only take hold of the kayak and catch their breath. I was especially impressed with these two because of the cold water and the slight waves due to the wind. More than once I found ample hydration simply by swimming! Also, a special thanks to Jeanne who took the rescue float and stuck with us novice swimmers, though could have easily taken a lead spot for the 1-mile group. Ed definitely gets the guts award of the night since he just recently started swimming.
Next came the bike leg. It seemed that everyone resigned themselves to wait on putting up any speed until we reached LaVaque. One of the group members, Jesse, had some chain issues, but Bill (the loving father) and at least one other comrade (Greg), stopped to help her out. No other mechanical issues on the bike leg to my knowledge. Once on LaVaque, most of the group seemed to stick together in a tight line. I forgot to check our average speed for the LaVaque bike leg, but I would venture around 22 mph out and 23.5 on the way back. We must have puttered around prior to the bike though because darkness was creeping in by the time we reached the boat landing.
Jeanne, Bill, Jim and one or two others wrapped up with a short run afterwards while the rest of us shoved off. Well done on the extra credit!
It is possible in the weeks to come that we will start earlier and try to abbreviate the time between the swim and bike to allow us to end earlier to give some time for a short run. Also, I'd expect a few more people to start showing up next week following Grandma's marathon and half marathon. For all you who are participating this weekend, be strong and enjoy the God given ability to run (or plod).
Calories Burned: 202 (1/3 mile swim) and 806 (bike)
Outing Highlights
I'm proud of everyone hopping right into the water this week. Everyone had wetsuits (most full suits, not the sleeveless johns) and hopped right into the water. This week, Clint gave a brief primer on open water triathlon swimming, including drafting and sighting. Both are essential tools to those who wish to excel in this sport.
As will be typical in the weeks to come, one group did a 1/3 mile out and back and the other did a 1 mile out and back. For those of you who haven't done open water swimming up to this point, take heart. There were two individuals (Ed & Nick) that had never worn tri-specific wetsuits before nor done open water swimming. Clint had arranged for Penny to man a kayak for apprehensive swimmers. Anyone who is struggling or panics need only take hold of the kayak and catch their breath. I was especially impressed with these two because of the cold water and the slight waves due to the wind. More than once I found ample hydration simply by swimming! Also, a special thanks to Jeanne who took the rescue float and stuck with us novice swimmers, though could have easily taken a lead spot for the 1-mile group. Ed definitely gets the guts award of the night since he just recently started swimming.
Next came the bike leg. It seemed that everyone resigned themselves to wait on putting up any speed until we reached LaVaque. One of the group members, Jesse, had some chain issues, but Bill (the loving father) and at least one other comrade (Greg), stopped to help her out. No other mechanical issues on the bike leg to my knowledge. Once on LaVaque, most of the group seemed to stick together in a tight line. I forgot to check our average speed for the LaVaque bike leg, but I would venture around 22 mph out and 23.5 on the way back. We must have puttered around prior to the bike though because darkness was creeping in by the time we reached the boat landing.
Jeanne, Bill, Jim and one or two others wrapped up with a short run afterwards while the rest of us shoved off. Well done on the extra credit!
It is possible in the weeks to come that we will start earlier and try to abbreviate the time between the swim and bike to allow us to end earlier to give some time for a short run. Also, I'd expect a few more people to start showing up next week following Grandma's marathon and half marathon. For all you who are participating this weekend, be strong and enjoy the God given ability to run (or plod).
Monday, June 16, 2008
Open Water
Date: Tuesday, June 10, 2008 (6:30PM)
Meet Location: Pike Lake Boat Landing (map)
Activity: Swimming & Road riding - see details below
Weather: High 60's and sunny updated forecast
Required Gear: Swim gear, Bicycle, and Helmet
Optional Gear: Wetsuit
Anticipated Distance: 1/4 or 1/2 mile swim and 16-21 mile ride
Activity Details: For those averse to the open water swim, you had one more week reprieve LAST week. There is no more delaying the swim. No, really, we mean it this time! Those who choose not to swim may feel free to go for a 30 minute run and join us on the bike leg.
Meet Location: Pike Lake Boat Landing (map)
Activity: Swimming & Road riding - see details below
Weather: High 60's and sunny updated forecast
Required Gear: Swim gear, Bicycle, and Helmet
Optional Gear: Wetsuit
Anticipated Distance: 1/4 or 1/2 mile swim and 16-21 mile ride
Activity Details: For those averse to the open water swim, you had one more week reprieve LAST week. There is no more delaying the swim. No, really, we mean it this time! Those who choose not to swim may feel free to go for a 30 minute run and join us on the bike leg.
Wednesday, June 11, 2008
In for a Swim? (recap)
Distance: 21 mile bike & 2.5 mile run
Calories Burned: 1300 (Jeanne Fleck's)
Outing Highlights
Whereas last week there were underwhelming numbers, I was impressed with how many people showed up for this Tuesday Night Tri Group. I cannot recall the exact numbers, but 12 seems about right, with many new faces, at least to me.
I came personally ready to put in a frigid swim and had grabbed my running shoes as a out-there what if we skip the swim. Well, I'm glad I did because the group consensus was to forgo the swim leg this night and add a short run after the bike. It probably would have been a chilly bike after if we had taken the plunge. As a piece of advice for future tri nights, make sure to bring clothing you can strip off after the swim and/or a jacket you can put over any wet clothing. There is the oversized porta-john adjacent to the boat landing. It may not be ideal, but you can change in it...just make sure that you can hold your breath if you have a good sense of smell.
Instead of the swim, Clint went over transitions tonight.
Transitions can make a significant difference in a race, especially at the sprint length. Consider if you were able to shave off 45 seconds from your second transition time as you head into the run. In a three-mile run segment, that time savings would be equivalent to increasing your pace from 8:00 minute miles to 7:45 minute miles! Having worked on transitions a bit after last year's transition night, adding many or all of the time saving tips realistically can save at least that much time for each leg, often more. If you missed this tri night, make sure to stop down at the DRC prior to your next triathlon and get a verbal rundown of some of the tips that were covered. Also, for those of you who were there, make sure to practice as many as you can (it is unlikely you will be able to practice preferable bike racking!) prior to your next triathlon. Try laying out a mock transition area in your garage and see where you tend to gravitate when reaching for items. Finally, one of the biggest time savers for me was picking up Yankz (also available at the DRC). This inexpensive lacing system will completely eliminate the need to tie your shoes, easily saving 20 to 30 seconds alone.
Next, we all headed out on a group ride. The section on Martin Rd is in no better condition than last year, but Lavaque is smooth sailing.
The group broke into multiple paces. For those who went the full distance, the ride was just over 21 miles. This will be the typical bike leg for anyone wanting to ride the whole way on Tuesdays. Several people, however, turned around early which is perfectly fine too. The idea behind the Tuesday Tri Nights is cater to multiple levels, so anyone is welcome to do half of a segment's distance. Last year, I often went half the swim leg. On the return ride, everyone pretty much stuck together. Group rides can be great because they tend to make you want to push the envelope and, when you get tired, it is perfectly accepted to draft behind someone, which saves considerable effort.
For those who were interested, we stretched out our legs with a 2.5 mile run, following the same path and distance as the Brewhouse Triathlon short course. Jeanne and Clint were the clear leaders. There was a good deal of talking on the way out, but the return leg was silent except for some heavy breathing as everyone pushed.
Again, it was great to see so many out on a night that turned out to be nearly ideal for a bike and run. No matter your ability, feel free to join us and enjoy some good times with this mini tri community.
Calories Burned: 1300 (Jeanne Fleck's)
Outing Highlights
Whereas last week there were underwhelming numbers, I was impressed with how many people showed up for this Tuesday Night Tri Group. I cannot recall the exact numbers, but 12 seems about right, with many new faces, at least to me.
I came personally ready to put in a frigid swim and had grabbed my running shoes as a out-there what if we skip the swim. Well, I'm glad I did because the group consensus was to forgo the swim leg this night and add a short run after the bike. It probably would have been a chilly bike after if we had taken the plunge. As a piece of advice for future tri nights, make sure to bring clothing you can strip off after the swim and/or a jacket you can put over any wet clothing. There is the oversized porta-john adjacent to the boat landing. It may not be ideal, but you can change in it...just make sure that you can hold your breath if you have a good sense of smell.
Instead of the swim, Clint went over transitions tonight.
Transitions can make a significant difference in a race, especially at the sprint length. Consider if you were able to shave off 45 seconds from your second transition time as you head into the run. In a three-mile run segment, that time savings would be equivalent to increasing your pace from 8:00 minute miles to 7:45 minute miles! Having worked on transitions a bit after last year's transition night, adding many or all of the time saving tips realistically can save at least that much time for each leg, often more. If you missed this tri night, make sure to stop down at the DRC prior to your next triathlon and get a verbal rundown of some of the tips that were covered. Also, for those of you who were there, make sure to practice as many as you can (it is unlikely you will be able to practice preferable bike racking!) prior to your next triathlon. Try laying out a mock transition area in your garage and see where you tend to gravitate when reaching for items. Finally, one of the biggest time savers for me was picking up Yankz (also available at the DRC). This inexpensive lacing system will completely eliminate the need to tie your shoes, easily saving 20 to 30 seconds alone.Next, we all headed out on a group ride. The section on Martin Rd is in no better condition than last year, but Lavaque is smooth sailing.
The group broke into multiple paces. For those who went the full distance, the ride was just over 21 miles. This will be the typical bike leg for anyone wanting to ride the whole way on Tuesdays. Several people, however, turned around early which is perfectly fine too. The idea behind the Tuesday Tri Nights is cater to multiple levels, so anyone is welcome to do half of a segment's distance. Last year, I often went half the swim leg. On the return ride, everyone pretty much stuck together. Group rides can be great because they tend to make you want to push the envelope and, when you get tired, it is perfectly accepted to draft behind someone, which saves considerable effort.For those who were interested, we stretched out our legs with a 2.5 mile run, following the same path and distance as the Brewhouse Triathlon short course. Jeanne and Clint were the clear leaders. There was a good deal of talking on the way out, but the return leg was silent except for some heavy breathing as everyone pushed.
Again, it was great to see so many out on a night that turned out to be nearly ideal for a bike and run. No matter your ability, feel free to join us and enjoy some good times with this mini tri community.
Sunday, June 8, 2008
In for a Swim?
Date: Tuesday, June 10, 2008 (6:30PM)
Meet Location: Pike Lake Boat Landing (map)
Activity: Swimming & Road riding - see details below
Weather: High 50's and partly sunny updated forecast
Required Gear: Swim gear, Bicycle, and Helmet
Optional Gear: Wetsuit
Anticipated Distance: 1/4 or 1/2 mile swim and 16-21 mile ride
Activity Details:
There is no more delaying the swim, or so it would seem. Clint & Greg participated in the group's first triathlon this weekend (both getting incredible results) and it is time for the rest of us to buck up and dive in.
For those with an aversion to swimming, feel free to go for a 30 minute run and join us on the bike leg. I know that would be my preference, but swimming is the leg I need to work on.
Meet Location: Pike Lake Boat Landing (map)
Activity: Swimming & Road riding - see details below
Weather: High 50's and partly sunny updated forecast
Required Gear: Swim gear, Bicycle, and Helmet
Optional Gear: Wetsuit
Anticipated Distance: 1/4 or 1/2 mile swim and 16-21 mile ride
Activity Details:
There is no more delaying the swim, or so it would seem. Clint & Greg participated in the group's first triathlon this weekend (both getting incredible results) and it is time for the rest of us to buck up and dive in.
For those with an aversion to swimming, feel free to go for a 30 minute run and join us on the bike leg. I know that would be my preference, but swimming is the leg I need to work on.
Wednesday, June 4, 2008
In Transition (recap)
Distance: 5 mile run & 15 mile bike
Calories Burned: 1115
Outing Highlights
Tuesday Night Tri Nights is back. So, where were all of you? Not only did some of our Fun Run regulars miss tonight, but many Tri Night groupies skipped out the inaugural gathering. No excuses about cold water because we ran and biked!
Even so, the five of us that attended (Greg, Clint, Jim, Jesse, and me) had a great night. I agree that the weather could have been a nice incentive to do some indoor training or family time. Leaving my house, I heard more than one comment that we'd be freezing important parts of body clear off:) Arriving at the Pike Lake Boat Landing, conditions did not look much better. Once we all gathered round, however, and started off on the run, weather significantly improved. The rain stopped completely and the wind died down as set down the path of the Brewhouse Tri on the run. The out segment made for some nice conversation while the return leg was primarily noted by heavy breathing.
With everyone warmed up, we pulled out the bikes and decided to head out for 15 miles. The one problem with this location is the significantly rough first section. Upon reaching Lavaque conditions change rapidly with smooth sailing on a perfectly straight stretch. Everyone pushed pretty hard and it was great to get some miles on the bike. All of us had logged probably 3 road rides prior to the night, so this was a nice motivator for future Tri Nights.
So, it ended up being great conditions, great group, and glad to be out there! One small speed bump was a bike flat about a mile short of the parking lot. It was standing around for that short period that made you remember that the weather hadn't really changed, just our internal body temperatures!
Calories Burned: 1115
Outing Highlights
Tuesday Night Tri Nights is back. So, where were all of you? Not only did some of our Fun Run regulars miss tonight, but many Tri Night groupies skipped out the inaugural gathering. No excuses about cold water because we ran and biked!
Even so, the five of us that attended (Greg, Clint, Jim, Jesse, and me) had a great night. I agree that the weather could have been a nice incentive to do some indoor training or family time. Leaving my house, I heard more than one comment that we'd be freezing important parts of body clear off:) Arriving at the Pike Lake Boat Landing, conditions did not look much better. Once we all gathered round, however, and started off on the run, weather significantly improved. The rain stopped completely and the wind died down as set down the path of the Brewhouse Tri on the run. The out segment made for some nice conversation while the return leg was primarily noted by heavy breathing.With everyone warmed up, we pulled out the bikes and decided to head out for 15 miles. The one problem with this location is the significantly rough first section. Upon reaching Lavaque conditions change rapidly with smooth sailing on a perfectly straight stretch. Everyone pushed pretty hard and it was great to get some miles on the bike. All of us had logged probably 3 road rides prior to the night, so this was a nice motivator for future Tri Nights.
So, it ended up being great conditions, great group, and glad to be out there! One small speed bump was a bike flat about a mile short of the parking lot. It was standing around for that short period that made you remember that the weather hadn't really changed, just our internal body temperatures!
Sunday, June 1, 2008
In Transition
Date: Tuesday, June 3, 2008 (6:30PM)
Meet Location: Pike Lake Boat Landing (map)
Activity: Road riding and running
Weather: High 40's and partly sunny updated forecast
Required Gear: Bicycle (road preferable) & Helmet
Optional Gear: water bottle and some nutrition (Hammer's Heed, Ultima, etc.)
Anticipated Distance: 30+/- minute run & ~20 mile bike
Activity Details:
Good Clean Fun Run is beginning to make the transition over to the Tuesday night Tri Group, which is held 6:30PM every Tuesday night throughout the summer at the Pike Lake Boat Landing. Attendance generally grows as the season moves along. With Grandma's still on the radar, we will be doing some running in lieu of their regular swimming for the next two weeks, even if they hit the open water.
Last year, we'd bike to the end of Lavaque (round trip of 21 miles), but I'm not sure how far we are going this week. It is an out and back, so less aggressive bikers can certainly turn around at any point. For those without bikes that are interested in attending either of the next two weeks, please let us know and we'll provide one (let us know if you need a helmet as well). You are also welcome to come for a 30 minute run and then take off when the rest of us hit the road with the bikes.
Meet Location: Pike Lake Boat Landing (map)
Activity: Road riding and running
Weather: High 40's and partly sunny updated forecast
Required Gear: Bicycle (road preferable) & Helmet
Optional Gear: water bottle and some nutrition (Hammer's Heed, Ultima, etc.)
Anticipated Distance: 30+/- minute run & ~20 mile bike
Activity Details:
Good Clean Fun Run is beginning to make the transition over to the Tuesday night Tri Group, which is held 6:30PM every Tuesday night throughout the summer at the Pike Lake Boat Landing. Attendance generally grows as the season moves along. With Grandma's still on the radar, we will be doing some running in lieu of their regular swimming for the next two weeks, even if they hit the open water.
Last year, we'd bike to the end of Lavaque (round trip of 21 miles), but I'm not sure how far we are going this week. It is an out and back, so less aggressive bikers can certainly turn around at any point. For those without bikes that are interested in attending either of the next two weeks, please let us know and we'll provide one (let us know if you need a helmet as well). You are also welcome to come for a 30 minute run and then take off when the rest of us hit the road with the bikes.
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