Ha! Who are the mathmatical Cows? Is it better to bike at an avg. of 21 mph and run 10 min. miles, or avg. 18 mph on the bike and run 8 min. miles? :) kp
--- On Thu, 3/3/11, Kim Benson <[email protected]> wrote: From: Kim Benson <[email protected]> Subject: Re: [COWs] Buckhorn To: "Cows" <[email protected]> Date: Thursday, March 3, 2011, 3:12 PM Ah Kinnie, just make up the time on the bike! ;) Sent from my Verizon Wireless BlackBerry From: [email protected] Sender: [email protected] Date: Thu, 3 Mar 2011 19:58:09 +0000 To: <[email protected]> ReplyTo: [email protected] Subject: Re: [COWs] Buckhorn Ahhhh! Can't tell u the last time I did 3000! Thanks for the tips. I'll give some 50s, and 100s, a try next week and see what kind of interval I can hold. Still sounds painful. Kp Sent from my Verizon Wireless BlackBerry From: ssp <[email protected]> Sender: [email protected] Date: Thu, 3 Mar 2011 14:38:39 -0500 To: <[email protected]> ReplyTo: [email protected] Subject: Re: [COWs] Buckhorn Kinnie: Are you a member of the USMS(united states masters swimming) organization? Or the NC Masters group? If so here is the workout page from National: http://forums.usms.org/forumdisplay.php?forumid=95 and here is the workout page from NC Masters: http://www.ncmasters.org/wointro.html If you are not a member it is pretty cheap and a subscription to SWIMMER mag is included. $39/year. Joining the ncmasters gets you membership in usms.org also. Rocky mount has a masters swim group that this will give you access to swim w/also. Not sure if they charge a fee? Looks like the RMt masters has a $15/month fee. Not sure I'd do that unless you take adv of their workouts. Too early for me! http://www.ncmasters.org/rmym.html http://www.ncmasters.org/regforms.html Pretty decent resources for swimming. If you are not a member let me know and I will try to find some sprint workouts to do. The buckhorn is only a 1000meter swim. Start off w/ some descending sets to your regular 3000+ swims.. ie: 12 50s on the 1:00 descend-(and really descend). Use the clock-your best friend. Then do some descend sets of 100s and 200s. Happily descending 200s sets is where you want to be 2-3 weeks before race day. Enough rest time so you can really descend. To swim fast you have to practice swimming fast. Today we did: 500 warmup 6 50s on the :50 get heart rate up 12 100s on the 2:00 medium/fast(sprint)/slow 10 50s on the 1:00 backstroke(descend) ....you know, have to be disciplined enough to swim fast when tired. good luck. Do the buckhorn, don't be a sherpa :) On Thu, Mar 3, 2011 at 1:27 PM, Lee Eatmon <[email protected]> wrote: Kinnie Buckhorn is a relaxed race with about 130 participants last year. There have been some fast swimmers in the last 2 years. We had a few groups go out and practice the swim at Buckhorn several weeks before the race and will probably do the same this year. You are welcome to join. You can also race with a relay team of 2 or 3 people. It's a quick, local race that has some great talent and first time tri's. I am sure you would enjoy! Email me if you have any questions - [email protected] Lee I will let Bert handle the stroke advice! -----Original Message----- From: [email protected] [mailto:[email protected]] On Behalf Of Kinnie Pruden Sent: Thursday, March 03, 2011 1:01 PM To: [email protected] Subject: [COWs] Buckhorn My husband and I are considering doing this race. My husband wants me to do this with him, but I'm not a sprinter. I've run one 5k race in my life and it hurt! Bert, could you give me some pointers for changing my long, slow, distance-swimmer stroke into a sprinter stroke? Rocky Mount Road Cyclists are trying to organize some friendly TT's. What about the Cow's? The more I think about it, I'd rather just be my husband's sherpa. :) Who else is signed up for this short little sufferfest? kp -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en.
