Hope you’re able to get back to it soon!
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Was a good call to stop and get it checked out - here’s to a speedy recovery. 
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Wish you a good recovery!
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Got my wheels! A set of Parcours. Took them down to the Velodrome yesterday and for a somewhat scary shakedown cruise today (when high-sided vehicles pass at speed it is Not Fun 
).
So the bike is almost complete! That’s a FoodCell on the top tube BTW, they’re one of Outlaw Triathlon’s sponsors and I can squeeze 3 SiS gels in there. Feels super solid and the closure is easy to use even if you’re not that experienced (i.e. me).
Almost complete because the Profile Design bottle is seriously getting on my nerves. It leaks around the straw so I can’t tip the bike up to get it through doors/into elevators, or put anything other than plain water in it as it’ll get everywhere. It rattles around so much that the computer on the mount both manages to hit my hands 
and rotate to face away from me. Reckon I’m done with it - short of rednecking it with glue/tape/sugru to stop the leaks and the rattles…
We’ve discussed water bottles before but in case people have different opinions now; what is the gold standard? I want something that’s stable on rough roads, ideally out front so I can stay in position and holds my computer securely.
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I’m a fan of my xlab torpedo. Hubby too - he changed from Profile Design to the xlab.
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I do 2 BTS and 1 BTA. Keep it simple.
On your bike, I would slam the bar down all the way with a stem that doesn’t give the bar an incline. Use the arm pads to set your height on the front end.
Also why is your bento so far back?
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That is where BMC chose to locate the bolts. Maybe a Swiss thing? 
Just make sure not to pee in it 
That’s a slick looking bike, nice!
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Riiiight. A week of slacking and moaning about bike splits and I’m back in the room!
RAMP test (gym watt bike) -7W.
Run/walk 15minutes no niggles.
Swim 2000m, 25s@1:19 50s@1:28 100s @1:38
So feeling pretty good.
I’ve put myself in for Low Vol FD Speciality to take me to mid July. And signed up for a couple of swim lessons.
There’s a whole swathe of 70.3s this month, Jan Frodeno taking the win at Kraichgau which Id love to race. Anyone make it to that one or any of the others in June?
I think @AujujuSauce is at Wisconsin 70.3 weekend after this and @stanleyjack14 at Staffordshire 70.3?
Anyone have Ireland coming up… @emmk ?
There’s also Ironman Cairns, Norway, France and Frankfurt but I don’t think we’ve got anyone put themselves in for them yet anyway.
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Welcome back to the grind 
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I decided on low volume as I’m expecting to do a fair amount of long commutes, then I put on last week’s TR podcast and heard them discuss that very subject.
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Something is up with your times. It seems like your doubling the distances but going exponentially faster.
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I just assumed he was giving the pace/100 that he held for 25/50/100
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I think you’re right. Threw me off and I didn’t think of pace.
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Third triathlon and first ironman branded race this last weekend: IMCT 70.3 Connecticut. Went better than I’d hoped for.
Unfortunately they had to cut the swim short due to heavy fog over the lake. Visibility was probably 200yd from the shore but reduced drastically the further into the fog you got. They said they shortened it to 750m but everyone’s watch said between 850-900m which I’m more apt to believe as that better matches my expected pace for a shorter swim.
The bike course was pretty interesting – about 4000ft of climbing over the 53.5 miles, with lots of huge potholes, not all of which were marked. There were a number of really steep descents with blind corners and I definitely lost a bit of time by sitting up through some of them. It definitely would have helped if I’d driven the course beforehand, but I wasn’t able to due to a combo of 1) getting a new puppy on Friday and bringing her up to CT for the weekend and 2) driving up from MD and having to drive back down to NY on Saturday to pick up my wife from the airport. My goal was 205 watts NP for the bike, and bestbikesplit estimated I’d take 3hr10min to bike the course. I felt pretty good and found a similarly skilled group of riders to hang out with and ended up holding 220 watts NP for the bike.
I personally saw the aftermath at least 3 bad crashes, some with obvious broken bones/bikes, and one dude being hauled out on a stretcher. All of the turns were marked and had signs beforehand, but the roads were wet at parts and some people were straight bombing the descents. I hit 41mph and was passed by someone going at least 5mph faster than me.
My transitions were slower than those from my previous two triathlons (both olympics) and this was purposeful – I wanted to make sure to get as much food in as possible.
I thought the run course was great. Settled in at my goal pace (8:10min/mi) and then found a group of guys running slightly faster to hang out with. At the halfway point, I knew I could pick up the pace quite a bit, so I decided that once I got to the 10mi point I’d shoot for a 7:30min/mi pace. My last three miles were progressively faster, and I finished mile 13 in 7:19 with an average overall pace of 7:42min/mi.
My overall goal was to finish in under 5hr30min, and I crushed it. Granted, the swim was short, but even with the extra 1000m I still would have finished around 5hr10min, well under my goal time.
Now for a rest week and then on to the mid-volume half distance build phase! Not at all excited for the over-unders sprinkled everywhere in it… 
Next event is the Garett County Gran Fondo in three weeks that I signed up for on a whim – 125ish miles with 15k feet of climbing…yay.
swim: 00:13:16 (1:46/100m)
t1: 00:03:28
bike: 2:50:53 (19.2mph avg, normalized power of 220 watts)
t2: 00:03:45
run: 01:41:41 (7:42/mile)
total time: 4:53:02
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Brilliant result! 
Well done. Sounds like you survived a poor bike course (which includes failure of local jurisdictions – towns, cities, county, state – to repair and maintain the roads). I they do a better job next year preparing for the event. Good job on the time and avoiding potholes and others that could have taken you out.
Hi panda well done I’m racing iron Stafford this weekend what was your taper program week before and which trainer road rides. Tia
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**pal not panda😂
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