Gray Guys/Girls Master's Focus Triathlon Mentor Group--Now Open (Page 7)

Hi Ellen!

Welcome to the group!  Sounds like you have running down so there might need to be a bit of a focus on the swim and the bike.  We have a good group of people here that will be happy to answer questions and offer guidance whenever you ask.

Hi Kat!  Welcome!

I should warn you, once the tri bug bites you, it doesn't often let go!  Back when I first started, I absolutely HATED running.  Actually you couldn't call what I did running at all.  I couldn't walk a mile, let alone run one.  Look forward to answering any questions you may have.

Chris,

Here is what I got for your zones:

• Z1     < 142
• Z2     144-150
• Z3     151-159
• Z4     160-167
• Z5a   168-171
• Z5b   172-178
• Z5c   179-dead

Remember when we're talking about training zones, we're talking about a continuum across the heart rates.  Things don't magically happen at a specific heart rate.  For example, you don't suddenly reach your maximal lactate steady state (a more precise way of referring to lactate threshold) at precisely 168 beats per minute..  It happens across a range of numbers that may have some variance from day to day for various reasons.  With that in mind, your zone of 142-149 is no more or less correct than my calculation at 144-150.

Even when you are working out using pace as a guide, it is still beneficial to know your HR zones.  Pace may or may not be an accurate indicator of effort.  Hills, wind are two variables that immediately come to find that can alter pace relative to effort.  By knowing you HR you can always gauge how intense the effort was.

Hope that all helps a little bit.

Hey Steve,

I didn't elaborate in my earlier post because it wasn't clear if Janet was referring to before or after she was warmed-up.  However, since you bring up the HR spike before you were warm-ed up, I thought I'd share a possible explanation for the HR spike for anyone that might be interested.

When we first begin to exercise, oxygen demand by the muscles increases. Metabolic processes speed up. More nutrients are used resulting in more waste being created. To perform as efficiently as possible the cardiovascular system must regulate these changes and respond to the body’s increasing demands. It does that by raising HR and increasing stroke volume to regulate cardiac output (cardiac output = stroke volume x heart rate).

Stroke volume is the amount of blood ejected per beat from the left ventricle and is measured in ml/beat. Stroke volume increases proportionally with exercise intensity. In untrained individuals stroke volume at rest averages 50-70ml/beat increasing up to 110-130ml/beat during intense physical activity. In elite athletes resting stroke volume averages 90-110ml/beat (explaining a lower resting HR in trained athletes) increasing to as much as 150-220ml/beat. Upon the start of exercise, it generally takes 3-5 minutes before stroke volume begins to increase, often taking several minutes to reach maximum stroke volume.  As stroke volume increases, HR may come back down as the body strives to maintain equilibrium. 

This is why you often hear the recommendation to gradually warm-up - 10 minute walk then 10 minute jog, or easy jog for 15 minutes, etc.  The point is to allow time for the various physiological systems and muscles to respond to the increased demands of exercise and prepare the body for more strenuous efforts.

Just a side note, it is equally important that we allow a cool-down period at the end of exercise to gradually bring the cardiovascular system and muscles back to a resting state.

Happy training everyone!

A welcome to Dave, Ellen, Kat, Greisman, Sarah and Guido.  I hope you'll each get involved in the discussions and ask questions.  It is the best way to learn and help others.  I also recommend using your training log to keep track of all your workouts.   It is motivational for you and helpful when you ask some questions about training.  My training log book is open to anyone who might care to have a look.  

Dave - Do you have an accessible pool in your area?  What about proximity to a good swimming lake in the summer?  Look for Tri groups in your area to learn where to workout/train.  

Ellen - I'm quite slow on the run myself but I do get a bit faster each year.  I'm still planning to run a 30 minute 5K.  Maybe 2016 will be the year.

Kat - I injured my left knee shortly after I started running 4 years ago (at 61).  Initially it is important to rest the knee as much as possible.  You could try swimming without bending your knee when kicking but if it seems to aggravate your knee - stop (DDT rule - if it hurts Don't Do That).  For myself I found Voltaren Emugel quite helpful and if the problem is annoying/lingering consider "superfeet" shoe inserts.  As it eases up and you slowly start running again avoid hard running surfaces until you know you can handle it.  I hope that helps.

Guido - Water Polo!  I swim with a 70 yr old Brit expat that still talks about his days playing water polo.  Sounds like it can be pretty hard.  Really good training for open water mass swim starts, eh.

I was surprised when I filled out my log yesterday to see that I swam 13hrs 6 minutes and 26246 yards for January.  I biked (trainer) 16 hours 6 minutes and 235 miles.  I've only just started running again but I managed a slow/modest 15.17 miles in 3 hours.  Looking forward to starting February.  Swim and run tomorrow.

I looked at your training log and there is nothing there!  I was looking to see what kind of volume you have been doing leading up to the knee pain.

My first inclination would be to take a few days off to let your knee recover and heal.  While you are down, you might try to figure out what is causing the problem.  The two primary causes of "runner's knee"  - aka Patellofemoral pain syndrome - are improper form and increasing mileage to rapidly.  Other causes are direct trauma to the knee, foot problems, weak thigh muscles or a muscle imbalance.

Once you have ZERO pain, then I suggest starting back with very low mileage and easy pace.  When you start back, that might be the time to consider aqua jogging or something similar.  Once you start back, use caution building your mileage back up by strictly adhering to a 10% build each week.  For example, say you run 10-miles your first week back.  The following week, you add 10% - 1 mile - and run 11-miles that week, and so on.  Yes, it will take a few weeks to build volume back up, however you will be doing it slowly so it will be less likely to cause injury.

Hope that helps.

Originally posted by BbMoozer Hey!!! Am I too late to join? I'm Sarah. Used to frequent BT regularly but life got busy and I had a couple of injuries and thus goes the story... I've done a few sprints and one Olympic but didn't do any last year. I run mostly now and have done a bunch of 5ks and half marathons over the last 10 years (oddly I hated running at first - started at 43 with running/Tri stuff) but now I enjoy it. I'm not fast..in fact, pretty slow. But I enjoy the training for health and sanity reasons Anyhow..I'm 53 as of Dec 2015 and would like to get another tri on the books this summer and if anything by committing to this forum - maybe it will keep me focused and help get me up at 430 again so I can hit the pool.

Hey Sarah!  Nope, not too late.  Welcome to the group.

You still have the running base, so now we just need to get you in the pool and on the bike.  If you shoot me your phone number, I will call you every morning at 4:00 a.m. so you can get to the pool!  

Seriously though, this group is a good bunch of people that will answer questions and provide some motivation.  Summer is a long ways away so there is plenty of time to get ready.

Hi Guido,

Welcome to the group.  I played water polo way back in high school.  That seems like a lifetime ago!  I wasn't very good, but I was a fast swimmer so I always started, sprinted for the ball, then got yanked at the first whistle.  I was OK with that as my focus was on swimming, not WP.  I only played because that was what the swimmers were supposed to do.  Don't know who created that rule but they obviously weren't concerned with furthering swimming careers.

Anyway, the art of training is to train with the least volume to obtain the desired adaptations.  When are you hoping to do a HIM and what type of actual training volume have you been doing?  I tried to look at your logs but they are currently restricted so I couldn't see anything.  A HIM is not an un-obtainable goal, but it is somewhat ambitious if you haven't been training regularly.  We can chat about it more when you get some time.

This group is a good bunch of people that are happy to answer any questions you may ask.

Hello Hugh,

Welcome to the group.

I have a Kestrel Talon - absolutely LOVE that bike!.  I didn't know they made a bike that didn't have a down tube.  Diamond bikes are increasing becoming very popular and they don't have a down tube so I can't imagine there is a problem with USAT.  ITU might have issue with it.  I suggest you do a google search for both USAT and ITU bike rules and verify what the specifics are.

I have never seen people check dates on helmets, however, that said, if the helmet is expired, I strongly encourage you to replace it.  There is a reason they expire.  You don't want to find out the hard way that it no longer offers the same protection it once did.

Just my humble two cents.

Hi there, yes we are still open. 

To join simply post a short bio using this general format - we have several new people and it will be helpful if you all do this so get to know a bit about you.

NAME: Your username / first name

STORY: A short paragraph of who you are, why you triathlon

FAMILY STATUS: Family situation (single/married/family)

CURRENT TRAINING: How you train in general (what race distances in 2013 or any races so far in 2014, technical or not)

THIS YEAR'S RACES: Just a little summary of what you have recently done.

UPCOMING YEAR'S RACES: If your season is ready, list your races, if not, your training goals.

WEIGHTLOSS: And any weightloss goals that you have (or the weight lost so far as a triathlete).

Hey Everyone!

Wow, in just a couple days we have added several people.  Personally I like when the group becomes large and lively!   I thought it might be helpful if I created a list of current group "members"  I have attached that below.  If you don't see your screenname/first name please let me know so I can make the correction.  Also, a couple of you haven't posted up a bio, that would be helpful so we don't have to call you "hey you!"

Also, sometimes when questions are asked it is helpful if we can look at your training logs.  Especially when it comes to injury related or training related questions.  I believe the default training log setting is that they are private - meaning that only you can see them.  To change the privacy setting, click on your screen name at the top right of the page, select 'settings,' then select 'training log settings.'  Under training log settings, select 'privacy.'  You have a couple of options - a) everyone - meaning the public at large, b) registered users - meaning anyone who is a BT member, c) friends - only your friends would be able to see your logs.  This one is a bit more difficult in that you would need to add the BT members as friends so they can see your logs.

Certainly nobody MUST open up your logs, but we can better answer questions if we can see your training history.

Happy training everyone!

(gray guys-gals group.jpg)

Opps!  One other thing.  I think most of you already have it, but can you make sure your name is added to the bottom of your posts?  You can setup a signature line so it adds it automatically.  It helps so we don't have to hunt down your name!

Thanks!

Your questions got me thinking.  I really like the Dimond Bike, which is considered to be a "beam bike" with no down tube.  So I did a bit of research.  The rules are pretty ambiguous for many of the sanctioning bodies.  However, that said, it appears that "beam bikes" or "soft ride bikes," those bikes without a double-triangle frame or no down tube, are currently legal under USAT and ITU rules, however illegal under UCI rules. 

That said, triathlons are typically open to anything that has brakes.  Some races are beginning to restrict riders to a road or tri-bike (dis-allowing mountain bikes and beach cruisers.  I think at the end of the day you are likely not going to have problems.  If in doubt, send the race director a picture of your bike before you enter to be sure.

Just in case you have an extra $15,000 laying around -

(2015-dimond-triathlon-bike-premium-build-44.jpg)