Tri/tbay group closed

My story: I am a 43 1/2 yr old, slightly over weight male, who did my first sprint last September in New York.  Was part of a work team that had several members interested in getting a bit more healthier and competitive. Enjoyed the sprint so much, am planning on doing more this year and trying to do much better than the first sprint.  Looking for better training and better goals.  I have joined a gym to really work on my swimming and running as well as get in better shape.  Now really just need the motivation to keep it up and also some direction to be more competitive.  

 Goals: 2009- do 3 sprints and in Sept. do a olympic distance, 2010- like to be ready to do a half iron man, 2011- a full iron man

Name: aesophs/ Steven 

34 year old fairly athletic male just getting into triathlons this year.  I was a college track athlete and have been road and  MTB cycling (about 2500+ miles a year) the last two years.  I need to be challenged to keep motivated.  Goals for 2009 are 3 sprint tris and at least one Olympic, with an 18 month goal to complete a full IM (summer 2010).  I live in ND so my outdoor season is limited to April to October at best with very few races in my back yard. 

I have begun the 20 week free Olympic training plan downloaded from this site last week.  My questions are more along the lines of the technical aspect of racing, ie do you wear your wet swim trunks the rest of the race, do you swim in your bike shorts, etc?  I guess I just need a sounding board for some basic understanding of the sport. 

I'd like to join your group--sounds like the perfect way to keep me focused and motivated!

Personal:  47 year old male, active distance runner, living just south of Houston, TX.

Sports background:  I ran x-country in high school, but got bored with running other than just basic fitness until 2004.  Ran my first marathon in 2005, and have run 4 more since then, adding 2 this year.  Have also run a number of halfs (PR is 1:41).  I wanted to start cross-training to keep from getting burned out with running last year, and did my first (only) tri, a sprint, last summer--it was awesome!  Last year, I just added some swim and bike workouts into my running regimen, some bricks, etc, but this year I want to get serious about my training, so could sure use some advice.

The swim is definitely my Achilles tendon, having never swam competitively.  I've done endurance bike events in years past (MS 150 a couple of times), but never swimming.  So I know where I need to focus.

The first tri I want to do this year, a sprint, is in April, so I have a bit under 3 months to get my water legs under me and get back on the bike, but I believe it is doable, as my conditioning level is quite good from the running season.

I am actively searching for a good 12 week training curriculum, biased towards swimming would be a plus, so all advice there is appreciated!

Mike

Roy,

I swam competitively in the summers on my local swim team from age 5 to 17, so I do have a background, albeit several years ago.  I love swimming for distance and have completed several sessions recently of 45 mins+ continuous just jumping in and going.  Following the 20 week program I feel will help me with my tendency toward over training.  With the 4th week of each month essentially being rest workouts it forces me to tone it back a bit.  I just started swimming with a partner to change things up a bit and keep myself honest (an hour of swimming is an hour, not 55 minutes).  This has helped a lot as it gives me a gauge of speed and fitness at least compared to that one person.  I am looking for races to plan for this summer in a three state area.  Hopefully I will be able to find what I need to complete my goals.

Steven

Hi!  A newbie to BT and would like to join your group if there's room. 

I am a 47yr old female, married with 2 children (11 & 13).  Work for a law firm so my days are spent sitting in a chair -- ugh!  Since I hate being so inactive during my work hours, I stay active every chance I get.  I have been a runner since H.S. and took up cycling about 5 years ago after being side-lined from running with a stress fracture.  Am great at running and very good at cycling (my 2 favorite sports).  As for past race experience, I have done only mud runs, 5ks and 10ks.  Spent time swimming in college and swim workouts at rec pool.  Am a strong swimmer, but never really became a fast swimmer.  Side-lined again from all activity about 2 years ago after having a separated muscle (ab) repaired.  (Brutal!)

After nearly a 2 year hiatus from my normally consistent physcial activity, I have spent the last year training in the gym working on strength-training (weights) and endurance training (spinning and running) just to get back in good physical shape.  I just added a swim workout this week.

Current training until Spring: MON a.m. spin; p.m second spin/TUES a.m. run; p.m. full body weight-training/WED a.m. spin; p.m. second spin/THU a.m. run; p.m. full body weight-training/FRI a.m. spin; p.m Tai Chi/SAT a.m. swim only/SUN a.m. long run.  My schedule doesn't allow me to do any outdoor rides right now until Spring when I will probably trade the p.m. spins for outdoor rides. 

Goals:  Want to get my running mileage and consistency back up and want to become not only a strong swimmer, but one with a respectable time (at least in the pool).  Need some guidance on my swimming and how to build that up and what techniques will help me the most for a tri swim.  Need motivation and feedback on my training so that I can make the transitions at each stage.  I want to be able to finish my first tri.  I am disciplined and do well when given guidance and structure.  I like being held accountable, and being part of a mentored group will help keep my eye on the prize.  I am currently looking at tri sprint schedules in my area for 2009 to give myself a short-term race goal.  However, my ultimate goal is to do an IM on my 50th birthday. 

Thanks, Andrea

Hi Roy

Name: Olman Castro, Residence: Lithia, FL (not too far from you)

FAMILY STORY:I'm turning 40 this yr, been married for 14 with 2 children (6 and 10), and working upwards of 60hrs while traveling quite a bit.  

PERSONAL STORY: I started training for triathlons back in 1986 (yes, 22 yrs ago), but have never really been an athletic person, meaning that sports were not in my 1ary interests, so I would quickly drift, this happenned more than a few times.  AFter college I moved to FL and started again, I think one huge hurdle for my lack of progress has been the fact that I've always trained solo w/o any coaching, etc. A quick move to MI made me give it up again. The last 8 yrs have been (5) in PRico and (3) in FL, but with tons of work, stayed inactive and gaining weight - up to 225 LB at 1/1/09, lost 10LBS so far these last 22 days.

CURRENT TRAINING: I got back on the bandwagon last yr as a N Yr resolution, and have stuck with it for the most part.  Started jogging 2 miles and am up to a long run of 8 mi. My usuaal bike ride is 24 mi, but can handle a longer ride close to 50 mi. Swimming, well, there's that other sport...   Been training following bits of info, main focus during training has been to extend my distance or decrease my time, nothing formal.  Running pace: about 10 min/mi  Bike speed: can maintain 18mph but hills are a killer, like dropping an anchor onthe road. Swim: what? there's swimming involved on this?

2008 RACES: I completed my first and only race is years.  Publix/Ft DeSoto Sprint, goal was 1:30, finished in 1:27

2009 GOALS: To run a couple of 10Ks (first one has been completed), at least 2 Sprints and 1-2 OLYs late in the season.  Commit to a formal training program/schedule.  Get swimming.

 LONGER TERM GOAL: I plan to continue improving my fitness and ability to race and complete a HIM in 2011. 

WEIGHT:  AFter many yrs of unaccountable eating habits I ballooned up to a high of 225 (I actually think it was 230). My goal is 185 which was achieved back in 2001.  This weight will allow me to tri faster as I continue training.

The main reasons I want to join this group:  1. accountability  2. training partners, both online and around East Tampa (H'Boro county).  I don't foresee any podium spots for me, but am all for improving speed (my dad ran a 45 min 10K on his 50th BDay), that's something for me to look for.

Roy - I truly hope you're as commited as the rest of us signing up under your "wing".  Im a little concerned that I don't see you've logged a whole lot.  I want to get the best out of this too.  I hope you understand my concerns... want to stay as long as there's a mutual commitment.

Thanks Roy, for helping me out.

As for my current non-running workouts, pretty simple:  swim-0; bike-just got started this week.  Did 35 minutes at 16 mph, no sweat (I'm also reahabbing a hip injury from all the pounding on city streets), and plan on doing 20-30 miles tomorrow at about the same pace.

 My goal on the first tri (a sprint-600m swim, 20K bike, 5K run) is to survive the swim, avg. 20 mph on the bike (last year, with minimal training, I averaged 17.8 mph), and sub-8:00 per mile on the run. 

The run is no sweat, other than getting in some bricks.  The bike is well within reach given over two months before the tri.  The swim will be my biggest challenge so I like the thought of focusing there.  I am about to join a 24 hr fitness nearby with an indoor lap pool so as to get into some workouts starting next week...I just need some help in planning the workouts as, even though I can swim (and I have done a bit of studying on proper stroke technique), I've never done swim workouts before so don't know how to tackle that.  If there are any good You Tube videos on proper form, drills, etc. that you would recommend, I'm all eyes.

It would also be good to have something a bit more structured to get me to my goal on the bike.

I belong to a local multisport club, so will have the opportunity to swim in open water once a month or so with a group (leader is the swim coach at local high school), so that will help also.

Now for a kind of goofy/newbie question:  weather for the bike ride tomorrow morning is supposed to be pretty brisk (low 40s, windy and overcast)--I have running tights that would probably feel good on my legs, but would I wear them over, under? my biking shorts?

Mike

Geez Andrea, I just read your current workout schedule...I thought you said you WORKED for a living??! :-) 

 Although I am a newbie triathlete, I have been running for 4-5 years now, and here's just something you might want to think about (or discard completely, either way is fine!)--your body needs some time to rest and recover from the workouts, at least one day a week, probably two, interspersed between your workouts.  I think it helps you to stay fresh and injury free, as well as helping to prevent your immune system from becoming overworked repairing minor muscle tears thus leaving you vulnerable to illness.

 Just my two cents--other than that, man, way to go!

Mike

Thanks Mike.  You're right and that totally makes good sense.  Now that I am adding swimming back into the mix, I realize that I will need to balance out my training a bit more.  I want to continue my cycling, running, and weight-training, but now I have to add in swim work outs too (and more than just one a week).  Any ideas on balancing out a training schedule to incorporate four activities and days for rest?  I like splitting my workouts (a.m. and p.m.) because my time is limited.  Maybe I should just train MWF (a.m. & p.m.); rest T, TH and do just one training session on Saturday?  Ugh! 

Hi Roy,

Thanks for replying.  Unforutnately right now my swim workout is not very exciting.  It's warm-up of 50m, 2x100, 2x100 pull, 2x100, and 50 cool down.  I try to work on stroke and breathing.  It's slow and deliberate.  Boy swimming is tough!  This is by far my weakest link.  I need to figure out a more balanced training schedule.  And just like Mike pointed out...a schedule that also includes rest.  (Okay, if I gotta rest...I guess. LOL)  Thanks, Andrea 

Well, it probably makes more sense to plan your rest days to follow your more intense workouts--like a hard weight training session, or a long run.  Those take more out of your body than a shorter tempo run, or a spinning class.  You could perhaps move your tai chi class to your rest day, as the little I know of this makes me think it is a very low stress activity, more of a stretching/relaxing event...is this correct?

 You know, as I think about this, while some strengthening workouts with weights is a good idea, (and certainly core strengthening workouts is recommended), hard weight training workouts for big muscle groups is probably not recommended from what I know.  A lot of research shows that these workouts, and the muscle development that results, don't improve your performance in events like running.  So you might be able to get your swim workouts in by swapping out your full body weight training workouts.  Instead, you might do some core strengthening exercises as a cool down after your spin or run workouts--that's what we do as a cool down after our Sat. morning long runs.

Also, (remember I'm a newbie), it looks like you are putting a lot into your spin workouts (five per week by my count), that could probably be balanced out better with swim or run workouts...just a thought.

Mike

Roy--

 Good thought re: covering up the head under a bike helmet--I hadn't thought of that but any headwind added to a 15+ mph forward motion could sure move a lof cold air through the helmet vents!

There are two old quarries within 10 miles or so of us that we can do open water swims in (I live in Pearland, work in Clear Lake).  Folks do a lot of SCUBA certification in them, but the owners allow swim groups to train in them as well.  I'm going to have to get a wetsuit if I'm going to do these, as water temp is stil in the mid to upper 50s (I know, I know--beats the heck out of it being ICE as in some parts of the country), still too cold to function for long without protection.  Any things I need to think about when buying one to swim in?

Copy all on rehabbing the hip--I've hurried injuries in the past...never worked yet.

Mike

Thanks for allowing me to join here on the last minute.

I am looking forward to this sooo much! 

I am trying to follow the Olympic Distance 2 x / week of each sport - meaning, I have to find a pool ASAP.  Next is my running.  Forecast for Tampa is a frigid 70+ weekend.  I am taking the kids for Gasparilla Jr Parade tomorrow - it becomes a day long event so I am going to have to figure out how to incorporate a run or a ride into the day.  Sunday will have to be my long day with rest on Monday.

Thanks Mike.  Core training after my runs sounds like a good plan!