Asphalt Junkies Winter Edition - CLOSED

I'm in for the Winter Edition and another round with the Junkies.

WHEN CAN YOU START: New Year’s Day

USERNAME: strikyr Name: Anthony (Tony) Holewienko

STORY: I'm a 46 year old guy who was out of shape and overweight 5 years ago. I started working out strength training and doing cardio beginning in March 2009 and dropped 80 pounds in 8 months. I took up running in Dec 2009 and within 5 months I was able to complete my first marathon. Not the smartest thing I have ever done but I was able to do it. I’ve become an avid runner since the end of 2009 and have completed everything from 5K to Marathon distance races. I made the transition to triathlon following the Hartford Marathon in 2011. Initially I wanted to take on a bigger challenge but after reading Jacques Steinberg’s book “You are an Ironnman” my goals quickly changed. While reading that book I thought “This could be me, why couldn’t I do Ironman”? I set the goal of being able to complete an Ironman within 24 months of starting my foray into triathlon I successfully completed 4 triathlons in 2012, two sprints, one Olympic and one half iron distance triathlon. This past year I hit the quadfecta so to speak completing a sprint, Olympic, HIM and Ironman Wisconsin 2013. I was able to fulfill the dream I’ve been chasing for the last two years of becoming an Ironman. It was a very humbling experience which I’ll never forget. I’ve participated in the Asphalt Junkie mentoring groups for the past two years and I can say you will not find a more supportive and awesome group of people here on BT. They have been very instrumental in helping me learn, grow and succeed within the sport and are a big reason why I was able to cross the finish line in Wisconsin this past year.

FAMILY STATUS: I’ve been married for 26 years. We have three children two daughters (25 & 19) and a son (17). My wife and family have been very, very supportive of my triathlon and endurance sports exploits. We also have a dog which we got this past year. She’s a real piece of work but was the perfect addition to our family.

JOB: I’m a Network Architect and work for a large Telecomm company supporting a well-known financial company. I work from home which used to provide good flexibility for my training schedule. However we got a dog this past year and that sort of relegated me to training in the evenings during the week. I lost a lot of the flexibility I had after we got her but I have been able to make it work pretty well.

CURRENT TRAINING: I am currently working out 6 to 8 hours a week. I swim once a week, run 2 to 3 times a week and bike 2 to 3 times a week with one of those rides being an outdoor mountain bike ride. The running and biking vary. I just started MTN biking this past year and I love it. I will be starting my training for Ironman Mont Tremblant on January 6. I wasn’t going to do an IM this year but some very close friends who mentored me and helped me get started signed up for it so I just could not pass up the opportunity to do it with those guys. I am going to go with the Endurance Nation outseason and Ironman training plans. I’ll do a 13 week outseason and a 20 week IM training plan. I’m looking to train less and get more out of it this year so I’ll go with the EN philosophy of fast and then far. I felt like I threw a lot of hours at training for my first IM this past year in order to just finish. I want to train smarter this time around with the less is more approach and improve on my finishing time at IMMT.

THIS YEAR’S RACES: I have registered for 2 triathlons so far, Syracuse 70.3 and Ironman Mont Tremblant. I am registered for the NYC Marathon this year as well. I was supposed to run it in 2012 the year they cancelled it so I deferred to 2014 as I was not sure how I’d feel after IMWI. It was the right thing to do. I am also doing a 10 mile running race in January. I’m not sure what other races I’ll be doing. I’ll see how things play out with my IM and Marathon training but 2014 is shaping up to be a great year.

LAST YEAR’S RACES: This past season I completed 4 triathlons, one sprint (Cedar Beach), one Olympic (Riverhead Rocks), one HIM (Syracuse 70.3), one Ironman (Ironman Wisconsin). I also completed one 10K (Seeds of Hope).

MY BIGGEST SUCCESSES: Well that is pretty easy, finishing Ironman Wisconsin was a dream come true. I can’t even describe how amazing it was coming down the finishing chute. The highlight of it all was getting to hang out with fellow Junkies JoAnne and Brenda as they were there volunteering. What an awesome experience. I’d say overcoming the swim at IMWI was the hardest thing that I’ve ever had to do. The conditions were brutal, 18 mph winds with 30 mph gusts made for a very tough and unpleasant swim but I did finish it and had a great day following the rough swim. Finishing the Syracuse 70.3 in a torrential downpour and thunderstorm along with racing it with JoAnne was a pretty close second to IMWI. Overall 2013 was a great year.

WEIGHT LOSS: I'm looking to just get back down to my racing weight range of 167 to 170 pounds. I’m current maintaining my weight range of 170 to 173 pounds. I know I’ll get back down under 170 once I start the outseason.

WHAT WILL MAKE ME A GOOD MENTEE: I think I’m good mentee because even after two seasons of triathlon and four seasons of endurance sports I feel like there is still so much that I don’t know. The sport is constantly changing and there is always something new to learn about it. I felt like one of the reasons why I was able to finish IMWI last year was that I was a great student. I listened well to those who took the time out to help and mentor me. I feel like I learned my lessons well and was able to apply them to be successful. The mentors of this group have been doing this longer than I have and they’ve learned a lot through trial and error. Their knowledge and experience goes a long way for me not having to learn lessons that they have already learned and are so willing to share. I also want to continue to improve. The biggest lesson I learned last season was that you don’t do an Ironman on your own. It requires a tremendous amount of help and support which this group provided to me this past year. I am smart enough to know that I can’t do it on my own and I am looking forward to taking the journey again with this group and sharing in everyone’s experiences and successes in 2014.

WHEN CAN YOU START: Immediately.
USERNAME: wbayek NAME: Warren

STORY: I am currently 51 years old. Team sport guy through college, mainly hockey but played football as well. Played competitive racquetball in SD for a number of years, but at age 30 added a few pounds a year until mid-40s. At a yearly physical, my doc pointed out that every year I was adding a few more pounds and few more points of all the bad markers, so after 15 years the numbers were actually quite alarming. I immediately went into my typical addict mode and lost 40 pounds and greatly improved all my numbers. While rehabbing tennis elbow from hockey, the PT kept talking about the Ironman races she and her husband did, and I signed up for a sprint on a whim - despite not being able to swim and never having run in my life other than as part of a sport. Five years later, I'm fully addicted to S/B/R, and I'm a member of a loosely organized team run by the aforementioned PT. I’ve migrated to the front of the pack on the bike, while my running and swimming are improving but still under construction.

FAMILY STATUS: Married 19 years, 3 sons - 17, 15, 11. My wife has been a runner her entire life and we love running together on weekends. The oldest son is my sherpa and comes to all my races. Me and my two oldest do a sprint as a relay team each year. My youngest has Down syndrome, which adds a lot of color to our family.
JOB: I'm a software guy who has managed to Peter Principle my way to directorship level.

CURRENT TRAINING: I am continuing building my endurance base and learning how to stay healthy while increasing volume. Even though biking is a relative strength, I still maintain a bike focus as I love cycling. I also plan to keep doing relays as I have two very close friends who are a swimmer and runner respectively, at least until I convert them into triathletes.

LAST YEAR'S RACES: Last year I had three A races – a half iron, a half iron Aqubike and the relay bike leg of a half iron team. I won the aquabike 70.3, my team won the Ironman Timberman Half Ironman race, and I completed the Pumpkinman 70.3 with a slight PR. I also had great satisfaction in winning another sprint tri relay with my 2 oldest sons performing the swim and run legs! As a 50-something, it was thrilling to continue to build speed even as I am in the “older” category.

THIS YEAR’S RACES: I will be defending my aquabike win, my boys and I are doing another relay, I’ll be doing several sprints and an Olympic-ish distance race, I have a 70.3 to end the year. My philosophy on this sport is to have fun and keep your family balance.
WEIGHTLOSS: I'd like to get my weight down under 170 for the race season, so I still will need to lose the 15 pound winter coat again.

WHAT WILL MAKE ME A GOOD MENTOR: I absolutely love triathlon and the triathlon lifestyle. Despite a less than ideal endurance athlete background and body type, with focused training, I've improved in every discipline each year. I’m a techie geek, so I am very comfortable talking technical training in any of the three sports, and I am especially well versed in training with power for the bike. As a busy and older triathlete with 3 sons I have learned to best ways to maximize time spent vs. gains to be made, and how to stay healthy to maintain consistent training. Most importantly, while triathlon is a fun and consuming past time, I think it is very important to balance this addiction against the truly important things in your life, and I really enjoy helping everyone find that balance and learn how to make sure this sport fits into your overall lifestyle without compromising your family and other life interests. Along with the other mentors, we each offer a different perspective on many of the issues facing triathletes, which I feel is one of the major strengths of this group.


Edited by wbayek 2013-12-30 3:15 PM

I'm in for the Winter Edition and another round with the Junkies.

WHEN CAN YOU START: right now

USERNAME: pistuo Name: Will Hagle

STORY: Got into tris in 2010 out of curiousity. Had never ran more than 4 miles. Had never biked or swam. I've come a long way but I'm still a scrub.

FAMILY STATUS: Married for over 9 years. Had our first baby (Claire) this year.

JOB: Youth Minister

CURRENT TRAINING: Just winging it... no specific plan at the moment.

THIS YEAR’S RACES: It's going to be a really busy year for me, so I'm not sure what I will do... thinking about a HIM though.

LAST YEAR’S RACES: One 100 mile bike race and one full IM distance.

MY BIGGEST SUCCESSES: I'd have to go with the IM... finished in 13:39 and that's with a 27 min T-1 time. My first thought as I crossed the finish line: I bet I could get under 13 hours! Really wish I could take another stab at it this year.

WEIGHT LOSS: I went from 199 to 163 during IM training... and that's due to WO's alone (since my diet is nonexistent). I'm currently around 180.

WHAT WILL MAKE ME A GOOD MENTEE: Just let me in this group or I will drive to Indiana and throw eggs at your house, then I'll beat you in swimming a 50 yarder (I get a 30 sec handicap), then we'll go for a bike ride and you'll lay your bike down and get road rash, you'll probably cry a little too, then we will get donuts and chick-fil-a after...

Good Morning
I am in and will post a bio soon

posted this in the main forums, but open to any advice or thoughts you guys have...

So I just got into tris a few years ago. Have a nice tri bike and rode it over 4,000 miles this year (including an IM). After my race, I decided it was time to add a roadie to the stable and picked up a nice all carbon Scott CR 1 Elite model on closeout at the end of the year. I got fit on it and have the same saddle as my tri bike. I've only been riding it about once a week and have got in 3 rides on it so far (all in the 40 mile range) and after each ride I am having pain in my lower back (that lasts about a week). I think some of it is soreness, but there is also some pain that feels like more than soreness.

Any advice?

I've create a tranerroad team for the junkies:

http://www.trainerroad.com/teams/445-asphalt-junkies

We can share workouts and check out each other's ride.s If you are riding a trainer this winter, I highly recommend using this program. It gives you a great way to target your winter riding and really improve.

WHEN CAN YOU START: New Year’s Day

USERNAME: Jo63 Name: JoAnne

STORY: I’m 50 years old; LOVE Bon Jovi oh wait… this is triathlon stuff Anyway, I did sports in High School, Cross Country, track, softball. I wasn't a “lettering” athlete but did alright. After high school I took time out…about 22 years to raise the kids but when I saw the Ironman Championship on TV back in 1984 I knew someday I would be doing triathlons. I attempted IM Wisconsin in 2012 and unfortunately got really sick and only made it to mile 85 on the bike. The most important lesson I learned from this with the help of my Dr and my trainer is that I had under nourished my body ( didn't realize I wasn't eating enough) for over a year and I had some work to do to get healthy again which I have and now it is time to redeem myself and conquer the IM Wisconsin course!

FAMILY STATUS: I've been married for 30 years, we have 3 kids (AJ 29, Amanda 27, and Justin 26) and our Chocolate Lab Riley. I also have a daughter in law, and my youngest is engaged and she has a daughter who once in a while calls me Grandma

JOB: I own a salon and have 15 employees, and most of them are under 25 which can be a bit trying at times but they are a really great group of people and it is fun to mentor them and see them grow, this is probably the best part of my job!

CURRENT TRAINING: I am currently working out 6 to 8 hours a week, mostly biking and running with an occasional swim and I work with a trainer once a week who has helped me soo much with my nutrition. I am focusing on biking to get my speed up I used to hate biking but am learning a lot about it so I am beginning love it .

THIS YEAR’S RACES: I am registered for 3 triathlons an Olympic in June , Ironman 70.3 Racine in July and IM Wisconsin in September which I am really excited about because Dirk & Brenda will be doing this one too!!!

LAST YEAR’S RACES: This past season I completed a Half Marathon (I ran this with my daughter, my daughter in-law and my youngest fiancé) I did HIM in Syracuse (with Tony) as he said this one ones crazy with thunder lightening and torrential rain and he forgot to mention the heat index that day if I recall was 116.

MY BIGGEST SUCCESSES: I’ll be honest I have yet to feel like I have had a race that I can say wow that was awesome. So I am still a work in progress.

WEIGHT LOSS: I am not quite sure what happened after my birthday in September, but I am working on loosing about 12 pound before my IM training starts and then an additional 8-10 more when IM training starts but this will not be a focus cuz I don’t want a replay of the last IM.

WHAT WILL MAKE ME A GOOD MENTEE: I am heading into my 8th year of doing triathlons off and on but last year felt like my first year. I have found comfort in this group knowing I can ask all the silly questions I need to and know that everyone is there to help me. I am really looking forward to 2014!

Claiming my spot before we fill up, I will post bio sometime soon! It's a great read

I'm in, was looking for the thread and didn't see it. I'll post bio update tonight!

WHEN CAN YOU START: New Year’s DayUSERNAME: BigDaddyD79STORY: im 34 years old and a married father of an 18 month old little princess. I started training for Tri's 8 weeks before she was born because I didn't want her having a lazy out of shape dad. It's been a long journey over the past few years with a lot of missed workouts due to father/husband/work duties but I'm doing the best I can. I'm pretty much addicted to Tri's and cycling and can't see myself stopping anytime in the near future.FAMILY STATUS: Married to a beautiful wife who is an primary school teacher. We are the proud parents of an 18 month old girl who is half princess half Tasmanian devil. She doesn't stop. Ever. No really like ever. I can't wait to put her on a bike. I'm guessing she has a FTP close to mind already.JOB: I'm a police officer with the Royal Canadian Mounted Poilce. I'm part of a drug investigation unit for huge past few years. I love my job but the crazy work schedule makes regular training some times hard.CURRENT TRAINING: I've been doing a bit of bike focus for the past few months after taking a very easy Sept and Oct. I'm just starting a run build for a HM in May. I usually try and bike and run 3-4 times a week each and swim 2-3 times a week.THIS YEAR’S (2014) RACES: My main plan is focusing around the 70.3 Challange St.Andrews in July. Also planning on a few local sprints and a few Olympics. Hoping to get a few 10k's or 5k's in when I have a chance. Other then that it's the HM in May to kick the season off.LAST YEAR’S (2013) RACES: 1st HM last may, also completed 2 sprints and two Olympic distance races. One 10k judge to round it out.MY BIGGEST SUCCESSES: Completing the Half Marathon in May, first one ever, tried before but injuy set me back. Dropping my 10k PR by over a minute, and setting a sprint PR of 1:11WEIGHT LOSS: I lost 40 lbs from my original starting weight however I'm back up 10 lbs to about 215lbs. Hoping to get down to 195 for race season.WHAT WILL MAKE ME A GOOD MENTEE: I'm a good learner and always looking for new ideas and imput. I do my best with a bit of motivation from others. I'd also start to like to be able o share what I've learned about training and injuries with others.

Hey Dina you sounded like me with my ride today, my legs are a bit sore from yesterday and my ride was a little rough funny thing though the power meter glitched out and my max read 999 lol

JoAnne I've had that happen before as well with KK bike computer. I think if the tension on the trainer is not tight enough and you have some slippage on the rear wheel you'll have that happen occassionally especially when you are doing some very hard intervals.

Good to know thanks!I will try to make sure I check it more often.

I completed my 5K run test this evening. I had to do it on the treadmill though it was just way too cold to do it at the track tonight, dangerously cold with wind chills in the negatives. It's the first time I've run that fast on a treadmill. I was hoping for better results though, I did a 26:51 which isn't bad for me. I haven't run a 5K since 2009 when I first started running so I had no idea what my pace would be. I know when I did the Cedar Beach Sprint Tri this past Oct. and ran a 25 something so I can run faster it's just never been a big focus for me.

I guess I have just accepted the fact that I have not been blessed with speed and have focused more on my endurance. I can run distance but I think I've been selling myself a bit short on the fact that I'd never get any faster. I think I can though, I mean I'm not expecting to run 7 min miles but I think I can get myself under 25 if not 24 minutes for a 5K. I ran the fastest mile that I can ever remember running a 8:00 flat and I probably could have cracked 8 if I would have pushed a little harder a little earlier but overall I think I gave it mostly everything I had. So again for me this was a good place to start and hopefully over the next 13 to 14 weeks I can make some progress with EN's outseason program and improve my overall speed and pace.

5K splits and Avg. HR:

Mile-1 9:19 Avg HR 140
Mile-2 8:36 Avg HR 154
Mile-3 8:00 Avg HR 164
Mile-4 0:46 Avg HR 164

Wow Dina, 203 bpm is no joke. Man you must have been pushing the pedals hard and fast. I think I've hit 200 twice and I've always questioned whether it was a glich or not. You can check out Jorge's plan he has instructions for doing testing for both power and HR. For power it is a 5 minute and 20 minute
test. For HR I believe it is a 30 minute test. He has a calculator where you can plug the values in. The link is listed below if it doesn't work just go to the training plans and look for the cycling plans you should see Jorge's plans there. One is for power and one is for HR.

http://www.beginnertriathlete.com/discussion/training/training-plan...

Edited by strikyr 2014-01-08 7:00 PM

I got my first interval workout in for the outseason and first one since I finished up Jorge's winter cycling program in March. I have to be honest it almost seemed easy compared to last season. The reality is it wasn't exactly but I certainly faired much better than last season. When I started the interval training last season most of the sessions were very tough I usually finished up feeling totally spent and like I was going to die. I was expecting the same tonight but it never happened. I just got to business, put in my work and that was it. I didn't feel totally spent and I didn't feel like I was going to die. I'm wondering if I pushed hard enough. I think I did and did exactly what the workout called for this evening. I just wondering if I'm starting out in better shape this season and probably better rested to kick off the outseason. I guess I'll find out as I go along through the program.

I also sign up yesterday for that trail run Half Marathon in May. It's a small race as they limit it to 75 people and it's farily challenging as well. I think the first 7 miles are pretty hilly. I'm thinking it will be a good training run for Syracuse in June plus it's a really great scenic trail system there in Montauk. I've MTN biked there as it was great. Looking forward to it.

Edited by strikyr 2014-01-08 7:13 PM

You can't expect to beat Cippo in a sprint with a heart rate of any less than 200 bpm, lol. In all serious though have you been training with heart rate long? Just wondering what you usual HR numbers are. I'm guessing a test would be a good way to set up your HR zones, I know if you search it on the site there is a good thread about doing a LTHR test. You will have yo do one for cycling and running as the two will differ quite a bit. As for your max HR I wouldn't get to freaked out about it. I know a girl that has a LTHR of 220. Some people just have a high max HR.

If you though the sprints are bad in LH, wait till you try Fight Club, by the end if they say attack one more time your ready to throw the tv out the window. But again, it's a lot of fun, lol.