GordoByrn's Group Full for the Spring (Page 10)

If you use Band then I recommend that you use the pullbuoy with it as well.  The goal is to push straight back.  Band and Buoy (BB) - is designed to increase the load on your arm and, if you don't injure yourself, will increase swim-specific strength.  Also, if your pull pattern is not straight back then you will see that your hips swing.  If you are using BB then recommend that you swim longer intervals to get the feel for what I'm talking about -- I normally do 1000s or 800s.

g 

The swims are "swimming", not drilling -- let me know if that isn't clear.

I think that it's OK to mix in longer continuous swims.  Feel free to do that.  You can also change speed during your continuous swims to make it a bit more interesting -- I tend to adjust pace a little between 100s (not max, just a little difference) to get some variety.

For all your races -- pace your day so that you give yourself every opportunity to run well.  Know that nearly everyone around you will start too fast and let the other athletes make the mistakes.

g 

That's pretty entertaining -- I always check 2x, or 3x, when swimming at a new pool.

g 

Oh yeah, that is my goal four weeks out, it is on my wall- The Babs1500

I am going to try!  At my last race I went too hard and did not have as good of a run as I could have.

G- when is your next race?

i have my second ever race tomorrow (sprint) . . . my b/l breathing is getting better so i'll let yall know how it goes!

boom

I signed up for a new Oly Distance race at the end of August -- Wild on Windsor.

g 

Goals question...

Hey Gordo -- was on the treadmill earlier (this time of year, if you don't get outside at the crack of dawn in AZ to run, it's too hot) and thinking about my goals.

I have actually been thinking about ALL of my goals lately, not just my health and physical goals -- time to take a look at everything and set some goals.

So, currently I am 201 lbs. -- I estimate that my body fat (using calipers) is around 19.5%.  That puts my Lean Body Mass around 162 lbs.  Now, given the fact that I am weight training 3X a week (and within the next month expect to cut that back to 2X a week) -- do you have any suggestions on a good goal to set my sights on?  What is an attainable body fat percentage for an AGer who works full time?  Should I expect to gain muscle mass or probably stay where I am at?  What is a realistic rate to lose body fat? 

Just curious on your thoughts...

ken

Much more important than weight/fat is the quality of what you eat as well as daily exercise.  As well, those are what's required to improve body composition.  So more than focusing on the goal, I would focus on what is required to achieve the goal.

As far as weight, it's just a number - if you eat well and exercise then you will be feeling better at every weight.

So for goals, I'd focus on one aspect of your nutrition and improve it -- with your training, I'd see how many days you can get a little exercise done.  These are things that you control directly.  Your body fat is indirect -- so, I prefer to get myself pointing at areas where I have direct control...

Wake up before 7am
1 hour per day exercise
Expense/income balance

...things like that.  I have experimented with indirect, challenging goals... catch Cameron Brown, win Ironman Canada, 8:29 at IM Canada... most the time, but not always, they didn't really work for me.  I do best with a process focus, rather than an outcome focus.

For you, consider the process, the daily actions, required to achieve the outcome you want.  Then focus on the process.

Also maintain perspective on how the goal fits in your larger life -- as well as writing down the actions required to achieve the goal (and placing where you see them).

Overall, keep it simple.  I can pull of, maybe, three things consistently.

g 

Took first in my division!  It's only because the water was real shallow....  I also learned that i don't do too well on the run when it's hot... man do i have alot of work to do.

Gordo, thanks.  You always seem to write what I need to hear!  I like that approach alot... I think Brad Kearns calls it "detaching from the outcome" in his book.  Focusing on the process will help keep me in the day.

Great that I know that I am on the right track, as well -- I have been really focusing on doing something every day.  Maybe it's weights and a run, or a long bike (just did 1:45 at 128 BPM and felt great), but something every day, with one day in there for just rest or a nice easy walk.

Thanks again -- have a great weekend G...

ken

Travel and Nutrition:  So, I travel once in a while for work -- next week it's off to the East Coast (Charlotte) for a quick turnaround. 

Gordo, what do you typically travel with for nutrition?  Nuts?  Looking for some good whole food suggestions from folks ... any bars that meet the criteria of "whole foods?"  I hate eating airplane snacks, but sometimes you get so hungry... would rather pack my own.

I eat the same thing as normal -- bring myself a large salad with lean protein.  I also eat a meal right before I leave on my trip (driving/flying) - typically that would be something like eggs and quinoa.

g 

They need to finalize that bike and run course so we can see what you are up against.  Good luck!

CONGRATS!!!  That is awesome.  Where is the race report???  Let's hear the details.

Sure you will not see this before the race, but wishing you good luck and a good time. 

Ummmmm, I was that guy.

When you guys have a chance, check out my race report, I had a less than stellar run, but had a great time finishing another triathlon.

Example of Short Course Big Day Training

==

Those of you that read my site will see that I am a believer in long SBR training days to prepare for Half IM and IM distance racing.  Here's an example of a day that I built for one of my athletes that is preparing for a late summer Oly Distance race.  She has a Sprint Tri in four weeks (three weeks from the date of the session below).

==

ALL DONE 

First off, a big congratulations to the racers.  You both did great!

G-I have a question.  Talk to me about breathing while swimming.  How do you instruct new swimmers?
My swim coach watched me from underneath this week and suggested a change.  I was doing this steady blow out your nose and mouth thing and he had me switch to minimal/no breathing out my nose and waiting to blow out any air until right before I rotate to breathe.  While I cannot do it all the time yet, it does seem to help, but I don't know why.

Suzy

Suzy,

Well done in the water.

The breath instruction that your coach recommended is the same as what I would recommend.  Holding the air for a bit gives you more flotation and lets your body come "up" in the water.  A good habit to create.

g 

Met BabsVA at the race this weekend. She did awesome BTW and even gave me some great cheers as she passed me on the run. I was way out of it at the time and could say nothing back. Had a lot of fun and my entire family loved the tri community.  Heart rate was way to high, but I did slow it down when I remembered on the bike and running. I really need to spend some more time working out. This semester was hard, but I should be able to find some more time this summer.

I raced in the Novice (first timers) catagory and came in 8th in that division. Below are my ranks out of the 342 men.  750m/18mi/5k

Place	Bib		S	Age	NAME			Rank	SWIM	Rank	T1	Rank	BIKE	Rank	T2	Rank	RUN	TIME
191	442		M	29	MATTHEW			129	00:12:33	38	00:01:49	220	00:59:10	90	00:01:09	224	00:27:16	1:41:56

So now that I have raced I just want to do better of course. I have another Sprint in August and an Oly in September.

Gordo, what would you suggest the most effective addition to my training schedule? Currently I have been getting in 4-5, 30-40 minute workouts in a week. Should I make sure that 1 is an hour or longer bike or bike/run or should I try and double up some of the days so I do 2 30 minute workouts on a couple of the days? Both, something else, or just add volume anyway possible? I have been focusing on getting out as often as possible in whatever sport makes that possible rather then using a training plan as my schedule has not allowed for too much consistency.

Finally a gear question.
My bike is an old steel touring/road bike. It seems awfully fast to me after a mountain bike. I have clipless pedals and shoes, regular helmet, touring tires and wheels. I'm not really the type to just buy something to feel faster, but from what I have been reading aerobars with a proper fitting would be the last reasonable accessory that would make a difference before I start looking into another bike and wheels that cost more then my car  which just isn't going to happen. My average speed on this course was 18.25 MPH between the 10-15 MPH uphills and some 30 MPH downhills in the mix.  I know I need to train more as well. I'm just not sure at what point they will make a difference vs. just make me feel cooler?

Thanks for all your help. I would not have done as well without this group. (Not that its over yet I hope.)