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QueenZipp & Dexter's good cop/ bad cop - FULL (Page 10)
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 2011-02-01 4:14 PM in reply to: #3333771 |
Royal(PITA)  14270     West Chester, Ohio |  Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULLrobcolling - 2011-02-01 2:51 PM islandflyer - 2011-02-01 3:46 PM OK so after I joined this group I noticed there were "inspires" popping up next to my training and I assumed you just clicked it and it was similar to a "like" on facebook. Just found out there are comments! Thanks for the inspiration guys! One of the comments was on P90X. I have done mostly cardio, plyo, stretch, and abs on it. I am not religious on doing it, but I can tell you they do target those sections they say they do. The abs are great, 16 mins long. I really should do them after runs and such but am usually too lazy or moving onto something else in life. Core is a great workout that I can really feel and I think has helped my swimming a lot especially. The stretching is a great program too, if you ever need to stretch for an hour! I did the stretch program 3-4 times in the week leading up to the half and I think it helped me stay loose and focused while not running as much. The yoga is 1.5 hours long, I did it once and it was great but kinda boring and I think a s/b/r and stretch would be more beneficial. Did work some good balance muscles and those small muscles that don't get used much from our fast and forward routine. Any questions I'll try to answer, like I said I'm not an expert nor following any of the nutrition or exercise plans, I just like to throw them in there to mix it up a bit. I have just started some of the strength training ones and the bands I have aren't great for it, I will end up getting some free weights soon. I was one of the folks asking about the P90X. Thanks for the comments about it. Sounds like it is worth looking into, especially for the core workouts...anything that can help my swim would be appreciated! --Rob Everyone I know who has done P90X has had very positive comments about the program. |
| 2011-02-01 5:42 PM in reply to: #3333857 |
Veteran 196 Sydney | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL islandflyer - 2011-02-02 8:26 AM  There's my swim lesson for the day  This works for me, may not work great for someone else! Great pic Lee, and it reminded me of some stroke analysis I had done before my first tri. While the list of things that were wrong would require a new forum section, the biggest one was dropping the front arm down while taking a breath. Dropping the arm acted like an anchor every second stroke and so slowed me down and tired me out immeasurably. Once I fixed just that one thing I was doubling how far I could swim in no time. In your pic, you can see you front hand is still on the top of the water, exactly what I SHOULD be doing, so nice to see a visual of how it should be done, and a great reminder for tomorrows swim session, thanks  Edited by Akuma 2011-02-01 5:45 PM |
| 2011-02-01 6:04 PM in reply to: #3261875 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL Great technique points, Adam. I tend to drop the arm too......and my head position is WAY TOO LOW...... |
 2011-02-01 6:13 PM in reply to: #3261875 |
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| 2011-02-01 6:16 PM in reply to: #3334140 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL robcolling - 2011-02-01 6:13 PM Ok, Queen says it's time to set some individual goals. I've got two short-term goals on my mind right now, and two long-term goals: Short: 1.) Lose weight and reach 180 lbs by my next road race on March 12, 2011. 2.) Run 6 days per week, increasing the mileage and speed slowly, reaching a maximum of 4 miles at a pace of 10 minutes per mile by March 12, 2011. Long: 1.) Be able to run 10K without stopping by September of 2011. 2.) Weigh 165 lbs for more than 5 days by September of 2011. --Rob Ummm, how about 4 x a week. Even 6 short runs are going to put stress on the joints and muscles putting you at a bigger risk for injury. Otherwise good job  |
| 2011-02-01 6:23 PM in reply to: #3261875 |
Master 1366 PNW | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL OK, my goals are in my log, but these two are first in my brain right now: 1) lose weight - my goal is 135 lbs or so by May 7th (my first tri of the season) 2) break 30 min for my first open chip-timed 5K on Saturday. I need to be more consistent with my training. I'm usually good for a week or two and then life somehow gets in the way and I miss a couple of days. I'm ok with this. What I need to do is not let two days turn into four! Missing a workout or two is fine as we all have other priorities from time to time. Getting into a habit of skipping workouts is NOT ok. Luckily, as the season fast approaches, I think it becomes easier and easier to stay focused. |
| 2011-02-01 6:23 PM in reply to: #3261875 |
| Veteran 196 Sydney | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL Ill join the goal setting (great idea Rob btw): Short term: 1. Be able to swim 1K non stop by May 7. 2. Complete a sprint tri on May 7. 3. Cut out the crap from the diet, chocolate is the main weakness. 4. Return to the good old days and be able to run 4:45/km for 5km. 5. To weigh, and maintain a weight around 82kg (started at 95.5kg, currently at 93.2kg). Long term: 1. Be ready to do Oly tri's by the next tri season (around Oct 2011). 2. Be an ironman by the end of 2012. 3. Rope at least one member of the mentoring group to an Aussie tri with me  . |
| 2011-02-01 7:45 PM in reply to: #3261875 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL Some great goals from everyone so far. Now the job is to break them into little action steps. What can I do this week to accomplish the goal? Setting priority for the reality.....we all have to work real jobs, have families, other things in life that require our time and attention. Is it setting the alarm a bit earlier to get the workout in before work? Turning off the tv.....Going to bed earlier so the early alarm clock is less of a problem? Stepping away from **Name that food** BTW, the February fitness/ nutrition challenge in the Challenge forum is a good way to help you meet your goal. The points are on the dashboard in my blog. This month we are grouping by training volume so people with lighter volume just getting in or back at it won't feel bad looking at their volume against someone who is healthy and starting say an IM build. |
| 2011-02-01 8:23 PM in reply to: #3261875 |
Master 1848 Canandaigua | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL Sorry kids have not been as present as I should. islandflyer nice picture and way to make me suffer in the chlorine playpool. Ouch. Question of the day I'll take a stab. Why learn bilateral breath? |
| 2011-02-01 8:29 PM in reply to: #3334305 |
| Veteran 196 Sydney | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL While I don't have an office to go to as I work from home, but I have a couple of early rising kids, I get them to school, picking them up, etc. etc. cooking dinner blah blah blah. The only way it will consistently work for me is to be an even earlier riser, 5:45am alarm time, out an back before the 5 year old needs breakfast and the 9 week old wants attention. Training usually wipes me out by 10pm anyway Just reminded of a link regarding this: http://zenhabits.net/10-benefits-of-rising-early-and-how-to-do-it/ Edited by Akuma 2011-02-01 8:40 PM |
| 2011-02-01 8:40 PM in reply to: #3334364 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL dexter - 2011-02-01 8:23 PM Sorry kids have not been as present as I should. islandflyer nice picture and way to make me suffer in the chlorine playpool. Ouch. Question of the day I'll take a stab. Why learn bilateral breath? I know the answer to that one but.......I'll leave it up to the group. |
| 2011-02-02 7:03 AM in reply to: #3334364 |
| Subject: ... This user's post has been ignored. |
| 2011-02-02 9:23 AM in reply to: #3334401 |
| Veteran 247 Nassau, Bahamas | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL I'll answer the bilateral breathing....do you want to run/bike/swim in circles?!?!?!? i tend to start out breathing every 3...then it becomes 3/2/3...then it becomes 2....the side depends on where the hottest girl is i'm staring at. Hate to say it again, but work your core! Really helps swimming. And learn to hold your breath, i find open water swimming if you can skip a breath because a wave kicks in your mouth (and then the next one does) it helps to have that breath held, and to breathe to your not favourite side. |
| 2011-02-02 9:39 AM in reply to: #3334966 |
| Veteran 247 Nassau, Bahamas | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL oh and another thing i can maybe help you guys with.... when I was in school 10 years ago, they said the "S" style pull was the best. Now its straight elbow pull, which I have definitely found faster and more efficient. Don't pull like an "S" down your body when you swim, extend your forearm and almost do a half circle with your forearm if that makes sense. I'll look to see if i can find the post where my ex-coach told me last year. caffeine is not helping the hangover. |
| 2011-02-02 10:30 AM in reply to: #3334993 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL islandflyer - 2011-02-02 9:39 AM oh and another thing i can maybe help you guys with.... when I was in school 10 years ago, they said the "S" style pull was the best. Now its straight elbow pull, which I have definitely found faster and more efficient. Don't pull like an "S" down your body when you swim, extend your forearm and almost do a half circle with your forearm if that makes sense. I'll look to see if i can find the post where my ex-coach told me last year. caffeine is not helping the hangover. have to admit, this made me laugh |
| 2011-02-02 10:31 AM in reply to: #3334993 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL islandflyer - 2011-02-02 9:39 AM oh and another thing i can maybe help you guys with.... when I was in school 10 years ago, they said the "S" style pull was the best. Now its straight elbow pull, which I have definitely found faster and more efficient. Don't pull like an "S" down your body when you swim, extend your forearm and almost do a half circle with your forearm if that makes sense. I'll look to see if i can find the post where my ex-coach told me last year. caffeine is not helping the hangover. have to admit, this made me laugh |
| 2011-02-02 12:45 PM in reply to: #3334993 |
| Master 1366 PNW | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL islandflyer - 2011-02-02 7:39 AM oh and another thing i can maybe help you guys with.... when I was in school 10 years ago, they said the "S" style pull was the best. Now its straight elbow pull, which I have definitely found faster and more efficient. Don't pull like an "S" down your body when you swim, extend your forearm and almost do a half circle with your forearm if that makes sense. I'll look to see if i can find the post where my ex-coach told me last year. caffeine is not helping the hangover. Wait, why not? Caffeine is my hangover suvival substance! Interesting about the 'S' vs the 'C'. I agree, but I never really thought much about it. I was taught the 'S' and when I started back swiming about a year ago, I could use it effectively with my right arm but my left one was pretty useless. Now that I'm focusing more on EVF, I find a 'C' is just more natural feeling AND I can get my left arm on board with it. Bilateral breathing - there are also those who believe it helps one develop a more balanced stroke. Of course, I've always been a bilateral breather and my stroke is not all that balanced (left to right), so YMMV. Today I have a crick in my neck, so I can only turn my head to one side at the moment. Luckily, I can breathe on both so I don't have to give up my swim workout. If this happened on a race day and I could only breathe one way, I'd be in deep trouble! So being able to breath bilaterally provides options and that's a good thing as well. |
| 2011-02-02 6:36 PM in reply to: #3261875 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL |
| 2011-02-02 7:24 PM in reply to: #3336204 |
| Veteran 196 Sydney | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL QueenZipp - 2011-02-03 11:36 AM Question of the Day: How do you gear on your bike to go up hills? Such a good question considering this mornings ride at Mt Annan Botanical Gardens which will be hosting the duathlons I will be racing mid year. As the lady at reception said "we specialise in hills". I beg to differ, I think they specialise in disproving the saying "what goes up, must come down"! Interesting to hear some solutions. |
| 2011-02-02 7:46 PM in reply to: #3336204 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL QueenZipp - 2011-02-02 6:36 PM Question of the Day: How do you gear on your bike to go up hills? Add to this....if you are changing gears at what part of the hill do you want to do this? |
| 2011-02-02 11:00 PM in reply to: #3261875 |
| Veteran 247 Nassau, Bahamas | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL how accurate is the calorie counter part of the log? |
| 2011-02-02 11:07 PM in reply to: #3336603 |
| Veteran 196 Sydney | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL islandflyer - 2011-02-03 4:00 PM how accurate is the calorie counter part of the log? Lifestyle calories is an estimate based on mathematical formula, make sure you update your activity level in Settings -> Training Log Settings -> Log Defaults -> Calorie expenditure. I have found the food calories to be quite on the mark, many are from USDA, otherwise you can create your own custom foods and enter them straight off the packaging. |
| 2011-02-03 7:54 AM in reply to: #3336361 |
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| 2011-02-03 8:05 AM in reply to: #3261875 |
| Master 2468 Muskego, Wisconsin | Subject: RE: QueenZipp & Dexter's good cop/ bad cop - FULL Looks like I get to skip a couple of workouts....Brielle (baby to be) sucked up all Mom's fluids so she's being induced. A couple of days prior to being full term so not a "huge" deal, but we weren't expecting her for another couple of weeks. I'll keep in touch. |
| 2011-02-03 9:22 AM in reply to: #3336853 |
| Subject: ... This user's post has been ignored. |
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