Ernesto's group - CLOSED (Page 10)

UPDATE - So I took this morning off as well.  My training plan called for a 5 mile easy run.  My knee hasn't had any sharp pain at odd times for the last day and just a bit of general soreness later last evening.  I was thinking of testing it tonight with a easy run?  I don't mind discomfort or even some pain but am trying to find the balance between continuing to train and washing out the rest of my season with a more srious injury.

Ernesto, I'm sure you'll come out of your slump (if one could even call it that) and do well at IM Texas.  Just remember the vast majority of people who couldn't even attempt such a feat.  In the opinion of one who's never done such a race, there's no such thing as finishing an IM poorly.

I'm traveling this week, so training is spotty.  I'm in Georgia and while the pool is inadequate for any reasonable training, I think I'll still be able to get a run in tomorrow.  Trying to decide between a treadmill (exact but boring) and an outdoor trail (unpaved but interesting).  I did finally get my HRM working with my Garmin, but of course I didn't bring it on this trip (doh!).

One last thing, is this group geared more toward experiened athletes?  I've noticed the folks you respond to are mostly doing Oly/HIM/IM level events.  Everyone seems to have a plan in place and are tweaking it with your guidance.  Though I've done four sprints, I'm still looking for a training plan to help me get to the next level.  There is so much that I don't know, perhaps my questions are too broad or open ended for this forum?  That's perfectly understandable, I would just like to know so I don't take up your time, and perhaps can find a group to help a non-athlete like myself get to where most of you are (or seem to be).

Thanks

Mike

Mike:

I think the group has a wide range of experience levels.  I've done a handul of sprints and half-marathons.  I'm still grappling with the swim and getting comfortable enough to want to do an olympic or longer.  I don't think any questions are too basic and I believe that we wouldn't have joined a mentor group if (1) we all needed help from time to time and (2) we all wanted to help from time to time.

So...ask away!

-Mitch

Please ask any questions, no such thing as a ridiculous one. I wish I had chances to ask when I started, it would have save me some trouble...

Same here Mike...  I have completed two Sprints at this point.  I have my training plan together for the next race but only thanks to my husband putting it together.  This forum has such a mix it's great.  I read everyones posts to get tips and ideas.  It also helps me formulate my own questions.  I get motivation for those more seasoned.  We are one big loving forum here!!!!!  I think we can all benefit from each other by our common goal and passion to be better in out sport and cross that finish line!

Jen

Mike,

I started training in December of last year and have done ONE sprint tri.  I'm training to do an OLY in Oct, so I am still a beginner.  If you want to see beginner questions, go read the archived thread for this group.  All I did was hammer Ernesto and Mark with "newbie" questions.  At times they even said they appreciated my enthusiasm (you don't know any better when you're new).

My thought is you are "new" for at least one year  and no one can accuse you of asking stupid questions because you can't possibly know any better because you're new!  I've still got until December.

That's what makes the group so cool is that we can all benefit from each other.  Ask away so we can all learn.

Mike,

Just as everyone else said, this is a very diverse group in terms of experience. I'm coming from a running background and have been training but have yet to do my first triathlon. My first will be June 26, a sprint and then Aug 28th. (Chicago Tri, Olympic) I'm trying to get the hang of all of this too. For example today was the highest cadence I've ever averaged on the bike.

http://connect.garmin.com/activity/84857664

Ernesto, updated the logs with bike rides since weekend.  Can you give some input whenever you get a chance? This is 3x more than I have ever done in a single week before. Still feeling pretty good on the legs. Looks spinning entire winter is paying off.

Although avg speed rounds to be near same ball-park on every ride but the ride itself has a lot of spikes (on speed). It seems that I spike-up the speed and then fall down really low to recover. Although these spikes don't really feel taxing on the legs however they do slow me down drastically after every spike. Should I control the speed next time and try to contain in the same speed zone? I am trying to go for endurance... long, flat terrain.

Sudden drops are traffic-lights/intersections/crossings etc. Rest times are not included (stopped timer during break). Garmin connect links are on each bike ride record.

Should I try to record data with split times rather than 1 single record? Also, any tips on what fields should I monitoring on the device for optimal performance (device - FR305).

Thanks for the help!

People thinks that to be a good cyclist you need strong legs only. WRONG!, if that was true, all the gigantic dudes squatting 800lbs would be great cyclists. The truth is that a pair of legs that "fire" constantly at 90RPM or more win competitions. Strength gains are important too but much easier to attain, but still don't even come close to the gains from neuro-muscular training that you will get from the high turnover.

Number 1 and most important, training volume increments should be done in no more than 10 or 15% a week. Try to break the rule and it's spelled I-N-J-U-R-Y. Trust me here, your body needs time to adjust to the biomechanical changes of higher volume (curiously, speedwork is rarely the cause of injuries if you warm up properly).

You should not look for speed averages when riding because conditions change. If you are pedaling against 20mph sustained winds and uphill 7 degrees it would be crazy to ask yourself to hold 15mph, on the other hand, tailwind and downhill you could probably hit splits of 35mph at very low efforts.

So, my solution to you is set a heart rate (preferrably 180 minus your age) and try to maintain that number no matter what the conditions are (+/- 5BPM). This will expand your aerobic capacity and make you fast(er).

Now, on the other hand I see that your bike is good but your run is not quite up to par with your cycling. I think it could be a weight issue. I don't know your BMI but I know that the weight on the bike is very relative but running (being a weight bearing activity) makes the weight factor more obvious.

I suggest you read Maffetone's "Big book of Endurance Training and Racing" for some tips on training and weight management. You'll be surprised to know how easy it is to drop excess weight (without suffering starvation) and increase endurance.

I thought I would share this, because it represents a serious commitment... I got the ink done today, the last part of the 'Ironman thing'.

Not to rebuttal but just a clarification, the total of entire week is high because I rode 3x this week. Volume on individual rides was no more 15% increase though. Just trying to enjoy the nice weather since I was feeling properly rested. Should I reduce on number of rides/week? Over-training/injuries are as far as it gets away from my goal.

My warm-up is stretching for couple if mins and easy riding for initial mile or so. Same with running... quick stretch+walk for 5-6 mins before starting the run. Too less? Good enough?

Book ordered last week. Currently in shipping.

Ouch!  Me thinks the ink is worse than the event.  Looks good on you though

This is the first time in my life  I did ink and I thought the same, but turned out to be quite painless... Like being scratched superficially (Ok, maybe a bit worse than that).

Love your ink!!!

Jen

It just gets better with practice. It also helps if you learn to swim straight without sighting. Close your eyes and find out which way you tend to turn, then learn to compensate. When you do sight, do it briefly, without interrupting your rhytm, do not take a breath when you do it or you will drink water and tilt your head too much. Practice, practice, practice.

Thanks Jen!

Finished the Two-Week Test.  Lost about 5 pounds.  Must have made a difference because everyone is commenting that I look great (Funny, I didn't even know that I looked not great).

Did a MAF Test before and after.  I saw improvement of over a minute per mile (still walk/run due to HR).

My Garmin still has issues.  For Mike and anyone else, Garmin support is terrific.  They are shipping me a new hard strap.  I have tried all the troubleshooting steps including aloe vera gel.  The HR is still flaky.  I have read that there is a known problem with their HR straps.  Don't hesitate to call or email them.  They are very responsive and the unit is great when working properly.  I can literally see the results on the graphs.