Shellback1998 Group - FULL (Page 10)

Hello Scott, I would like to join your group.

My name is Kevin Wheeler and I am 48 years old from Peterborough, Ontario.  My first triathlon is June 5 which is a sprint distance. I have been training for a Olympic distance since last October. I could use some tri advice throughout the season. Iam anxious to race but nervous as well. I have been following the Oly distance training program with beginner triathlete.com. I run and bike with my heart rate monitor. Thank you Scott.

The calorie deficit was not intentional, it was one of those things that just slipped by and I realized it last night when I was actually putting things in perspective.  I have an appointment with the dietician next week to get my CaloriePoint Assessment done.  That will definitely help guide me where I should be at. 

Welcome Kevin, of course you can join. First advice, just have fun and race your race. You'll love this sport. Have you been following a training plan?

Scott

Oh, by no means hopefully I didn't sound upset in my previous post. I just don't want to see you get hurt. You're making great progress. I'm glad though that you're getting it looked into. 

Scott

Sounds great! Great job logging, I'm sure you're going to kill it. 

Scott

Awesome Job, I love my garmin(s), I have the 310xt, the 405, and the 705. I love analyzing my data.

Scott

Oh, no, I didn't.  I actually really appreciate the advice with it.  I knew it was possibly an issue (and know it can inhibit weight loss) so I don't want to have that working against me. 

Hello everyone,

Sorry to report that I do not get to read every post here, but I do skim through to try not to ask any questions that have already been answered.  Just an update on my training.  I have had trouble with my knees (doctor cleared to run) in that they swell up after I run and hurt quite a bit.  Some friends had an extra bike and gave it to me.  WOW, it is a Navigator 200 Trek.  OMG, I love this bike.  I am so lucky to have had it just given to me.  I have been on it 2 times (different days) for 1 hour each time.  I feel like I could ride and ride and ride.

I am still very new at this sport and am not buying expensive things until I decide I will continue with it.  However, I have a $30 HR monitor/watch combo from walmart and have been keeping track of my HR while riding at various points in the hour and my HR has been between 120 and 154.  Most of the time I check it once going it is between 140 and 154.  I also count my pedal reps and I try to keep them in the 60 - 80 range regardless of how many feet I am using.  I am doing well and it feels good.  This bike has more speeds than I am use to but I am on 2 (of 3) and 5 (of I think 8).  Don't know what all that means yet but I will figure it out.  Just need to look up more info on the bike. 

I love the bike because it does not hurt my knees and I can still burn calories.  I biked on the days I had something to do first thing in the morning that caused me to miss my morning walk (5k).  I am excited to start biking more but I must explore more than the division I lie in.  I have made so many laps here I am tired of the view already.  LOL. 

I am excited to start working on the swimming although I do not know when that will be yet.  Have to check the temp in the pool but it should be getting close.  In another month or so I am going to get lessons for swimming to help work out the problem areas. 

As far as running I am hoping to be under 200 lbs in the next few weeks and then I will begin that again.  YAH!  Sundays are weigh in days but went to the doctor today and it is looking good for this week. 

My nutrition is coming along.  I am always eager to learn more about nutrition especially since I am a diabetic, but I don't do any unneccessary supplements, vitamins or any of that as I have had trouble with my liver enzymes being elevated in the past and that is an eye opener!  I am curious what types of meal combos you all have as I find I am very tired after a workout and almost need a nap each time.  I am going to start trying 1 slice toast with peanut butter and half a banana for the next week and see how that goes.  I read it on this site somewhere. 

Well, thanks for reading and any comments you all might have.  Hope your training goes well and you feel healthier. 

Avona

I am soooo excited for the weekend.  I want to do a long easy bike even if it's raining.  Jen - I'm thinking of going on the trail down by Fairbault.  It's goes to Mankato (will not even go 1/2 that far) but my brother-in-law is just off the trail about 20 miles out so it makes a nice stop if it's pouring out.  I ran 3.5 miles at what I thought was easy but my heart rate was up so I think I am still recovering from my bike/run test on Wednesday.  Was going to swim tonight but decided to back off a bit.  I am trying to listen to my body and not overdue it and get injured.  I just want to get in shape faster.  I still have next week to complete before I get my recovery week.

Also, think I will try the skim milk with chocolate syrup.  I don't drink any type of recovery drink after any of my workouts and probably previously wasn't going far enough to warrant anything, but now that I'm kicking it up a notch that sounds like it would be a good idea.

I'm really learning alot from the posts.  Thanks for sharing and enjoy the weekend.

Linda

Linda - that sounds like a nice trail.  I give you credit if you go out today (or this morning).  I woke up at 5:30 this morning, looked at the temperature and changed my mind that today is going to be a swimming/running day.  I'll get on my bike tomorrow.  I don't think I can bear 44 degrees today.  Have fun on your ride!

Yeah, that type A thing has a hold on me too.  Its a very conscious effort for me to just be patient.  It was easier to do on the treadmill and stationary bike with built in HR monitors, but since I'm on the road now, and I am a poor judge of RPE, I think the monitor will help me stay in line too.

David

That's one thing about HR, you can always tell if you're pushing yourself to hard. I'm sorry to hear that it's happened to both of you. My first inclination is that you both are dehyrated, but it seems the underlying problem was the effort put out. Stay focused and committed and be honest with yourself and everything will come together. 

Scott

yeah, I agree it's easier on a treadmill, but make sure you have at least 1% incline on your runs. Running at 0, doesn't not simulate to running outside. HR should actually be higher indoors than outdoors as there is nothing cooling you off. 

Scott

Hi scout!  Yeah, those GPS ones looked great but I went something with more value for now.  After a few races I'm gonna upgrade!  ^_^  I see you're already doing some brick workouts!  Very nice!  I'm gonna do those after another month of base training.  How long do you wait between your cycling and running?

~Roland

As much as I want the GPS feature, I'm thinking of going ... uh... less expensive for the first time out too. 

As far as the run-off the bike, or brick (new term for me), I go immediately....as in park my bike, do a quick stretch, and start jogging/running.  I don't have to change shoes or anything - so less than a minute.  I have taken some advice I read somewhere about the last few minutes of my ride: I down shift to an easier gear and up my cadnece quit a bit (probably 100-110 rpm).  The first time, 2-3 weeks ago, I ran abt 1 minute and it was ALL i could do! I have gradually upped that a minute or so at a time. My goal is to start walking while I still have something left in the tank, recover for a minute, then try to repeat the first set of minutes (i.e. 5 run, 1 walk, 5 run - thats where I am now).  Next time, I think I will repeat run/walk/run round a couple more times to see what happens as I am starting feel like I might be able to do at least one more round....but maybe Scott will suggest a better way....Scott? 

David

Just got back from my bike ride.  30.3 miles, fairly flat course, 44 degrees and rained the whole way.  I wore layers, rain jacket and bike shorts.  My legs were cold at first so I just upped my cadence until they warmed up and was fine, UNTIL the last 3 miles where it was open and into the wind/rain.  I swear I was hardly moving, after that and putting my bike away and stretching I was cold. Cranked the heat in the truck up as high as it would go.  I'm going to take a hot shower now until I run out of hot water.

All in all a great day because I could get outside.  I think I got so fried out from being indoors all winter that I just can't stand the thought of going back inside except to swim.  Which is tonight.

Oh and Scott, I'm still using my daughters heart rate monitor until I get mine back and I was able to keep my heart rate around 136-137 for almost the whole ride until the end into the wind/tired/just want to get back to warmth and it went up to 153 which isn't a suprise.  TI tonight at the pool.

Have a great day everyone!

Linda

Ah... Shame on you, I woke up at 5, left my house at 5:30, got to the bike shop at 6:15, and biked 48 miles today. Temp at start was 44 degs, cloudy and foggy. Sometimes you just got to dress and layers and warm up by biking. The endorphin's are better in the morning.

Scott

Awesome Job, Linda! What was your cadence and average speed? Congrats on getting out there. Have fun swimming tonight. Great recovery for the legs today!

Scott

Great job Avona, next time you bike though. Try to have your RPM, about 90-100 especially during your base phase. That's more aerobic for the legs and you'll burn more calories. So switch your gears around so you can maintain that cadence throughout.Great job on keeping your HR in check... Good luck on getting under 200#'s, remember to stay focused and the weight will fall off on it's own. What diabetic are you? 1 or 2? Are you insulin dependent? If you are tired after a workout, usually means that you're not staying properly fueled.  Give me some details when you're on the bike on what your eating? What are you eating before the bike? Give me some insight on what a typical days consist with you.  Keep up the great work you're doing amazing. 

Scott

Well good! I am not an RD, or a coach so I don't want to overstep my boundaries. 

Scott

Kevin, you're logs look pretty good. Are you training with a HRM? If you do, what's your normal HR during these events?

Scott

Scott - I don't have the cadenance on my bike, but my average speed was 16.5 miles per hour.  I tend to move my gears around alot to keep my cadenance the same although my mph can change depending on the land.  When I bike indoors I try to keep my cadenance between 80-90, but I can tell you outdoor is slower.  I'd guess around 80.  This was an easy ride for me because I had felt so wiped out after the bike/run brick on Wednesday and I have a strong tendency to over train.  That's why I am using my daughters HRM.  She isn't using it and when my hr was consistently above 160 on the run yesterday I thought I need to ease back for a day or two. 

I have a 5K on next Saturday which is the end of my build week before my recovery week.  I plan to train through the 5K but thought I would ease up some for Thursday and Friday.  So, next week would look like:

Sunday          Run 4+ miles (havent been over 3.5 yet) in am, easy pace low Z3.  In pm, Swim 1200 meters (warm up, do TI drills, swim laps focusing on drill techniques)

Monday         Bike 12 miles, Upper Z2/Lower Z3

Tuesday        Swim 1200 meters same as above

Wednesday   Bike 12 miles followed by run 2-3 miles

Thursday       OFF

Friday            Easy bike ride 12-15 miles

Saturday       5K - goal is to run faster than last year (37:34).  Right now I'm running right around a 10 minute mile plus change so I'd like to run faster than 10 minute miles.  Will do the negative splits. Do you think I should start out with my normal pace?  I ran 10:06 minute miles on the run I did on Wed's brick so I think that would be a decent place to start since that was after the 14 mile bike.  What do you think? Oh and this is a flat course. 

Thanks for the advice.

Linda

Well if you run constance 10:06, that will give you a time of 31:18 for a 5k, that would be 6 mins faster than last year. Come race day, go out on feel. Go for a warm up. Don't just start running when the horn blows. Get those muscles warm. At each mile marker, look down at a watch and make sure you're on your pace. I have complete confidence that you will be fine. Come race day, don't go off your HR, go off of pace. You've done the training, now it's time to execute. 

Scott