Iron Aardvark group - Closed (Page 10)

Rows, inclined bench press, and shoulder abduction will help with the high catch
Lat pull down will help with the pelvic rotation with swim and generate more power with the stroke
Tricep press will help with power with stroke as well
Squats will help with the fluttering kick- and squats are the best exercise on the planet.
Planks will help generate stability
Heel raises or jumping rope may help with the kicking but since your running and biking heel raises might be over kill

Thats all I can think of off the top of my head. If you want more I'll have to use more brain power than I have at the moment.

Bryan

Edit: Using land cables or resistance bands will give you more benefit in the pool that free weights.

There are some opposing theories about when to stretch. My belief is that it is best to stretch after exercise when the muscle is warm and more flexible. If you stretch before exercise when muscles are stiff and cold it makes the muscles more prone to small tears in the muscles which can make you more sore. I feel that everyone should do an active warm up (light swimming, walking or light pedaling) before rigorous activity then stretch some afterward.

I wouldn't be surprised if you feel some ache and pains after exercise. As we put our bodies through more stress of increasing our exercises it going to bump and grind beyond our bodies are accustomed too. Soreness is just part of the deal for increasing exercises. What is most important is listening to your body. If you are too sore and have sharp or shooting pain, its a good time to cut back or take a brief break.

When I exercise I only stretch my hamstrings, quads and heel cords. Nothing fancy.

Ok I have a question and need some feedback.  I am uncertain as to whether or not to do an Olympic two weeks prior to my first half ironman.  Unless I do one at the end of May this would also be my first Olympic.  I have also debated just doing a DU at the event (swim 1500 / bike) a good brick, without the run, which I would do roughly the same distance run the day before or after the event.  I think the DU for sure becuase doing close to the distance in the swim would be good practice and a cofindence builder and then the ride at 24 miles should not really tax me much if at all at that point in my preperation.  Due to the last statement, I think in turn that the run afterwards should not harm me either and that I could always take it really easy then. 

Any and all feedback welcome, and I know that at least a few will say "if your ready for the half, the Olympic should be nothing" just want to make sure I'm at my best for the half, not that I'm going to compete or anything but really want to have a good day and finish with a smile and able to walk around the next day.

Ultimately each person will have to decide for themselves how close to their "A" race to do a shorter race.  I personally think 2 weeks is right in the grey area.  1 month out is not even a question, I race once per month all summer leading up to my IM.  I just love the competition and race atmoshphere, so the more I can get of that, the better.  Last summer I did IMKY then took 10 days off completely.  a week later (with very minimal training) I layed down my best ever splits at an olympic.

Again, this is my opinion, not coaching advise..  I would say that 2 weeks out from your first HIM you would be ok to do a Olympic race, but you may only want to go 80-90% and then modify your recovery and your taper leading into the race week for the HIM.

As for the Half marry a month before the HIM, I think you should already be doing that much anyways, so it won't hurt a thing, and then plenty of time to still be ready for your HIM a month later.  Just be extra attentive to "feel" your way through the race, if you start to get a twinge in your chins, give it up an walk.  You don't want to risk an injury a month out.

These are only my opinions, as I said, every one is different in how their body will react to racing.

Mad props to all of you doing the IM or HIM. I'm looking at your schedules and I can't imagine doing 2 hour runs or hour long swims and only God know how long of a bike. That sounds exhausting and I want to take a nap reading about it.

I had a friend ask me last week if I would do an IM with him next year which I had been considering. Then looking at you training schedule, I'm frightened and might pass up the opportunity.

But seriously great job to you all.

Got a real scare last night and not sure how bad it will end up being.  Backstory - I have two bulging disks in my lower back (L1 & L2) that came to light about five years ago.  I have had flare ups in the past if I did way to much or did something specific to aggravate it.  In the past when and if I had a problem with it I had some warning, tightness, pain, soreness, that is until last night.

I was woke up last night by a pain in my lower back and moved a little just thinking I slept in a bad position.  I move and the pain basically got worse.  I could feel it becoming more painful and tightening so I went to get out of bed to walk around a bit.  I then found myself on the floor with probably the worse pain I have ever had in my back.  I layed there in pain for approximately 15 minutes before I was able to get up and make it to a hot bath which helped it, along with anti spasm medication (have from prior issues).  I am in shock at how this happened becuase I had no warning, and it worries me if this is going to just start popping up without warning.

It did loosen up a bit during the day and I was able to do a very lite spin this evening.  I know that sounds weird based off the above stated but my doctor has always told me that doing something warms the area and in turn relieves pain and pressure.  I just hate this because it really did worry me and I dont want to miss my 35 mile group ride this weekend.  I'm just going to take it a day at a time and see how it works out.

Poley, in regards to your post, you never know what you can do until you try.  You can do it if you want to and put in the work.  We have never done anything until we have done it.  I have never done a Half IM but believe I can and am working towards it and will find out on July 21 if I can do one.

this is exactly how I felt - right after my HIM I said never again but a few months later the bug hit again! If your anything like me you'll want to push yourself that bit further, see how far you can go and start thinking about an IM. It does take time and committment and sacrifices but if you want it enough you won't even notice them and soon it becomes a lifestyle. An understanding family is a huge part of it as they are impacted most of all.

A few yrs ago I had a mental block of getting over 10km - now thats a recovery run! My block at the moment is 4hr bike rides but I know once I do it once I'll wonder what all the worry was about!

I agree with Josh in that I think anyone can do an IM - it just takes a plan (be it 1yr or 3yrs) and the will to do it. As a friend said to me "how do you eat an elephant? - small bites - very small bites" - exact same goes for HIM or IM distance!