David Gillen's Group - FULL (Page 10)

9-10 hrs/week WOW. I had no idea you were training that much.  For the last 6 month of training before my IM last year I averaged 11 hrs/week.  Granted I had a couple 18 hour weeks, but I think the consistent training pays off more than the big weeks.  

So yes, Pene, you are not a beginner any more, and I'm glad you don't fee like one.  You certainly seem to have a real interest and passion for this, and that it was it takes to take it to next level (HIM and IM).  I  

This is true, but remember that it will take months before you realize the full benefit of aerobic (Long Slow Distance LSD) training in zone 2.  Pene, I know you get frustrated running in zone 2; a lot of people do.  But, try to stick with it as it's very important for century and marathon training. 

Trust me you can actually get fast training slow in zone 2.  After taking a couple of months of active recovery after my IM last September, I trained hard (i.e., more workouts above zone 2) for just one month, and then I set THREE PRs in December (5K, 10K, and Half Marathon!)  I credit this success to all my zone 2 training before my IM.

First of all, Awesome race Kevin.  You should be proud, 24:40 is a very respectable time, even if it wasn't your first 5K.

Secondly, you have absolutely the ride idea about wanting to run "negative splits" (i.e, each mile faster than the previous), and you almost did it.  I think you probably went to fast in mile 2 (7:15!).  Had you run something like a 7:40-7:45 2nd mile, you might have been able to run a 7:30 (or faster) final mile which would have given you your negative splits. 

Practice this in training but a slower paces.  For example, run a 8:30, then 8:15, and then shoot for 8:00 or lower on mile 3.   Running negative splits is a great training technique that will teach you to better pace yourself during races.

Pene is right about zone 2 workouts.  I'd like to see you work up to some "over-distances" (i.e, 5-6 mile runs) at much lower intensity (HR) than your 5K pace.  Keep it nice and easy for these longer runs.  

However, if you're focus is on 5Ks and sprint triathlons these season, I'd also suggest that at most once a week you try to do a track workout where you do some 400m repeats or intervals.   Run 400m at your 5K race pace or even a little faster, and then walk or slower jog 200 - 400m to recover.  Then repeat 3-4 times.  

Let me know if you have more questions about this. 

Awesome, Pene!  I think you'll be glad you did this test as it will really help you know about much you should try to drink every hour on the bike, and yes please test it on the run too.  I bet you'll find it to be even higher.  Also, consider retesting when it's a little hotter or more humid out just so that you know how much you should be drinking in a variety of conditions.  You never know what you'll get on race day.  

Good job.  I'd venture a guess that most triathletes don't know their sweat rates, so this gives you a leg up on them.  Hydration is so important especially for long courses!

On a personal note, I did my first triathlon in 8 months yesterday!  It was right in my town, 5 minutes from my house.  Very convenient.   I just did it has a warm up race to get me pumped up for Escape From Alcatraz this coming Sunday.

Race report here 

Pene, you're getting very well educated these days.  I like it.  That is what I did to coach myself.  Read everything in sight!

One of my core training tenets is race specificity.  That simply means tailor your training to meet the demands of your race.  If you want to race a 5K fast, yes, you must train fast.  You should be doing track workouts and tempo runs.  However, if you want to finish a century or marathon strong, then you should be more concerned with endurance rather than speed.  Thus, in your case Pene, I would still recommend a high percentage of your workouts be in Z2.  However, if you wanted to mix in a few track workouts or tempo runs here and there to help you prepare you for your shorter races this summer, that would be fine.  Just don't over do it.  

For any of us here, I'd be really careful with the higher intensity (i.e., above zone 2) training as it feels good and is fun to do but can be harder to recover from.  I know this from experience.  Over the past 3-4 weeks, I've increased the intensity of my training by mixing in bike intervals and track workouts in an attempt to peak for my race this Sunday.  However, I over did it, got overtrained, and I could not do some of my most important workouts last week because I wasn't recovering properly.  I could tell this because my perceived exertion was really high compared to my HR.  So, please learn from my mistake and be careful with the fast stuff!

Thanks Mike.  I'm a very strong believer in recovery shakes/smoothies.  I don't know if you can get Endurox in England, but if you can I'd recommend it.  I've used it the past 2 years and have loved it.  This year, for financial reasons, I'm trying to make my own recovery smoothie by mixing water, protein powder, maltodextrin (a complex carbohydrate), and some flavoring.   A couple of notes on recovery shakes:

1. Try to consume them within 15 minutes of finishing a long or tough workout
2. Make sure they have plenty of high GI (Glycemic Index) carbs that will get rapidly absorbed into your bloodstream and muscles.
3. Try to include some protein to help with muscle rebuilding.  Many people recommend a 3:1 or 4:1 ratio of carbs to protein.   

I'm assuming that your A race for this season is the London Duathlon on 09 Sep 07, right? and it has a 20K bike leg, right? And I'm also assuming that this will be the longest bike leg you have in any race this season, right? If I'm correct, then here's what I'd recommend:

1. Continue in with your zone 2 training building up to 30K or maybe even 40K. This might take a couple of months. Let's say by the end of July you can ride about 30K reasonably comfortably staying in zone 2, then...
2. Spend August working on speed and getting faster at that 20K distance. 20K in zone 2 should feel easy at this point, but 20K in zone 3 will be tough. I wouldn't recommend trying to ride 20K in zone 3, but rather try some short (3-5 minutes) intervals where you push the intensity up to zone 3 and 4, and then have rest interval. By all means, feel free to try the workouts that Pene listed, but the basic idea is the same, simple one as running: Go relatively hard and fast for a short amount of time then recover and repeat.
   
3. Try to get in one brick (run then bike or bike then run) workout a week. These will typically be the toughest workouts you do, so be sure to be well rested before them and recover well afterwards. However, they do a great job in preparing you for a duathlon. Start by simply running for 10 minutes or so after a ride. Nothing fast, just get used the feeling of running on tired legs. Then we can build up and do some longer and faster bricks as you get closer to your A race date.

You don't need a big taper for a sprint triathlon.  Just don't do any super long or super hard workouts that will take you too long to recover from.   If anything you could shorten your workouts a little, but try to go a little faster when you do them.  And I'd keeping do them until about 3 days prior.   Since you're race is on a Sunday, I'd do an easy workout on Th, take Friday completely off, and then do a short 20-30 bike, followed by 10 minute run on Saturday AM just to keep you loose and mentally sharp.   You're not going to improve your fitness in the last 3 days.  It's all mental training at that point. 

Don't overdue the carbo loading either.  Just eat normally, but try to trade a little fat some more carbs.  That's all.  Minimize fiber the last day also.  Also, stay hydrated too.