SBR Utopia - OPEN (Page 105)

BC is beautiful. When do you report?

Ha, I can totally relate

Which plan are you looking at right now? The ones on BT are pretty basic/one size fits all.

Most online training plans/books are pretty much one size fits all. Are you wanting a balanced plan or one that focuses on a weakness/strength?

Well, I am just looking for something to provide some guidance. I know that one size fits all isn't a great approach for anyone looking to do more than "just finish."

I think I have a pretty good idea of how I am going to organize the swim and the run but it's more of a bike plan that I would like to look at. I am curious to see some typical workouts and then the progression over the 12-18 (or whatever) weeks.

I've never actually followed a triathlon plan.

I'll work with you to create one if you like but I'm not available 'til March 12th. That's lockdown week in Bali, though, so I am available ALL week.

Alright, yeah, that would be great.

My line in the sand it at puking in the pool and I would rather my bike seat not look like yours. Do we need a safeword or something? 

Gotcha...I'm the same way. I put together my own training plan..heavy on the bike and light on the run. I always need guidance on the swim because I can't get to a masters class and left to my own devices, I would never swim enough. I'd be glad to give you advice on the bike part of training, I've become a better cyclist this past year or so. Biggest thing I learned is that cycling is a bit like running, you can get better by cycling a lot but there comes a point when you have to do some speedwork if you want to get faster. With your already strong run and swim abilities, you should be looking to kill the 40km part of that Oly and do really well

That sounds great. Thank you! And psssh my swim abilities need work too, I just already have an idea of how I am going to do that. Actually, it could all use some work haha.

Do you tend to do more short high intensity stuff on the bike? I know that you can do a lot more of that with a lot less stress to the body than you can with running. That being said, do you also need to do long rides? And is a long ride just the 40K or do you need to go beyond?

As it turns out, it's just a nasty sinus infection. But everything involved is red and swollen. I don't remember my throat aching this much. Ears and teeth, yes, but not my throat. But I have meds now, so it's just a matter of time.

I'm thinking of jumping on the trainer for 30 minutes or so. I may forego outside training until my ears feel better. I don't know what to do about swimming. Wait or will I be good for tomorrow?

Yes, you can do a lot more interval work on the bike at lower risk of injury (provided you have a good bike fit). Carmichael's Time crunched triathlete/Cyclist have some great bike workouts. 

I'm a believer in going longer on the bike, if you can. Get in some 2 hour rides with some race pace efforts (10-20 mins then recover). Also do some bricks or transition workouts: One of my favorites is 2 mile run-8 mile bike x3. 

Good for you Kevin...I didnt lose much cardio when i sprained my a-c in my shoulder last summer.

Rusty.. nagging shoulder pain is tiring. I didnt realize how much it was dragging me down till I had the pt on our swim team work on my shoulder. I felt like a new person after she worked on it. Leftover stuff from the a-c sprain.

I have been enjoying good success with my bike/run blocks. I see a splash and dash i want to do...and a 16 mile TT at LBJ'S ranch. The TT starts on his old runway! its a couple weeks away. Seems like a good way to start the season. I totally ignored the discussion here about TT...."I will never do THAT."  HA. Now i can't find the discussion..I poked around for a while and gave up. 

Rider goes out every two minutes and it a "mostly " long straight course. So.....here we goooo

The I-90 trail is pretty good for hard bike riding because there aren't a lot of pedestrians.  Going across the bridges is a lot of work with the wind and you can ride around Mercer if you want to get off the trail and work on some hills.

For a longer route, I go up the Sammamish River trail to the Burke Gilman, south over the Montlake bridge, follow Lake Washington down to I-90 trail, then east back across.  But that works out to 50 or 60 miles which might be overkill for an Oly.

Great suggestions. I run the I90 trail often. That is a great idea. Thanks! 

You think the bike seat's bad? I've finally got some skin back on my crotch

Also, puking should be done OUT of the pool, not in the pool.

Yeah, a safe word should probably be a good idea ...

Jumping back here seemed logical (I guess, just got done with Masters). Things from run training can transfer well to the bike if you understand them. For keeping concepts simple for the bike, concentrate on threshold improvement. This would be stuff like stronger tempos and cruise interval patterns. Work at this level a couple times a week. Switch in a higher intensity VO2 every now and then. That would be like what we discussed for running not too long ago. The pattern of equal work to rest is the same here. For both types of workouts (threshold & VO2), make sure you're working up where you're supposed to be.

The rest of the riding would be generating as much aerobic stress as you can fit in. What you do for specifics depends on how much time you have to ride, how much you want to do, etc. You may be working up at threshold again for this. You can ride long and at an easier effort. You can move this up to lighter tempo range. Maybe more threshold if you're up for it. Just get it in and make sure you can still ride the hard ones hard. Hope the general concepts like this helps to start. It can take some practice to get a good feel for what you can do.

Yikes ! 

riorio - 2013-03-05 7:44 PM My son won his cross country meet today. I have to admit, I was more nervous that he was. It was a 2 loop course, he came in on the first loop way out ahead and I was hoping he wouldn't blow up but he held on and won by a good 10 seconds. He beat his time from last year on that course by almost a minute! Proud mama here!  

Awesome!!!!