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Ironman Louisville : Official Thread (Page 11)
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 2009-01-27 3:39 PM in reply to: #1742108 |
Veteran  116  elizabethtown |  Subject: RE: Ironman Louisville : Official Threadwith this being my first IM period I signed up for a half in May. I am using the half plan on this site and then I will implement the full plan after that. Seems logical to me but then again I am a newbe. From what I have read and seen, I just need to listen to my body and follow a structured plan. I will find out in august. The workouts are going very well and I feel better than I ever have.  |
| 2009-01-27 4:17 PM in reply to: #1742108 |
Master 2301 Rogersville, Alabama | Subject: RE: Ironman Louisville : Official Thread My workouts are going well. I currently have a case of swimmer's ear/otitis externa. But swimming is the strongest of my 3 sports, so I can except the missed workouts. My power to HR ratio has greatly improved. When I started out training w/ my coach Training Pace was; 140-190 watts and 145-165 bpm. Now at top of TP, my heart rate is producing 210 to 220 watts. The big thing for me was getting my metabolic rates tested. |
| 2009-01-27 5:12 PM in reply to: #1742108 |
Expert 686  oregon ave, | Subject: RE: Ironman Louisville : Official Thread I swim, bike, and run every week. The workouts are moderate in general. Keeping fit and mostly mentally fit. Last year I pushed it too hard in the winter and by spring I was burnt. Come March, I want to be in shape, no injuries and ready to focus. |
| 2009-01-27 7:03 PM in reply to: #1931516 |
Champion 9430 No excuses! | Subject: RE: Ironman Louisville : Official Thread jonmetz - 2009-01-27 12:09 PM It is pretty early to be worried about a regimented training plan. Reading over this thread, I am concerned that many people will over-train and get injured before the end of August. I think the winter months should be used for rest. Focus on your core strength and technique.
I see your point but I am an all in... or all out kinda guy. I either go head first or don't train at all. So for me I need to keep dropping these extra 40 pounds that I found somewhere and keep my butt working or the heat and hills will turn into a death march. Of course there is always that fine line of over training and showing up burnt out but hey isn't that part of the fun of Ironman? Its way more than a race one day a year its a lifestyle and hoping to peak at the right time! Good luck and best of training to everyone however and whenever they "start" |
| 2009-01-27 7:05 PM in reply to: #1932236 |
| Champion 9430 No excuses! | Subject: RE: Ironman Louisville : Official Thread BamaDC - 2009-01-27 5:17 PM My workouts are going well. I currently have a case of swimmer's ear/otitis externa. But swimming is the strongest of my 3 sports, so I can except the missed workouts. My power to HR ratio has greatly improved. When I started out training w/ my coach Training Pace was; 140-190 watts and 145-165 bpm. Now at top of TP, my heart rate is producing 210 to 220 watts. The big thing for me was getting my metabolic rates tested. Please explain more. I keep hearing this and am very curious about how, why, what it is all about. It will give you the amount of calories you need a day? |
| 2009-01-27 7:08 PM in reply to: #1931476 |
| Champion 9430 No excuses! | Subject: RE: Ironman Louisville : Official Thread Tri-Wog StL - 2009-01-27 11:52 AM Had a horrible Holiday season training-wise.......after Jan 1 I got back in the groove, swimming 7-8K per week and riding the Computrainer at least twice a week (including a 28 mile ride on the vitrtual Louisville course last week), two weight sets a week and running at least once a week....but all in all I'm in that "O.K. I'm doing the work, where are the gains/losses" stage....but I remain committed to my plan and will be focusing more on my calories and adding more running in the next two weeks! Paul Spent about an hour last night rebooting all my CT stuff as I was having issues with the software. Got my Louisville RCV up and running and had to jump on for a quick spin to see the "beautiful KY countryside" Definately looking forward to a ton of face time with my computer checking out the course |
| 2009-01-27 7:24 PM in reply to: #1932569 |
Champion 8540 the colony texas | Subject: RE: Ironman Louisville : Official Thread Shermbelle - 2009-01-27 7:05 PM BamaDC - 2009-01-27 5:17 PM My workouts are going well. I currently have a case of swimmer's ear/otitis externa. But swimming is the strongest of my 3 sports, so I can except the missed workouts. My power to HR ratio has greatly improved. When I started out training w/ my coach Training Pace was; 140-190 watts and 145-165 bpm. Now at top of TP, my heart rate is producing 210 to 220 watts. The big thing for me was getting my metabolic rates tested. Please explain more. I keep hearing this and am very curious about how, why, what it is all about. It will give you the amount of calories you need a day? Yes it was one of the better things I've spent money on (tied with swim lessons) I know exactly how much I should eat every day and can adjust it based on my workouts... But I am trying to lose weight and keep it off also.. edit to add.. If I can lose 30-35 lbs and increase my bike strength while doing so I will be better off. Edited by Gaarryy 2009-01-27 7:24 PM |
| 2009-01-27 7:46 PM in reply to: #1932569 |
Master 2301 Rogersville, Alabama | Subject: RE: Ironman Louisville : Official Thread Shermbelle - 2009-01-27 7:05 PM BamaDC - 2009-01-27 5:17 PM My workouts are going well. I currently have a case of swimmer's ear/otitis externa. But swimming is the strongest of my 3 sports, so I can except the missed workouts. My power to HR ratio has greatly improved. When I started out training w/ my coach Training Pace was; 140-190 watts and 145-165 bpm. Now at top of TP, my heart rate is producing 210 to 220 watts. The big thing for me was getting my metabolic rates tested. Please explain more. I keep hearing this and am very curious about how, why, what it is all about. It will give you the amount of calories you need a day? The bike for example. It gives me the percentages of fat and carbs that I burn at specific heart rates. My training is focused on flip-flopping my carbs and fat ratios at training pace(145-165bpm) or get the calories from carbs. at or under 300 calories. That way I can consume/eat the calories I burn from carbs(on the bike), and have a full tank of muscle glycogen form the run.
Let me know if I need to be more clear. Lots of numbers. |
| 2009-01-27 8:39 PM in reply to: #1742108 |
Regular 52 Fogelsville , Pennsylvania | Subject: RE: Ironman Louisville : Official Thread As someone who, years ago, was heavily into bodybuilding, I focused 80% of my time on diet in my overall program/lifestyle. It's make or break for every physical activity. IMO it's not all that hard to figure out your HR zones and follow a program based off this; the hard part is figuring out when to eat, what to eat - not just during training but ALL day (24hrs), how much your body can digest, factoring in how much you do expend during particular workout intensities and environmental conditions, allowing a diet that your body can become accustomed to - for example, we train to increase ME, power, turnover, etc - well your digestive system can be trained to digest more calories - some may beg to differ but I fully believe your enzymatic system accomodates your diet habits. I think while a test may be good, it doesn't factor in the excitement or adrenaline factor that a race gives you and therefore a good estimation of caloric intake is necessary. Honestly the best way is to just get out there, train in the conditions you plan on racing for your A race, and experiment. Keep a log of everything you do and make adjustment where and when it's necessary and you will see a vast improvement. |
| 2009-01-27 9:05 PM in reply to: #1742108 |
Regular 52 Fogelsville , Pennsylvania | Subject: RE: Ironman Louisville : Official Thread Also I noticed a lot of people focused on body weight and, hey, if that's your motivation to train on the days you just want to say "screw it", I support that 100%. What I don't think you should do is expect to get faster by losing the weight; before anyone jumps the gun, I know we all want to look good and, in turn, it makes us feel good to look in the mirror and like what we see so other than that... It's a fine balance between losing weight - fat/muscle or just fat. If losing weight is your goal, obviously you'll want to lose fat - diet or don't worry about your weight so much. Almost everyone I used to train both bodybuilders/powerlifters and the average joe (w/ a few extra lbs), I would make a diet for them that follows a 50/30/20 ratio of carb/prot/fat(healthy fat). This will give most of us, even triathletes, the necessary ratio to pull through long endurance workouts but also aid in recovery. As we've all read many times, recovery is when we make the gains; so true. One sort of caveat, don't focus on diet so much...I know after all that I'm kind of going back on what I said but dieting can be brutal and mentally exhausting...not exactly what you want while training sooo much for an IM. 3 KEY dieting factors that will be a happy medium - eat a healthy bfast, drink a shake immed after a workout, and just eat healthy in general and not worry about the occassional piece of cake. We expend so many calories that we have to make sure we get in about the same amount, preferrably through healthy foods. Edited by Tee2078 2009-01-27 9:06 PM |
| 2009-01-27 9:15 PM in reply to: #1932743 |
Master 2301 Rogersville, Alabama | Subject: RE: Ironman Louisville : Official Thread Tee2078 - 2009-01-27 8:39 PM As someone who, years ago, was heavily into bodybuilding, I focused 80% of my time on diet in my overall program/lifestyle. It's make or break for every physical activity. IMO it's not all that hard to figure out your HR zones and follow a program based off this; the hard part is figuring out when to eat, what to eat - not just during training but ALL day (24hrs), how much your body can digest, factoring in how much you do expend during particular workout intensities and environmental conditions, allowing a diet that your body can become accustomed to - for example, we train to increase ME, power, turnover, etc - well your digestive system can be trained to digest more calories - some may beg to differ but I fully believe your enzymatic system accomodates your diet habits. I think while a test may be good, it doesn't factor in the excitement or adrenaline factor that a race gives you and therefore a good estimation of caloric intake is necessary. Honestly the best way is to just get out there, train in the conditions you plan on racing for your A race, and experiment. Keep a log of everything you do and make adjustment where and when it's necessary and you will see a vast improvement. I agree. I have weekly forms and logs to turn in. And I found out I'm not eating enough, for my current training block. In Ironman nutrition is as important as swim, bike and run. While it doesn't factor in excitement and adrenaline, it does factor in Heart Rate. Which is kinda the tachometer of the body. The test are just concrete info to let me know how I'm progressing and what I can maintain. Did you compete when you were bodybuilding? I co-own a gym and hear alot and see alot about it. Its great when a 280 pound guy ask me for a spot. We laugh when I say, "you're that desperate" |
| 2009-01-27 9:57 PM in reply to: #1932795 |
Regular 52 Fogelsville , Pennsylvania | Subject: RE: Ironman Louisville : Official Thread haha you only have to look out for the ones that wear short shorts, towel each other off, or kiss their biceps and flex in the mirror like they just curled a truck and gained an inch on their ccks all in the same set. Bodybuilding is in my blood but it's an entirely subjective sport and that can be tough to accept. Yes I have competed and took one loss (2nd place) very hard. After that I just trained with a bodybuild mentality excluding the competition (hardest part). I focused on helping other bodyuilders through my knowledge and experience. Believe it or not, I also trained a few college soccer players and baseball players to get them ready for their season program. I didn't mean for that testing comment to come off as an attack or anything. Personally if had to choose between an LT test or a metabolic test, I would go with the metabolic first then the LT. If your coach is factoring that in to your training plan then he/she sounds on top of things, assuming he knows how to read the changes your body will make and why they changed but I'm assuming since he asked you to get the test, then he probably does. Utilizing that information puts you steps ahead of most triathletes. I can't stress enough how important that is. Good for you for getting that test done and thanks for sharing your results. |
| 2009-01-28 9:20 AM in reply to: #1932873 |
Master 2301 Rogersville, Alabama | Subject: RE: Ironman Louisville : Official Thread Tee2078 - 2009-01-27 9:57 PM So true (bold). In our gym it’s usually the under 25 crowd that’s above 16% BF. They act like they're Invincible. The young ones like to challenge me to weight lifting challenges. I tell if they can keep up with me on the treadmill I'll lift with them. Our long term members love to see these challenges.haha you only have to look out for the ones that wear short shorts, towel each other off, or kiss their biceps and flex in the mirror like they just curled a truck and gained an inch on their ccks all in the same set. Bodybuilding is in my blood but it's an entirely subjective sport and that can be tough to accept. Yes I have competed and took one loss (2nd place) very hard. After that I just trained with a bodybuild mentality excluding the competition (hardest part). I focused on helping other bodyuilders through my knowledge and experience. Believe it or not, I also trained a few college soccer players and baseball players to get them ready for their season program. I didn't mean for that testing comment to come off as an attack or anything. Personally if had to choose between an LT test or a metabolic test, I would go with the metabolic first then the LT. If your coach is factoring that in to your training plan then he/she sounds on top of things, assuming he knows how to read the changes your body will make and why they changed but I'm assuming since he asked you to get the test, then he probably does. Utilizing that information puts you steps ahead of most triathletes. I can't stress enough how important that is. Good for you for getting that test done and thanks for sharing your results.
As far as the attacking thing, I didn't take it that way. My next test is in July during training camp. The test gives us some objective data to see how I've improved/changed. |
| 2009-01-30 10:24 AM in reply to: #1742108 |
Expert 815 Milwaukee, Wisconsin | Subject: RE: Ironman Louisville : Official Thread I'm over half way through the Beginner 1/2 IM Plan. I'm heading to Florida for spring break, (YAY!!!!!), and starting the Beginner Full IM Plan as soom as I get back. I still feel VERY underprepared for Lou, but I'm trying to take it one day at a time. Can't wait to see you all!! |
| 2009-01-30 10:29 AM in reply to: #1937376 |
Champion 8540 the colony texas | Subject: RE: Ironman Louisville : Official Thread There is plenty of time,, of course panicing now is a great way to get ready... after spring break of course |
| 2009-01-30 1:38 PM in reply to: #1937376 |
Regular 52 Fogelsville , Pennsylvania | Subject: RE: Ironman Louisville : Official Thread Pegasus1731 - 2009-01-30 11:24 AM I'm over half way through the Beginner 1/2 IM Plan. I'm heading to Florida for spring break, (YAY!!!!!), and starting the Beginner Full IM Plan as soom as I get back. I still feel VERY underprepared for Lou, but I'm trying to take it one day at a time. Can't wait to see you all!! SWEET! Have fun. The beginner Full IM plan is a good one to get you ready for the build season. I know what you mean...I never think I'm ready for races but that works for me so it's all good. It drives me to work hard. Edited by Tee2078 2009-01-30 1:38 PM |
| 2009-01-30 1:52 PM in reply to: #1742108 |
Melon Presser 52116 | Subject: RE: Ironman Louisville : Official Thread Is anyone else using one of Don Fink's 30-week plans (and therefore starting on Sunday or Monday) as well? |
| 2009-01-30 4:11 PM in reply to: #1937878 |
Champion 10157 Alabama | Subject: RE: Ironman Louisville : Official Thread TriAya - 2009-01-30 1:52 PM Is anyone else using one of Don Fink's 30-week plans (and therefore starting on Sunday or Monday) as well?
30 weeks? Holey moley! Is this like a couch-to-ironman plan? :-) I'm using the Rogillio 's infamous swim-bike-run-as-much-as-my-body-can-stand-and-w/o-going-insane IM plan. ~Mike |
| 2009-01-31 8:07 AM in reply to: #1938176 |
Master 1411 Lexington, KY | Subject: RE: Ironman Louisville : Official Thread Now I know the name of the plan I've been using. |
| 2009-01-31 12:56 PM in reply to: #1938176 |
Melon Presser 52116 | Subject: RE: Ironman Louisville : Official Thread Rogillio - 2009-01-30 4:11 PM TriAya - 2009-01-30 1:52 PM Is anyone else using one of Don Fink's 30-week plans (and therefore starting on Sunday or Monday) as well?
30 weeks? Holey moley! Is this like a couch-to-ironman plan? :-) I'm using the Rogillio 's infamous swim-bike-run-as-much-as-my-body-can-stand-and-w/o-going-insane IM plan. ~Mike Not really, but for me it kind of is. *grin* |
| 2009-01-31 3:31 PM in reply to: #1938176 |
Champion 8540 the colony texas | Subject: RE: Ironman Louisville : Official Thread Rogillio - 2009-01-30 4:11 PM TriAya - 2009-01-30 1:52 PM Is anyone else using one of Don Fink's 30-week plans (and therefore starting on Sunday or Monday) as well?
30 weeks? Holey moley! Is this like a couch-to-ironman plan? :-) I'm using the Rogillio 's infamous swim-bike-run-as-much-as-my-body-can-stand-and-w/o-going-insane IM plan. ~Mike Hey you could be my coach.. :-) |
| 2009-01-31 9:51 PM in reply to: #1742108 |
Expert 815 Milwaukee, Wisconsin | Subject: RE: Ironman Louisville : Official Thread Did a swim/bike/run workout today! Went pretty well, hope everybody is having a great weekend!! Edited by Pegasus1731 2009-01-31 9:51 PM |
| 2009-02-01 1:10 PM in reply to: #1742108 |
| Champion 9430 No excuses! | Subject: RE: Ironman Louisville : Official Thread |
| 2009-02-01 3:35 PM in reply to: #1742108 |
Veteran 422 St. Louis | Subject: RE: Ironman Louisville : Official Thread I am doing Don Fink's Be Iron Fit competetive 30 week plan. I did it last year, but missed some workouts, and wasn't so competetive  Kicked off the 30 weeks with a marathon today! |
| 2009-02-01 4:25 PM in reply to: #1742108 |
Extreme Veteran 725 | Subject: RE: Ironman Louisville : Official Thread Me too, Maura. The competitive "be iron fit" is the plan I used last year. I'm using it again this year. It starts tomorrow! I plan on really hitting it hard this year!! |
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