Shellback1998 2012 Group FULL (Page 11)

I made a quick sheet up that shows days of the week and a place to write which workouts I will do each day of that week.  I have a lamination machine, so will laminate it and use Dry Erase Markers to fill it in.  I plan to have it in the Master Bathroom, so when I get ready at night and in the morning it will be there to reference for my workouts.

I thought I would share so someone could save themselves the time to make it.  It isn't fancy, just functional *grin*

I should add that it is made in Excel

I have a question.  The training plan I am following has 3 days swim, 3 days run and 3 bike.  Obviously that means that most days I am doing 2 of those activities.  I was wondering if I am supposed to always do them one right after the other (such as Swim then Run or Swim then Bike) or can I swim in the morning and run in the evening as long as it is on the same day?

I think I know the answer to this one, but am hoping there might be a trick to making them work.

My goggles came in the mail today and I did the push to face and see if they stick there trial.  They stick on the right side of my face, but not the left side.  I think it is because they have a "set" bridge and maybe my eyes are closer together than they account for.  I am not sure.

Anyway, does this mean I need to send them back and find a new pair to try or is it possible there is a trick to using them I could try?  

They are Speedo Air Seal Tri Active if that makes a difference?

Thank you!  I was hoping that could be so but wasn't sure if that was part of the training doing one right after the other.

Good Morning!!!  Day #2 done.  I am very thankful for the lady who runs our local pool.  She has been giving me major advice and tips.  The swim is the most intimidating for me.  Didn't realize that being able to move through the water isn't really the same as "knowing how to swim." *Grin*

The training for this week is:

Monday - Swim (100 meters)  Bike 20 min

Tuesday - Swim (100 meters)  Bike 20 min

Wednesday - Run/Walk  30 minutes

Thursday - Swim (100 meters)  Bike 20 min

Friday - Run/Walk  30 minutes

Saturday - Run/Walk  30 minutes

Sunday - Rest

I had to move some of the training days around due to when the pool and gym are open and based on when my husband is working.

I feel pretty good and am proud of getting up at 5 AM two days in a row! *grin*  Previously I have not been a morning person 

Great job on waking up early.... So, just for my reference, why are you stopping at 100M? Isn't that only 4 lengths of the pool? Are you doing drills the other time? Where are you going to be biking for 20 mins? At the gym as well? Keep up the good work.... 

Yes that is 4 lengths of the pool.  The 22 week training plan calls for a warm up, Freestyle 50 m and cool down of 50 m.  Since I really am not good at swimming, I have done some breathing exercises, kicking and arm exercises while in the pool.  Then I have swam any way I can (under water, backstroke, my version of freestyle) for the 4 laps.  Then I hang out in the pool until the other part of the gym opens.  While in there I do more breathing exercises (I didn't realize I was holding my breath under the water so much) and just get used to being in water.  

The pool offers swimming lessons starting in March, so will probably need to sign up for those.  For now I am using that website referenced earlier and watching videos from there on what to do.

I leave the pool, change and go do the bike on a stationary bike. Once the weather cooperates and I borrow the bike from my Mom next month, I won't have to time things based on the gym hours as much. 

Scott if you're logging Beth's routines her yardage was off again. My lane was listed at 3200 but I did 400 not on the sheet and only did 3200. The items in italics were my warm up before class and an extra 50 I got in before we started the part where everybody was going on the same mark.

100 free
200 2X100 pull with paddles on :05 RI
50 kick with fins
600 free every 4th length breast
100 4X25 corkscrew pull buoy
300 4X75 (25 pull buoy @ ankles/50 free)
50 free
250 2x125 @2:30
500 4X125 @2
450 6X75 @1:30 desc 1-3 4-6
400 8X50 @2 desc 1-4 5-8
200 free
3200

Ok, yeah I'd suggest to take the swim lessons... I don't remember how long your swim is on the even that you would like to compete, but remember 1/4 mile swim is 440 yards or 402.336 yards.. So, continue to work up to that...  But sounds like you're doing a great job so keep it up.

Wow, almost a 1/2 mile swim for a sprint...  But then again there is one of those here in Massachusetts as well

Hey Christi-

I was following (loosely...) a similar swim buildup when I started training 6ish weeks ago.  I was also super nervous about the swim (mine is 750m...so you got me beat by a lap!).  The thing that help me most psychologically was just seeing how far I could swim, regardless of stroke.  I was surprised that I could do the whole distance, in a moderately decent time even using a lot of breast stroke.  I'm not sure if that is really the best thing to do from a training perspective, but maybe Scott or everlong can weigh in.

Keep going though... the swim is now my favorite workout (and I dreaded it prior to this!).

Chris

After figuring out my LT Threshold last week, I completed a bike workout this morning (about 17.6 miles) and I really focused on my HR zones. I felt I worked harder than I may have otherwise worked (watching TV on a trainer tends to make me slack off) by making sure I stayed in my targeted HR zones. 

What zone are you biking in?

My workout was as follows:

WU: 17'
MS: 5x3' w/ 9' of Zn1-2 riding in between sets.   
#1 End at low Zn 3 
#2 End at middle Zn 3 
#3 End at upper Zn 3 
#4 End at lower Zn 4 
#5 Build to Zn 4 in first 45s and hold. 
CD:  17"

Why are you working so hard in your base phase of training? My bike rides, I do not get about 130 on the bike... I assume, you're in the 140's and or 150's... Does your plan call for that high? Where did you get that workout on the bike?

I am working off of the Winter Mainteance Plan from BT's website - while not all of the workouts are scheduled like this, today's was.  Note, the time spend in the Warm up, the cool down and the time in between the intervals was in Zones 1 -2.

A general question-

When you all are having days where you just can't seem to work hard, how do you tell when your mind is tired and holding you back as opposed to your body being tired and holding you back?

I ask because I am of the belief that I need to train my mind to overcome its tiredness and learn to keep focus, but if my body is truly tired I need to listen and rest it.

~Chelsea Rae

Hey Chelsea, well that's why I train with a hear rate monitor, and with a power meter on the bike. I know my baselines and If I can't reach any of those then you're either fatigued or over training... What have you been doing for your workouts? Also, did any of those websites help you with your the question you asked earlier?

Group, just to let you know, if there are questions you want to ask but not in a forum atmosphere please feel free to email me at [email protected]  I'll do my best to answer them there as well. 

Scott

It all depends on how much you're going to spend. But something that you can watch your HR on all three sports would be preferred... Not so much in the water. As you're HR will be lower, as water actually compresses the body so your Max HR in the water will be lower.   What kind of Gym do you belong to? I belong to the YMCA, and those machines use the polar technology, so if either your on a treadmill or a spin bike you can get your HR.  If you can afford like $150, I'd get the Garmin 305, however you won't be able to bring this one in the water. If you bought the 310xt, you can bring this in the water.  

Scott