Fred D Mentor Group Part III (Page 11)

Great advice guys. I guess my racing plans for next year are so varied (tris, mtb race, time trials) that it would be hard to find a plan for that. I also have loved the freedom of not having a training plan. For me, I needed a break from the type A-ness of Triathlon, I don't use data (HR/power) and I found that I don't need to have an A race on the schedule to get me out of bed to train.  

My goal this year was to get better on the bike, I did this by riding lots and lots (compared to previous years). However, I don't think I can continue to see the same progress/improvement by simply riding a lot, I need to get more specific. I will probably switch things up a bit and do some more intervals and hills this winter. My running is limited due to my knee but it's been my choice to be conservative, it doesn't hurt at all, I'm curious to see if I can still be a decent runner on very low volume. So, I guess I do have plenty to work on this winter

I think I have a similar approach. I have long blocks where I am trying to accomplish something specific like run frequency or short power intervals or stroke correction...Another block may be more threshold bike, more tempo run or 20x100 type swimming.This is the 'plan in my head'. It's at a macro level, 8 week blocks.

On a week by week basis I adjust workouts based on other life events and weather. When it's nice outside, I jump on the occasion and go for a harder run. When it's raining I'll go for a swim or use the trainer.

At the end of the week I look what I did and if it was not aligned with the objective for the bigger block, I adjust the following week. I typically use weekends to do what I didn't get done during the week. I look at time spent in each sport and time spent in each zone and it's usually a good indicator if I am on track with my macro plan.

 Weather and work schedules decide the order in which I do my workouts. Treadmills and showers at work give me a lot of flexibility to move things around. I even have permission to set up a bike and trainer.

I use TP to make sure I am measuring how much fitness I am gaining/losing in each sport.

My personal feeling is that I do better following a plan when it comes to triathlon just because being time crunched if I do my own thing than a couple of workouts seem to fall off.  Not because I'm not motivated but because it just goes that way.  When it comes to biking and running, that's easy.  I did that last fall and this summer.  Single or even 2 sport focus isn't hard to just do it on your own.  In the winter 2010 I for the first time followed a plan and I saw good progress, but I think it takes a little fun away sometimes when I missed out on some group runs and stuff.  At the same time, it was the only way I fitting in the 3 swims, 3-4 bikes and 3-4 runs every week.  On my own I'd lose a swim and a run or bike and just be optimizing as much or be too destroyed to execute the workouts properly because I'd be jumping in to hill runs and then hard group rides with the roadies or whatever and just crushing myself.

Anyone catch Bockel's interview on competitor radio?

I like that guy.  I could see him on the podium this year.

If you don't listen to it, I'd consider subscribing to that podcast and giving it a listen every once in awhile.  There are some great interviews on there.

TSimone - 2012-10-05 7:47 AM I'm better off with a plan, too.  Even if it's just a framework.  It helps me as I've got an organizational obsessiveness about me.  Plus it gives me another excuse to dump something into a spreadsheet. 

As a DBA I curse spreadsheets.  Evil things.  Now, I'd stand me up an Oracle system, write a nice Java front end, and go to town that way.  lol 

I too prefer a plan.  Otherwise I'd probably end up so focused in one sport. 

tasr - 2012-10-05 8:25 AM Arend good points on forecast. Tom interesting idea a skeleton plan. How October. Marc and Jason great job explaining your training. I can really see it works for the both of you. Sally keeping it fun is must. I did not see much mention of the swim. Swimming is a great way to maintain fitness without complicated joint issues. I have learned to love what I hate the most in this sport. My struggle is the endurance run. More to come on that.

James, I wish I loved swimming. In the spirit of keeping things fun, I don't swim as much as I should

I like the idea of a skeleton plan and I think that's what I will do. I have so many varied events that I want to do with no A race for next year, I know that I need some sort of plan so that I don't overtrain or undertrain.

I'm interested to hear. I can say it's the one and only workout I actually look forward to in a week.

James, teach me to love to swim and I'll teach you to love the endurance run ;)  Unfortunately, I am a card-carrying SAT member...Swim Avoidance Therapy.  In a normal week, you likely swim more than I do in a year.  Very sad, but very true...

Agreed...Also, IME, I have found that "challenges" are a great way to focus on training blocks, but I have to be very careful of the risk of injury by "chasing spreadsheets."  

So what about it don't you like?  Maybe we can help make it a more enjoyable experience!

define long ride....  I didn't enjoy the 5.5+ hour rides for IM training but the shorter 2.5-3 hour ones were my favorites.  I was also starting to really enjoy the longer runs (I can't believe I just typed that....).

You look forward to 2x20 on the trainer ?

Fred D - 2012-10-05 1:08 PM  Similar to 'total immersion' swimming instead it sounds like you are looking at the 'total aversion' swim training plan huh?

LOL...exactly.

A new bike will do that to ya'

Great question. I'm not sure I have a succinct answer as to why I don't ejnoy swim training, especially when I love the sport like I do.

Cold pool water? Black line syndrome? Perhaps because I think I stink at it (IM swim time is 1:12.) I did not grow up swimming, i.e., swim team. I could swim, but not correctly. Ironically, I was a lifeguard in college; however, my boss called my stroke "controlled drowning." Plus, when my oldest daughter was 12 (and she has been on the swim team for most of her life,) she legitimately beat me in the 50 free. It is a strange feeling being both proud and humiliated at the same time. So, I have developed a psychologically scarred "total aversion" to swimming. Conversely, I love to ride and run...they are fun. I am not yet having fun in the pool. Thus, whenever life has required me to miss a workout, the swim was the first thing to be cut.

I have been working on my technique with informal advice from friends who are "fishes," but have not worked up the motivation to join the masters team. This thread has helped in underscoring the importance of the swim, which I have certainly diminished in my own mind.

Trust me, I am working on it and open to thoughts and suggestions. For the moment, I much prefer running 50 mile weeks and hammering the bike....and my wife rides with me, so naturally, I much prefer to be on the road.

Well, I would hardly say a 1:12 IM swim stinks!

If you can find a good masters group, I think it would go a long way to enjoying it more but it's not a guarantee for sure.  I was talking to a friend of mine this morning who is a strong runner, good cyclist but didn't like to swim and he told me that after forcing himself to be consistent in the pool for the last two weeks he has started to look forward to going and is enjoying himself.  I had given him some ideas of what to do for sets and he is seeing progress.  

I think it's that "seeing progress" that is key.  If you are just going, putting in the time and not really seeing any results then it's discouraging and easy to just drop it.  Decide you are going to improve and commit to putting in enough time to get results!  Make sure you challenge yourself and change things up - don't do the same workout over and over.

I do agree. I have not been consistent, have not challenged myself in the water, and I just keep doing the same workouts (basically, a continuous swim) over and over...sometimes I wear paddles though ;)

Arend...thanks for advice and encouragement. Let's see if I can implement this a bit during the off-season.

I would hate swimming too if I did that.  I trained for a 10K swim this year that had a lot of that.  I got REALLY sick of swimming those long uninterrupted swims building up endurance........ and I love swimming.  I've gone back to more normal workouts and am pushing myself by swimming in one lane faster than maybe I have a right to be in, but I am really enjoying the (panting, out of breath puke inducing) workouts so much more.

I'd get into the masters class ASAP, and swim in the fastest lane you can manage.  1:12 to me indicates your technique is basically sound.  I had a friend here ask me if there was a book, or a website, that would help him swim faster.  I told him to read fastyellow's LA Tri report.  Do what he did.  Swim your bum off.  You'll get faster.