TEAM RFP (Relentless Forward Progress) CLOSED (Page 12)

Originally posted by kcgolf

Ok Team - sorry to scare any of you with video of me in my suit swimming I will probably post more so get used to it lol.

Speaking of swimming - I did an extra pool session yesterday afternoon for an hour - worked on my Total Immersion drills - needed the refresher

On tap for today - Swim at 4 (going to do speed and interval work, keying on proper body position) and then a 45 minute run on the dread mill when I get home watching something on TV I guess. The weather here is so brutal I CAN'T STAND IT ANYMORE

OK - Tim and Iceman - thanks for all the great advice - I still have so much to learn from you guys

I will continue to post the A race list for everyone and I know I am missing a few so for those of you that are not on this list, please post a race or two for me to add - even if it is just a possible race.

Stay warm and safe everyone.

Off to the pool.

KC

Originally posted by tmoran80

Interesting conversation. I am thinking you both are right although my feeling is when I hear someone struggling to swim continuous it usually comes down to breathing. Poor swim stroke can add time but you can still swim continuous (either slow or fast). Poor stroke will make you slow -bad breathing will make you stop. Joining the Masters Group is a good call just to get someone looking at your stroke. Another thing (if you have the ability) is to videotape yourself an post here so we can critique. In fact I think KC hired a personal videographer every workout to follow him to the pool the first year he was swimming so he could post and we could critique him.

Originally posted by tmoran80

Put me down for Rev3 Wisconsin Dells 70.3 on June 22, 2014

Originally posted by nrpoulin

I've been reading Triathlon Science by Vance and Friel. They have referenced a variety of methods. It seems most on BT use HR. I don't have a monitor. I guess from previous experience base was based on a % of race pace. This method was also described and Friel does include in the bible. both these methods require some fitness to get in (field test or a race). It would seem that HR would better take into account environmental factors, and individual factors. Guess heart rate monitor is another thing to put on the list of things to invest in. Think I will invest in masters swim, and buying a bike first (recs on a beginner road bike welcome) Do you think the usefulness is seen across all distances or becomes more apparent at oly or HIM.

Thank you

Nate

Originally posted by pnwdan

I had a great swim today. I got to the pool late leaving me with only 45 minutes before swim class takes over all the lanes. Swam with urgency to get as many laps in as possible. Took a few breaks only to change lanes as people came and left. I usually take short breaks in between drills so this was a nice change. Left feeling great.

Originally posted by tmoran80

HR is great for all training. Honestly I dont use it in sprint or olympic distance races because I am pushing it and am not too concerned about HR or pacing. As you get up into to 70.3 or 140.6 distances then it becomes more useful for helping to determine your race pacing.

HR is a great tool for training ro keep you inthe desired sweet spot to maximize your training especially for runnimg. If you want to getneven more advanced then you would want to get into bike power meters as they give you more real time data.

Triathlon seems expensive with all this crap you have to buy but you are all lucky because I am the "King Of Cheap" since my wife hatea me spending money on this sport. I have found the cheapest alternatuve to everything so feel free to aak me haha.

Originally posted by tmoran80

HR is great for all training. Honestly I dont use it in sprint or olympic distance races because I am pushing it and am not too concerned about HR or pacing. As you get up into to 70.3 or 140.6 distances then it becomes more useful for helping to determine your race pacing.

HR is a great tool for training ro keep you inthe desired sweet spot to maximize your training especially for runnimg. If you want to getneven more advanced then you would want to get into bike power meters as they give you more real time data.

Triathlon seems expensive with all this crap you have to buy but you are all lucky because I am the "King Of Cheap" since my wife hatea me spending money on this sport. I have found the cheapest alternatuve to everything so feel free to aak me haha.

Originally posted by IceManScott



I'm with Tim. HR is a great tool. We generally race by RPE anyway but HR can help keep us in the right zone and avoid letting adrenaline push us too hard too soon. HR is also a great training tool. We tend to focus on zone 2 for endurance and zone 4 to improve our lactate threshold. The combination helps us go farther with less effort. HR is definitely worth it on the bike and the run for training. They have swim watches now that will do HR and I suspect that will be the next gen of the Garmin 910XT which I have. It gives no HR in the water. But I go by RPE and pace in the water anyway. If you do get an HR, go for one that gives average HR for intervals as well as real time. GPS so you can have pacing is an advantage too. Naturally prices go up as the features get added. But average HR for intervals is really important over time.

Beginner bikes is a great question. Figure out what you can afford first. Get a good bike fit. Just go to the LBS, tell them you are shopping for a bike and you want to know what size you are looking for. Armed with those two pieces of information you can start riding bikes. The best bike for you is that one you like. Keep riding. You'll feel it under you sooner or later. Every company Giant, Trek, Specialized and the other big brand names make good bikes.

Cost depends on frame material and components. Carbon is lightest and most expensive. But remember, we are talking a matter of a few pounds, in some cases ounces, so how important is that carbon really when it comes to saving bucks? Carbon also absorbs road noise. But aluminum with carbon inserts does the trick too and it is lighter than steel. Titanium is really expensive but the best of the bunch. It absorbs road noise, is lightand bomb proof. I bought a ti frame a few years ago and did my first bike build. It is on my trainer and can't be hurt.

Components make a huge difference in price and some impact on performance. The top of the line Shimano is Dura Ace. Very pricey and chrome covered. But performance is not any different than Ultegra, which looks fine too. So go with that. Even the entry level components today are pretty good. I like SRAM. Force is very good. Red is more expensive. I've used both and don't notice a lot of difference. I put red on my Shiv because I got a great deal on the bike and could afford the upgrade.

You can always buy a clip-on aero bar set-up to get more arrow. Think about pedals that let you clip in. They are more efficient You get power from the upstroke as well as the down.

Most standard wheel sets are fine. You can always upgrade. If you stick with triathlon, you'll maybe by a TT bike or triathlon bike down the road and the road bike becomes a training tool, for group rides, and the bike you use on your trainer.

Don't be afraid of used bikes. I sold a great TT Orbea for a fraction of its worth if new. The woman who bought it LOVES it. I had the LBS sell it which they were glad to do because they sold me the Shiv. If you are unsure of whether the bike is in good condition, pay a LBS to check it over quick or ask a friend. I've got a bike shop at home and can check chains, components etc. Lots of people do. Now is a good time for bikes. Lots of sales on 2013 models. When they are gone, prices will go up for 2014 models. I was in a LBS yesterday that had lots of 2013s left.

I LOVE bikes. Can you tell?

Originally posted by kcgolf

Hey Team - quick question before I shut it down for the night - my BT plan is asking for 3950 yards in the pool tomorrow - this is my 3rd week into the plan - I think that is a bit much? Opinions? Besides - I don't think I have the time for that tomorrow.

Thanks.

KC

Originally posted by mtrunner6

Happy Thursday to everyone!
Hope everyone is having a grand week of training. Alright so here is a "typical" day of eating for me. I realize that you all aren't nutritionists (although I guess I am not aware of your professions, so I'll just assume there aren't any R.Ds in here) I am just looking for advice on adjusting my diet, substitutions etc. as I mentioned earlier this week.
Breakfast: 1/2c oatmeal w/ banana and 2TB peanut butter and 1/2c greek yogurt; a.m. snack: trail mix ( 1/4c walnuts, 2TB chocolate chips, 3TB dried cherries); Lunch: 1/2c bulgar w/ 2TB hummus, (2) carrots,1 apple, 1/2 sandwich (1 slice bread with 1TB peanut butter and 1tb honey); p.m. snack nature valley granola bar; Dinner: 1c brown rice w/ 1c mixed vegetables, 1/2c black beans, 2TB shredded cheese; p.m snack(s) 1c spring mix w/ 1/4c cottage cheese, 1c mixed veggies w/2TB shredded cheese, (6) squares dark chocolate

Not to get too personal but, I should mention I am 5'3," weigh 118 pounds and am currently training about 18 hours a week (4 swim, 4 bike, 4 run workouts/ week), also I am a vegetarian. Be gentle,I just put my weight up for all to see! But seriously any and all advice helps, thanks!

Helen


[/QUOTE

You can be my nutritionist. If you feel like you have the energy you need, what's wrong with what you are doing? I lost a couple of hundred pounds, but I still like meat. I tried Paleo but my energy tanked so I target carbs before my workouts. It's not only what I eat, but when that's important. Shaving weight again after IronMan. Can't wait until we start to run outside.

Originally posted by IceManScott



I have a question on the plan - why? That's nearly IM distance. If not peak, forgetaboutit. Do what you can. You'll have the fitness you need when you need it.

Originally posted by mtrunner6

Happy Thursday to everyone!
Hope everyone is having a grand week of training. Alright so here is a "typical" day of eating for me. I realize that you all aren't nutritionists (although I guess I am not aware of your professions, so I'll just assume there aren't any R.Ds in here) I am just looking for advice on adjusting my diet, substitutions etc. as I mentioned earlier this week.
Breakfast: 1/2c oatmeal w/ banana and 2TB peanut butter and 1/2c greek yogurt; a.m. snack: trail mix ( 1/4c walnuts, 2TB chocolate chips, 3TB dried cherries); Lunch: 1/2c bulgar w/ 2TB hummus, (2) carrots,1 apple, 1/2 sandwich (1 slice bread with 1TB peanut butter and 1tb honey); p.m. snack nature valley granola bar; Dinner: 1c brown rice w/ 1c mixed vegetables, 1/2c black beans, 2TB shredded cheese; p.m snack(s) 1c spring mix w/ 1/4c cottage cheese, 1c mixed veggies w/2TB shredded cheese, (6) squares dark chocolate

Not to get too personal but, I should mention I am 5'3," weigh 118 pounds and am currently training about 18 hours a week (4 swim, 4 bike, 4 run workouts/ week), also I am a vegetarian. Be gentle,I just put my weight up for all to see! But seriously any and all advice helps, thanks!

Helen

Originally posted by mtrunner6

Happy Thursday to everyone!
Hope everyone is having a grand week of training. Alright so here is a "typical" day of eating for me. I realize that you all aren't nutritionists (although I guess I am not aware of your professions, so I'll just assume there aren't any R.Ds in here) I am just looking for advice on adjusting my diet, substitutions etc. as I mentioned earlier this week.
Breakfast: 1/2c oatmeal w/ banana and 2TB peanut butter and 1/2c greek yogurt; a.m. snack: trail mix ( 1/4c walnuts, 2TB chocolate chips, 3TB dried cherries); Lunch: 1/2c bulgar w/ 2TB hummus, (2) carrots,1 apple, 1/2 sandwich (1 slice bread with 1TB peanut butter and 1tb honey); p.m. snack nature valley granola bar; Dinner: 1c brown rice w/ 1c mixed vegetables, 1/2c black beans, 2TB shredded cheese; p.m snack(s) 1c spring mix w/ 1/4c cottage cheese, 1c mixed veggies w/2TB shredded cheese, (6) squares dark chocolate

Not to get too personal but, I should mention I am 5'3," weigh 118 pounds and am currently training about 18 hours a week (4 swim, 4 bike, 4 run workouts/ week), also I am a vegetarian. Be gentle,I just put my weight up for all to see! But seriously any and all advice helps, thanks!

Helen

Originally posted by kcgolf

Thanks Iceman - that is what I thought. I am going to go look at what I may have put in as user information when I created the plan here on BT - something does not seem right. I agree with you - forgetaboutit

Have a great night.

KC

Originally posted by gdelamora

Hello team,

Had a great swim this evening with the masters swim team. I have been working hard at trying to reach the 3000 yds. distance and I finally did that tonight. It's a milestone for me because the swim has always been a challenge. I have a lot of work to still because I'm still the slowest guy on the team. It's not that important to me to be the fastest but I would like to keep up with the workouts.

So far I have had a pretty good month. I've managed to keep my training up around 6 hours a week and my Achilles is doing well. hardly no pain. I've had some runs were I don't feel any pain so this is a great sign for the future.

The weather is still pretty crummy here so more indoor workouts for me. Hope everyone has a great weekend.

Cheers!

Originally posted by murdock

Tim, earlier you said that Zone 3 is best described as junk miles, and IceMan, you state that you train in Zone 2 for endurance and Zone 4 to improve lactate threshold. My question is this: I'm doing a short run and a long run each week, so should I be doing my short run in Zone 4 and my long run in Zone 2? My long run usually ends up being in the low end of Zone 3. Should I slow down? I can maintain that pace for the duration of my long runs fairly easily. Thanks guys!
Also, I may be posting some swimming vids here soon if I can get my wife to go to the pool with me. I definitely need some critique!