tri808's Spring Pot Luck (CLOSED) (Page 13)

Ok...so I'm guessing it hurts because of the cold?  I think my extremities would hurt in that type of wind chill...LOL.

They make some headgear that covers your head and ears that can go under your helmet.

Edited by tri808 2011-01-03 8:50 PM

running in the rain is FANTASTIC.

that is all  

Hey guys, today marks the first day of my training plan. I couldn't make my swim planned for this morning as I haven't payed my University athletic fee so I can't go to the U pool! Just got off the trainer though got exactly 48 minutes from the plan. Thanks Jason for the longer warmup tip. I think I got a better workout because of it!

A question about training plans, I'm doing the Olympic 3x one. Should my shorter workouts be harder and then my long workouts more "distance" based or maybe the other way around?

Thanks for the tip... I'll have to try that next time out. 

Had a nice 3.5 mile run after work then went to masters class at the Y.  Tonight we did almost all pull drills.  And I'm glad we did.  It was a rude awakening at how bad my arms are out of shape as far as swimming goes.  I think my kicking and my overall form has much improved...but that's the only reason why I was swimming about the same pace the past few months...my arms have gotten weaker...which is why I'm not swimming faster.

But what do you expect I guess when the past 4 months I've really only been swimming 1-2 times per week...and a lot of that was kicking drills.  I think I've actually swam or pulled maybe 1000 yards per week over that time.  Need to get that total back in the 6000 range again.

Edited by tri808 2011-01-04 12:34 AM

that will be awesome for you.  I mostly swim with my daughter when we can get together occasionally but it isn't very often.  It is pretty special to me to spend that time with her.

Since you haven't been doing much training yet, I would keep the intensity low, especially on the run.  The bike and swim are a little bit less critical for intensity.  But since you are new to the sport, I would just focus on technique and form in the pool (when you can get there), While on the bike I would add some intervals to keep from going insane just spinning and make all the runs easy.  NO speed work on the runs!

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Thats great that you to try and involve the family. Last Oct. my Wife and 2 kids and I ran a 5k together. I decided to push the pace on this one and my son stayed very close. I was around 24 minutes and he was just 40 seconds behind me. I was very proud of him finishing that fast. The kicker is, he is only 9 years old and almost as fast as me.

I think it is great when we can involve our families in fitness.  I have a son just like your daughter (he is 18!).  I had been asking him repeatedly to train for a 5k.  This past year he finally agreed along with my younger son.  They both ran their first 5k in October and have registered to do Warrior Dash with me in March.  My oldest has problems with breathing.  He had bronchiolitis as a baby and asthma until he was 5.  I told him the more he did it, the better he would get cardio vascular wise.



Edited by luv2bhealthy 2011-01-04 12:02 PM

I am 17 and I play trumpet, more more to a higher level. I had no idea how much running helped me with it, till I stopped because I was to busy with my music. 
I also have an older friend who had asthma and has almost zero issues with it now due to swimming.  

I am 17 and I play trumpet, more more to a higher level. I had no idea how much running helped me with it, till I stopped because I was to busy with my music. 
I also have an older friend who had asthma and has almost zero issues with it now due to swimming.  

You are only 17!  Good for you.  You seem older.  Are you a native of Mexico?

I skipped my trainer workout this morning.  My body just felt really tired, so I took advantage of an extra hour and a half of sleep.  No big deal though...I'm still planning to have 3 sessions on the bike this week...the 4th bike is more of an optional thing for me.

LOL! yes I am as native from Mexico as tacos are.  

QUESTION :P

I will start getting back on the bike hopefully this week.   but I am not sure. 
right now its the hardest to fit in cause I don't have a trainer so most rides have to be early morning or drive to a rideable place in the afternoons. (not very easy to do right now).

are 3 bike workouts per week good enough?
right now I am not building for any race in specific but I want to start getting my bike fitness back.
I was thinking of doing a long ride on sundays, a shorter more intense 1 hour ride on tuesdays and a similar but not as intense ride on fridays.
does this seem 'good enough' for now? or should I try to add another day? 
I want to do something like this (or similar depending on your suggestions) throughout january.

Bike training is what I am most ignorant of.
do help  

thanks. 

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Good luck in the half marathon, you will do amazing and have a blast, I'm sure of it!!  

Hamlet,

Yes, that sounds like a good plan and I use something similar.  Also, don't be affraid to add intensity to the long ride.  It doesn't mean you have to ride hard the whole time...but some 10-20 minute sets where you go at or near race pace helps.

Right now my long rides are about 2.5-3 hours.  Here's how it breaks down.  Percentages of effort is based on how hard I would go for an Olympic distance bike segment (about 22-23 mph or 215-225 watts)

First 10 minutes is conversational pace...just cruising and warming up.
Next 25 minutes is about 80-90%
Next 15 minutes is slow and conversational including a short stop...letting the other riders regroup.
Next 15 minutes is another 80-90%
5 minutes rest to regroup
Next 10 minutes is a hammerfest...about 100-110%
Next 30 minutes is moderate pace 65-75%
Next 20 minutes is 80-90%
Next 30 minutes is moderate pace 65-75%
Next 5-10 minutes is hard...over 100%
Last 15 minutes is a cool down.

Yeah...I just finished marathon training in early December...and I forgot what it's like to be in full tri training again.  In a way...marathon training was easier because only my running muscles were tired (I was only swimming 1x and biking 1x per week for 4 months while running 5x).  Now my shoulders are tired from more swimming, and my bike muscles are tired from more biking.

I woke up today not sore...but just wiped out.

Good luck, I am doing my first 1/2 marathon this April.  The training does not start for another couple of weeks.

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