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Veteran ![]() ![]() ![]() | ![]() azelizabeth - 2008-01-12 1:14 PM Alan...how did you come up with 92 min.... is that 3 30 min. runs, one 92 min. run? Just curious. Glad you are in the challenge. Elizabeth If I ran 92 min at one time I wouldn't be able to walk for a week ![]() Alan |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Well, since it's Saturday, I guess I'd better offer up my goals for next week. My plan calls for S:38, B:58, and R:38, but I'll go a little above that since I'm feeling pretty strong: Swim: 60 minutes I also pledge to do 2 sessions of yoga this week, at least 15 minutes each. Since I'm in the yoga "challenge" this month, I need to get busy with it: Yoga: 30 minutes
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I have "Triathlon 101" by John Mora with a foreword by Karen Smyers you can have. It was published in 1999, so it is a bit dated, but still a great book for beginners, and covers the fundementals well. PM me your address if you would like it, and I will get it in the mail. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Aviator1596 - 2008-01-12 5:23 PM I have "Triathlon 101" by John Mora with a foreword by Karen Smyers you can have. It was published in 1999, so it is a bit dated, but still a great book for beginners, and covers the fundementals well. PM me your address if you would like it, and I will get it in the mail. The book is gone.... Lynn (lmscozz) from CA, gets it. I guess she has been lurking, but not posting. How many others out there joined the mentor group, but have just been lurking???? Anyone, anyone???? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I'm so glad I got in on this group, barely though. Anyway, did a run/walk today of 7 miles -- about 5 1/2 of it was running. I"m doing the 1/2 marathon next Sunday, but plan on walking about half of it. I'm running about 3 x per week now between 45 minutes to 1 1/2 hours a time, with some walk breaks. I'm swimming 2x per week, about 45 minutes to an hour, 1 to 1.25 miles each and then biking 2x per week at 45 to 1 hour per time, mostly indoors. I need some help with swim workouts and how to do the brick workouts correctly. And, of course I'm focusing on the transitions and how all that will work. I have a few sprint tris to choose from: One is April 20th and there's a super sprint May 5th. I'm not crazy about cold water swimming though and that one's in the bay. I'm looking forward to any/all help and support and I'd like to offer the same. I can be a great cheerleader (without pom poms). ![]() Lynn |
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Member ![]() ![]() ![]() | ![]() well I just got back from 45 mins on the bike at the gym. It said 16 miles. Well no hills yet. Still level 0. so next time I need to make it more challenging next time. Then I did 40 mins strength training. mainly the upper body. Some legs. They were tired after the biking. |
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Member ![]() ![]() | ![]() You are completely right about swimming beginning at the hips. It is also very, very important to have a strong core. I recommend always doing a couple of sets of crunches before you get in the pool. It activates your core and makes you aware of it while you swim. For beginners, don't even try for yardage. The first drill is to focus on floating. Learn how to stay calm in the water and learn about body position. Don't worry about how you look or what people may think. Get in a lane and do this drill (I was on a div-1 swim team and we would do this all the time): Best to do this with a snorkel at first if you are not comfortable breathing to the side comfortably. 1. Float with your face in the water. Keep your arms at your sides and barely kick for forward propulsion (use zoomers or fins if you need them). 2. Focus on finding balance in the water without kicking or pulling. Think of your body as a lever on a fulcrum and your head is the counterbalance of the rest of your body. The slightest change in your head position will cause your hips to sink or float. Pushing your face and forehead down and forward slightly in the water will make your hips pop up and lifting your head will make you hips sink. (If you don't believe me, while you are reading this put your hand up to your forehead, and then slightly push your head against your hand. You will feel your lower abs tighten. In the water, pushing your forehead slightly forward like that will engage your core and help lift your hips). Don't push down too hard, it is a very subtle movement. The water level should hit your forehead, not the top of your head. Play with the body position until you feel comfortable. DO NOT RUSH IT. 3. Once you feel like you have found balance and are comfortable, start adding a slow hip and shoulder rotation. When swimming, you are really mostly on your sides, not your stomach. Imagine a stake drilled through the top of your head that goes all the way down your spine. You are just going to rotate on that stake. Lead the rotation with your hips. Twist you hip to point to the bottom of the pool and the shoulder from the same side follows to come under your chin. Hold it there for a couple of seconds. Then using your hips, rotate to the other side slowly. Adjust your body position to maintain your balance. (Doing this will make you understand why the core is so important in swimming) 4. Once comfortable doing that, you need to add breathing. Get rid of the snorkel. When twisted on your side, you are just going to rotate your head on the imaginery stake. Don't lift it! This is a balance exercise. Your are just shifting that slight push down in the water that you were doing with your forehead and face to your cheek when breathing. I hope this helps. Anyone, please feel free to ask me questions about swimming. I will try to help.
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Veteran ![]() ![]() ![]() | ![]() Wow!!!! Great post...thanks! Not supposed to swim til Monday but may have to take a dip tomorrow to try that out! |
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Veteran ![]() ![]() ![]() ![]() | ![]() Thanks for the swimming tips. They make sense. I'll have to try that tomorrow. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hi Everyone, Been on vacation all week with internet access but everytime I sign on I end up doing work so my wife hid my laptop! My goals this week are: Swim= 3times for 5000 yards (total) Run= 4x 3 hours total Bike= 4 x 3 hours total Strength= 3 times Yoga = 4 times This is what my coach planned for me so there is no sandbagging from me! Hope everyones new years is off to a good start! David |
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Veteran ![]() ![]() ![]() | ![]() Okay... I'm going to have to give in and get some yoga in my routine. Quite honestly it's about as intimidating as the swim. I am so inflexible, hence I hate stretching. Yeah, I know I'm doomed for injury. You'd think blowing my Achilles in half a few years ago would have emphasized that to me. I honestly haven't done a bit of stretching before or after a single workout yet (other than my repaired Achilles when it feels like it's going to blow again!!) So there is my confession. Can anyone point my towards a good DVD based yoga program...I promise I'll do it! And I will start stretching tomorrow for my workout... should have put a stretching goal on my challenge goals but I didn't want to be solely responsible for our demise! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() www.yogatoday.com has some plans to start you out! |
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Member ![]() ![]() | ![]() I definitely recommend going to a class at the local Y or something. Always good to have a teacher show you the positions and move you. Online a good resource is definitely www.yogajournal.com |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() lmscozz - 2008-01-12 6:21 PM I'm so glad I got in on this group, barely though. Anyway, did a run/walk today of 7 miles -- about 5 1/2 of it was running. I"m doing the 1/2 marathon next Sunday, but plan on walking about half of it. I'm running about 3 x per week now between 45 minutes to 1 1/2 hours a time, with some walk breaks. I'm swimming 2x per week, about 45 minutes to an hour, 1 to 1.25 miles each and then biking 2x per week at 45 to 1 hour per time, mostly indoors. I need some help with swim workouts and how to do the brick workouts correctly. And, of course I'm focusing on the transitions and how all that will work. I have a few sprint tris to choose from: One is April 20th and there's a super sprint May 5th. I'm not crazy about cold water swimming though and that one's in the bay. I'm looking forward to any/all help and support and I'd like to offer the same. I can be a great cheerleader (without pom poms). ![]() D@mn Lynn!!! Your training is going great. You are going to sail through your Sprint Triathlons. I am sure two weeks is long enough between events, but I balk at the thought of swimming in Mission Bay.... Yuck. |
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Veteran ![]() ![]() ![]() ![]() | ![]() Alan... I am in no way a yogini. I found a great flow yoga class but rarely attend. It costs $17 per class plus another $10 per hour for a sitter... so it is almost cost prohibitive. There are a few dvd's I like. I am guessing you want more of an athletic yoga... a good one for that is Baron Baptiste Unlocking athletic power. If you want to try it for 6 weeks or so, e-mail me your address ([email protected]) and I will send it to you for a trial... then you can send it back. I know I won't be using it for a while. I have heard good things about warrior 1 2 or 3 from the Coach Troy site (where they sell spinervals). Two good places to know about are videofitness, it is a site that has message boards about dvd's and also a review section. They are experts so to speak and i use that forum for dvd picks. Also... if you have a Ross near you... they have tons of dvd's and they are usually well under $10 (many 3.99) so you can try a few without breaking the bank. Elizabeth |
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Veteran ![]() ![]() ![]() ![]() | ![]() I have a running question. You know how some of us come up with these little rules in our heads? Well... I have that about running. I tell myself if I am not going to walk/run at least 3 miles it isn't worth it. I notice many of you run for 30 or 45 min. I am slow... so for me to do 3 miles with warm up and cool down is usually somewhere around 55 min... give or take. Thoughts? Should I stop worrying about mileage and going more with time? Elizabeth Edited by azelizabeth 2008-01-13 9:24 AM |
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Veteran ![]() ![]() ![]() | ![]() Elizabeth, do you use a HR monitor? I think maybe David could comment on it better with his experience, but I found using the monitor and increasing my time in the zone provided me much quicker gains in endurance. Spending too much time above or below the zone seemed to be an inefficient use of training time. It takes the guessing out of how hard you should be running, and how far just by slowly increasing your time and staying in the zone. Just my rookie opinion. Probably others that have more experience with one too, I just happened to notice David's on his log. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() azelizabeth - 2008-01-13 9:23 AM I have a running question. You know how some of us come up with these little rules in our heads? Well... I have that about running. I tell myself if I am not going to walk/run at least 3 miles it isn't worth it. I notice many of you run for 30 or 45 min. I am slow... so for me to do 3 miles with warm up and cool down is usually somewhere around 55 min... give or take. Thoughts? Should I stop worrying about mileage and going more with time? Elizabeth Anything over 20 minutes is "worth it". I think you should forget about the distance thing, and go for time. I think you would also benefit from taking advantage of the plans available to you through the site. I went back and read your goals, and you said you want to do a sprint in April right? If you download the "Couch to Sprint" 12 week plan, that would work out perfectly. I am pretty sure that plan is based on time not distance also (except for maybe the swim part). Alan's advice about a HRM is good. I also need to get a HRM. Hope that helps a little. Bennet |
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Veteran ![]() ![]() ![]() ![]() | ![]() Thanks. Does the couch to sprint plan download into my log? I do have two HRM's... I need to start logging the results from that. I have a garmin 305 and love it... I live in a neighborhood full of paved paths... so I use it so I know the distance. For the treadmill I use the Polar 11, which is ok... but I mess up getting the data at the end. I am going to try and spend more time detailing my workouts on my log so they are helpful. One last thing... I have not signed up for the tri yet. I just got the info. for the tri for the cure... it is a 440M swim, 9 mi bike, and a 2 mi. run. This is a tad shorter than a traditional sprints isn't it? I also keep thinking about the June Danskin in Ca... as i love the concept of the danskin and iron girl races. I know... I know... I need to sign up. Elizabeth |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() azelizabeth - 2008-01-13 11:31 AM Thanks. Does the couch to sprint plan download into my log? it is a 440M swim, 9 mi bike, and a 2 mi. run. This is a tad shorter than a traditional sprints isn't it? Yes, the plan will download into your log. It is pretty easy. Go to the programs page, and all the information is there, and a tutorial. It looks like the race for a cure event is a just a bit shorter, but it will be a great way to cut your teeth on a triathlon, and then do the Danskin in June!!! So, SIGN UP!! |
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Veteran ![]() ![]() ![]() ![]() | ![]() I imported the original sprint beginner plan. Question... when I look at my calendar, how do I switch days of things? Also... it starts tomorrow...when I log my workouts do I log them in a special way or do I just log them in the day and it merges with the plan? I probably should read more about how the logs work... but I am juggling things today and have limited computer time. Plus I want to at least walk into a bike shop today...which means I very likely may have a new bike today. Thanks for all the help... I never would have gotten off my ___ this weekend without you. Elizabeth |
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Veteran ![]() ![]() ![]() | ![]() If you click on Training Log at the top, your planned workout will be on the bottom left. What I do is when I come home from working out, I click on the planned workout and when it brings it up I click "Copy to Actual" or something like that, which copies it over into your log...then you can still edit it and add to it. |
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Master ![]() ![]() ![]() ![]() | ![]() azelizabeth - 2008-01-13 12:04 PM Plus I want to at least walk into a bike shop today...which means I very likely may have a new bike today. Elizabeth
Ooooohhh goodie more bike porn!!! |
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Veteran ![]() ![]() ![]() | ![]() What are the rules for the swim portion when it is done in a pool? Can you stop and gasp for some air or is there some kind of disqualification? I'm thinking if I need to take a little breather...or is it all or nothing????? |
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