Matt Gilmartin's Group- CLOSED~ we're swimming! (Page 14)

I'm starting to use this swimming workout plan starting tomorrow: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=755

It's a 3 months swim plan, for beginners, to build up to 750 yards.  It focuses on form, but also has endurance sets.  I was drawn to it because it starts out with only 25 yards/meters at in each rep. 

Because of training for a 1/2 marathon, I'm only going to start off with 2x a week, but after March it'll be 3x week.

Last week I posted a 21 min 500 meter swim, but I miscalculated my distance. I swam 750 meters in 21 mins. Yesterday (saturda) I swam 1000 meters in just under 25 mins.

Swimming is definitely my strongest tri even, I feel like, and biking will be my achilles tendon so to speak. I really need to improve, I don't even know biking lingo. I BORROWED a bike for training and race day! Got it yesterday and got a HOT pink helmet. Booyah!!

The first race I signed up for is in April. It's a "My First Tri" mini-sprint. 300m swim, 6mi bike ride ("very hilly" the website said) and a 2mi run ("flat" according to site). I've changed my stance on competing. When I first decided to do a tri it was just to get thru without dying. Now, however, I want to COMPETE! I'm not starting from scratch, I'm already very physically fit (sans the bike thing, LOL) and I want to get out there and kick some bootay!

I've planned my work, now I'm working my plan. I'm planning to do 2 events at least 4 days every week. One day will be a long swim with a short bike ride, one day a long bike ride with a short run, one day a short swim with a long run, etc. I'll vary from week to week. I also intend to strength train 2x/week from now on instead of 3 days. So on the days I spend in the pool, I'll strength train my legs and core since swimming is my fastest event by far so far. On a running/biking day I'll do upper body. Aternating between body weight strength training and resistance/weight bearing strength training. BTW, the pool is a GREAT place to strength train both upper and lower body! Some of the hardest workouts I've ever done were in the pool, no kidding.  There's so gosh darn much to do! It's hard to fit it all in! But I can't complain, I have more time than most other people in this group. Good luck all. It's take me a few weeks to figure out how to sort and schedule training. I hope I've given some insight to my plan anyways.  

Steve- obviously you spend some time near the foothills????  LOL... nice bike first of all.  Secondly, can you adjust that front shock so you're not just working your upper body with that shock?  Your pecs will be huge!

And a 10K after a ride on that bike is a brick, my friend.  Actually, any run after a ride is considered a brick IMHO.  Great day! 

Robin, I think your teammates summed it up quite nicely- I knew I was building a great group here.  

My 2 cents: I think I told you about getting some slick tires already- they will help you a lot.  I'm also concerned about the pain you're experiencing.  I'm not a doctor, but I can pretend I am one on the Internet (LOL).  Have you experimented with saddles, saddle height, position, etc?  If you get aerobars- you might totally jack your back up too.  I think you need to see a fit specialist.   

Clip-in pedals are a great idea- they will work your quads in addition to hammies and glutes like most beginners are used to.  Speaking of which- you said you had pain in the tush.  Anywhere else, or was that it? If you have pain only in your butt you're ahead of the game.  Do you have any lower back pain?  Are your shoulders ever achy?   Listen to your body- it wants to tri, but it needs a brain to guide it

You guys are in the right place.  If you think you will drown, you probably won't, guys.  Your body is naturally 70% water, so you shall float to the finish by riding the wake of the faster people.  You might not want to get to shore as I will be there yelling at you about not following the advice I posted here. Booyah!

OK, totally misread the reply.  You're not lifeguarding... sorry!

Yeah, leave the saving to the pros.  Leave the motivation to swim the 200 wicked fast to us here on BT.

Wendy- I think you'll qualify for 1st in terms of races for this group.  Looking forward to watching your training log.  Have you formulated a plan yet?

Matt,

What role does using hand paddles, fins etc play in training?

Bryan

My 'plan' as far as swimming goes is to swim 1,000meters twice per week, 1500 once per week and to improve my time as I increase my stamina. I also realized that being in a 40 ft pool is allowing me to push off the wall an awful lot, so NOT using the wall will have to be on my conscious mind from here out.

The "plan" for training as a whole is:

Mon: swim 1,000 meters/ run 2 mi

Tues: Bike 6 mi/ run 1 mi

Weds: Swim 1,500 m, leg strength workout

Thurs: Bike 6 mi, Upper body strength

Fri: Swim 1,000, enurance run of 4 mi

Sat: 45 min bike ride

Obviously the days of the week won't remain the same every week. I switched it up this week because of the weather forecast.

The goal is to increase my distances a little each week (running, 1/2 mile/wk, swimming 100 m/wk, biking 1 mi/wk). This will allow me to work on my endurance which will, in my opinion, automatically build my speed.

Let me know if you think I'm a screwball and TOTALLY off track, LOL! That's what I'm here for! Don't want to be torn to shreds, but I don't want to be "ata girl'ed" all the time either. Know what I mean?

So Friday is going to be your long run day? Just curious, but once you start getting into the longer distances (i.e. 10+ mile runs), will you have enough time on Friday to get in a long run? I know that with my work schedule, a long run would only work on Saturday. My swims are already MWF (with Masters), and T/TH (with the base Tri Team). My serious bike is on Tuesday night with my cycling coach. I sprinkle in Spinervals videos during the week after I get home. My runs are usually after work at the gym, but no set schedule (probably should have one)!

I think your schedule looks good, but then again, I've never done a triathlon, so I really don't know what I'm talking about!

Bryan, I'm glad you asked

Paddles- really assist with getting your hands to enter the water properly, and they assist keeping your hands in proper position through your pull.  They're pretty remarkable for making your stroke better.  I used to laugh at people that were wearing them, and now I'm a believer.  They're also really cheap.  I think the Speedo ones for freestyle you can get at swimoutlet.com for less than $20.  They're a great investment.

Fins- I'm heavily biased towards the Finis Zoomers.  They are great for developing a kick for new swimmers, and also for strengthening quads and calves of experienced swimmers.  I love doing 500 to 600 yard kick sets with mine~ they really make for a great workout.

Pull Buoy- this sits in between your thighs during sets, and prevents you from kicking.  If your upper body is weak, this little invention is a lifesaver.  I have a strong upper body and I love doing pull sets... definitely would recommend everyone start using one and doing and least a 500 pull set every workout.

Wendy, I promise not to blow smoke up your b**t

Good plan, and you integrated strength training.  I'm telling you, if you want to get fast and prevent injury, you need to strength train at least an hour a week.  You don't need to be benching 300 pounds, but you do need to do some squats, lunges, leg extensions, lateral pull downs, and some core work if you want to succeed.

I wouldn't focus on distance so much as on time and keeping your HR at various ranges.  You want to do one day of Z1-Z2 on the long days to base build, then work on speed on the shorter days.  I'm sure I just opened up a ton of questions, so fire away.

I have found schedule conflicts everywhere myself. By Fridays Iam so wore out from the week I cant motivate myself to do jack crap. My off days are never the same so the weekends my wife is off and frowns when I try to leave early for work to go to the gym. Its not her being unsupportive, just greedy for some time with me. I bought a car last month and had to take an extra shift at work to make up for it which means I work 6 days a week one week and 5 the other. We also just send the kids to afterschool parttime to save a little cash. So that means 3 days a week I have to go straight home after work with her getting home at almost 6pm.

First half of the month hasnt gone to plan. But I am off my a*& and doing something which was better than before. Gotta get my run endurance up or I will be walking my trail run with friends in Feb. or have the "flu" that day. On a hilarious note, my best friend and I were talking a few nights ago and I asked him if he wanted to do the tri Iam doing in June (his first also) and he said sure. So, I was talking about plans and he just says as plain as day "Iam ready tomorrow" LOL.. Hasnt swam in 15years, no bike, runs a little. Iam still chuckling, he swam in high school. So I told him when I pass him in T1 dont get to discouraged and blow up on the bike. Nothing like a little extra motivation.

Thanks Matt- ok, here goes. What is Z1-Z2? I don't have a heart rate monitor, I've heard too many negative things about them to drop the $ for one. SO, what is a good way to monitor my HR without stopping, or is that even possible?

And yeah, strength training is a MUST for me. I've been strength training for a while now and I'd give up training for a tri if it meant I had to give up my weight lifting. although I have had to modify it somewhat to fit into my sched, and to not go for bulk, but for endurance and strenght.

 And the thing about my rest day during the week, good point. I do live in the bible belt, so it will be interesting to see how that pans out. When I went for my swim today I talked to a friend who says "oh, I hear so and so is doing that as well!" DAMN I LOVE living in a small town!! so, I'm going to talk to her tomorrow to see if she's interested. If not, I'll stick to it on my own. I'm a dog on a bone when I set a goal. With a friend or on my own, it's getting done.

One other thing. TOday instead of swimming the lanes of the pool, I swam in a square (40'x20') so I couldn't use the wall or stop. I could tell a HUGE difference and it added 5 mins to my time. OOPS! Better to have realized it now, I suppose, while I still have time to fix it.

I may have the swimming licked (or close to it) but I know crapola about biking!! I don't even know the appropriate gears to use and when. But, that's what I have all of you for. And, I'll figure it out as I go. I'm just that type of person    NO EXCUSES!! They're like arm pits. We've all got a couple and they all stink!

Chris- totally get you on the home front.  Family and financial obligations always come first.  My immediate suggestion is to make Friday night or Saturday morning family fun time at the Y, or the gym, whatever.  I remember when my son (who's now 6) was 2, and I couldn't go running or he'd get upset that I didn't want to play with him.  I realized that taking him down to the school playground to shoot some hoops (keep in mind he's 2!) was a great way for me to get some exercise in and still do the Dad thing.  Sure, you won't be able to post in your training log that you ran X miles and your HR got to so-and-so, but you'll also accomplish the following:

a) you'll blow off some steam

b) you'll make your family happy, your kids will love you :D

and 

c) you'll still get some fitness time in.

Now go kick your buddy's and show him that your determination leaves him in the dust!