THE SLAYER RULES-FULL Up (Page 14)

Thanks for stepping up,

No experience to HIM is bold but do-able. No coach is fine. I would think that the HIM is your real goal so I would spend most of your time preparing yourself for that goal. Respect the distance. You will have to figure out  pacing and nutrition.

I don't know if you access to the plans here but I would do the Olympic plan for your oly followed by the olympic to HIM bridge plan for the HIM.

I wouldn't worry about aerobars for the sprint or oly. For the HIM it may make  a difference. Slapping aerobars on a bike really doesn't make a big difference. Slapping aerobars on a bike and shifting your total body position can make a big difference.

CONT.

The big difference between aerobars and normal bars is the ability to get your body in a more aero position. The downside is it narorrows, or compresses the hip angle which decreases the power you can produce. This is more important with in people who are less flexible. A quick check on flexibility is to bend over and touch your toes. If you can't do it, you are not very flexible. If you can do it, you are flexible. If you can touch your palms to your toes, you are very flexible.

To get full benefit from aerobars you need to move the seat forward to keep the hip angle open. The more flexible your are the less critical the angle needs to be.   

from Hoale1985's original post: "Hi there guys/girls.James A newbie to tri's. Come from a running background and have been training using an Olympic training plan. I have aspirations to eventually complete 2013 IMAZ but this year I think the cap will be HIM.I have yet to compete in a tri but my first sprint is February. then I have two Olympics in April and may then a HiM in September.Not really anything in perticular sparks this change but the idea of competing in something new and different. Hope I can make it last."

1. Talk to us about your running background

2. How much bike and swim are you able to do now? What are your current sets and rides looking like (distances)?

3. Tell us more about your time for training and support system.

4. I may have missed but will check about gear or other issues you want to address

5. Where does your trial and error start in regards nutrition (as you probably did something for running)?

That will help us get a bit more deep into your HIM goal for this year! Thanks for stepping up is right.

EDIT TO ADD: I found this in prior post "riding approximately 2/week for 2 months and running (asmuch as possible) and swimming(aiming for 3/week)." Seems like there is potentially a lot of questions we can help you with if you want to use the group for that purpose. Not to mention all the good info so far!

Ashley:

What kind of bikes are you looking at "that will fit you"? And we have to discuss your baboon butt prevention plan in more detail. You and Peter both had some issues and both wore desoto. assos gear helped my taint in training. 

I plan to get my assos off the course quicker to solve my issues. Do most people change into running shorts in T2? I saw a lot of people doing it and I am planning to do it this year.

What training plan would you suggest for beginner cyclist for Oly's and Sprint races (16 week plan). I saw plenty programs, but most of them start with "silly" minutes, like 12minutes swim, 18min run....

Trying to incorporate these plans into my routines is a no way street. Any suggestions?

this is kind of personal preference again as i wore desoto 400 for imaz then went to LG team gear.

this year i m hoping the team goes to TYR carbon tri suits. Ive been told by the Dynamo Multisport Head Coach and multi Kona Qualifier Matt Rose that these will be the most comfortable uniforms available. 120$ or so for the top AND bottom. I prefer 2 piece. I would probably be back in my LG all3sports one if a. they dont switch to TYR too and b. they bring me back in 2012 (we dont find out until feb).

Scotty will tell you that Rose knows his stuff but don't hold me accountable. I never felt it. I also like CEP and Blue Seventy stuff in terms of quality. both have tri suits that I havent tried on. to me a tri suit is desinged to have you not have to change in T2 which saves you about 5 mins. do you really care about 5 mins? if so, look at these options! if not, put on your comfy run shorts that make you look so sexy!

is nobody going to call jordan out on this? first off, no chance my size 14s are fitting in the freezer and 2nd off mrs slayer would beat my azz if i tried to put my shoes near our frozen goods.

I really liked the DeSoto 400 milers in training.  I, like Peter, was just out there for too dam long.  Also, I put wet sponges down my shirt, which soaked my shorts.  My plan is 1) finish faster! and (2) look into a shorts change.  Something where I don't have to do a lot of body gliding would be ideal.  Also, something that works with my special running tutu, as that will be returning this year.

I still have scars.

Funny you should mention the TYR Carbon. They just got the fitting sizes for the kits at the pool this morning. This looks like some good stuff. The feel of it is like no other tri clothing I have ever felt. It feels more like a swim skin than normal tri clothing. It feels great on and stretches nicely. The chamois seems pretty solid. I'm looking forward to putting this stuff through some workouts this spring.

3 or 4 sessions per week.

One of those long one (weekend) if neccesary.

Remind me again, which distance you are working to and how long per each session?

bear in mind you have to fit these in with your run and swim so you have to be smart if you are doing this on your own.

obviously the long one you want to be becoming efficient at your goal race effort. the others, if shorter, may be good to be divided up into sessions working on some v02 max intervals (close to all out efforts like the classic ones Jorge posts on BT e.g., 6x4' with some rest 1' between and a 20' warm up and 10' cool down), some hill repeat type work, some high cadence spinning work, some solid tempo/LT work, some drill work (one leg pedaling). I'd probably get a structured plan to use as a guide.

Essentially the goal is to have you working all three systems as much as your body can allow with the other sport training not suffering. Kind of a rush job but I am running to work. Also, I should note that I don't do this kind of training as much. I focus most of my time in zone 2 this time of year.

Dude, thats why you put them in the chest freezer in the garage where the wife never looks. Right next to my stash of girl scout cookies.

- this is an enigmatic question which is subject to constant acquainting yourself, right? I do not know a formula to this...

In the long(er) run I am looking to 70.3 distance for the next year. But, the concentration is for now on sprints and olympic distances. I have no certain triathlon race set yet, but I have a Marathon in March, Half-Mary in April and May.

Thanx

Are you going to follow a training program or are you going to schedule workouts yourself? Just wondering. I've heard of people being successfull doing either.