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swbkrun's group - FULL (Page 15)
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 2008-06-08 8:03 PM in reply to: #1452409 |
Pro  4100   Wherever the trail takes me, WA. |  Subject: RE: swbkrun's group - FULLtahrens - 2008-06-08 11:17 AM I have a question. I am predicting for my olympic in September that my time will be between 3 and 3 1/2 hours. So far with my training, I am shooting for being able to go farther than each distance, comfortably. I can do this for the swim and bike, still working on the run. My concern is, I have not exercised for 3 hours straight. Should I work on encorporating a time goal into my training as well as the distances? Secondly, would it be better to do this as bricks, or one event, in which case it would be cycling only. Or will the strength I am building with my training be enough to carry me through the long race? Those of you who have done Olympics before, how did you train for this? Should I plan on running a "practice race?" Thanks All very good questions! I don't think that it is important that you do a "practice race." I think brick workouts are your best best... 45 minute swim, and 30 mile bike, or a 30 mile bike, and a 5 mile run, etc... Your body will be ok w/ the time! I struggled w/ this when training for my 1st Ironman. How am I going to go 13-17 hours when my longest workout was 9 hours! THAT IS A HUGE DIFFEERENCE RIGHT!?!! It just happens... Your body knows the distance.... You legs know the difference between the bike, and run, and you will have trained hard enough on each of those, that you will BE JUST FINE! Gosh if you felt like you REALLY wanted the time.... GO FOR A 2 1/2 bike ride, then run for a 1/2 hour... Something like this. I don't thing you need to do a practice run... But if it would make you more comfortable... THEN BY ALL MEANS--- GO FOR IT!!!! As you get closer you will see that a 25 mile ride IS NOTHING--- Then a 5 mile run... PIECE OF CAKE!! You will BE SURPRISE!!! I am going an 1/2 Ironman in a month, and I can assure you that there won't be anyday that I bike 56 followed up w/ a 1/2 marathon... for "TRAINING!" There will be plenty of days, I may do then swim, then run a 1/2 Marathon, or days that I bike 75 miles, then 6 miles... Come GAMETIME.... I JUST WORKS!? Not sure how, but it does! Hope this makes sense, or helps at all!!!?!??? Edited by swbkrun 2008-06-08 8:04 PM |
| 2008-06-08 10:46 PM in reply to: #1369643 |
Elite 5316 Alturas, California | Subject: RE: swbkrun's group - FULL Good news bad news. I drove the 800 miles to get to and back from the Total Immersion swim lesson (2day) and well practiced lots of drills from absolutely no freestyle skills. My biggest problem, I wasn't able to breath. I think that may be importqant at some point in time. Oh well, after i drill for 20 hours we see how it comes along. |
| 2008-06-09 6:21 AM in reply to: #1453108 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun's group - FULL Did they have you roll to your back to breathe? If so, when you do, try to pay attention when you roll when your mouth and nose are out of the water. Once those are clear you can breathe. It took me a bit to get the breathing down using that stroke, but once you do it is pretty easy. |
| 2008-06-09 7:33 AM in reply to: #1369643 |
Master 1952  Guelph, Ontario | Subject: RE: swbkrun's group - FULL first tri under my belt now. 300m swim 7:09 10 k bike 24.34 (need to improve this) and 2k run 12:04 can improve on this also. It was hot though once I got into the race I didn't notice the heat so much except on the run. It was on a country road in the sun with no breeze. I finished 27th overall age ranges and I think 4th in my age range. Now onto trainng for my next one on the 22nd. |
| 2008-06-09 7:34 AM in reply to: #1453336 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun's group - FULL Redknight - 2008-06-09 8:33 AM first tri under my belt now. 300m swim 7:09 10 k bike 24.34 (need to improve this) and 2k run 12:04 can improve on this also. It was hot though once I got into the race I didn't notice the heat so much except on the run. It was on a country road in the sun with no breeze. I finished 27th overall age ranges and I think 4th in my age range. Now onto trainng for my next one on the 22nd. Very nice! |
| 2008-06-09 8:34 AM in reply to: #1453336 |
Master 2436 Apex, north carolina | Subject: RE: swbkrun's group - FULL Redknight - 2008-06-09 8:33 AM first tri under my belt now. 300m swim 7:09 10 k bike 24.34 (need to improve this) and 2k run 12:04 can improve on this also. It was hot though once I got into the race I didn't notice the heat so much except on the run. It was on a country road in the sun with no breeze. I finished 27th overall age ranges and I think 4th in my age range. Now onto trainng for my next one on the 22nd. Good job! Doesn't it feel great?!?! |
| 2008-06-09 8:36 AM in reply to: #1453108 |
Master 2436 Apex, north carolina | Subject: RE: swbkrun's group - FULL Baowolf - 2008-06-08 11:46 PM Good news bad news. I drove the 800 miles to get to and back from the Total Immersion swim lesson (2day) and well practiced lots of drills from absolutely no freestyle skills. My biggest problem, I wasn't able to breath. I think that may be importqant at some point in time. Oh well, after i drill for 20 hours we see how it comes along. I'm sure you probably have, but here on the BT website there are some great videos on freestyle drills. They have really helped my technique. Good Luck. Sorry you put in so much time with your Total Immersion swim lesson and it wasn't what you wanted. |
| 2008-06-09 8:53 AM in reply to: #1369643 |
Master 1952 Guelph, Ontario | Subject: RE: swbkrun's group - FULL YEp feels good. Officially posted stats and I was 2nd in the age group I registered for. At the met they joined a couple of age ranges together. I was 55 -59. The age range at Lakside was 50-59. The guy that won overall finished in 39:53 Not that far ahead of my finish. I think I could have done better. When I was on the bike I thought I was in the top gear and pedalling easily. When I went to change for a small hill I realized I wasn't. So I could have made up a bit of time there. Oh well. Lots of fun and a great learning experience. Back to my swimming lessons tonight and I think I am going to up my leg weights. Edited by Redknight 2008-06-09 8:54 AM |
| 2008-06-09 8:54 AM in reply to: #1453499 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun's group - FULL tahrens - 2008-06-09 9:36 AM Baowolf - 2008-06-08 11:46 PM Good news bad news. I drove the 800 miles to get to and back from the Total Immersion swim lesson (2day) and well practiced lots of drills from absolutely no freestyle skills. My biggest problem, I wasn't able to breath. I think that may be importqant at some point in time. Oh well, after i drill for 20 hours we see how it comes along. I'm sure you probably have, but here on the BT website there are some great videos on freestyle drills. They have really helped my technique. Good Luck. Sorry you put in so much time with your Total Immersion swim lesson and it wasn't what you wanted. Out of my group of around 20 when I took the class, maybe 3 could get the breathing down. They did say it takes time, took me a few trips to the pool to get it down. While not 100% sure I am going to stick with the TI style, I think it really helps if you don't have a swimming base (like me). My balance got alot better, using the core muscles really helps with your power. My biggest complaint is while yes I can swim forever with the stroke, do I really want to do it at 2:30/100? Seems hard to get good propulsion (SP?) with it. |
| 2008-06-09 9:07 AM in reply to: #1369643 |
Expert 1231 B'ham | Subject: RE: swbkrun's group - FULL RK - good job on the race! Morning all, I had a good swim this morning, it was kinda crowded but I just looked at it like OW practice. I'm just glad the gal swimming next to me didn't have nails. I really felt in the groove today. Have a good week everyone! |
| 2008-06-10 7:40 AM in reply to: #1453599 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun's group - FULL Ugh, Started my new workout the Sprint - Olympic Bridge. First day started with lifting and as always when I go to the gym I have to stack the weights. Also some core workout. Then this jewel. Big Gear Power 60 minutes Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear. Gradually work your back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence. I did it all but it left me really wiped this morning. I was supposed to swim 2k but could only make about 1k. I like the plan but it really starts off pretty tough. |
| 2008-06-10 1:19 PM in reply to: #1369643 |
Veteran 267 Sterling, VA | Subject: RE: swbkrun's group - FULL Egads. Time flies when you are working too hard. I haven't even had time to look at this thread and it has grown two pages! My training has sucked lately. I am miserable, and pissed off at myself for not prioritizing well enough. That being said, I resolve to do better. I found out why my run had been so bad at the Breezy Point tri. The day before the race, I had been at the park with my kids when my one-year old decided to try to jump off one of those bridges. I was able to catch him, but caught the left side of my ribs on the play structure and heard a "pop". The next day it was sore, but between the nerves of the race, the wetsuit I was wearing and the advil I had taken (I know, not the best), I didn't feel much pain until the run portion, when I was having a hard time breathing. I just attributed it to poor conditioning. Turns out I have a broken rib. I had x-rays to confirm when it wasn't getting any better, and the doctor told me to lay off exercise for a few weeks... yeah, not going to happen, but it's a good goal So, next time someone tells you that you can't race with a broken rib, tell them you can, albeit, not quickly -- I need a real kick in the though training wise...I fell off the wagon, so I need to get back on. Here's my Internet declaration: I, Ben Rossi, do promise to get my fat back in gear and train for my HIM. Failure to do so will result in me drinking too much beer, complaining that I am not working out, and generally being a pain to be around. To save those that I love from this fate, I do solemnly swear to follow my training program to the letter.
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| 2008-06-10 2:34 PM in reply to: #1369643 |
Pro 4100 Wherever the trail takes me, WA. | Subject: RE: swbkrun's group - FULL Holy crap Ben... Take it easy! A BROKEN RIB? WOW! No exercise necessary... Get better. Take some easy spin's on the bike! Or go for some nice long walks?! Take care of that baby! |
| 2008-06-10 2:40 PM in reply to: #1369643 |
Master 1952 Guelph, Ontario | Subject: RE: swbkrun's group - FULL Hey Ben. Rest and let that rib heal. If you don't it will just take longer overall and have an even greater adverse effect on your HIM training. I speak from experience. |
| 2008-06-10 7:08 PM in reply to: #1369643 |
Master 1952 Guelph, Ontario | Subject: RE: swbkrun's group - FULL So I got a little po'd at myself because I knew I could do better than I did on my Sunday tri. Today I went out and pushed myself on the bike and running and cut 5:13 off the time I had posted. This would have put me 3rd for the entire group. and I feel great today after pushing harder. I can probably take time off my 1st transition too. I lost time trying to tie my shoes and put on a shirt over a wet body. I have now bought some quick ties for the shoes and will simply wear my shirt under my wet suit. watch out for the next one., June21 I know I can do it and reach the top 5 and first in my age group.  |
| 2008-06-10 8:17 PM in reply to: #1458277 |
Pro 4100 Wherever the trail takes me, WA. | Subject: RE: swbkrun's group - FULL Redknight - 2008-06-10 5:08 PM So I got a little po'd at myself because I knew I could do better than I did on my Sunday tri. Today I went out and pushed myself on the bike and running and cut 5:13 off the time I had posted. This would have put me 3rd for the entire group. and I feel great today after pushing harder. I can probably take time off my 1st transition too. I lost time trying to tie my shoes and put on a shirt over a wet body. I have now bought some quick ties for the shoes and will simply wear my shirt under my wet suit. watch out for the next one., June21 I know I can do it and reach the top 5 and first in my age group. YOU ARE NOW A MASTER!!!! Good job figuring out what you need to improve on, and making things happen!! GREAT STUFF! |
| 2008-06-11 11:52 AM in reply to: #1369643 |
Elite 5316 Alturas, California | Subject: RE: swbkrun's group - FULL Our TI instructor learned TI prior to doing one of her Ironman distance Tris and said the TI method took 20 min off of her swim 2.5 mlies or whatever over her regular stroke. If you watch the utubes of phelps and shinji takeuchi they are doing TI and well they are moving. I can feel the thrust from a proper hand echange through the core... but at some point I will need to breath 8). 1 hour in the pool yesterday, I will work on it more this week. They say 10-20 hours of practice should make it all come together better. But ya no swimming base for freestyle is definately not helping. It is amazing how many neck muscles are used in freestle. I can feel all of them atm. Hopefully I will get a bike in to to top of the mountain (2000 to 2500 foot climb) and then hit the pool again. Thanks for feedback on the breathing, I have been trying to find that spot of how far to rotate up to find air without cheating and using my hand to push my head up for air and thrash the stroke entirely for when i come down. |
| 2008-06-11 1:55 PM in reply to: #1449337 |
Member 49 Calgary, Canada | Subject: RE: swbkrun's group - FULL Only one race for me Ironman Canada August 24 tahrens - 2008-06-06 7:40 AM ... but to be honest, I am broke!!! Paying for all these races and equipment is expensive. I am guilty of the mentality of why pay to run a 10K when I can just go out and do it for free. I share this sentiment, but it's even worse as it includes not only runs but triathlons too. Why pay $200+ for 1/2 ironman, when I can do it myself for free self supported and have a good dinner with wife and kids I just like the training and getting the health benefits so I still can be mobile when I am 80+ :-) Edited by ITan 2008-06-11 1:55 PM |
| 2008-06-12 12:16 PM in reply to: #1369643 |
Master 1952 Guelph, Ontario | Subject: RE: swbkrun's group - FULL Slow day today on the site. Everyone must be working |
| 2008-06-12 3:47 PM in reply to: #1369643 |
Elite 5316 Alturas, California | Subject: RE: swbkrun's group - FULL Yay swimming coming along a little, was able to do better on the breathing today. Did a 2.25. mile run, 1 hour swim, 2.25 mile run brick. Yesterdays bike ride 21 miles up hill was a pitta. I am not sure that I will be including that in my regular workouts. I am going to have to rework my exercize routine though to incorporate the 3-4 hours of swimming a week and still get my running and biking in. May have to do 3 days run, 2 days bike and 4 days swim. Oh well time to rest and recoup. |
| 2008-06-12 5:48 PM in reply to: #1463292 |
Master 2436 Apex, north carolina | Subject: RE: swbkrun's group - FULL Baowolf - 2008-06-12 4:47 PM Yay swimming coming along a little, was able to do better on the breathing today. Did a 2.25. mile run, 1 hour swim, 2.25 mile run brick. Yesterdays bike ride 21 miles up hill was a pitta. I am not sure that I will be including that in my regular workouts. I am going to have to rework my exercize routine though to incorporate the 3-4 hours of swimming a week and still get my running and biking in. May have to do 3 days run, 2 days bike and 4 days swim. Oh well time to rest and recoup. wow, you are coming back full swing. It is obvious you are enjoying your new found health. Don't over do it, but enjoy all the workouts. |
| 2008-06-12 10:01 PM in reply to: #1369643 |
Veteran 110 Calgary | Subject: RE: swbkrun's group - FULL well just signed up for my first race, it is a sprint this Sunday and I am nervious. I know I can do it, it is just the felling of the unknown and doing something completely out of the norm and foreign to me. I have never done a full swim-bike-run brick before so this will be an interesting day. it is just a sprint and I am treating it as a practice race for the Oly I am doing in Aug and a way to make all the mistakes now when it doesn't really matter, or aleast that is what I am telling myself. One more piece of news from me, finally after 6 months of training and over 15 years of waiting I have dropped under 200lbs. I had a smile all day and nothing could take it away... good luck to all racining this weekend! get 'er done! |
| 2008-06-13 6:43 AM in reply to: #1463954 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun's group - FULL Pasman - 2008-06-12 11:01 PM well just signed up for my first race, it is a sprint this Sunday and I am nervious. I know I can do it, it is just the felling of the unknown and doing something completely out of the norm and foreign to me. I have never done a full swim-bike-run brick before so this will be an interesting day. it is just a sprint and I am treating it as a practice race for the Oly I am doing in Aug and a way to make all the mistakes now when it doesn't really matter, or aleast that is what I am telling myself. One more piece of news from me, finally after 6 months of training and over 15 years of waiting I have dropped under 200lbs. I had a smile all day and nothing could take it away... good luck to all racining this weekend! get 'er done! Congratulations on the weight loss, I think in the last 6 mos. I have dropped 15+ lbs and it feels good. Just remember to have fun on Sunday. If you get a chance between now and then, maybe do a practice transition both T1 and T2. The transitions seem such a small part of the race but when you are separated by the person behind/in-front of you by a few seconds that practice could move you up a few spots. |
| 2008-06-13 7:46 AM in reply to: #1463954 |
Master 1952 Guelph, Ontario | Subject: RE: swbkrun's group - FULL Pasman - 2008-06-12 11:01 PM well just signed up for my first race, it is a sprint this Sunday and I am nervious. I know I can do it, it is just the felling of the unknown and doing something completely out of the norm and foreign to me. I have never done a full swim-bike-run brick before so this will be an interesting day. it is just a sprint and I am treating it as a practice race for the Oly I am doing in Aug and a way to make all the mistakes now when it doesn't really matter, or aleast that is what I am telling myself. One more piece of news from me, finally after 6 months of training and over 15 years of waiting I have dropped under 200lbs. I had a smile all day and nothing could take it away... good luck to all racining this weekend! get 'er done! Just a quck thing that might help you in the T1. Wear your shirt under your wet suit if your wearing one. It will save you quite a bit of time in transiton if you don't fight with a dry shirt and wet body. I probably lost 30/45 seconds in my first race last weekend. Seconds mean a lot in a very short race. Good luck and have a great time. Edited by Redknight 2008-06-13 7:47 AM |
| 2008-06-13 8:42 AM in reply to: #1369643 |
Master 2436 Apex, north carolina | Subject: RE: swbkrun's group - FULL Perry, Way to go on the weight loss! That's fantastic! Have a great time this weekend. It is so much fun. Anyone else racing this weekend? |
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