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Newbz'z summer mentor group is FULL!!!! (Page 15)
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 2010-04-11 2:30 PM in reply to: #2770346 |
Expert  2852     Pfafftown, NC |  Subject: RE: Newbz'z summer mentor group is FULL!!!!PROGRESS! (Last week, I had WORKED UP to doing 12X50's in the pool) Today, I swam a couple 50's to warm up....then tried to go longer. I swam 100yds! I rested a short time.....then swam another 100! Then another! Then another! Altogether, I did 2X50's; 4X100's; 6X50's! It's gonna happen! This was my 8th time in the pool......with no real swimming background. I'm trying to get to 1,000yds, non-stop, by June. jeff |
| 2010-04-11 2:36 PM in reply to: #2783399 |
Expert 1151 Las Vegas, NV | Subject: RE: Newbz'z summer mentor group is FULL!!!! carlwithac - 2010-04-11 12:51 PM Thomasski - 2010-04-11 11:39 AM Hey everyone, I have a question for you all on how much time you spend working on your core. Just curious as to how long some do and what benefits you from having a stronger core. And if you are a core pro what exercises do you do that are not too strenuous on your back and stuff. Thanks Newbz group. Currently, I don't do any specific core work because swimming keeps my core relatively strong. However, I feel that spending even an hour per week working on my core would help me improve. That being said, this summer I want to greatly improve, and I plan on doing 20mins of core on my swim days. I might end up doing something like this Wow. Great link. I love how it actually shows you what to do. Really helps someone like me out who is not familiar with the names of a lot of the exercise (name wise I"m lost after crunches) |
| 2010-04-11 2:44 PM in reply to: #2783530 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! I just found that a couple days ago posted in an old thread. I was also excited by the depictions. Someone also posted this link to a site that shows various exercises that target specific areas of the body. I plan to do a couple of them regularly for some hip strengthening. |
| 2010-04-11 2:45 PM in reply to: #2783519 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! nc452010 - 2010-04-11 10:30 AM PROGRESS! (Last week, I had WORKED UP to doing 12X50's in the pool) Today, I swam a couple 50's to warm up....then tried to go longer. I swam 100yds! I rested a short time.....then swam another 100! Then another! Then another! Altogether, I did 2X50's; 4X100's; 6X50's! It's gonna happen! This was my 8th time in the pool......with no real swimming background. I'm trying to get to 1,000yds, non-stop, by June. jeff Congrats Jeff...if you keep working this hard, I would bet money you hit 1000 non stop before the end of this month...if not within a week. There isn't much difference between swimming 200 and 1000...just that your pace slows down a bit. |
| 2010-04-11 2:45 PM in reply to: #2770346 |
Expert 1151 Las Vegas, NV | Subject: RE: Newbz'z summer mentor group is FULL!!!! Just got back from an 18 mile bike on slightly hilly roads. Over the next couple weeks I'm gonna try and ride bigger & bigger hills because my tri is in a very hilly area (well, very hilly for me) Luckily the course is very close to my house so I can practice right in that area. Think I'll start doing some of the core work on the link Carl posted because my abs are in bad shape. Right now, my abs look at lot like my daughter's whose picture is my profile image. LOL |
| 2010-04-11 2:52 PM in reply to: #2783545 |
Expert 1151 Las Vegas, NV | Subject: RE: Newbz'z summer mentor group is FULL!!!! tri808 - 2010-04-11 2:45 PM nc452010 - 2010-04-11 10:30 AM PROGRESS! (Last week, I had WORKED UP to doing 12X50's in the pool) Today, I swam a couple 50's to warm up....then tried to go longer. I swam 100yds! I rested a short time.....then swam another 100! Then another! Then another! Altogether, I did 2X50's; 4X100's; 6X50's! It's gonna happen! This was my 8th time in the pool......with no real swimming background. I'm trying to get to 1,000yds, non-stop, by June. jeff Congrats Jeff...if you keep working this hard, I would bet money you hit 1000 non stop before the end of this month...if not within a week. There isn't much difference between swimming 200 and 1000...just that your pace slows down a bit. x2. Congrats. Edited by jpbis26 2010-04-11 2:53 PM |
| 2010-04-11 2:57 PM in reply to: #2770346 |
Expert 2852 Pfafftown, NC | Subject: RE: Newbz'z summer mentor group is FULL!!!! Thanks a lot, folks. I have to admit.....that 100yd dist. was daunting (to a newb). I've gone from 300M (1st wk) to 400-600M (2nd wk) to 800M, today (8th time in the pool). I've been doing them all in 25's and 50's, though. I think I'll stick to 800M (total session), this wk.......then go to 1000M, next week. I'll try to up the # of 100's I can do......then try to get to a point where they're ALL 100's. Hopefully, something will just "click", and I'll progress to more dist.. Thanks for the encouraging words! I'm psyched about the upcoming week, training! Headed to FL, tomorrow......and I'm taking all my gear (bike included)! I've got a 50M pool close to where I'm staying, where I can swim for free. Edited by nc452010 2010-04-11 2:59 PM |
| 2010-04-11 3:27 PM in reply to: #2783519 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! nc452010 - 2010-04-11 3:30 PM PROGRESS! (Last week, I had WORKED UP to doing 12X50's in the pool) Today, I swam a couple 50's to warm up....then tried to go longer. I swam 100yds! I rested a short time.....then swam another 100! Then another! Then another! Altogether, I did 2X50's; 4X100's; 6X50's! It's gonna happen! This was my 8th time in the pool......with no real swimming background. I'm trying to get to 1,000yds, non-stop, by June. jeff Congrats man! Just a word of advice, you will have bad days in the pool. It is inevitable. I started out just like you. You will have days when your body just feels awkward in the water, but you just have to focus on your goals. Don't forget though, that you will have way more good days than bad days. Just don't get down on yourself if you have an off day. Congrats again! |
| 2010-04-11 3:38 PM in reply to: #2770346 |
Expert 2852 Pfafftown, NC | Subject: RE: Newbz'z summer mentor group is FULL!!!! I'm planning on having "off" days.....believe me! That's the main reason I want to shoot for non-stop 1000M, by event day. My 1st two events I have targeted are both 300M pool swims. If I can do the 1000.....I can have an "off" day and still do the event dist. without much trouble (that's my thinking, anyway). I DO have a 400M OWS event in my sights......3wks after the 6/20 event. I'm already training at 2X (more than on the bike) the other disciplines for my event. I'd like to get to my long runs being in the 10mi. range.....and my long rides being 40mi. (rode 31mi., yesterday....and ran 6mi. 2X, last week). My bike (event) is 12mi. and my run (event) is a 5K. I've only been at it a couple weeks....and I've taken only 1 day completely "off". Right now, I'm surprised that my biking is what takes the most out of me. I guess I shouldn't be too surprised. I've been on my roadie a total of 4X, now.....and only owned a MTB for a month before deciding I wanted to try a tri. I think I'm gonna go hard this week....then notch it down for a week, the week after. A week of shorter sessions. I'm hearing rest is important.....and I'm also guessing that holds true even more.....if you're just starting out. I'd like to hear your thoughts. Edited by nc452010 2010-04-11 3:39 PM |
| 2010-04-11 4:06 PM in reply to: #2770346 |
Master 3486 Fort Wayne | Subject: RE: Newbz'z summer mentor group is FULL!!!! I've been gone camping for the weekend and missed several pages of stuff. This group is going to be hard to keep up with. I got a 9 mile run in yesterday that went well. It was slightly hilly, at least more hilly than I am used to in northern Indiana. I was in northwest Ohio in some rolling hills that were mostly gently rolling but there were a lot of them. I ended up with a slightly slower pace than I would have had here at home but the hills are my excuse. Each mile was fairly evenly paced with a couple that were a little faster. My avg. pace ended at 8:14. I am headed out for a 30 mile ride right now to help relieve some weekend stress. |
| 2010-04-11 4:37 PM in reply to: #2783644 |
Champion 7233 | Subject: RE: Newbz'z summer mentor group is FULL!!!! looks like its been a busy day! on the core side, i do 2-3 corfe workouts a week, mainly to help with an old back injusry, and to squeeze a bit more training time in. On the swimming front, workout examples (you can change up the distances, etc, this is just a rough guide). threhold/pace sets would like like 10x100 on shorter rest, 5-10 sec for the faster folks (under 1:30 per 100, or 15-20 for those under 2min. speed sets would be like 10x50, or 10x 100 on equal rest. as the distances go up the rest will a bit too, like 5x200 on 20-25 sec rest, etc. swimplan.com is a good site to check out, you put in a TT of a certain distance, and it builds workouts for you along with sendoff tiems and everything. on the rough roads, be careful, a pothole in aero can be a day ender right there. |
| 2010-04-11 5:25 PM in reply to: #2770346 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! Once I'm done with this semester of school, I have about 1 month until my 40hr/week job starts, and about 2 weeks until my spring class starts. For me, this time is going to be my golden opportunity to get in as many races as I can without having to worry about scheduling conflicts. On May 1st I plan on racing the Willow Duathlon, and on May 2nd I plan on running a local 10k. I would like to have solid placings in both of these races which means AG wins(never even podiumed before). Judging from last year's results, I will win the 15-19 AG for the du since nobody entered last year. In fact, nobody under the age of 21 entered. For the 10k, if I go sub 42' I will beat last year's winner. I would like to do my absolute best in both races. Even if I am still a little sore for the 10k, I would like to do my best. Should I just try my absolute hardest to recover from the du, recovery foods, healthy diet, rest, good night's sleep, ice, etc? What is the best strategy to race a du? Is it good to just have an idea of where your splits should be and race to them? Or is it a good idea to try to negative split the 5ks? |
| 2010-04-11 5:44 PM in reply to: #2783760 |
Champion 7233 | Subject: RE: Newbz'z summer mentor group is FULL!!!! best sprint du races for me have been done like this, first 5k around 10k pace or just a tad faster (maybe 10 sec per mile slower than 5k PR pace). hammer the bike, hang on for dear life in the 2nd run. a sprint du is an exercise in pain management if you race it hard. get in a good warm up )20 min of easy running, with a few pickups, you can split this up, doesnt need to be all at once), hold back a bit the first mile of the run, then go to town. its going to hurt, a lot. as soon as the race is over, get some food, rest, ice a few somes that day. go out for a walk, or EASY 20 min spin that night if you can just to loosen up a bibt. If you do the spin, i'm talking like enough effort ot move the pedals, nothing more. get in a good warm up for the 10k, and break it up (ie go run for 5 min, take a break, do it again a few tiems). You'll likely feel a bit heavy in hte legs/lack a bit of kick/snap, but should be good assuming fitness is there. |
| 2010-04-11 5:55 PM in reply to: #2770346 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! haha thanks David. I like that approach. Whenever I find myself racing a new distance or format it is usually a hold on for dear life scenario. That seems like a good approach because I don't want to regret going too easy on the first 5k. |
| 2010-04-11 6:09 PM in reply to: #2770346 |
Veteran 208 Fayetteville, AR | Subject: RE: Newbz'z summer mentor group is FULL!!!! i picked up my bike from the LBS (bent chainring)... The bike guy charged me $30 to fix the problem.... He said, he had some extra time today too, so he basically did a tune up on the entire bike, cleaned it all, and lubed the chain. He had to take the crank off to get the ring, and he cleaned/lubed the bearings, etc.... This is a new Tri shop in town, and i won't expect them to do that every time i bring it in for a minor issue, but they just won a customer for as long as i live here! The owner sat and talked to me for about 20 min as well about great routes in the area. Now i can get back out on my bike too..yay! |
| 2010-04-11 6:43 PM in reply to: #2783832 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! BoobieDr - 2010-04-11 7:09 PM i picked up my bike from the LBS (bent chainring)... The bike guy charged me $30 to fix the problem.... He said, he had some extra time today too, so he basically did a tune up on the entire bike, cleaned it all, and lubed the chain. He had to take the crank off to get the ring, and he cleaned/lubed the bearings, etc.... This is a new Tri shop in town, and i won't expect them to do that every time i bring it in for a minor issue, but they just won a customer for as long as i live here! The owner sat and talked to me for about 20 min as well about great routes in the area. Now i can get back out on my bike too..yay! Congrats man! You won out on that trip, in more ways than one. |
| 2010-04-11 7:06 PM in reply to: #2770346 |
Pro 3804 Seacoast, NH! | Subject: RE: Newbz'z summer mentor group is FULL!!!! Wow...has been busy around here. Congrats to everyone...seems like little milestones are being crushed all over the place. I was a bit fatigued today after my 60+ ride yesterday and not being able to eat much afterward. I took a nap (which was the best thing in the world) and went for a couple mile run followed by an easy spin on the tri bike to loosen up my legs from yesterday. I am really having a hard time getting used to the aero position. It seems pretty aggressive and my shoulders and upper back hate my guts when I get off. I've only been doing about a half hour right now, because it's all I really can do. I'm not even looking straight ahead and I'm getting that upper back pain. Over-all it's been an all right weekend though. The weather was beautiful here today. Enjoy the rest of your Sunday! |
| 2010-04-11 8:16 PM in reply to: #2770346 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! It looks like I've been seeded last for Nationals on our tri team. This puts me starting the race in wave 10. Glass half empty: Idk what our president was thinking putting me last out of our group. He probably based the seeds off our indoor tri where my results weren't good because the person counting my run laps miscounted two laps(I have time splits for 16 laps on my watch). Oh well. It can't always go my way or else this sport wouldn't be called triathlon. My nerves also go berserk when I have to wait to start any kind of race. Glass half full:I have a chance to lead my wave(not sure how realistic). My seeding doesn't matter because I will still beat some people on my team who are seeded better than me. I just hope that I don't have to suffer through any more timing errors. There is nothing worse than giving your all and then not having it counted. I'm amped though to race a National championship! |
| 2010-04-11 8:51 PM in reply to: #2770346 |
Master 3486 Fort Wayne | Subject: RE: Newbz'z summer mentor group is FULL!!!! 30 mile ride in for today. Now I hope the pool is opened this week so I can swim tomorrow. It was spring break for the high school pool last week and they kept the pool closed too. I hadn't planned on that happening so I was kind of lost without the water work. If I had a wetsuit I would like to have done an open water swim at the campground we were at for the weekend. One of these days I'll get off my wallet and buy one so can have another workout in while camping. |
| 2010-04-11 9:19 PM in reply to: #2784074 |
Pro 3804 Seacoast, NH! | Subject: RE: Newbz'z summer mentor group is FULL!!!! carlwithac - 2010-04-11 9:16 PM It looks like I've been seeded last for Nationals on our tri team. This puts me starting the race in wave 10. Glass half empty: Idk what our president was thinking putting me last out of our group. He probably based the seeds off our indoor tri where my results weren't good because the person counting my run laps miscounted two laps(I have time splits for 16 laps on my watch). Oh well. It can't always go my way or else this sport wouldn't be called triathlon. My nerves also go berserk when I have to wait to start any kind of race. Glass half full:I have a chance to lead my wave(not sure how realistic). My seeding doesn't matter because I will still beat some people on my team who are seeded better than me. I just hope that I don't have to suffer through any more timing errors. There is nothing worse than giving your all and then not having it counted. I'm amped though to race a National championship! I like being the last wave. You are the hunter. |
| 2010-04-11 9:25 PM in reply to: #2770346 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! Depending upon who is in the waves ahead of me and how far apart the waves start, I will either have a clear path ahead of me, or I will have to fight my way through the stragglers of previous waves. |
| 2010-04-11 9:25 PM in reply to: #2770346 |
Extreme Veteran 386 Rio Rancho - where you can ride year round! | Subject: RE: Newbz'z summer mentor group is FULL!!!! hope everyone had a nice weekend. weather was great this weekend in ABQ, NM - almost 80* - got in a 3.7 mile run with my son while he rode his bike yesterday and today I rode the bike course for my race yesterday. I know I had a some more to give, so I'm hoping I can crack 55' for a 30k ride next week. we'll see.... any of you have race week plans you like? these last 3.5 months I've mixed a few training plans to create my own, but this week coming up I'm on the fence as to how to go about training. I know I'm not going to have any killer workouts, but my thinking is this: Monday - recovery day tuesday - swim 25' wednesday - bike or trainer session 45' keeping in z1-2 thursday - swim 20' friday - recover saturday - 10' jog, 15' trainer session sunday - race any comments on this? take a look at my logs to see what my volume has been. Usually 5-6 hours a week. thanks |
| 2010-04-11 9:46 PM in reply to: #2784193 |
Member 603 Chicago | Subject: RE: Newbz'z summer mentor group is FULL!!!! carlwithac - 2010-04-11 9:25 PM Depending upon who is in the waves ahead of me and how far apart the waves start, I will either have a clear path ahead of me, or I will have to fight my way through the stragglers of previous waves. When it comes to collegiate triathlons, how many are in a wave? Are the rules different in collegiate? |
| 2010-04-11 9:51 PM in reply to: #2784236 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! Thomasski - 2010-04-11 10:46 PM carlwithac - 2010-04-11 9:25 PM Depending upon who is in the waves ahead of me and how far apart the waves start, I will either have a clear path ahead of me, or I will have to fight my way through the stragglers of previous waves. When it comes to collegiate triathlons, how many are in a wave? Are the rules different in collegiate? I is run like a regular USAT sanctioned event. I honestly have no idea how many are in a wave. I don't know how many total participants there are, but I know that there are 10 waves. |
| 2010-04-12 1:15 AM in reply to: #2784251 |
Champion 7233 | Subject: RE: Newbz'z summer mentor group is FULL!!!! two answer the last two questions, collegiate nationals last time i did it was approx 1200 people total. waves were broken up into even sized, another wave going off every 5 min. outside of the "elite" men and womens wave, all the rest were not based on time. If you had a team over 3 epople, one/the fastest gets to race in that first wave, the rest are seeded throug hthe others. If you are on a team under 3 people, or had an olympic results under 2:10 for guys/2:20 for girls, you could also get into the first wave that way. As for the race week training, for me it depends on the race/distance. I have a sprint coming up that i need to do well in, so this week will look like this: Mon: Key run workout, either a 10-12 miler with 5 miles at 6:20 pace, or a 5 miler with 3 miles at 6:00 pace and 10x30 sec hill repats at the end, plus a shorter run later if i dont run long. either a spin or swim workout as the 2nd Tues: bike 2:00 with threshold intervals, easy 5 miler, and maybe a swim. Wed: Bike: 1:30 with 10x1 min hard, easy 6 miler. maybe a swim. Thur, 3k swim, easy 3 mile thur night travel home for the race. Fri prob an easy 3 mile run with 5x30 sec pickups. Sat race. Sun- If i dont drive home later sat night, i'll get in a long ride sun, prob 3:30 with approx 50 min total at tempo pace. |
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