Beginner 1/2 Ironman Plan Group (Page 15)

Arkmann- yeah, that's a big difference then! I hear lots of ppl say 2:00/100 yards is avg or mop... Youre doing meters, which are longer than yards, so good job! You're way faster than u calculated at first!The new bike is a Felt B12 with SRAM Force components. I'm very excited to get it... It wasn't quite a "steal", but a great deal at 2K.

Thanks chief.  So that's what 2K can get me...  I am on the prowl for a bike as well and waiting for Black Friday deals.  Hopefully the tri stores will be slashing their prices for that day as well.

I am going to try this one and if it's too much, I'll ratchet down a bit. 1st Tri in April. GEESH.

I just learned today that snorkels are allowed in all USAT events.  Do you guys swim with snorkels when your training? It seems much, much easier to me.  Rhythm is generally my toughest part, and getting short of breath is a problem even if my cardio is fine for it.  What are disadvantages to a snorkel?  

Tri Take Me Away-
First off, you are awesome for running this thread and helping everyone.  

Second, can you give me some more specifics on diet?  
I am not kidding about having zero knowledge of foods... if you know of a good resource or book, I'm up for some reading, but there's so much out there that it's confusing to me b/c of all the different opinions... As many examples as you can give me would be greatly appreciated!  I know everyone is different, but if I have some specifics, then I can start trying things to see what will work for me...

Like can you at least give me some examples of your "Big picture guidelines": eat lots of protein, moderate fat, and moderate carbs (lots of fruits and vegetables)?

Also, what does this mean:  "shop on the outside aisles of the grocery store".

You also said "Highest carb meal should be post-exercise".  Can you give me a few examples?

I've heard Salmon is good and I like that, but can I pork out or should I limit intake?

THANKS!

Can someone please point me in the right direction to understand all the abbreviations in the swim workouts?  Is there a guide to all those abbreviations somewhere?

Snorkels can be helpful in the pool while learning how to swim and doing specific drills. But I would caution against getting so used to the snorkel that you stop trying to learn to breath normally in freestyle. A snorkel will quickly prevent you form getting faster in the water as your fitness improves. You will not be able to work on correct form (swimming with rotation, bilateral breathing).
It seems like an easy fix NOW, when you are still learning and struggling with breathing, but deciding to NOT rely on snorkels will be the best choice for you over the course of your triathlon career.
We all have trouble with the breathing. it does take practice, practice, practice to learn to breath and relax in the water. Make sure you are focusing on the exhale rather than the inhale. That might help a bit.

I would love to help you with this. I looked at a couple weeks of the plan but I am not sure what terms you are having trouble with. Lots and lots of people have this question, so if you can through out some terms that I can help you with I can perhaps create a permanent thread at the top of the forum with the answer! Thanks!

Salmon is great. Eat it once a week. Pork is good. Eat it when you want. Beef is great, chicken, turkey, eggs, etc. That's real food, real protein. Eat some protein at every meal.
Add to the protein a source of fat if your meat or protein is very lean (chicken breast, turkey breast, etc are very lean). Avocado, dairy, nuts, olive oil, coconut milk, are examples of healthy fats.
Last, add some veggies. And veggie will do. Fruit is good in moderation, especially right before or after a workout.
A good post workout meal will be higher in carbs to replenish muscle glycogen (keep in mind that this is more important for long workouts of over 1.5 hours or so). Many people like to have chocolate milk after a workout as it provides carbs, protein, and fat.

Most athletes eat lots and lots of carbs like bread and pasta. I don't personally choose to eat that many carbohydrates but that may not be what works for you.
Here is a link to sports nutrition books on Amazon. You may want to try the one for endurance athletes. I have different beliefs that most mainstream sports nutrition "experts", so I can't really offer a good recommendation besides this one.

Swim abbreviations and terminology:

http://www.d3multisport.com/glossary.pdf

Checking in! Keeping on track for the most part, I have a tough time with the swim workouts-I start out good, then I just start swimming and do distance instead of drills. Oh well, I'll get there

Hi guys,

I just signed up for my first 1/2 IM in April, and start the plan next week. I've done a few sprints starting last spring, and one Olympic in September. I told myself that if I got to the finish line of the Oly and said, "that was easy" that I'd sign up for the 1/2, so here I am! I'm a SLOW swimmer, a slow cyclist and a mediocre runner, but endurance doesn't seem to be a problem. I travel (I'm a pilot), so I won't be able to follow the plan exactly, but I have lots of days off, so I've had pretty good luck with fitting in the training so far. It helps that this is our training season here in Arizona.

I WILL be working on my speed so it doesn't take me all day to finish, so I'm open to input here! Looking forward to hearing about all your experiences!

Tammy 

I am signed up for my first HIM in July. I started a 36 week training program last week. I actually combined a 16 week oly program with a beginner 20 week HIM program. I completed 5 sprints and 1 oly last season. I am nervous, but feel like I will do well if I stick to the program.

so I read a thread in another section and now I'm questioning whether I'll even survive my HIM April 2...I can't really dish out any extra money for an upgraded plan, or a coach, or accessories, or master's swim...and all of my swimming and most of my biking will be indoors...

Don't get sucked into all that!  We CAN and WILL not only survive it, but we are going to have fun doing it!!  We have a plan and we will put in the sweat...we will do it! 

Of course, getting a couple flats tonight on my ride isn't exactly going to help me get my bike miles in!  haha

You got this Melissa.  Just push yourself mentally and the physical part will seem easy.  Also, to make your swimming drills a little easier try using a pool buoy.  I reach for mine towards the end of my swim workouts when I feel like I have to slow down.  Just reach for it later and later as the weeks of training progress .  It makes a world of difference.

So, I was looking at the 70.3 in Orlando on May 15. A friend wants to do one in late June/early July. Is a month between races long enough, or should I push for two months? If I make one my A race, should I aim for the earlier one or the later one?

I would prefer two months, but one month is ok. I think your A race should be the first one if the races are only one month apart. After that race, take a week or very light training, then repeat the last three weeks of the plan.

Welcome, Tammy! Can't wait to see how your training progresses!

Don't worry. Follow the plan, do the time, and you WILL finish. You don't need an upgraded plan, a coach, Masters, or any toys. I promise!

Switching some of my days around.  Found an outdoor heated pool in the area I'm in T/Th/S so those are now my swim days.

Crap!!!!!........

I've been scaling back on everything but running lately to make sure I get an "off season". Started computrainer 2x per week and have really scaled back swimming. I'm about a month from starting a Hal Higdon marathon plan that I will be overlapping with the 1/2 IM plan a month after that. Problem is I pulled something in my calf!!! I pulled it last week in a recovery run, the day after a tempo. I took a few days off and it felt fine so, I ran again Monday. Now it really hurts! It didn't hurt during computrainer last night, but it's soar today. I'm wondering if I should even run tomorrow? I've been keeping up 20-25 miles per week to prepare for the marathon plan. I've also got a 4 mile turkey trot run thanksgiving I want to rock hard! I've got a friend in the race I HAVE to beat!! I'm wondering if I'll even be able to do that!?

I have questions regarding the plan.

I already know I can do the full 1.2mi swim and have done it in the pool multiple times.  I have even done 2000m non-stop plus 300m WU and 200 CD.  Now my question is, should I skip the long swim workouts and focus on the days/drills that aim to develop speed?  I still plan to swim the full distance, sometimes more, every other week.  If anyone wonders how it translates to open water swims, I'm one of those persons whose OWS is just a tad bit slower than their pool swim due to sighting issues. 

When yoo do the run and bike workouts, do you also count the time you spend in warm up?  My warm ups are usually 10min long and I extend the total run workout 15mins longer than what the plan lists.

Edited by arkmann 2010-11-17 10:21 AM

Meulen- I would def take a day off from runnin, maybe two.  I'd also take 2 days off (from running) before the 4 mile race if I was going to go all out... but that's my body and yours might be different. 

Arkmann- I'm pretty much at the same swim distances you are and I'm also slower in open water and cant sight to save my life (a kayak stopped me last race and told me to turn around, haha)... I think it's fine for you to adjust it.  I'm actually cutting out one of the swim days and adding a little to the run/bike since I think those need more imporvement.  Then I can always add swimming if I have to take days off for minor injury.

I do not count warm up or post stretching in my run/bike times.