New Year New You...reopened for late comers (Page 15)

Hi folks, give me a couple of days, myself and family have all picked up a flu virus, will be back on line soon. Keep up the training x

More on the time crunched program...

http://home.trainingpeaks.com/blog/article/4-keys-to-success-for-ti...

Yuck!!!
Hope you and your family gets better soon :-)

Really good article. Thanks for the post :-)

and please add the other members of the group as friends so that we can see each others training logs.

Welcome to the late comers!

Information taken from Triathlete magazine February 2014 issue Pg 64-65

The Overall Flow:
Weeks 1 - 4 Build frequency
Weeks 5 - 6 Build endurance
Weeks 7 - 8 Build speed
Week 9 Race

Aim to do the listed sessions on the scheduled days to maximize effectiveness of the plan and minimize risk of injury. Start the program conservatively to avoid muscle soreness, and then patiently work your way through.

How to gauge your effort
This plan uses rate of perceived exertion (RPE) to determine the intensity of your workouts

Zone 1 - Gentle rhythmic breathing. Pace is easy and relaxed. The intensity is a jog or very easy run or very easy bike spin
Zone 2 - Pace increases a little but is still comfortable. Slightly deeper breathing, and conversation is possible
Zone 3 - Pace is moderate, breathing is harder, and it's slightly more difficult to hold conversation. A stronger cycling or running rhythm, this is "feel good" fast
Zone 4 - Pace is fast and challenging to maintain, you're starting to breathe hard and are beginning to get uncomfortable. Approaching all-out 30-minute bike or run pace
Zone 5 - Pace is equivalent to all-out for one to five minutes. Breathing is deep and forceful, conversation is undesirable and mental focus is required.

Week 1:
Monday - off
Tuesday - Swim - 10 x 50 taking a 45-second rest between each 50. Pace these evenly.
Wednesday - Bike - 20 minutes flat terrain @ Zone 1 at 85-90 RPM
Thursday - Run - 6 x (1 minute walk / 2 minute run @ Zone 1) flat terrain
Friday - off
Saturday - Swim - 12 x 50 taking a 30-second rest between each 50. Pace these evenly.
Sunday - Bike - 30 minute flat terrain @ Zone 1 at 85-90 RPM

Week 2:
Monday - off
Tuesday - Swim - 20 x 25 taking a 20-second rest between each 25. Pace these evenly.
Wednesday - 6 x (1.5 minute walk / 2.5 minute run @ Zone 1) flat terrain
Thursday - Bike - 30 minute flat terrain @ Zone 1 at 85-90 RPM
Friday - off
Saturday - Swim - 12 x 50 taking a 30-second rest between each 50. Pace these evenly
Sunday - 6 x (1 minute walk / 3 minute run @ Zone 1) flat terrain

Week 3-4 posting later...
Please give feedback and thoughts about what has been seen so far...

Information from Triathlete February 2014 issue pg 56-61

Avoid These Newbie Mistakes
Swim
Impatience - The number of yards you swim or how fast you go is irrelevant as a beginner. Spend your time working on great technique and in time, you'll get faster. "The water only rewards hard work when technique is good," Sheanin says. "Otherwise, the harder you work, the more tired you become - but you don't go faster."

Frequency. If you have three hours to swim each week, don't do it in two or three sessions. "I know it's often a hassle to get to the pool, but swimming six 20-30-minute sessions is a much better choice to focus on getting your technique right without having to battle fatigue," Sheanin says." Always leave the pool feeling like you could have done more."

Bike
"Mashing" or riding with a low cadence - Cadence is the number of revolutions per minute (RPM) you make, and when you're in a gear that's too big, you're wasting precious energy. Do a quick cadence check when you're on a flat road by counting how many times your right knee comes up in 30 seconds. Multiply that by two. Aim for 85-95 RPM, regardless of terrain. (A simple cycling computer can help)

Wearing any of the things on this list - Underwear under cycling shorts, a visor on your helmet, knee-high compression during a casual group ride, shorts with a worn-out backside, a jersey that exposes your midriff, or sunglasses not intended for athletic use.

Riding without a flat kit - Or not knowing how to fix one! Take a flat-changing clinic at a local shop or fire up YouTube to practice. Although it may take a few times to mater, you'll be thankful when you never have to phone a friend or pay for an expensive cab ride home.

Running
Keep in mind that running on its own is different than running off the bike - "Beginner athletes often underestimate the impact the swim and bike can have on their run performance," coach Bethany Rutledge says." One's ability to run well off the bike is often dependent on bike fitness and pacing."
If you've never done a triathlon, practice doing brick workouts, says another coach, Stephanie Liles. Right after a bike ride, do a 10-minute run off the bike. Practice this a few times preceding your race. "It whelps you experience the feeling of wobbly legs that you will feel during the race."

Please provide feedback :-)

Feedback.

Bike - Run Bricks are so important. I remember the first time I did one and thinking how does anyone run with rubber legs.

Our local tri club held a bike maintenance and tire change clinic yesterday. When the instructor asked how many people could change a tube on the side of the road, only about 4 out of the 15 there raised their hand. (Really shocked me) One guy says he doesn't even carry a spare tube!

I've flatted twice last year while on the road. Please learn how to change a tube.

I tried this the other day. I had no idea running could feel so bad! But after the first 1/2 mile or so, my legs came back and felt much better. It definitely made me realize how important it will be to practice those two legs together.

First off, welcome to all the new comers! I look forward to hearing about your progress!

Neil, I hope you/your family get to feeling better soon!

I just wanted to report in on my swimming. I've been swimming regularly for about 3 weeks now and am happy to say I've made a lot of progress. I went from barely being able to swim 1 length of the pool (25 yds), to swimming a consecutive 200 yds today! I felt like I could have swam farther, but didn't want to overdo it, as I still had to ladder my way back down to 50. I also swam a total 2000 yds today and felt great afterwards. I already feel much more comfortable in the water than I did a few weeks ago and don't get so worn out when I swim. It's a great feeling! And my coach is really impressed.

I was hoping to get in an outdoor run or two this week, but somehow, we're getting even more snow. Hopefully winter decides to give us a break soon; I'll enjoy running so much more once I can get back outside.

Hope everyone's training is going well!

Oh! I forgot some exciting news! I found something of a triathlon mentor at work. I had lunch with one of our marketing directors the other day, and it turns out she has completed two Ironmans and competed on Team USA for a while. She's offered to help me with running form, transitions, open water swimming, and anything else I might need help with. What a great find!

thanks for sharing David. I have a huge imbalance right now as I can run and bike far beyond the level of week 1-4 but my swim is still at this level.

I am still 18 weeks away from my first sprint tri so I'll focus on swim technique for now (as your other posting alluded to). I think the program is good though for someone will equal abilities in all 3 disciplines.

Rob

I think I need a coach. You have progressed so much further than I have in the last 3 weeks. Well done!

Thanks for the info David! Particularly the part about swimming!

I definitely need to work on my patience. Its reassuring to hear that I shouldn't be so focused on distance at this point. I also never thought about shorter vs longer sessions. I guess I assumed that if I only spent 20 min in the pool that it wasn't long enough to be beneficial. It seems the exact opposite!

This gives me more confidence that I can go the distance!

Very basic tips for riding in the streets...

http://learn.performancebike.com/bikes/advice/riding-tips/general-c...

There is one more tip that I like to add though.
5) Ride in a way to make sure you are "always" seen and as if the drivers don't see you. Make sure that you are in a position to be seen by understanding a driver's perspective. One example, when you are approaching a red light and notice that a car is signaling to turn right. The perspective of the drive is to look "left" to see if cars are coming from the direction that the driver is going to merge onto. He/She will not be looking to his/her right "before" he/she starts to move forward. To be "seen", it is advisable to be in a position where the driver will see you, even if it's on the left side of the car instead of the right which is closest to the curb/side of road.

Hey everyone! glad yall are all getting your training outdoors - im super jealous ! What races did everyone sign up for? I signed myself up for two May runs .. The North Face Endurance challenge and the Ragnar relay challenge, really so I get back and train again. Trying to tackle my weakest leg so a lot of run training for me this season.. Anyone sign up for an Olympic or Half for the year yet?

The Good:
Got in a 40 mile ride and finished it off with a bunch of hill repeats. My first time taking the TT bike out this year.

The Bad: 10 inches of snow on track for Wed. :-(

Awesome!!! (ride) That's a really good distance :-)
too bad about the track :-\

Found some words of wisdom from a friend's Facebook post...

1) I want to inspire people. I want someone to look at me and say, "Because of you, I didn't give up."
2) Your fitness is 100% mental. Your body won't go, where your mind doesn't push it" (my favorite)
3) The moment when you want to quit, is the moment when you need to keep pushing.

You feeling better? If I remember, you were ill when you mentioned you were getting back into things.
Hope you are back on track with your training :-)

Rob, hold your chin up high (just not in the water) and continue to push yourself forward. You shouldn't be discouraged. You've made notable progress, even without a coach; you should be proud of that.

There's going to be days when you are not at a 100% and your workouts are going to be less than par. I experience it all the time when riding home from work; I try to mix up the ride a little bit based on intensity and some days, I'm just not having it.

Wish I could be more help to you, but we're not exactly around the corner of each other. I have faith that you'll get to where you need to be, with or without a coach. Keep moving forward, Rob :-)

From Bicycling magazine March 2014 issue pg 54-63:
101 Ways to Completely Ride Better

Tips 13-18

13) Keep your arms in line with your body, not splayed elbows out. This is an easy way to make yourself more aerodynamic and go faster with no extra energy.
14) As your effort becomes harder, increase the force of your breaths rather than the frequency.
15) When riding in a group, always keep your hands in contact with your brakes, either in the drops or on the hoods. That way, you are always prepared to slow.
16) Cross railroad tracks near the side of the road. It's usually smoother there than in the center
17) Don't stare at the rear wheel you're following in the paceline. Let your peripheral vision keep tabs while you look a couple of riders ahead to see what they're doing. Then you'll be prepared if something happens to make them veer or change speed. A paceline is like a Slinky: Little movements at the front magnify and speed up as they flow to the back of the pack.
18) Be extra cautious during the first 10 minutes of a rainstorm, when oil and dust floats to the pavement's surface but haven't yet washed away. However: Painted road lines and steel surfaces (manhole covers, grates, railroad tracks, bridge decks, and expansion joints) get slippery right away an stay treacherous until they completely dry.

More to come later :-)

Additional notes...
15) when riding on the road with traffic, you should do the same to allow you quicker reaction times.
18) and "never" ride your bicycle in the gutter area of the road, keep on the asphalt area (black top)

Seems like a really good group, glad to be welcomed (not officially yet!)

I thought I'd share a little more about my training. I have been training fairly consistent 3-4x per week with most sessions including strength and a tri sport same day:
- due to the disease I had (past tense), I couldnt really run, so I started a C25k training program. I am slowly walking less and jogging more minutes.
- swimming freestyle more, with less of my "easy" stroke aka breast stroke.
- Not have done much bike this year but I know I can handle riding an hour or sofrom last year, so not very concerned for it for my May short sprint (250m s / 20km b / 2.5km r).
-Strenght training 2-3x per week and will keep doing so for some time since I need to gain some muscle mass I lost, although will reduce it once I approach this May race to concentrate more in the s/b/r, but start it up again shortly after it.

My main concern is the running after the bike, so am following a 12W sprint training plan but subsituting the running portion with my walk/run C25k plan, which should have me running 5 k by race time, but still concerned about dead leags for running after bike.


Edited by Lmoncada 2014-02-11 6:50 PM

Hi Team

Well that was an interesting few days, all the family including me suffering with flu, I wouldn't have recommended coming round for dinner! Anyway all seems good again, no more coughing and spluttering. Good to see plenty going on whilst I have been offline, will start catching up on posts over the next few days, hope all is great with everyone.

Neil x

Glad to hear that all is well with you and your family :-)