Newbz'z summer mentor group is FULL!!!! (Page 16)

DirkP - 2010-04-12 6:49 PM I have a question, I am going to be running a half marathon in a few weeks and wonder if I should keep my cycle and swim workouts on the hard side or back them down the week leading up to the race?  Since I have not done a tri yet nor trained through a running race yet I am not really sure how to focus.

swmr2tri - 2010-04-12 7:11 AM  Can anyone describe pedaling on the bike and isolating one leg?  I've read that its good to do but not quite sure how to go about doing it.

jgerbodegrant - 2010-04-12 9:01 PM

Start pedalling (both legs), then unclip from your left pedal, continue pedalling with your right leg (the idea is to keep a continuous smooth stroke with your one leg.  You literally let the other leg just hang.  Most of my ILT's say to do both legs in a minute, so you'd do 10 seconds to switch each time and ride with one leg 20 seconds.  So both legs, 10s switch to one leg, 20s on that leg, 10s to clipback in and unclip the other floot, 20s on the other leg....and repeat.

carlwithac - 2010-04-11 10:25 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.

stefanier - 2010-04-12 10:29 AM When I do this exercise, I do it on the trainer. Just wanted to put that out there for anyone who might be hesitant to do this one.

Yes I would start in a lighter gear. You dont want to have to crank out twice the effort with one leg. If it is entirely too easy on your one leg bump it up a gear or two but I wouldnt do anything strenous. (That that is just me!) It should be a good exercise for your legs and muscles but not a workout.

dcon - 2010-04-12 8:01 AM Newbz,

Your training for this week still looks pretty intense.  Is that because the race is a sprint and your current training baseline is significantly higher than what beginner type plans call for?

Dan 

jgerbodegrant - 2010-04-12 11:10 AM

I was wondering the same thing.  Why such a long swim on Thursday???  Is this all part of your training for a longer race??

dcon - 2010-04-12 6:01 AM

Newbz,

Your training for this week still looks pretty intense. Is that because the race is a sprint and your current training baseline is significantly higher than what beginner type plans call for?

Dan

jgerbodegrant - 2010-04-12 9:10 AM



I was wondering the same thing. Why such a long swim on Thursday??? Is this all part of your training for a longer race??

carlwithac - 2010-04-12 11:49 AM
I think he said that he was focusing on the half distance this year.  It would seem so.

I just ran an insanely easy 5miles.  My cookie cutter plan wanted me to run a 45min track workout with race pace 400s.  I chose to run a slow 5miles that consisted of a 15min+ WU that felt great for my achilles, almost 30min mid Z2, and then 5min CD.  The only pain I had was in my right hip which I still need to work on strengthening.  I have decided to work up to a coupld weeks of at least 20mpw before I even think about adding tempo or speed to my running.

EDIT: It was also a great run because out of all the runners I passed, I was wearing the shortest shorts!

jsiegs - 2010-04-12 4:06 PM Hey all, I'm recovering from a horrible weekend, partly self-induced, partly I'm not sure.  So its my homecoming this weekend (we're a lax school, not a football school so we do it in the spring).  Friday night went out with some people wasn't planning anything big but had a mini-celebration and the bartender started giving my roommate and me many very good scotches.  Needless to say, I missed my swim saturday morning and didn't leave bed until 4 PM or so.  OK, np, I can do it Sunday.  Spent some time Sat with old friends (sans drinking) felt fine and woke up Sunday feeling pretty good.  Had a run LT test in my schedule so went out to do that.  Felt fine during warm up, then after 10 min of the all-out was not feeling good, and my pace was really low and my stomach was killing me.  2 min later puked a little and decided this was not the day for my LT test, finished off an hour of easy running without any issues.  After that, just felt worse and worse, more and more nauseous.  Had some fruit at brunch and saw some friends off, came back feeling horrible.  Maybe an hour later tossed back up the brunch (fruit and a waffle).  Felt initially better, but then worse and worse again.  Couldn't keep anything down, just small sips of water, and even that brought nausea and sitting up or going to the bathroom brought intense cold sweats and ridiculous nausea.  I didn't get my 2 hr bike in that day either.  I knew I must be super dehydrated and attributed my headache to that.  By mid-night, I had had a glass of white grape juice and half a banana and felt ok.

I didn't go to work today and just slept (haven't slept much cause of the uncomfortableness).  I have been super tired all day, but less nauseous.  Had some whole wheat matzah (left over from Passover) earlier cause I thought it would be good for digestive issues.  Just now had a bowl of cereal (again high fiber) and feel ok.  Still feel weird, tired, but my body can take the food now it seems.

I guess my question is how to get back into training and what do to.  I've got an Oly race this Saturday.  Supposed to swim and run today.  Should I try?  I feel like I totally effed up my plan, not just for this race, but for the HIM I'm really targeting in July by missing big workouts.  Suggestions to get back on track for the race Saturday and for my HIM plan for July?  Any thoughts would be appreciated.

 

nc452010 - 2010-04-11 2:30 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

jgerbodegrant - 2010-04-09 10:01 AM

Sorry, I'm just now getting around to answer.....been out of town for the weekend and I had to read 10 pages! :P

Ha! My run is pretty terrible......I'm more of a water beast

I did the testing with one of the coach's on my tri team, and they have a testing lab. $200 for run & bike plus some help and suggestions to my training plans based on my goals and races this year. Our team is 100 or so ppl, 6 coaches w/mulitple workouts for SBR, and I knew quite a few teamates that have had it done.  

carlwithac - 2010-04-12 5:47 PM I just gave it a quick glance because I have to go someplace but your week of the 18th seems a little odd to me.  Your run volume drops significantly(recovery week?).  You also have one day with two long bikes scheduled.  Again, I'll look it over later.

jsiegs - 2010-04-12 6:09 PM

Yeah, thats the BT drag and drop workout thing messing up like always.  I think I fixed it.  I don't think I can get everything in and taper, it just seems like too much.  I'll also be in Texas for work the 23rd to the first of May, which throws a wrench in things.  I should have my bike though. 

jsiegs - 2010-04-13 5:06 AM Hey all, I'm recovering from a horrible weekend, partly self-induced, partly I'm not sure.  So its my homecoming this weekend (we're a lax school, not a football school so we do it in the spring).  Friday night went out with some people wasn't planning anything big but had a mini-celebration and the bartender started giving my roommate and me many very good scotches.  Needless to say, I missed my swim saturday morning and didn't leave bed until 4 PM or so.  OK, np, I can do it Sunday.  Spent some time Sat with old friends (sans drinking) felt fine and woke up Sunday feeling pretty good.  Had a run LT test in my schedule so went out to do that.  Felt fine during warm up, then after 10 min of the all-out was not feeling good, and my pace was really low and my stomach was killing me.  2 min later puked a little and decided this was not the day for my LT test, finished off an hour of easy running without any issues.  After that, just felt worse and worse, more and more nauseous.  Had some fruit at brunch and saw some friends off, came back feeling horrible.  Maybe an hour later tossed back up the brunch (fruit and a waffle).  Felt initially better, but then worse and worse again.  Couldn't keep anything down, just small sips of water, and even that brought nausea and sitting up or going to the bathroom brought intense cold sweats and ridiculous nausea.  I didn't get my 2 hr bike in that day either.  I knew I must be super dehydrated and attributed my headache to that.  By mid-night, I had had a glass of white grape juice and half a banana and felt ok.

I didn't go to work today and just slept (haven't slept much cause of the uncomfortableness).  I have been super tired all day, but less nauseous.  Had some whole wheat matzah (left over from Passover) earlier cause I thought it would be good for digestive issues.  Just now had a bowl of cereal (again high fiber) and feel ok.  Still feel weird, tired, but my body can take the food now it seems.

I guess my question is how to get back into training and what do to.  I've got an Oly race this Saturday.  Supposed to swim and run today.  Should I try?  I feel like I totally effed up my plan, not just for this race, but for the HIM I'm really targeting in July by missing big workouts.  Suggestions to get back on track for the race Saturday and for my HIM plan for July?  Any thoughts would be appreciated.

 

dcon - 2010-04-12 3:26 PM One more note on strengthening hip flexors:  there was a "kicking" thread where someone mentioned that kicking drills, done properly, will strengthen your hip flexors.   I've avoided doing kicking drills because I figured all I needed was a light 2-beat kick, but in another thread TJ Fry emphasized that you still need a good, strong kick for the 2 beat.   (I'm also really terrible at kicking so that is the real reason I avoided kicking drills).