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New Year New You...reopened for late comers (Page 16)
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 2014-02-12 7:08 PM in reply to: Wumba41 |
 97  Cambridge, Ontario |  Subject: RE: New Year New You...reopened for late comerswelcome back Neil ! |
| 2014-02-12 7:25 PM in reply to: slowpokee |
| 97 Cambridge, Ontario | Subject: RE: New Year New You...reopened for late comers yes signed up for lots of things.....you should be able to look me up as a friend and see my race log. first race is an 8 miler in 2 weeks......I have no idea how we are going to do it as we still have 6 foot snow banks and the day time temp today was -20C...... prepping for a half marathon in April and then 4 tri's June-Sept. Last tri will be Olympic. Good luck, sounds like you've got your work cut out! |
| 2014-02-12 7:29 PM in reply to: [email protected] |
| 97 Cambridge, Ontario | Subject: RE: New Year New You...reopened for late comers thanks for your words of encouragement David. I wont be giving up and deep down I'm loving the challenge of swimming as its not coming easy to me. if I can find someone to video me I'll send you something to take a look at. Spring is coming! |
| 2014-02-13 1:29 PM in reply to: RobR |
187 | Subject: RE: New Year New You...reopened for late comers Originally posted by RobR Good to be back in the land of the living again, looks like you all have been doing great job encouraging in my absence. Today I celebrated being bug free with a brutal physio session and I volunteered to work on Stage 1 and 2 of the Tour de France this year which are about 50 miles away from where I live! welcome back Neil ! |
| 2014-02-13 1:37 PM in reply to: Wumba41 |
| 187 | Subject: RE: New Year New You...reopened for late comers Ok going to start working through the posts I have missed, apologies in advance if I repeat some of the information that has been posted in my absence. |
| 2014-02-13 1:40 PM in reply to: RobR |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by RobR Rob, I may pick up the answers as I work through the posts, just wondering how things are going with the above? Rob's goals for February; 1. Swim 200m in one go without stopping 2. Continue the Half Marathon plan I'm on and avoid running induced injuries 3. Increase core workouts from once a week to 4 times (core strength lacking) |
| 2014-02-13 1:45 PM in reply to: [email protected] |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by [email protected] How many of you clip into your pedals, much more efficient than toe straps and normal pedals. If you suffer lower back pain on the bike (I do) standing and stretching as you free wheel is a good relief, just keep your eyes on the road!From Bicycling magazine March 2014 issue pg 54-63: 101 Ways to Completely Ride Better Tips 1-6 1) To avoid muscle soreness and fatigue, don't hunch your shoulders. Tilt your head every few minutes to stave off tight neck muscles. Better yet: Stop to admire the scenery. 2) By sliding rearward or forward on the saddle, you can emphasize different muscle groups. This is useful on a long climb as a way to give various muscles a rest while others take over the work. Moving forward accentuates the quadriceps, while moving back emphasizes the hamstrings and glutes. 3) If you're not comfortable taking both hands off the bar, after pulling an arm warmer down with the opposite hand, use your teeth to pull the bundled fabric the rest of the way over your wrist and off. **FREE SPEED** 4) Don't move your upper body too much. Let your back serve as a fulcrum, with your bike swaying from side to side beneath it 5) Keep your shoulders behind the front wheel axle. Too much weight forward makes the bike hard to handle and could cause the rear wheel to skip up into the air 6) Pull on the bar with the rowing motion to counter the power of your legs. This helps transfer your energy to the pedals rather than into wasted movement More to come later :-) |
| 2014-02-13 1:50 PM in reply to: vanessawoody |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by vanessawoody Hi Vanessa, welcome to the group, sorry its been a while I have been laid low with a flu bug. The swimming sounds like its going really well, good progress made there. Tell me a bit more about your knee problems I've been creeping for a while, and since some of the groups opened up again, I thought I'd join in! NAME: Vanessa STORY: I have a good friend who does an Olympic distance triathlon every year, and for the past 2 years, my husband and I have gone to cheer him on. Both times I thought, "This is something I would love to do" but then I never did anything about it. This year, I decided I needed less words and more action. I always considered myself athletic in high school, but it didn't occur to me that I was no longer an athlete until I started preparing to train. I forgot what it was like to strive towards a goal and see the results of your hard work - things that I now realize have been missing on a personal level. The progress I've seen in the pool for January (being unable to put my face in the water to being able to swim 500m) has been so encouraging. I am doing my first triathlon not only to regain my fitness, but to also rebuild that confidence in myself; To know that I can put my mind to something and rise to the challenge. FAMILY STATUS: I am 27 years old, have been married for a year and a half and have a 1 year old pup! CURRENT TRAINING: I'm just trying to build my base at the moment. I've been getting to the pool about 3 times a week and swim anywhere from 500m to 1000m (and adding distance as I progress). I have also been doing some strength training. I'm hoping to start spin classes soon, but I have patellofemoral syndrome in my knee and am worried about irritating it. No running at the moment due to my knee. THIS YEAR'S RACES: I am doing a sprint triathlon in Kelowna, BC in August! I am considering doing another one sooner as a practice run. WEIGHTLOSS: I could stand to lose about 20 lbs (currently 150lbs) |
| 2014-02-13 1:55 PM in reply to: Lmoncada |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by Lmoncada Hi Luis, wow what an inspiring story, I am blown away. How are you progressing, let me know. NAME: Luis STORY: I am 37 yo from Mexico, married and with two lovely girls ages 5 &7. I want to start doing triathlons for the following: about 1.5 yrs ago (July-2012) I got a weird disease (Guillain-Barre) which left me in bed and not able to move legs or hands for two months, after which I had to learn to walk back again. I tried last year to start running but felt pain and doctors recommended me to delay running but keep swimming (I had swam as part of my therapy and enjoyed it sporadically prior to my disease as well). I added some bike last year as well but had to regain muscle (still do but much less) so it was harder than normal and ran out of breath. This year I decided to do a triathlon around two years after my disease to "graduate" from my disease and get in better shape than I have been in years (I used to do strenght training before but no cardio other than the sporadical swim I mentioned earlier). CURRENT TRAINING: I am slightly working on my jogging (wouldn't call it running at this point) using a C25k app, mixing swimming and bike around 2 - 3 x per week along with weight training since I had to recoup muscle mass that I loss. 2013 RACES: Nothing, due to my disease I ended 2012 using a cane and slowly was able to regain normal walk in the first part of 2013. I did swim the swim portion of two small sprint tris for a friend that only rides and bikes, and this is where I got the idea of doing a tri just to prove to myself I could do it. 2014 PLANNED RACES: Definitely a short sprint in May and a regular sprint in October, maybe mix one or two short ones in there depending on how I feel/progress. WEIGHTLOSS: Not really, maybe a couple of pounds, but definitely not part of my main goal WHAT WILL MAKE ME A GOOD MENTEE: Just thought this would be a good way to keep motivated and get helpful hints for a newbie. |
| 2014-02-13 2:01 PM in reply to: vanessawoody |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by vanessawoody Hi Vanessa - yes the body really is connected up, a problem in one area can often lead to deferred pain in others. I am suffering from a back issues at the moment, muscles massively tight in my upper section. The pain is actually being felt in my hamstring and quads, I went to physio tonight for a brutal session on my upper back, my quad is really sore tonight, crazy. Stretching is massively important to both ease stiffness and problems but more importantly to prevent it. Always have a stretching routine as part of your workout schedule.Thanks David. I actually went to a physiotherapist yesterday and he told me that my tight hamstrings could be contributing to the problem. I have never been flexible in my legs (my hamstrings are REALLY tight) but I never made the connection between the two. He gave me some strengthening exercises (for my quads, which will help stabilize my knee cap) and some stretching exercises for my hips, quads, hamstring and glutes. No running for now, but he said that an elliptical is an option, as long as I don't experience any pain. Swimming is great for my knee, and biking is still a possibility. Here's hoping I can see some improvements in the next couple weeks. I could be back to running in 4-6 weeks. |
| 2014-02-13 2:34 PM in reply to: Gosschris |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by Gosschris Hi Chris, good to meet you, let me know how things are going so far Hi. I'm Chris. Is it too late to join the group. I don't have much of a story. Just trying to get myself in better shape and decided to start running again 2 weeks ago. I need a goal to help keep me focussed and I've always wanted to do a triathlon. I have a bike and joined a local gym with a pool. I have no idea what I'm doing but I'm doing it. Anyways…I just saw these groups and thought it might be a good place to learn and help cheer others on. Thanks. |
| 2014-02-13 3:07 PM in reply to: [email protected] |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by [email protected] Swimming - yes totally agree and have posted previously saying that getting the stroke right is absolutely key here, there's no point swimming long distances badly, you'll be slow and tired. I'm working with a couple of former special forces guys at the moment on their swimming, for the first session and half all we did was get into a good body position, push and glide from the side, basically: 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 :-) - arms out in front, stretch as far as possible, biceps over ears - push out from the side of the pool, keep head low, even chin on chest - legs stretched out, knees locked and feet facing the way you came from, NOT pointing down to the bottom of the pool, that causes drag. Keep doing this until you feel yourself gliding, we then introduce a 2 legged dolphin kick and then on to a flutter kick. Big misconception is the power in the stroke comes from kicking hard, its not true, the power comes from the upper body. Think about it, you have a lot to do with your legs following the swim, ie bike and run, thrashing them in the swim will tire them. I have done several open water swims in a wetsuit where I haven't kicked at all, works well. Riding - simply dress for the weather, becoming too hot or too cold are equally bad. Don't be afraid to wear a jacket during the race if its cold, I have done it several times, only takes a few seconds to put on and take off and use a race number belt. I attach one race number and display it on my back when riding and then simply pull the belt round so its on the front for the run, takes about a second and is what the referee will look for. Fiddling with different numbers and safety pins is not good! I trained with a pal who was racing ironman uk last year, used an rpm counter and aimed for 90 to 95 rpm as much as possible, its a good rhythm Running - yes running after a ride is a weird sensation at first, brick sessions really help you get used to the feeling, it won't stop it but you will know what to expect and will get into your stride more quickly. Another tip for transition is the use of elastic laces, saves you having to tie them. If you use them put your trainers on when you lace them up, I did it without first time and they were so tight during my run I could hardly feel my feet at the end! |
| 2014-02-13 3:21 PM in reply to: RobR |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by RobR Rob, keep at it, cracking swimming is the hardest thing to do, you'll get there. Patience and perseverance is needed, it will pay off in the end. The guys I am working with at home have been in the same place, and are now a various stages of progress and entered into their first triathlons in April. I have posted some stuff about body position earlier, I'm also on a British Triathlon Course on Sunday looking at basic techniques again, will post some fresh ideas and material. Without seeing you I can guess that your head will be too high, legs probably too wide and feet pointing downwards, I may be wrong of course but do a self check or get someone to look at you. A video will really help, a cell phone will do the trick.thanks for your words of encouragement David. I wont be giving up and deep down I'm loving the challenge of swimming as its not coming easy to me. if I can find someone to video me I'll send you something to take a look at. Spring is coming! |
| 2014-02-13 11:48 PM in reply to: Wumba41 |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by Wumba41 Originally posted by [email protected] How many of you clip into your pedals, much more efficient than toe straps and normal pedals. If you suffer lower back pain on the bike (I do) standing and stretching as you free wheel is a good relief, just keep your eyes on the road! From Bicycling magazine March 2014 issue pg 54-63: 101 Ways to Completely Ride Better Tips 1-6 1) To avoid muscle soreness and fatigue, don't hunch your shoulders. Tilt your head every few minutes to stave off tight neck muscles. Better yet: Stop to admire the scenery. 2) By sliding rearward or forward on the saddle, you can emphasize different muscle groups. This is useful on a long climb as a way to give various muscles a rest while others take over the work. Moving forward accentuates the quadriceps, while moving back emphasizes the hamstrings and glutes. 3) If you're not comfortable taking both hands off the bar, after pulling an arm warmer down with the opposite hand, use your teeth to pull the bundled fabric the rest of the way over your wrist and off. **FREE SPEED** 4) Don't move your upper body too much. Let your back serve as a fulcrum, with your bike swaying from side to side beneath it 5) Keep your shoulders behind the front wheel axle. Too much weight forward makes the bike hard to handle and could cause the rear wheel to skip up into the air 6) Pull on the bar with the rowing motion to counter the power of your legs. This helps transfer your energy to the pedals rather than into wasted movement More to come later :-) Unfortunately, I am still riding with normal pedals and my running shoes. One plus is my transition is a little quicker. LOL |
| 2014-02-14 12:11 AM in reply to: #4915235 |
| 38 | Subject: RE: New Year New You...reopened for late comers It's been a while...... And somewhat disappointing. Re aggravated my knee during a kickset last week. Now hearing the term quad tendonitis/tendonosis tossed around. From my reading the recovery is loooooong if ever. Not sure I'll be racing this year. On the bright side my swimming is coming along nicely. |
| 2014-02-14 11:56 AM in reply to: mgk |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by mgk It's been a while...... And somewhat disappointing. Re aggravated my knee during a kickset last week. Now hearing the term quad tendonitis/tendonosis tossed around. From my reading the recovery is loooooong if ever. Not sure I'll be racing this year. On the bright side my swimming is coming along nicely. That's very unfortunate to hear. Hope your recovery isn't a long one. Just curious, is there a possibility that a very well supported brace might help with the recovery, even for pool use? At least that way it will help with keeping the knee area from getting as irritated. (I'm by no means trying to push you to injure yourself more; just a curious question) Take it easy. Get your knee area back to where it needs to be. Ease back in when you can ;-) Other possibilities, do open water swim events during the year. Just don't kick ;-) (Neil mentioned doing swim legs in triathlons without kicking) |
| 2014-02-14 12:18 PM in reply to: mgk |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Here's the latest and greatest (or maybe not so great; depends) Found out from my son's swim coach that the "practice meet" will be during the first week of March. This is the meet that the parents are allowed to compete as well. I have two weeks to get back into the water and get in shape for doing 200IM and 200 free (both yards) and maybe be part of some relays. The butterfly is going to kill me (shaking head). But, I'm VERY excited to have fun and see if I can keep up with some of the high school kids :-) (challenge accepted) My other son and I are officially doing the Tour de Cure. We did our registrations. We have the minimum donation requirements. Just a matter of getting ready for April 27th. He's doing 60 miles while I'm doing the 100 miles. Still no registration opened for the Fountain Valley Triathlon. I'm actually starting to get a little worried that they might not have it this year. That would be a major bummer :-\ (fingers crossed) Hope registrations starts soon... Bicycle riding to/from work: - I'm taking it easy with the ride to work and putting my bicycle to the highest gear and slow RPM's (works more on the strength and endurance) - The gear that I normally ride home on is now getting too easy (not enough resistance); I'm riding on the next highest gear. I'm running out of gears and might need to get a 50-52 on the front (currently 48) - I'm showing notable improvements (wondering what I could do if I had an up-to-date bicycle) |
| 2014-02-15 7:12 AM in reply to: [email protected] |
Veteran 350 Central VA | Subject: RE: New Year New You...reopened for late comers OK, I'm back among the living now. I work for the local Dept of Public Works and the recent East Coast snowstorm gave me a 19 hour shift, 10 hrs off and then go back for another 12.Working nights really throws my internal clock off balance. Going to do "something" today just to shake off this winter funk. Spring can't come soon enough. |
| 2014-02-15 8:53 AM in reply to: Wumba41 |
| 97 Cambridge, Ontario | Subject: RE: New Year New You...reopened for late comers Hey Neil the running is going well and I'm happy to report no injuries outside of the normal aches and pains sometimes. core strength improving swimming - well I need help that's for sure. I've found a drop in master swimmers class at 8am sunday morning. The coach is supposed to be excellent. looking forward to hearing what I am doing wrong |
| 2014-02-15 11:16 AM in reply to: RobR |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by RobR Hey Neil the running is going well and I'm happy to report no injuries outside of the normal aches and pains sometimes. core strength improving swimming - well I need help that's for sure. I've found a drop in master swimmers class at 8am sunday morning. The coach is supposed to be excellent. looking forward to hearing what I am doing wrong Awesome Rob. I think it's safe to say that all of us look forward to hearing the results from Sunday's drop in class :-) |
| 2014-02-15 11:16 AM in reply to: RobR |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by RobR Hey Neil the running is going well and I'm happy to report no injuries outside of the normal aches and pains sometimes. core strength improving swimming - well I need help that's for sure. I've found a drop in master swimmers class at 8am sunday morning. The coach is supposed to be excellent. looking forward to hearing what I am doing wrong Awesome Rob. I think it's safe to say that all of us look forward to hearing the results from Sunday's drop in class :-) |
| 2014-02-15 11:16 AM in reply to: RobR |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by RobR Hey Neil the running is going well and I'm happy to report no injuries outside of the normal aches and pains sometimes. core strength improving swimming - well I need help that's for sure. I've found a drop in master swimmers class at 8am sunday morning. The coach is supposed to be excellent. looking forward to hearing what I am doing wrong Awesome Rob. I think it's safe to say that all of us look forward to hearing the results from Sunday's drop in class :-) |
| 2014-02-15 2:07 PM in reply to: [email protected] |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by [email protected] I would seriously consider getting clip pedals buddy, gives you much more efficiency and power, you'll be flying if you do! Originally posted by Wumba41 Originally posted by [email protected] How many of you clip into your pedals, much more efficient than toe straps and normal pedals. If you suffer lower back pain on the bike (I do) standing and stretching as you free wheel is a good relief, just keep your eyes on the road! From Bicycling magazine March 2014 issue pg 54-63: 101 Ways to Completely Ride Better Tips 1-6 1) To avoid muscle soreness and fatigue, don't hunch your shoulders. Tilt your head every few minutes to stave off tight neck muscles. Better yet: Stop to admire the scenery. 2) By sliding rearward or forward on the saddle, you can emphasize different muscle groups. This is useful on a long climb as a way to give various muscles a rest while others take over the work. Moving forward accentuates the quadriceps, while moving back emphasizes the hamstrings and glutes. 3) If you're not comfortable taking both hands off the bar, after pulling an arm warmer down with the opposite hand, use your teeth to pull the bundled fabric the rest of the way over your wrist and off. **FREE SPEED** 4) Don't move your upper body too much. Let your back serve as a fulcrum, with your bike swaying from side to side beneath it 5) Keep your shoulders behind the front wheel axle. Too much weight forward makes the bike hard to handle and could cause the rear wheel to skip up into the air 6) Pull on the bar with the rowing motion to counter the power of your legs. This helps transfer your energy to the pedals rather than into wasted movement More to come later :-) Unfortunately, I am still riding with normal pedals and my running shoes. One plus is my transition is a little quicker. LOL |
| 2014-02-15 2:10 PM in reply to: RobR |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by RobR excellent news re the swim class, let the coach have a good look at the stroke and work out what you need to do. I was convinced my head was in the right place until I saw a video of my swimming and realized it was way too high! Hey Neil the running is going well and I'm happy to report no injuries outside of the normal aches and pains sometimes. core strength improving swimming - well I need help that's for sure. I've found a drop in master swimmers class at 8am sunday morning. The coach is supposed to be excellent. looking forward to hearing what I am doing wrong |
| 2014-02-15 2:24 PM in reply to: [email protected] |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by [email protected] I know exactly where you are right now. I have been trying to recover from my back problems since August, had several comebacks and have broken down each time. I had another set back this week, which has resulted in my right quad muscles being very painful and I am struggling to walk never mind run. I am learning to be patient, re-evaluate my goals and get healthy, if I race this year it will be a bonus, main objective is recovery and get healthy. My goals have changed, my big one now is Ironman UK in 2016, gives me over 2 years to build and enjoy, the thought of crossing the finish line with my family watching is so inspiring. So don' beat yourself up, let nature take its course, rehab and recover.Originally posted by mgk It's been a while...... And somewhat disappointing. Re aggravated my knee during a kickset last week. Now hearing the term quad tendonitis/tendonosis tossed around. From my reading the recovery is loooooong if ever. Not sure I'll be racing this year. On the bright side my swimming is coming along nicely. That's very unfortunate to hear. Hope your recovery isn't a long one. Just curious, is there a possibility that a very well supported brace might help with the recovery, even for pool use? At least that way it will help with keeping the knee area from getting as irritated. (I'm by no means trying to push you to injure yourself more; just a curious question) Take it easy. Get your knee area back to where it needs to be. Ease back in when you can ;-) Other possibilities, do open water swim events during the year. Just don't kick ;-) (Neil mentioned doing swim legs in triathlons without kicking) |
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