Beer Drinker Accountability/Appreciation Society - Open (Page 18)

I do one solid day at the gym per week and then quick workouts at home throughout. At the gym I focus mainly on legs with some upper body exercises that target muslces used in swimming (chest, shoulders and back). I don't use too much weight on the upper body and moderate weight on the legs. I do weighted squat lifts and lunges for my quads and kettle bell swings for my hams and glutes. I also do a series of weighted balancing moves that improve stability muscles, which help prevent running injuries. I focus some of my efforts on the medial glutes and abductors. They're two often overlooked muscles that can play a big part in injury prevention when properly exercised. And finally I end my gym session with a solid core workout. Weighted and inverted crunches and sit-ups, in which I target my abs and obliques and then weighted planks to strengthen up the entire core area. 

While I don't think you're doing much, so long as you're not feeling burned out or too sore, I am mainly a long course athlete so most of my advice will come from that perspective: long easy workouts to build a solid base and some high intensity training to develop speed. If you can get 3 or more quality workouts a week in, I'm sure you'll be fine for your sprint. Just give yourself enough taper and recovery time so you've got strong fresh legs on race day. 

Weights:I have 2 active kids and 1 active wife. They all do triathlon plus hockey plus lacrosse plus work. PLus I coach both of them. With my limited time, weights are way down the line during preseason/regular season  tri training. If you have the time, go for it!

There is nothing wrong with doing more then what is asked. Just make sure you have some quality workouts, especially with your bike. Strong bike=strong run!

If you feel you can handle the extra then go for it!

Originally posted by Jeakins Thank you Dave, Alan & Sandi for you advice on PF and recovery times. Sounds like for PF I am doing the right things just not enough! I will take some time off from running and focus more on stretching and rehabilitation of my foot. It isn’t bad now but it is persistent and I want to run pain free as it certainly helps with motivation . And Sandi I am not one of the lucky 5% and I do have orthotics which seem to help. I also think I have put enough time in my shoes to warrant a new pair which will help too. Alan I will look into a protein isolate powder to speed with recovery following workouts. I have never used one before. Do you have a brand you recommend? BTW 17/28 complete! Bike commute today & tomorrow and a swim tomorrow and I should break 20/28 by weeks end! (However I am getting faster and my commute to work may soon be under 30 min and no longer count )

If I remember correctly you start your bike commute going down hill...just back track and add a hill climb... That should add a few extra minutes!!

I am with you on this. Before I got eye surgery, I was like you. I am okay not using contacts in a pool but during an open water race, it is for sure contacts. That being said, I used contacts when I was in the swim club...no problems.

As far as goggles, goto a tri store/swim store and ask them what would work best for you.

Got a wicked cramp in my calf last night swimming.  Now its really sore, feels like a pulled muscle.  I am not one who usually cramps so I was wondering if this is normal?  Luckily it did not impede my run this morning. 

Training wise things are  looking good I'm 15/28 on the challenge at the moment.

I wear my contacts all the time.  I have never had an issue with them while swimming or biking.  Ocassionally I have had too much sweat drip into my eye while running and cause an issue, but I sweat ALOT and live in the hot/humid south.

I have gotten cramps in my calf and my foot swimming, usually when I have not drank enough water.

Great job on the challenge front!

Some days it just ain't in ya. We must have been on the same page today as I blew off my usual Thurs. swim/bike brick this morning...was up but sat at home and read my book and drank coffee. Decided to go for a lunch run...slooooooow. About the only speed I had was passing a bunch of young girls running. It was that or look like a dirty old man following them.

Good luck on your weekend!

I'm pretty sure I did not drink enough water yesterday so I'll have to keep on top of that in the future.

I own this NeoSport sleeveless wet suit and love it.  As a life long swimmer I tried several full sleeve suits and although they surprised me with how mobile they were I still didn't like the feeling.  I've swam in 68*F open water and yes my arms were a little cold but I was fine.  And, they are very easy to get in, and more importantly, out of.  The legs only come down to the calf and not all the way to the ankle.  Again, on and off easier.  I'm also frugal so the $130 price tag was a big plus especially when I only wear it <5 times a year.  Just my two cents.

I always get foot/calf cramps during long distance swims in the pool and sometimes in open water.  I keep hydrated and have a water bottle on the side of the pool to drink often.  I also take salt tabs before my long workouts especially if I have a run/ride/weights planned for afterwards.  I've tried making small changes to my nutrition without any luck.  Now, what I have noticed is that my craps are worse and guaranteed to happen when I do drills late in my workout.   I believe this is due to over using my muscles in my feet and calves to control my swim.  i.e.; trying to compensate for my rotation while performing one arm drills.  SO, I try to focus on kicking from my hips more and my knees/feet less like I'm supposed to.  This is were kicking drills that everyone hates, including myself, come into play.  I'm getting a kickboard and implementing kicking into my workout.  Like my old swim coach use to make my do.  We'll see...

Originally posted by Jeakins Thank you Dave, Alan & Sandi for you advice on PF and recovery times. Sounds like for PF I am doing the right things just not enough! I will take some time off from running and focus more on stretching and rehabilitation of my foot. It isn’t bad now but it is persistent and I want to run pain free as it certainly helps with motivation . And Sandi I am not one of the lucky 5% and I do have orthotics which seem to help. I also think I have put enough time in my shoes to warrant a new pair which will help too. Alan I will look into a protein isolate powder to speed with recovery following workouts. I have never used one before. Do you have a brand you recommend? BTW 17/28 complete! Bike commute today & tomorrow and a swim tomorrow and I should break 20/28 by weeks end! (However I am getting faster and my commute to work may soon be under 30 min and no longer count )

Ice has become my best friend over the years.  And, my wife's worst.  Something about ice packs in bed, idk.  I ruptured my PF in the middle of my last training plan.  My Podiatrist gave me some reusable sticky pads to protect the location of the injury while I trained.  I iced the bottom of my foot 3-4 times a day for weeks.  THAT is a feeling you can't explain with words!!  Mine wasn't a common injury and probably won't work for most.  But find a podiatrist, one who handles sports injuries, it can be well worth it.