lkagop's Training Group (Page 19)

mmh - 2008-11-22 5:55 PM Well done Jose. Congratulations on ticking that one off the list

X2.  Even though you didn't quite hit your time goal, you did hit your goal of finishing one and that's just gotta feel great.

I think you've got a great winter plan there, Jose, and no, it's not corny that you got emotional.  It's perfectly understandable.

Of course, this is coming from a girl who can get easily teary-eyed herself, so take my reassurances with a grain of salt. 

Any chance you are still looking for people to join your group?  If so I would like to join.   My name is Jeremy and I live in Orange County, New York.   I'm 30 years old, married with one kid(16months old) and another one due Jan. 7 2009.  I work for a civil engineering firm and love all outdoor sports.

I've never done a tri before, but for some reason, that I'm not sure of I want to do one.  I'm a horrible swimmer, I have bad knees, and I'm not a fan of road biking.  I love to mountain bike, and this year I started road biking for training purposes only.  I've been swimming twice a week and trying to get my knees in shape by doing excerises my physical therapist told me to do and by running and forcing my way through the pain.  I plan on doing the sprint triathlon in Pauling, NY in June.  By then I hope to lose 20 pounds and finish under 1hr 20 minutes.

Sure thing, Jeremy.  Welcome aboard!

You've got plenty of time to train before your first tri, and that's great that you've already started.  That's also incredibly important about getting your leg muscles strengthened, and you should be commended for doing so.

Be sure to log all of your training in your Logs, so we can all come over and harrass Inspire you.  Also, we love taking questions and we've got a really solid group here to help out with any you might have.  We're really lucky in that everyone on here is really committed and does a great job of consistently training.

Again, welcome!

- Lora

Thanks Lora,

I've put in every training session that I've done so far into my training log.  I have no problem with people commenting or laughing at it either.  I do have one question: Are there any people on this group in the New York area?  

Welcome to the group Jeremy!

Gang, I ate too much at Mom's house this weekend. She forced me to eat and eat and eat! I think I gained 5 lbs, and still have another T Day to get through!

Back on track on tonight with another run I hope, I need it.

Hmmm.  No one specifically from New York, but Toni's over in Jersey.  I'm not sure how far away, though.

Toni?

As I stated earlier, I ordered a RoadID. Today they emailed me with a coupon for $1 off any order for my friends. They even wrote a sample email for me to forward...

I just ordered one of the best products ever. It's called a Road ID - perhaps you've heard of it. If you haven't, go to their website and check it out. Road ID is a great product that could save your life someday.

When I ordered, they gave me a coupon that I could pass along to my friends. Here's the coupon number:

Coupon Number: ThanksJames426722

The coupon is good for $1 off any Road ID order placed by 12/22/2008. To order, simply go to RoadID.com or click the link below:

http://www.RoadID.com/?CID=ThanksJames426722

Thanks James. My neighbour has just got some for all of this family. He rides a lot (200km plus on his weekend rides) and his wife runs and his kids are small so he figures when they go to the shopping centre etc if they get lost they can easily be found.

Great idea.

Another 5K, Jose?!  Dude, that's impressive.  What a great thing to do on your birthday, too.

 Its sad how many people don't remember In Living Color.  I can't tell you how many people have asked what my avatar is. 

Thanks everyone for the helpful input, I really appreciate it.    

Last week I signed up with a guy called Rod Cedaro (Marathoner and Ironmaner) for one of his online programs. A lady I met at the course on the weekend highly recommends him - in about 9 months she really improved her running time and completed a HI.

I got a bit sick of training my butt off but not seeing a whole lot of improvement.

Anyhow I got my training plan last night....my life as I know it is OVER!!!

I think I told you about my plan to drop the bike and just focus on my running and swimming - na ah - he has me doing a 2hour bike ride in week 2 (have probably riden 4 times in 4 months and longest bike was 30 minutes).

No rest days and most days 2 - 3 sessions a day!!

I told him I wanted a good triathlon fitness base in time for NEXT season and want to focus on the Marathon - he reckons there is plenty of time for my marathon and in the meantime wants to increase my overall training volume (and then some!!).

Anyway here is my first week -   Sympathy would be much appreciated

Had a thought - one of the other groups has this peach thing going on where they workout everyday of the nominated month. The peach comes from the fact the calendar days turn peach when you log a workout.

Do we want to try for 31 peaches for December?

  MONDAY:  1/12/2008
      `````````````````````````````

      AM:            AEROBIC SWIM SESSION:

            400 metre warm up.
            3 X 300 metres freestyle at a solid aerobic pace on a 10 sec. rest cycle.
            4 X 100 metres with drills incorporated:  
                 1. 100 metre pull buoy freestyle.                
                 2. 100 metre pull/large hand paddles freestyle.
                 3. 100 metre straight freestyle swim.
                 4. 100 metre freestyle plus large paddles.
        These efforts are to be completed at a solid aerobic pace on a 5 second recovery between efforts.
                    Cool down as per warm up.

      PM:            FARTLEK RUN:

      Warm up for 10 minutes at a heart rate intensity of 135 to 144 beats/min
      After the warm up run for a total duration of 24 minutes with majority
      of the session at 158 to 161 beats/min but incorporate 4 efforts of 3 minutes at 189 to 192 beats/min
      separating each effort with at least a 2.00 minute recovery back at  158 to 161 beats/min
      This session should be ideally completed over undulating, natural terrain with the surges being mostly uphill.
                 Cool down as per warm up.

      PM:            WEIGHTS AS PER ATTACHMENT.

      TUESDAY:  2/12/2008
      ``````````````````````````````````

      AM:           THRESHOLD SWIM:

            Warm up for 400 metres.
                 8 X 100 metres freestyle coming in on 4.00 leaving on 4.10.
                 200 metres easy swim.
                 16 X 50 metres freestyle coming in on 2.00 leaving on 2.10.
                    Cool down as per warm up.

      PM:            STRENGTH / ENDURANCE RIDE:

      Warm up for 10 minutes with a cadence of 80-85rpm at a heart rate of 132 to 141 beats/min.
      Find a hill with a moderate gradient (6%-8%).
      Choose a gear that when seated allows you to pedal at a cadence of 70-75rpm
      disregard heart rate response and complete 5 X 4 minute uphill efforts, spin down  the hill
      which should take approximately 1/2 the time of the uphill effort and repeat the uphill effort again immediately.
                    Cool down as per warm up.

      WEDNESDAY:  3/12/2008
      `````````````````````````````

      AM:            AEROBIC BRICK SESSION (BIKE TO RUN):

      Warm up for 15 minutes cycling at 132 to 141  beats/min with a cadence of 80-85rpm.
      Cycle at  153 to 156 beats/min for 60 minutes before dismounting your bike and changing immediately into your running gear and
      running for 30 minutes at 161 to 163  beats/min.
      Cool down for 10 minutes by jogging at 135 to 144  beats/min.

      PM:            WEIGHTS AS PER ATTACHMENT.

      THURSDAY:  4/12/2008
      `````````````````````````````

      AM:            AEROBIC/DRILLS SWIM SESSION:

       400 metre warm up.
      600 metre straight swim at a solid aerobic pace holding around 2.20 per 100 pace.
      6 X 100 metres of swim drills at a solid aerobic pace.
                 1. Right arm (50m), left arm (50m).                
                 2. Catch up (50m), finger tip drag (50m).
                 3. Dog paddle - no over the water recovery(50m), swim normally (50m).
      REPEAT X 2.
       These efforts are to be separated by a 5-10 second recovery between efforts.

                    Cool down as per warm up.

      PM:            AEROBIC/THRESHOLD RIDE:

      Warm up for 15 minutes with a cadence of 80-85rpm at a heart rate of 132 to 141 beats/min.
      Ride over a flat to undulating terrain completing 4 x 4 minute efforts
      at 182 to 185 beats/min with a cadence of 90-95rpm, separating each
      effort with a 2.00 minute recovery at 153 to 156 beats/min.
      Cool down for 15 minutes by pedalling at 80-85rpm at a heart rate of 132 to 141 beats/min.

      FRIDAY:  5/12/2008
      `````````````````````````````

      AM:            AEROBIC SWIM:

      Warm up for 15 minutes using a combination of straight swimming and drills.
      4 X 200 metres freestyle coming in on 4.20 leaving on 4.30:
                1. Straight swim.
                2. Hand paddles.
                3. Pull buoy.
                4. Paddles and pull buoy.
      8 X 100 metres freestyle coming in on 2.10 leaving on 2.20.
                400 metres cool down.

      LUNCH TIME:            WEIGHTS AS PER ATTACHMENT.

      PM:            THRESHOLD RUN:

      Warm up for 15 minutes running at 135 to 144 beats/min.
      Complete 4 X 1km coming in 6.00 leaving on 6.15
      Cool down as per warm up.

      SATURDAY:  6/12/2008
      `````````````````````````````

      AM:            LONG AEROBIC RIDE:

      Choose a course with undulating/rolling terrain.
      Warm up for 15 minutes pedalling at 80-85rpm with a heart rate at
      132 to 141 beats/min. Then maintain a heart rate of 150 to 156 beats/min for 2 hours of continuous riding.
                Cool down as per warm up.

      PM:            REST:

      SUNDAY:  7/12/2008
      ```````````````````````````

      AM:            LONG AEROBIC RUN:

       Warm up for 10 minutes at 135 to 144  beats/min, then increase the intensity
       to 155 to 163 beats/min for the next 60 minutes.
                Cool down by jogging/walking for 10 minutes.

      PM:            REST.

If you still have room I would like to join your group.

I am new to the site and I would classify myself as a beginner. From the comments in this group it looks like you all are serious tri'ers and a great group so this will be good motivation for me. I am trying to get back into shape to complete a triathlon next summer. Here is my info

 I am a male, 46, married with 2 wonderful kids. I say I am a beginner although I was a competitve cyclist ( road, track and cross ) for 8 years and competed in 2 triathlons ( sprint), but that was 20 years ago or so. Once married I hung up the cleats and enjoyed the family life ( and I have the gerth to prove it ! )  I recently started to ride again and lost 35 lbs ( starting from 250) however I am interested in getting down to my old racing wieght of 175. Although I have been riding alot lately and I am confident in that discipline, I swim like a rock and run like a turtle.  I think this site and this group will help me alot (if I am in )

  I made the mistake of mentioning my Tri plans to my son (15) and he wants to do one with me. We went to the pool this weekend for a workout and it nearly killed me. Looks like no turning back now !

Welcome Chili!

A peach challenge huh? I am up for it~!

Chili:  Welcome aboard.  That is awesome that your son is interested in doing tris with you.  Here's to you swimming like a fish and running like a rabbit.

Michelle:  That plan wore me out just reading it!  Well, we'll all live vicariously through you.  You have to keep us posted on how things go.

Peach challenge?  Hmm.  Sounds like a good possibility.

Guys, I have to tell you I'm so excited.  My husband gave me an early Christmas present of a Y membership.  He told me I could get it today if I wanted.  I called the Y to see what I needed to bring and the lady said if I wait until Monday, they're doing a membership drive and will waive the $60 activation fee.  Gary told me I could still go today if I wanted, but I think that's just a waste of money.  I've waited a year.  What's another 6 days?

Anyway, I'm so pumped and can't wait to get back in the pool.  I'm relaxed just thinking about it.  Sigh...

Welcome mark...sounds like you've got some good goals to shoot for, as do we all.  So dive in and take advantage of anything we can offer.  

And Michelle...GOD BLESS YOU!  You're gonna need all the help you can get...whew, I am exhausted already for ya!    Serious, I hope it works for ya.  Keep us posted.  

Jeremy: I am also chuckling as the other option is to CRY!!

Chili: Welcome. Congrats on getting back into it and fantastic to hear your son wants to be involved too.  We look forward to hearing all about your adventures over the coming months.

Lora: Will be posting away as per usual so you can all witness the pain

Tim: thanks for the encouragement (I think)

James: I'm keen to do the peach thing if you are.

Everyone - come on let's get this peach thing happening.