Gordo Byrn's Group - FULL (Page 19)

Cadence... quick cadence -- this is very important for racing, quick cadence with short steps.

 g

1000 yd swim TOTAL

2x50 warm up

2x300 yd - 3 stroke breathing

4x50 yd - 2x50 3 stroke breathing w fins; 2x50 3 stroke breathing wout fins

2x50 yd  cool down.

2 x 300 yd swim - my goal going was complete both 300 yd sets w 3 stroke breathing from start to finish  ahhhh.  best intentions...more like, 'bit off more than i can chew'

by the end of the 1st set/at 200 yards, i knew i was in 'trouble'  i quickly realized, i started out way too fast to finish well, pushing like ive done in the past - i struggled and lost my 3 stroke breathing off and on for the last 100 yds.

re-set.  do over.  slowed down my pace.  relaxed.  nose pointed and 'buoy' pushed to the bottom of the pool, hips raised.  good form.  3 stroke breathing.  start to finish.

im happy to report i was able to maintain 3 stroke breathing during the 2nd 300 yd set, start to finish.   

EXTENDING RELAXED SWIMMING ENDURANCE ENVELOPE IN PROGRESS.

and G.  you posted:  "Cadence... quick cadence -- this is very important for racing, quick cadence with short steps."  gotcha...i figured that was the gist of what you were getting at i just couldnt make out the audio from the video.  and thanks as well for the info about the walk/run intervals going from short to long.  makes total sense to me.

ttow!

Hope everyone's having a great weekend!

First brick ever today. I did a very bad job of managing heart rates. I think I was hyped up because it was a brick. A real triathlon type workout - LOL So I went a bit harder that I would have liked, but it was still a great experience. I'll be doing one of these every Sunday for a while..

Bike 30:58 - Felt pretty good overall, but the hills just killed my heart rate. Bad choice of route mostly. I made it, didn't stop and rest, and went same overall speed as yesterday's bike but I knew I would feel the effort later.

Z2(128-142) 11:22

Z3(142-155) 14:15

Z4(155-169)   1:24

Transition: 1:25. I'm going to need to practice these a lot before April. I thought it took about 20 seconds at the time.

Run 24:06 - Everybody tells you that the switch from bike to run is tough and your legs will feel dead. They're right, but it's not horrible. Heck, my legs feel pretty dead MOST of the time. But it was worse than usual. The first 10 minutes were the toughest, it got better the longer I went. I could feel my calves cramping up in the first 2-3 minutes but ran through it no problem. By the 15 minute mark it was pretty much a normal run.

Z2(128-142) 6:52

Congrats on the first brick -- they do get easier!

One thing that will help (in the races as well) is 5-10 minutes of brisk walking before you start running.  I always walk transitions (T1/T2) as well as the first run aid station to help ease the change over to running muscles.

 g

40 min treadmill walk today:

10 min w/u @ 0% incline, 2, 2.5, 3, 3.5 mph - avg hr 85, max 101
25 min @ 1.5% incline, 4 mph - avg hr 131, max 137
5 min c/d @ 0% incline, 2.5, 2 mph

Sat - skiing 5 hrs

Sun - 30 min. on Trainer                            little beat up from the skiing but back at it....

Nice easy trainer ride this morning. Just trying to get my legs back after yesterday. 30 minutes. Avg heart rate 125.

Z1 (115-128): 11:45

Z2 (128-142):  16:10

Greg - YEAH YOU!  now youre a REAL triathlete 

[im scheduled to do my first brick in three weeks, im sure to be as excited as you were....]

DAVE - longest run to date (time and distance)....thats AWESOME.

20km, here you come, nodoubtaboutit! 

WAY TO GO!

Thanks Stacie, let me know how the brick session goes. remember my first try at a bike/run one, felt like my legs were numb but strangely pain free and managed to go quite quick although after about a mile the pain returned. certainly agree with what Gordo has said previously about starting the run real slow and build speed as the feeling in your legs returns to normal.

Good luck

will do, Dave.  im 'anxious' to get to that part of my trng, just to do two disciplines back to back.  get a feel for what a race (at least in part) will feel like.

ill certainly keep your experience in mind, and Gordos advice/suggestions....

speaking of which, we are so fortunate to have Gordo as our mentor, arent we?  i so appreciate his advice, dont you?   i especially appreciate his willingness to spend his valuable time mentoring us!

from this side of the pond....stacieb

jenni4 - 2009-01-12 8:17 AM Ok, finally over that cold, and back to spin class tonight

Yeah, Jenn!  enjoy your class/getting back at it....

GOOD AFTERNOON EVERYONE! 

i got in a 19 min run today and 40 mins of strength training.  trying out the 'new parameters'  i upped my walking speed, not by much, from 3.8 to 4.0, just to see....

and i lengthened my intervals to 5:1

and i sped up my running speed just a tad as well.

heres the data:

HR DATA 19 MIN RUN 1/12

START:  83  walk @ 4.0 pace

10 MIN:  117 increased pace to 4.3

5 MIN:  132/120  increased pace to 4.5

11 MIN:  131/122  started @ pace 5.0, but then my HR kept dropping, so about 1 min into the interval i increased the pace  5.2 had a much easier time 'holding' my HR

17 MIN: 142/129  maintained @ 5.2

19 MIN:  140/130  decreased pace to 3.8

4 MIN/END:  107

going into my next run im going to increase my walking pace to 4.2, then adjust my running pace accordingly.

experimenting.

Not sure how many of the group weight lift but I recorded a clip on squat technique that you might find useful.  I embedded it into my strength training article that you can find here:

 http://www.endurancecorner.com/library/strength_training/triathlon_strength_training

 Some of you might ask... "should I be strength training?" -- for now, focusing on your aerobic work makes sense.  At some stage, you may wish to add a strength session into your week -- I like at least 1 per week.  You get much more benefit from 0->1 that from 1->2.

Keep 'er rollin',

g

"speaking of which, we are so fortunate to have Gordo as our mentor, arent we?  i so appreciate his advice, dont you?   i especially appreciate his willingness to spend his valuable time mentoring us!"

You are spot on Stacie it is great to have the help and advice available from the man G. The best thing is it works as well. This group looks keen to learn as much as possible which is great as there is always someone asking a question I hadn't thought of. Cant wait for the race season to start now.

Dave

i cant wait either.....

Spin class tonight was rough. Forgot my HRM and found out I'm not quite over that cold like I thought so I skipped the strength session today. I've coughing ever since class, really loosened stuff up tonight.

As far as strength training goes, I used to be pretty regular, but to so much any more. Though I actually kinda like it more than the cardio sessions. I got the Body Sculpting Bible for Women about this time last year and went through it. Really got into it once I got a case of PF and had to lay off the running last spring. Its really great with simple routines, I'd recommend it to any of you ladies out there and even the guys too. Then this summer I did a strength training DVD with a friend 3xweek, and this fall was so crazy with school I just did a little experimenting when I had the time.

Core Work-

Thinking about going to Pilates on Tuesdays (and maybe Thursdays) would this be overkill or not on the core strengthening?

Short run this morning.

15 Mins

 Jenn --

 Assuming you have established your Basic Week and are consistently hitting your training, then a weekly pilates session would be fine.

 Pilates, and/or yoga, are excellent for muscle activation, functional strength, balance and core strengthening. 

 g

I have a swim question for you G or anyone else with ideas.

I have practised various drills and have had a couple of videoed lessons to sort my stroke out a bit and have got to the stage where I can feel when I am swimming well and efficiently but other days no matter what I try it just doesn't flow right. However on those days I can still maintain my steady pace of 2:00 per 100m although it is harder work. I am working on building a base and my long swims are between 1200 and 1500m straight which I keep to my steady pace ok.

sorry rambling I will get to the point.

I guess I want to know do I carry on just swimming the distance or am I better to split my sessions into smaller chunks and aim for 1:50/100m splits ? I can do 1:40/100m on a flat out sprint but cant live with that pace for more than 3 or 400m

thanks

Dave