CubeFarmGopher's Group - Closed (Page 2)

Wanted to get the group's view on missed training sessions and splitting.  As you can see from my logs, I have a very compact training schedule.  I focus on swimming the most as it is my weakest area and hardly ever miss a workout. 

On the other hand, my running and cycling tend to be the ones that get dropped or split when I get busy with other things.  My biggest concern is my running.  It usually accounts for the least amount of time in my schedule but I use that time for some quality runs.  I mix them up with speedwork, tempos and LSD.  I hate missing them but often find myself wanting to make up the missed ones by adding into another weeks workout.  Take for example, last week I was suppose to run 2:20 but I only did 1:20.  Granted I did a 5K race (well kinda 5K) I still feel like I didn't do enough. 

Now this week I only have 1:50 of running to do.  What is the down side of adding a couple of :30 runs to this week?  I understand that it will affect recovery but to me it doesn't seem like an hour more is enough to really put a strain on recovery.

My other question is what are the ill effects of breaking up rides?  for example taking an 1:30 ride into 2 separate :45 rides in 2 days?  Right off I would say it could affect endurance but not sure to what extent.   

Thanks everyone!

Diego

Take this with a grain of salt.

Re: your running. I guess it depends on if you are trying to improve or if you're ok with maintaining status quo. I think running 2 X per week is fine if you are ok with your current speed and endurance level. I'd make sure that you can do the race distance you are eyeing, though.

Re: Biking. No friggin clue, though I would think that the idea is to get used to a certain amount of time in the saddle. Now if you race distance is 45 min long, then I would think it's ok to split the time up. However, if you are training for a distance that puts you on the bike for an hour and a half, you need to practice doing the hour and a half.

Does that make sense? Of course that is my totally untrained opinion.  I know my coach has me doing long rides of 3-3.5 hours even though my next race is an OLY. Of course, I have a HIM on the schedule, but not until late Sept. My shortest rides that she has me set to do (trainer not withstanding) are in the 20-25 mile range.

Bike time:
I think it depends on what the target of your bike workout is.  If it is a tempo or interval workout, it might be okay to split that up, if you do an appropriate amount of warmup and cooldown with each workout.  However, if it is your long ride for the week, then I don't think you can really afford to break it up. 

Besides, I read somewhere that when you cross the 45' mark, your body changes its physiology to utilize more fat stores for fuel instead of glycogen in a mechanism to preserve the much needed liver and muscle glycogen.

Run time:
I don't know what your target is for the extra runs.  If they are simply endurance building, then you can probably remove them b/c you aren't going to build much endurance and risk injury.  If they are speed work, you're likely going to prolong your recovery element, but fueling appropriately before and after the speed works should minimize the damage.

Hope that helps.

I agree I don't want to break up the long ride if at all possible.  It is more like the 1:30 ride I had for last night that I broke up into 2 sessions.  I will still do the 2:30 ride scheduled for this weekend.

As for the running... its really just personal.  I enjoy running.  It relaxes my mind and helps me find that 'happy place' for a little while.  I guess that why I hate missing them and crave them when I do.  Stuff is like crack to me!  Take last night, I got off work found I had some time before I picked up my son so I changed in my car and took off running.  Took it REALLY easy and slowed down my pace to minimize the potential for injury. Did 45 minutes do anything for me endurance or speed wise, probably not.  It did help me mentally and made me much happier the rest of the evening.

Alright I've got to ask, I see various terms thrown around a lot and I really don't have a clear understanding of what they mean, so can someone explain:

Tempo (Ride/run)

Interval (Ride/run)

I do know what LSD is, of course all I've got is slow and I guess long is a relative term.  For me a long run seems like from the couch to the frig and back!!!!

As far as riding I do "rides" of various lengths and then I occassionally throw in one leg drills on the trainer.  I will also occassionally go "all out" for a set period of time, then go easy for a period of time and then repeat, until I have done a predetermined time.  (I usually do this on the trainer due to where I live and all the Blue hairs that are incapable of watching out for a psrinting cyclist.)

I also see a bunch of jargon for various swim workouts.  Can anyone fill me in on the most common swim work out jargon?

Here is how I use the terms, as I have learned them:

LSD:  a workout that is intended to increase your base endurance.  Done at an aerobic HR in order to get the body to become more efficient at using fat stores for fuel.

Tempo:  a workout that is done near your upper aerobic HR boundary intended to raise the lactate threshold of your body.  This will allow you to work at a higher effort over a longer period without accumulating the lactose within your muscles which causes the "burning sensation".

Interval:  a workout that is done at high intensities for short periods of time.  The target of this workout is to stress the muscles beyond their limits to induce microtearing.  This will then prompt the body to regenerate the tissues making you stronger and (hopefully) faster.

Don't know if those are the perfectly accurate descriptions.  Let me go pull out my Friel book and see how close I am.

In addition to Ambers, you will also see

Pull - Pull buoy.

Kick - kicking only.  with or without a kickboard

left / right - left arm or right arm only

RI - rest interval (my favorite part)

I get what you are saying... the risk of injury can outweigh the 'reward' of a little extra training. 

What I need to convince myself is of 2 things:

1.  This is my first tri season and I am out to have a good time.  I don't expect to place but I don't expect to be a BOP (except maybe in the swimming b/c I am really slow!), either.

2.  In order to compete I need to stay healthy and injury free.  I have been fortunate enough in my sporting career to not be sidelined by any injuries.  No point in starting now.

I'm sure it's tough.  If you are very competetive by nature, it is hard not to go all out.    Last year I just wanted to finish without stopping and within a certain time frame.  I did both.  Now I just want to shave time. 

"A wise man once said something very important...but I wasn't listening."

yeah, I would like to try that.  Pool hours are kind of weird on the weekends here and its not the safest place to ride.  Will have to find a place to swim   I would really have to be open water ocean but I need to build up to that.

Anyway, I have been reading Friel's triathlon training bible and am feeling a little better about my training. 

So I trust that everyone has been so busy training that they have had no time to post here, right??!!  Yeah, not so much. 

I did find this GREAT 24 hour weight-loss program this past weekend!  No need to exercise and you can eat WHATEVER you want.  I think I am going to market it.  All you need to purchase is a child in daycare. 

As a free trial offer, I have waived the child fee.  Just ask Suzanne.  She got into the program for free!!!

Here is how the program works...  Get the stomach bug from the petri dish daycare, and leave the rest up to mother nature!  Bonus:  You get to lay on the couch ALL DAY LONG!!

Sounds great, doesn't it?

Anyway... hope everyone is doing well.  Suzanne- Feel better soon!

Ooh.  Can I get a bonus if I purchase the miracle diet the week before a race? 

Whoa.  Whoa.  Whoa.

You have a POOL?! 

Why take the umbrella OUT of the pool?  Maybe the pool water was warm and wanted a little shade. 

As I RECALL Shaun you did that diet THE DAY BEFORE ST. ANTHONYS...that was fun wasn't it????  Geez o pete your memory is short