IM Jer's group - OPEN (Page 2)

hi,

Is there room for one more?

 I am 30ys old and from Dublin, Ireland. 

I am currently doing an 8week bike winter maintence programme and then head into the 20 week ironman training.  Doing Austria in July 13th (my 1st).

To date i have 2 marathons, Dublin and NY, under my belt, one 70.3( Uk) 5 olympic and 3 sprint distance tris.  All this in the last 2 years!!

 Looking for some support along the way and guidance tobecome a better cyclist, swimmer, runner in that order. 

Anywho, whould love to hear back from you and anyone else on the team.

Regards

Simon

Absolutely welcome ssheahan!  I have a Ironman HIM in June (perhaps another in July) and Ironamn Arizona in November.  My fu\ocus this season is to up the training with nutrition (not speaking of those snickerbar, junkfood adict type plans that I normally follow) to give be the sustained boost all race long!

Most will tell you total immersion is the route to take.  I try to focus at least part of every swim on drills as this is my heal (like so many of us).  It is not the distance of any swim that gets me, it is the fight that I conduct with myself that tires especially my legs right before the bike leg - Yikes!

Here is the recent drill I have been asked to try in one of several swimming newsletters:

Warm Up: 300, breathe every 3 strokes on odd lengths
Drill: 5 x 100's, Odds: 50 Fist/50 Free Evens: Max Distance Per Stroke (Freestyler Paddles ok)
Main: 50, 100, 150, 200, 200, 150, 100, 50
-Take :15-:20 seconds rest between each swim
-At a moderate pace, count strokes for each 50 on the way up, and lower your stroke count by 1 or 2 on the way up. After the first 200, pick up the pace and increase effort but maintain your lowest average stroke count.
Warm Down: 200 Stretch it out

Total: 2000

Fist= Swim freestyle with hands in fists
Distances in yards or meters

Feedback would be welcome if you try it!

hagakure - 2008-01-31 6:27 AM Really good swimming workout this lunchtime. Followed your plan Jerry, thanks for that. Swimming with hands in fists was really weird. Not sure what it is meant to do but I enjoyed it anyway!

Works on arm form the way a pull bouy does on kicking.  No cheating by "scooping" extra water.  Glad it was fun as swimming can be boring (not easy to sing while you head is in the water!)

Ride before the game so you can enjoy a "Barley Pop" or two!

Better to taper than not to, but even a light week is open for debate.  forinstance, do you mean light as in limited time each day?  A short but intense workout is a great way to peak for a race and may actually be exactly what you need. 

Or, do you mean light as in runs on an effort scale of 3 instead of 8?  In which case adding a couple of minutes or endurance will off set the "light workouts" and probably make your finish that much stronger.

Complete rest for 3-4 days may be cutting it a little close.  The night before most races i sleep very little if at all.  I was told that was ok if the day before that I get a good 9 to 9.5 hours of sleep as adrenaline will take care of the other day.  That said, at three days you may not be giving quite enough recovery time to you muscles before an "A" race.  But we are each different - make sure to eat well and get to bed!

hagakure - 2008-02-05 2:37 AM Okay I'm seriously unhappy. Woke yesterday morning with a pain just above my right knee despite not training on Sunday and only having a very slow, light run on Saturday. No idea to the cause but I'm therefore planning very light training this week, probably no running and mainly swimming.

Better to take it slow/easy and stay injury free than to push to hard and lose the season!  Stay safe!

All Tri people are great people, Susan.  Weight is always a hard one - especially when training as you are always hungry when you train right and hard.  I have a HIM about the same time (Ironman Boise 70.3) on June 1 so it will be great to compare logs as we prepare for late spring!

Now to best help, you are going to need to post your workouts in your log and drop in often to say how it is going/ or ask any questions.  Hope to hear from you soon!

Anyone . . .Anyone?  Chime in as this is of intrest to many!