tribesman's group - FULL (Page 2)

Like you I'm trying to absorb as much info as possible.  I went through the Team-in-Training program which was AWESOME and gave me a lot of information.  Now I'm digging a lot deeper.  Here's what I've got:

Training Plans for Multisport Athletes - just started this.  Looks like the best so far.    Apparently this and the bible and TI (below) are the ones to get.  This is a much higher-level take on the bible and provides many detailed plans, which I haven't read through yet.

Triathlon Training Series DVD's - good stuff, good overview, will get you to intermediate in all three disciplines.

TotalImmersion.net: triathlon swimming, drill cards, fistgloves, new DVD - all are great and will get you swimming faster, longer and with less energy.

ChiRunning - good book, get the DVD instead - same coverage as book but you can see it.  Very good on decreasing energy expenditure on run.

Bicycling Magazine's 1,000 All-Time Best Tips - still reading this - very good stuff if you're not a life-long, experienced cyclist.  Tips on riding, riding with groups, staying safe on the road, etc. (so far)

The Complete Book of Long Distance Cycling - haven't started this yet.

Triathlete Magazine - always good stuff.

Hey Group,

I thought I would chime in about the base training...I LOVE it!  I get to run my comfy slow as heck pace.  Zone out to my music on my ipod..I was a 15 minute miler at top speed who had never run more than 5 miles at once when I started serious run training a few months ago..I trained for the ATL half and did 12 or so min miles which still sucks but for me was really good.  Main thing was that when I finished my legs were tired but the rest of me was just fine. Trying to stay in zone 1-2 HR is hard but I can feel my endurance improving.  I can go for three hours of running now staying in zone 1-2 the whole time.  Its slow but who cares..A year ago I couldn't run for 35 minutes, now that is just my warm up...Basically the idea is start doing your comfortable amount of time but try to keep your heart rate low.  then add more and more time.  Don't worry about distance just the HR and time.  I expect our mentor will explain it a lot better than me but I thinks that is the basic idea...

I have one request for our group.  I am very new to this sport as well and there are lots and lots of terms that get thrown around that I don't know what they mean and feel stupid asking.  Can we agree that if we use terms we will try to explain them?  For example I think I finally learned yesturday what a negative split was.  Its when the second half of your training session is faster than your first.  EX: you ride 32 miles. 16out and 16 back.  the first 16 you do a 15 mile an hour pace but on the way back you do an 18 mile an hour pace.  that's a negative split which is a good thing.  Am i right about the term?
I am really happy to have a group!  Go team tribesman!

afrutoz,

You are correct.  That is what a negative split is.  When the back half of your workout is at a harder effort than your first half.  Keep in mind that a negative split is not always time based.  Imagine if you have a 4 mile run.  The first two miles are at a slight downhill.  You easily cover the front half in 24 minutes.  Now you have to work harder to keep the same time for the back half.  You could finish it in 24:05 but had to work harder.  That is a negative split as well.  Hope I explained that well.

swise:

I will let Tony get into the HR (heart rate) training details and how you figure out your LT (Lactate Threshold).  But I can tell you that I drank the HR training Kool aid and it works well.  My coach had me run in my Z1 (zone 1) for a month straight.  I felt like turtles were passing me, but after that month he had me run a hard 12 miler and I ran it faster/mile and with a lower HR than I had a month prior.  Essentially, if done right, it makes your body more efficient at lower heart rates which allows you to become faster overall.

I guess your logs are private because I couldn't see them.  But, from the comment that you are doing most of your runs at an avg HR of 167 (max of 180) you are probably going too hard to get base work in.  But I can't say for sure. 

Ok,

I have a question or need some advice. I haven't run much for the last 6 years but I've been getting back into it over the last 4 months. The biggest problem I have is not respritory or cardiovascular, it's my legs...they just get tired really easily and start to hurt. What is the best way to train out  of this? Should I log more miles? Strength train? or what?

Any help would be great!

I just finished reading the first part and going through a number of plans for the second part of "Training Plans for Multisport Athletes."  My issue is that as of tomorrow (Monday, 12/22) I have the following timelines:

Oly 19 weeks
70.3 30 weeks (11 week delta - 1 week recovery = 10 weeks effective)
Oly 38 weeks (8 week delta - 2 weeks recovery = 6 weeks effective)
70.3 43 weeks (5 week delta - 1 week recovery = 4 weeks effective)

Goals for the first Oly and HIM are to complete them mid-pack (<4h, <7h).  Goals for the second Oly and HIM are to podium (or just be faster, like <3.5h and <6h).

I'm trying to put together a training plan for this and here's where I've gotten to, based on the book and responses from Mike and Amy:

Limiter/pre-season training for next 3 weeks (been doing this for past 6 weeks)
16-week oly plan for Oly
12/13 week oly->him bridge plan starting in week 3 for HIM
8 week HIM speed plan for Oly (starting week 3)
4 week maintenance/speed for HIM

So, the questions:

1. The 16-week plans in the Programs section don't have workout details, just workout times.  How do I figure out what to do within the workouts?

2. I need to have strength training as part of the programs as last season I developed runner's knee and ITBS.  Also, I need rest/recovery periods of a week every 3-4 and a day a week at least.  Which plans would work for me, because I'm not finding ones with the details I need.

I'm a gold member and have been asking the same questions in the coaching forum.  I've been getting some help, but they won't go into day-by-day detail, for that you need to sign-up with D3 for a coach.  They will help with overall planning and answer specific questions though.

having a strong core will also help prevent injuries as well....and your core should be treated like any other muscle in your base training/strength training. Make it strong!

 and btw, those of you in CA and GA, I am jealous! It's cold here!!! 9 degrees. -10 with the wind chill.