Tri/tbay group closed (Page 2)

Roy and all,

Just finished my first week of triathlon training and I wanted to put my thoughts down on "paper."  I also have a great tri-specific weight training workout I will post on my training log.  I think everyone can view that, right? 

The week starts off with a 30 minute swim in the morning and an hour bike in the evening.  The swim I do as a non-stop base with no fast swimming.  I just plod along for the full half hour.  The bike I lock in at a 90 cadence and spin on the big chainring, 3rd gear in the back for the hour.  Tuesday is a rest day, but I do my weight training (actually weight training is a misnomer, I don't use weights).  Wednesday is a 45 min swim.  Here I do a 500M warm up, 1X100 fast, 2X200 fast, 1X100 fast and a 500M cool down.  My lats were FRRRRRRIIIIIIIEEEEEDDDD by the end of this workout.  I also play hockey wednesday nights for an hour.  Thursday was the first run of my training.  Just to let you know, I haven't run since stepping off the track after the finish of the conference 800M in May of 1998 my senior year in college, so I was somewhat nervous about starting back up.  I ran for a half hour starting at an 8 minute pace on the treadmill.  That seemed way too easy, so after 5 mins I bumped it to seven minute pace and was comfortable with the effort the remainder of the workout.  Friday was an hour and half bike that I did at 120 HR, about 65% of my max.  I also did my weight workout Friday pm.  Saturday is a rest day, I played racquetball for an hour (I suck).  Today was a 40 minute run.  I covered 5.5 miles total and the last ten minutes was at 6:30 pace. 

Overall I underestimated what kind of shape I was in and am very happy with the running part of my training.  I know it was only a week, but my results have been encouraging.  Sorry for the long post!!!

Have a great week!!!!

Greetings compadres--

Y'all are killin' me.  I've been endurance running for the past several years, and am just getting back into bike and (soon) swim workouts...and I read what you guys are already doing and it's just nuts!  (in a good way, I mean!)

 I am reahabbing a hip, so biking is really good to offset the repetitive strain of all the past running.  I did 35 minutes Thursday, about 16 mph, then got in a group 20 mile ride Saturday at 17 mph.  That is a bit misleading though, as we were about 20 mph on the outbound leg, then 15 coming back into the teeth of a 20 mph headwind on the return--we did get some good practice in precision drafting, however!

I'm headed to 24 hr fitness with a 7-day trial membership so I can start swimming indoors, waiting on my Costco special 2-year membership certificate to arrive in the mail ($299, no other fees, virtually any club but the top end ones). 

I did a lot of circuit training last season, blending in good core work with speed work, and I start that up again tomorrow, followed by hill/speed work on Tuesday.

I have another marathon (Napa Valley) coming up March 1, so I still need to keep up my running, all while blending in bike and swim workouts.

Keep the reports on your training incoming--if nothing else, it serves to point out what a slug I am--maybe it will shame me...who knows?! :-)

Mike

Today Sunday I ran 8.4 mi at 9;46 pace (this is both my longest and fastest run EVER), and followed it with a 12.5 mi bike Time Trial avg. about 21.5 mph. Well FL is flat, so this may not be the speed of some of you fellas.

I have been doing some Spinervals the last 3 weeks and theyre surely paying off for me. Still need to work on losing more weight but the energy since satrting my low carb regime is simply put, AMAZING.

Today was supposed to be a long-slow day but after finding out about next weeek's childrens activities (M-Th & Sat busy) I figured I'd better do all I can today (weekend warrior style). That said, and as late as 10PM (bedtime), I have not felt tired... in fact, the more I exercise, the more energetic I feel.

Nutritionally: low carb (NOT no carb).  Yesterday was Choldren's Gasparilla and I brought a few snacks and few bottles of H20.  I have not cheated once, at least consciously.  Weight at 202.5 (199.8 after both workouts).

I know this (long-slow with a few prints and then a TT) isn't what's prescribed and I might end up paying for it in the week, but I want to know what other weekend warriors are doing out there. If it works? do I stick with it?

So, this coming week will be a challenge to do any kind of workouts (maybe another run during Jr's. TKD class but I hate not being there as a spectator when he will be going for his next belt - so, First Things First.

Hope ya'll have a wonderful and active week.

Happy Monday everyone!  Survived the weekend OK with all the kids' games.  Managed to fit in some training--basically Tae Kwon Do on FRI evening (not really hard but good core work), one hour swim on SAT and a 5 mile easy run on SUN with core work (in my log).  Overall, pretty happy with my first week of training coming back in.  I know I am going to have to really set up a good schedule to target the work needed on my weaknesses while building up volume each week.  This gets tough for me because I tend to do more of what I love--spin and run rather than swim.  But I will add in another swim workout.  Is it a good/bad idea to take one of the three sports (say swimming) and do more workouts within one week while running and spinning less in that week and then alternating to running as the primary focus the next week with swimming and cycling less, and then cycling more the third week while running and swimming less, etc.?  Or is balanced workouts better? 

Oh yeah and this SUN, I'm going to run the XTERRA Mission Gorge Trail Run (5k) for a fun run workout in the morning.  Exciting!!

Andrea,

I envy you for having events to participate in this time of year.  This morning it was -22F when I woke up for my morning swim.  I will not be doing anything outside until March.  I have winter running gear, but don't even attempt it until its -5 or higher and no wind (which in ND is rare).  It hurts to breathe at those temps. 

Have fun racing this weekend!!

Hey!

I am feet-wet again!!  I printed a 7-day pass to the local 24 HR Fitness yesterday and went down to use the pool...for the first time since June of last year!  I surprised myself by getting in 500-600m (I know this isn't much, but for me...!), doing some left pull/right pull 25m intervals, some with a pull buoy, some catch-up intervals, etc.  But I was most pleased with my 100m freestyle times (remember now, I am just starting) that were 1:51 and 1:54 each.  What surprised me was how fast my one-arm pull drills were, about 35 sec per 25m.

My technique sucks, I am sure, but I was at least not disappointed in my endurance (thanks to all of the road miles+hill work+speed work I have put on my legs this past year).  When I got home, I went out and did some mile cruise intervals at a 7:40 pace, followed by a 1 min walk after each.  Did 3 of these and then coasted home the last mile at a 9:30 pace for a cool down.

I'm baaack! :-)

Mike

Nice, I'm sure that felt good and should give you lots of confidence going forward. The swim yardage didn't matter how much for getting started, you were looking for feel and reinforcement of your stroke. I would continue doing similar work, your drills are good stroke technique drills. How was your breathe timing? Your at a good starting point, I like using the pull bouy and hand paddles for about 400 yards total, 4x100,2x200 or straight 400, this will give you a very good sense of hand placement and catch phase of the stroke. Following this kind of set do some 50's or a few 100's, you will still have the sensation of wearing the hand paddles and will be some of your best swimming for that session. You mentioned you were looking for a 12 week plan, we can certainly build that into your regular work.  Also good run work, seems like your must have really be energized by your swim workout.

Good Work 

Wow!  You guys are all speedsters!

I had a chance to switch into my running gear for a 30 min lunchtime run and took it.

My pace was 9:30something on a 3 miler.  The only signs I see here is IMPROVEMENT IS TAKING PLACE, SPEED IS CREEPING UP. 

I am a little worried that I didnt stretch or warm up or cool down (aside from my 3 min to get HR down), but it was the only chance I got to get the pump going.  The tri-club director in my 'hood said he would start the pool workouts in late march, that's not good.  I'm already paying an arm and a leg on CCDs.  I'm gonna have to start swimming solo w/o an observer or a coach.  Got me some freestyle swimming videos, havent watched them yet...

I know some of the boys are already cruising. Make sure you stay within your self and let the adaptation take place. Your pace work will pay off. If you would like I'll be available this Saturday in Lakeland at our team practice. You could come over and I can do some work with you in the pool. Let me know. Remember be careful when you are trying to sneak in the quick workouts, not much warm up/down time.

Through college we ran outside everyday.  I don't remember one workout indoors.  So, we did up to 90 minute runs in temps well below zero.  We trained year round for XC and track and our indoor season started in January.  After you are warmed up, you don't notice it.  But it is absolutely imperative that you head out into the wind and return with it or you will turn into a sweatsicle.  You also have to have the proper gear.  No sense in cheaping out when it meant comfort or frost bite.  And guys, remember, everything is relative.  If any of you grew up here, this would be something you just accepted, nothing special.  If I grew up in FL, I certainly wouldn't be talking about training in subzero temps (except to say "you're crazy!". 

Roy, the date for my 1st race this year is the first weekend of June.  That matches up with the 20 week plan I started last week.  There are two 5ks prior to that I will do, but they don't count.  This will be an Olympic length race with an open water swim on the Missouri River (water temp was 66 last year on race day).  I will be purchasing a wet suit for competing up here on the tundra.  You wear your tri suit underneath your wet suit and just remove the wet suit upon leaving the water correct? 

Steven

Good Morning Steven,

You are right about it being relative to where you are. I'm very comfortable in working out in 90 degree temps. Great concept on running into the wind on the outward, and back in with the wind.  Makes a lot of sense.

Thanks for the date, you can use the 5k as training runs. If you feel like it I wouldn't rest for either, run em with tired legs and see how you do. You can maybe extend those two runs into 10ks as well. Run the event, however they are being timed, get something to drink and head out with an easy pace. I do it that way in the summer, we have a 5k series here, and a group of us will do another lap 5k around the lake.

At that water temp you might check and see if most are wearing the neoprene cap as well, I don't remember what they are really called. Cold water in the ears is unsettleing to some, casue nauseau and dizziness. Something you might to check in on. And yes your tri suit will be worn underneath the wetsuit. It will be wet when you get out of the wetsuit, the wetsuit will let in some water which is OK, when you get to looking at wetsuits it may take some sampling to get the right fit. Also since it is a river swim also you might want to find out if you are swimming with the current or against. With currents makes for some good swim times.

Thanks for the info on cold weather running.

 Have a great day.

Roy: thx for the advise, I'm well aware of the risk, and believe me I am not interested in learning 1st hand, but sometimes you gotta do what you gotta do, right?  Does this count in training as well?

Roy--

Regarding my breath timing, it seems like I was breathing on every stroke of the arm I was doing one-arm pulls with, or every stroke of the right arm if I was doing free drills.  I am learning to make sure that I exhale through the stroke so that I am ready to only breathe in (and not have to exhale first) when I rol my head to take a breath.

I have yet to count my actual strokes for each lap, but am trying to utilize the glide portion of each stroke, thus slowing down my exertion and heart rate, and I really noticed a difference.

I need to get some swim paddles (I am assuming those are the mitts with half fingers and small webbing I've seen?) to help with my technique, as I feel like I'm only about 50% efficient with the pull.

My body roll technique is coming along and it is weird how much of a difference that makes as you slide through the water.  And I am having to learn to train my weak (left) side such that it is as coordinated and efficient as my right side stroke.

Will hit the pool again tonight after work so will keep trying to improve technique.

Mike

Hi Mike,

Your comments are all good and show you awareness of your swimming. You commented on your right side dominance, this is typical of late in life swimmers. Don't worry to much about it unless you are just determined to bi-lateral breath. Breathing on every right/left side arm stroke is OK, you just have to watch out for having any pause in your stroke when you breathe. A pause means forward velocity slows each time you breath. Using a pull buoy when wanting to work on right/left breathing is helpful as well. It just helps stabilize the body until you get better balance and timing.

 You can use the glove type or the molded plastic paddles, these are what most people will use. There are several types to choose from, look for the ones that have a hand conforming shape to them. You are using the paddles as resistance, overuse of the shoulder muscle groups much the same as weight lifting does. But as I mentioned don't over do it, about 400 yards total is a good number. I also like to use them after the warm up and some initial distance sets when a little fatigue has begun. As you gain in strength especially in the triceps, you'll be able to complete the arm stroke more efficiently. Its amazing how difficult it is to push that final 15-20 inches of the stroke

Roy--

I taught myself last spring how to breathe over either shoulder, such that I could breathe every 3 strokes instead of 4, and I don't mind rotating either way now.  At first I thought it would help my speed to take fewer breaths, but what I am finding out is that what I might gain in speed I probably more than lose in O2 depletion, causing me to tire faster.

So, I've about decided that breathing every full stroke cycle (instead of every 1.5 or 2 cycles) is probably an OK place for me to be right now as I am trying to build endurance and stamina.

Thoughts?

I'll find some paddles to work into my workouts.