Bill's Aye! Aye! Tri Crew - FULL - this ship has left the dock! (Page 2)

Hi Sandy,

Wow, I'm exhausted just hearing of you medical adventures.  As we say in the South, God bless you.

#1 You have a doctor's approval to 'push yourself with running', right?  And do you have a doctor, or physician's assistant, or nurse, or physical therapist, or heart surgery recovery specialist, etc. whom you can call anytime you're feeling an odd pain?  Of course I can't help with any of those concerns, I just want to be sure you've got it covered before I say "Yay Sandy! Yes, Go run another hill sprint repeat!"

Which raises an interesting topic for everyone.  If you haven't had a general medical physical check-up in over a year, now is a good time to call and get one scheduled.  For my doc it takes 4 to 6 weeks notice to get an appointment for a physical.  So go ahead and make that call.

Hooray for Sandy and heart rate zones!  One of my favorite topics.  We'll get into more soon, but I'm a believer.  A heart rate monitor is for your body as a tachometer on a car.  It tells you how fast the engine is running and thus how hard you're working.  RPE (rate of perceived exertion) is great, but sometimes you're feeling happy, sometimes you're racing and feeling competitive, sometimes the foul weather gets you down, and your ability to gauge your effort will be off.  Having a number, right there on your wrist gives you good objective feedback.  It's not perfect, but you'll be a better athlete as you learn to use it.

Sandy you know from your previous race experiences and your college volleyball days what it takes to train and compete.  You now have a new set of challenges and you've set a goal.  Next we need to develop your plan and work it.  Your courage in dealing with the health issues and 'getting back on the horse' is inspiring.  I have no doubt you'll be successful and I'm looking forward to hearing about it and cheering you on.

Welcome aboard!

Bill

Bill,

I have decided to work toward teh June 17 sprint in Callaway Gardens.

 I am hoping that is reasonable!

Emm

Bill,

I have looked over the training calendars on this site.  Do you have a recommendation?

I will be working mostly in the Local Y where I have indoor track, indoor pool, weight equipment, spinning and can get a trainer if needed. I can do outdoor running once I get to that point and when the weather warms up I have a great lake nearby for practice but may have trouble getting anyone to go with me unless I can meet up with some locals.  tbh, for the beginning, I prefer not to work in a group setting.  I do much better getting started if I am only competing against my self and my own goals.  Once I get a good start, pairing up with someone for running or biking might work well for me.

What equipment do you recommend I begin with?  It definitely sounds like you feel a hr monitor is a must have... which one do you recommend?

THanks

Emm

Hi Bill,

Thanks for getting back to me. Yes I will have access to the pool starting from the weekend and I have enrolled for swimming lessons starting Tuesday next. I will get coaching twice a week for the next four weeks so hopefully that will be a big help.

The plan I was planning to follow is as follows:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=34

What do you think?

I'm located in Ireland - so open water swimming is not that easy at this time of he year. Also I don't  own a bike, so will start my initiial bike training in the gym. I am on the lookout for a bike and know a couple of guys into cycling who might be able to help me.

Look forward to starting the plan...

Tony

Hi Emm,

The Callaway Gardens sprint is a great event in a family friendly venue.  Yes, you'll be ready by June.  It is a beginner friendly course.  Calm lake swim, flat to rolling terrain, bike on semi-closed roads, run on paved trails.  

A heart rate monitor is a great training tool, but is not required.  If you're going to get one, spend a little more for a Timex, Polar, Suunto, or Garmin.  There are cheaper ones, but they don't last long, they're not as accurate and they don't have many features.  The nice ones compute average heart rate for the splits and/or whole workout.  We'll correspond more soon on how to use them.

A key difference in the price is whether or not you get one with GPS (global positioning system).  GPS ability enables the device to measure distance and speed.  A fun thing about GPS is you can go for a run anywhere and it will measure as you run.  If you want to do a 3 mile run, you can easily see when it's time to turn back.  I don't have GPS, but I run on one of several known loops.

A nice feature is being able to record your results and upload them to your computer or a website.  This really helps you see your progress, and for me, seeing my workouts logged on a calendar, prompts me when I miss a couple of days - helps accountability.

Bill

Topic of the week:  basic equipment.

swim suit, goggles, swim cap, towel, access to a pool for training, nice to have: swim coaching

bike, helmet, water bottle, bike shorts and shirt, bike tire pump, spare bike tube, bike tire change tool, optional: bike shoes and pedals, bike speedometer, bike fitting, blinky light

running shoes, socks, running shorts and shirt, black plastic watch, optional: heart rate monitor, reflective vest

other clothes as needed for the weather (jacket, hat, gloves, arm warmers, tights, etc).

large gym bag to carry your gear and be organized, small toilet kit with the little things which make your day better (chapstick, sunscreen, eyedrops, antacid, safety pins, etc.).

Did I forget anything?

You can complete a sprint tri with simply a good breakfast before and a bike water bottle.  The race will have electrolyte drink (Gatorade, Powerade, Heed, etc) on the run course.  You can use a "gel" (small package of concentrated electrolyte & sugar) before starting and/or while biking, but it's optional.  Experiment using electrolyte drinks and a gel during your long workouts.  Many new triathletes use too much sports drink or food and have stomach problems.  Keep it simple.?

Do not use anything new on race day which you haven't proven during your training.  Use your gear frequently during training so you are comfortable with it and confident it works and does not give you any pain - no leaky goggles, no foot blisters, no upset stomach.

Another basic need is training buddies.  Some people train completely solo, but I recommend you find a few nearby people who are training.  Humans are social animals and working out with others makes it more fun and safer.  Friends who specialize in one of the three sports are a great resource.  Friends whose pace is similar to yours and you can train together can make workouts fun.  Friends whose pace is faster than you may be willing to join you on their easy day, or during their warmup and cool down, or you might push to go at their pace for part of your workout.  

Don't worry if you think you're "slow" - everyone was when they started.  "Slow" is not good or bad, except if you think it is.  If you don't know many people who are training, go to a park where people train.  You'll see the same people there about the same time of the day/week.  Say 'hello', it's an easy way to make new friends.  Also check online calendars of weekly runs and bike rides.

You don't have to have your bike yet, but begin asking around.  Visit a local bike shop and ask them what size you will need.  Do not buy a bike on your first visit to your first bike shop.  Once you know what size you're looking for, check online ads (ebay, Craigslist, classifieds).  Post a "bike wanted" on the local bike club's ride calendar.  I recommend you find a good used bike, but it's not "good" unless it fits.  You might find one you can borrow for this year.  Once you've ridden a few hundred miles and seen others bikes you'll know much more about what features you like.

Challenge of the week:  review the basic equipment and identify what you're lacking and begin to identify sources, go to the pool at least once (get started), do several easy runs or gym workouts.

Bill

Hi Tony,

Wow, Ireland!  Erin go braugh!

Good to get started with the swimming lessons.  You'll make great progress in 4 weeks.

Yes, the BT Plan you've identified looks perfect.  Yes, until you get your bike, do a spin bike workout or add another easy run.  Yes, cycling buddies are a great resource.  They know what works and will advise you well.

Tony brings up an interesting topic.  He found this plan for Olympic distance preparation:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=34

As we have many who are preparing for a Sprint distance, you might use one of these:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=28

There are many great plans and articles within the BT site.  Everyone should spend a few minutes poking around.  When you're new to the sport, it's important that you find a "beginner" plan.  Even strong athletes can get injured by over doing it.  All the BT plans start out easy and gradually increase the workouts, which is what you want to do to avoid injury.  

I've done 8 marathons, so I should know better, but last winter I tried to run too much too soon and hurt my knee and I was out 3 months.  It's not worth it.  Be patient and increase your training gradually.

Bill

Hi!  Is there still room for me to join?

NAME: GotTorque?/ aka Cara

STORY: I’m an injury-stricken runner turned triathlete. My biggest injury is a lower back injury from (long story) a 2005 marathon that never healed, and still keeps me from training like I want to.

I started biking after a doctor told me I had very little cartilage in my knees.

I did my first triathlon 3 years ago, and I’m hooked! Sprints and Olympics up to this point, but would love to do a fall 70.3.

FAMILY STATUS: Married to a wonderfully supportive non-swimmer. Also married to my job. I travel a lot!

CURRENT TRAINING: Pretty all-over-the-map right now. Indoor cycling 2-3 times/week, run 2X/wk, swim 1-2X/wk, yoga 2X/week, and Zumba is my guilty pleasure workout.

2011 RACES: I only did one sprint triathlon last year because of my work schedule and my back problems.  I ran 2 5ks, 1 10k, an 8 mile leg in a marathon relay, and did a 27 mile bike race. 

2012 RACES: I plan to do a sprint or Olympic on June 17th (Maumee Bay Triathlon in OH), a 9/9 Olympic in Seattle (if I can convince my sister to join me), and I would love to do the Cedar Point Rev 3 70.3 if I don’t do the Olympic in Seattle that weekend.

WEIGHTLOSS: I’m up about 15 pounds from my healthiest race weight. I would love to drop those pesky pounds!

Oh, and I have a Garmin 405 that I train with, but have misplaced my HRM strap and broke my cadence sensor on my last ride!

Bill,

I would like to join the group as well. 

40 year old husband with 3 kids.  (All involved in sports, so time can be a bit of an issue).  I have run 1/2 and full marathons.  Did my first sprint tri last year and finished.  Swimming was a struggle and the bike took my legs out of the run. 

I plan on doing the Muncie 1/2 IM in July.   Right now I am ready to start back in the pool accompanied by a few lessons.  I am also going to do some spin classes since it is too cold to ride outside.   I would like to incorporate speed training for a 1/2 marathon in May.  My wife is a perennial Boston Qualifier and I don't want her to show me up in May.  I know I need some strength training as well.  I guess what I am saying is I need help bringing it all together.

CH

Since I have a fair amount of time until my sprint Tri, I chose the beginner 20 x 2 balanced plan.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=45

I'm sure I'll be customizing it each week based on sechedule, etc.  I used a plan last year when I was working out, and found it helpful to just look at what I was supposed to do and check it off the list.

Hi Cara!

Yes, good to have another veteran triathlete in our crew.  Sounds like you have some solid race experience and some ambitious plans for this year.

I hear your history of back and knee issues and I also hear you're working out 6-7+ times a week.  So can we assume your injuries are stable for now?  Have you made/ are you making any adjustments to your workouts to accommodate your past injuries?  ie. only running on a rubber track?  or bike fit adjusted to help back pain?

My comments to everyone so far have been to focus on increasing their frequency of running, at easy pace, to build their aerobic base, and to begin their swim training.  You're already underway, but you might benefit from some long easy pace runs, "zone 2" heart rate, to help your weight loss.

In your past races, how did your place in your age group compare for the swim leg vs. bike leg vs. run leg vs. overall?  Which is your strongest event and which is your limiter?

We have some folks who are considering getting a heart rate monitor, so we'd like to hear how you like your Garmin 405.

Welcome aboard!

Bill

Hi CH,

Welcome to our crew!  You too have some good experience to draw on.  Our new folks will benefit from hearing from you.  You're a Sophomore.  Congratulations on finishing your first tri last year.  And now your challenge is finding the right pace on the bike which allows for a strong run and yet the fastest overall time.  This is an eternal question.  One of the great challenges of triathlon.  But there are some workouts and some tests we can do to give you a good guess.  This is even more important at the half ironman distance (HIM or 70.3)

Yes, hard 1/2 mary (half marathon, 13.1 miles) training for May will prepare you well for the HIM in July.  (I'm trying to put definitions in my writing for the sake of our new folks).  Preparing for the longer race will involve some longer workouts, but you're a marathoner, so you already have the mental patience to go the distance.  At the 70.3 distance, nutrition becomes a serious component.  Doing it well won't ensure everything else will work, but doing it wrong can make for a bad day.

Good for you that you're getting in the pool and getting some lessons.  You'll see above this is my recommendation for everyone this time of year.

As for competing with a fast wife, I can't help you there.  I'll just say appreciate her that she enjoys running and be supportive.  Perhaps you can help me encourage my wife to do more.

Finding ways to spend time with kids and get in a solid workout is a challenge.  I take my 4 year old with his 16" wheel bike with me to the track.  He's good for about 30 minutes and then starts whining, but that's enough for me.  We also have a bike trailer, which weighs 90 lbs when loaded with 2 boys.  Hauling them around is a good workout and they love it.  I can only do about 30 minutes of that too.  Last year I found a pool where my 4 year old could take swim lessons and I could swim at the same time, but only for 30 minutes.  So for me including kids means shorter sessions.

Bill

The knee injury doesn't bother me except when I am high in running mileage.  The back injury rarely goes a day without hurting, but running on trails/towpath and keeping mileage down does wonders.

Travel is the real challenge with my schedule.  I am on the road about 75-90 nights/year, and most of the time I can't bring my bike with me.  I manage okay with careful planning, but it's a challenge. 

In my past triathlons, I place much higher in swim and bike than I do on the run.  Swimming is definitely my best leg.  Funny, as I never used to be a swimmer... or runner for that matter.

I love the 405cx.  I had used the Polar S625x, but I didn't like using the footpod.

Bill Thanks for having me! Its fun to hear everyone's stories and know i am not alone. I am using just switched yesterday Training Peaks to track my progress from map my ride. its the old saying you cant improve what you can't measure.

Good Advice about the coach, i have a meeting with one next week at the pool. I have gone over the course and we are riding and running it April 4 here is the link http://hitstriathlonseries.com/napa-valley-ca/

Iam doing the Sprint so it's a 750M Swim, 12.4 mi ride and a 3.1 mile run.

I did 500 yds in the pool last night and 100 with a kick board, its was like crawling backward. so i know a coach will help

Glad to be on the team!

Pierre

Hi Bill,

Yes, I'm 100% cleared to compete...I've passed 4 stress tests since surgery (I do have a very rare type of angina caused by coronary artery spasm that I carry nitro for) and had a repeat cath since surgery plus am subjected to yearly echocardiograms for my frequent PVCs (I average 15,000-18,000 PVCs a day).

Needless to say I'm actually a critical care RN myself who works in a busy Veteran's hospital (where I had my emergency surgery). I have 16 years of experience caring for cardiac and cardiac surgery patients myself. Therefore, I actually see my surgeons daily and have access to my VA cardiologist daily as well. Definitely a unique situation for sure.

On my last stress test I was able to do 11.5 METS and get my heart rate up over 100% of predicted for my age. The cardiologist said it was outstanding. I actually shy away from training with a HRM now because I personally think it limits me and I push myself more without it. But, I worry that I'm not building a proper base by going long and slow in the early days.

If you'd like to read my story please check out: http://scvb13.wordpress.com  The type of anomaly I have is the rarest of the rare, I was only born with a single coronary artery that feeds my entire heart! My surgeons have said it's a miracle I survived athletics, my teenage years of sports, and childbirth but here I am still kickin!

By the way, I've registered for the San Jose Metro Sprint Triathlon in April. It's a lake swim and I've invested in a full Xterra suit that I scored a great deal on through Team Ironheart. It's a nasty lake and after my last one there I swore I'd never swim in it again but here we go! There are also some local training tris leading up to it that utilize a pool swim, stationary bike, and short run (they are about 1/2 a sprint distance) and are offered monthly up until the April race. I'm aiming to do the February one.

As far as training goes, I've found since my heart surgery I do much better following a less rigid training plan, I just try and get out and get active most days, that way if I don't do exactly what I planned I don't beat myself up over it. I found I've been far more consistent this way...my workouts consist of running, cycling (mostly stationary now but I'll get my road bike out soon), lap swimming, ellliptical, and some AM boot camp workouts that involve an intense workout with some running.

Alright Crew!  You may have noticed I cast off the dock lines and we're underway!  Like pirates on a ship, we have each other to depend on, we are a democracy ruled by a benevolent dictator, and leadership can come from any member, so speak-up at any time.

In the Navy, "Aye! Aye!" is short for "I heard you and I will do it immediately".  This is a very positive reply.  One definition has Aye, Aye descended from Norse Viking's "always, ever".  This is a very definite expression.  

Jan, Viljar, Tony, Sweenes, Emm, Linus, Pierre, Jen, Sandy, Cara, CH, Bill

We are now the Aye! Aye! Tri Crew.

Ground rules:

1. Decorum. Anyone, including Bill, can be 'voted off the island' at anytime.  We're a supportive team, be respectful.  If you strongly disagree with opinions here, please be honest, but express your opinion eloquently and tactfully.  If you are on the receiving end of a contrary opinion, have a sense of humor and don't get offended!  For shorthand we'll accept "+1" (agree), "fail" (strongly disagree), "HTFU" (suck it up buttercup, you can do it), etc.  "No bad ideas"?  Fail.  There are bad ideas, just if you're going to criticize, kindly offer alternatives.  Thus "whatever" isn't helpful.

2. Ownership. Everyone, by virtue of joining this crew accepts the responsibility to check-in, at least weekly, and make a contribution.  Ain't no one of us as smart as all of us.  Part of that responsibility is to keep us up on your progress so we can learn from you, or hold you accountable.  Another part of that responsibility is 'no child left behind', you promise to 'call someone out' for slacking off.  

3. Commitment. Everyone has publicly stated an intention to do a triathlon in April, May, or June.  Too late to back out, we all read it and per rule #2 above, we're holding you to it.  If you didn't know before, you are committed.  And therefore, per rule #2 we are committed to seeing you through an adequate training plan for you to arrive at the start ready to succeed.  No quitting.

4. Direction.  I've got a bunch of topics, but this is a democracy and a marketplace of ideas.  If you have a burning issue or question, put it out here and lets see what the crew has to say.  Everyone has a voice and we expect to hear from you.

5. Progress.  I recommend everyone begin logging your workouts if you're not doing so already.  Some folks use BT, some use Training Peaks (I do).  If you will make your logs public, or add us as "friends" we'll better be able to give realistic feedback.  I recommend everyone to establish three benchmarks, for example, Swim time for 200 yards (or meters), or how many yards swim in XX time.  Run time for 1 mile or 3 mile or 5k.  Bike time for XX mile ride or how many miles in XX minutes.  We'll publish these among our crew and challenge each other to build on them.

6. Goals and Plans.  All 12 of us have stated we have identified our first race of 2012.  4 people mentioned weight loss.  6 people mentioned the Swim is a big concern.  7 people will be first working to build their Run ability.  4 people are shopping for a bike, and for all of us it's too cold for much bicycling yet.  So we have a lot in common.  To reach these goals everyone needs a plan.  BT offers plans, there are books, websites, and do-it-yourself plans.  You must get, or build, your own plan.  I will offer general advice following these macro cycles: Jan/Feb base fitness building, March begin speed work, higher intensity, April/May race specific.  We'll all give you feedback when you ask if your plan looks right for you, or if you find it's not working and want to modify it.  And everyone misses a workout once in a while, so don't stress it.

7. Did I forget anything?  Oh, 'new guy buys the first round'.  CH that's you!

Bill

Wow Sandy, a unique situation indeed.

Well, I had two brothers and I learned early to poke the place that hurts.  So here's an idea I suggest for you.  How about you focus for the next 5 to 7 weeks on slow running, "zone 2", using your heart rate monitor?  Here's the basis for my suggestion:

http://www.duathlon.com/articles/1460

In the article Mark Allen says lots of frequency, building gradually to lots of volume, but all at low intensity, zone 2, heart rate, for the first phase.  I've been doing this and it's working for me.  It's a little zen, a little counter intuitive.  But you're very early in the season and we'll add the speed in the next phase.

For my measurement I run 3 miles on a track, after a 5 minute warm-up, every week and focus on keeping my heart rate at 140.  My times have improved from 9:50's to 9:30's to 9:20's, at the same heart rate.  

Bill 

Aye Aye Bill!

I've read the article on endurance training and will work on this...currently I can't jog at all while keeping my HR lower than 149...for instance, last night I was able to keep it in the low 150s during the first 5 minutes of my run but then it gradually climbed to the 160s, I ran 10 min., walked 3, then ran 10 more...again, it climbed to the upper 160s near the end of the run even though I felt pretty good overall, I was working but still felt ok. This is something I've been battling ever since surgery (and I'm on a calcium channel blocker which, in theory, should slow it a bit but I often work out at the end of my dosing zone, 10-12 hours after my medication and right before). I do have some unique challenges but am determined to do this!

Good for you Sandy!

It's wild isn't it?  Learning to run slowly, or at a calm low heart rate, is tricky.  Stick with it.  If it seems "this is too easy to be of any benefit" then you're on the right path.  Within 2 or 3 weeks you will see a difference.  It's a very cool training phenomenon.

Someone (Cara?) mentioned their heart rate monitor strap was broken,  I just saw this:

http://www.dcrainmaker.com/2012/01/wahoo-fitness-blue-hr-bluetooth-low.html

The inventor is actually one of my cycling buddies.  Well, cycling acquaintances, we've been on the same group rides a couple of times.  

Hello Everyone,

So i just started using Training Peaks this week, and have made my workouts public and here is the link:

www.trainingpeaks.com/pv3

if you click the check box "show workouts" and click submit it will show my workouts. I have to warn you i am just learning how to use the software so as i get more familiar with it the information will be better. If anyone else is using this and would like to share tip it would be greatly appreciated. I am using the free version and downloaded the iPhone app today.

Cheers

Pierre

Although I don't have your rare heart condition - I have the same thing happen.  I have "extra" heartbeats, so my pulse goes up very quickly when I exercise, and I fatigue easily - hence my "jogging" and "running" speeds are very close together, and very slow.  If my HR goes above 160, my endurance falls off - so when I run this month I'll be going slowly to keep it around 150.

I had a cardio sonogram recently and will be meeting with my MD to discuss the results later this month.  All I know now is they didn't find any "significant blockages" - which I assume means I'm good to go, but I want to talk it over with my doc before pushing my HR in the 160's when working out.

Jan

Hi Bill and Salutations to my Aye Aye shipmates,

I've had the time to read through the stories and circumstances of the crew and realise how fortunate we are to have each other for support and motivation under the guidance of Bill. Thanks very much for taking the time to act as our mentor. Best of luck to everybody, and wishing you all a safe and injury free training.

Had my second run today with my Garmin 305 heart monitor. On Monday I went to get max heart rate and found it to be 192. So today i went for a 40 minute run in Zone 3 and beeped my way round my route. I was constantly going over the 154bpms at the early stages of the run. When I started running slow enough to stay in the Zone it felt really slow, and as some parts of the course were hilly i was'nt much over walking pace. Couldn't get home quick enough (without beebing) to ask on here is this normal? From reading other comments it seems to be? The message seems to be slow and often which I believe in - it was just hard to maintain the slow speed and didn't feel normal! :-) Is Zone 3 actually too fast? 154bms max?

Thanks for the post on equipment needed - just the sort of checklist I needed!

I'm planning to get in the pool for 1st time over the  weekend before swim lessons starting on Tuesday next. Any ballpark figures on the cost of a decent pair of goggles? Can anybody recommend some?

All the best,

Tony

Hey Pierre,

Good idea - I've also just started and my profile as follows:

www.trainingpeaks.com/rugbyfan82

No tips at this stage - still trying to find my way around the interface..

T