T3 Spring training 2013 - Closed (Page 2)

Welcome to our new three group members.    Angela, Isaac, and Keri.    it sounds like the swim is going to need the most work.   I am going to put up two approaches to the swim to get improvement.   But first I need everyone to set a baseline so we know where we are making improvements.    The next time you go swim, I would like you to swim two distances and keep your time.   swim a 100 yd or meter and a 250 yd or meter which ever distance your pool is.   

plan 1.   (for those that are not comfortable in the water or struggle to get in distance)

We are going to do lots of repeat shorter distances.    Lets start at swimming one lap at a time at a comfortable pace.    One lap normally means 50 yds some people might have a 50yd length pool so you can make adjustments. 

WOD =

Drills- most pools offer swim bouys.   I want you to swim one direction with a swim bouy between your legs so just your arms pull.    focus on reaching out and your thumb should brush your leg just above the knee to finish your stroke.  

 4 x swim 1/2 lap with bouy then back with out it.   next lap swim first bouy second.  

8 lap easy pace (200 yrds)  

45 sec recovery between each lap.   

Plan 2.   (if you are comfortable swimming)  

WU of 150 or 200 yds. 

3 x 200 moderate effort, the third one should be a challenge.   try to keep all three within 10 secs of the others on time.  

half your time to recover.   

swim an easy 200 to finish.  

Hello Dave,

I'd like to join if you have room

Name: Jimmy (42 years old)

Story:  This is my 2nd year of doing triathlons.  I did a Sprint, HIM, and an Olympic last year.  Along with several 10k races. This year I will probably do 2-3 Olympic races and maybe 1 HIM later in the year (depending on my fitness).  Out of the three distances the Olympic was very much my favorite. My goal this year though is to be as competitive as I can be at the Olympic distance.

Family Status:  Married for 12 years.  I have a 8 & 10 Year old. My wife does a couple of Sprint distances a year.

Current training: Right now I'm doing some unstructured training. I'm running about 25 mpw. I live in the Pacific Northwest so biking outside is not an option right now.  I'm using Trainerroad & Sufferfest for about 3 hours a week. These are awesome!!   I'm not swimming much. Maybe only about 1-2 times per week about 1000 yards each session. 

I haven't logged any workouts since my epic failure from my HIM last August.  I"ll start logging again.

I don't have any weight loss goals.

Cheers

I am pretty new to swimming for exercise / sport so I am far behind the curve ball however, I am very comfortable in the water and once I figure out how to breath correctly during freestyle I will much further along.  I am waiting on a call next week to set up my appointments with the local coach.  

On another note ... I had a great leg / shoulder workout yesterday and here in about an hour I will off for a jog.  I hope everyone has a great day!

Alright we added in our last few members.    littlewj and macm.   I will go through some logs today.

Welcome to the group guys and lets have some fun training.  

I had a decent jog today; the start was painful with a flare up of shin splints but halfway through they finally calmed down and I was able to finish with a very taxing 4 minute run interval.  I ended up having one of my faster 5k times of 45:10.  I may have had trouble due to having strength training for legs yesterday and a very good strenuous workout at that.  My legs are now officially jello!

I normally take a day off the day after my leg / shoulder strength training but I had to use an off day on Christmas because of work / gym closure.  I was inactive for so long that off days scare me to death of a life I hope I never return to; I also feel like a slug on off days.  My biggest hurdle currently is resting as much as I should and not over training.

Dave I logged my last 3 workouts and I plan I logging all of them from here forward.  I don't plan on logging nutrition because Its painstaking ... however, I can email summary's from the application I use.  It is called "Loose it"

nice work!  What did you do this weekend?  any new years workouts planned.   I have a leg burner crossfit for 2013 start.  

8 rounds each round for time.  30 second recovery.  

30 walking lunges with 15 lbs ab twist

30 box jumps 15lbs

20 crossfit crunches.  

my swim baseline times

100yds 1:22

250 yds 4:00

Have a safe new years.

I think I am going to utilize a rest day tomorrow.  My gym is closed and the more I thought about jogging the more I realized my legs have had 3 pretty strenuous days so I may rest.  I have trained for 6 days in a row now so I don't feel to bad.  

I plan on doing my first indoor cycle class Wed. though and I do believe I will jog a bit afterwards.

Happy New Year to everyone!

I'm looking forward to kicking off the year with a great day of training tomorrow.  I've been sick and fighting off a cold now for 4 days but am hopeful of a good night's sleep and that i will be able to get some work done come morning.  I hate being sick but am trying to look at the bright side, I had no training scheduled for this 4 day period leading up to New Year's anyway, so if I had to get sick, I guess this was the best time.

2013 will be a great year, Let's get it started right!

Okay I have a few admissions and questions.  

First off I will say that I have small issues with social anxiety.  It can be very difficult for me to readily blend into and interact with a group, new place, activities etc.  I can not answer why and this has always been the case (except for at work for some reason I have no issues when working with the public).  I suppose it may be a confidence issue however, on to the point.

1) What are the indoor spinning classes like?  What should I expect / take with me etc..

2) Do you currently use Lycra shorts for your indoor swimming?  If so what is a good brand, how do they fit (like compression gear?).

3) Do you recommend using an indoor bike trainer / stand to become accustom to a new bike or is it best to just hit the road?

I apologize for the silly questions but the info will make it easier for myself to move forward.  

Thanks,

Mark

I can't comment on the spin classes because I've never been to any either.  It looks like a lot of fun though.  I'd like to try a class out sometime. 

As far as swimming shorts, I have been using lycra/spandex shorts that I bought from swimoutlet.com for about $25.  They don't last but maybe 4-6 months depending on how often I swim. The chlorine seems to disintegrate them.  I'm looking at my shorts now and I can almost see right through them. It's time for a new pair. There is another material that some manufacturers make that won't fade and lasts for years.  I'm not sure what it is though? 

As far as using the bike trainer to acclimate yourself to a new bike, I believe it just depends on your comfort level.  I don't think it's a bad idea by any means. I was able to get on my bike at age 40 after not riding any bikes since I was a teenager just fine.  It took me about an hour on the road to feel very comfortable. I started off in a parking lot with non-existant traffic and rode in circles for a while.

As far as my training is concerned, I can't do anything for the next couple of days.  I've got family in from out of town & I'm fighting a dang cough/cold/flu deal. Hopefully by the end of this week I'll have a normal schedule and feel healthy again.

HAPPY NEW YEAR GROUP!!!

Hey those are some good questions.    first question not on this post, was about your logs.   put your workouts there and I will take a look at them.  I am going to put some workouts up on the forum as examples and other ideas to keep workouts interesting.   If you get a good one please share it.  

1.  spin classes vary alot.   it really depends on the instructor, but I would say 90 percent are good classes and you will burn good calories and build some great power in the legs for the bike.    Dont worry about the other people with in 3 minutes you all will be huffing and puffing so much you wont notice anyone and they wont notice you.    Items to take a bike water bottle to fit the cup holder, I like to take a hand towel to keep the sweat out of my eyes.   

2 On the swim shorts,  I use the lyca swimshorts that look to be pasted on.  I buy them at swimoutlet.com   normally for less than 15 bucks a pair, should last about 4 months.    if you see them start to get the little white fibers in the crotch area.   get a new pair fast you are close to a blow out.  (per experience)   

3.  bike trainer.  I like the bike trainer through the winter to keep up some miles, it is also great to be able to make some adjustment to seat height, bars ect.    After you make some adjustments go hit the road for a bit to make sure it really works and is comfortable.   You do not have to worry about stability on a trainer so sometimes we sit on a bike a little different.  You bike shop should also get you fit in a bit to get started.  

My training plan for tomorrow as going to be spin class straight into some time on the tread mill however, for the last three days I have been having some minor pain about halfway up my shin that is pinpoint and about the size of a quarter.  The pain persist's during rest but is not constant.  I feel it throb every 2-3 minutes then it goes away, then back again.  The pain is never greater than a 2/10 and it seems to remain constant / without change during walking, stairs etc.  I will also note that yesterday I tried to test it out by hopping on one foot and it did not change the pain at all. 

So should I run tomorrow?  Or should I just swim 4-600 yards prior to spin class?

I agree with dominions statement.   Also if you stretch out the front of your shin that will help.   That can be done by sitting on your heals or use a foam roller or ball.   Let us know how spin class goes. 

Well I missed the spin class lol.  I misread the schedule and was arriving when it ended.  I decided to do some strength training and I reluctantly ran 2 miles on the treadmill afterwards.  I only had some minor discomfort but my left leg is pretty sore now.  On a positive note I had a great workout lol.  

I had a pretty good swim workout this morning before work.  I finally used a pool bouy and it worked great.  I should have been doing drills with one for the last 3 weeks.  I can definately concentrate on my rotation and breathing during the drills. 

Glad I could give you a laugh Handy!  I hope everyone has a great day.