Dominion's Sprint/Oly/70.3 Group--Closed (Page 2)

First race is a half marathon on Feb. 6th. First tri won't be until April or May, haven't sorted out all the details of my tri schedule just yet.

Welcome to the group Brendan.  For just having started in August, 9.5 miles is great.  Keep at it and the speed will improve, same as with the swimming.  Let us know if you have any questions and how the training is going!

Still open for one more?  I've been in a few mentor groups and looking for a good balance.  The first groups died a quick death and last years had 10-20 post a day.  I see you have some return people and figured that might be a good sign.  

I had a bike wreck in June 2014 and broke my left clavicle in four pieces. Now I have a titanium plate and a sport a cool looking scar!  Needless to say that ended my season.  I got on a progressive training program back in Aug. for a half marry this month but injured my right foot (Metatarsalgia) in the process.  I was on track to run a sub 1:40 half, a PR.  My training has been next to nothing for six weeks or more and still healing, clavicle and foot.  But I have high hopes for 2015!!

NAME: Monty / HelmoAlkou

STORY:  Swimming background, childhood into early 30's; Started running for weight loss in my early 40's (dropped 45 lbs.); Picked up cycling to do triathlon in mid 40's; Turning 49 this June with a few 70.3's under my belt and considering my first 140.6 before 50.

FAMILY STATUS:  Married 21 years, my son is 20, and my daughter is 17.

WORK: I'm a power plant operator so lots of shift work. My normal shift is seven days on seven days off, rinse and repeat.  So yeah, I work every other week. But it's 12 hour days which makes consistency difficult.

CURRENT TRAINING:  Some gym work mostly for muscle correction and balance.  Still doing upper body exercises my physical therapist gave me after my surgery. 

LAST YEAR'S RACES:  04/06 - Ironman 70.3 Galveston Texas: 5:46.  I did several "fun" rides and runs right after that.  I had just started my focus training for a fall 70.3 when I had my bike wreck in June.

2015 RACES:  Based on health: 05/03 - Texasman X-50 Triathlon (50 mile); 06/28 - Ironman 70.3 Buffalo Springs Texas (maybe); 07/26 - Triwaco Triathlon (olympic); Sept - Redman 70.3 or 140.6 Oklahoma.

WEIGHTLOSS:  I'm 10 pounds over my race weight now due to sitting around through the holidays.  No biggie.  I got that dog by the collar 10 years ago.

GOALS:  Finish one or two 70.3's this year.  Stay injury free!  A better diet especially in hard training months.

Hi Monty, yes we still have room.  I think this may be what you are looking for regarding a balanced group.  We have a good core group from last year, and some new faces, so this group won't die.  On the other hand, we don't post after every workout, and what we watched on television last night either.  The purpose of this group is really to motivate and support each other.  I try to answer any training questions and we can discuss any tri or single sport related topic anyone wants to bring up.  We like to read race reports and keep up with how we are all doing throughout the season.  

It looks like you too have a pretty stout 2015 racing season planned.  Sorry to hear about the wreck.  Can you share what happened?  Hope your healing is going well and back to full training soon!

Thanks Chris, sounds good!

I really wish I had an exciting wreck story.  I made up several but friends/family didn't buy it.  If I were to blame it on one thing it would be fatigue.  I got home from a 12 hour night shift, my fifth night, and decided to sneak in an endurance swim/ride brick.  Packed up my bike, road to the gym, 30 minute swim, then 2 hours on the bike.  I was tired but felt good.  

There's a large intersection with a traffic light a few blocks from the house. I know it well.  As I approached I knew it was my turn to get the green light.  I slowed and finally forced to unclip.  Just as I did the light went green and I had to go.  I was in the wrong gear and struggled with one leg to get momentum as I tried clipping my right foot back in.  Then a car startled me coming to the light that I hadn't seen.  I jerked my head to the right to see what was coming and I hit the ground HARD on my left.  Got up, back on the bike, and started riding home bleeding in several places.  About half way home my should started hurting.  When I reached up I could feel my bone protruding under my skin.  I road to the house, made it to the front door, and banged until my wife answered.  She freaked but handled getting me to the ER very well.  Sorry, that's a long story to say, "I fell over".

Here's one side note.  Surgeons don't keep titanium plates for a clavicle in stock.  Broke it on Saturday, saw the doc on Monday, and had surgery on Tuesday.  Good thing for over-night delivery!!

Oh, and with some grinding and popping I managed to take off my new Ironman Galveston 70.3 jersey before they cut it of.   

LOL on the jersey..priorities and all that.  

Everybody falls over at one time or another.  Usually though it is the pride that takes the biggest hit.  Last year I fell over once at an intersection while leading a beginner group ride.  And I'm supposed to be the expert!  Very embarrassing.

So how did everyone (in the U.S,) deal with the cold weather this past week?  Did training suffer or were you able to get your work in despite conditions.  I did pretty well and got it all in except 1 run so I feel pretty good about it.  Hoping for a little warmer next week.

Randy,

I don't think one is exclusive of the other.  If your form and technique are decent then the more volume you can get in, the faster you will become while at the same time increasing swim fitness and allowing you to swim longer distances.  I read somewhere that "If you can run a mile, you can swim a mile" and if you think about it that really is true, and in many ways swimming is much easier.  

Most of my swim training for the Olympic and Half distance racing consists of hard 50's, 100's, and 200's.  So sure those are designed to build speed, but if you can knock out a hard sets at those distances, then a slower/steady paced 1500 will be no problem.  Go out and swim the 1500 as a confidence swim before your event, but no need for a lot of long slow training swims.  You'll gain much more by pushing harder on shorter sets.  

I'd be willing to bet that if you go out and do 3 or 4 training days of at least 2500m of 100's and 200's, then you will be able to handle a 1500 at easy pace, and be surprised at how well you do it.  

Welcome Neil,

Would love any insight into your coaching experiences that you would be willing to share.  I started coaching last year, and just worked out a deal with a local shop to coach their team this year.  Still new and learning a lot on the coaching front, but enjoying the experience and trying to learn and share every day.