SPRINT &amp; OLY FOCUS - closed (Page 2)

2015-01-04 2:50 PM

in reply to: 0

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Now Closed

In winter I do 2-3 bike sessions per week. 1 90 min the other will be 60 min and if there is a 3rd its 45 min. I rarely ride a total steady state bike session indoors. I will do some on the open roads come March, April & May. Lately my long bike has been floating a bit due to holiday schedules and such. Starting Jan 11 my son (7) has track (indoor) practice Wed night and Sat morning. So I will build my Jan - Mar schedule around those blocks. Wed night will probably be a swim (they will be running indoors at Talisman Centre) & Sat will probably be a run with another track parent/triathlete). He also has Water Polo but mom/grandma take him due to timing.

Edited by simpsonbo 2015-01-06 1:40 PM

2015-01-04 3:07 PM

in reply to: #5078401

Subject: RE: SPRINT & OLY FOCUS - Open

Please may I join from the Uk?
Gilch49/Ian
I am hoping to complete an Oly in June as I'm raising money for a charity close to my heart!

Living happily with my Partner, 2 boys from previous relationship 24 & 14

Approaching 50. Have been a gym junkie for many years trying to put on muscle mass rather than losing body fat. Woke up one morning wondering whether I could carry this on for ever. Decided to kick the cigarettes after 30yrs. Had a change of tack and bought a road bike. I rode everywhere as a teenager (Cambridge is the home of the bike) and have always had strong legs. Can now ride a century with a 17mph avg. (Entry level 8spd bike too)

Started running last Christmas as the roads were too slippery for the bike. Ran a 10k in June (50 mins) and a half marathon in September (2:12:xx) have now taken to trail running over the winter months as its kinder on my joints! I dislocated my Knee in my twenties and have very little cartilage left.

I Started swimming in October, and after much research and ytube watching, threw my technique out of the window and trying to learn all over again! I'm now up to 500m in a session but can only train once a week at present

I currently work rotating shifts and have days off during the week.

I'm. Currently undertaking a sports nutrition course brought for me Santa this Christmas.
Looking for all the help, advice and chit chat I can find!

SenatorClayDavis

2015-01-04 4:30 PM

in reply to: simpsonbo

360

Ottawa, Ontario

Subject: RE: SPRINT & OLY FOCUS - Open

Originally posted by simpsonbo
In winter I do 2-3 bike sessions per week. 1 90 min the other will be 60 min and if there is a 3rd its 45 min. I rarely ride a total steady state bike session indoors.

So are you saying at this point in the season that all of your rides would be intervals? Do you mix it up (ex: focus on high intensity intervals under 1 minute on Monday, then focus on longer intervals of 4-10 minutes on Thursday) or do pretty similar workouts each time?

What's your opinion/experience with extensive Zone 2 rides? Seems like a lot of conventional wisdom suggests that this should be the bulk of one's riding, especially at this point in the year.

2015-01-04 4:58 PM

in reply to: #5079434

Subject: RE: SPRINT & OLY FOCUS - Open

What's your opinion/experience with extensive Zone 2 rides? Seems like a lot of conventional wisdom suggests that this should be the bulk of one's riding, especially at this point in the year.

I've been doing 2-3 rides a week this winter mainly in Zone 3. Is this not a good thing? I'm about to start intervals in a cpl of weeks. Is that too soon?

2015-01-04 10:23 PM

in reply to: Gilch49

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

Originally posted by Gilch49

What's your opinion/experience with extensive Zone 2 rides? Seems like a lot of conventional wisdom suggests that this should be the bulk of one's riding, especially at this point in the year.

I've been doing 2-3 rides a week this winter mainly in Zone 3. Is this not a good thing? I'm about to start intervals in a cpl of weeks. Is that too soon?

Quite a bit of that 90 min session is zone 2. An athlete with a deep base in my experiance needs less pure zone 2 work for short course. You seem to have some of that going on... I doubt canning 1 of those zone 2 rides in exchange for a session with shorter intervals like the CT 45 min session ( you can always ride another 15 to 20 easy at the end) will hurt you when you look at total training loads over a 1 to 2 week span.

el penguino

2015-01-05 10:05 AM

in reply to: simpsonbo

324

Subject: RE: SPRINT & OLY FOCUS - Open

Yesterday I did some strength training- I got the book Quick Strength for Runners for Christmas; did the first workout. I'm trying to develop more core strength to balance myself. I got on the treadmill today for a run. That was hard. It' s been too many Christmas cookies, not enough anything else for a bit. I'm so glad I got it started, however. I know it'll improve with good work and time spent. Tomorrow I'm hoping to get to the pool- depends on the kids/DH school and work schedule.

2015-01-05 11:24 AM

in reply to: el penguino

Subject: RE: SPRINT & OLY FOCUS - Open

Originally posted by el penguino

It' s been too many Christmas cookies, not enough anything else for a bit. I'm so glad I got it started, however. I know it'll improve with good work and time spent. Tomorrow I'm hoping to get to the pool- depends on the kids/DH school and work schedule.

Well done Nancy for burning off those cookies!

Managed to get to the pool myself today! PB of 600mts. Never swam that far before!!

Need to start strength training myself!

2015-01-05 3:26 PM

in reply to: Gilch49

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

Originally posted by Gilch49

Please may I join from the Uk?
Gilch49/Ian
I am hoping to complete an Oly in June as I'm raising money for a charity close to my heart!

Living happily with my Partner, 2 boys from previous relationship 24 & 14

Approaching 50. Have been a gym junkie for many years trying to put on muscle mass rather than losing body fat. Woke up one morning wondering whether I could carry this on for ever. Decided to kick the cigarettes after 30yrs. Had a change of tack and bought a road bike. I rode everywhere as a teenager (Cambridge is the home of the bike) and have always had strong legs. Can now ride a century with a 17mph avg. (Entry level 8spd bike too)

Started running last Christmas as the roads were too slippery for the bike. Ran a 10k in June (50 mins) and a half marathon in September (2:12:xx) have now taken to trail running over the winter months as its kinder on my joints! I dislocated my Knee in my twenties and have very little cartilage left.

I Started swimming in October, and after much research and ytube watching, threw my technique out of the window and trying to learn all over again! I'm now up to 500m in a session but can only train once a week at present

I currently work rotating shifts and have days off during the week.

I'm. Currently undertaking a sports nutrition course brought for me Santa this Christmas.
Looking for all the help, advice and chit chat I can find!

Welcome.

With your knee history my first advice is to listen to your body. If something feels unnatural it probably is.

I have shift work experiance and managed to train. Its all about balance and making time.

I remember getting off shift at 0500 and going to the pool right away.

2015-01-05 3:41 PM

in reply to: simpsonbo

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

I may have grabbed a coffee first before those swims

2015-01-05 4:52 PM

in reply to: #5078401

Subject: RE: SPRINT & OLY FOCUS - Open

Thanks. Bo. I have been very diligent with my progression. I have very little discomfort these days. The glucosamine really helps and so does plenty of recovery!
I'm trying my first swim after a night shift this week! It's not the swim, it's the 30 min drive home after!

2015-01-05 5:09 PM

in reply to: simpsonbo

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

I may have grabbed a coffee first before those swims

hossnfeffer

2015-01-05 6:13 PM

in reply to: simpsonbo

20	Subject: RE: SPRINT & OLY FOCUS - Open Good videos. How many hours a week does everyone work out? Just trying to see where I am?

2001jeepwrangler

2015-01-05 7:36 PM

in reply to: hossnfeffer

12	Subject: RE: SPRINT & OLY FOCUS - Open I am at about 5 hrs per week. My wife would think its 25.

Gabby'smom

2015-01-06 7:47 AM

in reply to: hossnfeffer

, Tennessee

Subject: RE: SPRINT & OLY FOCUS - Open

I probably average 6-8 hours but don't feel I have been as focused as I need to be. I know I need to improve the quality of the time I am spending training. Previously I have just been trying to increase my level of exercise. Will start working on training specifically for my goal of a sprint.

PaigeRice

2015-01-06 8:47 AM

in reply to: simpsonbo

Subject: RE: SPRINT & OLY FOCUS - Open

Hey Bo!

I am a former dancer and olympic lifter. Getting into swimming more and would like to have a goal to work towards. I have done a biathlon before, but I didn't train for it. I am looking into doing a Sprint Triathlon in the Twin Cities come June. Not sure where exactly to start and how to pace everything so I am open to any advice. Thanks so much!!

Paige

SenatorClayDavis

2015-01-06 11:46 AM

in reply to: hossnfeffer

360

Ottawa, Ontario

Subject: RE: SPRINT & OLY FOCUS - Open

I'm at about 5-6 hours too, though we'll see how things play out as I see how my training schedule actually fits into my life.

Basically 3 bike sessions of 45-90 minutes, one swim session of an hour, and several strength/stretching sessions of 15-20 minutes. I currently have a 30 minute stair session as my "run training" though am on the lookout for a used treadmill as I really do want to get running before spring. If I get the treadmill I'll do 3 30 minute sessions a week to start.

My wife is into taking our daughters to the pool on the weekend so I may be getting a second swim in

2015-01-06 12:19 PM

in reply to: #5080014

Subject: RE: SPRINT & OLY FOCUS - Open

I'm somewhere between 5-6 hrs last week. Haven't started my training plan yet!
Keeping things simple at the mo, just one swim per week, 2-3 runs and same with the. Bike.
Weekends are for the family and may nip out for a 30 min jog.

Finding it difficult to sleep at the mo! Find myself planning my schedule and can't switch off!

jgerbodegrant

2015-01-06 12:45 PM

in reply to: Gilch49

Pro

3804

Seacoast, NH!

Subject: RE: SPRINT & OLY FOCUS - Open

Bo, conveniently enough I am focusing on sprints and olympics this year. Room for one more? Let me know and I'll post a bio later.

2015-01-06 1:44 PM

in reply to: 0

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

Welcome. We will get you sorted. I raced in MN in 2012. Won the Graniteman Sprint in St Cloud.

Quick question. Did you mean:

Biathlon (XC ski/shooting) or Duathlon (Run/Bike/Run) ???

Edited by simpsonbo 2015-01-06 1:45 PM

2015-01-06 1:47 PM

in reply to: jgerbodegrant

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

Last one

el penguino

2015-01-06 4:17 PM

in reply to: simpsonbo

324

Subject: RE: SPRINT & OLY FOCUS - Open

well, got a swim in- it's a start. I did 300yards. Since I haven't really swum since before December, I'll call it good. Plus, I was there with the kids, and young one was being very patient for his turn- he doesn't swim yet, so I have to float him around the pool.

Last night I went to my first night of fencing as well- my sword arm is sore, and so are my abs- the coach runs you through some serious crunches and stuff as warmups!

2015-01-06 5:42 PM

in reply to: simpsonbo

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

Weekly Update 1 http://youtu.be/qaTL-vjF8KA

SenatorClayDavis

2015-01-06 9:23 PM

in reply to: el penguino

360

Ottawa, Ontario

Subject: RE: SPRINT & OLY FOCUS - Open

Just got back from my first pool session of 2015 (and first time swimming since August). I think I'm going to be sore tomorrow.

500m warmup (probably went a little too hard on this, pretty close to what I'd call "threshold" pace)
Then I did 16x50m repeats (with around 25s rest between laps). I averaged 1:02 per lap (fastest was 57s, slowest was 1:06).
Finished with 250m breaststroke followed by 200m easy freestyle.

I'm satisfied with the session as a start. I need to get a proper swimsuit though (I was the lone weirdo in board shorts). Lots of people doing kick sets and sets with paddles, not sure whether I'll incorporate that stuff into my sessions and when. Thoughts Bo?

2015-01-07 9:11 AM

in reply to: SenatorClayDavis

Veteran

2297

Great White North

Subject: RE: SPRINT & OLY FOCUS - Open

For warm up try swimming 200 keep it very easy, kick 4 x 50 kick rest 15 to 20. If you have fins use them. Then 4x25 strong effort 10 to 15 rest.
Rest 1 to 2 min
Next time do 40 x 25 (unless the pool is set up 50m) as a main set, aim for 25 per 25, take 15 after each. If the pool is long course do the 16x50 again.
After 20 swim an easy 50, repeat after 2nd 20
Rest 2 min
2x100 @ 1 min rest

Cool down only 100 to 200.

jgerbodegrant

2015-01-07 9:15 AM

in reply to: simpsonbo

Pro

3804

Seacoast, NH!

Subject: RE: SPRINT & OLY FOCUS - Open

NICE! I'll get to reading everyone's bio's today.

Focus : Sprint & Oly

NAME: jgerbodegrant / Jonathan

My Story: Born 1981. I've been doing triathlon since 2009. Took last year off to do school work...back into it as of October.

Hometown: Dover, NH

FAMILY STATUS: Married w/ one kid on the way (within the month).

CURRENT TRAINING: Training for Sprint and Oly. I'm putting in about 9 hours a week right now. Trying to get run happy.

LAST YEAR'S RACES: None

2015 RACES: Still evaluating. I'd like to take on 3 sprints and one Olympic, but am being as realistic as possible with night classes, a baby and full time job.

WEIGHTLOSS: I'm currently at 200 and want to be down to 180. I'm adopting a nutritional ketosis diet with focus on clean/organic/grass fed options.

WHAT WILL MAKE ME A GOOD MENTEE: I'm energetic and like to think that I have enough experience on gear and triathlon to at least chime in. I've been a mentor on BT for a couple years back. I'm going to be consistent with my training and have a coach to keep me in line. My background in engineering and my career change to healthcare gives me some solid experience and a broad view on many issues....and believe me, I've had many issues.