Gray Guys/Girls Master's Focus Triathlon Mentor Group--Now Open (Page 2)

Hey Janet ( forgot how to use the quote function)

I use Look cleats and had an issue with knee pain while training this fall. I completed the Tour De Pink this year - 3 days - 200 miles so I needed help before I started the event. My fitter had me switch to the grey 4.5 cleats which allow for more float and are not as stiff. That definitely took care of my knee problem. Previously I had 0 float cleats - I think they were red.

You are right about the screws. There is some play in where your foot will clip in depending on where you place the cleat on your shoe. That  can all be adjusted forward and back. You may want to look up/talk to a fitter about where your cleat should rest on the bottom of your shoe >>> where the most force will be transferred from your foot to the pedal. 

Hope this helps a bit. - Good luck.

Tara

Wow!  You've all been busy.

Janet - Glad you're back and I'm really curious about your HIM.  I looked up the course maps for Ohio but they don't show any elevation maps.  Do you know if the bike and run routes are fairly level?  I know nothing about "Fit" and peddles but I can definitely relate to how quickly knee issues can develop without a proper fit.

Kathy - Welcome back and congrats on your first Tri.  In our area we won't have our first Tri until May 1st and it is a pool swim.  I won't get to swim outside until mid May.  

James - I hope your tendonitis is not too serious and you'll be able to work around it.  Like you, I have been struggling with my run fitness and getting off the bike and running is really hard for me so I like to run (20 - 30 min) off the bike as often as I can.

Tara - Welcome to the group.  

Bike route is supposed to be fairly flat.  Here and here are 2 elevation maps that were posted on the IM70.3 Ohio facebook page by 2 of the participants.  Seems pretty flat to me.  The run route has been described as gently rolling hills but I haven't been able to find an actual elevation map of that yet.  Hopefully they can get one up (or somebody can do one like they did for the bike route) so I'll know what to expect.

Janet

Janet - Ohio definitely looks to be a decently flat bike.  I think if I hallucinate a bit the graphs suggest that from Mile 25 (or thereabouts) to the finish is downhill.  I'd love to ride a route like that.  Even better if it is scenic.  What is the weather like in Ohio in late August?

All - I went to my Cycling group again tonight and I'm feeling really good right now.  Tonight was mainly aerobic Zn 3 and some Zn 2.  I was pleased to keep up and was working hard but I was astonished to realize instead of sweating one drop at a time I was sweating 4, 5, 6 and more drops at a time.  I think I lost about 4 lbs in the hour and my t-shirt was several pounds heavier too.

My swim and cycling groups make it easy for me to be motivated and keep at it but I'm having trouble with my running.  I find it really hard to get on the treadmill and run.  Even 30 minutes feels interminable.  Maybe I can get running again as soon as the sidewalks and roads clear up a bit. 

George - I really don't have any idea what the weather will be like.  I have relatives in Ohio but they live farther north and it's always been mid-summer when we've been out there.  I'm hoping that it won't be really hot like we sometimes get here in late August.  

I'm having trouble getting motivated to run also.  You'd think that since I'm just doing short distances it would be easier, but I just really hate running on the TM.  I'm hoping that the trails have finally dried up enough that I can get back out on them soon.  With all the rain/flooding we had last week, most everywhere I run trails was closed or just too muddy to run.  I have to hit the TM tonight though - skipped my run Wednesday and we're driving to KC tomorrow to help our son buy his first car so the weekend may be a wash on training.  

Have a good weekend everyone!
Janet

Hey George,

When we lived back east I learned to really enjoy running outdoors in the cold and snow. That said, there were still times, like when the wind chill dipped to double digits below zero, that I would resign myself to running indoors.  Like you, I despise the dreadmill treadmill.  I found breaking the time up with an interval workout, or maybe even a hill workout would reduce the monotony and could turn a dreaded experience into a valuable training opportunity that would build strength.

There are two types of strength runs - hill intervals and sustained hill climbs.

Hill intervals develop your body's ability to clear lactic acid, increase aerobic function and VO2 Max, and improve muscular and cardiovascular strength.

Sustained hill climbs are effective because they relentlessly stress your muscles.  This type of hill workout challenges the body, mind and spirit and teaches you that comfort is a relative term for an endurance athlete.

Here are a couple workouts that I used during the winter (actually continue to use because it is easier to control the hill on a treadmill than in the real world).

I wouldn't suggest doing more than one hill workout per week.  Be aware!  These workouts can kill you or make you wish it had!

Hill Intervals

Pace:  Interval pace ~ 15-30 seconds per mile slower than 10K pace.  Warm-up 15-30 seconds per mile slower than interval pace.  In the following workout, keep interval pace constant, using the incline to raise and lower effort and HR.

Warm-Up:  4-minutes

4 min. warm-up incline (0% grade) at 10K pace + 30-60 seconds per mile

Intervals:  18-minutes - 10K pace + 15-30 seconds per mile

3 min. incline (3% grade)
3 min. recovery (1% grade)
3 min. incline (5% grade)
3 min. recovery (1% grade)
3 min. incline (7% grade)
3 min. recovery (1% grade)

Cool-Down:  5-minutes

5 min. cool-down (0% grade) at 10K pace + 30-60 seconds per mile

***** Doing the interval section once gives you a 27 minute workout, repeating the interval section twice gives you a 45 minute workout *****

Sustained Hill Climb

PACE:  Interval pace ~ Marathon pace + 0-15 seconds/mile depending upon your ability.  Throughout this workout pace remains constant and the incline increases for the duration of the workout, from 3 percent to 7 percent.

Warm-Up:  10 MINUTES

10 min. warm-up (1% grade) at Marathon pace + 60 seconds/mile

Intervals:  21 MINUTES - Marathon pace + 0-15 seconds per mile

3 min. incline (3% grade)
3 min. incline (4% grade)
3 min. incline (5% grade)
3 min. incline (6% grade)
3 min. incline (7% grade)
3 min. incline (5% grade)
3 min. incline (3% grade)

Cool-down:  10 MINUTES

10 min. cool down (1% grade) at Marathon pace + 60 seconds/mile

***** Total workout time is 41 minutes including 21 minutes of intense strength focus.
If the effort becomes too much, reduce the pace while maintaining the incline *****

Hope that helps.

The only thing I almost don't mind doing on the treadmill is intervals but just now I completely forgot about doing intervals.  I had it in my mind that I needed to just start running again to get back into the habit but I think you're all right that I need to use interval training to make it tolerable.

I actually like intervals so strange I never thought of doing them.  I don't usually run hills on the TM because I have a good hill run right out my door but just this year we've had a lot of ice so running outside is not an option yet.  I think I'll start running intervals tomorrow and even when I can run outside I'll keep running intervals at least one day a week.

Scott - your two runs look daunting so I will need to do a bit of running before I try them but I will try them PDQ.  They present a challenge which may get me going again.  Thanks.

James - Your description of a safe place to run reminded me of a local place that is well plowed, very quiet - especially in winter - and with lots of hills.  I'm going to check it out and make use of it as well.

Other than that, today was my "recovery" day and I did absolutely nothing strenuous.  I even slept in until 7:00am.  It felt great.

What Steve said X 2!

When you are doing intervals, especially with incline, it is VERY easy to overestimate what you are capable of.  Better to start out conservatively and build then start out going for gold and blowing up.

Better on the body, better on the ego.

Steve - Congratulations on the invite!  And Happy Belated Birthday!

I think we should have more of these "humble brag posts".  I liked reading about it too.

Happy birthday Steve and kudos to your wife for not listening to you and going ahead with the party.  And, How cool to qualify for the Olympic Age Group Nationals.  Even more amazing that you were actively trying to get invited.  

Congratulations Steve.  I suppose this means the break is over and it's time to get back to some serious work!

Hi all ... I am a 59 year old "graying" athlete and would like to join the group.  I very much agree with Steve's opener in that for me  the "times get slower, the legs often feel heavier, weight inevitably creeps up and recovery times are longer."

NAME: Dorm57 (BT screen name) / Tony

STORY: I'm a 59 year old athlete who began the triathlon journey 5-6 years ago.  I sort of backed into triathlons via cycling.  I started cycling several years back mainly to help with weight loss and overall health improvement. One of my daughters married into a family who were big into cycling, albeit it was mainly mountain biking at the time.  Another son-in-law cycles as well and overall I decided to join the crowd; bought both mountain and road bikes and have been hooked on cycling ever since.  For me, I've competed in 15 or so triathlon, duathlon events; have been a long time participant in the BT forums and processes and enjoyed participation with some lively groups in the past. 

FAMILY STATUS: Happily married 39 years with three daughters,3 sons-in-law and 4 grandchildren.

CURRENT TRAINING: I recently started back training for the season ... typically 5-6 hours per week for all 3 disciplines.  Mostly, this is inside via trainers and dreadmills during the winter months.  I just had some work done on my road-ride and look forward to getting her set up on the trainer today.  Swimming and cycling are the preferred sports for me.  I do have to state ... I do loathe running, and so any help or encouragement with this is much appreciated.  The gym I go to includes group classes for stretching, pilates, pliyo, et al and I participate with these as well.  The stretching regimen seems to work well for me ... I'm not as sore and just helps keep me loose .

2016 PLANNED RACES: Azalea Sprint Tri, White Lake Oly, Mountains of Misery - Virginia (100 mile cycling event), "The Artie" 100k cycling event, Beach to Battleship HIM

WEIGHTLOSS - HEALTH:  These events have helped me with some weight loss, but moreso with overall health.  Still - I struggle with weight.  At 6'-1" and 250lbs, I'm one of these people who has trained like crazy; eats <2,000 calories per day, and loses 0, ZERO, nada weight.  I've been reading a lot about this over the past year; have some ideas which seem to work and plan to improve on this is 2016.  It is a long, testing journey.

IN GENERAL: I've been a BT participant for many years now and have participated in several mentored groups.  I like what I see here with the experience levels of Scott and Steve and other group members, and can benefit particularly given the general group encouragement, experiences, training tips, and other.

Tony - welcome to the group!

It's definitely January - for more reasons than one.  I went to the campus gym yesterday for my lunchtime workout.  Usually there are 2 of us in there (sometimes there are a couple of others who show up occasionally but normally it's just me and Ken) - yesterday there were 10 people in there.  And the pool this morning was full (for us anyway) - 6 people for the 3 lanes.  Most Thursdays I get a lane to myself.  This isn't a complaint at all, just an observation.  

I'm running - probably run/walking - a 5k on Saturday.  It's the tri club's main fundraiser for the year - the Frozen Buns Run, and weather-wise, it looks like it might live up to it's name.  Temps should be around 25* at race time.  So far this winter we've been lucky though.  It hasn't been very cold (temp today is supposed to hit 60*) and it's only snowed once, about an inch total.  I actually don't mind the cold or snow as long as the wind isn't blowing.  It's the wind chills that usually get to me.  

Hope everyone is having a good week!
Janet

Hi Tony,

Welcome to the group!  We have a great bunch of people here that are happy to answer questions!  Look forward to getting to know you.

Hi Tony, welcome to the group.  

I know what you mean about finding it hard to lose weight.  I tried to lose weight unsuccessfully for several years but then I added running to my Swim/Cycling and I started losing weight.  I swim and bike hard all I want and it just allows me to eat without gaining weight (except at Christmas) but when I run I lose weight.  So, running may not be my favourite either but I am planning to run a lot this year...just as soon as I get started again.  I guess we'll just have to find a way to make it fun.

Well, I'm a little late to the party, but I'd like to join the group!  I need some motivation and some @$$ kicking to keep me going!  I Just turned 58 on Dec. 28th (Steve we are almost birthday twins!) so like Steve I'm always almost a whole year older in triathlon years, 59.  Last year in the 55-59 AG.

NAME:  Hilde (Hildebeast)

STORY: I started triathlon 7 years ago at the urging of a friend and have had some success, lots of bling!  I started as a swimmer and had done a lot of biking in my 20's, but running was (and still is) my nemesis.  I work at it, but it is always a challenge for me.  2 years ago in April I was diagnosed with a melanoma on the side of my knee.  Surgery "cured" me, but left me with a pretty significant scar and I was unable to train for quite awhile.  Up till then I was having a GREAT year, taking 1st AG in almost everything I signed up for.  I have not gotten back to that place since then and I am determined to get back to my formal glory!  I have been a BT mentor a few times, not that I am any expert, but I am really good at inspiring!  Janet was in one of my groups, so glad to see her still at it, most have gone by the wayside.

FAMILY STATUS: Married 32 years, two grown children with 3 grandkids.  They both live near us so we get to see them all the time.  Hubby is an on/off triathlete, really good at signing up for multiple races and then not going, irks me to death!  At least he understands the drive and obsession.  My mom passed away in September and my Dad is moving our way.  He's 86 and determined not to go into assisted living so I've been working on getting him into an apartment near our house.  After 61 years with my Mom, he's pretty lost.  He should be here next week.

CURRENT TRAINING:  After a pretty lackluster year in 2015, I started back at it on New Year's.  Starting with the one that needs the most work, running, and am now trying to fit in a couple of swims a week and I have a bike buddy that will do long rides with me on the weekend.  I live in Texas so I am able to run and bike pretty much all year long.  Lucky for me I LOVE outside runs in the dark early in the morning.  I'm also determined to fit in some strength training, both for training purposes and to tone up and hopefully speed up the ol' metabolism.

2016 PLANNED RACES:  I'm a Sprint gal at heart.  I have no aspirations to do any long course stuff, I'm quite happy with the short ones.  I'm looking a brand new series coming to my town in April!  (Major League Triathlon).   TriWaco is my fave, I've managed to do it every year, best result was 1st place Masters, but I haven't even placed the last couple of years.  I'm also training for a half-marathon in March, still on the fence if I will do it or not, I'd rather spend more time prepping all 3 sports for the April Tri.  At this point I'm just looking at getting back in shape, I really haven't even looked at the races out there.

WEIGHTLOSS - HEALTH:  Somehow since the melanoma I have gained 40-50 pounds and I am determined to get it off and get back down to race weight.  So far so good, doing My Fitness Pal and logging everything, and it's working.   

IN GENERAL:  I've gotten away from BT but still use the logs religiously.  I am an elementary music teacher, retirement is still a few years away but can't come soon enough.  I look forward to being in the group with like-minded people!