Gray Guys/Girls Maturing Triathlete Mentor Group (Page 2)

Hello Ray,

Welcome to the group!

I'd be surprised if there's a single person among us that hasn't made an excuse at one point or another.  Vince Lombardi once said, "It isn't how many times you fall down that is important, what's important is how many times you get back up."  Your back now, wanting to move forward, that's all that matters!

You live in Omaha!  Do you know the USAT Olympic Distance Age-Group Triathlon Nationals are there in August?  You can walk over and see some of the best age-group triathletes in the country compete!.

I call my treadmill a dreadmill.  I despise using it.  However, some of the best running workouts you can do are on the treadmill.  Once we get going, I will be happy to share a couple with you that I can safely say won't allow you to get bored.

Mick, absolutely have room.  Welcome to the group!

If only I had a nickel for every time life intervened.  It happens.  I have a saying, when life gives you lemons, make lemonade!

Happy to offer any suggestions and encouragement I can.  This group has always been a source of inspiration for me as well as others and hopefully it will be for you also.

Where is your training at right now?  Meaning what have you been doing recently?

Hey Dorm,

If it gets slow and we are in need of some excitement, we can go over to the main forum.  You can ask the same question and I'll give the same answer . . .

Then pop up some popcorn, sit back, and relax.  In no time at all that thread would be 5+ pages with some rather vehement responses!

LOL. I mostly stay out of the main forum.  It seems people don't like straightforward answers to questions, especially when the answer is contrary to what they want to hear.  I just get in trouble over there!

Hey all!

First a little "housekeeping" stuff.  It's helpful if you have your name in your signature at the bottom of your posts.  If you don't know how to do that, let me know and I'll be happy to walk you through it.

Next, so far we have 10 people.  I attached a list to the bottom of this post.  Kindly take a look.  I'm pretty sure I have everyone but if I missed you, let me know and I'll get you added.  Also let me know if I misspelled your name or screen name.

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Now let's see if we really can get the party started!

I noticed that a number of you are just getting back to meaningful training, are new, or are looking for some form of accountability.  With that in mind I thought it might be helpful if we share our training with the group.  Normally I would ask that we all open up our training logs so everyone can see them, make comments or inspires.  However, I no longer keep my logs here on BT so I can't very well ask you to do something that I can't do myself.  

So how about we post our workouts here in the group.  It will certainly create an atmosphere of accountability, not to mention keep the group active.  You don't necessarily have to  post your workout(s) every day (some may not be training every day!), every couple of days is fine.  Remember as we do this - it isn't a competition.  Some of us are training for an Ironman while others are eyeing their first Sprint triathlon.  WHAT you do isn't so important as the fact that you ARE doing it.  Remember that consistency is the key to success!  Be as specific or as vague as you are comfortable with.  Also, if you want to open up your training logs and don't know how, I will be happy to show you.  It is nice to look at your logs and see an inspire from someone that dropped by!

As you post up your workouts, don't hesitate to ask any questions you might have.  Maybe it's a heart rate zone question, maybe you're feeling an unusual amount of fatigue, or you aren't sure if you are doing the "right thing," posting the workouts is the perfect segue into most questions.

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Thought I'd be the first to put up my workouts.

I rolled my ankle yesterday.  I wish I could say I was doing something noble like chasing down a bank robber but alas, I was just running.  There was a crack in the asphalt that caught my foot and I lost my balance, rolling my ankle in the process.  I got up this morning and it was the size of a small watermelon so that got me out of today's run.

I tried to justify missing whole day but my "good voice" finally convinced me to get it done.

Started the day with 1:15 in the pool this morning.

This afternoon I did one of my least favorite trainer workouts -

• 10' WU 50->65% FTP
• 3 x 20' @ 95% FTP w/5' recovery at 65%.
• 10' EZ spin to CD

Afterwards, I merely collapsed onto the couch!

Hello Kelly the male version!

Yes, there is always room for one more.

When you get a chance please post a brief bio so we get to know a bit about you.

Adrian,

Yes, your logs are visible.

Winter is a great time to do a focused bike block to increase aerobic base and raise FTP.  I'm in the midst of one, and many others are doing the same thing.

Don't worry, there's plenty of time for running.

Hey Mick,

Without knowing specifically what race(s) you are training for it's a bit hard to give specific thoughts on your training.  I know in your original post you made reference to a possible HIM this summer and a 140.6 at some point in the future.  So instead of saying what you are doing is good/bad, I'll offer some typical training volumes for the various distances.  From these, you can compare where you are and where you want to go.

These are VERY general guidelines and are heavily dependent upon your physical condition when you start -

• Sprint Triathlon - 4-6 hours/week
• Olympic Triathlon - 6-10 hours/week
• 70.3 - 10-15 hours/week
• 140.6 - 12-20 hours/week

That volume would typically be split up in approximately a 25:50:25 ratio - S:B:R.  Assuming quality training sessions, that volume would generally prepare an athlete for a back middle of the pack to middle of the pack finish.  There are LOTS and LOTS and LOTS of things that can influence all of that.  You'd be building to the higher 70.3 and 140.6 volumes over the course of the season.

So that gives you some idea on the S/B/R side.  Moving on to Px90, crossfit, strength, etc. workouts (I know you didn't specifically say anything about crossfit or strength, just commenting in general).  I was working with an athlete recently who is VERY in to crossfit.  He does crossfit a number of times a week and he largely used crossfit to prepare for a 140.6 last year (which by his own admission he was woefully under-prepared for).  He did a 90-minute somewhat challenging over/under ride on the trainer and said it was the hardest workout he had ever done.  Crossfit hadn't prepared him for a difficult ride.  I am not trying to knock crossfit, Px90 or weight programs - they all have their place and are excellent for their designed purposes.   Indeed as we age, it becomes increasingly important that we participate in some form of on-going strength work.  However, at the end of the day, if you want to get fast swimming, you need to swim; if you want to get fast cycling, you need time in the saddle; and if you want to get fast running, you need to run.

To answer your question more fully, you might check out the training programs here on BT.  Many of them are no cost and will prepare you for your chosen distance if you follow them.

Hope that helps to give you at least a bit of guidance.

Kathy,

Congratulations!  There's two classes of cyclists, those that have never had to walk their bike, and those who have.  You have now graduated!

Good job to get the 12 miles in.

Marc,

Absolutely!  I'll be honored to have you in the group.

When you get a chance can you post a brief bio so others in the group know a bit about you?

Ray,

I am a huge fan of the Maffetone Method.  At it's core it involves running at your maximum aerobic function heart rate.  Running at that pace trains the body to utilize fat for energy thus building the aerobic energy pathway.  You'll need to invest in a HR monitor if you don't have one as the method requires running within a specific heart rate range.

It is SLOW running.  It isn't uncommon for someone that is just coming off of the couch or who has poor aerobic conditioning to actually have to walk at first to keep their heart rate within the range.  However, VERY quickly, you will begin to get faster at the same heart rate - evidence that you are burning more fat and conditioning your aerobic energy system.

I will say that Maffetone is controversial.  I personally don't much care about controversy.  I care that the method works.  Maffetone has consistently provided results for beginning age group triathletes all the way up to Ironman World Champions.

Here is how you determine the MAF (Maximum Aerobic Function) heart rate - https://philmaffetone.com/180-formula/

This is how you perform the MAF test - https://philmaffetone.com/maf-gps-test/

Finally, Maffetone isn't just a running method, it is an entire approach to healthy living.  If you are interested in more information - https://philmaffetone.com/what-is-the-maffetone-method/

Hey Scott! (and Dorm and George and all the new people).  OK if I rejoin the group?  I'm at work now so I'll post a bio later after I get home.  I'm only doing a couple of tri's this year (focusing more on running races/trail races this year) but I want to work on improving my swim and bike for another HIM in 2018.  

While I'm here - did a short swim this morning, just an easy 1200, and have a 3.5m TM run planned for tonight. 

Janet

Nice!  90-minutes of training - DONE!

Janet,

Welcome back!

I absolutely KNEW that you swearing off long distance triathlon after your half last year was only a temporary thing!  Once bitten, it's hard to turn away.

Enjoy your treadmill run - is that possible?