UTTRIMAN's Group - FULL (Page 2)

GREAT PROGRESS ALL!!

You're all getting out there and getting workouts in.  I think some of you have been pleasantly surprised with your success already.  At least that's my take.  You guys are awesome, and inspiring me to train more effectively already. 

Several of you have even been brave and LOOKED at the pool!   Others have actually put on a bathing suit and got in.  GREAT.  Keep it up!

Get yourself into a good training pattern... someone once said 21 days a habit makes.  There is a lot of truth to that -- Force yourself to get a workout in for at least 21 days, and you find it gets much easier.  One friend of mine, after about 2 weeks of training, missed a couple days.  His comment -- "MAN, I Feel Guilty, I didn't get it in".  Now, lest you think I was putting undue pressure upon him. I didn't,  basically said.  OK -- we swim at 6;00 if you can come -- glad to have ya, if not -- no problem...   He Came.   Best and worst part of that.   First race, I beat him by about 6 minutes, next race 30 days later, beat me by about 3 minutes --- Progress can happen fast!  ( the fact he's in his 30's and I'm in my mid 40's may have had something to do with that!  haha) 

Your workouts look great and you're we'll on your way! 

Next step -- Find a triathlon in the May-June (earlier if your comfortable) and get registered. Nothing firms committment like putting money on it!  Plus -- many races fill very fast.  There is one here that registration opened on New Years day...  And FILLED with 1600 racers in 19 hours!   Don't procrastinate!  This sport is growing fast, don't get left in the dust! 

 Keep it up, Team!  Keep inspiring each other, and most important -- HAVE FUN!   You're all AWESOME!

HEY GANG!

GREAT, FANTASTIC, AWESOME job this week -- You're a doing super -- let's keep the enthusiasm high!  You're inspiring each other, and logging your workouts well.  Super!

CONGRATULATIONS to KrisMarie for getting registered for the Lifetime Fitness Triathlon!  I ran that race last year and it's AWESOME!  GREAT JOB!

Congrats to others for getting swim suits ordered, getting in the pilates and or yoga ( neither of which I have ever tried.....  but then, I'm about as fliexible as a 2x4 board!   )

Kristen asked a question on my blog about a BRICK.  What is a brick.  Well to some it's an acronymn (sp) meaning Bike Run ICK!     Others equate it with pain. but what a brick really is, is a workout in which you do two of the three disciplines within that same workout (not like a swim in the morning, and a bike in the afternoon).  As you can imagine, it's good to practice doing the disciplines back to back, and it helps you adjust your body to the changes.  It can also be good for practicing "transition". 

Transition is as it suggests, the activities involved changing disciplines.   You'll hear triathletes say things like -- "My T-1 was terrible, but I did ok in T-2. "   T-1 or Transition 1 is typically the transition from the swim to the bike.  T-2 or Transition 2 is typically the transition from the bike to the run.   Transition is an important part of a race, and is frequently overlooked.  We'll focus more on transition later in getting ready for our races, for now just keep it in mind. 

Just another little housekeeping note.  Nothing major.  Many of you are replying and commenting on each others blogs by the means of the inspire me's!  That's GREAT  Keep it up.   Here's the housekeeping detail -- When you click on "reply" in an inspire me, it posts the reply in that blog.  For example, if I click "reply" in the post by Nezza in an inspire he has put in my blog,  it will post in my blog.  If I click on "blog" in that post by Nezza, it will copy as a quote the note he placed in my blog, in his blog, and take me there to complete my reply.  This is a good way to reply to each other!   Both methods are great, but just wanted to make you aware of the differences.   Try it, and you'll see how nice it is....

Meantime, let's continue this next week what we've been working on this week.  Get ourselves started, and move along.  If you want to push a little harder, go for it!  Nothing wrong with that. 

One other thing.  In endurance sport training, rest is as important as the workouts.  I would suggest that each take 1 day a week and designate it as a rest day.  This allows your body to rebuild and get ready for the next week of increased activity.  If you're training 6 days, you should make your workout around the middle of the week a "recovery" type workout.  Still workout, but make the effort a bit less.   Many triathletes will also take a recovery week 1 in every 3 or 4 weeks, where the intensity is reduced.  Still workout, just not as intensly.   As you plan your workouts, you'll want to keep that in mind!

Now -- have a great week, and keep on doing what you're doing -- You're all a great inspiration!

Good question, Neil.  I've been swimming an average of about 3 times a week since I started Tri training about 16 months ago.   When I started, I was like most.  Swimming 50 yards without stopping to rest was the norm.  For the first several weeks my workouts averaged between 500-800 yards, and I was beat!  My training buddy (a collegiate competitive swimmer) worked patiently with me over that first few weeks.  Inside of about 6 weeks I was doing about 1200-1500 yards per workout.  Now, I average just under 30,000 yards a month.  Some have called me a "fish", because I do swim a lot.   But I've come to really enjoy it, and the benefits are great!

I'm still not fast as a swimmer (speed improvement is one of my MAJOR goals this year), but the cross training swimming provides has helped me immensely in the other two disciplines, particularly the run.

How to build up..  Well, work until you get 50 yards comfortably with minimal rest between each 50 (10-15 seconds).  At least once a week, for now, try to increase your non-stop distance by double the previous week for at least 1 repeat.  So this week you do 50 non-stop, next week,  at least 1 100 non-stop, the next  --1 200 etc-- until you can get to about 5-600 non-stop.    Now, the best way to increase your yardage without rest --  RELAX!  Don't worry about speed.  That will come.  The key to successful swimming is to be relaxed in the water.  You'll work hard, absolutely, but if you keep relaxed your form will improve and become more efficient!    I've learned that the more tense I am, trying to make a specific time goal, or something, the SLOWER I tend to go.  It's amazing.

Great question, Neil!  Everyone else!  Have a great week!  You are all Champs!

CONGRATULATIONS KRISMARIE!!!   That's a critical step -- COMMIT!

Everyone -- have you picked out your first triathlon?  If not -- Make that a goal this week to identify the first TRIATHLON you will do.  I would suggest that you look in the April-June time frame.  I know 4 months seems like not very much time, but I know you can all do it!  When you've got the race picked and you're registered, well, its do the race or flush the cash! 

Let us all know what race(s) you're looking at!  We'll all be there with ya supporting you!

Neil --

Great question on strength training.  This is an area I need to do better at myself.  I'm starting a strength routine as we speak.

The key with strength training and triathlon is not to BULK up --  If you want to play football, or be a professional body builder, that's one thing, but a triathlete needs core strength, as well as endurance.

In the past when I've done strength work, it's been core focused.  Lots of crunches, situps etc.  When working with weights, do higher reps with lower weights.  Still builds the strength, but increases endurance.  For example, instead of the typical 3 sets of 10 reps, do something like 3 sets of 20 reps.  You will likely need to reduce the weight by 20% or so.   It's kinda (ok for me a LOT) tough, and you'll definately feel it, but your endurance will improve.  I was able in about 2 months to increase my lifting capacity about 15% when I did the strength work last winter.

Hope that helps everyone.  Go out there and have a great training week!

Well JoyJoy, your good vibes were received by your mentor today!  THANKS!!!

We all set goals for this month for ourselves, right?   Well, I did the same thing. (Can't ask you all to do anything I wouldn't!)  Made one goal that I thought would be a real stretch, because I've been struggling so much with speed in the pool lately.  Guess you can figure out what's coming! 

One of my swimming goals this month was to make at least 1-100 yard swim in 1:40.  That would have tied my PR (Personal Record).   During my swim this morning, well, goal accomplished.  Not only did I accomplish the goal, I shattered it. 1:38!!!  WHOO HOO!   I'm pretty excited about that!  A NEW PR!!!

Thanks to all of you and your support.  I may be the mentor, but you're all helping me be a better triathlete as well.  When you ask questions, it's causing me to focus on what I'm doing, so that I can answer with at least a somewhat intelligent response! 

Thanks again Gang!  You're all awesome -- Let's ALL make ALL our goals this month -- I know we can do it.  As Tony the Tiger say's   "YOU"RE GREAT!!!"

Hey everyone, just stumbled on to an article that I think has some excellent, sound advice for the up and coming triathlete.  You might want to take a read of it. 

http://active.com/story.cfm?story_id=13725&category=Triathlon&num=2

Feedback and comments welcomed!

Enjoy!

I don't use fins, personally.  My coach has made me learn to kick without them.  There are some fins called "zoomers" that are good because they make you work and thus don't become a crutch. 

Hand Paddles can be good for form, although I don't use the "traditional" ones.  My coach has me using some new fangled things-- just came out -- called "Forearm Fulcrums" -- made by Finis.   They are really great for working on correct arm postion in the stroke.  It's helped my stroke a lot.

Paddles can be good as well, but consult with your coach on proper size.  I understand that if you get too big or too small they can contribute to injuury.

Hope this helps!