jszat's group- closed (Page 2)

Not saying that weight training doesnt have its place, but on two concerns, some suggestions perhaps:  1) the pain in the back could be a getting acclimated to the bike thing.  Work on flexibility may be as beneficial as core.  If fitted properly, you are able to rest comfortably in the aero postion.  Your core does some of the work too though.  2) legs dropping the in pool- big prob for me too, but easy thing to concentrate is pressing your buoy, that is, pushing the top of your chest lower into the water.  This will help bring the feet up a bit.

Since core is important, I usually fit that in after runs post stretching and/or lifting.  During the season, I generally will go with 2 days, one chest/back and core, another with bis, tris, shoulders and core.  This changed a bit in December after a full shoulder dislocation, so on a rehab plan primarily working all groups evenly and with high reps.  Have you tried lifting swimming after lifting at all?  Just looking at the light day and thinking thats the best to work em in (or use one of the rest days for one lifting maybe?)

If you do integrate the swimming post weights, know that some days it is going to feel azztastic.  With that, you can never get enough work on drills, i.e. kicking, balance, pull etc.  If you are feeling sadistic though, some tempo work post lifting will make the arms feel extra special.  Have fun!

Depends on how heavy the lifting day is and if you are doing speed work in the pool.  I typically do more high reps stuff, especially with shoulders for rehab, and infrequently do speed work in the pool (as of now).  So, I would put it only on a 5-7 range on the azztastic scale, 8-9 with speedwork thrown in and a heavier lifting day.  You grow through stress in duration and/or workload.  There are some days that you need recovery workouts, but a good general recipe for results in each sport is one long day, one tempo day, one recovery day and adjusting your paces accordingly.  That said, there are some folks who do very little tempo stuff, just consistent lower heart rate effort training, maybe an odd speed workout, that does very well.  In the early days, building a base is more important than testing the top end.

I am pushed by goals generally and staring down the face of an Ironman, I really dont have a choice if I want to make that goal.  For me, I see the sport as an outlet for stress in dealing with 4 kids, work, etc.  I also see it as giving me the physical stamina to deal with the same.  I enjoy working on improvement and the mental exercise of learning more about the sport and myself.  I would say take a look at the reasons you are doing the the sport in the first place and focus on that.  Regarding the swim, if it is because it is hard, dont let that be a stumbling block.  The majority of us come from non swimming backgrounds in this sport.  Heck after two years I am finally feeling comfortable in the pool and able to do a sustained stint of freestyle in the pool.  So lets hear it- what are your reasons for doing tris?  Its a great starting point.  What goals are set?

Good suggestions!  Thats another thing about the blogs.  You can look back at improvements in distance, speed, weight, volume, etc.  If you are into self improvement, there is a lot to work with in data terms.

This is an area I have dabbled in but not done nearly enough with.  I havent done an actual test to set my zones but think around 160 is LT (my HR just is naturally low maybe from years of soccer).  Anywho, I have been working more off of perceived exertion but use the HRM for data on how a run is going.  Last Thursday was a perfect example as a nutrition experiment jacked my HR waaaaaay up at one point.  Knowing where that HR was helped me take action and successfully go into some damage control to work with the hand I was dealt.  FWIW, my understanding is that zone 2 offers the same aerobic benefits as zone 3 with less stress on the legs.  That said, zone 3 and up is good for helping build leg strength, just use it in moderation or the risk to injury rises.

How are your workouts feeling?  Do you think you are dragging at this time or feeling overtrained?  I would cut back on too much tempo stuff and cut volume big time the week before if this is a key race for you.  The days before I would recommend maybe a few short workouts with some of the activity at race pace but not too much.

I am generally conservative on this kind of thing most of the time and try not to upset the applecart within spitting distance of a race, especially if it is an important race.  I say that last part cuz I am using a few races this summer as training races vs all out efforts.  That said, I did a century ride (my first) three weeks before my half ironman just because I thought it would be a good confidence booster.  So, I see little wrong with a big day like the Moo ride since biking is low impact and you can vary you pace considerably.  I would back off of it though if it is way outside of your longest mileage for the year.

RE swimming, my advice at this point would be to try and get in an open water swim or two if you havent.  The OWS comfort will do more to help at this point vs form adjustments.  I also recommend taking a peek at Total Immersion's site as they have some examples of balance drills and so on, some of these which will help immensely.  I struggled with breathing for ages until I started breathing every other stroke (so stroke right, breath, stroke left, stroke right, breath stroke left) and found great success.  Focus more on form than speed and as advised before, work on pressing your head and chest lower to keep the arse and legs up.

I am currently trying to re-write the book on early AM workouts.  Check out my blog for the nonsense I will go through to get IM training in and spare some family time.  Oy, its gonna be a long summer! (fun too though)