Brian and the Tri Tarts Group - Full (Page 2)
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2007-12-11 7:00 AM in reply to: #1093907 |
Expert 1014 Virginia | Subject: RE: mbmoran2's group -- CLOSED. zipp1 - 2007-12-10 9:46 PM Hey Kim, I just realized you're in northern VA...Kristen and I are both near Richmond--we need to do some stuff together when it's a less hectic season. Meet up for a ride or something. I met a few BTer's at my last race this summer and it was a great time. I've been trying to hook up with wurkit_gurl for a while too cause she's up your way
Sounds like a plan...but first, I have to get a bike! I'm planning on getting one soon...right after the holidays. Speaking of races - just officially registered for the Cherry Blossom 5K I wanted to get right in there since I hear it closes really fast typically. Hopefully next year, I'll be registering for the 10 miler instead of the shorter race.
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2007-12-11 7:54 AM in reply to: #1089758 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: mbmoran2's group -- CLOSED. because we talked about this drill yesterday I actually forced myself to do one arm drill a lot today Coach thought it looked pretty good too so I may be doing more of it. Course I woe flippers for part of it so that kept me moving |
2007-12-11 8:08 AM in reply to: #1089758 |
Champion 6107 Out running or enjoying a fine glass of red... | Subject: RE: mbmoran2's group -- CLOSED. Thanks for the info on the Runner's World training programs - I'll check that out! I think I'm 12 weeks out now, so I better get on picking a program since most seem to start about that far out...although I think my training has been pretty good if I have to jump into a program a few weeks in. I'm loving all the swimming tips - thanks everyone. I've been working on building up my distance (I started using the 0-1650 program, which was awesome...but once I was able to do 1000, I kinda got bored of swimming freestyle, swimming freestyle, swimming freestyle, etc.) Now that I'm feeling more comfy in the water, I am planning on incorporating some drills at least once a week. Kristen |
2007-12-11 8:40 AM in reply to: #1092682 |
Expert 986 Michiana | Subject: RE: mbmoran2's group -- CLOSED. SSMinnow - 2007-12-10 1:27 PM Hi All This looks like a fun and very active blog group! Ok swimming gurus I have a question for you. In doing single arm drills, I feel much lower in the water so when I turn to breathe I can still get air, but find myself kicking my brains out (which I assume is a balance issue?). What can I do differently? I don't find myself to have the same issues when swimming with both arms. For those that have a silver or gold membership there are videos of the swim drills. http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1333 In single arm, he rolls both shoulders out of the water which is a mystery to me on how or why you would do that. Any clues? Thanks Suzy Thanks for the link to that video. It was really eye-opening for a couple of things.
I'm definately going to try these things tonight! Um, for your original question. I also feel like I "slip" deeper into the water when I recover. Although, it seems to be less and less as I get more experience with the drill. One thing that I've found helpful is to focus on a good, strong pull. Through this drill, I discovered that my left pull was kind of week, just going through the motions and was "sinking" between strokes. Something to try is the use of Zoomers, so you're not "kicking your brains out." I guess the take-away is that all these drills really take work; perhaps even more than straight swimming due to the "restrictions" inherent in the drill -e.g. using only one arm. Happy training everyone!!! Edited by mbmoran2 2007-12-11 9:15 AM |
2007-12-11 9:22 AM in reply to: #1094428 |
Expert 986 Michiana | Subject: RE: mbmoran2's group -- CLOSED. kimmitri408 - 2007-12-11 8:00 AM Sounds like a plan...but first, I have to get a bike! I'm planning on getting one soon...right after the holidays. Speaking of races - just officially registered for the Cherry Blossom 5K I wanted to get right in there since I hear it closes really fast typically. Hopefully next year, I'll be registering for the 10 miler instead of the shorter race. Awesome that you're already signed up for a 5k. Also a good idea to look into bikes after the holidays. You'll probably find good deals on 2007 models and won't have much chance to ride outside between now and then anyways. I got a 2005 model in March of '06 at a pretty good discount ($800 vs. $1,200 MSRP). I just set my bike up on a trainer last night and it won't see the open road for about 4 months anyway. |
2007-12-12 8:17 AM in reply to: #1089758 |
Expert 1014 Virginia | Subject: RE: mbmoran2's group -- CLOSED. morning everyone! my schedule is a MESS...oh what an exciting time of year. i have made it a goal that after things die down a little at work (so probably post holiday season), i'm going to start doing at least 2 AM workouts a week. I have no clue how this is going to work in reality since I am really not a morning person, but I need to start. At least the writer's strike means there is less on tv. brian - i hope i can find a really good deal in jan or feb on a bike. i'm sick of the upright bikes and watching the wall in front of me at the gym. i love the spinning classes, but i would rather have a bike and a trainer so i could do workouts at home since a late night at work or having to run a post work errand means i miss the evening classes. and if i had a bike, i could ride to the gym, which is only about 2 or 3 miles from my house.
hope everyone else is having a good morning! |
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2007-12-12 8:47 AM in reply to: #1089758 |
Veteran 109 New Jersey | Subject: RE: mbmoran2's group -- CLOSED. I need to buy a bike too. Good to know they'll be cheaper after the new year. Yeah, and the rest of this year is going to be hectic for me too. Going to CA to see my parents on Friday, and I haven't even started xmas shopping! And I really need to get some writing done while I'm there too Good thing my mom is going to lend me her bike and use guest passes to get me into the YMCA pool. I actually haven't been on a bike in about 4 years, since college!! |
2007-12-12 9:26 AM in reply to: #1089758 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: mbmoran2's group -- CLOSED. Hi All I actually have the TI DVD and think seeing the drills is useful. Many of the same drills are now available on the BT site if you are silver or gold. I also took a 2 day TI Workshop which for me was less useful. I was so new to swimming that I could not grasp many of the concepts they were introducing and my entire class was already doing tris, even IMs. Probably would be more useful now. Zipp1 I totally lost you on the drill you were explaining. Is there a visual somewhere? I learn the best that way! Enjoy your day, Suzy |
2007-12-12 2:22 PM in reply to: #1097247 |
Expert 1014 Virginia | Subject: RE: mbmoran2's group -- CLOSED. I think I may sign up for the silver membership in the new year. sounds like it's better access. i have a co-worker who i happened to be talking to about TI and he said he has the book that I could borrow. So between the videos on here if I upgrade to silver and the book..I think that would be a good combo for swimming. Some of these drills, I just need to see to understand what they are and what I should be trying to do. About the memberships..you guys have any advice on where I should start w/ the signup? The silver sounds good b/c there are videos for swim drills..which is by far the weakest area for me. Thoughts? What do you guys use most on the upgraded plans? |
2007-12-12 3:28 PM in reply to: #1097247 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: mbmoran2's group -- CLOSED. SSMinnow - 2007-12-12 9:26 AM Suzy,Hi All I actually have the TI DVD and think seeing the drills is useful. Many of the same drills are now available on the BT site if you are silver or gold. I also took a 2 day TI Workshop which for me was less useful. I was so new to swimming that I could not grasp many of the concepts they were introducing and my entire class was already doing tris, even IMs. Probably would be more useful now. Zipp1 I totally lost you on the drill you were explaining. Is there a visual somewhere? I learn the best that way! Enjoy your day, Suzy There really is no visual for that as my coach mixed several drills together for it. Look fo a 6 kick/stroke drill, then add the upright arm. Look for a shoulder tap drill and a catch up drill. These should all be on www.triswimcoach.com and he does have videos on the site. Hope that helps you. Judi |
2007-12-12 5:08 PM in reply to: #1089758 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: mbmoran2's group -- CLOSED. Brian, I have a bike gearing question. Spinervals refers to the back rings in numbers which I am unclear on. I have 9 rings in back. Which one coresponds to the "12" and so forth? Sometimes they say "second one from the biggest in back" but the number is most commonly referenced and I'm confused. Judi |
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2007-12-12 5:45 PM in reply to: #1098400 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: mbmoran2's group -- CLOSED. Great question, Zipp1. I have 10 rings instead of 9. I have been getting very greasy counting the prongs to determine 15 which seems to be the most popular. I had a good table that illustrates different bike gearing set up, but cannot seem to find it tonight. If I do, I will post it.
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2007-12-12 5:49 PM in reply to: #1097987 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: mbmoran2's group -- CLOSED. kimmitri408 - 2007-12-12 2:22 PM I think I may sign up for the silver membership in the new year. sounds like it's better access. i have a co-worker who i happened to be talking to about TI and he said he has the book that I could borrow. So between the videos on here if I upgrade to silver and the book..I think that would be a good combo for swimming. Some of these drills, I just need to see to understand what they are and what I should be trying to do. About the memberships..you guys have any advice on where I should start w/ the signup? The silver sounds good b/c there are videos for swim drills..which is by far the weakest area for me. Thoughts? What do you guys use most on the upgraded plans? Kimberly I started with the Silver membership and found it to be very useful. Now that they have exclusive content for higher paying members, it is even more worth it. If you are looking for a certain training plan there are plenty to select from. I recently upgraded to gold so that I could communicate with some of the coaches when I had specific questions on biking or swimming. That has been useful, but I have not used it much. I really am trying to support this site since I think it is so good that I do not mind paying the extra for all that it has to offer. I don't think you can go wrong either way. Suzy
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2007-12-12 5:53 PM in reply to: #1089758 |
Veteran 109 New Jersey | Subject: RE: mbmoran2's group -- CLOSED. alright guys (errr... gals and Brian), program design question time. I've heard quite often that one should not increase volume by more than 10% per week. Now, my question is, is it OK to increase the duration of a particular workout by more than that so long as the weekly total doesn't rise by more than 10%? Here's an example: Say I had a week where I was doing 1 interval day and 1 long-distance day per sport. So, to make it easy, pretend the long days are all 60 minutes and the short days are all 30 minutes. So my total for the week is 270 minutes. 10 percent of that is 27 minutes. Say I increased 2 of the long days by 10 min and 1 long day by 5 minutes. For those long days, they're going from 60 to 70 minutes, which is more than a 10% increase. Is that ok though because the total only rises 10%? To make things easy assume intensity stays the same. ok thanks! -Jenny |
2007-12-12 5:53 PM in reply to: #1098461 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: mbmoran2's group -- CLOSED. SSMinnow - 2007-12-12 5:45 PM the joys of bike grease, my chain slipped off at least 2x in my spinerval set tonight. Keep a spray bottle of Simple Green near the trainer, spay a towel and voila when you wipe your hands with it the grease is almost gone Great question, Zipp1. I have 10 rings instead of 9. I have been getting very greasy counting the prongs to determine 15 which seems to be the most popular. I had a good table that illustrates different bike gearing set up, but cannot seem to find it tonight. If I do, I will post it.
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2007-12-12 6:40 PM in reply to: #1089758 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: mbmoran2's group -- CLOSED. Here is a pretty good explanation of the gearing. Still cannot find the darn illustration anywhere! |
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2007-12-12 8:10 PM in reply to: #1098560 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: mbmoran2's group -- CLOSED. SSMinnow - 2007-12-12 6:40 PM Here is a pretty good explanation of the gearing. Still cannot find the darn illustration anywhere! |
2007-12-12 8:11 PM in reply to: #1098560 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: mbmoran2's group -- CLOSED. SSMinnow - 2007-12-12 6:40 PM thanks, I recall seeing that when it was posted originally but didn't think much on it since I was still on the road...it hels when using the discs for a good rideHere is a pretty good explanation of the gearing. Still cannot find the darn illustration anywhere! |
2007-12-12 8:42 PM in reply to: #1098465 |
Expert 1014 Virginia | Subject: RE: mbmoran2's group -- CLOSED. SSMinnow - 2007-12-12 6:49 PM [ Kimberly I started with the Silver membership and found it to be very useful. Now that they have exclusive content for higher paying members, it is even more worth it. If you are looking for a certain training plan there are plenty to select from. I recently upgraded to gold so that I could communicate with some of the coaches when I had specific questions on biking or swimming. That has been useful, but I have not used it much. I really am trying to support this site since I think it is so good that I do not mind paying the extra for all that it has to offer. I don't think you can go wrong either way. Suzy
Thanks. I think I may just start off with silver. I have some access to coaches in person that can help me tailor the programs..so I may use both together.
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2007-12-12 11:51 PM in reply to: #1098474 |
Expert 986 Michiana | Subject: RE: mbmoran2's group -- CLOSED. jenado - 2007-12-12 6:53 PM alright guys (errr... gals and Brian), program design question time. I've heard quite often that one should not increase volume by more than 10% per week. Now, my question is, is it OK to increase the duration of a particular workout by more than that so long as the weekly total doesn't rise by more than 10%? Here's an example: Say I had a week where I was doing 1 interval day and 1 long-distance day per sport. So, to make it easy, pretend the long days are all 60 minutes and the short days are all 30 minutes. So my total for the week is 270 minutes. 10 percent of that is 27 minutes. Say I increased 2 of the long days by 10 min and 1 long day by 5 minutes. For those long days, they're going from 60 to 70 minutes, which is more than a 10% increase. Is that ok though because the total only rises 10%? To make things easy assume intensity stays the same. ok thanks! -Jenny Keep overall volume increases at 10% and increase your longest run by no more than 10% each week. You are probably OK upping the bike and swim faster. Also, don't forget about a recovery week (fall back in minutes/miles) every 3rd or 4th week (~40% less volume)depending on how you're responding. When I'm in "tri-mode" my goal is to dial back volume every 4th week. For marathon or run-focused training, I've discovered my body needs more frequent recoveries, or every 2-3 weeks depending on volume/intensity. I wouldn't freak out too much about going up 12-17% one week, just make sure the next is week is more conservative so that the average is 10% max. Mostly, just pay attention to how you feel and make sure you plan recovery days and weeks. |
2007-12-13 6:21 AM in reply to: #1089758 |
Champion 6107 Out running or enjoying a fine glass of red... | Subject: RE: mbmoran2's group -- CLOSED. I'm glad you mentioned recovery weeks...I've increased my volume alot over the last 5 or so months, and I know I need to add some down weeks, but I find those weeks sooooo hard mentally. I get crabby - it's like tapering, but there's no race to look forward at the end. I've messed up some of my planned "recovery" weeks because I just couldn't stand to do so little... Any suggestions? (Other than that I'm just nuts!) |
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2007-12-13 10:13 AM in reply to: #1099341 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: mbmoran2's group -- CLOSED. I used to feel that way about recovery weeks until I started seeing greater improvement in my speed and endurance as a result of them. My running coach is pretty adamant about reducing mileage. I don't do them every X number of weeks, but after a major building cycle. A step-back week for me usually includes a shorter long run rather than extra days off (which helps me). For example, I will do a 16,18,20 followed by a 13m run on the fourth week. As a result, the mileage is lower and the stress on the body less. It may also mean doing one or no speed work during a given week which also encourages the body to recuperate. I am only able to squeeze in two, maybe three bikes in a week so I usually don't alter those during step-back weeks. And since I am such a poor swimmer those work outs have little negative effect to the planned recovery times. Make sense? What do others do?
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2007-12-13 10:26 AM in reply to: #1089758 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: mbmoran2's group -- CLOSED. I am really bad about recovery weeks...I hate tapers and recovery time cause I feed off the adrenaline from working out so hard. That's why I need to set a plan in gear to follow a scripted plan so I'll force myself into rest days/recovery weeks |
2007-12-13 11:05 AM in reply to: #1089758 |
Veteran 109 New Jersey | Subject: RE: mbmoran2's group -- CLOSED. cool, I spent a long time retooling my workout plan yesterday and now I've got all sorts of techy periodization and fun stuff like that. And yes, I have a easy week every fourth week starting in my base phase (for the next 8 weeks I'm going to do an extended 'prep' phase with a bunch of low HR workouts to get my endurance up to where I can actually run *aerobically* instead of at like 2000% MHR) in case it helps anyone else, here's a link to the article I used to design the program - http://www.ultrafit.com/librarypub.asp?p=library&s=Other actually the link is to a page w/ a bunch of free articles all written by Joe Friel. the one I used is "periodization for multisport". |
2007-12-13 11:06 AM in reply to: #1089758 |
Expert 1014 Virginia | Subject: RE: mbmoran2's group -- CLOSED. I always feel guilty during a recovery week...although I enjoy them, lol. I enjoy the break and I feel better..but I do feel like I *should* be doing something more than I am. I think part of that is b/c I don't plan them as well as I should. I typically end up taking one b/c I'm kind of tired and realize I've been going 100% hard core for 4 or 5 weeks w/ no break. If I planned them...maybe I'd feel better about them. |
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