kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 218)

x2.  You'd be the shiny ball in our house.  2 little girls running you around, climbing all over you, wanting you to read them book after book after book.  Sound better than putting up with Kelly?

So you stop strength training about mid-way there? Should I stop strength training for goofy by mid-December, or before?

So clueless on this stuff.  Just winging it ...

Shaun -- you are welcome in Chicago, although it is usually wet and cold then!

Kelly, I'm with you on the Jack n Jill.  It's actually very common in my little neck of the woods.  Maybe it's a redneck thing!! The unfortunate part of being in a wedding, is the cost.  What most people do around here, is have the wedding party all join in and make the food, keeping the cost down.  It's just a reason to party, and it's common not all people that attend that, are invited to the wedding as well, but I would say majority are.

LOL.

23-24 hour weeks, Kelly.  That's brutal!!

1 hr 15 mins on trainer this morning, then hitting the gym early afternoon for some strength training/circuits.

I'm on the board of directors for a non profit, 13 months young.  Focus is youth sports, but much diff than your typical youth sports programs.  Our focus is underprivlidged kids, that may not have the opprtunity to participate due to financial reasons, but another large focus is Wellness, Nutrition and Fitness, incorporated into our program.  We have 25 board members, and we have a generous financial backing to start.  Larger indoor facilities are planned within 24 months. 

My point is, I was nominated to direct a 5k this spring, and to market it etc.  Most of you have way more experience than me in this, or even more participation in events than me.  Kelly, is there some sort of checklist, or info you can email me to get this started.  I'd like to get going on it asap.  I am thinking maybe a St Patty's Day time frame, but be sure not to overlap with the Niantic 5k and the O'Max's 5k, which are held the same weekend as each other.  Thoughts?

Do you have a course?

We should talk.  Shoot me an e-mail.

Here's the theory behind stregnth trianing -- you only do it during the base phase in order to build up muscle tissue that you will inevitably break down during the build phase.  All the lifts I do are max resistance lifts (heavy weights / low reps) with the purpose of building muscle. Once the build phase begins I'll stop lifting and go back to TRX. 

Problem is there are 6 people in the wedding party and only 2 or us are able to contribute financially so I'm looking at paying for the J&J, shower and bachelorette (plus I bought the couple their wedding cake as their wedding present). 

Shaun is not happy.

Nor should he be.  Bride needs to cut at least one of those functions.

I wasn't a subscriber to this theory until building up to Austin.  I am now a believer.  Carrie if you don't have your plan split into phases you can go by feel.  Once you feel lifting is counter productive to your recovery than bag it or cut the weights your lifting down considerably.

You're a nice guy Jeff! Sounds like a really worthy cause!! Keep us update with how planning is going and when it is!

Vertical is an all out effort.  On the bike its generally Tabata intervals and on the run its hill bounding.

Please keep in mind I am new and learning(i.e. don't laugh at my ?'s LOL)....why do you inevitably break down all the muscle you build in the base phase during build phase? Why aren't you utilizing that muscle for better speed and endurance during the build?

Muscle doesn't equal speed and endurance.  Muscle equals strength think about a huge body builder trying to run a 5K, not a pretty (or fast) picture in most cases.  When you get to high volume, your body is going to inevitably break down some muscle to use as energy, so over the course of the season you'll inevitably loose some muscle (along with some fat and lots of glycogen from various fuels).  The goal of lifting in early season is to build up a little extra muscle (and possibly a little extra strength for the season ahead).   Once you get to higher intensity part of the season (e.g. tempo and speed work), you need to stop lifting because you body can't recover from the lifting sessions quickly enough to allow you to have quality speed and tempo sessions.  The goal of these sessions is that they're hard and that you go hard and if your trying to recover from lifting its not going to happen. 

Scott -- feel free to chime in here as well.  I know you know this well.

So there is all of the problem ... I have never trained with a coach or used a plan (yet) so really have no idea about how to do a build, etc.  I have read Freils book, but way too complicated for me.  We have kind of talked about this a bit ...

I guess for right now, I just want to get stronger and make sure my body can get through Goofy healthy.  I really need to figures this out if I have any hopes of really making some significant gains in time in the future.

Are there any "easy to read" books that you recommend.  Assume it is a 5th grader trying to understand this stuff.

Thanks Kelly!

1 kid up puking through the night, 2 kids coughing their brains out, and the other has a sinus infection.  I've started coughing again and lost my voice this morning.  Good times in my house.    Looks like I'm making another trip to peds this morning.

I still ran even though I'm coughing a bit and have a sore throat.  When do you decide to pass on a workout when you're fighting illness?  I felt fine throughout...just a short, easy run.  I may pass on the pool tonight, since that always makes my sinuses feel like dog doo, and I didn't get much sleep last night. 

So there are basically 2 types of muscles you use when performing athletics of any nature.  Type I muscles (slowtwitch) are there for stabilization and long, aerobic activities.  Type II muscles (fast twitch) are for short spurts of max force, usually anaerobic, movements.  Triathlon recruits Type I exponentially more than type II for performance.  Weight lifting is vice versa and there is just minimal verifiable crossover between the two.  I personally would like to see better designed tests of this, and every other theory in sports for that matter, mostly because guys in labs design the studies and often they just don't translate to real world use.  Anywho, lifting heavy during the build phase both builds muscle at a diet dependent rate and strength, but since the intensity of the cardio you're performing is low your body still has the ability to recoup and go at it the next day.  As you move towards more intense cardio at some point your body reaches the point where it can't fully recover and your subsequent workouts become sub par or you get injured.  This is where most endurance athletes pull back on ST or drop it all together because let's be honest if there is only minimal carryover and it is effecting your abillity to train at a high level days 2, 3, and 4 then why do it?  Kelly also mentioned the fact that as you move into tempo and speed work sections of your plan you will eat away at the muscle built up through ST.  Basically your body prioritizes fuel sorces.  For the most part glycogen goes first because it is the easiest for your body to use (ie goes through the least amount of chemical conversions to become usable energy... yes your body is inherently lazy), the second fuel source is generally proteins/BCAAs which are found in muscle (you can manipulate your body to skip this but it's very tricky), third is fats.  So once you blow through your glycogen stores you start to eat away at muscle you're not using which at this point is mostly type II.  Anyway I could go on and on with the scientific mumbo jumbo, but the bottom line is ST is great as long as it's linked to how your body is recovering from what is really the "work" sets of a triathlete.  Again this is predicated on wanting to perform your best at triathlon.  If your goals are different, say using triathlon as something you do to just keep you aerobically active, than perhaps you prioritize differently.

Tailgaiting Saturday.  Going to ogle Erin Andrews in front of the wife.  You in???  Oh right you left town too early.