Gray Guys/Girls Master's Focus Triathlon Mentor Group--CLOSED (Page 23)

Weight Loss - 1.1 pound

Workout - 263.7 minutes

Here are the current points for the Weight Loss/Workout Challenge.

WOW!  Some impressive workout totals last week - especially given that it is still early in what is typically a base phase.  Good job everyone!

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Hey Everyone -

Looking at the workout totals from last week got me wondering.  Where is everyone at in their training plan/cycle?  Are you still training to train or maybe you are in the base phase?  Are you beginning to think about the build phase?  Do you know how to tell when it is time to move from one phase to the other?  Do you have your 'A' race picked out?  Have you entered your 'A' race yet?

Have you thought about distance vs. duration in your training?  Does it matter?  Consider this:  Two cyclists, both riding the 90km/56mile bike leg of a 70.3 triathlon, one of them in 3:45, the other in 2:54.  Those two cyclists did not ride the same race!  Yes, they went the same distance, but their intensities were quite a bit different - so it wasn't the same race for the two athletes and they needed to prepare differently!  This applies to all three disciplines, not just the bike.  So I ask again, are you training for the duration or are you training for the distance?

I know, a lot of questions.  A common short-coming of age group athletes is that they wake up in the morning and think, "Well, today I think I will go for a run."  In short, they don't really have any type of training plan.  For some, that is more than OK as they are doing this to have fun and maybe get into a bit better shape physically.  For others that are hoping to compete, not having a plan is a shortcut to disappointment on race day.  So just wondering, do you have a plan and if so, where are you in your plan?

Hey Dan!  At least you got here!  I wasn't sure we were going to see you again until Spring with all the snow you're getting up there.

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Hi Tammy -

1,600 yards is a respectable workout for the first time back in the water after a bit of a break!

The different technique is going to feel awkward at first, and it is going to require a good deal of focus or the technique will break down - we are trying to change something you have done for years so it will take some time.  You will know you are getting there when you don't have to actively think about it to maintain proper form.  You saw an improvement - 10 to 15 seconds per 100 is great for the first time out.  Wait until the new technique becomes second nature!  Also, the new technique is going to challenge new muscles so you will need to rebuild fitness a little bit.  As to your neck being stiff, you might want to look at your head position.  If you are trying to hold your head a bit too high, you will get a stiff/sore neck.  Remember you need a fairly significant amount of body rotation to get the high elbow during recovery.  Body rotation is much easier to accomplish if your head is lower.  As a general guide, the waterline should be at about your hairline.

Stick with it, you're doing great!

Congratulations!

Isn't it nice to KNOW  that you are improving because you can objectively see the difference in power numbers verses training subjectively and "thinking" you are improving?

I guess hanging that email on your bathroom mirror is having the desired effect!  Good job!

So would it be inappropriate for me to tell you it was 80 degrees here and I was in shorts all day?  That said, I miss the seasons and the snow.

I miss snow! I love snowy winter runs as they are some of my favorites. In a way I am jealous of the Northeast as we are usually buried or hope to be....keeps away smoky summers.

Although my bike ride outside last week was amazing! Keep it up!

As for training - since I pulled the plug on my 70.3 I am continuing to work out with my ladies and for the most part of my involvement, is duration based unless I happen to join a specific workout for speed, etc. We have 2 training for 70.3 and one her 2nd go at IMCDA. Beginning Friday I will be joining in a series of bricks.... here's hoping the ankle holds up.   I have not selected another A - triathlon but did register for a fun sprint.

Thanks Scott... I figured my head position was out of whack - tomorrow when we are swimming I will work more on elbows and head position.  I think my crew is in an endurance/speed day so it will be fun to do some of their drills with them while also working on form.  It is nice because they know I am working on form, and they are not shy about telling me when I am swimming flat.

Great job training everyone!

I was just wondering if any of you trail run?  

I know last year we did trails all winter long and I know I am a much stronger runner when I run trails...

After my 30k trail run a couple years ago, I had one my best road races ever.  I was amazed at how much stronger I was on the pavement with all of the trails under my belt.

I would love to hear if you are incorporating them into your training.

Hey Deb,

Back when you asked the question about your half-marathon pacing I noticed you also posted the question to the moderators to possibly be answered in a coaching article.

Don't know if you have seen it yet, but they answered your question!

http://beginnertriathlete.com/cms/article-detail.asp?articleid=2121

it is fun to see everyone's plans... 

Swam today with my ladies...  I swam another 1600 and rested after each 100 until lap 16 and then did the last 4 laps constant to 20.   From 20-26 rested a bit every 50... then did the last laps as a cool down.   Good news - my time on Monday was 42 minutes for same distance - today was 37 minutes.   One thing I did notice after my rest my first 50 was faster than second 50 but only by a few seconds.   I felt so much better today no stiff neck, nothing.  Some laps felt better than others but the consistency is coming.  My friend noticed I still cross over my front a bit but I can tell my form is improving...  Pool time again on Saturday an d hoping it isn't a fluke and will have similar results.

I will be on my bike for 3 days straight Friday-Sunday with a swim or run combinations with it... Hoping for a nice weekend to get outside.

I will lose the 5 extra pounds of baggage I found while on workout hiatus the last several weeks.

Great job everyone!

My 2015 training plan is based on Gale Bernhardt's 26 week full distance training plan.  But, I modified it to allow myself to peak for three races:

Oliver 1km/54km/10km June 7th (essentially a long Oly - the Oli Oly).  Should be a lot of fun.

ChelanMan Half July 18th.  A bit apprehensive about the heat and bike route.

Challenge Penticton full distance race August 30th.  Hard to imagine being out there for 15+ hours.  I'm confident I can do the swim and bike I just need to work (a lot) on my running.

The Oly and Half are important to me but they are part of the build up to the Challenge race.  

What I did in setting up my plans for 2015 is worked back from August 30th to the ChelanMan and then started over again back to the Oliver race and then back to the beginning of Bernhardt's plan.  I've incorporated my "Swim Fit" coached swim sessions M/W/F and my coached cycling sessions T/Th/Sat.  The cycling ends March 14th and we are ramping up the Saturday sessions from 1.5 hours to 2 hours, 2.5 hours and finishing at 3 hours on March 14th then we hope to be able to move outdoors.

I train with a 66 yr old marathoner (from Utah) and we decided today we should get together next week and review our plans for the next 6 months to make sure we don't peak too soon and specifically so we peak for the full distance race in August.  We have followed Bernhardt's plans for two seasons (2015 will be the third year). 

Janet