Newbz'z summer mentor group is FULL!!!! (Page 25)

That sounds like a "fun" workout.

If in the middle sets my times start to go slower than 1:40...say 1:42...should I adjust to hold 1:45...or adjust the rest period a little longer so completing the workout is possible.

Or do I just try my best to hold 1:40 and the given rest periods until I completely bonk...thus I cannot finish the last few sets.

I have not been around for 4 days and lots of catching up to do as usual.

Congrats to all racers.

My throat was a little sore and my nose a little leaky this Sunday. The weather was just fine, sunny and all. So I decided to hammer some hills with my bike and get rid of the illness. But it was not to happen.

After I climbed a 10% hill (I suspect it is steeper at some parts), the weather changed. Before I can return a fierce wind started, which made the downhill very dangerous, then hail, then rain.

Result: I was bed-ridden for 2 days.

I hope to catch with training starting Friday.

I do make race car noises but my race makes special sounds.  Sounds similar to an asthmatic person having a massive attack.

Carl,  glad to hear everything turned out all right.  I would have to agree that small amount of hydration just isn't enough...as you obviously know now. 

As for the swimming,  I agree with Newbz about warming up more before you do your main sets....especially if your main set is 100 repeats.  If you have a hard effort in the middle of your workout it's really important to get everything moving first.  Your warmup should not be hard.   LIke 60-70%.

Question:  Did my first brick workout of the season yesterday.  Went out on my ride, which was fine, but when I switched to running my calves were tight almost immediately and I couldn't get them to loosen up.  This has never happened with past brick work.  I am and have been stretching my calves out, mostly to deal with shin splint issues, twice a day for almost four months now.  I have also got two or three deep tissue massages, which helps a lot.  Any suggestions?

Well since this is your first brick of the season it may just be that your calves are still getting used to biking and running. I am not a doctor or a pro but maybe some of those cool compression socks may help if the problem persists. How long was your ride and how long were you planning on running? I guess you could try doing shorter rides with some transition training and then a short run to see if the problem persists.

So I will post again on getting some hopeful swimming ideas. I plan on getting back in the pool soon and it won't be to train hard. My physical therapist gave me the go ahead. I do not plan on doing hard interval training. I guess I just want to get some good volume swimming in to get my body ready. Mainly working on technique instead of speed at all. I have some pretty nasty arthritis in my shoulder from a separated shoulder two years ago. I plan on getting in the pool 3 times a week at most. I honestly dont think my shoulder could take interval training.

I'd say try and hold 1:40 until you cant anymore. if you faded to 1:40 last time try that (or adjust the times at the start so you are doing it in a time that lets you come in on 1:45).

once you cnanot hit it anymore, back off a bit, and slow down the rest of the workout, or take a break and start again with the set.

if you cannot do intervals, just get in 3 times a week and swim, focus on tech.

I've got a LOT of shoulder issues so i have to be careful with them now (dislocated one twice, the other once).

also would be a good time to add in more kicking.

Yeah..you're right, it definitely was because it was my first one.  Maybe it will just resolve itself, maybe I need to go shorter distances...but that's a pain in the butt because you either don't get your whole workout in or you have to go back out.

Question on swimming technology.
When a set says build - does that mean start the entire set of slow and then the last one be all out or is it for each one inside a set. For example with 4x100s, do you start off slow for each 100 and then hammer it for the last 25yd or so or do you do the first entire 100 slow and the last 100 fast? And what is the difference between build an "ascend"

Swim Workout for the day - 2000 yd
WU: 200s, 200k, 200 drill
MS: 6x100's build (build on each 100) - couldn't get splits - watch was on wrong setting (I think around 140s)
200 kick
4x50 fast (39/41/41/40) w/ 10-15sec rest
300 pull
100 CD
 

I think you have a good plan. work on distance and technique. your body will tell you what you should and shouldn't do in the pool. X2 on the kicking. Grab a kick board and kick - you can get your HR way up there if you kick hard enough. That way you can get in some HR training in as well.

I could be sooo wrong, but I took that as each 100 needs to get progressively faster. So, yes 1st entire 100 slow/EZ effort, last 100 fast/very hard effort). But there are also sets that are "build within", today we did 2 x100 build within, meaning 1st 25 of the 100 EZ, last 25 of the 100 sprint/hard. 

Nice swim BTW  

36.5mile hammerfest with two of my teammates this morning, followed by a Tri Nats reunion lunch at one of the dining halls.  The ride was supposed to be easy but it was basically me trying my hardest to keep up the whole time(it was probably a breakthrough bike for me).  One of the guys I rode with finished IMKY this past summer and the other one is going for a KQ at IMCDA.

The lunch was great since our team is mostly freshmen and seniors, us freshmen used our guest meals to buy the seniors lunch.  It was a good time to relive all of our adventures from this past weekend since we never really got any down time.

Alright - I fell off the grid for a few days and see that I have lots of catching up to do - how was everyone's races?


Here's the link to my RR from my first Tri (ever) - it was awesome and I am totally hooked. I am really excited as I set a PR for the run - 8:07 a mile which is considerably less than my average times of 9:00-9:30/miles.
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=204500&posts=1#M2806478

I'll catch up with everyone soon, hope everyone is having fun training.

Hey Newbz, I was reading through the forums earlier and somebody said triathletes should get in 5-6 hour rides as much as possible. This sounds like a great idea and will start doing them daily. I am just kidding but the "are you serious?" comment you wrote made me laugh

i am praying he comes back and explains himself. for half IM riding, you need to be DAMN fast for that to be a good idea.

Sweet, thanks for the advice, I'll start doing that!

Will this help my running?

I just got back from a comfortable 5mi. run.  But man, was it slow.  There were a coupla times I had to walk (hill) to keep my HR from going too high.  I've been so saddled by my swimming (I still can't swim my event distance....and it's in <7 wks) that I've had to pick and choose which other discipline to neglect.  Today was the 1st time I've run since last Thursday.  I will run at least 2 more times, this week, though.

I got to thinking about something, though.  Would it benefit me to mix in some short runs (2mi??) immediately after my swim sessions?  I don't have the time (I swim in the AM's) to do a full training session (long run - relative....or cycling session).  But, I DO have an extra few minutes to get a short run in.  If I do this, what pace do I do these at (% of ______).  I did take my HR monitor on my run, today.  But, I didn't use it as "gospel".  I just let my breathing tell me when I was where I think I need to be.  I feel good about my run, today.

Anyways.....good idea (short runs after swimming?  Maybe even a short spin session?)?  Same Q on exertion level if I spin.

Thanks, all!

jeff

assuming your body can handle the running, adding a few miles here and there is a great way to boost your mileage

Thanks for the info.  Unfortunately swimming is the only one of the three sports I am good at

Congrats on your first tri!  Reading your race report was very enterntaining - awesome job on the run.  I just hope one day I will be under 30 minutes for the run leg!

Edited by robingray_260 2010-04-21 6:36 PM

I read the RR - nice job! 

dd....GREAT job on your first tri AND your PR!  Congratulations!

Kind of a neat day........I bought a new bike.  LOL....I've owned my current roadie for 3 weeks.  Just long enough to learn I wanted a carbon frame witha better group.  I ended up getting a good (I'm pleased) deal on a 2010 Cannondale Synapse Carbon 5.  I'll pick it up Saturday morning.....and do the group ride with the LBS, while I'm there.

Looking forward to it!

As usual.....send ALL swim mojo to NC.  I need it.  I can't wait to see my coach, tomorrow.

Wow...that was fast...did you trade in your 3 week old bike?