Gray Guys/Girls Maturing Triathlete Mentor Group (Page 25)

Good race report Deb. 

Just wondering, you sure you didn't stub your toe when you kicked the helmet out of the way in T2?

Hey Kelly,

Have you considered pool running?  I worked with an athlete a while back that couldn't run more than a couple miles without developing shin splints that prevented running for several days.  His longest run leading up to his Ironman was less than 9-miles - he did that one time; most of his runs were less than 5-miles.  His highest weekly run volume in the three months leading up to the race was less than 12-miles.  He did some pool running which seemed to help a little bit and we hit the bike REALLY hard - pretty much all the time he couldn't run he was on the bike.  I wouldn't recommend his approach as the ideal way to prepare for an Ironman marathon and he ended up walking a fair portion of the IM because he was under-prepared but he finished faster than the 13:00 we projected.  Don't get down, you can do this!

My wife uses 'Blue Emu.'  She absolutely swears by the stuff for any ache or pain - including her osteoarthritis.  She is bone on bone in one of her knees and the Blue Emu completely removes any pain or discomfort. 

Hi Kathy,

I'll try and answer your question in a couple parts.  First, as to how much you "should" be swimming.  As a VERY general guideline I recommend that an athlete build their swim volume up to 1.5-2.0 times the swim race distance 3-4 times per week - for an Olympic that works out to 2,250-3,000 meters (~ 2,500-3,300 yards) per workout, 3-4 times per week.  Note I said build to that volume, not start that volume tomorrow.  After building up I ideally like to see an athlete at that volume a minimum of 4-6 weeks leading up to the race.  Following that general volume plan will typically have an athlete coming out of the water middle to front-middle of the pack.  To consistently get to front of the pack out of the water typically will take 2-3 times the race swim distance 4-5 times per week. 

I know your question wasn't so much about total volume as it is about how to handle the volume you are doing.  I just wanted to put your volume in context of what it takes for a middle/front-middle of the pack swim.

As to the volume you are doing - ESPECIALLY FOR NEWER SWIMMERS - I regularly say you are far better swimming more frequently for a shorter period of time then less frequently for a greater amount of time, even if your total time in the water is greater when swimming less frequently - for example I'd rather see 4 x 30-minutes than 2 x 90-minutes.  Frequency matters, especially for newer swimmers still struggling with proper technique.  Now, I'm going to qualify what I just said.  Any workout needs to include a thorough warm-up, a main-set, and a cool-down.  If prescribed by a qualified coach or instructor your workout may also include a brief drill set.  It can get hard to fit all that in if your available time is too short or you are pace challenged so there is a point of diminishing returns.

It's VERY important early in your swimming career that you are swimming with proper technique so that you can build swim fitness based on proper technique.  I have said this before but it is worth repeating.  Technique and swim fitness are two sides of the same coin - you can't have one without the other.  The dichotomy is that you need proper technique to build proper swim fitness and you need good swim fitness to develop proper technique.  The solution is proper technique and good swim fitness MUST be developed simultaneously.  The most efficient way to do that is frequent shorter sessions.  It is very important to remember this - if technique breaks down during whatever workout you are doing - take an additional 3-5 minutes of rest.  If that does not restore your technique, get out of the water, go home, and do it again the next time.  You are doing yourself a dis-service continuing to swim with poor technique.  You want to commit proper technique to muscle memory - you cannot do that if you are swimming with poor technique.

I don't know which plan you are following, if you'd like to share with me which plan I can maybe give a more specific answer.  Obviously I don't know what brick you are doing, however, using the volume you alluded to, if a short ride or run combined with an 1,850 swim has you completely baked, I submit you might need to break your swim up and focus on technique.

Hope that helps.

Hi all,

I have a bit of a sad announcement to make.  As most of you know, Deb B. recently rejoined our group.  A bit of backstory - Deb is 70 years young and has been aggressively training and following a plan that was to have her competing at the USAT National Age-Group Olympic Triathlon Championships in 6-weeks at Omaha, Nebraska.  Deb and I have every expectation that she would have seriously challenged for the 70-74F Championship.

During a training ride this morning Deb had an accident..  According to a witness she lost her front wheel in some gravel and went down very hard.  The witness assisted Deb on scene as she briefly lost consciousness and he called paramedics.  Deb was transported to the hospital and diagnosed with a broken femur as well as other minor injuries.  She is scheduled for surgery tomorrow morning.

Her medical team is very impressed with her fitness and told Deb they expect she will make a full recovery.  I spoke with Deb's husband a short time ago and he said that while Deb is terribly disappointed she will be missing Nationals this year, she is already talking about next year.

Deb's husband and I are already trying to figure out how we can keep this incredibly inspirational woman within shouting distance of her doctors orders!

I will keep you updated on her condition as I learn more.

That is bad news Scott.  I certainly hope Deb is back in racing form as soon as possible while being patient and healing properly before she starts pushing hard again.  I did have to smile when you said she is, "already talking about next year."  Please tell her we are concerned about her and wishing her a speedy recovery.

Scott - so sorry to hear this!!  Deb is a tremendous inspo to me.  Given her tenacity and grit - for her to be where she is now at 70 ... I have no doubt that this is a temporary setback.  Wishing her the best along with a speedy recovery.

Scott ... please let us know how Deb's recovery progresses.

Ciao ... Dorm

An update on Deb -

She had surgery yesterday to repair a proximal femur fracture - broken hip.  Surgery went well and she is actively planning her next steps which include for starters - "Hip Camp."

I suppose a picture is worth a thousand words.  At least she was aero in surgery!

(8095.jpg)

I'm not exactly racing but I've got a Velocefondo bike ride tomorrow - 126km including 1000m of hill climbing and by 11:00 we're expecting it to heat up.  In the past that meant 111F.

It's just a fun ride and I'm doing it for the beer and burger at the finish line.

First of ... Scott thanks for the update on Deb and hope she's doing well post-surgery. 

Also ... Deb - if you're checking in from time to time, please stay plugged in to the group!  Your comments and advice are always appreciated.

My week has turned out lousy!  I went to the gym earlier this week for strength and cycle workouts.  I warmed up ~5mins on the spin cycle and proceeded to the weight lifting machines.  My 'leg' workout typically consists of 3 sets of leg extensions, leg curls (hamstrings) and squats.  During my first leg extension lift, I noticed a sharp pain in one knee, but it subsided.  I finished my 'legs' strength workout and had no further issues.

Once I got on the spin cycle, I was done ... the sharp pain was back with every pedal stroke. I was pretty bummed out as I knew I'd strained a muscle or knee joint, and only time/rest/ice, et al heals this stuff.  I going to try a nice easy bike ride this morning, hoping to get in something for the week ... we'll see how it goes.

Hope our group had a good week and weekend.

Ciao ... Dorm

Kelly ... fwiw - I'm running an 11-32 rear cassette on my road bike as well.  It does have the long throw idler and I've had zero issues with this baby.  Good luck!

Dorm

Well ... I went for a short ride this morning and started out easy - very easy.  Overall, no lingering pain in the knee or shooting down to the ankle, except for 3-4 sharp bursts.  The sharp bursts though are enough to tell me there's still some inflammation, so more rest, ice, stretching - along with some Ibuprofen.  I'm not promoting or encouraging the use of NSAIDS ... just stating that for me, when I do have a nagging strain or sprain issue, Ibuprofen in small doses helps relieve soreness and inflammation.  Hope all have a good upcoming week!

Ciao ... Dorm

Nearly 80 miles with almost 3,300 feet of elevation gain in 111F heat?  You deserve more than a beer and a burger!

Have fun.

Have fun and good luck Julie (I know, you're probably done by now).

Originally posted by triosaurus George - I wanted to ask you about the Whistler hills, and what gearing you ran on your bike last summer. I am thinking I might take my bike in and have a mtn bike deraiileur installed so I can run a cassette with 11-32, as the 12-27 I have now 'may' be a bit tall for the hills in Whistler...The current road derailleur will accept up to 28. I currently have done a 165 km ride - with 1400 m of climbing. That was ok, but there were one or two short, steep climbs that I wished I had juuuust one more gear cheers kelly

Kelly,

What chain-rings are you running up front?

Another quick update on Deb -

She is doing in-patient physical therapy for the next couple of weeks and overall is in good spirits.  The physical therapists and doctors all agree it will be a couple days before she is dancing again but everyone is immensely optimistic about her long term prognosis.  Small gains at this point are huge victories and Deb says she is simply happy to be back at work, even if the work is a bit different than what she had planned.

OUCH!  Hope it isn't serious Dorm.