owl_girl's Group --- FULL! (Page 27)

I managed to dial back the intensity of my indoor bike ride this morning and it felt good (as did my low intensity run last night with WeeBeast). I'm planning to cut back on the distance for my swim tomorrow and for my run on Friday.

If I manage to incorporate recovery weeks into my training schedule, where in the training cycle do you want races to fall? 

Yeah, I think I'll stick with what I'm doing right now.  Maybe I'll try some stuff after the June race.

I'll be doing more plyometric stuff very soon.  I'm gonna be teaching a kettlebell class.  Hope that doesn't whip my butt!

Ideally, you should have an extended Base period where you simply get used to exercising and slowly add on milage or time.

The Base period is followed by a Build period.  The Build period should be equal in time or slightly shorter than the Base period.  During the Build period, you begin incorporating speed drills, hill workouts, bricks, etc.  In other words, your workouts become more structured.

The Build period is followed by your Taper.  The Taper for a short race will be about 1 week long.  The Taper for a long race can be up to 2 weeks long.  During the Taper, you will cut back on distance and intensity.  You arn't going to gain anything (and may do harm) by doing hard workouts before a race.

The schedule I just described is appropriate for an "A" race.  An "A" race is the one in which you want to perform your best.  You really can't have any more than two "A" races per year.

All other races are considered "B" or "C" races.  A "B" race is one that you really want to do but you don't expect a super stellar performance.  It is used for sharpening your racing skills in preparation for your "A" race.  A "C" race is one that you would like to do for fun.

The Taper for a "B" race is going to be during a recovery week.  A "C" race really doesn't have a Taper.  Just use that race as one of your hard workouts for the week.

Example (it is pretty simplified but I think you will get the picture):

Week 1-Base

Week 2-Base

Week 3-Base

Week 4-Recovery

Week 5-Base

Week 6-Base (end of week "C" race)

Week 7-Base

Week 8-Recovery

Week 9-Build

Week 10-Build

Week 11-Recovery (end of week "B" race)

Week 12-Build

Week 13-Build

Week 14-Taper (end of week "A" race)

I'm going through shin splints right now, too.  I second Nicole's advice.  I'm doing it and it's working.  I have also kept myself on the treadmill, too.  It is soft and cushy and if they hurt, I don't have to walk for miles to get back to my house.  Check your shoes, Steve.  How many miles do you have on them?  Running shoes last about 300-500 miles.  Just my two cents.

I'm so sorry. How are you doing? 

I'm really upset.  (Thanks for asking.)  I was really close to her.  She always took me to the beach to play for hours and let me have cream soda when I wasn't supposed to.  This is my Dad's Mom.  She was pretty upset about my Dad.  I'm sure that had something to do with her steep decline.

Went on a treadmill run.  Will go for a bike ride later.  The run helped a lot.

Hi Guys!

I hope everyone is doing alright.  I went on a little bike ride today.  Visited the expo at the CA 70.3 today as well.  Not terribly exciting.  I was disappointed.  Pacific Crest and Carlsbad 5000 had much better expos.  I did get a new cycling jersey though.

I'll be heading back up north tomorrow so I'll catch up with all of you after the weekend.  Happy cycling and running!

I got out and did a brick today:

18.7mi ride in 1:11:30 (15.59mph)

"T2": 1:29

3.24mi run in 31:38 (9:46 pace)

I was battling some hard winds on the ride and didn't feel at all comfortable on the aerobars with the wind. During the run I felt like my legs were on autopilot, like they knew what to do better than my head did. I noticed during the run that a few of my toes felt numbish; I doubt that's a good thing.

My legs are so tired and sore now! Need to do some serious stretching! 

Nice bricks you two!

I've had a couple break throughs this week. I think my pedals and I have made friends. I figured out that sometimes I just wasn't twisting my foot quick enough. It seems as long as I give it a nice hard quick twist they release really nicely Also, my fitness swim coach helped tweek my stroke Friday night. It seems I was lifting my head a little on my breath, not a lot but just enough to be throwing my whole stroke off every time I took a breath. Went and practiced what she taught me today and it was so much faster I almost ran into the wall cause I didn't think I should have been there yet LOL.

Did a lactate threshold test on the bike today.  It was hard.

I'm home now.  Yeah!  Cheers everyone!

Good morning everyone!  I'm hearing crickets around here.  How does everyone's April look?  I know Nicole is going to be doing a tri.  (You're going to do great, too!)  What about the rest of you?  Have a great day!

I know I can do each event well, but I've never swum in my wetsuit and I don't know where I can (the pool is usually way too warm for it!). April is definitely early season around here and the water is likely to be cold (currently it's at 52 degrees F). Hopefully the air temperature will be decent. 

Just do an easy practice swim in the pool with your wetsuit on.  It will help you get a feel for how your arms are going move in that thing.  (Did you get a full suit or a sleeveless one?)  You'll also figure out where you will likely chafe.