Gary's Mentor Group - Re-OPENED for Training (Page 28)

Randy, will have the site send an invite to you tonight (can't do it from work).  Anyone else not get an invite?

Rains finally came back except it managed to miss my house for the most part.  Yesterday at work it was pouring for a long time.  Get home and its barely wet.  Been fighting my swim demons and yesterday just did a 1000m straight swim (pool set at 50m) and felt good.  Back to regular swim drills as I finally feel better about my swimming.  Still not fast but I can get there.

Yep ... me too.  There's just something about doing a long ride and after about 25 miles into it you top a steep hill after a loooooong pull ... one of these hills where you can barely maintain 7-8 mph - standing up pedaling, your head is pounding, you're gasping for breath, you feel the blood rush to your face and you have the overwhelming feeling in your stomach that you're going to HURL!

shelly - I totally hear you on the body pump.  I used to LOVE body pump and how strong I felt at the end but because of time, I just cant squeeze it in any more.  I think that overall I'm thinner since starting triathlon training but my arms and stomach seem flabbier.  Oh to have no job, a nanny, a cook and a full-time maid.  Then maybe I could do it all.  Did you like the DVD?  Would you recommend it?

Elizabeth

So I completed my second TRI this past weekend. I was hoping for some measureable improvements but got nothing big.

Swim was the same at 21 min.

T1 was better from 3:20 (yes three minutes + and no I didn't have lunch) to 2:15 still to long.

Bike was about the same, right around 3:15 - 3:30 a mile.

T2 was also worse because I had to come out of the bike shoes vs. just dropping off the bike and going straight into the run.

The run was slower, around 10:45. This one was 1 mile road, 2 mile trail, 1 mile road. First two up hill.

Besides swimming (2-3 times a week), running (twice weekly), biking (one long (20) ride and several short (3miles) rides) and the weekly strength training is there anything that I can do to reduce all my race times. I dont know anybody in my area (Monroe, LA) that is a coach in these areas so any input would be greatly appreciated.

Thanks 

P.S. I will be spending more time running because of an upcoming 1/2 marathon.

All … I had a question the past week or so about triathlon cycling shoes and thanks for your feedback and suggestions.  Just wanted to pass on that I bought a pair this week; just in time for a race this weekend. 

I bought these:  Lake-CX211-Triathlon-Cycling-Footwear

One review via Nashbar was favorable, and the pricing was good (~$100) with free shipping thru e-bay, so I went for them.  I’ve worked on transitioning into these in the spinning studio at my local gym and they work pretty well with sliding in the foot, cinching up, etc.

The strap has a nice design wherein the tip of the strap has a couple of tabs built in, preventing the strap from pulling out of the buckle.  Another sweet piece is right at these tabs are some small notches which allows you to open the strap to the widest width; the notches hold the strap open and makes it very easy to slide your foot into the shoe.

There is no tongue to wad up around your instep and the insides are pretty smooth on a no-sock foot. Sooo, I’ll see how these work this weekend and do an equipment review.

Dub, my two cents.  If you want to get faster:

Swim: you don't mention the distance you swim but to me technique is the key here.  If you can't find an instructor checkout the swim videos, especially high elbows on the recovery and catch.  Unfortunately I am not a fast swimmer and am probably not a lot of help here.

Bike: Looks like you are biking 29 miles a week.  If you are going to get faster on the bike you need more miles.  If that isn't an option or you can't add a lot I would suggest structuring your rides, more intervals, hill work,etc.  I am a big fan of JorgeM's bike plan.  It has helped me a lot. 

Run: my guess with you 1/2 training you will address this but intervals, fartleks, etc will help.  Also bike/run bricks will help

Transitions: Keep practicing them, free speed

You may want to checkout the book "The time crunched Triathlete".  It may be an idea to replace the weekly strength training with another ride.

Dorm, eventually I will be replacing mine so love to hear how these work for you.

Another good trainer ride last night and swim/run for today.  Tomorrow is a longish ride, HIM training is pushing up and will probably do 35-40 miles then follow with a short run. 

Hope everyones training is going well.

Later!

All ... I've read bits and pieces about JorgeM's cycle training plan on here, but couldn't find the plan or links were broken.  So after some time digging this morning, here's the link:

  http://coachjorgem.blogspot.com/2010/10/cycling-plan-version-30-guide.html

Happy pedaling ... and let the pain begin

Thanks.  Since two of my rides per week are indoors on the trainer I need to start doing this.  I'm going to start after my first tri on the 9th.  Two weeks, so soon.

Hey all!

The PDF link has the base info but the workouts are listed on his blog.  To make them easier to work with I have copied them into a Word doc.  I can email to anyone that wants it.  The great thing about this program is that it is either HR or Power based.  Doesn't matter what your current speed is, it can help.  If you can stay with it for four weeks you will see an improvement.  The key is to push yourself.  Those 30 second 106% HR intervals followed by the 30 second 80% are fun after awhile (in a sick sort of way).   Good luck.

Had a nice ride on the road today.  Everything just clicked.  Got almost 35 miles in.  Starting to extend my long rides for Austin but since I have a sprint and an Oly coming up I wanted to work on speed and endurance for the shorter distances.

Can't remember if I mentioned it here but I bought a cordless air pump for my bike tires.  ~$30 on ebay (although you have to be patient to find it at that price) and it works great.  Small enough to go in my gear bag and powerful enough to get my tires to 120psi.   For more info:

http://www.brookstone.com/review/pwr/product-reviews/Automotive-Garage/Car-Gadgets/p/7175425-AirPro-Cordless-Air-Compressor.html

I'm not fast so take my comment with a grain of salt.  You'll see gains as you up your volume and have different types of workouts (like shorter ones with more intensity).  

Do you follow a plan?  I like the book "Training Plans For Multisport Athletes: by Gale Bernhardt.  Plans for every distance with specific workout goals.  I move the days all around to fit my schedule but it gives me a target.

RR is up for the Smile Train sprint triathlon.  My youngest daughter (she's 23) and I relayed this on Sunday and had a ball.  This was her first event and she came away really inspired by the twice her age athletes and how great these performed ... Smile Train Sprint

My 2 recommendations for the group:

1. Make sure you have a pre-race checklist and prepare the night before such that you are not rushed ,,, especially include your tire pump and put it where it remains visible at bike rack time.
2. Practice - practice - practice the transition with mounting and dismounting the bike ,,, especially with sliding a barefoot into the tri shoe

we moved into our new house this weekend and training has gone by the wayside for the last few days but i did get a new pair of saucony mirage running shoes from runningwarehouse.com (good prices and free 2 day shipping). my first step towards running in a more minimalist shoe.

Hey all!

Had a decent weekend of training.  Bike is going well and running is, well, at least I am running.  Ordered a new tire (Vittoria Evo) for my bike.  Supposedly lower rolling resistance (definitely into buying speed).  Still loving the cordless pump, definitely makes pumping up tires easy.

Shelly - will send that tonight

JPF - would love to hear how those shoes work for you.

Dorm - good tips!  I am wondering if it would be worthwhile to put together a Word doc that everyone could put their tips/tricks into.  Thoughts?

Ransick - good point.

Gary, this would be worthwhile, especially if reviewed and updated periodically.  My recommendation is to build the list and have it available for review as part of ones pre-race routine; i.e. the night or morning before the race.  I did find a really good article on race prep, including a checklist, that's posted within the site.  Having a checklist is good - USING it is even better

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=568

Dorm

A little help from all. First TRI ever, a Sprint, coming up on 7/10. (12 days). Haven't been training as much as I had planned, but believe I can finish, there has to be a first some time. My questions is, do I really to a taper, since I have only been getting a few workouts in anyway? I have been very active putting in the garden, shoveling and wheel barrowing dirt, splitting and stacking wood, etc, but only three runs in the last week, 2 10 mile rides and 3 500 yd swims. My plan is to hit it hard until next Wednesday (7/6) then take thurs-sat off. Race on Sunday. Does that sound OK?

David

I'd love a copy too.

That's what I would probably do.  You should be pretty rested after 3 days off so long as you dont start drastically increasing your workouts.

David ... what you're planning seems OK to me and congratulations for taking this first step.  The main thing you need to focus on for the event is to have fun.  Really soak up the support and encouragement from the spectators and especially the athletes ... yes you are in the latter category!

Dorm ...

I agree with everything except for taking three days off prior to the race.  IMHO this is not a good idea.  All of my training plans have me doing workouts up until the day of the race.  What they consider taper is reducing the amount of workouts.  They day before my last race it had me doing 15 min swim, bike, and run. 

Why?  To keep me limber and stretched.  During your training do you take three days off prior to a tough workout?  No, because you would feel tight.  Same thing applies to the race, even with our best intentions we get caught up in the race and push hard.   I often take the day before the race off (more to do with lack of time then anything) but some of my best results have been when I have not rested the day before but had an easy workout.  The creators of these plans know this and create their plans accordingly.

My recommendation to you is to only take the day before the race off from training.  I would plan on doing some stretches the day before to remain limber.  For the last few workouts I would do easy, short workouts.

Good luck and enjoy.  Remember when you cross the finish line to smile and look at the photographer (not your garmin!).  Looking forward to your RR.