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Regular ![]() ![]() ![]() | ![]() joeyg - 2009-04-29 9:50 PM My Tri is quickly approaching on Sunday May 17th. It is 250yd pool swim, 9.3 mile bike, 3.2 mile run. So, what is tapering, and should I be doing it? ~JoeyG Joe tapering is basically scaling down your training ahead of the race to allow your body a bit of recovery before the race. You should start this about a week before your race date. The best way to taper is to maintain the intensity but reduce volume. So if you do 5 miles in 20mins you should scale this down gradually so do 4 miles Mon, 3 weds and 2 or nothing on friday. The run do similar but on different days to the bike and for the swim I would cut down the distance and do more quality sets mixed with drills. The idea here is to keep the body ready to race without making it tired. I know you are train regularly so could probably do your normal week and still complete the race but you want to be able to do the race and enjoy it which is hard if you get off the bike and cant run. (I know all about this!) Also it is time to practice your brick sessions. At the weekend when you have time do a bike-run brick. scale down your normal distances as the idea is to practice T2 and to get used to the feeling in your legs when you start to run. swim-bike is harder to practice but you can take your bike to the gym or dry off after your swim and quickly jump on a stationary bike if they have them. Good luck |
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Regular ![]() ![]() ![]() ![]() | ![]() A good brick today! I cut almost 10 min. off of my last week time, same route (Ruidoso race route) a lot of elevation and a lot of elevation change! 3.62 mi run in 41 and change, and 9.92 mi. bike in 50 and change! I love progress! Also, if you haven't used the route creator tool, it if freakin awesome! The elevation change graph is great. I guess if you used this in conjunction with a gps, you could really tell how your hills slow you down, or speed you up! I can't wait to get gadgets, but I will, patience grasshopper, patience. Get sexy first, then get serious. Dave M! |
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New user![]() ![]() | ![]() I have a question for everyone regarding training on the bike. The weather has been awful lately. The temp. is OK but it seems like it rains all day everyday when I am scheduled to ride. I really do not want to ride in the rain. Am I a total wimp for this? Should I use a stationary bike at the gym on these days? I really don't like to use the stationary that my gym has. It is not a spinning bike and is hard on the knees. Just curious as to what everyone does when the weather does not co-operate. Do I just need to man up? Other than that the training has been going great so far. Joe |
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Regular ![]() ![]() ![]() | ![]() Hi Joe not a great deal of response from the group it seems. Myself I have been terrible this year for my bike training. Any excuse and I have stayed indoors or gone running instead. the rain hurts at 20mph !! I guess if you cant get out then using the stationary bikes at your gym or better still a turbo trainer is the next best thing. Now the weather has improved I am doing more cycling and tow the kids in a trailer to make it tougher. If the stationary is hurting your knees try winding the resistance down a bit and work on spinning your legs instead. that will still benefit you for fitness and you can build the leg strength on hills when you get outdoors. Dave By the way can I suggest to all that you copy some of your training sessions onto the forum so we can all easily see how you are doing. thanks |
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New user![]() ![]() | ![]() Finally got to ride today without rain! Very windy though 17mph+. Rode for 9.7 miles in 36 minutes. Considering wind speed, I was pleased with average speed of 16.2 mph. Tried to do a very short transition run after bike today. About 30 seconds in, my left calf cramped. While stretching it my right calf also cramped. Finally got calfs worked out and my back cramped. While bending over to relieve this my stomach also cramped. This led to me alternating stretching my stomach and back to relieve each of the cramps. I am sure this was humorous to those who saw me rolling on the ground. ![]() Lesson learned, stay hydrated! Edited by keefrichard 2009-05-09 7:21 PM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hi Joe (keefrichard) |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() While I posted this in the general board, since Pashda asked about Training and progress, I wrote the following on Saturday (May 9) ... Over the past weeks, I have done some bricks and short simulations (100yd swim, 5mile bike, 1 mile run), but with my first real Tri in 8 days I wanted to know that I could do it. The Tri is 250 yd pool swim, 9.3 mile bike, 3.2 mile run. Especially since 2-3 months ago I could not swim. So, today I decided I would do whatever was comfortable in the pool, rather that keep pushing myself with front crawl stroke (I still don't have the breathing thing down.) Did some front crawl and a lot of backstroke. So I started at my local YMCA, and got the following: 8:59 pool swim 5:32 T1; somewhat slow because of locker room then unlocking bike, etc 39:27 bike ride 0:33 T2; parked bike at house, had drink, pretty simple 28:38 run ======= 1:23:09 So while my swimming is still a struggle, I convinced myself this morning that I will complete the real Tri course next Sunday. Comparing times to last year's event, I would have been last in my 40-49 age group and 197/224 for all competitors. I guess it is a matter of "who cares that I will be last or 2nd to last in my swim times" as everyone has strong and weak events. At least now I can relax a little this week, and slow down the training to let my body rest a bit. (Been quite tired.) |
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New user![]() ![]() | ![]() Thanks for the advice everyone. JoeyG, I totally feel your pain with the swimming. I just learned to swim myself in January. I could not complete 25 yards without freaking out. I am now able to swim sets of 200 yards pretty easily. My longest swim without stopping has been 400 yards. I still have a lot of work to hit the 820 yard mark for my race. It is always encouraging to know that everyone is making progress. Makes me feel better about my own chances. keep up the good work. Joe |
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Regular ![]() ![]() ![]() | ![]() Hey JoeyG, great job. A very good practice for the coming weekends race. I am sure on the day you will be a lot quicker when you are swept along in the race proper. Be confident in your ability to do the swim, you have proven to yourself you can do the distance using different strokes so on race day I would suggest mixing it up as you go. 2 lengths crawl and a length of backstroke to get your breath then back to crawl. T1 will obviously be quicker on the day. take it easy this week to let your body recover from the practice race. couple of short runs and a bike and swim but nothing for 48 hours ahead of the race. Good luck for Sunday and have fun. |
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Regular ![]() ![]() ![]() | ![]() keefrichard - Tried to do a very short transition run after bike today. About 30 seconds in, my left calf cramped. While stretching it my right calf also cramped. Finally got calfs worked out and my back cramped. While bending over to relieve this my stomach also cramped. This led to me alternating stretching my stomach and back to relieve each of the cramps. I am sure this was humorous to those who saw me rolling on the ground. ![]() Lesson learned, stay hydrated! Joe, I have had similar cramps in my calf muscles on previous races and in brick sessions and have found it is often due to pushing too hard on the bike and not necessarily dehydration. I keep reading different views on causes of cramp and am no doctor so wont try to tell you the cure but I would advise easing off slightly on the bike to leave a bit in the tank for the run on race day. You will enjoy your race more if you can actually run rather than having to walk due to cramps. My first tri I went mad on the bike trying to catch a mate up and bonked. had to walk a lot of the 5k. Good speed on your bike ride though !!! |
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New user![]() ![]() | ![]() Dave, |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hi Joe (Keefrichard) I too sometimes have pain in my legs when doing a bike and run. What I found helps is to take a little off my pace over the last mile of bike riding, and try to do some stretches while coastine on the bike. I might stand up on the pedals and do some muscle flexes for my calfs and quads, etc. Not a lot to slow down too much on the bike, but enough so that when I get off the bike my running legs are ready. Also, while I am a 7:30-8:00 min mile runner, I often start off closer to 9-10 minute mile pace for the first 1/4 to 1/2 mile; or until my leg muscles are ready for the running. So, pain can be normal. Or, it might be related to a little over-use and/or over-training. Hope it gets better for you. ~JoeyG |
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New user![]() | ![]() Hi Everyone, I`ve enjoyed reading your posts and unfortunately haven`t done much posting lately with my own pre-race jitters and training. Joey I`m sure that you`re going to do a great job this weekend on your tri. Race day does make a difference when you get caught up with the crowd, it just seems that much easier. My only words of wisdom from running lots of races is remember that it`s all about competing with yourself and for yourself and no one else!!! Who cares how fast everyone else is going you should be proud of your own accomplishment! Edited by Kathryn 2009-05-12 6:30 AM |
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Regular ![]() ![]() ![]() | ![]() Well done Kathryn on completing the marathon. Something I cant ever see myself doing, 26miles is too far for me. At least in a triathlon I get to bike most of the distance Triathlons should be easy for you now. |
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New user![]() ![]() | ![]() Hey all- I haven't posted forever due to life and all that. It is refreshing to see everyone's progress so far. I have been having some of the same issues and see I am not alone. I just purchased a road bike and am waiting for it's arrival. It's a Scattanti. I, myself have never heard of it, but my hubby said it was good. Is this a good brand? It is their first women's model, so they said, but if anyone has an opinion, that would be great. I pasted the info about the bike below. I know nothing about this stuff...
My training so far is going pretty well, I think. I have only been able to swim a few times, but, after a lap or 2, I seem to get some rhythm. Of course, I take a lot of short breaks, but I am confident I will be able to extend the time in between as time goes by. The weather has been pretty great lately, so I have been able to go on some beautiful runs. Just ran 4 miles for the 1st time yesterday and felt great. Any advice on my training so far and how I should maybe do things differently would be appreciated. Summer is fast approaching, so training will get more difficult time wise due to having 3 young kiddos around full time. Little do they know, they will be doing A LOT of cycling, like it or not! Thanks! Alane |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Lots of nervous and anxious energy. Slowed down on training this week, I guess called a taper, and feel good physically for Sunday morning. Looking forward to just starting into the pool and then getting out of the pool (by far, my weakest event). And then hope to enjoy the feeling and atmosphere of participating in my first Tri. Practiced the bike-to-run's a few times, so know what that will feel like. I am as prepared as I can be at this point. Only one question in my mind... a flat tire? Only a 9.3 mile ride, and I must admit I am quite out of practice on changing tires. In fact, probably haven't changed a tire since I was a kid. So, do I bother getting co2/air pump, tools, tube, etc... for such a short race? Plus then I will need to carry them, and I was not planning on carrying anything for the bike ride - I don't have a bag on the bike. I am leaning towards just riding and if a flat, I will somehow deal with it. Perhaps a DNF, or maybe I would just run with my bike if it happened in the last mile. A complication/distraction that I had not given much thought to until this week. So, would others be comfortable doing a race without prep for a flat tire? Assuming I like the racing, I am giving serious thought to buying a new road bike to replace my 18-yr old Raleigh 12-speed. With that one, I could get it setup with a pump and bag and tools to be prepared for future rides. Thanks. |
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New user![]() ![]() | ![]() JoeyG, |
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![]() | ![]() Hi Y'all, I haven't posted (or worked out) for the past two weeks as I have been in Egypt. I was hoping to work out a bit while I was there but just didn't have the time or the energy at the end of a twelve hour day. Joey - I hope you did great! I can't wait to read about your race. Melody
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Regular ![]() ![]() ![]() | ![]() Alane123 - 2009-05-14 12:36 AM Hey all- I haven't posted forever due to life and all that. It is refreshing to see everyone's progress so far. I have been having some of the same issues and see I am not alone. My training so far is going pretty well, I think. I have only been able to swim a few times, but, after a lap or 2, I seem to get some rhythm. Of course, I take a lot of short breaks, but I am confident I will be able to extend the time in between as time goes by. The weather has been pretty great lately, so I have been able to go on some beautiful runs. Just ran 4 miles for the 1st time yesterday and felt great. Any advice on my training so far and how I should maybe do things differently would be appreciated. I have had a look at your training logs and it is great to see you are trying to do something most days. I would suggest as you get nearer to your race you should try to concentrate on the cardio workouts over weight training. As a guide you should aim to swim and run nonstop for the distance of your race and to be able to bike for the total time of your race. So if your sprint will take you 2 hours in total then you need to bike for 2 hours as your long ride. Obviously not immediately but this is your target for the end of July to allow steady progression. The runs are going well already so maybe concentrate more on the swim and get the kids out on their bikes. Your new ride sounds great. |
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Regular ![]() ![]() ![]() | ![]() Hey JoeyG how was your race ? when you get a chance put a race report on here so all can read about it and be sure to put a bit at the end saying what went well and what could have been better so we can learn from you. Dave |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hi everyone. I just finished writing about my race and posting some pictures. While I had thought about another Tri later this summer, I know that I need more comfort in the water first. But I will be back to try again - maybe not later this year, perhaps next spring. And in the meantime, I can also continue to work on my cycling and running.
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Way to go on the Marathon. I cannot yet fathom 26.2 miles - I am trying to work up to 13.1 miles. So, how is the leg now? Is it starting to get better? Hopefully so, and that you can continue competing. Congrats on "HTFU" and perservering though the ordeal. Hopefully nothing more than a little rest to recover. |
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![]() | ![]() Congrats Joey! You're a triathlete! I really respect your efforts, trying this as a new swimmer. It's great that you finished strong! Melody
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New user![]() | ![]() Congratulations Joey!!!! Great job on completing your tri! Quite the sense of accomplishment! Be proud of yourself! Kathryn |
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