tribesman's group - FULL (Page 3)

I'm a foam roller fan also, but I need to do it more often.

This year I'm treating myself to a pro bike fit.

Steve

Agreed.  Another really good, and cheap, way to get coached is to sign-up with Team-in-Training.  The coaching is great, you get a group to work with and become friends with, and if that weren't enough, you get to raise money for a very good cause.  I would recommend this to anyone who is getting into tri's - doing it on your own can be really difficult if you haven't had personal instruction.

Another suggestion is to get involved with your local tri club.  I'm lucky in that out here, the LA Tri Club is huge, supportive and always has some group instructional activity going on.

 Remember their annual sale starts at midnight tonight! I'm gonna' stock up on some Gu. 

Hi Tony,

Thanks, I really appreciate the input.  I have a gold membership and over the last few days have gone through it with Mike Ricci.  I'm going to do the 12 week Basic Oly workout he has starting February, followed by the 12 week Oly-to-HIM plan after Wildflower.  Since I'm really itching to get going, I'm going to start on 1/5 with the first four weeks of the Oly plan, take a week off, then start over in February and go all the way through. For the next two weeks I'm going to get back into things (been sick for the 8 days with a bad head cold) and work on swim technique.

The workouts have a strength training component so I'll use that which will be great.  And, both workouts have the daily activities already planned-out.

I was making this much more complicated than needed.  Which is nice, I've got other things I need to concentrate on, like family and work, so getting this nailed down has relieved a ton of pressure.

Steve

Sandy,

You can be in different zones for different disciplines during the same 'phase'.  With swimming, you're more limited with going anaerobic because of breathing.  You're more concerned with a T-pace than with a HR.  T-pace is the pace you can keep for a race.  Also, not all training in base phase is HR Zone 1.  You do mix it up, but a majority of your long stuff will be in Z1 to induce the efficiency at Lower Heart rates.

But like Tony said, bricks are important, but there is no need to do them all the time.  If you have to double up on workouts due to schedule, fine.   But ideally two a days are separated so you can get a full effort for both. 

One thing I was reminded of today as I was running.  The basic rule of thumb for training if you are sick:

If it's above your shoulders, you can train if you feel like it.  If it's below your shoulders (chest), do not train.

It's the one I use and have found it to work more times than not. 

Some of you have been asking about HR training and how you determine you zones.  I know for those that live in the Atlanta area, you have a chance to get in a great LT (lactate threshold) test in on New Years Day.  It's called the resolution run and it's only $5.

http://www.atlantatrackclub.org/at01010.htm#res

Those not in Atlanta, find a 5K or 10K and run it as hard as you can (sustainable) and the average HR for that race you can use as your LT.  Then plug that number into the heart rate zones on BT and you have your zones.  If you're going to use the 5K, warm up well and use the entire race time.  If you do the 10K, then probably the middle 4 miles is ideal.  This is where your lap function on your watch is very beneficial.  Don't forget to warm up properly. 

To find you bike LT (which is different that your run LT), the easiest now that it's winter is this:  Warm up for 15 minutes building up to a hard effort.  Then go all out for 8 minutes.  recovery easily for 10 minutes and go again in an all out effort (sustainable) for another 8 minutes.  Average your average HR for each 8 min session and you have your bike LT.

T-pace for swimming.  Warm up for about 200-300.  Then do a 500 TT as evenly and all out as you can.  Your average time per 100 is your T-pace.  Do not hit your lap timer each 100 for the test, just average it at the end.

Hope that helps.  Plus getting that run in on New Years Day will get you started off on the right foot for 2009.

Goals

Become more consistent with my training.

Incorporate more fruits and vegi's into my diet.

Run a marathon in under 3.5 hours

Complete an Oly. Tri and finish strong

BEAT WINTER!!

 I have a question regarding peaking. In track, (my coach was nuts and used distance workouts out of a book designed for runners above any of our levels). The coach seemed to never give any rest. and I mean NEVER. The best my legs ever felt were the first two weeks of the outdoor season. And my times showed. Hence by senior year I bought a bike and didn't care anymore :-). Anyways what I am getting at. Once you have your base established and start doing more higher intensity workouts. At what point does not getting that level of base affect your ability to perform. You cannot sustain your base while still doing the higher intensity workouts. So relative to the race of your year, when should you wean out base work to bring in speed work. and when speed work be replaced with rest. do you replace it with short easy workouts. or still have those long endurance enhancing ones as well (at easy paces)??

(injuries aside)

towards the end of the season this year in cross and track i felt i lacked endurance and that is what has me asking this.

personally, I do not care about peaking. I'm just curious of theory and my track coach's theory isn't working for me.

My goals for 2009:

This is my 40th B-day year so its a big one!

Goal #1 Is to mentally stay strong and not freak out about my family's current economic situation which, to be totally honest, is REALLY baaaaddd.. (Hubby gets entire income from stock market...let me say it differently  He USED to get income from stock market) 

Goal #2 (Which will really help with Goal #1) Complete my first half ironman and not be dead last.

Goal #3 I have great drive to train, but I stink at will power on the nutrition side.  This is going to be the year I really get my diet cleaned up.  One of my pledges is to honestly log my nutrition every day..Even the days when the diet is 6 beers, three twinkies and the plato gordo at my local mexican restaurant...

All my friends are constantly like 'WOW you have lost so much weight'..then I go for a bike ride on the SCT will the local triathletes and realize that I am a beluga whale compared to these folks.  So less chimichangas and more chicken breasts in 2009!

Goal #4  I will try to stop feeling guilty about the time I take for training.  I will remind myself that my hubby and kids are actually better off when mommy is slim, fit and sane....If it means 15 hours a week I have to spend by myself then its still ok...

Thats it...Not completly sports related but its all interrelated: swim, bills, eating, bike, time to hug the kids, take out the garbage, run.....LIFE! 

My goal for 2009 is to be consistant and focus.

I want to be consistant in my training.  Even if I can't get the entire workout in, I at least make an attempt even if it's just 10 min of a 60 min workout.

I want to be in the moment during my workouts.  Check life problems and any issues at the door and just focus on the workout.  I can't do anything about it while I'm training, so why worry about it.

If I do these two things, I should reach my time goals for 2009.  But I'll be happy with giving it what I can each time.