Tri/tbay group - CLOSED (Page 3)

Justin if you are at a point that you can swim pretty much non stop for that long then you have developed some pretty good base conditioning. It is now though that you need to develop some speed by doing some interval workouts to get the HR up and build strength. At this point since you say you are not tired when you swim is you are at a aerobic point that is not a challenge to the system, kind of like going for a 4mph- 15 minute mile walk everyday. There is nothing more to gain if you don't pick up the pace of the workout and build in some new adaptation to your fitness. Do you know what your 100yd pace would be or is. This will be helpful in helping you develop some interval workouts. At first these workouts are going to be pretty challenging and you'll find that even though you can swim for a long period of time at a set HR and speed, this change in speed will fatigue you most likely pretty quickly.

And while we are on favorite nutrition and good snacks, wheat tortilla, peanut butter, heat in micro for about 5sec, then top with some honey. Very good snack either before or after a workout.

I finally broke in and took my new watch into the pool (timex tap watch), so I have some times to work with now. When I'm just swimming my 100yd pace is on average 2.07. If I swam shorter distances like 100yd sets at a faster pace, would that be better? I'm not really sure of any specific interval workouts.

Greetings to everyone, hope your weekend was well. Well it snowed in Central Florida. On Saturday, there was sleet and there were acutally very small snowflakes for a short period of time. Crazy!!!!!

The weather is going to start improving here this week can't wait for that.

Justin, that is good info on what your aerobic pace time would be, now if you can do one more thing for me. Do a 200 yd swim and go as hard as you are able to go. I can then begin to determine where your limits are going to be and can refine some workouts. Just do a light warm up, and then have at it.

David, even though the group ride was slower than what you wanted, I'm sure you go some good experience as to the ways of the road in a group so when you do go with a faster group you'll be more prepared.

Shoes like goggles, lots to choose from. I would recommend going to a running speciality store where they can do a gate analysis on you. You will then be fitted into the correct type of shoe for you foot. Shoes you buy from a rack room or places like that are not competition shoes and won't last as long. You should get 300-500 miles from a pair of shoes. Shoes from speciality stores are going to run you $100 and up. I know when I first go into this I had a mental block about paying over $40.00 for a pair of shoes, but learned that it is necessary. There will be a break in period for these shoes to adapt to your foot, but once that is done they should be very comfortable.

Hello Herve and Alice, good to hear from you both. Herve as you probably know the surfing wetsuit is not designed for swimming, and once you try on a wetsuit you'll quickly know it. Anyway, you can spend anywhere from $100-$600 on wetsuits. An entry level suit will run you if on sale Xterra has had suits on sale lately the Vortex 3 sleeveless for 100 and full for 130, I have the sleeveless. Promotion also makes a good entry level suit, then there is blue seventy, orca. There's tend to be a bit more epensive. You would be happy with an Exterra suit. Herve the suits are all bouyont, some more than others but any suit will assist you in the swim. You do not need a top of the line suit.

Alice, since you were a runner covering mileage is going to be much easier for you than others. I don't know what kind of current run base you have, or what is the farthest you have ever run? But an example, last weekend a friend of mine did the Disney Half, never being a runner before and very undertrained for this event, no run longer than 5 miles. He made it not a great time but he made, he is paying for it today. Lots of pains. So if you feel pretty comfortable to get your mileage up a bit more, don't get injured training you can probably make it. I was in Gainesville last year at a swim meet at the O'connell center when the marathon was taking place. Neat that you take a loop around the stadium mezzanine level, they are playing highlights from the season as you pass through. Take it easy and let your body tell how hard you should be going, but don't get injured that will set you back for a while as the triathlon season gets going. Run nutrition is something you will aquire a taste for and will need at some point in time. You were a sprinter, you didn't need nutrition to complete your workouts or events. So it is something that will come in time as you learn the art of nutrtion for endurance sports. Don't worry about the no nutrition for a 5 mile run, you have plenty of reserve to get you that far on most any day.

I'm headed to the pool tonight after a short run, so I'll try to get some times. The other day I did 1.36 for 100yd, so it will be interesting to see what I get tonight.

Hi All,

Hope all the training is going well. It is good to see the posts and Roy, thanks for the advice and recommendations. I am busy with my workouts and feeling good. I am planning a long more strenuous ride this weekend. I need running shoes and plan on buying a pair this weekend. There are several good running stores here and I have some recommendations from locals.

Herve - You have a busy schedule this season. As for the swimming we just have to keep on practicing. It seems Justin is the pro! I am hoping to get some open water training in with a group later this spring.

Happy training everyone!

David

Greetings,

Hope everyones week is going well. Justin I'll be interested in your 200 time, I'm going to guess in the 3:20's low 30's. Anyway let me know.

Bj my first thought was shoes when you said your shin was developing some pain, but you did the right thing in shutting it down. How old are your shoes, even though you are still using your inserts did they help initially? And did you start using these with new shoes. I'm not sure how much running you've done in the last few months, could simply be a little conditioning issue. Might try running on some softer ground if possible. I had shin splints in college from Ultimate Frisbee, very painful and it took a while for the muscle tissue to calm down. So take it easy.

Herve has posted his event schedule for the season, looks pretty good focusing on Olympic distance mostly. As we head to February everyone needs to have at least a preliminary event schedule their looking at. And it is best to isolate at least one race as your "A" race, meaning the one you really want to do well at. Not all races will be an A race even though your out there doing your best, sometimes you'll do races that are what you would call a training race, no taper. Your measuring your fitness level and it will help you know if your training is doing what you want it to do. You can have multiple A races, they should be spaced out a few months apart so you can build up to that event.

My spring A race will be the Florida Ironman 70.3 at Disney, close to home and a good time of year. Thats where my training will take me, but at this point I'm not doing any specific training for that event, although it is whats on my mind. Just developing my base for the distances. Also as you all get into this sport you'll find that carrying over your fitness from one year to the next is pretty easy so even if you take some sort of a break, it won't take that much to get back to a reasonable level.

Have a great day 

Herve I forgot the Orca will be fine, if its affordabale and in good shape, is it New? It will do the job, just make sure of the fitting size all of the manufacturers have different sizing. So be careful there, is there a return policy if it doesn't fit? Just some thougts.

Greetings to everyone,

Had a great swim meet with our age group club this past weekend. The kids did great, have several that are preparing for the upcoming short course championship meets next month. So really looking foward to that. And on the flip side, generally don't get much accomplish training wise when its swim meet weekend. But thats the way it goes.

David IT band issues occur on the outside of the knee, where the ligament is rubbing on the bone. It hurts, as for the inside of the knee could be several causes. You could have a meniscus aggravation, which can come from cyclying and its imflammed during your runs. ICE and rest and see what happens. Sometimes for me that area is also tender from my lower quad just above the knee being tight, poke around just on the inside of the lower quad area and see if you don't have a tender/sore area. If so, deep message to loosen up that muscle tissue should help.

I hope that the weather in your area is finally letting up where ever everyone is and outdoor activites can resume. We have finally had some nice days and the forcast is looking better for us in FLorida.

Keep the info and questions coming.