SMeador's Group

Extreme Veteran

341

Fort Worth, TX

Subject: RE: SMeador's Group - Open

Don't forget that the off day is VERY important for recovery!

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Extreme Veteran

341

Fort Worth, TX

Subject: RE: SMeador's Group - Open

bikermanmo - 2011-01-10 8:44 AM SOooooo, I had a guy in my spin class today tell me that if I were training for an OLY that I might as well just do the 70.3. He said the distances are very close and that if I could do a OLY I could do a 70.3. What are you guys thoughts on this statement?

The training volume for Olympic vs. 70.3 is somewhat different. Other than the swim the distances are doubled. If one is training for a 70.3 then an Oly is a great training race/day.

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Extreme Veteran

341

Fort Worth, TX

Subject: RE: SMeador's Group - Open

bikermanmo - 2011-01-10 9:19 AM Yes, it was my goal to do OLY. this year, half the next and then full the next. I feel like it takes a while to build up to ironmans, but have never done it before. This guy seemed pretty cocky in the class as well. He was saying he swims a 500 in right around 5:00. is that even possible? if so I am an embarrassment to the sport :-(

I have seen some of the pros and very elite age groupers hit between 1:00 to 1:10/100yd in both 70.3 and 140.6.

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Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

bikermanmo - 2011-01-10 9:19 AM Yes, it was my goal to do OLY. this year, half the next and then full the next. I feel like it takes a while to build up to ironmans, but have never done it before. This guy seemed pretty cocky in the class as well. He was saying he swims a 500 in right around 5:00. is that even possible? if so I am an embarrassment to the sport :-(

It is possible - you can swim 1:00 100ms ... My brother can - no problem. My question is: He only swims 500m at a time?

My swim mileage is between 2800-3500 per session and that's 2x a week. I can swim 100s in 1:11 ... but that would be max speed with a block start. More reasonable is 1:20-1:30 per 100m

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Member

70

Subject: RE: SMeador's Group - Open

Ok! good to know. he said he was doing intervs at that pace. Guess I have a LONG way to go. As for the OLY vs 70.3, I'll stick to my current plan. I'm not interested in diverting just yet. Thanks for all the feed. ack everyone

Member

70

Subject: RE: SMeador's Group - Open

smeador - 2011-01-10 10:26 AM

bikermanmo - 2011-01-10 8:44 AM SOooooo, I had a guy in my spin class today tell me that if I were training for an OLY that I might as well just do the 70.3. He said the distances are very close and that if I could do a OLY I could do a 70.3. What are you guys thoughts on this statement?

The training volume for Olympic vs. 70.3 is somewhat different. Other than the swim the distances are doubled. If one is training for a 70.3 then an Oly is a great training race/day.

Scott, am I wrong in thinking this Is a bit much of an increase if I have only done sprints? Is it too much to jump to a 70.3? I guess it's early enough right now that if I wanted I could, but my body would be in agony I feel like. too much too fast?

Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

No - I went from not racing to a 1/2 IM. I've always been a runner though. However - I started building up base miles in August for a race the following July.

It is possible - my training plan was 18 weeks - so it wouldn't start until the end of March which means you'd have 2.5 months to get in mileage - but it is a significant increase in volume of training.

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Extreme Veteran

341

Fort Worth, TX

Subject: RE: SMeador's Group - Open

Scott, am I wrong in thinking this Is a bit much of an increase if I have only done sprints? Is it too much to jump to a 70.3? I guess it's early enough right now that if I wanted I could, but my body would be in agony I feel like. too much too fast?

I only did sprints during my first season (2008). I did my first olympic and 70.3 in my second season. Though my coach did a great job building a plan tfor me to use the olympics as stepping stones to the 70.3.
If you are looking to do a 70.3 later in the season (after July/August) it might be okay, your current plan is probably best for you.

My Race Log

Extreme Veteran

341

Fort Worth, TX

Subject: RE: SMeador's Group - Open

Silver_wlf - 2011-01-10 10:30 AM

bikermanmo - 2011-01-10 9:19 AM Yes, it was my goal to do OLY. this year, half the next and then full the next. I feel like it takes a while to build up to ironmans, but have never done it before. This guy seemed pretty cocky in the class as well. He was saying he swims a 500 in right around 5:00. is that even possible? if so I am an embarrassment to the sport :-(

It is possible - you can swim 1:00 100ms ... My brother can - no problem. My question is: He only swims 500m at a time?

My swim mileage is between 2800-3500 per session and that's 2x a week. I can swim 100s in 1:11 ... but that would be max speed with a block start. More reasonable is 1:20-1:30 per 100m

Hehe, I'm awfully slow: about 2:10 to 2:15/100yd.

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Member

70

Subject: RE: SMeador's Group - Open

smeador - 2011-01-10 2:59 PM

Silver_wlf - 2011-01-10 10:30 AM

bikermanmo - 2011-01-10 9:19 AM Yes, it was my goal to do OLY. this year, half the next and then full the next. I feel like it takes a while to build up to ironmans, but have never done it before. This guy seemed pretty cocky in the class as well. He was saying he swims a 500 in right around 5:00. is that even possible? if so I am an embarrassment to the sport :-(

It is possible - you can swim 1:00 100ms ... My brother can - no problem. My question is: He only swims 500m at a time?

My swim mileage is between 2800-3500 per session and that's 2x a week. I can swim 100s in 1:11 ... but that would be max speed with a block start. More reasonable is 1:20-1:30 per 100m

Hehe, I'm awfully slow: about 2:10 to 2:15/100yd.

Thats about where Im at as well, Im glad im not the only one. Whats funny is I thought I was a decent swimmer, I came out of the swims last year pretty solid, or so I thought

Member

70

Subject: RE: SMeador's Group - Open

First, Scott, how did your doc appointment go today? Hopefully nothing too serious.

Second: swim question. If I am currently building up endurance and adding 100 yards per workout do you think that is enough? I started at a 500 then 600 etc and am currently doing 1200 per workout trying to build up each week. Then every fourth week I taper down for that week to give my body a break. This should put me MORE than ready for an OLY, but is it the best way to progress?
How do you guys/gals train for your swim?

Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

bikermanmo - 2011-01-10 3:34 PM

Thats about where Im at as well, Im glad im not the only one. Whats funny is I thought I was a decent swimmer, I came out of the swims last year pretty solid, or so I thought

Yeah - pool times don't mean squat in open water.

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Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

bikermanmo - 2011-01-10 3:37 PM First, Scott, how did your doc appointment go today? Hopefully nothing too serious.

Second: swim question. If I am currently building up endurance and adding 100 yards per workout do you think that is enough? I started at a 500 then 600 etc and am currently doing 1200 per workout trying to build up each week. Then every fourth week I taper down for that week to give my body a break. This should put me MORE than ready for an OLY, but is it the best way to progress?
How do you guys/gals train for your swim?

Well - how do you feel during workouts? At the end? How long have you been swimming? How much time do your workouts take?

Honestly? I don't taper the swim at all - Some weeks are mileage heavy, some are speed. But I don't plan my own workouts anymore since I swim with a masters team. I do take recovery weeks in Bike and Run tho.

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Member

70

Subject: RE: SMeador's Group - Open

Silver_wlf - 2011-01-10 3:42 PM

bikermanmo - 2011-01-10 3:37 PM First, Scott, how did your doc appointment go today? Hopefully nothing too serious.

Second: swim question. If I am currently building up endurance and adding 100 yards per workout do you think that is enough? I started at a 500 then 600 etc and am currently doing 1200 per workout trying to build up each week. Then every fourth week I taper down for that week to give my body a break. This should put me MORE than ready for an OLY, but is it the best way to progress?
How do you guys/gals train for your swim?

Well - how do you feel during workouts? At the end? How long have you been swimming? How much time do your workouts take?

Honestly? I don't taper the swim at all - Some weeks are mileage heavy, some are speed. But I don't plan my own workouts anymore since I swim with a masters team. I do take recovery weeks in Bike and Run tho.

I actually dont feel awful after my swim, but that being said I usually hop on the bike right after or run right after as well. I have been swimming for under a year. I was horrible ( and still am) but feel like Im making progress. I can honestly say I have never timed my swim workout, I just do the distance, get out and go bike or run. I take it thats a bit irresponsible of me and I should pay more attention. I would like to join the masters program here, but feel very intimidated. I know that everyone started somewhere, but I feel very sub par on my swimming. I should probably just man up and do it anyways. It will make me better.

Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

bikermanmo - 2011-01-10 4:17 PM

I actually dont feel awful after my swim, but that being said I usually hop on the bike right after or run right after as well. I have been swimming for under a year. I was horrible ( and still am) but feel like Im making progress. I can honestly say I have never timed my swim workout, I just do the distance, get out and go bike or run. I take it thats a bit irresponsible of me and I should pay more attention. I would like to join the masters program here, but feel very intimidated. I know that everyone started somewhere, but I feel very sub par on my swimming. I should probably just man up and do it anyways. It will make me better.

Okay - this is how I see it - if you are training right after your swim - then it's not really a focused workout. It's more of a warmup. I get out of the pool and I'm tired and my muscles are fatigued. I will train on swim days - but my workouts are 8-9 hours apart... So that I can focus on the workout.

Are you doing a planned workout - or just swimming until you hit the distance?

I strongly recommend the masters program. It WILL make you a better swimmer. A lot of triathletes feel the same way you do - but a little bit of instruction can make a HUGE difference in swimming. There is so much technique that impacts efficiency and it's worth it to take the plunge.

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Member

70

Subject: RE: SMeador's Group - Open

Im not doing a planned workout. The basic time that is listed on the programs listed on BT is what I have stuck to recently. Im sure there is more I should be doing. Criticism is welcomed here for sure. Its why I joined this group.

Pro

4174

Keller, Texas

Subject: RE: SMeador's Group - Open

Swimming is something I can do forever but I am not doing it fast. I swim 2 times a week. The first swim is a swim with sets. I have been borrowing workouts from Coach TJ's masters swim

He is a BT'er and masters coach in Indiana. I really like his workouts. They are 2300 (not sure if they are going to get longer as time goes). Just the right amount of endurance and tempo.

Friday's is my long endurance swim. Last week was 2900. Averaged 2:03 so was pretty happy about that.

Today I did take a rest day.

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Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

Got my spin done. Got talked into an extra 15 minutes by my training partner.

Made some delicious minestrone and now I'm relaxing on my couch. Yay!!!

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Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

Just in case anyone wants to copy this to their log - so they have easy link to everyone's training log.

Smeador's Training Group:

smeador, dodgersmom, bikermanmo, diamond, majustic, silver_wlf

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Pro

4174

Keller, Texas

Subject: RE: SMeador's Group - Open

Morning gang,

What's on the training plan today? I have to go back to Plano for some meetings this afternoon (drive an hour, 2 hours of meetings, drive home an hour).

Then, an hour trainer ride. I have been watching season 1 of Damages on Netflix on my trainer rides. Really good series and makes the ride go faster.

My Race Log

Master

1702

Southern Ontario

Subject: RE: SMeador's Group - Open

dodgersmom - 2011-01-11 7:29 AM

Morning gang,

What's on the training plan today? I have to go back to Plano for some meetings this afternoon (drive an hour, 2 hours of meetings, drive home an hour).

Then, an hour trainer ride. I have been watching season 1 of Damages on Netflix on my trainer rides. Really good series and makes the ride go faster.

Hey Dodgersmom!! Commuting really takes a huge chunk of your day doesn't it? Have you watched the Shield? We watched The Wire last year (first 4 seasons are awesome), and we started the Shield in December. It's awesome!!!

I'm going to do a walk/run on the treadmill this morning. (I got my mom's treadmill for the next 4 months.) Then I swim tonight at 7:30 for 1.5hrs.

My Race Log

Member

70

Subject: RE: SMeador's Group - Open

Today I have a bit of a lighter 3 mile run. It got COLD here over night. Now I know 15 degrees isnt cold to you northerners, but here in OK it is bad. I will be on a treadmill today for sure.

Regular

84

Subject: RE: SMeador's Group - Open

I would like to be in your group! I did Racine 70.3 last year in my 2nd year of triathlons. I am signed up for the 1st Annual Grand Rapids 70.3 and will be signing up for Racine again. I am a teacher and a mother of 2 and would like any help and encourgement I can get!

My Race Log

Extreme Veteran

341