Jeff Y's Group - CLOSED (Page 3)

That's an awesome deal for the wheel and for the bike to be unscathed after everything you described from your RR, that's incredible.

I've been doing pretty good.  My training is doing really good with exception to a 3 week layoff from the swim about a month ago because of a shoulder injury.  I am back to where i was when I took the timeout though.  For the run?  Well someone else gets to decide if I am fast.  I think there is all kinds of room for improvement and I'll put that to the test on May 21 for my first scheduled race of the year (HM).

Side note: I agree with Jeff on the extra runs!  What marathon training did for me was get my easy run pace down from 8:10-8:20 to 7:50-8:00, but mostly I run my easy stuff in the 7:50 range.  All that to say that extra mileage throughout your run training can do wonders for your speed.  Even if you do all your runs at an easy pace, packing on the extra mileage will make a big impact on your race paces.

I like this group's pace! There's lots of good chatter but you can follow the conversation without needing to check every hour for updates.

Deb, with all due respect as a relative newb myself, I wonder if you really need compression socks at all? For sprint distance tris and 5K races, it might not be necessary. I would personally prefer to put the $$ into something else until I was looking at longer distances and the longer workouts they entail.

I have no idea how to do any bike maintenance myself, so I have no clue about those wheel bearings. I have Zinn and the Art of Triathlon Bike maintenance, but it sits on my shelf unread. I really want to start doing some of this stuff myself this year! I'm looking at taking the Park Tool School course this summer for a bit of a tutorial.

I'm a fan of the zoot compression stuff.  Some people like the 2xu stuff...I just thought it wasn't tight enough.  It's expensive though...so if you don't mind the medical grade pharmacy colors for old ladies...go for it...seriously.

Okay...definitely going to do this.  So when we talk about "extra runs", can I do like two more runs a week, both in the 1-2 mile range?  

Jenna, I agree that I probably don't need compression sleeves at this juncture in my training due to the distances that I will be taking on.  However, if it may help, I don't mind spending $12 or so and it can't hurt either. 

I will also be adding a mile run, or so, to my other workouts as well even if it is at my SSR or MSR.  I really would like to pick up the speed a bit.  Thanks for the advice Jeff.

Deb

I don't have any "compression" gear but I noticed an immediate difference in the way I felt during my long runs after I purchased running tights in January.  I felt like I had better legs and I felt fresher longer.  I had never used tights before and decided to give them a try and now I can't stand running in colder temps without them.  (I can't stand the treadmill, so it's almost always outside for me.)

Also, Jonathon, I am not a bike mechanic either so I am of absolutely no help with the hub.  I am going to bust into an old mtb (lead sled) to do some experimentation on how to work on them.  The mtb is a wally world special that my brother gave me several years ago.

_____

I have had a couple of busy days training yesterday and today.  The weekend are my two-a-days so I can get a lot done Friday-Sunday.  Yesterday was a 6 mile run in the AM and after traveling back from Ohio I rode for 21 miles.  Then tonight was another 1 hour trainer ride at a high intensity.  Right now I am loving training but I am just off a recovery week so I feel fresh.  Tomorrow is a 3000-3500 yd swim.

colwin21 - 2011-04-11 9:36 PM Oh BTW, you all might notice, or maybe not, that I've upgraded to a gold membership!  I just won the upgrade tonight at our local Tri Club meeting.  How cool is that???  I was just thinking today that I might upgrade and wohooo  I won!!    Thanks Beginner Triathlete.com

Oh man...you know what this means?  You now have NO excuses!!  I expect full and thorough advice on EVERYTHING!

 This is probably a question Jeff can answer.  I'm one of those injury proned people that has to do most of my runs easy and not feel pushed.  If I were you I would continue the way you are and push harder on the bike. 

I agree that this is a very individual thing. Preventing injuries is the key, since an injured body can't workout at all.  Build up slowly, figure out what your body can handle, and for sure the run is almost always more potentially damaging than biking/swimming. 

Swimming can be tough on the shoulders, sounds like Dirk has been there, but in general biking and swimming don't seem to generate the overuse injuries the way running does, particularly at higher intensities.

Jeff, I loved your entry on nutrition.  The things I liked most about what you said were simple is better and don't diet.  I couldn't agree more with those basic statements.

I could go on for hours and hours on this topic.  It's my real passion.  I actually would like to make nutrition a second career if I can figure out how to manage it and keep the house.  I advise some athletes on nutrition, though they tend to be in more "explosive" sports than ours - either football or hockey.  I'm still learning about nutrition specifically for endurance athletes.  Mostly the differences I'm seeing are not major overhaul of concepts, but slightly realigning some specific balances of carbs/protein/fat.

The core elements of any good eating regimen are pretty basic though not always easy to follow: eat as many foods without an ingredient list as possible, eat everything as close to the source as possible (unprocessed and local is almost always better), any grains you eat should be whole grains, fats are not your enemy, don't starve yourself, cheat every once in a while.

I like to tell people to never diet, but begin doing the best eating you can maintain forever.  Treat every meal/snack as a quiz - if you eat ice cream after dinner (F), try to get a D (low fat ice cream?) or a C (frozen yogurt?).  My experience has been people who try to get an A all the time do not stay with it and quickly regress back to whatever they were doing which caused the problems in the first place.

Look what I found within walking distance of my hotel!

So far this week since hitting Orlando:

Sun: slow 5 mile run on treadmill

Mon: slow 5 mile run on treadmill am

weights - upper back muscles pm

slow 5 mile run on treadmill pm

Tue: 1 hr swim (no structure)

5 mile run on treadmill...

I have a question questions about counting laps.

Ready? here they are:

how the heck do I count laps? I know some people use pennies but how?

in a 25 meter pool is a lap one length or 2?

I am still learning proper form and working on my stamina, if I can get the cadence down I should be able to do more than 25 meters at a time it is just the breathing that is beating me. My arms are fine but I get out of step and get water up my nose and I come up sputtering.

Also since I am on it, how do I keep my pace slow? when running or biking I can look at my Garmin and know that my pace is to fast and I am going to tire out to fast but when swimming I have no real reference point and only really know I went to fast when I can't go any more. I start slow and tend to speed up, I think it because I know the faster I go the sooner it is over but that is counterproductive since I then can't breath right and it makes it worse.

NICE POOL! 

To chime in on the compression gear; I have found personnally that they do help with recovery and I notice a difference in for lack of a better term "muscle wobble" after long distances (10+ miles).  I have both types medical old lady ones and athletic once.  The old lady ones really help with recovery, they are very tight knit (30+mmHg) my others are (8-15mmHg). 

To follow up - as I know it's confusing, one length of a pool is considered a one lap.  So if your training program specifies swim 16 laps of a 25 meters pool you will be swimming 400 meters.  I hope this helps!  In a pool, and for swimming, a lap is not generally getting back to where you started.   ?

Very Cool pool Jeff!  Your workouts amaze me and you're out of town on business and still managing 2 workouts a day! 

Jonathon - you crack me up!!  I agree though, you probably won't find a pool that big in upstate NY either. 

Lap counters are cool, but I just use my Timex Ironman watch. It does 100 splits and I can wear it double-duty for running if for some reason I don't want to haul along my Garmin 305.

My pool SUCKS! It's the only one in my area, just a tiny little saltwater gym swimming pool, only 55ft long, no lane markers or swim clocks... But the area is starting the process of building a worldclass 50m pool with all sorts of bells and whistles. It will be ready in 2013, so maybe one day I can swim like a real athlete!