ATLrunr's IM/HIM group CLOSED and training!! (Page 3)

Seems to be a lot of questions/info on nutrition.  I agree that different things work for different people and you have to find what works for you.  Before I did my first IM, I decided to try Infinit.  I called and spoke with the folks and created a custom blend for me.  I ordered one bag to try (yes, a little pricey, but luckily for me it worked).  I trained basically from January to November using Infinit on the bike.  And because I usually don't drink enough on the bike, I set my garmin to beep every 10 minutes to remind me to drink.  It worked well.  

I also decided that in the IM I'd probably be tired of the Infinit when I got to the run, so I trained with shot blocks, gatorade and water for the run.    For ME, this worked.  I did the shot blocks every 3 miles so I could remind myself to get the nutrition in.  

I am in the process of reading Strength Training for Triathletes.   When time crunched, strength training is always the first thing to go for me, but I'd like to be more consistent about it this year and make it beneficial.

Not drinking enough on the bike has been my biggest mistake, in training and racing. I get into a zone and forget to take anything in on a regular basis. Whether the plan is to drink every 10 min.or eat at 30 minutes, time goes super fast so I love the idea of setting the watch . I will use the long sessions to figure out what works . Infinit seems to be popular on BT , time to give a trial run..thanks

A rather timely inquiry into the state of this week's training- I was just wondering about how I can structure a pre-HIM plan base that will give me a proper, safe build up of mileage/hours.

Does anyone know of any such pre base plan?  I can comfortably run 15 - 20 miles per week, bike maybe 60-80 miles per week but have zero swimming base.  

My problem is that I my approach to pre-plan base building is always so unstructured I never really get anywhere.

As for my HIM plan, right now I have a 26 week competitive plan from Gale Bernhardt.  But I reckon' I'll need 12 weeks or so of  gradual building to be able to pursue this plan w/out a heightened risk of injury.

Thanks to anyone who might have some input.

I feel like this is another question, like nutrition, where what works for each person will vary widely.  Ie some people want things to be very structured all the time, while others may be comfortable shooting for a certain number of sessions/miles per week.

Personally, I wouldn't adhere to a strict plan because you will have plenty of time for that following the GB plan. I would see what types of volume the first few weeks of the plan called for and work up to that gradually.

With zero swimming base, you're likely to need to focus the most there. I would invest in a couple lessons or one on one and try to work up to three times a week every week. I'm not sure if the GB plan is more volume or intensity based, but you're not coming from such a bad place at approx 15-20 running and 60-80 cycling.

If I were you, I would build towards doing each sport three times a week.... mostly running easy, technique swimming (but at least work up to where your average wo is 2500 or so) and if any intensity really put it towards the cycling.

Thank you .  Great thinking- keeping the build up period loose and unstructured is a solid idea to avoid burn out later in the season. Maybe I'll just have to - gulp- commit to this and make it happen.  

Wish I could contribute to some of the other members' nutrition discussion, but I unfortunately don't have much experience there.

Hope everyone is having a productive week.

Does anyone have any opinions on race wheels, if it's worth buying them or just trying to find somewhere to rent them or if it is going to make that big of a difference or am I better off saving it for my kid's college?  Also any input on what people race on Zipp, Hed, Sram any pros or cons to any. Also if anyone has used Spinergy wheels?

I also have asked about nutrition and whatnot, I will tell my drink of choice is Accelerade.   It has a 4:1 protein/carb ratio and doing long runs the past several weekends, I love this stuff.  No problems at all GI wise for me.  It will make your bottles a little slimy afterwards, so be sure to wash them out.  I'll be honest, it works WAY better than Miller Lite on 20 mile runs.  Just my two cents if anyone is looking for something new to try.

BTW, does anyone want to do my 22 miler for me on Saturday?

might be a little late to the weigh-in here - on barriers, and nutrition, - but nevertheless,...

Barrier: my main barrier is definitely time. with kids and pets (and my wife is 23 weeks pregnant), finding a few hours a day to hit the pool, or trail, is not always easy. for now, it's ok, but as i near race date, i'll need to find a way to make it happen. an example of my past week: Sat.: 500m swim; Sun.: 10 mile run; Mon.: 1000m swim; Tue.: 3 mile walk.;  Wed.: No workout;...I have a registered 10 mile run this weekend, but otherwise, am struggling to find more time.

In this regard, I'd be interested to know how anyone else in similar position, - kids, pets - manages their time?

Nutrition: i've never had trouble with nutrition, or fueling on big race days. i am a vegetarian, and typically have energy to workout,...for big races, or workouts, i fuel with gels and water every 45 mins. this is my first go at tri training so i'm thinking i may run into issues as i progress, but to date, i think i'm doing ok.

As for training thus far, my biggest hurdle at the moment is swimming form. I can't seem to get my body level with the water, and my legs are causing me drag, thereby putting extra burden on my arms, which are burning out way too fast. Any resources or advice anyone can provide on how I can work to improve my swimming form?

I have two kids as well and their activities is what causes my time barrier.  Tournaments are the worst as they usually take most of the day on both days of the weekend.  If we are out of town, I always check out the hotel before going.  I've been lucky so far in that all have had gyms, so I hit the treadmill before games or between games and dinner, etc.

Sounds like your kids are younger than mine (mine are 13 and 16 - yeah, she can drive herself places now and that helps).  When they are at practice, I'll use that time to get in a run instead of sitting in a chair watching.  Or I'll workout right after I get home while they are doing homework.  When they were younger, I would wait until they went to bed before getting on the treadmill.  Some people can't workout that late, but it worked for me.  Not sure if it is possible for you to get a workout in at lunch, but that's another option.

I'm vegetarian as well.  I haven't had a problem with this, even training for my first IM.  Just have to find the nutrition that works for you during the race and doesn't give you GI distress.

Okay, finally made it through a crazy week! Ready to start posting more.

1. logs. I finally updated mine. If you haven't, it would be good to now. That way, we can start looking at each other's posting motivation, tips etc.

2. What's on tap this week? Posting our training motivation ahead of time. A great way to keep each other accountable and keep to 'the plan'

Guess the days of just using a calendar are over.  I think I just spent an hour putting my stuff in here for this year (yes, computers aren't my thing).  Just finished 22 miles. Nothing like starting out at 28 degrees. A little chilly.

For me, this week will be focusing on swimming.  Going to the pool on Monday to see if and how long it takes to swim 2000m.  All of my swim workouts lately have been about 3200 meters but all in workouts, nothing constant, so Monday we'll see how that goes.  Also plan on working on some speed cadence stuff on the bike.  Running is on track for my marathon in February, so that will just stay constant.

Hope everyone has a good week of training.  

After a 1 hr. run today week 3 of Be Iron Fit will be in the books, although not yet completely logged on BT. It was a great week of workouts, especially feeling good about putting out good effort but still staying in Z1-2. My wife gave me the Spinervals triathlon 5-pack dvd set for Christmas and that has been great to workout on the trainer, and up till Friday the weather has been perfect for outdoor running. My right knee does not love the treadmill so I might try to deal with 0 degrees outside and hit the road.  Hopefully will help build some mental fortitude for challenges ahead.    My swim yardages have been in the 1500 to 2000 yd range so far, compared to the 2500 the plan says to do. After taking a Total Immersion class and using the dvd's and TI books I guess I have taken the approach of focusing on form and tech. more so than cranking out yards. My goal for the swim is to get out of the water feeling pretty fresh and if I can do the 70.3 and Ironman in 2.00 to 2.10 per 100 that would be great.  My swim sessions are usually a 300yd w.u followed by 100 yd repeats.  This changes a little but most swims are 100 or 200 yd repeats. My form and speed stay consistant and I leave the pool with a little energy.  Longer distance straight swims are done once a month or so, but since I am so slow already, these long swims seem to just slow me down even more.    Time to hit the frozen roads , I hope every-one had a good week of training,  stay safe.

Enjoying the MLK holiday and my REST day on the Be Iron Fit plan.  Good week of training.  Excited..SUPER EXCITED for the pool at my University to open back up this week with students coming back.  Now I can see how far behind I am on my swim fitness .

Got a new Cobb VFlow max saddle and really helped with my 2.5 hour ride on saturday.  Ran in 28 degree weather yesterday, with the wind picking up at the end.  Feeling really good.  I have a recurring minor "issue" with my left upper hammy/glute/piroformis that's really been behaving with increased attention to stretching and ice baths.  Hoping that my new treatment regimen keeps that issue in check.  

I rode 55 minutes on the trainer yesterday...even with cycling DVDs that was a loooooong 55 mins. I don't know how you ironfolk can put in 2+ hours on the trainer. That's impressive work. 

Logs- I'm back to dedicated use of the free training logs here on BT. Other than recording weeks from Sun-Sat (I'd think most people would prefer Mon-Sun), it seems like a great tool. 

Week ahead - My goals this week: 3x run, 4x bike, and 2x core strength.  Nothing too structured- I'm just building up slowly and trying to burn off all of the sugar cookies I consumed over the Holidays. 

Good work to Joey and Japewang on getting out and running in the cold. I'm going to follow your lead and get my first run of the week in now (I've been pushing it off all morning due to temps in the low 30s). 

Cool, let us know how the timed 2000 goes...

I tried to reply to this on my Ipad and ended up doing some weird formatting thing that freezes my computer when I try to click on it. 

Anyways, I was going to suggest researching some drills that will help with balance. Kicking on side, etc. Sinking legs and hips can be the biggest cause of drag.. the good news is fixing them will help your speed a LOT!

Cool you are a bravery soul than I! 0 degrees.... I guess I should not complain about sub 30 degree temps this weekend!! I wouldn't even know what to wear on a day like that!

For swimming, once you have gotten decent technique (which usually occurs when you are at a 1:45- 2 :00 range) it is good to add some hard repeats and speedwork. The idea is that on race day you will get out of the water feeling fresh and have energy... to improve you need to be willing to kick your own butt in the pool. (Of course this is a lot easier if you are swimming with other people)

Good for you on building up slowly and concentrating on technique though. How do you like total immersion. Maybe it would be good for you to suggest some good balance drills from TI to the group?

Did you have an adamo before the vflow? I just got a new saddle myself.. haven't been a huge fan of the adamo century, although i've done three Ironmans on it. Brave of you to take ice baths in this cold weather, I guess I really need to work on toughening up!

You will get used to the trainer thing... I did 2:20 yesterday and dare I say I almost enjoyed it? The time goes faster if you have a specific workout to follow (written or a cycling dvd etc) and the more detailed the better.

Also some people say they watch movies etc, but I don't know how you can watch a movie the whole time and be working hard. Yesterday I actually was able to watch a movie but paused in favor of good music for the hard intervals.

This weekend- calves were still a little sore from my half last weekend so I opted for an easier trail run/hike with the dogs on Saturday in lieu of my previously planned group run. I also had a new st circuit that kicked my butt

sun- trainer ride 2:20 with a 20 minute brick. The best trainer ride I've had in ages.. either my PM needs to be calibrated or not really running this week has given me a LOT of extra energy for cycling.

On tap this week- Oh lord this means i have to actually look at my training peaks. I'm afraid...okay.. not bad at all

Today- social run with dogs 45-1 hr

Tues: 90 min trainer/15 brick- 3000 swim

wed- 5000 swim

thurs- 90 trainer

friday- swim 4200

Saturday- HOGPEN hill climb an 11.5 mile run up a mountain. Good race! Lots of interclub competition on this one

Sunday- hopefully riding up Hogpen if not too tired from the race and karaoking....