MJEWEN Spring 2013 Mentor Group - CLOSED (Page 3)

Since I have had a Garmin for quite a few years and I log my workouts here on BT this is one of he neat things I can do and review.  2012 was by far my largest training year in SBR as I trained for my first 140.6 distance race and a marathon.  For the first time since knee surgery in 2010 I was over 1200 miles running for the year. I biked 1200 miles more than my previous high in 2011.  I swam more than 60 miles more than my previous high also in 2011.  182 more total training hours than my high again from 2011.  What will 2013 hold?  Doubtful I will set any new training records with no IM race in 2013.  I have not finalized my tri racing plans but I will not be going long like 2012.  Maybe faster in 2013?  

1.Garmin GPS and HRM

2.no name for the Cannondale Slice 5

3.racing - Brooks Pure Cadence  / training - Asics Gel Cumulus

4.Aquaspehere swim goggles

Can anyone recommend a transition bag? 

Oh my gosh, Mike, those are some serious hours and miles!!! Is that over a million yards swum over the past 4 years? Yikes! I'm not worthy!!

I have never been very big into logging things. I started with a site that went belly up, all data gone, then I moved to Garmin, which I have used for the past 3 years at least. But then my Garmin died 5 miles into my marathon. Since then, I have been running "naked" (foregoing both watch and ipod), and I am really enjoying it.

1. Who has a HRM (heart rate monitor) and if so what brand/model?
2. What type/brand/model bike(s) do you have?  Does your bike have a name(Don't laugh many people name their bike)?   
3. What brand/model running shoes do you wear?  Same or different for training vs racing?  

I have a HRM that I hardly use - it came with my Garmin 405.

I have a Felt Z100. No name for this bike, but I call my old 80's Trek bike "Goldie". I still ride Goldy from time to time.

No real brand allegiance when it comes to running shoes, and I have run in Asics, Nike, Mizuno... I need a new pair, though, and was toying with the idea of trying Newtons. Because of the pretty colors

Mike,

Do you keep the bike workout info on a piece of paper somehow close to your bike? I'm trying to imagine the best way to remember all the details for the workout and wondering how you do it?

I'm interested in the other workouts your tri club does ([email protected]).... so far my bike training consists of two sessions just riding a spin bike at the gym on my own at a medium effort.  Definitely need better structure...

Also, any advice on things to look for when buying a trainer?  I can probably afford a used one from craigslist/ebay soon but not sure if there are any details I need to watch out for.

Mike, 

I would be interested in those bike workouts, my e-mail is [email protected]. I would have to adapt them to the trainer i use at the gym because it doesn't have big and small settings but i can change gears, structure is whats needed. The bike i ride is a Gravity-Liberty model and i have not been fitted yet. That is scheduled in the near future at the time i get my aero bars. The shoes i run in are Brooks Glycerin 9, and Defyance, 

HRM:  I have a Polar (no GPS) that I sometimes use but also invested $59 on a Schwinn 810 GPS and Heart Rate Monitor (http://www.ebay.com/itm/Schwinn-810-GPS-Tracking-And-Heart-Rate-Monitor-Watch-/130689127818)  It looks like it might be hard to find one online now but anyone that doesn't have a GPS/HRM and is on a budget should consider this one.... its a good value.   Similar to Thomas, I use Endomondo quite a bit.  I work in IT and am on call 24/7 so I always need to have my smart phone with me during training... the Schwinn is for racing

Bike: A vintage Cannondale 2.8 from 1993!  The sport of triathlon is not really that much older than my bike!  I have ridden zero miles so far (stinking Nebraska winter), but it seems like a nice bike that I will probably name "Ole Red".  The previous owner used it for a Half IM last year and its already setup with aero bars. 

Shoes:  Yikes, I have a lot of shoes.  2 pairs Saucony Kinvaras, one pair Saucony Hattori (freaky shoe that looks like a sock),  2 pairs of Nike racing flats, and a pair of Brooks Pure Flows.  The Kinvaras probably should be thrown away but I love them too much and they are still technically wearable although the sole is practically smashed to paper thinness.  I train mostly in the Brooks, but I actually really like the way racing flats feel so I wear them quite a bit too.   I race in the racing flats.  BTW, to keep my cheap guy trend going, I'll mention that the racing flats are only $37 on runningwarehouse.com.  Racing flats don't last as many miles as trainers, but still a great value.

HRM: Don't have one.  Run with my iPod and I am happy with that.

Bike: None yet but did locate a LBS that I will stop by this weekend to see what they say about fit, etc.

Shoes: I have freakishly long toes so I have been through quite a few that could accommodate my weird anatomy and have settled on ASICS Gel-Blur 33 in hot pink.  I ran a marathon in October and didn't have a blister or hot spot!  So I will be keeping them.

Melissa,

How much were you counting on your Garmin in the marathon where it died?  Same thing happened to me in a half last year... I was using Endomondo on my phone for pacing and my phone completely died in the middle of the race.  I didn't have a watch or anything after it died so I had zero feedback on pacing.  Yet, I ended up finishing 6 seconds under my goal time anyways (mostly just lucky).  

In my first marathon I was also running with my phone.  I took a work call from one of my business partners and after a few minutes of discussion he asked about all the loud noise in the background.  It felt awesome to say "oh that, I'm running a marathon right now and there is music out on the course".  It being my first marathon, it was a bit of a stretch to use the word "running" to describe what I was doing at that point in time....

Was just curious if having your Garmin crash is what lead you to not using GPS anymore during training...

Not too much effect on me, thank goodness. It was a mental thing more than pacing. The coach I had worked with leading up to the marathon had us do several runs of various distance at marathon pace, and I felt like I had that pace rhythm down pat. That said, there were times when I felt disoriented with respect to distance/time, but I just reminded myself to keep going.

Interesting that you would finish right on the goal time without any help from your phone! You must have had a good feeling for that pace, too.

I am actually interested in Endomondo, but my phone gets all my work and personal emails - that would drive me nuts. Is there any way to turn off everything on the phone other than the Endomondo?

This is my first day back on the forum since New Years Eve when I caught the flu.  It has been a rough week.  I've never had the flu before and all I can say is WOW! that is some bad stuff!

My user name EKH is just my initials to my first, middle, and last name.

To answer the questions posted by Mike.

1. Yes I use a HRM.  I use a Garmin 910xt.  I upgraded in April to the 910 from the Garmin 205 which I have used for years with no HRM.

2. I have a Cannondale CAAD9 and Slice5.  I just bought the Slice last Friday and have only got to ride it one time due to being sick.  Neither bike has a name.

3. Right now I'm running in Mizuno Wave Inspire's and Mizuno Elixir's.  I normally race and do tempo work in the Elixir's.

1. Who has a HRM (heart rate monitor) and if so what brand/model? - I use a Garmin 910XT coming up on a year in Feb.  Previously I had a couple of Garmin 305s. 
2. What type/brand/model bike(s) do you have?  Does your bike have a name(Don't laugh many people name their bike)? - My tri bike is a 2010 Felt B12, I started with a 2008 Felt B12 but got the frame replaced free of charge by Felt due to a seat post clamp issue.  I have HED race wheels.  I also have my beginner tri bike, a Specialized Transition Multisport which has become my road bike.  We also have a Cannondale tandem which we need to ride more.  My bike kind of has a name, Vita, short for vitamin as in vitamin B12. 
3. What brand/model running shoes do you wear?  Same or different for training vs racing? I wear Brooks Adrenaline GTS currently on edition 11 started with 6.  For racing I use Asics Bandito Gel, a model now discontinued but I have a couple of pair left.  I have used Saucony in the past.  I wear custom orthotics and speed laces (highly recommended).  My speed laces are New Balance Knotty Boys and I like these the best of the various types I have tried.  

Sorry everyone! School is back in session from holiday break, so didn't have time till today to check this forum. 

My screen name basically is self explanatory: I am "the momma of 3 boys!" HA!

In response to Mike's questions:

1) I would like to get a heart rate monitor. I had one for a few years, but then it broke and I just didn't replace it. I have been running without a watch or anything for about a year. My running partner has a GArmin and keeps me posted on our runs, so I just haven't felt the need to purchase one. I kinda like not having the extra gear, as I just focus on running and having fun. 

2) I don't have a name for my bike. It is a Cannondale road bike, about 12 yrs. old, but new to me. I have aerobars and like them. But someone mentioned that I should get fitted for them, I had not thought of that, so I will probably need to do that.

3) I have run in Brooks for the past couple of years and really like them. I have also run in Asics, and Saucony, but seems the Brooks have worked out well. Need a new pair of shoes, so will be in the market soon. Any suggestions for wide footed woman, would be heeded. 

Excited to be a part of this group! 

I still need to figure out how to "add" all of you and keep logs and stuff, so will try to do that this weekend. 

I committed and signed up for my first sprint tri in June!

To the person also from Nebraska, I feel your pain about riding in Nebraska during the winter, but running hasn't been too bad. I don't like treadmill running so I would rather bear the cold. I just can't wrap my head around riding in this cold, though.

Bill

I was trying to catch up on all the posts I missed due to being sick.  On your question re: adding aero bars.  Last year I wanted to add aero bars to my road bike but I didn't want to change the fit.  After a lot of research I decided to put on some shortie bars on and leave my fit as is.  This turned out to be a great choice for me.  I could still ride on the hoods and drops in comfort but could also lay on the aero bars for another position.  I ended up racing a 70.3 in Sept with the shortie bars and ended up staying in aero for about 90% of the 56 miles.  The shortie bars I ended up buying was the Vision Tech Mini's. 

Terry - I also use a backpack for my transition bag.  It is actually a large mesh backpack with a hard bottom that I hand out to my high school wrestlers.  It is big enough it holds everything (including aero helmet) except for wetsuit.  It has several pockets on side that I can put in googles, swim cap, gels, etc.  It also doubles as my swim workout bag because of the mesh I can put everything in it even if it is wet.

KenL - I take my bike workouts on trainer days and tape it on the window next to my bike.  I don't think you could go wrong with the trainer that Mike suggested to you.  I don't own one but have heard nothing but good things about it.  Once my trainer gives out I will probably go to the CycleOps Fluid.  Right now I'm using a Giant Mag trainer.  It works pretty well I'm sure it is much noiser than a fluid but I normally watch Netflixs on my laptop with head phones.  So noise really isn't an issue.  One thing that keeps me motivated on the trainer is I'm always looking for good TV series on Netflix.  The only time I allow myself to watch the series is when I'm training so a good series keeps me motivated to get back on the bike.  Also, like Mike I change my rear tire out when on the trainer.  It is kind of a pain in the butt but it will get you pretty quick and changing flats.

I don't have a heart rate monitor.. and I don't have a bike just yet nor do I have a GPS. My IPod tells me how far I have gone. My beach cruiser is named Louise though it just seemed to fit her. I use Louise when I am feeling the need to get in a really good leg work out. Let me tell you a heavy beach cruiser going up a hill will make your thighs cry and make you wonder how in the heck you rode up hills when you were a kid.

I have been experimenting with shoes. I have one pair of Asics and two pairs of Pumas. One set of Puma's are the 250 faas. These are all mesh and very light. So far they are my favorite and I have  a pair of Puma cross trainers that I use when I do more weight lifting.

I usually stick with any speedo swim goggles. I don't purchase the mirror ones due to the chlorine eating the film off of them and making it hard to see. To me the fit is more important than the brand name.

Emile, 

Thanks, I am currently researching aero bars. I was not familiar with the mini bars but i found some Tec 9 Tri TT bars for about 50 bucks on Amazon. This kind of info is really helpful and spares us of bad trial and error kind of approach. Thanks again

Mike 

Thanks, I got the workouts in the email and was able to download everything and print it out so i am set to go. This ought to be interesting. 

Melissa:  About using Endomondo without the smart phone being annoying... I have my phone setup so that I don't get notified when emails come in at all so for me its normal that it not go off at all while I train.  However, my electric leash must be with me at all times... sigh.  Depending on your phone its probably possible to disable the incoming calls (shut phone off) but leave the rest of it on including the GPS, however it would probably make more sense to leave it at home.. I know I would if I could

Mike/Emile: Thanks for the tips on the trainer.  

Denise:  You mentioned you're also from Nebraska.. what sprint tri are you doing in June?  You might be interested in this indoor tri in Lincoln on Feb 16: http://bryanhealth.cvent.com/events/2013-indoor-triathlon/event-summary-f5b23fdcefe14192af741d6d1068f978.aspx?i=1c1a89b2-442d-4c7d-a88b-fcadda9f2ba5  I'm planning for this to be my first triathlon (sort of - indoor and very short).

Mike: Got the bike workouts and thinking about best way to add them to my training rest of the winter.  Do you think its worthwhile to do only one of those workouts per week?  My goal would be to get my legs used to cycling... I'd probably do it as an evening workout on a day that the Pfitz marathon program has an easy run scheduled.  I've taken up swimming on days that Pfitz has a short recovery run scheduled and that is *really* helping.

I finished the annual rough water swim this morning.  It was 1.22 miles - time was 52:35:15...no wetsuit. I'll upload the Garmin data in a few days.  It was an overcast day that began raining and got pretty windy during the start. 

I uploaded a photo of the beach today in my album.

Felt good all the way through except my swim goggles ket leaking- never had that problem before. 

We're over the holidays, into the new year and things are settling down and it's a good time to get into a workout routine.  In my opinion and experience, frequency and consistency are key.  Initially, at least don't worry about distance/duration as much as frequency and consistency.  Better to less more often in the beginning.  Get to the point where your workouts are part of your weekly routine.  Once it becomes a routine then you can work at increasing the distance/duration. 

An area I probably disagree on with most of the experts is strength training.  If your goal is to perform better in triathlons work first on S/B/R.  Strength training is good for overall fitness if that is your primary goal.  Having said that if you want to strength train and be a faster triathlete, I think the tri off season (now) is the best time.  For the first time in 4-5 years I am doing some off season strength training.  Core work is different than strength training as it helps all 3 tri disciplines much more directly.  I try to do a core workout 3-4 times per week, typically before my runs as kind of a warm up.  Here is a link to the core workout I use right here on BT.  I'm up to doing the 15 exercises 25 times or 50 for the bilateral exercises.  Takes just under 10 minutes.  It also helps keep me in my skinny pants.    http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486 

Most of us come into tris with a background in one of the disciplines.  I had some running background but basically no real swim or bike experience.  To get faster you need to work on your weaker disciplines.  It's also very important to keep in mind in races the proportion of time spent spent in each discipline.  Bike is the biggest, swim is the smallest.  Your run is very dependent on your bike.  You must be able to at least swim efficiently so you don't wear yourself out at the start.  Open water swimming is very different than pool swimming.  Great to get a group open water swim (OWS) before your first outdoor tri.  You can be in great running condition but if you overcook the bike your run will definitely suffer.

Over the next couple of months I'll touch on my racing thoughts more.  Right now I encourage you to all work on frequency and consistency in your training.  Make your workouts a routine.  Logging, whether here on BT or elsewhere is a big aid in being able to review your workouts.  If you do it here on BT the group can review, encourage and motivate you.  You'll have some accountability to the group.  I've given a few of you inspires already, these are comments made on your training entries, a great way for us as a group to communicate with each other.     

Enough of my rambling for now, have a great weekend!

Thanks for the words of wisdom on concentration on the three main events. I need to focus on running more since I am not very good at it and am just getting back into running. Good thing the sprint tri is only 2miles of running I will be able to conquer that distance. I do strength training and weight lifting to get my body tightened and toned back up. I don't lift heavy since I don't want to bulk up.  

I have a question. When riding the bike to save the energy in your legs for running should I be pushing through my heels when peddling or more with my toes or use my whole foot?

I have the same question as Emily....  

Mike, 

For a long time, i have thought about whether or not to do strength training and have dabbled at it. My background even as a youth involved a lot of practical strength training in that i lived on a farm for about 4years and of course baled hay, forked manure, and everything you can imagine strengthened me, i went from that to being a tender for a mason which involved 35lb blocks, lentils, mortar mix, you get the idea anyway by the time i was 18 i had never lifted weights but was by all accounts as strong as anyone else. All that and good genes and taking care of myself has done me well and i am not big on weights. What i do is train in race mode in each discipline at different times, which i think gets my body and my mindset ready to perform when the time comes. All this being said i can understand people using weights to accomplish building strength to race. The thing is that i am a grounds keeper for over 30years and it is a physical job that is taxing at times. The bike and swim are indeed my weakness, right now i plan on swimming 2 or 3 times a week starting on the 21st, running 5 days a week with Mon & Fri. my days off, which leaves me with what to do on the bike. If you were me and wanted to do a HIM April 6th how would you approach the bike training? I know thats a really loaded question and you don't really know me so i am not looking for a definitive answer just a general outline of what it takes training wise to make it.