kenail's Group - Closed (Page 3)

Daughter sick yesterday (she is 2 and a half), went to ER. She's never been so sick she couldn't even cry. She just sat there like a lump, even with the doctor poking at her. She's on the mend finally

Didn't get to the pool yesterday, unfortunately, but did a light recovery walk/jog last night for like 20 minutes (walking separated by 2 two-minute light jogs), and my calf/core exercises. Hope to have time to go to gym today for a swim, but wife needs time to work too! If not, I will do bike or run again today, gotta do something to not fall off the horse.

Balancing kids, work, and exercise. Never easy. One nice thing about triathlon training: I am usually able to do one of the sports in a day.

Well, time to get back to work.

Great stuff Ken.

I think i may do a months work on the strength training plan that you pasted the link to, maybe combine that with some distance work.  I've found a 20 week IM training program on here which i shall aim to start after my month of conditioning.  With all that planned out i should be in a reasonable state come July, IM in Sept, giving me a wee bit of flexibility in my training plan so that i may do better than just finish the race  

Ken:

I have two issues for you to address.

The first being VO2max.  This past Sunday I decided to do the LT test as described here on BT. I felt my effort for the 20-min was at my max and finished with nothing left in the tank.  My average HR for this effort was 147 which is what I will be using as my VO2max value.  As a benchmark if I use the age minus 180 it put me at 135. (I know that the age formula is not a good way to go).

So does my number seem appropriate?  Since you have access to my Garmin Connect activites you can take a look at my run from Sunday.

Second, has to do with swimming.

Background: Last summer when I decided I was going to venture in Tri's I decided to get in the pool and start swimming just to start building a base.  These workouts occurred twice a week and were baisically me just swimming freestyle laps for 30-minutes and taking breaks as needed. I did this for about six weeks.  I should note at this point I really wasn't having any issues. I then took a break as our gym closed the pool for cleaning for two weeks then I blew it off for another several weeks at which point I did catch the last OWS session at our nearby lake and did 500m.

Probably a week after that I went back into the pool and after that workout, I got out of the pool and felt very nauseous and light headed...so much so that I had to sit in the lobby for 30-minutes to recover and even after that I had my wife drive us home.  I asked around and searched the web on possible causes. Many of the possible culprets pointed to cold water in the pool affecting my inner ear and my chiropractor mentioning an inner ear issue that many experience as we age.

This episode freaked me out so much I have been avoiding getting back in the pool - until today.

I finally kicked myself in the arse and did my prescribed workout.  This time I used earplugs as one of the suggested ways to help this issue. While at the end I didn't feel as bad as the last time - I did still feel a little out of sorts and a bit nauseous. Some of this could be do to the fact that the salad I ate 2-hours prior wasn't settling well. Was this a bad food choice before a swim workout? Also of note during my swim workouts I drink approx 18-oz of Accelerade.

So, bottom line...

Have you heard of other feeling this way after swim workouts?

Should I cut back on time/length of workout to get my body use to this type of activity?

Here is my swim workout form today.

• Warm-up | 200m
• Drill set | 6x25 - :10 rest (with fins)
• Base Intervals | 4x100 - :05 rest
• Kick set | 4x25 (with fins)
• Cool Down | 200m

Thank for clarifying that. Yes, based on my understanding of the LT Test my Avg HR was 147 for the 20-mins. I will update my Garmin with the new data I get from the BT HR Zone Calculator and see how that affects my workouts. Now I just need a warmer day to get out and do the test on the Bike :-)

I will try your suggestion at Fridays swim workout. I'll cut the distance in half and see how it goes.

Will do.

Hi Ken,

    I wanted to your perspective on brick training.  My 1/2 IM training plan recommends a morning and afternoon workout.  The time I have to train is only in the mornings, so I've been doing both workouts back to back.  Do you see an issue with that?

Ranski I have had that happen, I'd just lower the intensity and/or duration to a level that doesn't do this, and go from there.

Make sure you aren't swallowing too much water, too.

Thanks for sharing that, now I know I'm not the only one.  I will report after Friday to let everyone know if scaling back the length of the workout helped.

I do know that I exhale while under water so I don't think that is it. My other speculation is that the motion of moving my head up to breath is making me a little dizzy.  I breath on my right side only...so I might try breathing every other time on my right side stroke to see if the helps as well.

Ken is there a typo in your response above.  When I plug in the 147 into the BT HR Zone Calculator I get Z1 being 97-125 and Z2 being 125-133.  Did you mean to type Z2 instead of Z1?

Training peaks looks cool I will check it out.

Did a 14 minute swim today, focusing on high elbow catch, and pulling with my lats rather than my delts. It was an amazing difference, felt great. My form had gotten sloppy without me realizing it.

Ken & neuronet

Happy to report that my swim on Friday was better.  I cut the length of training in half for my warm-up, drill set and main interval, but kept my kick set as is.  I am happy to report I wasn't nauseous but I did still feel a bit light headed.  I think I will stick with this length of workout for awhile and really focus on form.

Today was a beautiful day in Kansas City with a sunny sky and temps in the upper 50's - this coincided perfectly with my first transition run day in my training.  I did a 1-hour ride followed by a 10-min run.  The run felt really good and was at my typical running pace with the legs feeling surprisingly well. This is just what I needed to get me out of my swim training funk.

Oh and I signed up for the St. Louis 5i50 (Sprint Course) today. 

Hope everyone is having a good training weekend.