dragoman's group - FULL (Page 3)

OK now i've gone and done it - signed up for Batavia Sprint on June 10.

http://www.bataviatriathlon.org/ 

So do I pick that date and count backwards for a training program?

Congratulations, Dave!

The bike and run are a little longer than your average sprint, I believe. You should take that into account. If I were you, after finding a 20-week training plan, I'd probably add maybe a little 10% to my average bike and run distances stated on the plan.

If you have more weeks available than the plan requires, just repeat the initial weeks for base training.

BTW, I'll also be racing on that same day!

Hi Felix,

 Seems the volumes in the 20 week programs are much less than what I currently do...

Quality should always prevail over quantity. By this, I mean that it's better to do a 20 min. run doing tempo, working on intervals, accelerations or doing speed work than 40 min. in zone 1, for example, unless you're building base.

If you feel that you've already got a solid base, then maybe you should start mid-way through the plan and build up from there. However, these are well-structured plans aimed at getting you prepared and well-rounded and taking you to the starting line injury-free.

They are templates, however, and will not be suitable for everyone, so feel free to make the adjustments necessary to help you reach your goals.

as a few of us are still looking to get bicycles.. I have a question... 

once i get a bike it is still pretty nasty to ride outdoors here in chicago, do you recommend a trainer over a stationary bike at the gym? what about bike computers and all that fun stuff?

Great question, Dave!

Get a trainer and ride indoors, preferably. That way you'll be on YOUR specifically fitted bike instead of one at the gym. I've found that while on the trainer I prefer to use a fan a few feet in front of me because I'm a heavy sweater. It's also great mental training for me, basically because I love to be outside, but who doesn't. It takes a great deal of discipline to ride indoors for long periods of time. If you use a trainer, the RPE might be higher than actual effort, so I would recommend using a HRM. You can always hit the bikes at the gym if you need a change of scenery.

I have a very basic, older model like this one: http://www.pricepoint.com/detail/11963-330_MIAM83-2-Accessories-43-Trainers/Minoura-Magturbo-850-Trainer-(tire).htm but it works like a charm. Plus, even if I don't have time to go on a long ride, I'd jump on there and do single-leg and cadence drills in half hour, for example.

Then there's sophisticated stuff like Computrainer: http://www.racermateinc.com/ I've had no personal experience with one, but people who use them swear by them.

Rollers are also interesting but require some practice and serious bike-handling skills. I don't own a set but have tried them and have been able to stay on for slightly over 1 minute.

You definitely want to get a bike computer with a cadence sensor, along with all the standard features. That way you can keep an eye on how fast your legs are spinning. I own a CATEYE Astrale 8, and love it, but I'm sure there's more sophisticated stuff out there.

Hope this helps. Keep the questions coming!

RPE?

Here's a link to BT's glossary of tri terms, so all of you can talk about Fartlekking without blushing.

Check it out!

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1014

This is the bike i am thinking about - seems good entry level tri bike but still has drop bars so can ride like. the geometry is allegedy between a true road and true tri.. good for  getting started and price point seems ok t oo.

I'll be scoping this out this weekend

Dave, no picture or link...but Price Point is a very reliable source, and their prices are hard to beat. Make your it's your exact size and then, if possible, get a good bike fit from your local shop.

I've checked everyone's log and it seems like it's been a slow week for most of us. Please make sure you guys get your training logged in, as well as nutrition, weight, heart rate, etc. (if possible) as often as you can. If you can do so only on the weekends, for example, then let me know.

I want to make sure that we're all on track toward our triathlon goals.  Remember this is more than just a sport: it's a lifestyle change. I know changes don't come easy but once we get going, it's all about consistency. We're triathletes, not resolutionists!

Also, feel free to browse through the different forums on the site, maybe using the search function. There's a great number of topics that may interest you discussed here on a daily basis. You'll find excellent resources in this community and people who range from absolute beginners to some top-level triathletes.

As of Monday, it would be great to see everyone's weekly goals or an update for the ones who have been following them. Also, possibly in that same post, list your planned race date(s) and status (registered, still thinking about it, etc) so we can prepare some kind of calendar.

Have a great weekend!

oops

 http://www.feltracing.com/products/product.asp?pid=26&catid=18,20,51

Felt T43  - new bike this year

Very sweet bike. I love the gearing. It's offered as entry-level, but you can definitely ride hard and fast on it! The frame is absolutely worthy of any upgrades you'd like to make in time. Excellent choice. You also save some bucks by not having to buy aerobars! I also like the fact that the tires are 700c, like most road bikes, instead of 650c as in most tri-bikes.

This is the bike I put money down on today - same price is Felt but higher level of componentry

 http://www.specialized.com/bc/SBCBkModel.jsp?spid=22297&bikeTab=story

their fitter is in new Zealand and will be back in a few weeks. at that point i pay the balance and get exact fit, but they did do the "fit kit" to find right size whiich is a 56. Dispite my short little legs I have long torso, so  you have it.

I hope everyone has a great weekend.

Hello Group!

Dave, I own a Tanita scale that measures body-fat, and it gives me a VERY inaccurate reading. I don't quite remember what the whole scientifical explanation was on why they don't work on athletes. I guess it has to do with sweat rates, mild dehydration, water retention or something like that...I just can't remember; there were a few threads in the Triathlon Talk forum a while back discussing this. The fact is that I would be getting a reading of 23% BF on my Tanita and then went to a sports nutritionist who measured me at 13%...that's a huge margin of error!

So, now, I use weight for reference but get my bodyfat measured every few months. A sports nutritionist is of great help. Nowadays, my biggest issue is that I eat balanced meals and make good choices yet I overdo it with the servings, so I'm trying to address that.... Here's an "inspire me" I sent to another BT'er; I'm posting it here because maybe you can find the info useful.

Good solution you applied to the fact that you missed your swim: to run some more!

Here's what I'm doing to keep track of my weight. I weigh myself everyday under the same conditions (as soon as I get up, no clothes and after bathroom), but since my weight shifts every single day (mild dehydration or water retention or who knows what!), I get the weekly average (the "week" view of the log does it automatically) and see how it's going.

For example, from Jan. 08 to 14 I was at an avg of 76.17 and from Jan. 15 to 21 I averaged 75.14 (wohoo, some progress!).

I'm even going as far as weighing and measuring my food. It sounded freakish to me at first but since I have a home office, I make my own breakfast and lunch, and weighing/measuring the servings doesn't really take that long. I've also gotten good orientation from a nutritionist so I know about how much I should be eating based on my training (right now I'm trying to stay close to 2000 calories). To me, it makes a huge difference because I generally balance out my food, but mess up by having HUGE servings.

This is a slow and difficult "battle" we're fighting, but the rewards are priceless, or so I've heard.

John,

Welcome back. That's a great question and an issue I've had to deal with repeatedly when following a strcit training plan.

Usually what I would do is to skip that week and just continue right where the plan indicates. However, I make sure, if I'm not feeling 100% yet, to take it easy. Bring the intensity and duration down a notch for this week and maybe next week you can go right back into it. That's basically what I did this past week with my back issues: I started doing something everyday but not as long or hard as usual. Don't even think of doubling up.

I hope this helps. BTW, that's a very reputable bike you're looking at. It's earned excellent reviews.  

Good to have you back! Now, where are Vic and Jack?

Félix

Hi Vic,

Welcome back! 

what classes are you taking?

Re: P90X (IMHO)-  I think that ANY exercise program that is not dangerous, and that one does consistantly is of value. Tae-bo, aerobics,  plain old calasthenics will work if applied religiously.  Without a detailed look at it - makes sense -  "muscle confusion" helps keep body from adapting - so the stress of constant change will produce results. Having a detailed plan that you can follow and that motivates you is always worthwhile. Did she get you the whole set? Great Present!

Dave

Vic,

Great to have you back!

I've no idea what that type of exercise is...but then again I'm down here in the third world so a lot of new stuff doesn't necessarily come my way. All I can say is that if it strengthens your core, it'll help your triathlon tremendously and aid in achieving better body composition.

You should always strive for multi-joint exercises instead of single-joint. For example, a squat is mj where as knee extensions are sj.

Most tri-oriented programs generally include the following exercises:

Hip extensions (squats, leg press, etc.), lat pull downs, chest press, seated row, abdominals and back extensions. All of these in different phases.

For working the core, I absolutely love BT's around the world: http://beginnertriathlete.com/cms/article-detail.asp?articleid=486 and it generally takes about 15-20 minutes.

Félix

Hope you kicked butt on the exams! Looking foreard to seeing you round here more!