Evondo's Group - CLOSED! (Page 30)

Yeah, everything I read seems to indicate that the bronze plan is sufficient to get you comfortably through an HIM.  I just knew I was going to end up bumping up a lot of the mileage to begin with, especially on the bike so figured why not.  I have a second HIM later in the year so it will be interesting to see how it goes.

Wow this group moves so fast.  I think I have to check in more frequently than once a day or else I get behind.

I'm not going to bother posting 2009 totals, I totally sucked tracking my workouts there for a bit so it's not accurate.  But seeing everyone post there's has me totally motivated to actually keep decent logs this year.

I drove by my gym about 10 minutes ago on the way back to the office and the lot is already hopping.  I have a feeling I'm going to need to shank someone to get a lane in the pool and a spin bike tonight.

So Eric, did you ever see my post about posting the weekly swim workouts for us again?  It was probably 20 pages back at this point.  But basically the workout with the drills and whatnot like you did way back in our old group.  A few others seemed interested too.

I think I could definately use some more structured swim workouts as, at this point, I'm kinda doing the "jump in and swim for 45ish minutes or 1500 yds, whichever comes first" workout.  While that's groovy and all, I feel like I'm probably missing out on an opportunity to get stronger/faster/whatnot.

No HIM for me yet but I am finding the numbers very light for my workouts on the BT plans and I am increasing volume almost every W/O. Partly because I am unable to hit every one of them and partly because they are too light.

I must have missed that but we can start it up again... Here's an endurance workout that should be good to start everyone off:

Endurance WO (1700+)
WU: 1x200 swim
WU: 1x200 fist drill
Main: Increase/decrease each part of main set by 100 to meet required distance
Main: 1x400 steady swim
Main: Rest 1'
Main: 4x100 15" rest w/paddles hold faster than 400 pace
Main: Rest 1'
Main: 1x400 steady swim
WD: 1x100 easy

I have a list of the common drills at my website http://www.ironprep.com/swimming-drills

I'll post another workout weekly IF 5+ people reply to this workout to say they did it and if Nicole ever misses a week, we'll have to sit and wait until she makes it up, after it all this is her idea

This is what I need though I am going to have to look stuff up because I aparently don't speak swim.  However, this week may not work with it being so cold and my pool being closed and all.


Justin - I did call a 24 hour fitness and it would cost us almost $30ish more a month than the Y costs, I really thought it would be cheaper.
I am going to check into LA Fitness.  Do you know if the one right on 290 north of me has a pool?  Do they all have pools?

Edited by KeriKadi 2010-01-04 3:45 PM

I haven't looked at the BT plans much, I probably should but in the meantime... What are the max run/bike distances of the plan? How many times do you go >10mi run and >50mi bike?

You can ask questions

Oh, that was a dig at ME.  It only means I haven't looked at enough swim plans to know how to read them.  I am sure I can figure it out but if not I will definitely ask

Hi group,

I am back into groove!  Been reading through the past pages and some excellent stuff!  A lot to absorb!  

Back on track and back to eating healthy!!!!!!

In the spirit of things, I will post my numbers as well.

2009 totals
Bike:	71h 51m 54s  - 1239.19 Mi
Run:	154h 40m 13s  - 1063.95 Mi
Swim:	88h 54m 05s  - 179289 Yd
Strength:	14h 15m
Boot Camp Conditioning:	1h 30m
Core Training:	2h 20m
Elliptical Training:	20m
Misc.:	2h 30m

I seriously doubt 2010 numbers will be as good.  Just going to try and enjoy staying in shape.

And Justin - I am seriously impressed how much you volunteer

Keri - 24 has deals running all the time so I would keep checking back. 

Uh oh Nicole - I think Eric is calling you out!

They go by time instead of distance (except for swim) but the plan I have seems to have sessions that are long enough often enough to do well in an HIM if you stick to the program.  They also have a build up phase then start to focus on things like some speed work, hills, etc.  They seem to do a few race simulations throughout the program as well which I think will be key for me.

Perfect motivation for you Nicole!!!!

I'm IN for the weekly swim workouts!!!!!  Hoping to get to the pool Wednesday night this week.

Question for the group..... If I happen to have 30 minutes of down time at home, worth it to get on the trainer just for 30 minutes OR should I wait until I can fit in a longer ride?

I'm not in for the swim workouts cause this is the month I stop being a chicken sh** and join the masters team.  Yup, starting tomorrow morning I am going to be hauling my little intimidated arse to the pool at 5AM to show everyone just how slow someone really can swim. 

30 minutes today is better than cramming workouts together later in the week but you already knew that right?

Or you going to use those 30 minutes to go buy some race wheels?

If I only had 30 minutes I would run, if you just ran yesterday I would stretch for 30 minutes.

5 minute warm up, 20 minutes of intervals, 5 minute cool down = big puddles next to the bike.  Just make it a quality session and the short time frame will feel so much longer.  Change up the intevals.  Maybe 5 minutes with 1 minute rest, or 30 secs effort, 30 secs rest (rest means easy spin).  1 minute on/1 minute off.  2 minute intevals.  Endless possibilities of torture.

I really like this one for when I'm time crunched. You'll leave the trainer exhausted in no time at all...

I'm not doing intervals yet and 30 minutes still seems like forever on the trainer to me.  I would think if you add some tension and sprints in there 30 minutes could be a great work out.

Right now the closest I have done is Lilia-Intervals where my 2year old yells "faster Mommy, faster" and I do for as long as I can but as soon as I slow down she starts yelling at me.  Maybe I could rent her out and collect some toddler training fees.


Edited by KeriKadi 2010-01-04 4:52 PM

So, I am a DBA, which often means late nights.  Last night I was called at midnight, went back to bed a little after 1AM and was called again at 3AM.  Everytime I get up for work it takes me a long time to fall asleep.  Especially after that first call since I knew the problem was not yet solved.  I had planned on a run today but I am going on fumes right now (still working a regular work day).  Normally I'd blow off my workout with no issues cause I would just make it my rest day (which is why I plan to never schedule rest days again, crap like this does it for me).  But, I am heading to Tuscon Thu and the later half of the week will be messed up workout wise.  It will be an active vacation with hiking and I most likely will get a few runs in.  Do I just take the rest day or HTFU and go run?  I just don't know if a bad workout is worth it or if I am just looking for excuses to not work out. 

wanted to share some pictures I took today at riding...

Here's who I spent three hours of my day with...





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bzgl40 - 2010-01-04 10:11 AMSounds like everyone is coming out of vacation and ready to hit it hard.  Anyone using the BT training plans?  I decided to upgrade to silver and plug in the basic silver HIM plan.  I originally had in the Bronze beginner one but decided it was way to light.  This is going to be my first HIM but I am fairly use to the distances and then some of the bike and run.  I imagine I'll tweak it quite a bit as I go along though, especially the bike due to the number of centuries I plan on riding this year.

I have used the BT Sprint to Olympic Bridge and found it very adequate for preparing me for the Olympic distance last summer. I will be using the Olympic to HIM Bridge here at the end of this month after I get a few weeks of training all 3 disciplines again during the month of January.

Speaking of which, I plan to get in the pool on Thursday. I was planning to do that tomorrow, but there are a ton of conflicts I can't work around...and the facility I swim at is a 45-minute drive one way, so I pretty much have to plan a swim day in advance. Then, sometime in the near future I should really think about dusting off the bike.........