Gordo Byrn's Group - FULL (Page 31)

Team,

 Even if you don't strength train, I recommend calf raises (and hip bridges).

 Both videos have been added to the EC article on strength training.

 http://www.endurancecorner.com/library/strength_training/triathlon_strength_training

g

Hey guys.  I've been quiet for a while as my laptop was being rebuilt by a coworker....it's good to have resources like that.  Anyway, getting back into the forum after the laptop issue and traveling for work.

I had an MRI on the right knee yesterday.  Waiting to hear on results today or tomorrow.  My feeling is to get through this season and hit my goals unless there is something seriously wrong. 

 I've had to reschedule my Race for the Cure race (now have a wedding) and the first sprint on my calendar (will be in the Caribbean enjoying turquoise water swims of course).  I will say something...I was spoiled up in Mass because they had sprints all season long.  I'm finding it hard to find races in Jersey without having to travel several hours.  If that's the case, I might as well fly to a more interesting destination than NJ.

 Gordo,  I have to ask if there is much different betwenn 1st and 2nd edition books.  I came home last night to a USPS package with your signed 2nd ed copy.  Thank you, btw.  I was very excited until I saw the look on my wife's face as she handed me the 1st ed. copy that she bought as a Valentines Day gift.  If there are significant differences, I would love to read them both for sure.  just thought I'd ask.

Phil

so, did we settle on a name then?  G-TEAM.  i like it too!

as for my trng today.  SIMPLY SPLENDID.  honestly im feeling the best ive ever felt at this point in my trng - energy is up, no aches and pains.

raining buckets this morning.  couldnt go out. darnitall.  so it was back to the Y for spinning.

ordinary ride.  i didnt have a pen/paper w me to record my HR but kept an eye on my watch throughout.  standard stuff. 

got a little high during the 'runs' - standing intervals, high cadence, mod resistance, w hands in position 2, upright.

not something i would typically do a 'normal' ride, so im not gonna worry much about it.  i think ill just start substituting standing climbs instead of.  my standing climbs my HR was steady, the only time things go higher was during the fast flats/sprints, but these were VERY short intervals.  AV HR was 134.  PK was 156.  MIN was 108

after spin i headed to the pool.

VERY, VERY nice 39 min swim workout, that i rounded off to 45 mins just finish up the final set.  1600 yds. 

gave no thought to my three stroke breathing.  FINALLY habituated.

swim golf 42 strokes/52 mins (50 yds.)  [last time out was 45/56]

2x50 warm up

5x100

2x50 pull

3x50 kick (freestyle, dolphin/butterfly, freestyle)

Endurance ladder

1x150

3x50

1x100

2x50

1x50

1x50

3x50 cooldown (backstroke, breast, free)

focused some on my push offs, and streamlining under the water, coming up kicking, stroking, breathing.  in most cases i was able to reduce my SPL count by 3/25 yds when i got a good push off.

QUESTION G.  is it LEGAL to push off the wall during a indoor/pool swim leg of a triathlon or is every race different in regards to that?  curious.

alrighty then, G-TEAM.  keep up the good work!

stacieb

PHIL....hope the MRI turns up nothing serious.

and taking a race off your schedule to be in the Carribean instead.

id say thats a fair&even trade.    lucky you.

good to see you back on the thread

stacieb

 I think that the 2nd edition is a much better product -- as much due to the publisher's effort as what Joe and I put into it.  That said, if you read the 1st edition then you would have what you need.  The essentials are all summarized in the EC Library and available for free.

 The things that you would miss if you only read the 1st edition: nutrition chapter rewrite, new chapter on active recovery for injuries, more workout ideas, more on power.  That said, if you have the 2nd edition, then you don't need to read the 1st edition (as a warm-up) -- we certainly didn't cut anything that we thought was important, or useful.

 g

 Stacie,

 I'm pretty sure that it will be legal -- it would be tough to enforce a no-push off rule in a pool.  Just double check before the start to get peace of mind.

g

Like the G-Team idea it works for me. Alternative I heard on a 50-cent Cd is G-Unit

No training for me at the moment I have a stinker of a cold so cant try out your advice G. Did go for a gentle run on sunday which cleared my sinuses but 2 hours later I was shattered so think I will leave it until I am better.

Gordo - Any advice for training with a cold ? When I was younger I used to put an extra layer on and sweat it out which I now know is the wrong thing to do. Have been told to do nothing by one person and also to train if no raised temperature by another.

Roll on spring

hello there G-TEAM [or G-UNIT whichever one we choose]

its a deceptively spring-like day today [storms, wind et al heading our way, snow on Sat.  damn groundhog] 

darnitall, i SHOULD have made my way to the trail to run, but it was just SO grey and cloudy this morning, i thought for sure id get caught in the rain, oh well.  shouldacouldawoulda.

i DID free my bike from the indoor trainer today, when i got home from the Y (unscheduled) and headed out my front door.  GLORIOUS 30 minutes round trip, somewhat easy, though there was LOOOONG seated climb towards the end of the ride.  a hill i 'forgot' about.  a little more arduous wrkout than i wanted to do, no easier route home, unless i wanted to go off road, the grass is too sloshy for that, im no worse for the wear.

before that, i put in a terrific 31 min run on the indoor track. [would have been better on the trail. waaaa]  FELT REALLY GOOD.  and let me tell you, to feel this good at this point in my training.  GOLDEN.  usually i would be 'shattered' (to borrow your word DAVE)  SUCH a better way to go about things (thanks G)

HR DATA  31 MIN RUN 1/12

START  honestly forgot to look.  its usually in the 80s.

10 MIN:  121

6 MIN:  142/130  6 LAPS [11 laps = 1 mile]

13 MIN:  142/129  6 LAPS

20 MIN:  145/132  6 LAPS

27 MIN:  146/131  6 LAPS

31 MIN:  150*   the last 3 mins of the run, i ran sprints in the straightaways, and then slowed down in the corners.  3 LAPS.  ended on a sprint/straightaway.

4/END:  106

AV:  135; PK:  162*  im certain the peak came during one of the sprints.  the rest of the run my heart rate was very steady.

im learning to make subtle adjustments in my pace/stride/turn over/arm swing/breathing/relaxing et al to keep that HR 'in the zone'  good practice when i head outside more often and esp come race day.

still working w my 'limits'.  'imprinting' what 119/129/139/149 FEELS like. 

steady as she goes.

and as an aside.  i just got my ZOOT TRIfit RACESUIT (2009)  BETTER THAN CHRISTMAS MORNING let me tell you.

just out of the box, it is by far the most comfortable article of workout clothing i own.  though i have yet to work out in it (ill take it for a swim on Thurs.) the FIT is SUPER DUPER COMFORTABLE. 

the size was 'true'.  seamless construction.  the fabric feels really light.  LOTs of room at the arm holes (one of my peeves)  snug fit in the legs, around the bottom especially (not too tight though) im absolutely confident it wont ride up (another one of my peeves)  sufficient padding, though wondering for longer rides if......and we'll see how it feels when wet.

zipper in the front w coverage underneath (an xtra layer w a zipper too) GREAT for ventilation (another peeve)

id HIGHLY recommend it.  if your looking for a well constructed, comfortable TRISUIT for races, give ZOOT a look-see.  i bought mine off of www.triathletesports.com.

HAVE AT IT G-TEAM.

stacieb

JEFF.  im sure G will speak to the more specifics of training method, BUT....

i just wanted to encourage you, KEEP WORKING AT THE THREE STROKE BREATHING.

i was in your shoes not too long ago and youre SO right.  that two stroke IS a hard habit to break, isnt it?  especially when youve done it for so long.....

and OI.  when im tired/'stressed' i revert back to 'old habits' too.  but now, its how i know i need to 'dial it back'

for certain though, OVER TIME, THREE STROKE will become the 'NEW NORMAL'.  EVENTUALLY you'll just threestroke NATURALLY, and not even have to think about it. 

its a great place to be and makes SUCH a difference so that you are able to 'extend that relaxed swimming endurance envelope' that G talks about.  

you WILL! nodoubtaboutit.

will do.  thanks!

oh yeah.  didnt want to leave out - 20 mins ST and 10 mins abwork....

onward!

1300 yrd swim in 30 min.  Start'n to feel the fitness more-n-more and it feels good.   Slowly but surely, I'm a believer (should of never doubted)!  In Gordo We Trust!  Thnx!!!!

"In Gordo We Trust!"

 Loving that

G-Team,

I have been copying G's responses in the forum in a Microsoft Word document.  I find it useful occasionally to review his material.  Plus, often I'm rushing on a particular day and read over something too fast or have a question 3 weeks after he has already answered it 15 pages earlier in the forum.  I didn't copy the original questions - just G's responses.  It just saves me the time of having to go page by page in the forum if I'm looking for something.  If your interested let me know and I'll be glad to email it to you.

 Jeff

G,

Question regarding setting up a training plan.  Initially I read the first 5 chapters of the the book and then I started skipping from chapter to chapter (kind of like a kid on XMAS morning - I wanted to play with everything all at once).  Now I'm in the process of reading the book more in-depth.  Obviously I'm 2-3 years (maybe more) away from doing an IM.  My short term goal now is to train and do an Olympic distance event.  That doesn't mean that I don't want to do Sprint TRI's - I just want my next training plan to expand upon my endurance and focus on my limiters.  I was wondering if it makes sense to use  "Novice Nick's" training plan as a template for a shorter distance race?  Say.... multiple the workout times by some percentage (40%, 30% ?) and use that a plan.  Or does it make more sense to use what you detailed in the "Your First Triathlon - Training" article and multiple those numbers by 1.5, 1.6 (?).  I'm not looking to make this too complicated - just want to have something that I could use as a template or starting point.  

 I've been sick the last few days as well -- you are not alone!

 If you are sick above-the-neck then light activity is OK, if you are sick in the chest then total rest is the best way to play it.  The risks from a chest infection getting stuck in are too great.

 Train with no raised temperature -- for me that would be easy walking -- and that would probably be fine -- especially as the sunlight is good for mood/recovery.

g

junthank - 2009-02-11 10:35 AM

38m 1200.00 meters 03m 10s /100 meters
10:00 AM

Total focus on technique today. Not worried about time nor distance. I have got to get this biliteral breathing down. Did 10x50 meter intervals, 5x100 meter intervals and 1x200 meter interval. Rested 30 seconds to 1 minute between intervals. I find that as my intervals get longer my technique breaks down and I have a hugh urge to go back to what feels comfortable (2 stroke breathing). So in an effort to break the addiction to 2 stroke breathing I'm just going to keep on doing shorter intervals until I'm comfortable with biliteral breathing. Not sure if this is the appropriate training method approach but I have got to make a change in the pool. No running or biking today - resting the legs for a longer ride on Thursday.

 This approach is what it takes for most people.  You might also try to relax your kick and slow down a little.  With those between interval rest periods you note, your HR could be pretty high by the end of each swim and that might be what is triggering your desire for extra O2.

g

 Please email to me!  :-)

 Put together a Basic Week that fits your life -- post it here and we can talk about it.  Make sure that it fits your life, more than an external template -- that will give you the best chance of sticking to it and that is what builds fitness.

In a couple weeks, I am going to write an article on Specific Preparation for short course racing -- I will be writing to you, rather than Greg Bennett/Hamish Carter (!).  I think that will help guide you in terms of how to modify your week as you head towards your race.

 g