Shellback1998 Group - FULL (Page 32)

So, As all of you know I had my first triathlon of the year this past weekend. I was pretty disappointed with my performance and after talking to my coach he cleared a few things up for me. I've been doing most of my training in my aerobic zones, and not so much in my anaerobic zones like last year.  So here is how my day went. 

I arrived at transition early as I always do. I like to relax and take my time. I usually get on my bike within 2 hours and bike high cadence low speed to start the  blood flowing in my legs. After biking, I run about 1/2 - 1 mile introducing some speed ups.  Finally, I come back into transition and put  my wetsuit on. I always warmup swimming and I did that as well. It was , a relative cool day but I was starting to get hot so I stayed in the water as long as I could. I was in the first wave start. We had our pre race meeting, and myself and the rest of the wave including the RD walked to the end of onset beach. We all activated our timing chips and started to tread water. The RD counts down 30 seconds.... the the horn blows off. Now you all know how much I hate swimming, My swimming was slower than normal today. Well, I thought I did.. I did a 1/3 of a mile in 13:46... I enter T1, take the wetsuit off, and on my bike within 1:22, I got on the bike and began biking with my HR high, Usually leaving the water, my HR is in the 150's but today it was in n160's. So I only stayed in the aero bars for 5 mins and my HR was high, so I got up and went into the pursuit bars. Once there, I hammered the Bike, not as fast as I can go, because on Sprints, I can average 22-23 mph on the bikes. But for this race, My average was 20.4 mph, and my power output was 310 watts.  I enter T2, take my helmet off, put my shoes on and begin running  within 58 seconds, now, my HR was high, so I knew I didn't have that much I could push. Well, I finished my 5k in 23:07 for a pace of 7:27 / mile with an average HR of 172, which is slow for me. for a total time of 1:08:00 great for 89th overall.  I know it's slow for me, as I can run a stand alone 5k, under 19 mins at that HR.

Now, after talking to my coach, he was impressed in what I did on the training I have done to date. I am training my body for long distance and not short. So, none of my workouts to date have been V02 max ( speed training)  Just this week, I've started speed work so I look forward to my next sprint at the end of July. I have a few weeks left until my first HIM of the season on July 10th, I have 16 hrs 38 mins training this week, 17 hours 24 mins training next week, 9 hours 31 mins the week after, then 13 hours, 15 mins  finally my taper and race the following weekend.  

So in closing everyone stay focused with your training. Trust your training plans, and stay committed and I know each of you will succeed in each of your endeavors.

Scott 

Scott, how old are you? I've been told 172 is too high. I run in the 150's sometimes and I'm 35. Should I try for a higher one.

I am 33, and my Max HR is 184... Who told you that your HR was to high?

Soo...... How did the swim go? How far did you swim? How long? Great job on the run... It's good every now and then to run on feel, but make sure you keep focused on the goal and not to "Light a match" getting your HR high,  you've been great building that aerobic base up.  Even though it's 102 degrees, make sure your taking a lot of fluid in. Make sure you're at least drinking 120 ozs of water a day. Great progress!

 Scott

The swim went great, I need to get better at my spotting, but my tri training (which starts on Sunday) will help me develop those skills.  Unfortunately I haven't come up with a way to measure the distance I swam.   I did have a few ideas:

• Find someone that has a golf rangefinder to help shoot a distance for me.
• Tie a string to my suit and swim out and then measure the distance of the string

Jen

So, As all of you know I had my first triathlon of the year this past weekend. I was pretty disappointed with my performance and after talking to my coach he cleared a few things up for me. I've been doing most of my training in my aerobic zones, and not so much in my anaerobic zones like last year.  So here is how my day went. 

I arrived at transition early as I always do. I like to relax and take my time. I usually get on my bike within 2 hours and bike high cadence low speed to start the  blood flowing in my legs. After biking, I run about 1/2 - 1 mile introducing some speed ups.  Finally, I come back into transition and put  my wetsuit on. I always warmup swimming and I did that as well. It was , a relative cool day but I was starting to get hot so I stayed in the water as long as I could. I was in the first wave start. We had our pre race meeting, and myself and the rest of the wave including the RD walked to the end of onset beach. We all activated our timing chips and started to tread water. The RD counts down 30 seconds.... the the horn blows off. Now you all know how much I hate swimming, My swimming was slower than normal today. Well, I thought I did.. I did a 1/3 of a mile in 13:46... I enter T1, take the wetsuit off, and on my bike within 1:22, I got on the bike and began biking with my HR high, Usually leaving the water, my HR is in the 150's but today it was in n160's. So I only stayed in the aero bars for 5 mins and my HR was high, so I got up and went into the pursuit bars. Once there, I hammered the Bike, not as fast as I can go, because on Sprints, I can average 22-23 mph on the bikes. But for this race, My average was 20.4 mph, and my power output was 310 watts.  I enter T2, take my helmet off, put my shoes on and begin running  within 58 seconds, now, my HR was high, so I knew I didn't have that much I could push. Well, I finished my 5k in 23:07 for a pace of 7:27 / mile with an average HR of 172, which is slow for me. for a total time of 1:08:00 great for 89th overall.  I know it's slow for me, as I can run a stand alone 5k, under 19 mins at that HR.

Now, after talking to my coach, he was impressed in what I did on the training I have done to date. I am training my body for long distance and not short. So, none of my workouts to date have been V02 max ( speed training)  Just this week, I've started speed work so I look forward to my next sprint at the end of July. I have a few weeks left until my first HIM of the season on July 10th, I have 16 hrs 38 mins training this week, 17 hours 24 mins training next week, 9 hours 31 mins the week after, then 13 hours, 15 mins  finally my taper and race the following weekend.  

So in closing everyone stay focused with your training. Trust your training plans, and stay committed and I know each of you will succeed in each of your endeavors.

Scott 

Sounds like you had a pretty good race, even if your performance fell below your expectations.  Keep at it -- as you said, your A race is yet to come, and I've no doubt you'll reach your goals in that one.

Oh, and 1:08 was only good enough for 89th?  Was this like a super-sprint or a huge race or something?  At almost every sprint I've been to, the winner usually finished around 1:05, sometimes more, sometimes less depending on the course. 

Anyway, good luck with the training!

I am 33, and my Max HR is 184... Who told you that your HR was to high?

No, the winner was in the mid 50's maybe 54 or 55 mins. It was a 1/3 mile swim, a 10 mile bike and the 5k. Thanks for the encouragement!  I'm better now, I was upset over the weekend though. 

Scott

A lady that works at the Y I go to. I don't think she's correct at all. My max is in that range. She's an aerobics instructor and I'm not sure she's familiar with the kind of training I'm doing.

I had an awesome 40 min swim workout tonight, then worked out with the water weights for my legs and arms. I'm swimming like I used to in the old days. Got my 100m time down to 1:45!

You can't determine you max HR just by looking at someone.  There is testing that needs to be done.  At my club, they call it CardioPoint, here's a description:

CardioPoint

Identify the optimal heart rate zones where your workouts are most effective. Ideal for everyone from beginner to performance athlete. Measure key cardiovascular training markers, including anaerobic threshold, aerobic base and VO2. Know how many calories you burn during exercise. Develop a customized cardio plan.

I was going to try explaining the zones in my own words but found a better resource:

http://www.lifetimefitness.com/modules/heart_rate/heart_rate_training_chart.pdf

That was VERY helpful. I need to spend some more time in Zone 4. I work in 3 a lot, but I need to "push it" if I'm going to get faster and go longer!

That was VERY helpful. I need to spend some more time in Zone 4. I work in 3 a lot, but I need to "push it" if I'm going to get faster and go longer!

My neck is about 80% this morning which is what I expected. It always follows the same pattern when this happens. So I decided I'd do about a 17 mile bike in Z1 and low Z2. I leave my house and it's blue skies. I get all of 3 miles out and this freak storm comes out of nowhere and the winds are howling and the rain isn't far behind. I hit my driveway just as the skies open up and I only get in 6.12 miles. I also worked harder than I wanted to getting home which is fairly hilly to beat the storm.

The bike actually loosened up my neck so I thought ok I'll hit the Y and swim a 1000 yards and hit the whirlpool and steam to relax.By the time I drive to the gym it's blue skies and again and I'm thinking dammit that sucks. I go in an stretch out again. Just as I get to 1000 yards the lifeguard blows the whistle and says everybody out of the pool there's lightening. So I get screwed out of the whirlpool which I really wanted for the neck.

Good news is the swim I concentrated on form really hard and was doing 100's on two minutes which is pretty slow compared to my normal lane pace. I started out bringing them in at 1:47 and with no extra effort finished bringing them in at 1:40. Love when that happens.

Oh well for better or worse that's it until Sunday and Ashland. I will be hitting the Y for a long stretch and whirlpool both tomorrow and Saturday to stay loose.

total time of 1:08:00 great for 89th overall.  I know it's slow for me, as I can run a stand alone 5k, under 19 mins at that HR.

Now, after talking to my coach, he was impressed in what I did on the training I have done to date. I am training my body for long distance and not short. So, none of my workouts to date have been V02 max ( speed training)  Just this week, I've started speed work so I look forward to my next sprint at the end of July. I have a few weeks left until my first HIM of the season on July 10th

So in closing everyone stay focused with your training. Trust your training plans, and stay committed and I know each of you will succeed in each of your endeavors.

Scott 

Wow, those are impressive numbers if you ask me man!  Very inspirational!  That upcoming HIM is gonna be a breeze for ya! =)

~Roland

No, the winner was in the mid 50's maybe 54 or 55 mins. It was a 1/3 mile swim, a 10 mile bike and the 5k. Thanks for the encouragement!  I'm better now, I was upset over the weekend though. 

Scott

So.... I want to know everyone's weekend plans. What do you have planned to better yourself this weekend?

Scott

Been getting myself back on track this week and my body sure felt the difference from not training the past weekend.  Tonight will be a max ^Z3 4.40 mile run, a 1450 yard swim tomorrow (maintaining good form), and 17.30 mile bike Sunday. 

I'm going to graduate myself into the TI Fish Drills now.  I've been practicing Sweet Spot and I've been moving along straighter than before so I think I've mastered that drill (as well as looking up).  My balance has improved greatly!  Yay! =)

I also talked to a LA Marathon runner and got him into training for a triathlon during my last swim.  He's excited about it and is thinking of doing one in October.  I'm gonna try getting him to join me in my Sept 11th one!  muahahaha! 

~Roland

Always good training with like minded people. Congrats... It will be fun.  I still think you should do a triathlon before September though

Scott