Gray Guys/Girls Master's Focus Triathlon Mentor Group--CLOSED (Page 33)
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![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by k9car363 This is pretty much directed at those who are in the Weight Loss/Workout Challenge. Back when we started the challenge, I said we would likely end it around the end of March. That was based on information that the winter mentor groups would likely end around the beginning of April. Steve and I had a chat a couple days ago and our recollection is that the winter groups typically end around the middle of May. I think, barring any disagreement from the group, that we should extend the challenge and have our final check-in on Sunday, May 3. If the group suddenly ends before 5/3, we will go the the most current weekly results for the winner and I will contact you to arrange to get you "prize" to you. Does that work for everyone? Sounds good to me. Scott I. |
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Official BT Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Doctor cleared me for EASY running. Went for a couple short easy runs, could tell I hadn't run in a few weeks but didn't collapse in the street so that was something to hang my hat on! Workout minutes - 427 Weight loss - lost 2.3 pounds Happy camper here! |
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![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by k9car363 Hey Everyone - Here is the more detailed breakdown I promised for the Weight Loss/Workout Challenge. How you earn points -
Weight went up to 152 (ugh!) and I exercised 11hrs 29min (230 min swimming, 330 min biking, 109 min running, and 20 min strength training). So, my points for the week:
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![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by k9car363 Doctor cleared me for EASY running. Went for a couple short easy runs, could tell I hadn't run in a few weeks but didn't collapse in the street so that was something to hang my hat on! Workout minutes - 427 Weight loss - lost 2.3 pounds Happy camper here! Congratulations Scott! That's really good news! Scott I. |
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![]() ![]() ![]() ![]() ![]() | ![]() Scott, Glad to hear you're on the mend and back on the street. Great news. I did a bit of backsliding this week: 363 workout minutes: 12.1 points 2lbs gained ![]() Total: 10.1 points The snow is gone from the roads and bike paths, so my runs will be done outside from this point forward. Enjoyed a 7.5 mile tempo run on Saturday. Happy with my run progress over the winter. Next step is to take the bike off the trainer and get outdoors for a ride this coming weekend. Happy training to all. Dave |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Scott - Glad to hear your very good news. Weight Loss Challenge: 6.78 hours working out = 13.5 points No weight gain/loss = 5 points Total = 18.5 points
I swam and ran today but I had a very near accident (my own fault). I was running along a lakeshore and I was admiring the view and just enjoying the beautiful day when I almost ran into the back of a parked car. I reacted fast enough that I only left two palm prints on the back end of the truck but I'm so glad I didn't leave a face imprint. After I made sure no one saw what happened I continued on the run more embarrassed than anything. |
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Veteran ![]() ![]() ![]() ![]() | ![]() 432 mins working out = 14.4 lost 2.5 lbs =2.5 no weight gain = 5 Total 21.9 Scott, Glad to hear you are moving forward so quickly! Scott I, I don't know where you find the time for all of those hours, I guess i need to start adding a morning workout! Like Dave, most of the snow is clearing off of the roads making running much easier, still need some rain to wash off all of the road grime before i head out on the bike. Dan |
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![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Mountaindan Scott I, I don't know where you find the time for all of those hours, I guess i need to start adding a morning workout! Hi Dan, Yes, I often workout twice a day. I swim 3 to 4 mornings a week and bike or run most evenings. Three to four hours of swimming and four to six hours on the bike trainer (low-volume TrainerRoad base training plan) gets me near ten hours. Two to three runs generally pushes me over the 10 hour mark. This week is a recovery week, so it will be less volume. TrainerRoad is working really well for me. I can still get a good workout when the weather is bad or it's dark outside. I also get good feedback on my progress with the periodic FTP tests. I have to do some riding in the real-world to improve my bike-handling skills, but TrainerRoad has really helped me build power and endurance on the bike. Scott I. ----------------------------------------------------------------------------- "You aren't old until age becomes your excuse." Joe Friel |
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![]() ![]() ![]() ![]() ![]() ![]() | ![]() I'm glad to have all of my injured & previously injured friends. I take encouragement from you. My sports med doc diagnosed me with high hamstring tendinopathy, and my PT says no speed, no hills; I can run, but zone 1 only and not more than 45 minutes at a time, up to 3 x/week. I should have gone to these guys last year when I had a worse injury. They are serious triathlete themselves, and they get it. Fortunately biking doesn't bother me. I've started with the trainerroad and think I'll like it. I kind of like knowing I don't have to ride outside until the weather is really appealing. It's definitely not that yet! Deb |
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Official BT Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Current point for the Weight Loss/Workout Challenge - (0405_weightloss_workout.jpg) Attachments ---------------- 0405_weightloss_workout.jpg (60KB - 4 downloads) |
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![]() ![]() | ![]() Sorry for no show last two weeks on report 2 weeks combined 10 points no weight gain 4 points for 4 lbs lost 26 points for 13 hours exercise 42 points as on last Sunday Happy Holiday, belated Tom |
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![]() ![]() ![]() ![]() ![]() | ![]() I'm getting ready to start a 16 week HIM training plan with the intention of entering the Timberman 70.3 race in August. The plan seems simple enough: 3 swims, 3 runs and 3 rides per week, with distances building as you go. With that said, I'm a bit concerned about maintaining my core strength and flexibility during this time period. Over the winter, I typically did 8-9 workouts per week, with 2 yoga sessions and one strength/core session included as part of the 8-9 total workouts. Looking at the HIM plan, Monday is a rest day and Tuesday is a single workout (bike). I'm wondering if I could still practice yoga on Monday night and do strength/core work on Tuesday night under the increased training load, or if that would be setting myself up for burnout. I'm interested in any insights or experiences my fellow Gray athletes would care to offer. Thanks, Dave |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by DJP_19 I'm getting ready to start a 16 week HIM training plan with the intention of entering the Timberman 70.3 race in August. The plan seems simple enough: 3 swims, 3 runs and 3 rides per week, with distances building as you go. With that said, I'm a bit concerned about maintaining my core strength and flexibility during this time period. Over the winter, I typically did 8-9 workouts per week, with 2 yoga sessions and one strength/core session included as part of the 8-9 total workouts. Looking at the HIM plan, Monday is a rest day and Tuesday is a single workout (bike). I'm wondering if I could still practice yoga on Monday night and do strength/core work on Tuesday night under the increased training load, or if that would be setting myself up for burnout. I'm interested in any insights or experiences my fellow Gray athletes would care to offer. Thanks, Dave Dave--sounds like you've got a solid fitness base to work with. When I was working up to my 70.3 races I was pretty dedicated on getting my 9 tri specific workouts in every week over six days. I was following a similar program to yours that plugged in the nine workouts across six days. As I got into the meat of the schedule I found I really needed that full, complete rest day to regroup and recharge otherwise my workouts later in the week were compromised. . I would think you can cautiously add in the Monday Yoga workout as long as you keep it relatively tame. I used to plug in a light weight workout on my Monday rest day. The key for me was to make sure the first priority was being ready to start the next week of training on Tuesday morning with energy. When I felt that the Monday night session was starting to hurt the quality of my Tuesday workout, I pulled the plug...which usually happened about mid-way through the 12 week build as the mileage, intensity and training hours continued to accumulate. I would use extreme caution with following that with a second core/strength workout the next night. Why temp fate with workouts that aren't fundamental to being stronger/faster in the swim, the bike or the run? The accumulated training hours build every week and it's very easy to push your body into overload. I think the key for all us gray guys/girls is being hyper-sensitive to the signals and feedback we get from our bodies. That small hitch today quickly turns into a tender joint tomorrow. And just as quickly you're suddenly on the sideline with an overuse injury that costs you three weeks of training. Good luck! Steve |
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![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by lutzman When I felt that the Monday night session was starting to hurt the quality of my Tuesday workout, I pulled the plug...which usually happened about mid-way through the 12 week build as the mileage, intensity and training hours continued to accumulate. I would use extreme caution with following that with a second core/strength workout the next night. Why temp fate with workouts that aren't fundamental to being stronger/faster in the swim, the bike or the run? Thanks for the response, Steve. It seems like my thinking on continued yoga/strength training is fairly aligned with your suggestions. In looking at the numbers, my current s/b/r training volumes are at about the week 5 volume of this plan, so I'm cautiously optimistic that I can continue at least one yoga session/week for awhile. While I really like the Tuesday night strenght/core workout, If I'm being honest, I enjoy socializing with my fellow tri club members almost as much as the workout. Its one of the most fun training sessions each week. The class ends in mid May, about the time my HIM training ramps up. So I'll take it one week at a time and bag it if I start to drag. Hope everyone has a great week. I'm looking forward to it., since Spring arrived here in a big way this weekend. 60 degrees and sunny ! Dave |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by DJP_19 Thanks for the response, Steve. It seems like my thinking on continued yoga/strength training is fairly aligned with your suggestions. Hope everyone has a great week. I'm looking forward to it., since Spring arrived here in a big way this weekend. 60 degrees and sunny ! Dave Spring here in Washington State as well Dave. Windy, but mostly in the 60's. Beautiful. Good luck with the ramp up and the gym workouts. Like I mentioned before, just watch your day after training. If those start to feel sluggish or compromised, it's time to drop the evening gym workouts. Good luck and stay healthy! Steve |
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![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by k9car363 Hey Everyone - Here is the more detailed breakdown I promised for the Weight Loss/Workout Challenge. How you earn points -
Lost 1 pound (to 151) and I exercised 9hrs 53min (185 min swimming, 240 min biking, 148 min running, and 20 min strength training). So, my points for the week:
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Official BT Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by lutzman Originally posted by DJP_19 I'm getting ready to start a 16 week HIM training plan with the intention of entering the Timberman 70.3 race in August. The plan seems simple enough: 3 swims, 3 runs and 3 rides per week, with distances building as you go. With that said, I'm a bit concerned about maintaining my core strength and flexibility during this time period. Over the winter, I typically did 8-9 workouts per week, with 2 yoga sessions and one strength/core session included as part of the 8-9 total workouts. Looking at the HIM plan, Monday is a rest day and Tuesday is a single workout (bike). I'm wondering if I could still practice yoga on Monday night and do strength/core work on Tuesday night under the increased training load, or if that would be setting myself up for burnout. I'm interested in any insights or experiences my fellow Gray athletes would care to offer. Thanks, Dave Dave--sounds like you've got a solid fitness base to work with. When I was working up to my 70.3 races I was pretty dedicated on getting my 9 tri specific workouts in every week over six days. I was following a similar program to yours that plugged in the nine workouts across six days. As I got into the meat of the schedule I found I really needed that full, complete rest day to regroup and recharge otherwise my workouts later in the week were compromised. I would think you can cautiously add in the Monday Yoga workout as long as you keep it relatively tame. I used to plug in a light weight workout on my Monday rest day. The key for me was to make sure the first priority was being ready to start the next week of training on Tuesday morning with energy. When I felt that the Monday night session was starting to hurt the quality of my Tuesday workout, I pulled the plug...which usually happened about mid-way through the 12 week build as the mileage, intensity and training hours continued to accumulate. I would use extreme caution with following that with a second core/strength workout the next night. Why temp fate with workouts that aren't fundamental to being stronger/faster in the swim, the bike or the run? The accumulated training hours build every week and it's very easy to push your body into overload. I think the key for all us gray guys/girls is being hyper-sensitive to the signals and feedback we get from our bodies. That small hitch today quickly turns into a tender joint tomorrow. And just as quickly you're suddenly on the sideline with an overuse injury that costs you three weeks of training. Good luck! Steve Hey Dave, Sorry I didn't respond faster - my wife and I went away for a couple days and I wasn't keeping up with the forum. Adding to what Steve said, most pre-written triathlon training plans follow a general form of periodization (I attached a general periodization schedule below). In addition to periodization there is the concept of specificity which says that if you want to become good at something you need to do that thing. When you combine the concepts of periodization and specificity another simple guideline appears - the further out from your 'A' race you are, the less your training will look like your race; conversely, the closer to your 'A' race you are, the more like your race your training will look. During the prep and early base phases your training will be quite different from your 'A' race - you may be doing things like swimming drills or isolated pedaling drills to improve technique, you may be doing yoga classes or lifting weights. As an endurance athlete, you are never going to stop during a race to lift weights! However, as you move through your training plan and begin to approach your 'A' race, your training will begin to look more and more like your race. That is where specificity really begins to kick it - if you want to run 7:00 miles you need to run 7:00 miles in training. If you want to swim 1:30/100 you need to swim 1:30/100 in training. That is all a round about way of saying that during the prep and early base phases, adding yoga and/or strength training in to your plan will not be a problem. As you get into late base and the build phase, your intensity and volume are going to begin to ramp up to a point where the recovery time becomes a premium. Dropping yoga and wights at that point is not going to impact your fitness as you will have more than enough training frequency, volume and duration to continue to build fitness. As Steve mentioned, you are going to need that rest day later in your training plan and that single "easy" bike ride on Tuesday won't look or feel so easy when all of the other training stress begins to pile on. Hope that answers the question. Edited by k9car363 2015-04-12 1:13 PM (periodization general overview.jpg) Attachments ---------------- periodization general overview.jpg (45KB - 5 downloads) |
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Official BT Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by EchoLkScott I start the Sustained Power build plan tomorrow. The first ride is a 20-minute FTP test. I'll let you know how it goes.
Yeah, you enjoy that! I believe a 20-minute FTP test is pretty close to the top of my least favorite things to do but that's just me. You'll do fine! |
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![]() ![]() ![]() ![]() ![]() | ![]() Scott, Thanks for the comments and periodization table. This gives me a bit more guidance around timing. At this point, I"m roughly 18 weeks out from the August race, so I'll probably continue yoga and perhaps strength for a few more weeks to see how I feel. My barometer will be how fresh I feel during my S/B/R workouts. I'm guessing that by mid May, I"ll shift to a build phase that is solely based on S/B/R workouts in the training plan. Of course, these things always sound great on paper, so we'll see what happens when the rubber meets the road. Thanks again. Dave |
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![]() ![]() | ![]() I guess it is official... my husband and I registered for Calgary 70.3 on July 26. Course now reading Wenceslasz's race report, I am more than a little nervous. Anyway, I am still riding with my friend while she is training for IMCDA so my riding is a bit ahead of schedule and hilly since CDA is a hard hilly course. We were supposed to ride for 4 hours today but the cold and wind gave us a rest day instead. My two hour nap was awesome. I have also signed up for a local triathlon tri clinic with a girlfriend that has never done a tri - so every Tues eve I will run or spin and every Thurs is a deck coached swim until May 28. Right now - at least until May 28 I have two activities per day 5 days per week. I am concerned as I will be on vacation in NYC for 8 days the week before Calgary and I won't be able to bike- I do plan to run Central Park and will probably have to pay a visitor fee to swim at a local health club but my hubby says no worry - as it is part of taper. I would love to hear your expertise about your halves and training experience.
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![]() ![]() ![]() ![]() ![]() | ![]() Weekly results: 307 workout minutes: 10 points no weight gain : 5 points Total: 15 points |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Tammy - You'll have a great time in Calgary and I'm looking forward to reading what you have to say about Boise and Calgary. The fellow I train with is from St. George, Utah and he's been trying to interest me in heading to Boise for their HIM. Trouble is we have too long of a wish list. You shouldn't have much trouble making the leap to a half just keep at your training plan. And, don't underestimate the power of a nap and tapering properly. The swim in Auburn Bay was quite nice - not too warm and NO weeds. Some lakes can be gross but this was quite decent. The wetsuit strippers I had were really good and fast - seemed like they had been trained. The bike ride is a bit short (87.8 km or 54.6 mi) and the 2nd half is faster than the 1st half. Wind can be a problem at times but you should be ready for rolling hills and wind. There were only a couple really fast downhills, a couple biggish uphills but no hard climbs. Best thing to help prepare is to add a 20 minute run off your bike after bike rides (as often as possible). The run is mostly flat except for one nasty hill about 4K in (long and steady decline on the way out but hard coming back up to the finish when you're tired). By all means ask questions if you think of anything you're unsure of. The only thing I'd be careful of in your trip before the race is restaurant food. Your cycling shouldn't be a problem thanks to the taper. I'm pleased to say I'm signed up for ChelanMan in Washington in July. Somewhat apprehensive but it should be a good time. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Weight Loss Challenge: 13.96 hours working out = 27.9 points (really good week for me but this week will be a lot slower) No weight gain = 5 points Only minimal weight loss. Total = 32.9 points.
The whole week felt pretty good but I'm really glad to be on a recovery week. |
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![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by k9car363 Originally posted by EchoLkScott I start the Sustained Power build plan tomorrow. The first ride is a 20-minute FTP test. I'll let you know how it goes.
Yeah, you enjoy that! I believe a 20-minute FTP test is pretty close to the top of my least favorite things to do but that's just me. You'll do fine! Well, that was a rare form of torture! This was my first 20-minute FTP test - I previously did 8-minute FTP tests. That period from 11 to 14 minutes was really tough! My FTP has gone up roughly 4% in the last month. I'm now in the "Sustained Power Build" plan. The rides are getting more interesting. First up - Avalanche Spire: "6x6-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP". Guess I get to feel-that-burn in my thighs again Wednesday! Scott I. ----------------------------------------------------------------------------- "You aren't old until age becomes your excuse." Joe Friel |
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![]() ![]() ![]() ![]() ![]() ![]() | ![]() Finally we have had some nice-ish days, good enough to take the cycling outdoors. I had forgotten how much I really love it! Deb |
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