Gray Guys/Girls Master's Focus Triathlon Mentor Group--CLOSED (Page 33)

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!

• 0 points for no weight gain
• -3 points for 3 pounds gained
• +23.0 point for 689 workout minutes
• Total: 20.0 points

It was a no-good very-bad week on the weight-lose front. Multiple celebrations, both at work and at home, that involved sweet treats. Time to jump back on the wagon!

Scott I.

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"You aren't old until age becomes your excuse." Joe Friel

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.

Current point for the Weight Loss/Workout Challenge -

(0405_weightloss_workout.jpg)

• +5 points for no weight gain
• +1 points for 1 pound lost
• +19.8 point for 593 workout minutes
• Total: 25.8 points

I finally finished the Base II training plan on TrainerRoad. 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.

Scott I.

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"You aren't old until age becomes your excuse." Joe Friel

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.

(periodization general overview.jpg)

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!

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.  I live in a very hilly part of Montana and most of our runs and rides are hilly - just reading about them are a bit concerning.   I have only ever done an Olympic.

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.

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.

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.