Experior and Slornow's Spring/Summer Mentor Group-CLOSED (Page 35)

Michele - Congratulations on your race ... Triathlete!

I was supposed to swim 1650m this morning but didn't get back from the Foster the People concert until 1am. I am going to switch my workout around and try to get a 6 mile run in tonight and go swimming tomorrow. Tired ... 4.5 hours is not enough sleep ....

Time to start OLY distance training for an 8/4 race, this will be my first step up from a Sprint.  Critique my training plan please.   Just know that I was on the couch for years before starting Tri training 4/2011, so I’m still building base.

The Swim: I think I’m good here, current training at 2k yards twice a week, plan a peak week of 8k yards.

The Bike: My short ride is 26 miles, so again I think I’m ok here.  I plan to have a couple of long rides of 60+ miles before the race.  Peak week of about 148 miles.

The Run: I’m a bit nervous about the run and wanted to get your thoughts/comments.  Current training is 10.5 miles per week (3+3+4.5) with 4.5 mile long run.  My last 2 sprints had 5k splits of about 32 minutes, so a 10k for me will be over an hour and I know it’s going to hurt.  I’m planning for a peak week of 20.5 miles (2.5+5+5+8) with a long run of 8 miles. 

None of my training is very structured, meaning it’s just about getting miles in.  Race plan is stay relaxed on the swim, stay consistant with training on the bike, and survive the run.  My measure of success is to finish, not be last in my AG, and have a FUN race; I don’t want to be miserable on the run.

So what does the group think?

-Steve

Was reading through my Son's Summer training schedule for the upcoming cross country season and saw something that I thought was pertinent to our training as triathletes:

"One key thing to remember as you navigate the Summer is that you can do more harm in a day than good."

Certainly relevant to keep in mind as we miss workouts or maybe try to do more than our bodies are ready to tolerate. One workout will likely mean little come rest day unless it leads to an injury....then it may mean missing the event or competing at less than 100%.

Randy

I've taken a few days to mentally process my race last Saturday.  Figure I'd share my thoughts since you guys are so generous with your experiences.

2012 25th Annual Pawling Triathlon

Saturday was the sixth time I've done this race.  It's a tradition with me as well as a good way to measure year-to-year growth. It's also a really nice and well organized race so it's a fun day.

I awoke to light rain which was better than the thundershowers predicted.  I had my usual pre-race meal of oatmeal and some coffee.

For some reason this year I was completely nonchalant about the race.  Usually I make lists and obsess over my bag and check everything four or five times. I also tend to over-prepare with tons of drinks and foods of different types.  This year felt more like a trip to the mall - albeit with a bike, etc.  I take this as  improvement.

By the time we got to the venue (25 min. away) the rain stopped and it was cool and overcast - perfect weather for a race. Everything was a bit wet but, doable. The race was sold out at 700 competitors but, only 433 showed!!!

I was still very calm when my wave went off for the swim.  I made a conscious effort to go slow and pace myself. I'd say my RPE was about a 6 for the 1/3 mile swim.  Felt great coming out of the water and ran into T1 (unusual for me - I'm normally huffing and puffing). I got into the transition area before I realized it was pouring. I always cover my stuff with a garbage bag so it my shoes were dry and went on easily. Didn't bother drying off so saved a few seconds there too.

My bike was slower than I'd like.  My quads were burning a bit and I wish I did more cycling workouts (or, I should say I wish I didn't skip so many).  Still, I held back to save my legs for the run.  I was determined to have a good run. There was a bagpiper at the top of one hill that provided some great motivation. Even in the rain there were people cheering on the course.

I should mention there is no "flat" in Pawling. You're either going up or going down.  Some days it feels more up than down. I'd say my RPE for the bike was a 6.

I got off the bike and my legs felt great.  No stiffness and I felt strong.  The rain stopped so it was just cold and windy. Again, elastic laces are my favorite tri-related purchase. No more struggling with laces!!

I managed to run the entire course which is great for me. I've only done that once before on this course.  I ran conservatively until 2/3 into the run and was then able to pass two people who passed me earlier.

I finished strong and felt really good afterward. I didn't slog through this race like I usually do.

I'm still BOP but my times are better:

YEAR   PLC    AGE  DIV  TIME    SWIM   BIKE   RUN
===================================
2006   353   35M  M3539 1:58:03  22:18  58:38  37:07  ** rained
2007   382   36M  M3539 1:43:39  20:48  43:37  39:14  ** rained
2008   386   36M  M3539 1:44:57  21:37  45:42  37:38  
2010   383   39M  M3539 1:53:44  22:36  46:01  45:07  ** rained
2011   308   40M  M4044 1:35:58  16:58  39:43  34:59 
2012   310   41M  M4044 1:35:03  16:43  41:22  32:10  ** rained

I seem to bring rain with me. The other two races I did last year featured rain.

Gradual improvement except for 2010 when I did not train at all. Not where I want to be which is sub 1:15.  I'm convinced my weight is holding me back.  I can only go so fast with an extra 50 lbs.

I think my training plan is working for me.  I just need to stop skipping s/b/r workouts.  The conditioning work I've been doing worked because I never went completely anaerobic like I often do when I'm tired.  I feel a lot stronger than in January.  Proper pacing helped too.

Now I need to find a race in August or September.  I feel like I want to focus on weight loss before committing to a race.

-Mark

S/B -- good plan.  If you have extra training time, swim more.

Just getting miles in is absolutely a good plan.  A lot of triathletes that I see worry an awful lot about structure, but neglect the more important thing -- just getting the miles in!

Running:  I think you need to run more frequently, and if that means cutting back the distance on a few runs, then fine.  I realize that total training time is always an issue.  You bike quite a bit.  One convenient way to get in an extra run without encroaching on your other (non-training) time would be to scale back one (or two) of your rides and follow it up with a short run.  Turn that 26 mile 'short' ride into a 20 mile ride and run 2-3 miles afterwards.  (The point here is not really to do a brick, per se, though you'll likely learn something about pacing from doing them.  The point is just to get in more running.)  This post-ride run should be relatively easy.  The preceding bike can be as hard as you want.  If your body can handle just adding this run volume per week, then great.  If not, adjust your other runs so that total mileage is whatever you can handle.  An 8 mile long run in preparation for an Oly is great if you can handle it and run 4-5 times per week.  But getting in those 4-5 runs is more important than the 8 mile long run -- it can be scaled back to 6 miles with very little negative impact on your performance, especially if you are willing to really work it for those 6 miles.  It would be best if you kept your long run to around 25-30% of total weekly mileage, with the possible exception of 2-3 peak weeks where you might let it creep up to 35% or so.

Great to see you back Dewayne!  How'd the 5K go?

WoodrowCall - 2012-06-05 11:07 AM It's summertime for me...so I'm living the dream! I have no work until August My training plan just calls for running today, but I'll probably get my miles in and then head to the pool to swim some, also. I have my 2nd race coming up this weekend, the Tri Latta Sprint on Saturday. I'd like to improve each of my previous times, although the bike is 17m instead of 11. I'd really like to do better in the swim. My last race was quite an awakening to the OWS in a race, so hopefully I'll be a little better prepared this time.

Have fun at the race!  OWS gets easier and easier the more you do it.

Mark -- Great race and race report!  

For your next race, I predict ... rain.

I'm guessing you were actually 37 in 2008?

It's great to see progress made over a number of years.  One thing that really stands out to me is that while moving into your supposedly 'slower' years (late 30s, and 40s) you are getting faster.  That's very common for us late starters, and in fact I'd say that you still have many many years of getting faster ahead of you!

Mark-good job on the race.  That is one rainy race.  Nice consistent improvement in your times over the years.  Keep it up!

Dewayne-nice to have you back.

Steve-agree with Michael that the swim and bike look fine.  Also agree with him on upping the frequency of your runs. More, sometimes shorter runs, are a great way for the body to deal with the pounding associated with running.  Huge gains to be made by increasing run frequency. Added benefit is your body recovers quicker from the shorter runs so you are fresher and ready for your next workout. You may have seen me talk about a 3-2-1 run plan before.  Pick a distance....say 2 miles. You would run 2 miles 3 times, 4 miles twice and 6 miles once.  Doesn't sound like much but tha's 20 miles.  May be hard to get in 6 runs but you could probably adapt it for 5 runs a week to maybe a 2-2-1.

On the road for work today. Will check in this evening.  have a good day everyone.

Randy  

Love all the races coming up for you guys and the advice you're getting. I'm taking notes!

Did the hill on the bike and some P90X. Kids start summer camp on Monday so I can get in some longer distances with the training. Looking forward to it! I think I should have the guys at the bike shop show me how to change my tires just in case.

Have a great day tomorrow!

Morning all.  I stayed up late last night doing nothing in particular -- wasting time -- and slept in today...

So, I'm off to work now.  Swim and bike ride are planned for later.

Yesterday in the pool, for no particular reason, I finished up with 2x25 butterfly.  Lol.  That stroke KILLS me!  Very fun.  Very exhausting.

Have a great day, everyone!

Thanks Michael and Randy,  great stuff and just what I was looking for.

I will restructure my runs for a peak week of 2,2,3,4,4,6.5 = 21.5, so that I get more frequent runs.

-Steve

Ok, quick question: I'm just beginning my 16-week Olympic training plan, and it's based on minutes. So, for instance, today I have to swim for 32 minutes. How would you guys structure that? So far, I've been swimming for that amount of time, just lap after lap. Is that right? Should I take breaks? If so, do I include those in my time, or take them out? Should I try to do some type of sets? I've never done anything other than just get in the pool and swim. 

Jamie-I think it is important to add some structure to your swim workouts. Typically 1)warm up 2)drills and/or pull set 3)main set and 4)cool down.  I find that if I don't have a specific workout to follow my workout will be dictated by how I feel in the pool.  There are tons of drills online.  www.swimsmooth.com is an outstanding site with lots of good information, drills etc.  For specific workouts I would suggest you take a look at www.tripower.org  Go to "new forums" and there are typically 3 swim workouts posted for each week as well as information on how to calculate your training pace.  Mike Plumb runs the Tripower site and is a popular triathlon coach.  He posts these workouts for anyone to use.  Ususally he will have 3 separate workouts for each day. 3500-4000 yards, 2000-2800 and another in the 1200-1800 range.  You really can't go wrong with the workouts.  Another alternative if you are looking to focus on improving your stroke is www.findingfreestyle.com  Its not free...maybe $69 but it is a 12 week program with very specific workouts including drills focused on timing in your stroke.  Great support from the coaches on the site and lots of videos on the site showing how to do each drill.  Its a one time fee so pretty good deal.

I would encourage you to work in some hard swim workouts.  Recovery from a hard swim workout is pretty quick.  Just keep an eye on your shoulders as you bump up on your time/distance...don't want to overdo things.  If you don't already have one you may want to get a pull buoy.  It helps keep your legs up (no kicking) while you focus the front quadrant of your stroke.  Don't get too reliant on the pull buoy though.  OK...thats alot of information....let us know if you have other questions.  My most satisfying swim workouts are where I push myself.....helps with my confidence come race day. 

Randy       

Good bike workout tonight.  LOW BRO intervals.  (low gear..big ring only).  Legs felt good. Tomorrow is easy run and easy ride.

Met one of my goals for the season. Wanted to have an 80 USAT rating or above for a race.  Got an 81.9 for the olympic race I did late April.  Now I'm shooting for an 80 or above average for the season.  For some perspective in my first year doing triathlon I finished with a 71 average, 2nd year 75, 3rd year 78.4.  The USAT rating/ranking system is pretty inexact but it does provide me with a way to measure my progress.

Hope everyone is doing well.  Seems like we have several people racing this weekend..Jason, Jamie and who else??

Randy 

Randy just gave you fantastic advice, so I'll just say x2 to all of that.  If you are training the swim by time, I'd probably try to make that time my actual swimming time.

So, for example, you'd count time like this (paces are just made up to illustrate the point):

Warm-up:  4x50 easy, coming in on 1:00, leaving on 1:30 -- total swimming time 4:00

Drills:  6x50 as 25 drill/25 swim moderate, again 1:00 per 50 (the 25 drills are slower than before, but the 25 swim is faster) on 30s rest --total swimming time 6:00

Main Set:  10x100 coming in on 2:00, leaving on 2:15 -- total swimming time 20:00

Cool-down:  100 easy

That makes approximately 32:00, though you're in the pool for closer to 45 minutes.  It's just an example to illustrate the general idea.  Don't copy it!  The resources that Randy posted are much better.

As for which workouts to choose, I'll suggest that in general, when you have limited time to train in the pool, you are best off making most of that time hard swimming with relatively short rest intervals.  The vast majority of the remainder should be drills.  When I'm short on time in the pool, I often skip warmup entirely.  So, e.g., I might hop in and do 15x100 and just let the first 2 or 3 be a little slower as my 'warm-up'.  Cool-down can be minimal to non-existent.

OTOH, if you have all day, then warm up slowly, do some drills, a main set, some more drills or kicking, another main set, and then cool down.  But who has all day?

Strongly agree with Michael on benefit of doing intervals if time is limited.  That type of workout is really good for simulating the swim in a race.  For me, I typically feel my HR getting up after about 150-200 yards and it takes another 100-150 yards to settle in.  Intervals on a short rest at the beginning of a workout are a great way to get comfortable with the higher HR like you have on race day. For some, the spiking HR can lead to panic in the open water so anything you can do in the pool to get ready for that is a plus.

Randy 

I am coached by Mike Plumb.  Small world, or small internet rather.....

Mike is frequently mentioned on BT and Slowtwitch when people are looking for recommendations for coaches.  Reasonably priced and well thought of.

Hope everyone is having a good Thursday.

Randy

Thanks Rene!  I haven't found a race to do yet but, there are a couple of local sprints that look promising. I have the Tour de Pink coming up at the end of September so I'm looking for early Sept. or early Oct.

I'll stick to sprints this year.  I'd really like to test myself at the Oly level and have no ambitions beyond HIM.  Instead of starting my training in January I'm thinking of starting my training now for an Oly next spring.

I'd consider traveling if I can make it into a family vacation. My wife loves Hawaii but, I'm not qualifying for Kona in this lifetime.  Have any of you worked a tri into a family vacation? Any great Oly or HIM courses you'd travel for?

-Mark