dragoman's group - FULL (Page 4)

1) Continue to eat right and lose FAT. Doing great here so far!

2) Continue reading TI. Time's been limited this week; read only 1 chapter.

3) Get the freaking bikes to the freaking shop, already. All three bikes!

4) Proud posture for my back at all times (training and non-training). Getting better at this; I wasn't aware that I had such crappy posture before.

5) Do two core workouts and at least one yoga session. Got nothing done here.

Dead on in terms of goals for the week!

Swim 2x -  62 min - 3700 yds

Run 4x - 150 min    12.4 miles (SLOW)

Bike 2x - 75 min

Lift 2x- 44 min

total volume 331 min -  PR in terms of training -

pretty psyched  - under 200# for first time in Years - really dropped a bunch last week.

This weeks goals - as i am in base training and my "training plan' doesn't start until March 19 - so they stay basically the same - hopefully more distance on same volume

Hi Felix,

Quick question about the run - I'm working it the most as it is my weakest (or so I think) link of the three but seem to just be damn slow. Been running since Augus and tho I was a smoker (ACK!) for 20 years I really want to go faster but the old body is unwilling. Can you scan my logs and help me out?

Am I not doing enough time? Am I just too impatient? should I slow down and go longer?

Thansk in advance

Dave

Dave,

Mix it up! Teach your body to go at different speeds...and this is for all three sports.

A good training plan should, usually those that have you doing each sport 3 times a week, focus one day on form, another on speed/strength and the third (usually on weekends) for LSD (long, slow distance).

With regards to the run:

A typical form workout would be somewhat similar to what I did on Tuesday: W/U for 10 minutes, then do a 20-sec acceleration finishing faster than how you started; good posture and high cadence is the goal here. Rest (slow jog) for two minutes then repeat 5 to 10 times; do it at a pace that ensures you finish each acceleration strong. Cool down for at least 10 min. See if this is compatible with your training plan.

A speed workout is usually done on a track, and there are several variations, from fartlek to repeats and so forth. A strength or tempo workout would include hills/stairs for the former or race-pace for the latter. However, I wouldn't do any of these unless I have a solid running base to avoid injury. You first need to get your joints and muscles used to running.

A long run really depends on what your plan indicates. It should be done at an easy pace so that you can hold a conversation in complete sentences. These are the true fat burners and endurance builders.

Patience and CONSISTENCY are the only ways to get faster. Stick to your training plan; every session should have a specific purpose. 

Good to have you back, man. Bumps on the road will always be there. It's hard to balance it all out.

For me, training and racing were part of a lifestyle change--one that I'm grateful for and still very much working on.  

Hello group,

I hope you're out there making the most of your Sunday!

I'm going to dig a little into the swimmers' brains here, Dave and Vic. However, anyone can chip in!

Guys, I really like the feeling of breathing on both sides, that is, every three strokes. I feel I glide better and don't lose form, UNLESS I pick up the pace; that's when it all falls apart. I can manage to do it only when I'm warming up or cooling down or using the pullbouy. 

For long-distance swimming (3.8k) on race day, would this be a change worth making? Should I also train this technique when I'm attempting to do speed work and just change my style completely or reserve it for LSD training only? Your thoughts, please.

happy sunday - well mostly happy - car is dead - it is below 0 and the darn thing wouldn't even turn over - ah well looks like core and pushups for me -

Felix -  i only recently started bi lateral breathing and wondered what took me so long. it makes things much smoother

Definately keep doing it during warm ups and cool downs -   you're imprinting a new muscle memory - it takes time.  And honestly, when I start to get tired or sprint, I sometimes revert to one-sided breathing only. As far as technique goes,  it is easier to roll to the side that we are used to (ala TI swimming and when we start to breathe to the other side we tend to  only turn our head, Practice the roll to both sides when breathing, Perhaps that will help? 

 For a distance race, i think bilateral would be useful in that sighting could be easier and also depending on wave action  might be easier if you at least have the option to breathe on either side. BUT - I have no experience in OWS. - I need to change that.

Hope you are warmer than I am!

Thanks for the tip Dave!

I'll keep at it and try to be patient. It does feel "right".

I just signed up for a 3.1k Open Water swim in late April. I hope I can master that technique by then.

GOALS FOR THE WEEK:

1) Complete every single workout scheduled.

2) Start new training diet as soon as I get it.

3) Good posture in every thing I do.

4) Work on abs and core every day.

5) Survive another week of exams.

Have a great week every one!

Félix

Planned goals for week

300 - 350 minutes total volume  Done - 321

2x swim - 4k yards +        60 minutes - Done 2x - 114 min

3-4 x run - 10- 15 miles   90- 120 minutes - Done 3x 115 min

stationary bike 2-3x        60- 90 total minutes - Done 2x 92 min

strength training - 2-4x  40 -80 minutes - Nope!

keep eating right and logging nutrition - done

Goals for this week 

1) 3-4 x run

2) 2x swim

3) 3x bike

4) strength train - 2x min

5) core work 2x min

Ooops, I deleted this post by mistake

Goals for last  week 

1) 3-4 x run - nope 2x only

2) 2x swim

3) 3x bike - nope 2x only

4) strength train - 2x min

5) core work 2x min

This week

Goals for this week - still in base mode - until March 19 when training begins

1) 3-4 x run

2) 2x swim

3) 3x bike

4) strength train - 2x min

5) core work 2x min

Nice goals, Dave. Do you have any specific target for each session (speed, form, endurance)?

Vic, I'll be around your neighborhood possibly from the 3rd till the 10th of March. Maybe we can get together for a run, an open-water swim or some beer. All three options sound equally good to me.

I guess I hadn't thought too much about specific goals for each session. When i swim i concentrate on form, same with running. Not sure if i should be working on speed a lot now or?  Biking i am just try to to imprint spinning until my bike gets here. I really don't like the stationary at the gym, but i suppose it is better than nothing - looking forward to doing trainer rides on MY bike.

I am still new to training (only since August) soI am really just trying to be consistant in my effort and build endurance. I am noticing that my "comfort level" in running is sloowwwly getting faster bit i am still very slow. I suppose 20 years of smoking didn't help The spirit is willing  though....

Ok so last week was a mess - didn't hit any goals but still feel ok - weight kept dropping and  have set myself up for more consistancy by checking out a pre-work swim location that will allow short swims as needed, Plus got the bike yesterday and will set up trainer today, so if it is not too noisy i can ride in the basement  before anyone else gets up, between that and the warming trend we're supposed to have this week i'm ready for a good couple weeks of solid training before training program begins March 19. But where did everyone go?  

Goals for this week ( and each week until training program)

1) 3-4 x run - 1x speed - 1 long 2 medium (and i use those terms loosley )

2) 2 - 3x swim - drill and distance - 2 x 30 min - 1x 45

3) 3x bike - all set to use the trainer! YAHOO!

4) strength train - 2x min - lets see where this fits in

5) core work 2x min - ok I reall yneed to just start doing this better - it only takes 20 minutes - no need to be such a lazy B'tard

 Have a great week everyone!

Crap.

I had written a longish post but somehow unintentionally deleted it!

Anyways, what I talked about in that post originally was that I'd like to see a little more action from you guys in these last few weeks of the mentoring program. 

If you get a chance to train, blog it.  Got a question? ask it; I'll definitely take the time to answer it.

Life in general sometimes gets in the way, but a common trait of many triathletes I know is consistency. Consistency to get out there, set new goals, achieve them--a trait that even transcends, at least in my case, into other areas of life in general.

Like I said in a previous post, we're triathletes not new year's resolutionists. Just by taking the determination to find a training plan, look for an event, become a BT member, etc., you've already made significant pogress toward your tri-related goal.

So, have a great week everyone.

Hi Felix - hope all is well.
I swapped the skewer for the one that came with the trainer and that seemed to help the stability.

 At this point i am just getting used to the new bike - working through gearing and trying to adapt to aero position - starting with 2 of 5 minutes in Aero position. Keeping cadance in 80-100 range.  Boy do I have a TON of work to do!

Any suggestions/pointers?

gonna be a tough week in terms of frequency - have after work obligations - along with an hour commute.. we'll see hope snow melts so can run outdoors

Sun - 30 min trainer ride   done

Mon - am 30 min swim  High elbows -  pm 30 min trainer ride after dinner? we'll see...

Tue -   pm run  +  around the world

wed - am 45 min trainer ride - 

Thu  - am 30 min swin -   pm around the world + run

Fri  -  rest

Sat  - am swim  + run

A busy week is always a challenge. I usually try to get the workouts done early AM when that happens. Today, you should probably have a snack prior to riding, then get the trainer session out of the way and finally have dinner. I have trouble training after dinner, specially if I have to wait until I've digested my food. If I'm training prior to dinner, a banana and/or granola bar right before I start changing into my training attire will do the trick so I can hold off till dinner.

Thursday looks like a fun day for you. The motivating factor to get ALL three sessions completed should be the fact that you have a rest day coming up on Friday.

A fun session on the trainer to help you develop your cadence might be this one (Wednesday sounds like a good option for it):

Warm up: 15 min at 85+ RPM's

Main set: 2 min at 95-100 RPM's / 1 min at 105-110 RPM's / 30 sec 115-120 RPM's

Recover for 1:30 min at 90 Rpm's then repeat main set

Cool down @ 85+ RPM's the remaining time.

I usually w/u one gear higher than the one I'll be doing the main set at. Then I drop a gear andmaintain it throughout that set, the recovery and second set. I go back up one gear for the c/d.

The last 30 secs. at 115-120 rpm's will be a bit hard. Try not to let your butt bounce all over the seat. Plant it and focus on spinning in "circles" and transferring power and speed straight to the legs.

A similar session has helped me improve my cadence tremendously! Good luck.

Thanks Felix,  - actually the trainer ride tonight will be after dinner as I am eating with the bigwigs from Germany, then I have an hour train ride home so...

In terms of the interval - thanks  ton! - I am still trying to figure out the resistance to set the trainer on - I have difficulty pushing big gear so have been doing most of my stuff on the middle one and flipping through  the rear gears -

when you say "I usually w/u one gear higher than the one I'll be doing the main set at. Then I drop a gear andmaintain it throughout that set, the recovery and second set. I go back up one gear for the c/d." are you refererring to the front or rear - i assume the front but....

 Thanks for your help