TriPatrick's group of support- closed (Page 4)

I think indoor spinning (although I never took a class) is very effective as bike training.  Especially if you have a heart rate monitor, and spend a good portion standing up.  The only thing you don't learn is bike handling and cornering, but for indoor "artificial" training it's pretty darn good.

Since you asked about goals, I've been thinking...yeah...goals...I need some goals.  So:

Swimming:   Find a coach and improve.  This is my weakest area

Bike:  Increase mileage to 200 miles.  Improve avg mph

Run:  Up weekly avg to 20-25 and work on running faster (sub 9 minute miles)

TGIF everyone!

Ted

Spinning - it can be good if you do it right.  I have done many, many - here is what I have learned - ride in class like you would really ride outside.  Some spin instructors have their classes doing all sorts of things that may be good cardio, but will not necessarily move your bike fitness up.  Here is how I modify the class to get out of it what I need. 

First - if they are having you do "jumps" - you know, up for a few seconds and down for a few seconds - just don't.  I will generally just do a standing climb or moderately hard seated pace while everyone is bouncing all over the place. 

Second - jogging / stair master / isolation moves - once again - just don't - settle into good out of the saddle climb.  Also, if the class is doing some super low RPM - 20-40 or so - ease up the tension until you get to 50-60 rpm. 

Third - upper body moves like crunches / pushup like stuff - besides being somewhat risky, these will provide you little to no benefit.  I will generally just rest my forearms on the handlebars and ride time trial style at a steady moderately hard pace.

Lastly - high RPM  - some instructors will try to get the class up to 120 rpm or more - you see people bouncing around everywhere.  I generally keep my RPM's at no more than 100 and keep the tension dialed up enough that my butt is not bouncing.

I also try to get to class a bit early - 5-10 minutes or so to warm up really good.  If you are looking for a longer duration ride, I find it best to get most of the extra time in before the class and a little extra.  For instance, if I want a two hour ride then I will get there 45 min before class starts, do the hour class, and then go for about 15 minutes after.  Anyway, sorry so long winded - I like spin classes, but just make sure that you ride your own ride that helps you achieve the goals you have. 

I think I figured out the problem... the discussion forum post "cleaned up" the link which made them not work.  Let's try this again...

^ thanks for the spin advice. I'll use it when it works well for my schedule- i.e. until school's out for summer, and/or my husband goes on his trip- he'll be riding from Mexico to Canada and back on his dual-sport motorcycle along the Rockies in June with his dad. I'm slightly jealous, but I'll be keeping busy.

And the links work now, thanks!

I had a horrible dream that everything went wrong in my race- I was late, couldn't set up my bike, left my tri-suit at home, realized I didn't pick up the race packet the day before... I think it was just my brain reminding me to get ready! If I could sleep in my tri-gear I would, I'm so excited. It's going to be hard to focus at work today!

Hey, M.I.T --- Good luck on your race tomorrow!   You'll do awesome.   Let us know how you make out!

Awesome - how did it go???

Thanks Andy!

Did a sorta slow 6 mile ride with my kids (one of them kept dropping her chain, grrr); then I went to the local track and did run/walk intervals, then hopped back on my bike and did dills for another 35 or 40 minutes. I feel sore but good!  My head is happy for sure! Been a long time since my 70.3 race!

Race went really well! Finished 19 out of 38 in AG, 81 out of 292 females, not sure of overall. So, solid middle of the pack with AG. Transitions were a little longer than I'd like, run was faster than my PR at the 5k last weekend, so I'm really happy with that. My road bike compared to other tri bikes was noticable (even though I still finished ahead of some), but I'm not going to worry about that for a while, I'll just get better at what I'm currently on. I underestimated my swim ability and probably could have gone better on that, but didn't want to start off too fast.

Can't wait for the next one!!!

Here's the link to the race report:

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=438896&posts=1&start=1

I've slowly been inputting data into my Training Log from my little notebook since the date I officially started training for triathlons, Aug 1, 2011.  The Training Log has been a great tool to analyze data.  I thought all this time I was putting in 10-12 hours/week in training but it looks more like 5-6. 

Since I come from a cycling background, I'm not spending much training time on that which is probably why I'm not logging in more weekly hours.  I also don't have a car and use my bike almost on a daily basis.  I usually don't log that bike time (or walking) for commuting, but it must count for something (vs driving).  I figured my heart rate probably isn't over 120bpm so it doesn't really count.

Despite the "low" hours training, I somehow managed to do ok for my races.  It's very interesting because in my mind I feel like all I do during my free time is train.  I will work on increasing my hours swimming and running though, now that I can track it easier with the Training Log. What a great free tool!

So whats' the plan this week for everyone?

Me -  almost all biking - 30 miles on Mon, 50 miles on Wed, 30 miles on Thu, 30 miles on Fri.  50-55 miles on Sat, 45-50 on Sun - that's  a bit over 200 miles for the week...  I may try a short run on Tue

Monday- Off

Tuesday- Swim as long as I can, then run as long as I can

Wednesday- 6-8km run with Running Room Group (bike there and back- 7km each way)

Thursday- Swim as long as I can, then run as long as I can

Friday- 75 min cycle class

Sat- 2 hours of classes at the gym (Pump, Step, Attack, CX Works- 30 min each)

Sun- Long run- Aiming for 14km on flat road

Fear....  that is why....

http://www.okfreewheel.com/

So I'm going to get a little personal with you all because there's no one I am really close to who is familiar with running etc who can give me advice.

I've been on an SSRI (basically a mild anti-depressant) for my post-partum depression. I missed a dr's appointment, ran out of pills, and was feeling great so I stopped taking them. About 2 weeks after that (the time it takes the drug to leave your system) I just dropped. My energy is gone and I seem to have this huge hurdle for running. I just feel exhausted and really can't get myself motivated to run at all and when I do, I can't handle the distances I could just a few weeks ago. I've started taking the medication again, but my 16km race is in 12 days and it can take a full 2 weeks for the meds to kick back in.

I'm going running tonight- planning 6-8km with a local group (can't go longer because they have a 'no man left behind' rule). I usually do a long run on Sunday and have planned a run tomorrow too. The week after I'll probably do my Wednesday run and a longer run on Saturday, take Sunday off and then my race is Monday.I can add some treadmill runs if you guys think that will help, but it's hard for me to get in extra runs outside as someone has to watch my son (he can do daycare at the gym) and my husband is not really helpful.

I race to finish- not competitively but I am petrified I won't even be able to finish at this point. I was at 13km a few weeks ago, and did 10km of really bad hills on Sunday(the race is a fairly flat paved road). Any advice is appreciated, is there anything food-wise I can try to increase my energy? Or anything you'd recommend training-wise?

This race is really important to me, I ran it a couple years ago, and it is also on my son's birthday. I really want to do it- any advice is appreciated

First of all, big hugs! I'm also on anti-depressants for post-partum depression, and it really is a wild ride. Good for you for recognizing that you needed to get back on your meds. It isn't a weakness, or something you can think yourself out of, it's replacing what your body needs right now.

You'll be able to finish. You've got a strong base of training underneath you. I don't think the next 12 days are going to make a huge impact between finishing and not, as long as you keep moving.

When you don't feel like going for a run, getting dressed is the hardest part. Once your shoes are on, it's pretty likely you're going to go for that run.

Is there a jogging stroller you could borrow/find on craigslist? Then you could take your son with you on some shorter runs.

Energy: vitamin D, fish oil, if you're breastfeeding you should still take pre-natal vitamins (or some sort of multi-vitamin)  omega-3 rich foods: walnuts, salmon, avocado...

Keep at it!

Yep MIT is 100% right.  Just get in solid work for your next runs and you will be fine.  Just make sure you watch your pace during the race.  I find it easy to go too fast during events and blow up.  Whatever pace your ran the 13k at, slow down by 10-15sec a mile (i guess that is 6-10sec per km) and you should finish with no problems.  Food wise for energy?  Just eat right - natural foods, mix of complex carbs, simple carbs, protein, and fat.  You can temporarily jump your energy up with sugary foods, but its crappy coming back down...

Alright campers, the weekend is drawing close - anyone racing this weekend?  any inspiring workouts planned?  Whatcha doing for Mom?

Me - no races, going to Oklahoma to see my mom and mother in law.  I am taking my bike and have planned a 50ish mile ride and a 45 mile ride.  Meals planned with both moms after my rides...