left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 4)

Wow! Thank you, Bryan. Like Dan, I appreciate anyone who is willing to help cuz man, I need help too. All your advice is great and the discussion on calories needed to burn to lose a pound etc, I get that. And I really appreciated hearing about the fuels we use to exercise. That explanation put everything in perspective pretty much. But no, I didn't lose the 46 pounds in 7 months. It's taken me over a year. I started dropping weight faster when I joined the gym and started swimming 9 months ago, but at times it's dragged badly with about 3 plateaus where I lost nothing for weeks. One of the trainers suggested after my first plateau, that I vary my workouts more, and increase the intensity, including intervals at least twice a week. That's why I was a bit confused. But hey, I'm very comfortable going back to zone training, especially if I can add 10 points to my estimated AT. A heart rate of 138 feels like a much better workout. Also, I wore my HRM in the pool today! It was great to be able to check it while swimming. I was definitely swimming in an anaerobic zone, because today was like swimming for fun, lol. I went 56 laps and felt like I could have easily gone another hour and a half. (The only problem I had with it was that I couldn't lap the people I usually lap. They had fun passing me today, grrr. *sheepish grin*)

There is no MAP test available at my gym so I'm going to keep going the way I am now, for awhile, using 138 as my AT.
Now, when I jog (my word for run), I feel certain that I'll be over my AT, but we'll see. Will be running tomorrow.

I like Rhoda's goals. I think I would like to shoot for "not throwing up" and "not having to slow to a walk" during the run part of the tri. (Thanks Rhoda!)

Nice goals, Dan!

And I'm with Leston. I discovered bicycle crunches 2 and 1/2 months ago. They work for me too.

Thanks again, Bryan!

Edited by juanita_etheridge 2008-01-21 6:42 PM

Hey...it's good to see so much activity...I am very proud of all of you.

Here are some thoughts:
Rhoda - Spin to bike...you will be so much better outside you will be amazed. I love spin but nothing touches outside...there is something that cannot be replaced. I do dig the music. I am going to get a speaker to mount for my ipod so I can listen to music while I ride.

Back away from the donut --- that donut would equate to 1/2 a spin class but I would probably eat one too...glad there is no apple orchard near me.

All
It is okay to walk...there was a pro in Kona this year that walked the entire marathon. Instead of dropping out - which many pros do when they can't finish where they think they should - he walked and was on camera a lot and seemed to be having a good time...regardless of his finish. He said he "owed it to the age groupers" -- by the way, many people plan to walk - to run faster when running - check out www.jeffgalloway.com

Core
Many core exercises...google "core exercises" and you get 345,000 hits...there are many right there. Check out the Mayo clinic slide show. See the bridge and side plank as well as the plank. I need to try the bicycle crunch.

Layering Up
I buy cotton gloves at Walmart - 6 pairs for $3.97 and if I can't carry them in a race I try to give them to a homeless person...I do the same with a fleece - buying them now in Texas can get you a fleece for $4-5. Many of the races down here sweep the course and give the items collected to charity.

Rhoda
At the risk of going into an area in which I have no expertise....would it be possible to put the hair in a low ponytail prior to the race...pile it under the swim cap...then when you yank off the cap you can plop on the helmet and the ponytail would be below your helmet. Then when you get to the run the ponytail is already in place. A little less maintenance required.

Dan
Maui for training....okay we all are officially jealous....
Chicago - time goal looks doable but I am going to encourage you not to set any time goal in stone for your first few events...hey, it took us all YEARS to get here - just go enjoy the party...finish and enjoy the moment...revel in it...you will not believe the emotion...I can't wait for those of you who are new to feel the high of the finish line...regardless of place or time.
AT move is awesome...it proves improved fitness. Congratulations. and yes you are right - because you are more efficient now you reward is you get to work harder....smile.

Planks...marvelous core work...check out side planks...google core exercises and look at the Mayo clinic slide show...also try the bridge.

Intervals
Good for all...you push the heart rate up toward the AT (estimated (about 180 - your age) or tested or perceived by when your jaw drops open to breathe). I do either 6/4 or 7/3 intervals..that is 6 or 7 minutes near my AT and then 3-4 minutes back down into zone 2...your goal here is to recover about 20 beats in one minute and about 30 in two minutes and then hold in that area. Remember - THESE ARE NOT EXACT NUMBERS. And not only that, they move as often as daily....so some of this is art as well as science.

More on heart rate information at the Polar website. They have a heart rate zone calculator as well - lower right section of this website --
www.polarusa.com/default.asp

Calculators
There are also body fat %, body mass, basal calorie need calculators as well as other fitness calculators at www.active.com -- then go to fitness calculators.

Juanita
To be clear about my post from yesterday...you are doing an amazing job losing weight...don't get so hung up on the number on a silly scale that you lose sight of the years you are adding to your life by getting healthy. Also, remember muscle weighs more than fat so as you add muscle the scale will have a higher number even though there is less fat. I would go more by measuring and recognizing how much looser the clothes fit. That scale can be a bummer to the psyche and the number is meaningless. I am convinced I have lost much more than 27 pounds of fat but the additional muscle has obscured the actual fat loss as only measured by a scale. The way you look and feel is what matters.

By the way, Juanita...you are going to have to change your name to FLIPPER...you are a swimming machine...great job. Also, don't worry about running vs walking...they don't put an asterisk by anybody's time and say *yeah but she walked.

Exercise variety
One of the reasons we all got into this wacky world of triathlon is because we get bored easily. One of the side benefits is the variety of training doesn't allow our bodies to adapt as easily as if we were only doing one form of exercise. By the way, intervals work much the same way. The body grows during recovery from stress...get that....your fitness improves when you recover from stressing your body...therefore the message is, don't go hard all the time. You must let your body recover...that is when it grows. Also, stressing your body is don't incrementally in SMALL doses...NOT by overdoing it.

Here's another fun little game - measure your right bicep and then your left bicep at the same location...the larger size will be your stronger arm and will indicate which one needs a little work. You can also do the same with your thighs - just be sure you measure at the same spot. Then, the next time you are on the spin bike or trainer or stationary bike do a few sets of 30-45 seconds of isolated leg work. Leave the stronger leg (the larger thigh), out of the pedal - with the weaker leg pedal away...try for a 85-90 cadence...count the revolutions over 10 seconds and multiply the answer times 6 for your one minute total cadence. Do 3 or 4 sets of 30-45 seconds. A few of those with each leg is great single leg exercise...just work the smaller leg a few more reps.

You all have a great week, I will probably be back out here on Thursday.
Train smart...dream about the finish line,
Bryan


Edited by left.right.repeat 2008-01-21 9:24 PM

the name sTRIve sounds great to me.

Well....I think sTRIve it is....

What a cool name....and I think we have a mascot....seeing as we are all swim challenged at some level (except maybe Flipper (aka Juanita))!!!

What do you all think of The Leatherback Turtle....

In my never ending quest for motivation - how about this....

Scientists have tracked a Leatherback Turtle who has made an amazing 12,774 mile swim from Indonesia to Oregon. It took "The Little Turtle That Could" 647 days....wow! So I did a little math...according to my calculations I think that works out to 1450 yards per hour or about 4 minute hundreds....not all that remarkable until you realize that would require the pace be kept up for 24 hours a day, 7 days a week for 647 days...miraculous! Assuming our friend the turtle swam 12 hours a day, it would have to swim about a 2:00 hundred pace....not much different than my pace. The turtle just had a lot more stamina that I do .... (ok...no comments about that unless you can outswim the turtle).

So from now on....be a turtle...get in the pool...UNBELIEVABLE!!!
B

OK
I am definately a turtle...and a frozen one at that. I ran 6.5 miles today in 1 hr 6 min. I am going to say that it was 32 degrees with a mild breeze. So mild in fact, my thighs slightly froze around mile 3. I finished and I DID not even feel like throwing up! Too cold to feel much.There is some advantage to living in the Northeast!?????

I tried to use a heart rate monitor today but mine is lousy. I have to press a button to get a reading. I would love to get one that reads your pulse continuously( I am not certain there is such a thing). If I could just look down and see my pulse it would help my pace alot. Does anyone have any suggestions as to a specific model/brand?

I have 4 weeks to my 10K race and I would love to improve my pace/time. Bryan I know you say that time doesn't matter, but I would just like to do a little better than I did last year.Just beat my own personal PR. Of course if it helps my overall standing I'll be happy too!
Thanks
Marianne

Dan
I went to Maui 2 years ago( before I started running). We stayed in Kanapali for 2 weeks. There is a beautiful paved running path that runs along the ocean and is about 2-3 miles long.I walked it almost every morning. There were alot of people running daily along this path. What a beautiful island. There is so much to see and do, almost all of it includes enjoying the outdoors. The water is fabulous. You can swim/ snorkle everywhere. I hope you enjoy it as much as we did.
Marianne

Dan
I went to Maui 2 years ago( before I started running). We stayed in Kanapali for 2 weeks. There is a beautiful paved running path that runs along the ocean and is about 2-3 miles long.I walked it almost every morning. There were alot of people running daily along this path. What a beautiful island. There is so much to see and do, almost all of it includes enjoying the outdoors. The water is fabulous. You can swim/ snorkle everywhere. I hope you enjoy it as much as we did.
Marianne

Marianne,

1. Like Juanita I use a Polar HRM and it does the job well for me. It gives a continuous HR and will also provide the calories burned (assuming it has been programed with your AT). The advante of having someone do your MAP test to determine your AT is they will program the watch for your specifics.

2. We are staying at the Grand Wailea while in Maui. I believe this is on the other side of the island from Kanapali (we stayed at the Hyatt in Kanapali in 2000). I will certainly look for some trails and am hoping to do some open water swims in the ocean (although not too far from shore!). I am planning on doing my training in the mornings and leave the rest of the day for fun :^) ...

3. I too am impressed with your run. I couldn't come close to running 6.5 miles right now, but hope to work up to that soon! Keep up the great work and keep us posted.

Juanita,

I am sure if you keep up running your hear rate will come down along with the few extra pounds you are looking to get rid of - I have many extra pounds, but I believe my issues are my eating habits, not necessarily my excersice. I really need to be more diligent on good eating habits - I know what to do, but I am sooooo weak when it comes to goodies!

I really appreciate your posts and read the article by Mark Allen - it was very well put! Thanks.


Bryan,

Turtle will do great for our mascot. I loved the story and will sTRIve to be like that turtle.


OK, one "dumb" question for the group: Should I start wearing a swimming cap while in the pool? Does it really matter? If so, does it make a difference what kind (I saw latex or silicone in the store - the silicone ones were more expensive, but still only about $11 - verses the $4 for latex). As I am 46 years old and "thinning" on top, I would prefer to keep as much hair on my head as long as I can, so will a cap make a difference one way or the other? Are there any benefits for wearing a cap? Disadvantages?

I'd appreciate anyone's opinions.

Thanks for being here!

Dan

dan,
Thanks for the info on HR monitors.

I think swim caps add to your bouancy, thats my own personal experience . You can buy the cheap latex ones because once you start doing tris you will get a new colored one at each race!!!! They typically use different colored caps to denote the swim waves that they start you in based on age groups. One of the advantages of being older is you usually start in the earlier waves (at least in the 2 tri's that I have done) and there are alot less people in the water in the earier waves. YEAH for being older!!!! I keep telling my swim coach that I am Happy to be turning 50 this year and it will be great because I will be the youngest one in my age group!!!!!

Back to swim caps... If you don't wear one in the pool the chlorine is likely to make your hair very dry and brittle. They make a shampoo called SWIM (how inventive) That prevents the chlorine from binding with your hair and causing damage.. If you wear a cap and use this shampoo ...who knows what will happen!!!!

Juanita and Dan,
I started running 18 months ago and could not even go from one telephone pole to another without feeling like I would die! I am serious about this. I could not run at all.I smoked for thirty years. This Feb will be my 2 year anniversary! So you just need to keep at it ... go one telephone pole at a time. Kind of a turtle pace but moving forward.

I plan to buy a HR monitor at Walmart tommorow on the way to the gym. I'll let ya know how it goes
Thanks
MArianne

Marianne,

I really like the Polar, but it is the only one I have ever had so I don't have anything to compare it with! I think you will like it!

Group,

I got a "tip" from a friend on my swim and tried it tonight to "lengthen" my stroke. His suggestion is to not start your stroke until both hand touch while over your head. By trying this, I immediately decreased my stroke per length by 3-4 (down to 20 - 23). The only problem I had is when I take my breath while "stroking" with my right arm, I seem to sink and start moving my left hand before my right hand gets back to the top (I hope this make sense!). I have no problem leaving my right hand on top until my left hand gets there, but have a problem with my right. This was only my first time trying, so I will keep at it.

Going to bed now as I am running in the am.

Dan

I've been miserably sick with a cold for the better part of a week now but got to my adult fitness swim class last night. The young lady who is coaching was wonderful and the group camaraderie was great. Most of the folks are either "tri-wannabees" like me or "tri-novices" looking to improve.

Juanita,

That video is awesome! I'm on my way to bed and I know I'm going to have that playing in my head all night long!

Rhoda

Juanita,

I love the posts, keep them coming. The video was great! I even watch 3 or 4 other ones that were "associated" with this one.

Since we are both going through this the for the first time, we have lots of questions and I too hope I don't bore the rest of the group with my questions, but I am not sure who else to ask. That is why I joined.

sTRIve Rules! :^)


Dan

Good day Turtles...I still love that story...amazing nature.

sTRIve -- you all inspire me - I can't tell you how much I look forward to logging on to see what you all are up to...and what your new questions and comments are....this is really cool.

OK, here goes trying to catch up....

Flipper -
I wanna get that heart rate down to burn more fat as fuel and help get a little more of that weight off. I understand it is difficult to believe that working less will help more but trust me on this one. I am living proof. Here's what I want you to tri (haha...like the spelling?) I want you to run two minutes and walk 1 - what I think this will accomplish is taking your HR up and then let it recover. Then back up and then recover. As your fitness improves, your HR will naturally be lower - that's the way the old ticker works. As we conquer the 2/1 then we will move to 3/1 and 4/1 and so on. Don't worry about "I don't need to walk" - this is about keeping your HR down and using fat for fuel. Additionally I want you to add about 10% of your time/distance to your runs and walk the balance of the workout (see below as I will talk about workout time shortly). Give this a shot and 6.5 miles will be happening before you know it - right Marianne?

MAV - aka frozen turtle
I use a Polar 650 and also have a Polar 750 for my bike computer. These are absolutely not necessary. I am a gadget junkie so I like all the toys. Garmin and Suunto are two other major manufacturers but Polar rules the HRM market. I would recommend the 200 series...you can also add a footpod to the 200 that can also give you distance and cadence on your runs. Check out the Polar site and learn everything you ever wanted to know about HRMs.

Regarding your comment about "a little better than last year" - you go girl...I am right there with you - we always want to improve.

Calling all turtles -
When I say time doesn't matter what I mean is - don't get caught up in the time. Don't press yourself to injury trying to hit a time. Don't compare yourself daily to a time. Daily there are differences in nutrition, health, sleep, recovery from prior workouts, stress, etc. All of these things come into play. Understand, I want to go as fast as I can - just like you all do - BUT, what I have realized is that we are trying to take our bodies into areas that very few people go and we need to pace ourselves and not worry about tags like "slow" or "weak" or "not a good swimmer". As you think - you are. Therefore - see yourself smooth and sleek in the pool - you will go faster....here's a test - in the pool get all muscled up, stress your entire body, take a deep breath and ATTACK a 25 - really go hard, splash around, kick the @#$% out of your legs and record your finishing time. Now for the second part of the test, relax, take about 4 or 5 deep cleansing "yoga" type breaths - clear your mind, push off from the wall, concentrate of being as hydrodynamic as you can, reach out there and be smooth, sleek and relaxed as you stroke to the other end of the pool. Check your time on this 25 and I bet you are not much different in time but you are incredibly different in your "state" at the end...check your breathing and your HR...I bet it is a lot different. On the bike, I seem to get the best speed and have the most "left" for the run if I ride with a cadence of 85-90 and toward the end of the ride, spin quickly in a lower gear - that freshens the legs a tad. Then on the run it is about relaxation - as you practice your runs, concentration on relaxation - mentally review parts of your body to be sure you are loose. Also, BREATHE - while running, I try to use a cadence of breathing...three foot strikes as I inhale, two footstrikes as I exhale, I will also use 4 inhale and 3 exhale, both total odd numbers of footstrikes so you breathe in balance - I know it sounds kinda goofy but it takes your mind off all the other stuff you have already done to your body today!

HRM in pool
Also another reminder...Don't push any buttons in the pool - or you will get to upgrade your HRM! I will rarely actually activate the HRM in the pool (although I always wear the wrist unit, I rarely wear the chest strap in the pool) although I have done it in the past. Just be careful, these are not cheap toys and I don't want you to fry the electronics.

Dan - aka sTRIve Travel Counselor
We will expect training reports from Hawaii....as well as weather reports for our northern friends...smile
Eating habits...this is a very good time to work on adding more fruits and vegetables to the diet. We all need to eat more of the old fruits and veggies. Also, drink more water...I know that's what everybody says -- and we still don't do it. 10 glasses a day. By the way, here's a tip...kinda gross but a tip nonetheless...if your urine is anything other than pretty clear and/or it has an odor, you are dehydrated...by the way, we all knows vitamins can cause some color but once the vitamins have moved through the system, this is a pretty good measure as well.
Swim Cap
We race in a cap, you should get used to swimming in a cap. I don't do it all the time but it is really a different feeling so you should get used to it. I also am hair challenged so I try not to pull it out either...they are all valuable...but you should get used to it. I personally think silicone caps are more comfortable....maybe that is due to my big head....

Marianne
I love the telephone pole to telephone pole comment. Set a goal and go accomplish it. Success breeds success...one step after another...great comment.

All
You have all seen the 10% per week addition to distance and duration of exercise. That is to reduce the possibility of injury. The thoughts are to be reasonable and don't kill yourself. You will be amazed at what you will be doing in a matter of weeks. Remember this, many of us have not exercised for a long time - you must ease into it. The engine (your body) must be protected, maintained, tuned up, fueled and treated right to succeed...just like any fine piece of equipment.

Dan
The swim drill of your hands meeting in front of you is an excellent drill that I have heard callled "catch up" I do it to make my stroke smooth and relaxed. By the way, I start my left arm stroke a little early when breathing too...the head moving affects the balance of the body. The more you swim, the better this gets. Everyone should work on lengthening their vessel - as you reach with your left hand - extend it way out there - this will force more rotation of your core/body to get you more on your left side...as your right arm recovers get the hand in the water and REACH with that right hand (again, the videos at total immersion show this pretty well)....this reach rolls your body onto your right side. The rolling motion of your body provides propulsion and moves you more efficiently through the water. Also, you are swimming kinda on your sides...much like how a fish swims...hey there may be something to this!!! On body balance, the more balanced your body is in the water...shaped like a torpedo...the less water you have to move...if your feet are sinking you are having to move a lot more water which equates to working a lot harder. Work on your balance in the pool.

FBP
Get well dude...there is nothing worse than being sick and not being able to train as efficiently.

Flipper
Great sites - thanks for the links.

All
Video - If you get into this you will actually meet some of those folks in that video - They are normal people like you and me and they race as age groupers...look around at your next race, one of them may be there.

Numbers of posts and questions....let's clear this up right now...no one is annoying or boring or silly or too elementary....I will share that you all are some much more advanced than I was when I started that you are making my job easier...and sometimes more challenging...smile.
Keep up the great work of sharing with one another and I will weigh in as well. This is a great group...actually I feel sorry for all the other groups who are undoubtedly not as good as us....smile.

Bryan

OK...here's a little more on effective cardio training.

Each of you should be either at or working toward 4 workouts a week of an hour. They would consist of 5 minute warm up, 50 minutes of exercise and 5 minutes of cooldown. This length of workout seems to give you about the optimal cardio benefit. As we get into more specific training for our events these will change somewhat but for now that is good.

Ultimately we will want to work in all three sports at least twice a week. If you add a little strength training or core workouts (recommended) - that will be an extra 30 - 45 minutes on one of the days. I also want you to have at least one (two is also good) total days off....

"OK math genius," you may be thinking, "how the @#$ am I supposed to do all that? Plus if you add 2 workouts in each sport plus strength/core that's a lot of workout." Right triathlete..if it was easy, your neighbor would do it!!! Actually, you are going to swim and run on some days, bike and run on others, etc. It will all work out I promise. Just work right now on getting that cardio to 4 times a week for an hour and a strength or core workout. If you are doing more, that is fine but don't feel the obligation to be an over-achieving turtle here. We are still quite some time from everyone's target race.

By the way, a great training book if you want one is Gale Bernhardt's Triathlon Training Basics. Trust me here, I have bought a lot of books and this is the one that spoke to me. This book has plans from sprint to Olympic distance. Another book that was a great read is something like "The Slow Fat Triathlete" written by a hilarious woman who talks about her adventure into tri (this one is not a training book but is a great read). If you all have read any great books on triathlon, let's hear about them. As I said, I have several others if you would like some more titles.

Hope you all had a great weekend. Train smart this week,
Bryan

Bryan,

Thanks for all of your posts, but especially the most recent one. This is the kind of stuff that I, as a newbie, really need. However, I am starting to get confused with all the different information I am getting for my training. When I designed my plan which was posted earlier (1 strength/general fitness; 2 runs - about 24 minutes each; 2 swims - about 10 minutes each; 1 bike 60 minutes); I used the "couch to tri" workout posted on BT and "beefed it up" a little since I felt I was in slightly better than "couch" condition. Now your post about 4 workout for an hour for ultimate cardio workout. Am I better off staying with my scheduled work-outs or moving to a 4 day 60 minute workout? I really need the help on the swim, so I can't see cutting that out right now and there is no way I could swim for 60 minutes!

Now, I know you stated "each of you shold be either at or working toward 4 workouts a week of an hour" and maybe that is what I should be work toward, but should I change my training schedule and plans now?

I am just trying to learn as much as I can, but maybe I am reading too much and am getting 'training overload!"

Also, with the indoor Tri at LTF on April 6th, I was hoping to pick-up my swimming even sooner (I need to swim for 10 minutes and my goal will be to swim the entire time without stopping!), but then I wouldn't be working toward your goal of 4 60 minute workouts.

I would really appreciate your thoughts.

Thanks,

Dan

Dan and the rest of you,
I know this is all confusing. Let me try to clear some of this up for Dan in his specific case. First, I want to make sure you know this is not 4 additional 60 minute workouts - these would incorporate what you are already doing....swimming, biking, running and strength.

OK, the indoor tri is April 6. Working back on the calendar - that's about 10 weeks from now. From the best of my memory....they have taken down the results from last year....you want to swim as close to a 400-500 as you can....bike 15 miles....and run over 2 miles. They give you points for each event and it seemed that the further you went in one event the points got higher..in other words it looked like doing better in your best event was better than doing okay in all of them. So that said, I would focus on my best event. By the way, they set the bikes up in the spin room and fix the tension so they are all calibrated and on a computer. So the advice there is to get comfortable on the spin bikes if you aren't already and know your settings. Also, remember this is not your A race. This is a fun day...I know I know...you still want to do well, so do I. My point is, this is a warm up, practice for the outside tri, we are going to do our best but not die trying.


So let's talk about Dan's specific plan...
1 strength/general fitness
2 runs - about 24 minutes each
2 swims - about 10 minutes each
1 bike 60 minutes

Here's the adaptation I would apply...
1. Run 24 minutes (add three minutes a week to this run) and then do a strength/general fitness
workout - always run before you lift not after.
2. Swim - push this swim to 20 minutes...swim your 10 minutes. Then rest a couple of minutes and swim another 10....it may only be two or three lengths at first but add some in (swim until your form falters and then stand up...I know I know....but really Dan, those people aren't watching you...they are trying not to drown. Actually they are watching...and they are going to be amazed at your progress. Trust me here...don't practice struggle, when the form falters, stand up, rest then start again....or better yet, roll over onto your back and float until you catch your breath, then roll back and swim again. Then I would go upstairs and ride the bike for about 10-20 minutes....easy spinning - don't kill yourself - I really don't care if you sweat right now.
3. Bike 60 minutes
4. Swim - same as above. Then go run - 24 minutes (add three minutes per week). Again, if you have to walk some that's okay. By the way, if you want to run and then swim that's fine too.

Now, if you would prefer to do strength/fitness on another day, walk the balance of the workout on the treadmill (do NOT run even though I know you will feel like it)...remember no more than a 10% increase per week. I don't want you to get hurt. Or at least protect your engine as much as you can....we have a lot of time here to get ready.

I would like to know how much distance you are covering in your 10 minute swims, are they 25s or 50s or continuous swim 10 minutes?

You will notice I added some more cycling and swimming to your current plan. That is because those are weight supported exercises and don't stress the body like the pounding of running. Also remember, the fitness gained on the bike and pool transfer to the run and vice versa.

By the way, while adding three minutes a week to the run doesn't sound like much, right? Well, in 9 weeks you will be running over 50 minutes twice a week.

You shouldn't really have to worry much about biking longer than an hour at this time. I would just like you to work up to twice a week of 60 minutes. If you haven't been to a cycle (spin) class, go check one out. They are awesome workouts and depending on how you ride, they equate to about 15-20 miles in an hour.

Finally, if you get the swim up to 15 minutes continuous swimming, I think you will be covering 500-750 yards depending on your speed.

As you look at the three paragraphs above, those distances/times are in line with a sprint. You will be ready....have confidence my friend, have confidence.

This will have you ready for Chicago by the end of April...just think of how awesome you can be by August....

Let me know if you have other specific questions...and for all of you, these thoughts are for Dan, if you will tell me what you are specifically doing right now, like Dan did, I will try to give you some comments specifically about your plan as well.

Bryan


Edited by left.right.repeat 2008-01-27 8:20 PM

One more thing.

If any of you have a question you would prefer to ask in private you can send me an email directly on here. I am thinking some of you may have a question you think is too elementary for the forum so here is the invite to ask it directly. However, I reserve the right to answer the question in the forum if I think everyone would benefit from the question and answer. (I won't use your name as the one who asked the question.)

Bryan

Hey, everyone, I've gained a lot from your posts (being a newbie to Tri's) and I wanted to say thanks to everyone. I find myself thinking about training and actually doing a triathlon a lot of the time - not always a good thing, balance is important - but I'm excited and having fun. Your enthusiasm and suggestions are greatly appreciated!

I haven't done an all-out blurb about me yet, and I've enjoyed learning about the rest of you, so here's a bit about me - hope I don't bore anyone :-).

I am a 42-year-old (next month) businessman, married with 5 children (ages 4 - 15). We live in northern Utah. So the family schedule keeps me pretty busy between school activities, sports, scouts, etc. We also adopted a dog a month ago, and we are all learning that dogs need lots of attention and time also - yikes! Life is full and good.

I have always tried to stay in decent shape, participated in sports a lot as a youngster. Ran a marathon at age 15, and have always enjoyed running. Never did like biking much until 7 years ago when I got my first mountain bike. I love riding on the trails (nothing crazy like some of those videos you see of guys launching off huge cliffs), mostly because I love the outdoors. I started biking b/c of some knee problems. Found out later that it is ITBS. So I have to be careful with my knee and not overdo it (I'm not 15 anymore, am I?). I usually run a couple of 5Ks each year, and take the bike out to the mountains as much as I can during the summer months when the trails are dry. I really love mountain biking. I have dusted off my treadmill and bike trainer this winter to try and keep some aerobic-ness (not a word, I'm sure) through the cold months.

My younger brother did the Spudman Tri a few years ago - an Olympic distance - and asked me if I wanted to do it with him this year. That's how I got started thinking about this crazy thiathlon stuff. So we are signed up for the race on July 26th. At Bryan's suggestion, I am also planning on doing a couple of Sprints - on May 31st and another on June 21st. My HR is going up now, just thinking about it.

I get nervous when I think about the swim. I'm not too concerned about the bike or the run. I know that I can train and be fine for those - But the swimming is so new, I almost don't know where to start.

I really like the Total Immersion resources that Bryan has mentioned. I've watched the online videos, and looked into the weekend workshops they do. I'm confident that my wife would not approve of me spending $500 for swimming lessons, however, as much as I would like to attend a workshop or take lessons from a TI instructor. I did puchase their book and DVD and hope they help me (waiting for them to arrive in the mail). I've been swimming twice a week for two weeks now, and making some slow progress (I think), but I really struggle with breathing, more than anything.

Anyway, that's probably more than you wanted to know about me - but at least you will understand when I ask so many swimming questions, and I apologize up front for that, because that is what I desperately need. Any tips you all can give regarding drills that will help with my stroke, breathing, anything, will be received gratefully. Probably every one of you can swim farther than me at this point. 1 mile seems awfully long (HEY - but at least I will be swimming downstream in the Spudman! that will help).

Juanita, the suggestion to look at articles on mark allen's website was very helpful. I always tend to overdo my workouts, but I'm going to follow his suggestion to keep my HR in the aerobic zone. I've been doing that all last week, and (although I feel slow) it is good.

Hopefully I can contribute and be a support/help to you all, as I know you have been and will be for me in this new adventure.

sTRIve rules!

Leston