tribesman's group - FULL (Page 4)

Sounds good.

Quick question though: was there a discussion about base training or did it come out of a book somewhere?

Steve

Went to the doc today to get everything reviewed.  Basically I need to keep stretching and PT'ing and everything should clear up in the next couple of months.  I should NOT train through the pain, she said to go easy for a day or two if things start to hurt.  If I do the "PT" exercises 2-3 times a week I'm good.  I think it's doable.

One thing I've been seeing more and more is a comment about stretching.  Static stretching, where you hold a stretch without moving, should be done AFTER exercising and being warmed up. In fact, one study found a 20% strength DECREASE in the first 30 minutes after static stretching.  Warming up should be done before the workout (walking lunges, windmills, leg swings, etc.).  Anyone hear about this?

tribesman - 2008-12-22 2:41 PM

Steve Mark - 2008-12-21 2:01 PM

I just finished reading the first part and going through a number of plans for the second part of "Training Plans for Multisport Athletes."  My issue is that as of tomorrow (Monday, 12/22) I have the following timelines:

Oly 19 weeks
70.3 30 weeks (11 week delta - 1 week recovery = 10 weeks effective)
Oly 38 weeks (8 week delta - 2 weeks recovery = 6 weeks effective)
70.3 43 weeks (5 week delta - 1 week recovery = 4 weeks effective)

Goals for the first Oly and HIM are to complete them mid-pack (<4h, <7h).  Goals for the second Oly and HIM are to podium (or just be faster, like <3.5h and <6h).

I'm trying to put together a training plan for this and here's where I've gotten to, based on the book and responses from Mike and Amy:

Limiter/pre-season training for next 3 weeks (been doing this for past 6 weeks)
16-week oly plan for Oly
12/13 week oly->him bridge plan starting in week 3 for HIM
8 week HIM speed plan for Oly (starting week 3)
4 week maintenance/speed for HIM

So, the questions:

1. The 16-week plans in the Programs section don't have workout details, just workout times.  How do I figure out what to do within the workouts?

2. I need to have strength training as part of the programs as last season I developed runner's knee and ITBS.  Also, I need rest/recovery periods of a week every 3-4 and a day a week at least.  Which plans would work for me, because I'm not finding ones with the details I need.

Thanks!

Steve, I am going to take a look at my copy of "Training Plans for Multisport Athletes" (TPFMA) and see how I can help. I thought it had workout descriptions based on codes but I could be mistaken. I will get back with you soon. Regarding strength training, I think Bernhardt has a section on it in that book too? I actually used it and had good results. I believe it is very similar to Joe Friel's strength training plan in "Triathlon Training Bible" (TTB), although he goes into much further detail. Regarding injuries...I hear ya sir!! I had over 9 months of physical therapy for patellar tendonitis. I did A LOT (A LOT!!) of exercises for my glutes, hip flexors, quads, hams, and calves. My PT had me do about the same amount of work on my core (abs, back) too. She said a strong core not only helps to heal injuries but assists with swimming, biking, and running. If you think about it, I think it makes sense as you need to be strong and stable with all three sports. TEAM: I encourage you to check out some of the articles here on BT. Here are a couple to get you started. I like the "planks" with your forearms on the ground and a lot of the pilates movements. Trust me, core is going to be a topic of the week! http://beginnertriathlete.com/cms/index.asp?catid=140&authorid=... Specifically, check out the "Hard Core" article for demonstrations on some of the exercises too. I have mentioned this before and will continue to do so. We must stretch to ensure we can continue to training for this wonderful sport. Our bodies do not like ultra tight muscles. Also, I use my foam roller almost daily. Here is an example of why I do. After an intense session, think of how our muscles may develop a certain tightness in one area, much like they are "knotted up". Stretching helps loosen up most of the muscles, but it does not quite get them all. That is where the foam roller comes into play. Tie a knot in a rope...will pulling both ends loosen it up? No. The foam roller helps to smooth out the "knot" that we have in our muscles. You can find foam rollers in many places but here is where I found mine: http://www.performbetter.com/ (search Foam Roller) They even have a foam roller exercuse sheet on their site that you can print. Thanks and keep up the good work gang! Tony

Steve,

You are VERY correct.  The most recent studies I have reviewed have all come to basically the same conclusion.  You want to stretch after you have warmed up a bit.  "Cold" stretching only helps minimally and you have a greater chance of injury.  I take about 5 min and do static drills (leg swings, run in place, lunges) and then do my workout.  I always stretch AFTER my workouts.  

And for those that use to bounce when stretching, do not do that.  It elicits a contraction response from your muscles that can injur you.  Think about when you fall asleep sitting down and your head jerks backwards when it falls forward.  This is the response you want to avoid.  It's a defense mechanism from your muscles to prevent being stretched too far.

I stretch immediately after my workouts because I know if I say I'm going to do it later, it rarely happens.  So before I get in my car or walk back in the house, I stretch.  Make it a habit.

Alison,

I started tri's during my 40th B-day year with Indian Springs (Georgia).   Since then, I've done Oly's, Half's and just finished IMFL (Ironman Flordia). Funny how those local sprints get you addicted.  My mentor back then was tribesman/Tony, who has since become a great friend.  Guess you could say I was his guinea pig for mentoring.  He has a lot of knowledge about this sport and did a great job with helping me reach my goals. 

Anyway, I just wanted to say your goals are very similar to my first year goals, with the exception of doing a HIM (half ironman).   As for nutrition, it would be difficult to make a drastic change to your diet/food choices.  In my experience, that's where most diets fail.  As Tony will say, "Take baby steps."  Making a small change each week will get you there.  Instead of a candy bar, try some celery and carrots.  Or, instead of cereal (high sugar content) for breakfast, try oatmeal (with fruit instead of sugar). And, you don't have to get rid of everything you like.  For example, at the local Mexican restaruant get the chicken, beans and rice, but nothing fried like the chimichangas.  Pretty soon the small things add up and you will not only feel better but it will get easier to make the right food choices. Tony will have some more in depth information about nutrition,  so take notes because I never listened to what he said the first time around, or at all. (Isn't that right tribesman :-p )

Alison, you've already started crawling, soon you be walking, and I look forward to seeing you run across the finish line in Augusta!

Craig

yes this helps!! confirms all of my prior thoughts.

our weekly mileage once the season gets rolling was lucky to hit 20-25 miles and he left it to us to run extra after 2 hours of speed work. We were lucky if we got two distance days. Lame. Never knew about that 7-10 day peak fitness at all.

also, How long does a typical oly .9 mi swim take for the average athlete?  

tribesman - 2008-12-29 12:34 PM

Marvarnett - 2008-12-29 11:34 AM

My goal for 2009 is to be consistant and focus.

I want to be consistant in my training.  Even if I can't get the entire workout in, I at least make an attempt even if it's just 10 min of a 60 min workout.

I want to be in the moment during my workouts.  Check life problems and any issues at the door and just focus on the workout.  I can't do anything about it while I'm training, so why worry about it.

If I do these two things, I should reach my time goals for 2009.  But I'll be happy with giving it what I can each time.

Dan, I like these goals and have many of the same! Tony

I think along the same lines: even a bad/partial workout is much better than no workout (unless you're burned-out, of course).  At the very least it tells your body that you're still active.  Sometimes I'll go to the gym not really wanting to be there, and go through the motions half-heartedly, but I still feel better when I leave.

I also train sometimes to get away from life, that's one of the great things about tri's, other than just completing the next step/stroke, there's not much else you're able to think about.  :-)

The motto of the LA Tri club is "Swim. Bike. Run. Play."  Says it all.

Regarding your "alone" comment: have you considered joining a local group (like Team-in-Training)?  It makes everything much easier as you have a group of friends to train with and work toward common goals.  I joined-up last season and it really made everything much easier.

man... you guys are doing awesome on your diets....

 i eat breakfeast as soon as i get out the shower.... nice big bowl of cereal.... i usually try and go with something whole grain like mini wheats but doesn't always happen. Probably 2 1/2 servings there. if not i eat oatmeal with a glass of milk.

I snack on granola bars bw meals. maybe one or two.  lunch is usually my big meal... usually pasta of some sort and bread sticks.  dinner is small usually a meat, a starch, and a veggie.  between it all I snack on fruits and after workouts i eat a banana and/or have a nestle breakfeast carnation powdered drink w/ milk.  I also tend to graze on left overs too. 

Every fri and sunday (really depends when i work) i allow myself a bag of candy (dad is diabetic so this is the only time i get candy). I eat popcorn and potato chips but I do my best to at least pick the tasty kind that's low in fats and what not.

I drink maybe zero sodas. If i do it's caffeine free sierra mist or orange or creme soda to get rid of the tickle in my throat i get from being tired and working the cold. I have had 4 sodas in the last 6 months.....

 I am going to start a "Once a Day Maximum" regime when i get paid on the 15th as well. probably take a pill once every other day for now. or maybe half doses? I drink plenty of water during the day. If I don't i can feel it and take a drinksies.

Ahhh the shame....

 On friday I was too hung over to follow any diet plan so it was chips and dip, steak, berry pie with ice cream, bread etc.  NOT a good day.  Yesturday started well with my typical banana and oatmeal.  Half protein shake after workout then it all went downhill.  I still have a house full of relatives and they wanted maggianos (local awesome italian place)  Had cesar salad, no bread, fried calmari, then eggplant parm not pasta.  Dinner was 2 glasses of wine, more steak tips, more egg plant parm and brie cheese....If I was a 26 year old NFL linebacker this would be ok but for an overweight 40 year old clearly I have to keep working on it...I will start logging my food today so we will see how it goes..

My eating habits are different as I work 3 shifts; a different one each week. So for each of the weeks my eating pattern depends on which shift I`m on.

Day shift-(6-2) Eat brekfast at 4:35am -cereal with berries and toasts with jam, or 2 packages of oatmeal. At my first break (anywhere from 8 to 9 am) I have a bannana and homemade granola bars (which my wife makes for me are are the best). I eat lunch at 11:30 - left over diner or sandwich (tuna or lunch meat) apple, cookies (again homemade). I snack again at 1:30 another apple usually. I will snack on nut on my drive home (about 40min drive). Dinner is around 5:30 and it could be anything from chicken to pork to steak to pasta, with rice, potatoes and some sort of veggie. Then around 8:00 I will have another snack of yogert with barries.

Afternoon shift -(2-10) eat breakfast at 8:00 lunch at 12:00, snack at first break around 4:00, diner at 6:00, snack again at 9:00. Same items eaten as above.

Night shift- (10-6) eat breakfast at work at 4am, come home go to bed. eat diner with family around 5:30. snack before going to work around 9:00, eat lunch at 1200 midnight, snack again at 2:00.

then my weekends are totally different as well. So as you can see I eat all the time

mmm homemade granola bars sound good.....