kenaxford's Group - Closed and kickin' tale !!! (Page 4)

I had a great workout this weekend. The weather was perfect and I really wish I a had a bike. I am still getting my bike exercise from spin class. I hope to get a bike in the next couple of weeks. I did an hour spin class and then did a 2 mile run outside.

I had a question about what is the best workout to do with limited time. This week I have the GMAT exam on Wednesday and my family flying in for the Quail Hollow golf tournament. Normally if I don’t spend at least and an hour at the gym I feel like my workout was worthless. I might have 20-30 minutes a day to exercise. Should I focus on sprints and high intensity running?

A used bike that fits you.  A lot of brands will fit differently, but most are of decent quality.  Do some reserach at local bike shops and talk with their fitters to get an idea of what size bike you should get.  then once you aquire a bike, pay a profressional to fit you.  You will reap dividends from that.

The training bible is a great book as long as you take the time to analyize all the info and apply it to yourself.  It is very detailed and scientific.  It won't lay out a plan for you, but it will give you the tools to create your own plan.  Read it interactively, meaning don't just sit on the couch and read through it.  As you go, highlight, take notes, etc

X2...      if you only have one bike, a road bike is the way to go.  The reason tri bikes are discouraged in group settings, is because they are less stable.  the geometry of a tri bike is made to go in a straight line.  Also, Aero bars are a big no, no in groups becuase you could potentially swerve over and hit someone wrecking yourself and others.  (generally less stable)

high intensity is good as long as you don't over do it.  (ie: if something starts to hurt or you are really sore the next day, back off) 

Try this sequence for run or bike.  start with 3-5 minutes of warm up.  Over the next 5 minutes, gradually build your effort to a high zone 4 or 5.  (on a 5 zone scale)  recover with an easy effort for 2 minutes then repeat 2-4 times.  cool down for a few minutes.  Simple, but effective.

I had a nice bike ride on Saturday and a rest day on Sunday.  The ride was kind of slow though as there there three people with mountain bikes.  That was my first ride out this year and I felt better than I thought I would... even on some hills.  However, I can feel my "sits" bones

Chocolate cake is okay everyone once in a while.  I had strawberry pie... yummy!!!

I'm debating on a sprint in Virginia on June 20th.  It will be wet suit legal in (supposedly) very clear water, which sounds interesting to me.  I'm going to be in VA for a family vacation the following week and am tempted to do it just for the practice.  I don't think I'll really be ready, but may do it anyway.

My first official one is August 9th (Sprint) and August 22nd (Sprint).

Terry, If you train consistantly from now until race time, you will be ready.  go have fun and make mom jealous that she's not doing it !!!  i wish I could do it with you.

darren !!!  that suxxx.  I hate that your first tri experience was a rough one.  (very rough!!)  however, the first one is done.  now you know what to expect for the next one.  It can only get better from here.

rest up and I hope you feel better quickly. 

PS.  get better before you start training again.  don't rush it.

Thanks everybody for the encouragement.  It was a great experience though I wouldn't want to do it exactly the same way next time.  I do need to practice some more open water training.  Hey, it does make for great conversation. 
And  I did enjoy being out running/jogging/walking on the trail.  Its always fun running through the woods...alone. Ha,  Oh well, we are laughing about it now. 
I have an olympic (1500 m swim, 40K bike, 10k run) at the end of May.  Hopefully, I'll be ready. 
I wonder who has the next one coming up?

aero wheels can make a definite improvement, but they are one of the most costly investments you can make.  (doller per time saved)  The typical mid pack age group athlete could save as much as 1 minute per 40k.  (standard international distance)  The faster you go, the more time they save you.  This estimate is avery general guidline and in no way assumes you will see that much time savings, but that is a good approximation.

food for thoguht:  85% of wind resistance comes from the body.  15% from equipment (bike, clothes, helmets, etc)  $150 on a  bike fit could be a much better investment if you have not had one yet.

If you end up purchasing some wheels, I would go with the 80 mm back and 60 mm front.  Only buy a disc if you can afford a 3rd aero wheel.  windy and hilly races will negate the effect of a disc.  That could cost you time and be dangerous in windy conditions.

I hope that helps.

That's a hard subject sight unseen.  Typically what I see if you are really out of breath is a lack of effeciency in your swim storke.  (not necessarilly just your breathing)  However, if your breathing is the problem, try breathing 3 strokes to one side and then 3 strokes to the other.  Keep your ear in the water.  (think about keeping your head in line with your body, just rotating it to the side)

A lesson or two from a good coach might be money well spent.  it always helps having a 3rd party perspective.  They should provide you at least 1 but no more than 3 things to work on until your next lesson.

When working with a client, I always create a list in my head of things that need improvment and prioritize based on what will help the most.  I then create a drill or two and practice with the swimmer so they know what it feels like and then have them incorporate that into their swim for however long it takes to become natural.  then and only then move on to the next thing.

Sorry I can't hel pmuch more than that.

Mike I forgot about one thing on the USAT website that might help with regard to your run training.  They published some running tips I offered them.  Check out this link: http://usatriathlon.org/news/article/8139

• wsandford  -  May 9
• trinity          -  May 17
• mattierocks -  May 31
• fire eagle     -  May 31
• kenaxford   -  June 20
• skyle           -  June 28
• weber02      -  July 4
• Mainer22     -  July 11
• yvettem       -  July 26
• tw04429      -  Aug 9
• Kurtie          -   Sept 13
• gpdtx           -  none listed
• mouseman   -   none listed
• sebeniecherm -  none listed

great questions.  Based on the things you asked about, I will list the things that I think are most important when comparing gained speed per dollar spent.

1.  Aero bars and a bike fit.  (they have to go together)

2. tri suit - saved time in transition along with better hydrodynamics and aerodynamics

3.  wetsuit - full suit only (no johns) go with mid level or higher, it's worth the extra money.

4.  aero helmet

5.  tri bike