konichiwa's mentor group - Are we having fun yet? - FULL (Page 4)

Andrew / Keri  -

Here are my thoughts on the 16wk 3x balanced oly plan;

- It does not included detailed workouts.  For that you need a silver plan.  e.g.

http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?h=1&racetype=1&racesubtype=3&level=2

http://www.beginnertriathlete.com/discussion/training/trainingplans-first-week.asp?printer=1&planid=395

- I think the plan is a good plan for its intended audience....newer endurance athletes.  This is why you don't see any designated workouts...its focus is more on building general endurance through repitition.

- One of the best things a good plan will do is prevent you from overtraining and injury.   This plan should help you do this.

Andrew - It's tough for me to say whether this is the right plan for you or not since I don't really know enough about your background.  Making a couple assumptions based on your prior posts, it sounds like you are generally athletic, played intramurals at college (basketball, softball or what-not) but haven't done any dedicated/specific swim, bike or run training recently?  Being a college student, and the summer coming up, I'm assuming the available time isn't an issue for you.  As the instructions to the plan noted, if you can handle the week 1 volume without it being a huge challenge, then this plan is probably right for you.  My guess is the biking volume won't be too hard for you, running may or may not depending on how much you've run recently (you did say your friends are into marathons so I am guessing you've done some running) and the swim may be a bit challenging.  I wouldn't let the swim preclude you from using this plan though.  Oh and if you are working out, start logging them

Keri - If you are looking at this plan also, I think the biggest challenge you'd face is available time.  This plan starts at 6.5hrs/wk and works its way up to 12.5hrs/wk.  Given that your last couple of weeks have been 4-5hrs, I think its a slight jump to 6.5hrs, but more importantly, will you eventually have the time to dedicate 12.5hrs in a given week?  That's a question only you can answer.  You may want to consider the 16 Week Olympic - Swim Focused which give your 3 swims and then 2 bike and 2 runs per week.  The weekly hours range from 5-8hrs which may be more managable with the family etc.  You could even be swim-focused for 5wks, then bike focused for 5 and run-focused for 6. 

I'm not a coach so take my words with the proverbial grain of salt.  Hopefully you find it helpful. 

If you have any other Q's, just let me know.

-Tim

Hey gang.

My Wed was an evening brick.  I typically only do bricks the week or two prior to a race.  It worked out well this week b/c I had to be at work early in the AM (so no AM workout) and I am doing my first tri of the season on Sunday.  I did a 60min bike followed by a 30min run.  I'm in a taper/cutback week so the workout was relatively mild.  The goal was to do some short intervals near race-pace and then cruise the rest.  I did 2x5min z4 intervals (5min rec) on the bike during the ride and then I ran the first mile at a tempo pace before settling into a long-run type of pace.

Today (Thu) I swam a short swim (2000m) in the AM and then did an easy 4mi run over lunch.  Laura and I have our menu tasting for our upcoming wedding tonight so we both had to keep the evening open.

Tomorrow (Fri) will be a complete rest day.  I like to take a complete rest day two days before a race.

Sat will be a race prep workout...prob a 30min bike followed by a 2min brick run.  Again I'll throw in some short race-pace segments with ample rest into both.

Sunday, I'll hopefully go really really fast!

3) Good luck Sunday - what distance is your race?

The race is a sprint distance...750M swim, 17mi bike, 3.4mi run.

I am very excited about the race b/c its my first tri of the season (have a oly in June and half scheduled in July) and I think I have a shot of finishing quite high.

Here is my race report (RR) form last year; http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=117655

I finished 15/440 OA and 2/34 AG last year.  I think I should be able to improve my time/placeing since I had a below avg run last year.  Plus I compared this year's entry list to last year's top finishers and something like 5 or 6 of the guys that beat me are not signed up.  Although I prob should not think about who did or did not sign-up.  Completely out of my control...even last year I finished 2AG but my time was only good enough for something like 5th or 6th had I been in the 25-29 AG. 

Anyways, I think my swim time will be about the same...maybe slower as we had some ideal conditions last year.  Bike will hopefully be a min or so faster and then hopefully ~3min faster on the run.  In the end if all goes well, I should be around 1h28m +/- 3min.  Good race or bad race, it'll still be fun. 

-Tim

Actually Keri, I knew exactly what you meant.  If that is the case, then using the plan should be fine.  The plan doesn't call for any 2hr swims or runs...rather you may be doing a 2hr bike and 1hr swim on your busiest day late in the plan.  Overall, it appears the bike takes up 50% of the time with run and swim each taking ~25%. 

If you feel up for it, I'd say go for it.  Once you get started you can make some small tweaks/adjustments if needed.

-Tim

ya I guess it's all relative. 

Here was one of my swims from 12/10/2004.

WU 200yds
4 x 50 drills to minimize strokes/lenth
3 x 50 (42s - 44s each)
3 x 50 w/ paddle (1:02 - 1:10 each)

We all had to start small and build it up, right?

I can also go back in my logs when I used to bike for 45-60min and I'd use the ~2mi to get the the trail as my warm-up.  Fast fwd ~5yrs and I am doing 6hr rides and sometimes i don't feel warmed-up for almost an hour

It's fun though and there are few things more rewarding that setting a new personal distance record in any of the three sports.  One of my best friends (weds19 here on BT), can still remember the times he first went over 50mi, 60mi......100mi on the bike.  He doesn't know his fastest days or best workouts, but he certainly knows a bunch of personal milestones.

lol....it'll be here before you know it!

Keri -

Great job with the swim.  Once you get the breathing down, whether you prefer to breath on 2, 3 or 4, you'll be able to go longer and longer. 

Enjoy the 5k.  I am sure you can go go well under 35 based on your 5mi run last wknd.

-Tim

Way to rock!

And great improvement on the course to a new PB!

Hey gang...here is the short answer as far as how I did this wknd;

TOTAL: 1:28:26  5/61 AG but took 3rd b/c of rolldown.   11/330 M

Laura finished in 1:36:24 and took 3/39 AG and 6/211 women. 

I should have my RR done later today.  I am kinda busy today but I'll catch up on the posts too.  Looks like the gang had a good wknd including a 5k PR!

Here is my RR.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=161873

-Tim