DG's Group - We're FULL! 2010 here we come! (Page 4)

Thanks for the HR post Damon.  Ill also be trying to set up my charts for my zones as soon as my HR monitor shows up in the mail.

  Awesome.  What  a great gift. 

Thanks for the charts
That really helped to clairify a few things for me
I have started to track my hr
now I know what to do with it.
soon I will be able to plan ahead

Great - I think you'll find a big difference in the spring. 

Thanks Damon, this will surely help.  I´ve been MIA because I travelled back home for the holidays and the winter storm left us stranded over the weekend in Greensboro NC.

I see there is a lot of info on HR training for running and cycling.  What happens with the swim, any tips on that end?  I´ve read some newbies report and how they struggled with their first swim by going too hard and something about Triahtletes making the mistake of swimming to strong and their HR being too high by the time they reach the bike.

I´m in for the weight/fat loss challenge in Jan!

Will get my training zones set up first week of January

Hey Chezz, The swim...  There's no real gauge for monitoring your HR in the swim - half of the HR monitors don't work in the water, they slip off of your chest etc...  But you can certainly get a feel for what your HR feels like in your zones while running or on the bike and mirror that on the swim.  You are right about a lot of newbies going to hard in the beginning and going anerobic (panic) untill they get to T1.  If you get on the bike with a spiked HR it makes for a long day.  Rule of thumb: Everyone is pretty much in the same boat for the swim.  You'll get folks that "think" they are fast lining up at the front of the pack, folks that know they are fast and they line up in the outside of the pack and folks that are in the middle lining up in both places.  The folks that "think" they are fast end up going anerobic before the hit the first bouy and the kind of panic and struggle the rest of the swim.  They bog down the lanes (especially next to the bouys) and that is where the term "combat" swimming come from.  The folks that know the are fast line up on the outside of the wave and take straight shots to the turn.  They do not get caught up in the "washing machine" effect.  Folks like me, who know they can get through the swim, just not win it, line up on the back outside line of the wave.  One little rule fact that I have seen used over the last year or so.  You can swim "INSIDE" of the bouys unless it is a "TURN BOUY" then, of course, you must swim around it.  A lot of folks at the HIM and IM distance races use this technique. 

Hey Everyone!!

I'm here!! Like Joe I did not make it to the run on Saturday. I woke up at 6am to my friends texting me and I looked out the window and knew I was stuck for the weekend. The plow finally came through on Sunday so later that morning I started shoveling out. I haven't been able to get any activity in because work has been extremely busy with a regulation I'm working on and have an early deadline for before the holiday! I'm going to head to the gym in a bit to get some sort of activity in because I'm starting to go stir crazy!

I'll have to go back thru Damon's posts to read and absorb all of the training info!

I'm in for the January challenge!!

22 inches of snow in my neighborhood!! I thought moving OUT of Maine was moving away from that much snow! I lost my terriers in the drift on their bathroom break! Good grief!

Hey Keely - glad to see you are alive (JK).  I will come up with some creative challenge for January.  Just start logging workouts and we will keep track of your progress. 

Hey All,
Happy Holidays and I wish the best for you and your families, friends and special ones in your lives this holiday season and 2010.   Enjoy the next two weeks.  I will be looking at logs daily and will be available to answer any questions that you might have.  Please try and log what you do over the next two weeks.  Even if it's nothing or guilt for doing nothing (check my log and you might see that).  Remember to not stress about missing workouts.  For the time being, family and friends come first (and always will), but the more time you spend with your loved ones over the holiday= more time you will be "given" to train over the next few months.  Have a great one and stay safe!!!!   I'm going to put the bikes on the car and head south for some great training weather.  Peace!!!!!!!!!

Hey all,
Logs look decent.  I am completing my updates this afternoon.  How is everyone feeling?  Joe, my wife the did Longhorn 70.3 this year.  I spectated, but can give you a great feel for the course and environment if you want it.  Let me know.

Feeling GOOD DG how bout yourself, I've gone up to Big-D for xmas and its snowing!!!  I hope everyone is having a happy holiday!!

Alright, did some self camera work today during my trainer session. Not great (and didn't realize I couldn't rotate the movie afterwards, so one is sideways) but its the best I could manage with the size/set up of my living room. Anyway:

http://www.youtube.com/watch?v=mfjZebT7w0Y
http://www.youtube.com/watch?v=gIYGRaoH0yE
http://www.youtube.com/watch?v=0coz6Iqc6Ts
http://www.youtube.com/watch?v=j6AT386iQmo

Any suggestions would be appreciated! Super bonus question is to name the movie I was watching in the background. I won't even mind if you don't get back to me tomorrow...apparently its some sort of holiday...

More on that in this other thread, if you're lonely on Christmas, I highly suggest you look at it and join the competition: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

If that doesn't apply to you, have a Merry Christmas.

Merry Christmas everyone.

Feeling good  - thanks.  Snowing in Dallas?  Wow.  Good excuse to just hang out and enjoy a day off.

Hey guys, I am fortunate enough to live about 15 minutes from All3sports.  One of the best triathlon shops in the nation.  Just ask Macca!!!!!  Anyway, today through Saturday at midnight they have a 20% off sale online.  You'd have to be an account holder to know this.  www.all3sports.com - enter promo code all3rocks09 for the 20% off.  If, for some reason, this code doesn't work let me know and I'll get you another one. 

Hey everyone!  Hope you are having a great weekend!  I am eating too much and drinking too much but I'm trying to squeeze some work outs in.  I will need the body fat challenge come January. 

I unwrapped my heart rate monitor.  I'm going to try set up my logs this weekend. 

By the way - I have 13.5 weeks until my HIM!!  I'm freaking out!

I'm lookin at it tonight.  Hope to have some good feedback in the morning.  If you can get a rear view it would be great.  Not to get freaky, but what I would look for is how your hips are in position as you pedal.  Especially in a real low/hard gear.  It looks like there is a little sway in your body from the front, but a rear view would confirm or deny. 

Ok - we have some work to do.  What is the longest distance you have completed before this 70.3 on the 27th of March?
Even though this is an early season "A" race prior to IMAZ I can only recommend that you treat this as a training day for Ironman if you have not done this distance before.  No big deal.  Periodizationally (SP) speaking, you should be done with prep and launch into a 4 week period of BASE during January.  February should be nothing but build and the first three weeks of March should be PEAK/RACE with the 21st-26th being a Taper and race(training day) on the 27th. 
Periodization chart below

Phase	How long?	Frequency	Duration	Intensity	Volume
Prep	4-8 weeks	High	Short-Medium	Very little	Low
Base	12-24 weeks	High	Medium- High	Moderate	Moderate to High
Build	4-8 weeks	Moderate-High	High	Heavy	Moderate
Peak/Race	3-5 weeks	Moderate	Short	Heavy	Low

You wanted it, you got it: http://www.youtube.com/watch?v=2CfTvCEOqqI

I shifted into a hard gear in the middle, you'll see when. Also, my trainer is built to rock back and forth and the front wheel is on a pivot, so its free to move, so I'm not sure if thats a good or bad thing for your purposes.

Thanks again, looking forward to seeing how I can improve.

I had my first run with a heart rate monitor.  I have to admit it was pretty cool!  I was in zone 4 almost the entire time.  I pushed it at the end to make sure my watch was working and got up to zone 5.  Now I just need to reread the earlier heart rate thread so I can see what these numbers mean. 

Zone 4 = 143 to 161
Zone 5 = 161 up

Good - you'll like results once you get rolling.  Glad it works!