Tri/tbay group - CLOSED (Page 4)

Hi Melissa, I live in PA. and love to train outdoors whenever possible but if you have access to an indoor track or treadmill i recommend getting acclimated gradually stepping up your workouts and practice hydrating your body accordingly and the closer you get to the race the more you will want to do this until you feel comfortable. I have a marathon scheduled for York, PA  May 20th so this is not an issue for me. I am passing along information i heard from Ben Greenfield fitness.

Melissa,

I am one of those " miserable winter weather" triathletes.  After training for a couple of 70.3's outdoors in the RAIN and cold, I surrendered and actually built a workout room in our garage, purchased a computrainer and now...ahhh...train indoors.  A computrainer is basically a device which hooks up to your computer with software that simulates various rides (many IM rides, hill repeat rides, beginner rides, etc).  Your bike is mounted on the stationary trainer...and off you go!  It costs about $ 1500, but well worth the cost if you are serious about triathlon.  

I train in this room which is set in the 70's so I SWEAT profusely thus recreating the hot, humid Florida experience. I have been on my computrainer for 4:00 hours...it takes mental discipline and commitment. 

I understand everyone does not have this setup so I would highly recommend a spin class where, if you can find one, has you use your tri-bike on a stationary trainer. Here in Seattle, there is a place where they actually have computrainers set up and it makes for an excellent workout.  I totally agree with Ron and other member's comments. The more you can simulate your race day, the better.

I am not so sure of getting into a sauna...I have heard of people doing that...I just don't know what to say.  

Hope this helps give you some ideas.  Mona

I hope everyone's training is going well...it sounds like it!  Thanks for the online support, it really helps keep me motivated and focused.  Roy, I also want to express my gratitude for taking the time to moderate the group.  

I am happy to report that I have made some upcoming changes I am excited about: I am joining a master's swim group (where I will no doubt be one of the slowest) where the workouts are 1.5 hours or 4000-4500 yards.  Ok, so I am NOT swimming that far, but I understand the coaches tailor the workouts to the individual.  I am thinking 2500-3000 should suffice for a 70.3. They have them do fun stuff, like swim a set, then jump out of the pool for interim strength moves with bands attached to the wall of the pool.

My other "find" thanks to the internet and a site called "Meetup.com" is a nearby multi-sport group of all abilities ( I hope to find someone to run/walk with at my 13 min/mile pace).  I will join them on Sunday for a trail run!  It's one of the benefits of the Northwest...beautiful mountains and trails.  

I find even only one or two training sessions a week with like minded athletes makes a world of difference in maintaining a consistent training plan. 

This last week I managed to stay on my computrainer for a 30 mile ride..YES!!  My goal is to be riding 45 miles by the end of the month, and yes, I refuse to think about the hours I will have to be on the stationary trainer...just do things one day at a time...one hour at a time.  

Make it a great training day!

Mona

Hey groupies!

Bill - I am also lost on spin bike adjustments.  I just try to get where I feel somewhat comfortable, but have not idea if it's "right".

Mona - soulds like you have some really good things happening.  I've heard that master's swim groups are a great way to improve your swimming and make it less monotonous.  And you are so right about training with others at least a time or two a week.  You are definitely my hero for riding 30 miles on the trainer!

Had a couple of firsts yesterday.  Started "pool school", which is a series of 6 sessions with a top triathlon coach in the area.  First thing we did was the videos of each of us -- under and abover water -- then watched each of them together and got our coach's initial comments.  Learned a bit more about what things are supposed to happen on a good stroke, and also learned that I should post a still from that video on my refrigerator.  Was feeling pretty good about where I am weight wise until that &*%^ video!  Anyway, next session we will get to work.

Also volunteered at a race for the first time yesterday.  It was a 5K/15K/Half mary combined and I directed runners at one of the turns/trail intersections out on the course.  Really fun to get that perspective, get to know another running club member and fellow volunteer, and to encourage people along the way.  I'm not a super outgoing person, but kinda got into it as the race went on.  So if you have never volunteered at a race, I highly recommend it!

Running is going well.  Got in 9 miles on Friday, and 8 miles this morning at closer to the pace I was prior to the akle/crud down time.  Will try a few shorter runs this week, and then one 11 to 12 miler on Friday and call myself ready for the Carlsbad Half on 1/22.  I'm very proud of Kerry, who is doing great on Couch to 5K and riding the trainer.  It is so nice to be able to share this journey with my best friend!

How is everyone else doing?  What are your biggest challenges and focuses right now?

Sounds good Squirt, good luck in your race on the 22nd!

I had my first swim work out ever on Thursday.  It was tuff but I got in around 700 yards.  I think that will be my biggest challenge moving forward.  I need new tires for my bike so I can get it off the trainer and start riding outside.  I think I am going to order an Adamo road saddle because I am sick of being in pain and then numb on my rides.  They have them on ebay for around $90.  As far as running, I got 3 miles in last night.  I am trying to change my mind set of just shuffling along to get in my mileage.  I tried to run at a 9:30-10 pace and walked when I got tired.  I REALLY want to be under a 10 minute mile by the time the Gasparilla 5K comes along.  I have done about 6 5k's over the last 2 years and never have I beat the 30 minute mark.  Heading out now to get in a 5 miler.  

i hope everyone enjoys their Sunday evening!

Hey Lopadrino79 (Andy),

I have a brand new, never used Adamo saddle I've been wanting to sell plus the hydration system (retails for $99) that goes with the saddle.  It's "Adamo Road" model.   I'd be happy to sell both for $ 125.  Are you interested?  I can send photos if you give me your email address.  

I actually won both at St Anthony's pre-race dinner last year.  I am happy with my saddle, so I figured no sense trying to fix something that's not broken.

Just keep working on that swimming..sounds like you're already making good progress!  

Mona

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Lopradrino79, hang in there with the goal of breaking 30 minutes.  I had the same goal a couple of years ago. I kept getting my time down but could not break it.  Then I just gave up and headed for the couch!  DON'T DO THAT!!! I'm very familiar with the slogging along to get the miles in. Back then, I discovered that forcing myself to run harder for short periods in training would help at race time.  It proved to me I could change my pace a bit and it would help.  I just quit too soon before I met my goal.  Keep plugging away, you will get there!

My wonderful wife just asked me if I wanted to ride the trainer in a few minutes so I'll be doing that shortly with her.  We have both of them in the living room so we can ride and watch TV.  It kind of freaks out one of our dogs, but she will get used to it!  Back to the 4th week of couch to 5k tomorrow.

Hi Squirt,

YOU ARE MY HERO...dream of getting my run up in mileage as you are doing.  Today I joined that mult-sport group for a trail run.  I knew I was in trouble when one of the guys said he was running 20 miles on the trail :-) Fortunately, I joined an old friend and we slogged through the mud, walking and running, for about 5 miles.  Not sure if I can count it as a run because we stopped a lot reading signs and such.  I may have to concentrate on a long run during the week, and switch the long bike for a weekend day.  

How exciting that your hubby is getting into the sport.  My hubby is kind enough to run with me now and then.  He's done over 35 marathons in his career...now just a casual jogger, but he still runs circles around me!  

Like hearing everyone's story, so keep updating what's happening..keeps me going.

Mona

Good Morning Tri/tbay group,

How is everyone? I checked in over the weekend, saw a few posts from the weekends training. Great job. I also had a nice weekend, Saturday's workouts got time crunched so didn't get what I has planned, but thats how it goes sometimes. Then Sunday got in a 10 mile run, felt ok, legs feel good today which is a good sign that my recovery time is where it needs to be.

For our newbies in the group, if your are stiff, soar etc. following workouts thats not unusual, but that discomfort should not inhibit your weekly planned workouts to the point of not being able to do them. If your a finding this to be the case then you may need to adjust your routines or workout load. The one thing about triathlon training is your working three disciplines and your workouts will need to work in concert with all three sports. So a hard run/bike day should easily be able to be followed with a swim day. Then another run/bike day etc. For me swim/bike days seem to work during the week, I'll swim in the afternoon, then do a trainer session in the evening. You'll learn to workout in a tired muscle mode this is intentional. You also may find that your daily eating habits may need to be adjusted to a few more calories(good calories). Even for some of you who are going to be dropping some weight, you will still need to take in adequate calories to sustain your new lifestyle. My wife says when I start getting grumpy around the house even though I may not feel it it is a good indicator that a calorie adjustment may be in order.

So something to think about, I want to encourage all of our group especially our newbies who may not be sure what to ask to chime in. Its OK to ask those questions thats what the mentor groups are for.

Mona thanks for the comment, I truly enjoy doing this I get alot of out it.

Andy, nice job on the swim.  700 is a lot when you're not used to swimming.  Do you have any swim background, or is it totally new to you?

Mona, LOL, we may have to do a relay!  You can swim and I will run.  Actually, you can do the bike too .  Trail running really sounds challenging AND fun.  Wow, your hubby is one of those marathon maniacs!

Troy, nice 10 miler and even better that your recovery is good!  And thanks for the input on nutrition.  Kerry & I are trying to clean up our diets a bit, not necessarily eating less, just better quality.

Yes, if you're a new/aspiring triathlete, you cannot afford to be shy!  I've always been a "figure it out on my own" type of person.  One of the best things this sport has done for me is encourage me to get over my fear of looking like a doofus and seek out the help that I need.  I've met some really great people in the process.

Oh, and Kerry & I have found a way to stay entertained on the trainer.  Kerry is on a mountain bike, so he can also man the remote for the TV word score game!  Spinnervals are also looking likely, just have to figure out which one(s).  Troy, do you have any thoughts on that? 

Squirt: well, if we ever do a relay, we'd have to find a cyclist because it seems I get slower, not faster. I keep working on it though.  

I got on the scale this morning; not good.  I am now 127 lbs, my IM race weight was 122.  5 lbs may not sound like a lot, but on my 5'4" frame it means clothes are tight and I am uncomfortable.  Today I started watching what I eat.  For those who have an iphone there is a really good app to record calories and nutrition called "My Fitness Pal".  I read somewhere that the easiest way to get faster is to be lighter...free speed, so I'm on it!

I had a kick- workout today with the new master's team I joined: 3300 yards felt good, had fun.  

IronmanGranny - I ordered the saddle right after I posted about it.  Thank you though!  I have a hard time with rear hydration, I think I will look into the system that lays flat between the aero bars.

Squirt - Thank you!  The only swim experience I have is lessons over 20 years ago.  Everything else was just casual recreational water time.  I have my second work out in the morning before work.

Hello to you all. I'll be away today at a seminar, so  won't be able to write during the day. Hope all is going well, I'll check in tonight.

Have a great day!!!!

Greetings to you all, a quiet week. I hope everyone is well. I took a look at everyones logs, I see some activity there. I encourage you to use the logs to track your work, its kind of your own accountability check to stay with it. It looks like everyone has a race or more planned which is good. That is the first step in getting started, and then picking a pathway to get there.

Squirt/Squirts Husband the Cowtown half reminded of how cool my oldest daughter thought Billy Bob's was when she was there in Oct. I saw a few good shows there when I lived in Ft. Worth.

Lopadrino79 make sure you are breathing correctly, swimming takes some acclimation to getting that timing down on getting the lungs emptied and ready for the inhale.

Hey Troy, this is very sad, but I've never been to Billy Bobs.  You know how it is...never go places that are right in your own back yard.  May have to change that (hint, hint, Kerry ). 

Been working on swim form since the first session of "pool school" and wow, what a difference!  Our coach told us only to do 50's this week and no more than 15-20 minutes of it so we wouldn't get fatigued and slip back into old habits.  I thought geez, how will I get a workout in doing that?  Turns out I'm glad as I'm definitely using some muscles that weren't getting involved before.  Also ran into one of my classmates, and he's experiencing the same thing.  Since he already has an M Dot tattoo, that made me feel a little better. 

Fun last night as Kerry and I both headed out on our runs at the same time, both waiting to find satellites, etc. .

Hi Squirt, good question. I guess there two ways to approach this, the purpose of using a bouy is to isolate the upper body and drop out the kick. The bouy will raise the hips and allow the swimmer to focus on their upper body mechanics. The tapered bouy like your using can be used either way, but some folks still tend to get their kick in motion. I tend to use it with the larger side on the bottom, the bouyent pressure seats it nicely and it stays put. On the other hand using it the other way requires a still lower body, maybe doesn't raise the hips quit as much and you definitely can't be kicking or it will come out. Try it the other way I think you will prefer it in that position. If you still feel like your hips are sagging, then try to full size bouy a jr. model is pretty small.

Thanks Roy! (yes, I just realized I'd been putting a T in front of your name....sorry!).  I will try the buoy the other way.  Our coach says we are going to use these on Saturday, so I am hoping not to drown in the process.

Got in a really nice 12 mile run this morning.  Kicked it up close to 10K pace for the last 3.  Last long run before the Carlsbad HM on 1/22 and all systems appear to be go.  I really wasn't sure what this was going to look like after the down time from the ankle sprain and illness over Christmas, so I'm very glad to be at this point.  Now I just need to avoid tripping over a dog or doing anything else stupid this next week .

Hi guys. It is so fun reading about what you all are up to. 

SQUIRT - My new swim coach gave me the same advice about the 50s.  I am slowing WAY down to get my form right and doing some kicks to increase my yardage once my upper body wears down. Keep posting about how it is going! 

MONA - I will be taking your advice this weekend about the indoor workout.  It's 0 with the wind chill and I have a 3 hr brick to complete.  Indoors with me.  Starting mental preparations now....

Has anyone else noticed that the only people in the pool this time of year are the dedicated triathlete and the elderly?  I am wondering what that says about us.....

Also - just as an encouragement to those of us trying to improve our swim stroke.  I swam next to an old, slightly overweight guy this afternoon.  He was SMOKING me.  Apparently he is training for an Alcatraz swim.  The point is that his stroke was super smooth and he glided effortlessly through the water.  It was like a meditation for him.  WE WILL GET THERE.  And when we do....we will be FAST!!!  Slow and steady will win this race. 

You all are doing so well.  I feel so guilty as work got in the way this week and I did not do all my workouts.  If I don't run this next week, I will really suffer doing my HM on the 22nd.  Tomorrow will be to cold for the group bike ride so I will probably run for an hour. Then during the week, I should be able to get some treadmill time.  Work is definitely over rated. 

Squirt - I hope I don't embarrass the group.  I wouldn't be able to keep up with you.  I hardly ever do a long run during training.

(I don't like cold weather but I like to ski) 

Bill

I thought it was cold here north of Seattle; it's a big deal when there is a bit of snow and ice. This morning I was going to meet up with a group to run the trails, but it is dark, cold (28 degrees) and icy.  Thankfully, my friend agreed to meet later in morning.  If I am going to freeze, I'd rather do it in the light of day However, reading your temp, I will NOT complain!

I found this nearby run/tri group and met a woman that has a computrainer set up for 2 in her garage, so we rode 2:30 yesterday...the time flew by vs riding alone.  It was well worth the car ride over to her house.  She's training for her first Ironman.   

I am schedule in the swim/bike but I am concerned about the run.  My longest run is still only 5 miles, this week done with my hubby who kept me moving steadily so we did about 11:45 pace on combination trail/road run.  My legs got tired so I decided to stop early.  1/2 Iron is about 4 months away so.....hope I can get to at least 8-10 miles (2-2 1/2 hours on a good day) by then.  OR should I push it and aim for 13 miles of a walk/run no matter how long it takes me (3 hours)? Anyone have any thoughts or opinions on this? 

Thanks! 

Mona

Hi everyone, 

Well this week should be enlightening, Monday the chiropractor gets to see if he can lesson the pain in my lower back when i run, in regards to that does anyone take the MSM 1000 supplement for joint lubrication? Also on Tuesday a friend at work is going to loan me his road bike, so i will go over it for safety reasons and also does anyone have suggestions for fitting the bike and which kind of handle bars are best suited for training i wish to get my body acclimated to the position it will have to assume to handle a race, guess i will have to buy a helmet it will be the first time i ever did so if anyone has any suggestions in that please say so. i grew up a holy terror on a bike and its a wonder i survived all the mishaps but in my defense thats just the way it was for all of my friends at that time. Lastly, On Tues. i get my first swim lesson. I am going to have to undo a lifetime of redneck swimming hole etiquette. If you threw me out of the boat i would get to shore but it will not be pretty. my goal here is to become an efficient swimmer are there any tips to share or things to look out for when you start this? well this is a lot to ask for in one post but it sounds like there is a lot of experience among this group. Thanks for listening   

Hi Mona, good you have some training support and making new friends along the way. I'm not sure going to 13 miles is going to pay any large dividends over getting to 10 miles on a few occasions. If you are recovering from your 10 mile outings and you feel that going farther isn't going to be a hinderence then you might give it a go. Since your plan is a run/walk for the HIM your legs might be happier to stick with the 10 mile training distance and then on race day you will have built enough endurance and your IM experience is going to help you get to the finish line in good shape.

Also the bike route for the HIM your doing in Florida is going to hillier than some will expect, so plan on doing some hill training along the way.

Hi Bill, good to hear fron you. I don't have any experience with the MSM product, I have used some chodrointin(spelling) a few times. I takes about a week to build up in the system but you most likely will get some results. As to the bike, if he is just loaning it to you to ride a bit, hopefully you are about the same size as he is. If so then fit might not be to hard to get to. Depending on the bike, you may not have to do anything to it or you may need to make a saddle height adjustment or bar height. I wouldn't worry about making any changes to it since it's a road bike. Now once you make a decision on getting a bike for your self and it will be the one you use different scenario as fit goes. Get out and ride this one a bit and see how it feels. You are on the right track with your swimming, 1-forget any of your old habits, 2- take more than one lesson from the coach, squirt is taking a series of 6 lessons this is going to be very helpful. You might  consider doing the same. Body position, breathing(really the first important element)remember forget all of your old swim hole habits.

No worries.

We wish you the best at the Carlsbad HM, can't wait to get a great race report.