Consistency Equals Success (Page 4)

I have a client that is way into golf and hosts an annual meeting in locations with great courses. Though I am not the most avid or accomplished golfer, I do get to golf some great courses, this year was in Austin due to the Barton Creek resort. I couldn't go to Austin without experiencing some of the cycling and running available there. Therefore, I structured my trip so I had time to cycle on Sunday.

Agree that there is a lot of traffic close to the city. Once I got past Buda on Sunday afternoon and into the farmland I didn't see too many cars. Lots if fun.

1 hour on the bike and then later 45 minutes sprints

Mark 19 22:22:00
Joe 19 18:34:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 16 21:36:54
Dennis 14 16:15:45
Jim 16 14:38:11
Bruno 13 17:10:00
Lisa 11 12:54:71
Gabe 10 14:49:00

46' hilly run with the club.

Mark 20 23:08:00
Joe 19 18:34:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 16 21:36:54
Dennis 14 16:15:45
Jim 16 14:38:11
Bruno 13 17:10:00
Lisa 11 12:54:71
Gabe 10 14:49:00

Mark 20 23:08:00
Joe 19 18:34:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 14 16:15:45
Jim 16 14:38:11
Bruno 13 17:10:00
Lisa 11 12:54:71
Gabe 10 14:49:00

Mitch, thanks for the explanation. I'm glad you enjoyed Austin. I hope you didn't ride by yourself. There are so many good group rides there!

Gabe, you're welcome. I agonized over whether to say something for about 3 days. Tell Estefania hi back. Wait, I'm on her FB, I'll tell her myself.

Dennis, great job on your longest ride ever. Is your first tri a sprint?

Jackie - unfortunately I was by myself. I didn't arrive in Austin until about 11:00. By the time I got my rental car, ate a Whataburger Combo meal and rented the bike, I didn't hit the road until after 1:00 on Sunday. Store closed at 5:00 so had to be back by then. It was a bit disconcerting, but between the ride map and my iPhone, I was able to get out and back.

1:04 swim today - 14K yds for the week - mostly likely a PR for me. Rather than dwelling on my run injury, been using this time to focus on swim effort. For me the key is consistency - multiple tough workouts. Main set today was 10 x 100 followed by 6 x 200.

Post workout - deep tissue massage. Gotta say these massages are awesome. Really a key part of recovery and a well earned treat.

Mark 20 23:08:00
Joe 20 19:38:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 14 16:15:45
Jim 16 14:38:11
Bruno 13 17:10:00
Lisa 11 12:54:71
Gabe 10 14:49:00


Edited by JoePetto 2014-05-24 8:44 PM

@ Jackie

Yes, my first Triathlon is a sprint in Cypress call the Bridgeland Triathlon. And thanks for the Kudos on the long ride. My wife and I rode together and it was a great feeling of accomplishment for both of us. WICKED head wind for the return 25 miles though.

Mitch, you ate What?

Dennis, my daughter and son-in-law live in Cypress. If I were not in FL, I would consider doing Bridgeland. Is your wife a triathlete also?

Swimmers, what should I be doing in the pool right now?

I got back in the pool after 1 1/2 years (took time off after HIM to do the marathon) earlier this month. I had a lesson with a coach who gave me 3 things to work on (faster arm turnover, breathing at 10 and 2 instead of 9 and 3, and bent arm on the pull). I have been going to the pool two days a week and doing 2 sessions each day. I figured that I could concentrate more on my stroke that way instead of getting tired. Now I am going to be going to only 1 session each swim day. My workouts consisted of sets with pull buoy, sets with fins, sets with paddles and sets without anything. I will be doing my second lesson in the next few days. I need a swim plan, not too ambitious to start please.

Jackie - check out some these sets from Slowtwitch

http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Fo...

I think you can pick and choose whatever works for you in terms of length and complexity or mix and match. Basic swim sets are the same in structure - warm up, drills, main set(s) and a cool down. Shoot for between 1700-2000 yards per workout to start and then ramp up. If you only swimming twice a week, do one workout with some intensity during the main set and do the other with slightly less (I like the 10 x 100 workout alternating lengths of slow-fast-slow-fast).

Are your training for a tri? If not, I'd stay away from really long sets likes 1000s or timed swims of greater than 15 mins. I had a swim coach tell me that unless you are training for a distance swim, practicing long distances with a frequency is a waste. Swimming more shorter sets <500 yds is ideal because your form won't break down as much. I am also finding that shorter distance sets build plenty of endurance.

Adding from the past few days...
Thursday - 1 hour on the bike
Friday - 45 minute run really pushing myself at the end / then later in the day 45 minutes of speedwork in the pool
Saturday - stained the back deck and hours of yardwork, oh the joys of being a homeowner

Mark 20 23:08:00
Joe 19 18:34:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 14 16:15:45
Jim 16 14:38:11
Bruno 15 19:40:00
Lisa 11 12:54:71
Gabe 10 14:49:00

Mitch -

Do you happen to know of any open water swim groups in the area of Metro Detroit? I'm looking to get out there and try out the new wetsuit and get some experience before June 15th. Does anyone swim the Detroit river? or any inland lakes like Kent Lake / Kensington metro park? Stoney Creek?

thanks
Bruno

10 mile run today 1:37

Mark 20 23:08:00
Joe 19 18:34:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 14 16:15:45
Jim 16 16:15:11
Bruno 15 19:40:00
Lisa 11 12:54:71
Gabe 10 14:49:00

Sunday 33' swim + 65' bike
Monday - 2 hr ride

Mark 20 23:08:00
Joe 121 21:43:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 14 16:15:45
Jim 16 16:15:11
Bruno 15 19:40:00
Lisa 11 12:54:71
Gabe 10 14:49:00

Joe & Gabe--hope you both recovery from those injuries quickly.

Adding Saturday's swim (30:41) and today's Bolder Boulder 10K (51:32). Also? Today was a PR!! I ignored all of Joe's advice regarding recovery (sorry!), went out hard and kept pushing. Totally worth it. It's a 10K PR by more than a minute and by a minute and a half on that course, which is pretty hilly. They estimated about 52,000 people participated today. I met up with friends and we managed to grab breakfast at a restaurant before heading back to watch the pro races. Deena Kastor was running and I'm a huge fan. She led the pack starting out but was overtaken by the eventual winner from Ethopia (her 4th win, 4 years running). Kastor came in 4th, which is pretty darn awesome for a 41-year-old in that field. Shalene Flanagan was 2nd. They run the same course we do (just later and much faster), and then we're all in the stadium shouting when they come through. The men's field was ok. The biggest name was Ryan Hall, but I think he's been overrated for far too long and this race was no exception. He was dropped fairly early in. Anyhow, a great day overall. I've been running this race since 2001 and it's so much fun. It's my favorite race, hands down. It's also the first race I ever ran (and the reason I started running), and the fact that we finish in the stadium at the university where I received my PhD doesn't hurt either. Lots and lots of fun and good memories!

Mark 20 23:08:00
Joe 121 21:43:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 14 16:15:45
Jim 16 16:15:11
Bruno 15 19:40:00
Lisa 13 14:17:24
Gabe 10 14:49:00

10k afternoon run today in Botanical Gardens.

Mark 21 24:08:00
Joe 21 21:43:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 14 16:15:45
Jim 16 16:15:11
Bruno 15 19:40:00
Lisa 13 14:17:24
Gabe 10 14:49:00

Check the 3Disciplines and Epic Races websites. They may have some scheduled open swims.

I'd like ot get in a routine this summer of doing biking at Stoney and then maybe a swim following it. I have to get buy-in from my Admiral but I'd be open to a training partner.

Also, check the Michigan message board here. I think there are some weekday evenings that they swim out near Kensington/Island lake.

Catching up from the weekend and with rain in the forecast ALL week looks like its going to be a treadmill-spin bike kind of week...BLAH!!


Mark 21 24:08:00
Joe 21 21:43:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 18 26:08:15
Jim 16 16:15:11
Bruno 15 19:40:00
Lisa 13 14:17:24
Gabe 10 14:49:00

Edited by sawyer1206 2014-05-27 10:10 AM

I'm working downstate for two days this week, so I get some pool time. The Lake is still too cold, instant calf cramp when stepping in, water temp is still in the 40's F. 45 minutes in the pool.

Mark 21 24:08:00
Joe 21 21:43:09
Mitch 17 21:49:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 18 26:08:15
Jim 17 17:00:11
Bruno 15 19:40:00
Lisa 13 14:17:24
Gabe 10 14:49:00

I had big plans for Sunday and Monday. Unfortunately the amount of work I needed to get done outside resulted in this old body being too sore to think about S/B/R on Sunday or Monday morning. To make matter worse, Tuesday morning I was still feeling the effects of all the manual labor from the weekend.

So, I shifted my bike workout to this morning. Nice quality 75 minutes on the drainer (10x1' @ 108% FTP plus 10' @ 95% FTP).

Mark 21 24:08:00
Joe 21 21:43:09
Mitch 18 23:04:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 18 26:08:15
Jim 17 17:00:11
Bruno 15 19:40:00
Lisa 13 14:17:24
Gabe 10 14:49:00

Where downstate?

I had to shift my Saturday bike to Sunday - 90 minutes / Memorial Day was a great family Day / Tuesday night I managed 2500 yards in the pool.
-Bruno


Mark 21 24:08:00
Joe 21 21:43:09
Mitch 18 23:04:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 18 26:08:15
Jim 17 17:00:11
Bruno 17 22:10:00
Lisa 13 14:17:24
Gabe 15 20:59:00

Nice Swim!!!

51 minutes in the pool.

Mark 21 24:08:00
Joe 21 21:43:09
Mitch 18 23:04:00
Drew 16 19:07:28
Jackie 17 24:57:55
Dennis 18 26:08:15
Jim 18 17:51:11
Bruno 17 22:10:00
Lisa 13 14:17:24
Gabe 15 20:59:00

You might call it up North. I've been in Bay City this week. They have a new YMCA downtown and it works out so I finish around 2:30 and I get the lap pool to myself.