TitanIV Group FULL (Page 4)

I hope everyone had a good week of training. Feel free to ask more questions as they come up here in the forum.

LAST WEEK:

Last week was a good week for me. Missed one swim because of the cold (outdoor pool), but got all other workouts in. I had two nights of long sleep (10 hours) that seemd to really revive me. My body is getting used to the volume.

THIS WEEK:

This week is my recovery week! I am reducing volume about 1/3.  Will feel like I am slacking :-) but I know I need this in the long run.

Last Week:

Last week was a little hectic for me.  Work got a little stressful and I had to put some extra hours in.  I skipped one bike workout and don't really have a good reason for that.  I think that may happen some more, but since I'm doing a bike focused program I have an extra bike ride per week so I will still be ok during the race. 

This Week: 

This is a recovery week.  I think my body needs it.  It's going to be a little weird to only swim for 17 mins and bike for 35.  

Since this is my first recovery week ever I was wondering if I should keep the intensity up during my workouts?  I'm guessing yes, but I'm sure everyone has their own answer to what a recovery week means. 

Last week:  Followed the 20 week sprint plan.   Started Spin workouts on the stationary bike, BIG thanks to milaminute for sending me some playlists/instructions.  I get a much better workout and have lots more fun.

This week:  Focus on technique in the water rather than thrashing around.  Downloaded TriSwim Coach book and videos for instruction.  I'll be on vacation in Florida next week.  Looking forward to doing my workouts in the sun.  I live in Rochester, NY so most of my workouts are all indoors this time of year.  Also planning to add some AB workouts thanks to jhanton's encouragement. : )

Good job Jackie! If you look on the site here, there are some articles for triathlon specific weight training. I like to add in the vanity exercises to these :-) 

The 5K will be a good thing for you, but "may" not preview your tri race. A lot will depend on how hard you do the bike and what you have left for the run. Bricks are a good test to see how hard you can go. Another issue I had for a while was I was running in traiing with a cadence of 82. When I biked, I had a cadence of 90-95. So in races, I would get off the bike and naturally run at the cadence around 90. This tended to really spike my HR as I was running much faster than planned without realizing it.  Bricks will help you workout what works best for you. Can you just run and your legs and HR will settle or do you need to start off slower.

Have fun with the swim program! Are you doing the treadmill at home or gym. For home, the Spinervals people have made some treadmill DVD's. Also, doesn't the treadmill just stay at the same speed?

Very cool of Mila to share her workouts. I know for me on the trainer, even just having an interval workout makes it go faster than just sitting there spinning and watching TV.

Where if FL are you going? Disney or the Superbowl? You are lucky that it is supposed to warm up next week. This week has been 40-60. Warming up tomoroow. It would be disappointing to come to FL and it be overcast and cold.

I'm headed to Vero Beach for most of the trip.  Then heading up to Orlando to do a swim with the dolphins package.  Then heading to SeaWorld.

Plan to rent a bike to get my cycling workouts in.  There's a YMCA not far for my swim workouts. 

I see you live in Rockledge near Cape Canaveral.  Have you seen Shuttle lift offs?

Tom

OK, so the week is almost over... BUT...

LAST WEEK: really happy with the running given that I'd had to take a year off.  I finally feel like I have found my running mojo again.  I'm frustrated with my pace but realize that it will take time to get back to where I was before.  Patience IS a virtue, right ?  The bike is the bike... just try to be consistent riding inside and out.  Got my TI stuff and started going through it.

NEXT WEEK: OK, since I'm late on this... I'll look ahead to next week.  Everything is status quo at the moment anyway.  I have medical clearance to start swimming again next week... yippee!!!!  My only goal will be to get in the water and make every stroke count.

You're welcome.  I'm so glad they are working for you!!!  Always happy to share 'em... standing offer for all of you.

Sea World is a lot of fun! I haven't done the dolphin thing, but have heard it is pretty awesome experience.

Yes, I have seen the shuttle launches (yawn :-) ) I grew up here and actually went up to the Cape for the very first launch! I can see them from my backyard once they get up in the air some. I also worked on the Titan rocket (Titan IV) for 6 years building them and working the control center. It is very exciting the first few times though. Night launches are always fun to watch.

I hear you on the run! The pace will come over time. For me, frequency (Jack Daniel's type plan) helps the most. Just don't try to go too hard to fast. I great saying (may have already said it here) when someone asked about speed work was you want the icing, but you haven't baked the cake yet! Get a good base first.

Have fun with the swimming! I started a new drill using pull buoy and hand paddles. I started feeling a  better catch of the water with my left arm and am already feeling faster at same effort.

LAST WEEK:

Last week was a good week to have my recovery week :-) Missed my long run and long bike. Sometimes life happens! Feel fresh today for more volume though!

THIS WEEK:

Volume on run staying the same. Will probably stay in this volume range through my Mar race. Need to up the biking volume. Keep doing the same long ride, but be sure to get the 2 weekday trainer rides in. Also upping swim volume. I am concerned about my run after the big swim workouts. We shall see what happens!

LAST WEEK:

Last week was a recover week for me.  I missed my long run (30 minutes) and my extra bike session (58 minutes).  I was just way too busy last week

THIS WEEK:

Volume picks backup and I'm looking forward to getting all my workouts in.  I know I missed my planned AM ride today but I'm going to get that back tonight.  I have to swim still today but I'm hoping I can do that right after my 2:00 meeting.  We'll have to see how that goes.  I'm not starting the week off right.

I should be getting my bike on Feb 24 at our LBS super sale   I can't wait for that. 

Which bike are you getting?????

 I'm going with a Felt S22.  It was between that and the Cervelo dual Dura-Ace package.  I went with the Felt because it has better wheels, shimano brakes instead of cervelo and carbon seat stays.  We'll see how that goes.  I'm pretty excited about it.

Sorry about your rough week! Hang in there. Are you a member of a gym? If so, do some spin classes for now until you get the bike situation taken care of.

No. It was basically a toss up for me. The components were similar, they both felt great to ride. I think the P2 was a little more steep (aerobars lower in front) than the S22. Also, the P2 was weighed a little less and when I was looking, the S22 was like a rust color. The P2 has a seat post that is reversible for more flexibility in fitting. Basically the anodized alum was my decision maker because the river and ocean I ride near are slat water. The P2 has a lot of trickle down technology. Your first choice between the two should probably be which one fits and feels the best. Both bikes are good.

O.K., here it is Tuesday already...finally an update from Sal... 

Last week: I had a week like John.  Don't worry John, I've taken a week off before, and still am able to come back at almost the same fitness level, AND with more motivation to train.  Was out of town traveling most of the week.  After working 12 hr days and goofy hours, the last thing I wanted to do was jump on a treadmill.  Being that it was Georgia (Conyers), there was no indoor pool.  Using the outdoor pool was out of the question (35F).  I did get in some track speedwork, weights and a 1 hr spinning class towards the end of the week.

This week: Like John, I'm off to a good start (sorry to hear about the bike, John).  A brick yesterday pushing LT on the bike and hill work on the treadmill.  Swim time trial this morning.  Off from my PR time for 500 yds, but it's 'early' in the season, right?  Plan on getting a run in tonight, another brick on Wednesday, 'endurance' swim on Thursday (20 min continuous), a run on Friday, and another brick on Saturday (hill work on the bike, 2:15 min run).  This MAY not happen.  We have friends coming in from Chicago.  Rest day on Sunday...

Have a great week everyone.  Stay warm...

Last week:  Followed my 20 week plan quite well.  Adapted as necessary.

This week:  On vacation in Florida.  Swim lessons at the Jungle Club in Vero Beach, Florida.  What a great club.  Lots of machines and space for everyone.   Plan a run on the beach and some cycling around the coast.  This sure beats shoveling snow!  I'm LOVING the warmer air down here.  Signed up to swim with the dolphins on Thursday.  Should be a good week!