guncollector's group -- FULL! (Page 4)

Hey, welcome aboard!

Stick around, and you'll be a veteran in no time.  If you have the discipline and endurance to finish a marathon, you've got what it takes to participate in tri's. 

Great!  That's the biggest hurdle for most beginner triathletes, so you've already got one leg up on other newbies!

Don't worry, it'll come back like riding a bike.  Pardon the shameless pun.  Though, there's definitely a lot of "technique" involved, which we can give you pointers on.  Start by learning to spin at 90-100 rpms.  It may seem like you're just "spinning your wheels" at first, but you'll find that it is the most efficient cadence.  Efficiency leads to Endurance.

Check out some of the Training Plans here on BT.  As you probably have a pretty good base from your Marathon, you might just pick-up with an Olympic Training Plan. 

Start riding lots.  Ride as often and as much as you can.  Sometimes--especially at the beginning--its as simple as that.

BUT, be sure to get ye to a professional bike shop and get FITTED to your bike.  Spend the $75-100.  Nothing will turn you off faster or lead to possible injury than an improperly fitted bike.  And, "No", you won't know how to fit yourself to a bike.  In fact, the position the fitter gets you into may not feel comfortable at first (as your muscles adjust), but you'll be much better off in the long run.

Cheers! 

Please, lurk on!  It'll be great to have your comments (and lady's perspective)!  

I'm not 100% on the TTB specifics, if it's like this one that most people on BT do, then just follow it. I've also used 5k's for this, rule of thumb is to use 95% of your 5k HR average, you just do a through warmup first like you do on the LT tests.

Oh, wherever you do it, make sure you do it again enxt time at the same location for best repeatablilty.  Also take note of the weather conditions, Temp, RH, wind and sun loading so that in the future you can tell if it had any effects.

Have fun and no puking, LOL!

No, I haven't heard of that test.  Let us know what you find out and if it works! 

Also I started my "core" exercises today per your recommendation and they kicked my butt. Guess I still have a long way to go. (Which I knew anyway

Yeah, the "core" stuff is tough--but supremely beneficial.  Good job!  I don't do nearly enough, mostly because I tend to allocated my limited time towards s/b/r vs. weights/strength. 

I look at my cadence to make sure I'm in my optimal range of 95-103, the rest of it is just T.I.T.S. (Time In The Saddle).  HR depends on the effort, since I have a wireless CPU on the bike the HR/CPU interfere with one another and I don't wear it much, so I judge effort by RPE (rate of perceived effort) and work to stay in the 5-6 range or Z2 for HR, unless I'm trying hard to catch a light!  I stay in the small chain ring up front for the most part and work the gears, that's good for up to 21mph. 

Long duration training during is meant to develop the capillary system but needs to be done at lower intensities.  Speed will come naturally as your system develops.  Sure I go through phases during my ride, some slower cadence builds, some higher cadence spins, some work on doing pulls, but mostly just enjoying the ride and sweating!

Junk miles = going too hard in the base phase.  Work on race pace stuff as it gets closer to the race in the peak phase or when doing the LT test.

Oh, I recall an article in one of the Tri mag's in 06 about pedaling and drills.  It said pedaling often gets too technical for people as they start riding and are hit with all this "training" information.  In the end it said when your cadence is above 95 there is not enough time for your brain to process all the information and nirvana comes when you just start pumping your knees up and down and it all comes together for you like when you were a kid!  That is so true, next time your out riding and your pedalling, just focus on your knees pumping up and down, that's all you need to do!

Don't worry, it's only natural to want to learn what is new and strange, after awhile it'll all come together for you.  I recall fondly learning about pedal cadence and said "oh it works", learning about pedal rate & the brick run stride rate, learning about HR zone and then the correlation to RPE, learning about Base-Build-Peak phases, learning about different types of taper, meaning of endurance nutrition, etc...  After while it becomes simpler, I don't need a HRM these days to know how hard I'm pushing it and take my gels/powerbars/fluids as needed without thought.

When I decided 2 years ago to focus on getting serious about doing a long training plan I first had to know how much time I would have per week.  Family and a demanding job (co-partner) meant I realistically had a max of 9-11 hrs per week and worked with that.   As I stated in a previous post, I had to shift my training priorities as I started putting in more time into endurance.  I can vividly recall my first 5 mile/50min run in Dec 05, 9 months later I was doing 2 hr runs/3 hr rides in prep for a HIM, 14 months later doing a 10k in 7:23 pace, the ebb and flow of training was the only constant!

Y'know, it is very easy to over-complicate and over-analyze in this crazy sport.

I've said it before, and say it again:  Lady's Kona champ, Chrissie Wellington, doesn't even own an HRM.  That says volumes.

Welcome aboard, Scott (No. 3)! 

True Type-A behavior is not always a plus in triathlon...because results do not come fast in this sport.  And, if you don't learn to incorporate rest & recovery, you're simply an ticking injury time-bomb.  (Note: I had a real problem with rest and recovery, but have learned the empirical benefits--though its still psychologically stressful [how whacky is that--that rest and recovery is a stressful time?!])

True Type-B probably doesn't have the inclination towards the regimen required for this sport.

I think the most successful triathletes probably have Type-AB mixed profile.

Stick around and hopefully we can get you through this Season in good form--and healthy! 

Yay, I got adopted! Hi everyone--I'll just be popping in from time to time because of the awesome peeps and thoughts going on around here--

Jeremy, read your post about your mother--what a painful time for you. I can only imagine how difficult it is to be nearing the end of this journey. My own Dad is bedridden at this time, although he may have a few months yet. My warmest thoughts and prayers for your family.

Huge setback on my planned run last night. Monday run was tough, Wednesday's run was very difficult on my joints and cut short, last night was impossible and walked off the track. I am starting to doubt if I will ever get this running thing, so now I am going to Ice all weekend and start out slowly again. Mistakes made most recently include, not stretching, changing shoes, too many runs on track, ten pound weight gain from off season( as of this week I have lost all ten plus two). There was a 2 month period during Dec and November when I ran and my knees did not get sore and I felt like something clicked, now its back to the same thing I had to go thru last season, sore tendons in hips and sore knees on the inside middle part(both knees). I have been told by the last run coach that I am an under pronator(supinator) I am wondering if I should be looking into orthotics.

I think I need more friendly runner advice from you guys!

My Powertap registered only 10.41 mi. (20mph avg), but then again I think I forgot to start my computer right away.  So, I'm not sure.

The TriCalifornia Results page shows my bike split as 33:09 (22.4mph avg).  Based on this result, by my math: 22.4mph x .5525 hr = 12.38 mi.  Close enough I'd say to 12.42 mi.  Then again, their result is based on the reported distance and doesn't verify the true course distance.

I do know that I was redlining that race, and that even avg'ing 20mph over the lousy roads and criterium-style course (lost my waterbottle on the first lap, and didn't even notice it launching off my bike) may in fact in retrospect been on the reckless side considering the number of newbie riders on the course--esp. going into the corners. 

Anyways, it was hard to get up to speed for very long, as there were so many turns, and that one long straightaway on the east side of the island was riding straight into the wind... 

Its not uncommon for courses to be a bit off in recognition of real-world circumstances--street closures, construction, safety, etc.

Stuart, sorry to hear that. 

Let's take these one-by-one...

Not good, but not a deal breaker.   

Might this be the culprit?  Did you change to new shoes of the same make/model?  Or to a new one altogether?   

Actually, the track is probably the best place to run...surface-wise.  Is it possible you're intensity is too high? Just a thought.  

Have you tried any of the Superfeet aftermarket insoles?  I use them almost exclusively.  You might also consider custom orthotics.

It is really hard to diagnose running injury issues via cyberspace.  But, I tried giving you the best general advice above.

But, I think Wednesday's "cut-short" run was a good indicator that your body is adjusting to your run schedule.  I know its a bit demoralizing to be unable to train on schedule....but perhaps your body is only ready for twice a week runs (at this time)?

I spent the better part of my first year running only twice/week....Tues & Thurs. mornings.  Yup, that's it.  Granted, they were long runs of 12-14K each...but I worked up to them slowly.  

Might this be the culprit?  Did you change to new shoes of the same make/model?  Or to a new one altogether?  

Yes,new shoe,I rotate shoes, they are all neutral +, I feel like I need to keep some kind of log so that I can track all my run stuff. Its sure not at all like jumping on a bike and pedaling 50 miles. 

Have you tried any of the Superfeet aftermarket insoles?  I use them almost exclusively.  You might also consider custom orthotics.

I used the green superfoot inserts recommended for high arches, did not seem to help so I removed them to add more cushion, those things are rigid. I am going to 86 these shoes and see what happens next week, maybe even use a eliptical. I did not want to use one of those things this year. I will see how it goes on Monday, I will do a light stretch after my swim and try to get in three miles then finish with a light stretch, probably same thing on friday and try to build up 2x longer runs close to what you did, I have been under the impression that you should train your weakness and that is what Ive been trying to do. I will go back to inserts and use my other shoes .