Sink or SWIM! with WittyCityGirl - CLOSED (Page 46)

Mike_D - 2011-07-12 4:35 AM

Lots of questions this AM -- feel free to chime in on any/all topics!

1. workouts between races -- I have a few races coming up this summer; 7/23, 7/31, 8/28, 9/11, and maybe 9/18. All sprints. Between the races, what is a good approach to training? Just keep going w/ SBR? I have no plan I'm following (which drives me nuts) and I'm not even sure where to start w/ a plan given the times between races. Should I take a 'maintenance' type approach? I'm lost plan wise after the crappy spring I had.

Is there a plan you can find here on BT? You can use it as a guideline and make changes pre and post race. I find it easier to be consistent if I have my week planned ahead.

2. Nutrition/weight -- I seem to ahve gained about 10 pounds in the past 2 months, and I'm not happy. My eating has been spotty, with good days, and not so good days. Coupled with my erratic work outs, its not a big surprise. I'm aiming to lose about 15 pounds in the next 12 weeks. I need consistency in my workouts (see item #1!) and better eating. Any suggestions here?

Log what you are eating/drinking. Calories add up faster then we think

3. Off season work outs --- how do you plan out off season workouts? This fall/winter will be my first real 'off season', and I'd like to come out next spring ready to rumble . Should I plan out 2012 and see what races I want to do, and plan workouts toward that? I know there are many maintenace plans on BT. Do folks just string a couple together to get through the winter?

Yes to all! I try to plan my big races ahead of time then I work around that. For example, I have a big run race in early February so after tri season is over I'll follow my training plan for the run and incorporate a winter maintenance plan. After the run, it's back to base kind of training. 

4. I'm still irritated about missing my planned half marathon back in March. I've found another in late October, and have built a plan to run that one (assuming no injuries!). Does it seem reasonable to integrate the run training for the HM into workouts around the sprint races I have planned. I'll likely need to rearrange some of the planning as the 'long runs' are planned for Sunday, the same day most of the sprints happen.

That should work as long as you have time another day to get the long runs in.

5. Do any of you belong to a tri club? Do you feel it makes the sport more social, and is helpful to your overall interest/training?

No, I've thought about it because I think there are a lot of benefits to group training but for now I don't want another commitment.

So, overall I'm feeling like I'm sort of just floating in space without much direction. Also had a lousy run this AM, planned 4 miles, made only 2.5 (Lets just say the need to address the sudden call of nature forces this one to end early). Run felt OK, but I'm just trying to work through some frustrations right now it seems.

nadaswimmer - 2011-07-13 9:50 AM Signed up my 8 year old for her first tri...50 yards, 2 mile bike, 1/2 mile run. 13 year old wanted in, then I decided to do it and talked DH into it. Made it a family affair!

Mike_D - 2011-07-13 10:11 AM

That is awesome! We had a kids tri @ the local Y last month, but I couldn't convince either of my girls to enter. I think they would have loved it! Maybe next year.

Good luck to your crew!

50andgettingfit - 2011-07-11 10:42 AM

Does anyone write up a race plan before their races? I'm going to work on mine today and if anyone is interested I can show you what it looks like. I've used one my last few races and it helps keep me on track.

Johanne

suzielea - 2011-07-12 2:41 AM

Sara - the main barriers are that I am not very confident on the bike, and have been avoiding it for the last month, lol plus I'll be doing it on my own as the people I do my other races with don't even have bikes so wouldn't be able to compete at all, lol. I may be able to talk them in to coming to watch though. If I can find the time that it starts - not in the details I have found - I may be able to get there by bus though as there's one going from a couple of suburbs over that I can connect to via train or bus.

Mike_D - 2011-07-12 7:35 AM

Lots of questions this AM -- feel free to chime in on any/all topics!

1. workouts between races -- I have a few races coming up this summer; 7/23, 7/31, 8/28, 9/11, and maybe 9/18. All sprints. Between the races, what is a good approach to training? Just keep going w/ SBR? I have no plan I'm following (which drives me nuts) and I'm not even sure where to start w/ a plan given the times between races. Should I take a 'maintenance' type approach? I'm lost plan wise after the crappy spring I had.

 

If you're floating around and not having something to work for, it makes it easier to keep floating.  Find a reason to make a race an "A" race though... maybe if you can repeat the race next year it will give you a time to beat.  I would look through the free sprint distance plans on BT and pick one of those races (either 8/28 or 9/11 perhaps) to call an "A" race.  Some are 16 weeks long.  After you pick your A race, figure out what week you "should" be in according to the plan and go from there.  Use the races between now and the A race as supported training sessions with a little extra oomph.

2. Nutrition/weight -- I seem to ahve gained about 10 pounds in the past 2 months, and I'm not happy. My eating has been spotty, with good days, and not so good days. Coupled with my erratic work outs, its not a big surprise. I'm aiming to lose about 15 pounds in the next 12 weeks. I need consistency in my workouts (see item #1!) and better eating. Any suggestions here?

 

You may be able to lose 15 pounds in 12 weeks, but can you keep it off indefinitely by maintaining the changes you made to lose that weight?  Can you keep those 15 lbs off in one month? 6 months? 6 years?  If you focus on weight loss for the short term, you may not be able to maintain the weight loss.  It stresses your body more when you yo-yo rather than maintain a higher weight.

Your erratic training sessions may unintentionally cause you to eat more (some of us think 'hey, I had a good run, so I deserve "X, Y and/or Z"").  I gained almost 10 lbs when I trained for my Ironman, and it was NOT all muscle!!  It's so much easier to eat 300 calories than to burn 300 calories.  On the nutrition side, I suggest taking advantage of summer crops and going to town on fresh fruits and vegetables.  For example, a salad (before dressing) may have 50-100 calories.  Two slices of pizza could have well over 400 calories if you have meat toppings.  Think nutrition dense, not calorie dense. 

Also, remember with weight loss than you don't want to lose lean muscle. Most people want to lose fat, but I don't know if it's reasonable to think a 15 lb weight loss in 12 weeks would be all fat and not just water, fat, and muscle.

3. Off season work outs --- how do you plan out off season workouts? This fall/winter will be my first real 'off season', and I'd like to come out next spring ready to rumble . Should I plan out 2012 and see what races I want to do, and plan workouts toward that? I know there are many maintenace plans on BT. Do folks just string a couple together to get through the winter?

It be interesting to hear other people's thoughts on this.  If you've had a season plagued by injuries, I would take the winter to just enjoy life.  Remember, S/B/R is supposed to be fun!  However, I've reached points in training where I'd pay a person to not have to get on my bike.  Use this time to start a strength training routine.  Build muscle and work on balance so that you can start 2012 healthy with good strong muscles.  Try sports you've neglected: basketball, tennis, shuffleboard...  S/B/R only when you crave it or take classes and do S/B/R with a group so it is fun and you are meeting new peeps.

4. I'm still irritated about missing my planned half marathon back in March. I've found another in late October, and have built a plan to run that one (assuming no injuries!). Does it seem reasonable to integrate the run training for the HM into workouts around the sprint races I have planned. I'll likely need to rearrange some of the planning as the 'long runs' are planned for Sunday, the same day most of the sprints happen.

Since you can't guarantee you'll be injury free, this seems like a race that you may want to put off.  But, if you think Sara is full of $hit (ha! it's possible!) you can definitely work HM training into sprint training.  I did a full marathon in November one year and did sprint/oly through October.  I just put running as the priority if time was short for training.

5. Do any of you belong to a tri club? Do you feel it makes the sport more social, and is helpful to your overall interest/training?

I would be absolutely lost without our triathlon club.  When we formed in January 2010, I was sort of bummed that we weren't going to be a club that pushed each other at every training session and race.  It was decided we'd be a social club with a triathlon problem.  Boy, am I glad this is the case!  Our members rock.  It's such a supportive environment.  It's like seeing a long lost friend when we're at tri races or in road races.  I'd highly recommend it.  There's always someone to push you when you need it or someone to go run or ride for kicks.  Promptly followed by a beer. =)  Plus, members come from diverse backgrounds.  I've given away tons of swim and nutrition advice and in return I've received free running/biking advice which has made me a better athlete. It's so win-win!

So, overall I'm feeling like I'm sort of just floating in space without much direction. Also had a lousy run this AM, planned 4 miles, made only 2.5 (Lets just say the need to address the sudden call of nature forces this one to end early). Run felt OK, but I'm just trying to work through some frustrations right now it seems.

 

Hope you break out of the funk!

WittyCityGirl - 2011-07-13 3:09 PM

nadaswimmer - 2011-07-13 10:50 AM Signed up my 8 year old for her first tri...50 yards, 2 mile bike, 1/2 mile run. 13 year old wanted in, then I decided to do it and talked DH into it. Made it a family affair!

croixfan - 2011-07-13 7:30 PM

We love you Sara!!!  Seriously, we really appreciate the support you give us and how you provide it.  Always enjoy reading your guidance to the group and use more of it than you can imagine.

Thanks for helping us all out!

suzielea - 2011-07-14 1:33 AM

 Did my 2nd yoga session - using a dvd - and I'm making some progress. I can pretty much do easy options of all poses in the workout except "downward facing dog" but I'm working on it. OH and I can't hold plank for the full time either - even on my knees - but again I'm working on it.

Mike_D - 2011-07-14 6:56 AM

We have a winner! I LOVE LOVE LOVE the idea of repeating a race from last year and using it as an A race. The one I'll do is the first tri I ever did solo last September. I think I can still get in. Its still 9 weeks out, and I'd have plenty of time to get a plan together from BT and follow that. Would help me get in consistent workouts, and have a real goal, other than floating.  Thanks for the idea. Will be interesting to see how I do versus last year.

The weight issue is more of my lack of eating dicipline than anything. Yes, I do occastionally have the "well, I'll just work it off tomorrow" attitude, but overall, I've just sort of lost my way with smart eating. Too much garbage. I've started logging all my food again, and that was something which helped quite a bit.

Still undecided on the Half mary, and I guess I'll see how the next couple weeks go. It would be a good goal to have, but I'm not willing to blow up my foot for it.

I do plan on branching out a bit exercise wise over the winter. While I will likely follow some sort of maintenance plan, I also plan to go back to my weekend fitness bootcamp classes, an maybe get some work in on a program for strength training.

Thanks, Sara!! I truly appreciate the info!

croixfan - 2011-07-14 11:07 PM Got back in the pool in earnest this PM.  Did 1000 yards straight in 29:03.  Slow, but held the form OK and felt good afterwards!!!  Have a potential sprint tri in 2 weeks with an OWS -- the one that ate my lunch last year.  Going to see how the next couple of weeks go and possibly take it on again.

nadaswimmer - 2011-07-15 9:44 AM

Mike,

My diet has improved this past month. I am swearing by grapefruit right now...not exclusively! No grapefruit diet for me, but rather I use it to curb my appetite. I can go without snacks when I eat a half of a grapefruit with my meals. Not sure why it works, but it seems to.

WittyCityGirl - 2011-07-15 7:47 AM

Keep it up!  Some athletes forget that there's more to swim/bike/run and they forget nutrition, rest, strength and STREEEETCHING.  Keep working on plank! It's SOOO good for your swimming!  Downward facing dog will feel great once you get the hang of it.  I do it before races!

Mike_D - 2011-07-15 12:45 PM I just bought a new wetsuit, and from the BT classifieds no less. Guess I'm stepping up my committment to tri races .  My current suit is more of a surfer type, and isn't the rubber/neoprene surfaced type. On my last race, I notices the arms were absorbing a bit of water as I went along, and thats not exactly the type of behavior one wants from a wetsuit during a race.

croixfan - 2011-07-15 5:53 PM

Like the idea of the negative split target Sara.  I'll work on that over the next couple of weeks.  Today was another Friday vacation day -- using my vacation one day at a time and love it!!!  After a lousy 18 holes this AM, hit the pool mid-afternoon.  Did another 1000 yards straight.  It went very well and I felt comfortable.  Didn't quite negative it, but pushed on the second half more than I would have.  Got home and went out for a short, fast run.  Felt great -- both cardio and legs.

Think two things have helped me immensly over the past couple of weeks.  First was totally going cold turkey on the ibuprofen.  While it was painful the first couple of days/work outs, I'm not feeling it any more.  Maybe it's in the mind, but my muscles feel better and more alive.  Plus the joint pain is not there.  Go figure.  Second is last weeks "exercise to failure" on the bike.  I've been hesitant to really push myself / "open up the engine".  Think last week might have been the equivalent of "blowing the gunk out of the carburators" and loosening my body up a bit.  I'm not going to go crazy, but am optimistic that I can push the volume and intensity a bit over the coming month.

Big target is the OWS two weeks from today.  Over the next 7-10 days I need to convince myself I can do it.  Still have a big, ugly memory of last year and I need to beat the demon!!!

Have a great weekend.  We're starting ours by hosting my work group for a steak and shrimp BBQ at my house.

suzielea - 2011-07-16 4:46 AM

Thanks sara. I still need to work on the nutrition and strength part but I'll get the hang of things eventually.