Beer Drinker Appreciation Society (BDAS) - Open (Page 49)

Originally posted by firebert

I'm interested Dave. I've got Galloway's Half Marathon book - I'll put a review together once I finish it.

Originally posted by drfoodlove

Thanks for the advice Alan and Juan. Feeling better about the HIM plan now.

Scheduled rest day on my plan, so naturally I did strength training and yoga! Still very difficult for me to wrap my head around two days off a week. This feels like a nice compromise for now.

Originally posted by Qua17

I just bought Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon

Any one else want to take part in the BDAS Book Reports? All you have to do is read a book about triathlon this month (April) and write up an update about what you learned each weekend (or whenever works for you)? Just think of all the knowledge we could generate. Hell - we might even become as smart as Alan

Who's in?

Originally posted by drfoodlove


Made the very difficult decision to cancel our final hope for a season in Egypt yesterday afternoon. I'm super bummed, but I will say I was kinda vindicated this morning when I saw the news about a hijacked plane in Egypt. I want to go, but certainly not at the risk of my life! Soothed myself with a little REI shopping spree--new tri top, new bike lights, new bike gloves--spring clearance sale going on now if you are in need of anything.

Now that I finally know what my life will be like for the next few months, I'm off to investigate our masters swim class!

Originally posted by Juancho

I was hungry of training (after such a lazy Easter), back on track!
Today 1900m swim (2 min per 100m), 45 min spinning class followed by 30 min run, almost a full sprint tri.

Juan

Originally posted by Qua17 But that's exactly why the run walk method work - because it means you can run faster thanks to talking breaks. Do you train with a GRS - if you could figure out the sweat spot between spead and injury - you should be all set. Start slow and work up.

Originally posted by Tavo2311

Juan no you are not the only one. I always feel weak after I do a brick workout!

Ran an unofficial 58:53 in the 10km today. First time ever under an hour!
Week 8 of the 16 week Olympic plan is done. Time for beer and/or whiskey this evening.

-Matt

Originally posted by drfoodlove

IronFit Secrets for the Half-Iron Distance Triathlon Success
Don and Melanie Fink, 2014

Chapter 1--triathlon's most popular distance
This chapter does two basic things, 1.) argues the HIM as the once overlooked distance is now the most popular distance for endurance junkies who want a major endurance challenge, but not perhaps the all-life-encompassing training regimne of the full and 2.) provides 10 tips to be time efficient. I'll list the tips, but most are pretty self-explanatory--none are earth shattering.

1.) train in time, not miles
2.) Take advantage of indoor training options
3.) morning workouts
4.) lunchtime workouts--#3&4 combine under the heading of get it done before life gets in the way
5.) masters swim sessions
6.) the "mom shift" (shifting training weeks to align long workouts and rest days to your individual schedule) --will add here this is one of a couple of different instances in the book where the authors are boarderline sexist, it is called the mom shift because stay at home moms want to do their big workouts on non-weekend days
7.) take power naps
8.) lay out clothes and equipment in advance
9.) be willing to sacrifice perfect for good (i.e. If something comes up and you cant get in a full workout, do what you can--don't wait around trying to squeeze in the full one--it won't happen
10.) commute and complete errands via cycling or running

Chapter 2--The eight essential Half-Iron workouts
This chapter lays out the basic important workouts that are then explained again in chapter 5. I'll list the workouts below, but the explainations were a little remedial. There is good info in this chapter, but I want just a bit more explanation of the science behind their process (but not necessarily as much as the training bible!).

1.) transition sessions (or bricks)
2.) the 4:15-20-45 brick (cycle 4:15 with a 20 min z4 section near the end, followed by. 45 min run)
3.) alternating long and longer runs (thought is it may take longer than a week to recover from the "long" run, so alternate between true long runs and pseudo-long runs)
4.) higher intensity bike and run sessions (incorporate sone z4 work)
5.) cycling hill repeats (even in your chosen course is flat)
6.) swimming--masters if possible, follow their plan if not, do some OWS before race day
7.) high rpm cycling days-- spin at 100+ to improve your cycling technique and aerobic base. Bonus if they are done the day after long run they help leg recovery
8.) strategic rest days/slide days--everyone needs rest to help recover. Slide rest days around to help keep your schedule working, but don't flip the workouts around in the schedule, they were meant to be done in the order written

Originally posted by drfoodlove IronFit Secrets for the Half-Iron Distance Triathlon Success Don and Melanie Fink, 2014