kenaxford's Group - Closed and kickin' tale !!! (Page 5)

the bike fit should fit you to your aero bars.  it will be a little comprimise on both handleing and aerodynamics.  (as a road bike is truely set up to handle good and tri bike is truely set up to be aero)  the road bike with aero bars will be a little of both. 

The tri suit is worn all the way thoruh the race.  you should not have to touch your clothin ocne you start.  There are 2 options, a one pice or a 2 piece.  1 pieces are typically faster due to hydro and aerodynamics.  The shorts of a tri suit will have a small fleece lining or something similar for a little cushion on the bike that won't hold water while your running.  (no body likes a diaper while they run)  Check out the Fast-Tri sports merchandise page.  it will give you an idea of what the different tri gear looks like. http://www.fast-tri.com/merchandise.htm

A wetsuit is a good investment I would wear it any time the temperature is cold enough to be legal.  I have a feeling you would not be comfortable without one which would slow you down because you would not be abel to warm up.  It really does help even for a sprint distance due to increaed boyancy and increased hydrodynamics.  You would wear your tri suit on underneath the suit and just strip off the suit once your done with the swim in T1.  Quick and easy.

I feel like that often.  If you look at my logs, you will see those are the days that I take off.  I have learned (for me) that means to to take a day off because my body needs to recover.  (Particularly as i get older)  The program I develop for myslef has planned rest days, but it's rare that I actually take that day off.  It ends up being some other day that I just feel blah !!!

I have coached a number of military guys, and they almost always have a hard time taking enough recovery.  I have to re-iterate often that the body is only getting faster and stronger while you rest.  workouts only break the body down.  Keep that in mind.

What up guys,

I know it's a long treck for most of you, but I wanted to invite any of you out to the Buffalo Creek XTERRA.  It takes place on June 20th.  I will be putting on a free clinic and course pre-ride 2 weeks prior on June 6th.  I will aslo be doing a question and answer session Friday night before the race (June 19th)  The race will be a fun weekend and it's a beautiful course.  I will be camping Friday night and maybe Saturday night too.

Again, I know it's a long ways, but just thought I would throw it out there.  It would be fun to have some of my BT'rs in the house.

oh yeah,  there is a full XTERRA as well as a sport (sprint) course.  There is also a kids race.  Post race food is good and includes rocky road ice cream!!!  Good raffle prizes (including a free month of coaching from yours truly)  So come one, come all!!!

will you be living in Canada by then, or will you be traveling for that race?  (you made it sound like Canada was your home, but you were in Austrailia for a long stay)  Have you done that distance before?

to be honost, i would think a physical therepist would be your best bet for rehap, but I know that's expensive. 

From personal experieance with some mild tendonitas, a foam roller helped me tons.  I would roll the area above and below the joint for a few minutes each day.  I would also spend a lot of time stretching every day post workout after I cooled down for a bit.  (muscles were still warm, but not tight from the workout)  lastly, I soaked in warm baths.  I know that is contrary to the current popular belief, but it worked for me.  I know the cold water is supposed tohelp reduce swelling and aid recovery, but it was the opposite for me.  (A warm bath and a coke would go a long ways for me)

I would try the foam roller.  You can get one at a sports sre for about 15 bucks and they will have a dvd with it to show you different methods of use.

I really hope that works out for you.  I know how frustrating that can be. 

Regarding rest intervals:  I hate to be generic on this one, but it depends. (I don't feel there is a good answer without coaching you for a session and knowing the specific purpose of that workout)  Examples:  If you are doing speedwork, then you may want a shorter break than the 30 seconds you are getting.  However, if you are focusing on drills and technique, then you would want more than 30 seconds allowing you to be well rested so you can concentrate on your form.  Also, 30 seconds to you and I might not be long enough for our bodies to recover, while a well conditioned athlete could recover well in half that time. 

Regarding the swim fins:  I find them useful for 2 things - 1.  They can help swimmers learn proper form of kicking techinque if they don't know how.  2.  They can help maintian speed during drills so you maintain proper feel of the water.  I think the biggest thing is to use them periodically and not all the time.  Ask yourself why are you wearing them before you use them and keep that in mind for the whole period of use.

the swim workout you were performing is commonly used by competitive swimmers to build speed. However, most age group triathletes need to focus on technique first as they will get faster by becoming more efficient. It is necessary to first ahve great technique and good efficiency through the water so you can swim faster with less effort. By practicing technique a majority of the time, this also creates good muscle memory instead of reinforcing bad habits. Once you are efficient in the water, then you can start doing speed workouts.

Again, I'm generalizing since I can't see you swim, but I would say that 95% of age group triathletes would improve more and get faster by working on technique and drills a majority of the time. As an example, I consider myself a strong swimmer and usually finish among the top swimmers in triathlons, but I still do at least 400 yards of drilling every workout.

Am I addressing your question, or just babbling ?!?!?

Not wanting to get injured in the run sessions, should I run on trails/grass instead of the road for the first few months?   I haven't run like this in years... 

The pull bouy does go in between your upper thighs.  That should hell you learn to relax your legs a little more so you don't feel like you have ot continuously flutter kick.  Rememebr to focus on one thing at a time.  Swimming can be overwhleming with all the little parts that make up a good swim stroke. 

I try to run off road as much as possible for that reason.  If you have that opportunity, take advantage.  However, once you have a good running base down, start to incoprate a few short road runs.  Your connective tissue needs to slowly acclimate to the additional strain of being on the pavement.

OK so I'm following the BT 20 week training plan that allows each activity 3x per week training sessions, with gradual increases each week of no more than 10%.  I've also read, re-read, and re-re-read several threads that emphasize not increasing volume beyond 10%.........

Yesterday I'm jogging on the treadmill, 15 minutes in, and feel a POP (I also "think" I heard it?) in my lower left leg - looking at an anatomy diagram I'd say it's the outer soleus in my calf.  Causing me immediate pain, unable to run, barely able to stand and hobble off the treadmill.  Rest, lots of ICE, elevation, advil, and 24 hours later I'm no better.  Not too happy with the situation. 

Anyway, I'm looking at my training log for the past 2 weeks.  I increased my RUN volume 100%, I increased my SWIM volume 125%, and I increased my BIKE volume 20%.  So much for sticking to the plan, huh? 

Note to Self:  Lesson Learned You Dummy