Ernesto's group (4th season) - Closed (Page 5)

Riding aero is sketchy on a properly fitted tri/TT bike. The fact that you may be having vision issues could be an issue with your set up.  Since you are looking at a HIM distance, you will benefit from being aero so long as the bike is correctly fitted for you.  Have you had a bike fit with the clip ons?  If your roadie has relaxed geometry and you have your clip ons set aggressively, I think you are looking at a very uncomfortable set up and possibly diminished efficiency on the bike. 

Had a really breakthrough swim today.  Main set was 12 x 100 - two sets of 5 x100 descending and 2 x 100 all out. On the descending sets I consistently went from 1:45-ish pace down to as low as 1:32 pace for the final 100.  Not fast for a real swimmer, but a huge improvement for me. 

Most of my swim workouts have occurred as second of the day workouts and, as such, a lot of those swims have been under fairly tired conditions.  Nice change of pace to give the swim greater prominence.

Great News on the breakthrough!  Just keep swimming!..

Name: Brent

Story: I started exercising in 2009 in order to avoid the work traffic in the evenings and to my shock, found out that I enjoyed running. I thought I hated running, I guess mainly because it was used as punishment in other sports. When my old boss heard I had started running, he introduced me to the sport of triathlon. His first, and only triathlon was IM Wisconsin in I think 2005. 

My first race was a sprint in June, 2009. Ever since then I have been completely addicted to the sport. I have completed 10 sprints, 3 olympics, 1 HIM, and 1 IM. I enjoy all distances, and plan to focus on olympics and HIMs in the near future.

Family status: Married for two years to my high school sweetheart. No children or pets, but will probably be adopting a dog this year. I'm hoping for a German Shepard and my wife wants a Lab.

CURRENT TRAINING: I Recently re-injured my hip and have not been able to run. Luckily, I've been cleared to bike/swim. I've been going to PT twice a week and will start a bike focused training plan on Monday.

THIS YEAR'S RACES: I will be doing the BP MS150 with my company and the aqua-bike at Oil Man in November. The aqua-bike is my A race and I hope to podium. I was registered for IMTX 2012, but injuries suffered in November and again last week have caused me to withdraw. While frustrating, I feel like a load has been lifted off my back and I think this is the best decision for my health.

WEIGHTLOSS: When I started training for my first triathlon I was about 190 pounds and I currently weight about 160-162. I'd like to get down to 155-157 range as my normal weight with my racing weight in the low 150s.

Great day today.  Not only did I have a great time with Scott officiating at the USAF Academy outdoor events today but Jenny Simpson was there and she talked to us and is truly the sweetest thing.  Even thanked Scott and I for all we do as officials at events.  She was even willing to let me get a picture with her after she was done training!  

Ok back to the real topic...  Despite the great weather I had to do the indoor trainer.  Time was an issue so I opted for the Spinervals as my fall back again.  I did the sprint/power 30minute workout.  I borrowed Scott's HR monitor until my replacement comes in and I am so glad that I did.  Ernesto and all----  For the first time I really struggled to get my HR above my anaerobic zone.  The intervals were short but pushing all out I couldn't get above 162 and as soon as I started recovery my HR dropped like a brick...  I was SOOOOO HAPPY!!!!!!!!!!  Truly a breakthough on the aerobic fitness level and an indicator that those power workouts are needed!  Might not get the swim in tomorrow do to another day of officiating but I'll run tomorrow night...

Mike, Luke's does the Happy Hour run the first Wed of every month at 6 pm.  They have food, beer and a great band, different each time.  I'm in the Austin runners meetup group and the Austin cycling meetup group.  Lots of good training there.

Mitch, not near Dallas, thanks for asking.

Sunsura, it takes time to get used to the aerobars.  The first time I used them, they felt squirrely.  Now when I go from my road bike to tri bike they feel squirrely at first.  Like driving a standard shift car and switching to an automatic.  I agree that fit is very important.

Rachel, thanks, I needed that reminder that my training is in the bank.

Samy, great job.

Jen, you sound relieved after changing your goals.

Chris, you're making that water running look pretty easy.

It doesn't look like you're closed yet, and I see some familiar faces in here.  I'd like to join in on some of those challenges if you'll have me.

NAME:  David

STORY:  Athletic in high school, ran XC in college, then quit running and got fat.  After twenty years and several attempts, I finally kicked the couch potato status last January.  I started and finished a C25K program, bought a bike and found a pool.

CURRENT TRAINING: Pretty much doing my own thing right now and enjoying it.  I’ll get back on a set plan sometime this summer.

2011  RACES:  A sprint, a couple of 5K’s and the Warrior Dash.

2012 RACES:  Two or three sprints, an Oly or two and road races of varying distances leading up to a HM in November.  The current (but ever-shifting) list is in my training blog.

WEIGHTLOSS: Between 25-30 pounds (depending on the day) since November, but I have hit a frustrating plateau since early March.    

GOALS:  Remain injury-free.  Build endurance.  Get faster.  HM this year; HIM next year.  Oh yeah ... and run a sub-30 min 5K.  This year.

I'm in....been crazy busy here so I'll post a bio when I get a chance.  I hope everyone is doing well!

I have tried interval workouts on the treadmill.  Alternating speed as well as incline.  Maybe just too much time spent there this winter.  Happy to try out a few of those "fun" dreadmill workouts you speak of..lol..send them over when you can. 

Thoughts on the weary joints though?  I know my volume has a lot to do with it.  Marathon training is almost over and then I'll be spending a lot more time on the bike and a lot less pounding asphalt, but it seems this season my ankles and hips are really taking a beating.  The elliptical training felt like a great leg workout without the tired sore joints after....

WOO HOO! He's in!

No such thing as a fun treadmill workout, but these are a few that I have done when I HAD to use it:

- 36 minutes, 12 easy, 12 moderate and 12 at 5K pace.

- 40 minutes, after 18 minutes at an increasingly moderate pace, run 20 seconds ALL OUT and then rest for 40 seconds, repeat six or eight times, then warm down until you complete the 40'.

- 36 minutes, 10' WU, ladder 2:30 moderate (-), 1:30 moderate (+), 1:00 hard, 1:30 moderate (+) and 2:30 moderate (-), slow jog for two minutes and do another ladder, warm down for six minutes.

- 36 minutes, 10' WU, 8X1' hard alternating with 1' recoveries (make sure your heart rate comes down at least 20 BPM) and 10' warm down.

I don't think elliptical trainers are really good other than a tool to keep aerobic fitness. It doesn't engage the same fibers (or in the same manner) than running. It depends on what your intention is, if you want to maintain aerobic condition then yes, it is a valid option. If you want to improve your running it is not.

To all the new the newbies in the group:

The best way to venture into triathlons is to do it a little at a time, putting a variety of swim, bike and run workouts to your week, and always being mindful of those around you (family, spouse) and obligations like work or school.

Choose frequency over length of workouts and go easy instead of hard so to minimize recovery periods between workouts.

The key to this game is adaptation, your bodies will adapt to the work (stress) of the workouts and regenerate new, healthier and stronger muscle fibers. This has to be done gradually if you want to avoid injury, i.e.: running mileage should not be incremented more than 10% from one week to the next.

You need to develop an aerobic base, meaning that you have to go right at or longer than 35' in pretty much every workout. No worries about how fast you're going, the goal is to finish every one. Another misconception is that you have to feel exhausted at the end of every workout, this is wrong. Easy means easy and hard means hard, most athletes go too hard on their easy days and too easy on their hard days.

Time for your questions, shoot at will...

Nice 19 mile ride at MAFish. Was planning to do ~25 but the FL weather decided to interrupt with a nice downpour. Got home just before the bad part, but still got drenched. Glad I got my workout in, as I am heading to Asheville, NC next week and working out will be a challenge. I am hoping for 2-3 runs (hills should be lots of fun coming from FL), and maybe a mountain bike ride.

My next race is April 21, so will see how all this affects my training. 2nd ever tri, so just want to improve and get more experience under my (racing) belt. But if I go from my first race experience, wathever happens will be lots of fun (in a masochistic kind of way).

I was diagnosed with trochanteric bursitis and gluteus medius strain in November. I started feeling pain again while running in my gluteus medius a couple weeks ago. I also would occasionally feel a tingling sensation down the side of my leg. This feeling scared me enough to make to go see another doctor. I'm receiving ART and physical therapy twice a week addressing my weak hip stabilizer muscles. 

Anything in particular you'd like to know? You can read my race report and ask any questions you want. It looks like your training is going very well. Keep it up, race day will be here in no time!