apw0397's group - CLOSED (Page 5)

When starting out running, I don't recommend speed work. Steady aerobic running is the only way to get started. If you find yourself getting bored, try different routes. Try driving to a park and running around there.

Swimming is the area where you can really get bored if you just swim for a certain number of minutes. I typically divide the set up like this:

Warm up

Some mix of freestyle, kicking (no kickboards!), non-free, and pull

Transition

Drills, freestyle with some kind of focus area (stroke count, fast hands, hand position)

Main Set

The largest section of the workout. Be creative. If you have 300 to swim, do 3x100. Or do 6x50. Or a combination of 25s, 50s, 100s, etc.

A ladder is a great way to do the distance. Try doing 50, 100, 150, 100, 50.

Cool down

An easy lap or two, free or non-free.

Here's a sample 600 meter (or yard) workout

Warm up - 50 free, 50 kick w/ fins

Transition - 4x25 drill. Drills - Shark fin, Finger tip drag, Fists, Catchup. Use fins if you aren't comfortable with the drills yet.

Main set - 4x25 free Rest Interval :15, 2x50 free RI: 30, 1x100 free

Cool down - 100 free, very easy

Happy New Year fellow group members!

Trying to get back on track from binging over the holidays...

My plans for 2008 are to do an Oly and 2 marathons. Currently I've been alternating run training and snowboarding. I have to start scheduling in some biking and swim. Weather here in NJ have been too cold (for me) to bike outside so I'll probably be using my rollers and/or trainer. I've been using TI for my swimming and I'm thinking of getting a swim coach. Any suggestions as to what to ask for?

When on a normal training ride I would just sit. If I'm doing a hill repeat workout, I'll alternate standing and sitting each repeat. When you stand, you will get up the hill a little faster at the expense of elevating your heart rate and straining your legs. I like to slide back in the saddle and spin up at a 90-100 rpm cadence. It takes a bit of patience, but it pays off.

When I do this in races, I find that my legs feel better and I can attack as soon as I get to the top of the hill. I see a lot of people attack hills standing up only to fade 1/2way up or once they get to the top. If you spin up, you don't lose much speed, but you have more "go" once you get to the top.

I've honestly never heard about buying shoes a size larger. I know if you have done a hard workout (run or bike) that you may have swelling in your feet, which could result in buying shoes that are too big. Other than that, I dunno. Is there a good bike shop in your area?

Make sure that you explain to your coach that you are a triathlete. You don't want to train for speed. You want efficiency. It's very different. You can imagine that an Olympic marathoner has different training than a sprinter. Both are running, but one is pure speed and power, one is endurance and efficiency. Make sure your coach understands that.

Hmm...why are you blowing so many tires? Are you finding all the loose rocks on the road and puncturing?

What kind of inflation pressure are you using? Check the rating on your tire. If you underinflate or overinflate you increase the chance of a blowout.

Walking back sucks. I was 6 miles from home once and didn't have a spare. Had to call a friend to come pick me up. Lesson learned - ALWAYS make sure you have a spare.

That'll do it. I'm sure they told you the same thing at the bike shop, but I'll say it for everyone else. Whenever you have a flat, flip your tire inside out and run your fingers all along it and make sure you don't have anything sticking in it like a nail or something. Also check your rim (the metal part) for burrs and such. Otherwise, you'll have a constant flatting issue.

It sounds crazy at first, but it really helps you go faster and save energy. Clipping into your pedals lets you get a more circular pedal motion. It's more natural than just pushing down. You also get the added bonus of using the upward motion of the pedal stroke. It may not seem like much, but you get a lot more power when you pedal.

It's a little intimidating to be clipped in at first. But heck, what about this sport isn't intimidating at some point? You go for it, find out it's not so bad, and move on to the next thing.

Nothing wrong with getting in some extra miles. Just make sure that you listen to your body. Start with one extra run a week. If after a couple of weeks you feel good, add another short one. If you feel like crap, back it off. You don't want to overtrain. A good way to see if you are overtraining is testing your resting heart rate (RHR). Do it every day first thing in the morning. It should stay pretty consistent, though it may get lower as you get into better shape. However, if you notice a spike one day, like it's 64 when it's normally 48, that's a sign of overtraining. Another sign is if you just can't seem to get your HR up during a workout.

I usually do a run per week on the dreadmill. Having a nice, flat, soft surface is good for the knees. I find that I can't run as fast on it, but it's all about HR and time. If you have your body moving, what's the difference?

It also gives me a chance to work on form. There is a mirror to the left of the dreadmills at Lifetime where I work out, so I can check out my form and see if I have any movement that is wasting energy.

Change it up. Don't use them the whole time. Alternate.

One thing our coach does is have us do a set without and then with. Here was our main set on Thursday:

8x25 swim @:45
4x50 swim @1:15
2x100 swim @2:30
1x200 swim @4:30
1x200 kick @4:30
1x200 pull @4:00
2x100 pull @2:30
4x50 pull @1:15
8x25 pull @:45

Basically, you want to use them to work on strength but also on FORM. That's way more important. They should give you good feedback on hand position. Extra strength is definitely a benefit, but not the major goal.

Hey folks. One of the things I hear from new folks first getting into tris is "What do I wear?" It can be kind of intimidating to plop down the cash on $50 tri shorts and possible a tri top. There are several "teams" you can join by applying online. Team Javelin is one of those teams.

Basically, you agree to wear their stuff and for $25 they send you a team uniform. There's nothing else to it really. For them, they get free advertising (Javelin makes tri bikes) by making you a walking billboard, and for us, we get a $25 tri suit (one piece or two piece).

All you need to do is fill out the application on their site and they get back to you. The earlier you sign up, the more likely you are to get in. And don't think that you need to be training for an Ironman to sign up. It may help, but my wife got in with 2 sprints on her schedule.

Please note that I don't get anything from Javelin; I'm just passing along the FYI.

Hard to believe that Monday is almost over. What are your goals for the week?

Mine are to

• Swim an extra 100 at Masters just because. 
• Kick tail on my Run LT test on Wednesday. That means I want more than 2.78 miles this time. I WILL do it.
• Fix my Aerobottle bracket onto my bike so I can get outside on Saturday again and ride, ride, ride.

• 10M long run
• Gonna try to get a swim session in (drills)
  
• Interval run
• Still waiting for the Kuota
  

Waiting sucks. This time last year I was waiting for my bike to come in. DIdn't get it till early March. Uf.