Slornow and Wannabefaster's Winter Group version 3-CLOSED (Page 50)

Chris-10 hours a week of biking is alot for a triathlete. I think you can still make significant gains on much less. I'm pretty consistent in the 5-6 hour range this year with my focus being on sprint/oly distance. Even early last year when training for 2 early season HIM races I think I topped out around 7 hours/week. Currently, I will ride 3-4 times a week. In general the workouts would be classified as a V02 workout with main set intervals @110-120% of FTP. For instance tomorrow has 9X(3 min 110%+/2 min easy). Another workout with medium length intervals say 4X(10 @ 80-85% FTP on 3-5 min easy) . Third workout 3X20 min @ 75-80% on 5 easy.For each of these workouts there is a 20 minute warm up build that culminates with 2 minutes @FTP. So, there is decent intensity building through the warm up, then the main set and then I will usually do 10-15 minutes after the main set at 70-75% and a 3-5 minute easy cool down. These workouts usually end up totalling 1.25-1.75 hours.   Fourth workout with choice of time/distance classified as "cruisy effort".....I take this to mean get out and ride but don't go so hard as to compromise your ability to be fresh for the next day's workout. Lately these have been my outside ride and are 1.25-1.5 hours. I'll probably build these to 2 hours as the weather improves.....you know Time In The Saddle.

Many people swear by 2 X 20 minutes @ FTP as the "go to" workout. Or something more like a "sweet spot" workout where you are at more of 90-95% FTP. Lots to gain in the sweet spot workout but not as hard to recover. Despite testing that says its right I'm sure my FTP is too high.....no way I could ride that power for 60 minutes. I do what my Coach tells me to do and its rare that I get off the bike thinking it was easy. If you drop down to 4-5 hours a week the riding needs to be quality where you feel like you are working hard.

I would try to get in the water as often as possible....even if its just for a short workout and some drills. For most triathletes the swim is the toughest obstacle to overcome. Being comfortable in the water....not necessarily fast.....is huge. As you get closer to racing you will definitely want to do some open water swims (OWS)......its a different animal. Rarely do people "enjoy" the swim in their first race. Once you get a good breathing rhythm/cycle down it does get easier....not necessarily faster 

Running-this is like me telling Stuart how to swim......not very helpful to you. But, there is much to gain by lots of easy running. You are building your aerobic engine on the bike and it will carry over to some extent on the run. The concern on the run right now is more mechanical than endurance related. Do what you can to build up time or distance on the run without causing discomfort in the knee. I suspect once you get to the point you are running 20-25 miles a week you will be able to incorporate some intensity.....even if its limited to short fartleks or strides.  Intensity doesn't have to be going to the track and thrashing yourself with 800 repeats   Get the knee strong and more fatigue resistant and you will be fine come raceday    

'Afternoon, everyone.  Continuing my recovery week, so today's training was relatively short but still had some intensity.  I started with a 5:30 AM 4-mile run on the treadmill (too icy out) with a couple of 300M workbouts at 'R' pace (6:45ish for me), plus some leg strength training.  Lunch was a quick 1K swim with some hard 50s...getting my harder efforts under 1:30/100y pace so I'm gettin' somewhere.  Tomorrow is Bikram only, and the Friday is my first Masters class in about 10 months. 

Jason-nice work on the swim. That is a challenging workout. Glad to hear that your mojo is returning.

I'm in a bit of a funk on the bike. Having trouble with my V02 intervals. UGH! I suspect the problem is from the steadily increasing volume with running. Over the Winter, when I was taking off from running for a few weeks, I felt like I was killing every bike workout.....now, I'm struggling. Need to remind myself that every workout has an impact on my body and there is accumulated fatigue that will be a factor.

Early swim tomorrow as work schedule will not allow an escape at lunch. Keep it up folks....Tri season is coming.

Oh, picked up my new Tri Team kit tonight. Very cool design and great LG product. Cool touch to have visors (one black/one white) personalized.  

(teamvisor.jpg)

Mike, great job on consistently hitting the 1:30/100 pace! I finally hit 1:30 for a SINGLE 100 at the end of my workout on Monday night. I was a little embarrassed, though -- I must have been really huffing and puffing. Afterwards, one of the masters swimmers from THREE LANES OVER ducked under the lane markers, swam over to me, and offered some tips on breathing. Apparently, I'm not blowing hard or long enough on the exhale. I guess I can add yet another item to the list of all the things I'm working on...

Jason, glad to hear that your swimming is coming back again!

Randy, my biking has been blowing lately too. I've had two downer workouts in the last week. I'm continuing to have sleeping problems, so I think it's related. I slept better last night and had a bounce-back tempo run tonight. I also managed to slip in an OWS swim at lunch today.

Hope everybody's workouts are going well.

Aloha!  We arrived in Kauai last night and I am really digging the warm temperatures and the sound of the ocean hitting the shoreline.  Today is an hour run IN SHORTS before heading to the store to lay in supplies for the two weeks in paradise.  Hitting the beach this afternoon and then it's off for a LAVA FLOW at our favorite little eatery.  

Jason--30x100s?  That sounds intimidating to me no matter what the interval. I need to get passed that (see below!)

Steve-I have had countless people talk to me about technique at the wall.  I believe all are well meaning so take it openly.  Sometimes it does mess with your head when you have too many people giving you advice.  Lately, I've just been trying to swim faster and hoping some of the things I've worked on stick.

I listened to an interesting webinar on Training Peaks on suffering which I thought was quite good (weird, right?).  If interested check it out here.  I feel as if I'm pretty good at suffering on the run, but still have a tremendous amount of work to do to be willing to experience it in the pool or OW, and to a lesser extent the bike.

Later Peeps!

Randee-I will check tonight what model the kits are. We wore the same stuff last year and it was really nice material and very comfortable.

Jason-agree with you on the time it takes to see sustained gains. I've thought about it a good bit over the past few years.

For most of us the first year is just about completing the races, trying to become comfortable and improve where we can. I think the tipping point comes after 2-3 years of consistent training/racing. 2 years if you have an athletic background and 3 if not (just my opinion). After 2-3 years your body becomes more acclimated to training stress and you become more comfortable with race effort, race pacing and just racing in general.  Its not automatic but if you train and race consistently over that period of time, work on all 3 disciplines and avoid injuries that take you away from training for long periods of time you will see some big improvements. My first year I only did 3 races, I trained a good bit but was not all in. The next 2 years I put in more volume and raced more. So, for me I saw a big jump in race results after my 2nd full year of getting serious about my training.

For instance, Jamie has been in our groups since he started. He has 2(?) seasons of training/racing under his belt and is starting to see some nice improvement across the board in swim, bike and run. Of course, he has worked hard to get to this point but just as important is the fact he has been consistent with his training. Jumping into an IM in his 2nd year certainly boosted his training, and made us question his sanity, but he put in the time and worked to improve. I suspect he will see some big gains this year in his race performances.

So, the moral of the story is to get out the door, stick with it and be consistent. Seems like we have preached "CONSISTENCY" on a consistent basis in our group from the beginning.

OK gang, at the risk of humiliating myself a bit I am posting a picture. Last night I tried on my new tri kit and had my wife take a picture of me. For some odd reason part of the swag we got with our kit package was a "trucker hat". I'm 51 and there is no way I can pull off a trucker hat and it only emphasized my already large ears but I had to wear it. So, she took a picture so I could send it to our kids. They always seem horrified by the "costume" I wear for racing and I feel one of my main jobs as a parent is to embarass them at every opportunity. The quality of the picture is not great but I suspect that is largely do to the overwhelming desire my wife was feeling due to my sexy look. My children's responses:

Daughter. age 19: "never will be able to unsee that."

Son: age 20: "Jesus. I feel bad that mom had to take that."

I like the kit but I think I like last year's better. Pakage included tri shorts, tri top, 2 visors, trucker hat, Pre/post race shirt, car magnets and helmet stickers. We have great sponsors and I absolutely love being a part of the Team. It is really motivating and great to have a group of guys to hang out with at races.

So, look away if you are eating or have sensitive eyes

(2014TriKit.jpg)

Spectacular!  And I dig the trucker hat!

So apparently I'm the only person that manages to injure themselves in yoga, during a recovery week. 

This morning I was going through my normal Bikram routine and my neck started to stiffen up during the floor series (which it always does...I probably have a bulging disc up there somewhere).  I figure, meh, this is what it always does.  So I finish up rabbit pose and then as I begin to push off the floor with my left hand I get a sharp, I MEAN SHARP, pain from behind my left scapula all the way down my right arm.  I almost cried out in pain.  I basically mailed in the final couple of poses and then I've been a wreck all day.  Advil helps a little, ice helps a little, the hot tub helped a little.

I'm hoping a good night's sleep and a little Tramadol will fix it up, but I'm for sure skipping Masters tomorrow.