Baowolf mentor group is [ Closed ] (Page 51)

Yes, I can sure see some "triathlete habits" have formed in our little group.  Is there a 12 step program for that?  Wait, no, this is good!

Speaking of habits, I've been struggling (in case it wasn't totally obvious) with setting some new goals.  I just have not felt motivated to sign up for races lately.  I counted it up, and I have done 21 races and bike rally's since February 2011 when this journey began in earnest for me.  So yes, a little break in racing is quite OK I think.  But...I still need goals.  So decided to set some annual volume goals to reach by the end of this year (R 1200 miles, B 2000 miles, S 150,000 yards), and have plotted out my strategy for getting there, while still maintaining the flexibility to go run focused again once it's cooler.  Should keep me in good enough shape to do an OLY or a couple Sprint Tri's when I'm ready. 

Yesterday's bike ride was a mess.  Group started off a bit brisk for me, and then I struggled the rest of the way.  Cut it a little short, and did stupid on the last incline trying to drop into my small ring too late.  Dropped my chain, and had one of those lovely slow speed clipped-in falls....in front of a few other cyclists, who were kind enough not to laugh too hard and help me pull my chain back out since it was stuck pretty good.  Anyway, miles are miles and I got 62 bike miles in this weekend.

Thank you for the kind words Steve! Triathlon is most definitely a lifestyle and one that I plan to continue for a very long time! My first triathlon was almost 20 years ago and I have definitely had my share of setbacks, but that's part of life. My primary purpose in life is to be a good role model for my kids and when they see their dad go down, they know he will get back up. That's the way it's supposed to be. And I always try to have a positive outlook, sometimes that's all you got!

I am going camping next week with the wife and kids up in Mammoth so I am very excited to get away into some nice cool and clear weather for a few days! When I return, I plan to begin my training for HITS in Dec.

Steve, I would definitely appreciate your input on my training schedule! I know "start easily", I fully plan to ease back into it! The training plan I usually follow is Swim 3 days, Bike 4 days and Run 5 days each week with one long session for each discipline each week. Mondays are usually a rest day where I usually just walk 2-3 miles with my poochies!

Something like this:

Mon               Tues               Wed                Thur                 Fri                   Sat                Sun

Rest Day        Med Swim      Med Run         Med Swim       Long Swim        Long Run       Long Bike

                      Med Bike                              Med Bike                                  Short Bike      Short Run

                      Short Run                            Short Run

Let me know what changes you'd make!!

Steve - glad you made it home and are on the recovery upswing.

Carol - so glad to hear from you! For very selfish reasons I am glad you have goals because then you might write to us more, but I'm also very glad for you! I really don't know if I would be committed if I didn't have goals and things I really want to achieve. I still wonder if this is really a lifestyle change or a temporary journey. Right now it doesn't matter because I am committed until next year.

Here is the plan for my longs til race day. They are what you told me to do several weeks ago so they should line up with what you are saying. Let me know if you would change anything.

SourceURL:file://localhost/Users/samathapurcell/Documents/Personal%20/Training%20info%20from%20BT%20Mentor%20group.doc

 My 2650 swim today went really well. 2:08/100. I did 300 yards and 1:56/100, which is not a sustainable pace for me but I like knowing I can be faster. I ended up cutting out a bike this week and am glad. My legs were dying and I really want to get my 11 mile run in tonight and the bike would have been too much at this point. I did my first bike of the week and rode several miles longer than my planned medium bc I didn't check my plan so I started out ahead of the game. Anyway, I feel strong and healthy. My work schedule is back to being more supportive of my training and overall health. I think I am resigning myself to using the bike I have for the race. I plan to get some biking gloves to help with hand fatigue and a new seat. I would like some shoes and pedals but I will see. I also want to get a wetsuit and a tri top.

Gonna check out Steve RR now!

Samantha, mosty what I was trying to say was that you are in good shape, but if you need to cut the 65 bike into a 55 or the 14 mile run into a 13 that would be fine if you are feeling smoked.  If you can get those in that would be awsome, but that is the on paper plan and you have been building really fast so listen to yourself and try to not get too smoked before the starting line ). 

Carol that is a lot of races.  I can get by on 1-2 races a year and be fine with just training.  This year has 1 hm, 2 HIM, 1 3 mile, 1 4 mile and one IM, so more races than usual.  I am thinking of trying for 2 IMs in 2014.  I have layers of goals, lots of them.  Some are just training goals like 4 century rides this year and some are speed, like race PRs or training PRs.  Some might be distance like 5000 miles on the bike for the year.  Others are like sustained training pace of 8:15 mpm on all runs 13 to 17 miles in length. 

Jim looks good kinda.  I find it hard to do all 3 workouts in a day when I am not on vacation.  For a recovery day for my leggs I have on day only swim and another day swim and lite bike.  I don't have any days all the way off unless I need to put one in once a month or whatever.  But your schedule may be busier than mine.  Ya ill be doing 3 swim 5 run 5 bike for my IM in december. 

There is a trick if you drop a chain shifting down, you shift back up and often the chain will jump back up onto the chain ring.  This also can work if you shift off the top, but doesn't work as reliably.  To get a jammed chain out, sometimes if you unscrew the quick releases it takes pressure off the chain andyou can get it out easier. 

In general clipless is better for manuvering, speed, power.... not so much for sudden unexpected stops.  One thing about clipped in and tri bike is plan early on downshifting for hills.  You will notice your cadence dropping as you start to get in trouble. 

Okay Steve, I gotcha now. I'm not sure I completely understand what "smoked" feels like. Since my first inclination is to sit on the couch I struggle to know when I am wimping out or really need rest. Today I did my 11 mile run in 2h14m, which was right on pace with my plan. It actually went well. Had the normal up and down moments, but I was comfortable to just keep running. Til the last mile or so, then my legs really started aching and muscles started to yell at me. Usually 20 or so minutes after my run my legs feel pretty fine, but tonight I have lingering aches and pains.

Anyway, I get on here and start rambling. I missin all the action that was happening in this group a few weeks ago. The cool part is knowing you are all regrouping with some new goals, some really cool ones, so I bet things will pick up aga

OK so as of Friday, I reached a bit of a milestone -- all of my 2012 totals finally topped my full year 2011 workout totals:

2012 totals
Bike: 54h 21m 12s - 941.06 Mi
Run: 47h 55m 10s - 305.8 Mi
Swim: 39h 56m 18s - 136802 Yd

2011 totals
Bike: 39h 50m 29s - 409.46 Mi
Run: 47h 30m 54s - 303.79 Mi
Swim: 38h 39m 42s - 112265 Yd

My HM training starts tomorrow as well, and Im fired up for it. Its good to have something to work toward, and I'm really looking forward to getting back into my routine.

One cool thing this weekend -- Saturday afternoon, my 9 year old (the one who did the tri) wanted to go for a bike ride. I asked her about it, and she said "yes, I want to go. And can we go to the pool after? We can swim laps together!".  I couldn't help but smile ear to ear. We ended up doing a just over 4 mile bike, then hit the pool for some swimming. She did 200 yards before going off to play with some friends. I ended up doing a short 10x100 set, then just relaxing. Fun times

Just to share.  Post HIM, I did an easy week last week, with some 20-30 mile bike rides and 6-8 mile runs with short 1000-1500 yard swims.  The speed on the runs is coming back so that is a good indication for me of overall fatigue, a few muscles I am watching, etc.  So I was thinking it would be good to get back into the healthier eating habbits and get back up to speed on my workouts this week.  Woke up with no motivation.  None.  I was like wouldn't it be nice to just poke around, mow the lawn, etc., and just be a slug today.  I guess part of it is that I have not created a workout plan for the IM in December, but part of it is just post race blahs.  You will know when you get there.  Hard to get back to it.  This is one of those days when I am glad that I am not a professional athlete where my paycheck depends on getting out there and getting it done.  Oh well, started with a 2500 yard swim, felt alright, but ya I was ready to be done... and get some food.  1 banana and a pbj sandwich. 

Samanatha I know when I am geting smoked because my run speed gets slower for the same effort over a week or two.  If my 6 mile run has gone from 8:00 mpm down to 9:30 mpm... with the same or harder effort, same course... I am smoked.   

Very cool on your kiddo's interest Mike!  Looks like you are accomplishing goal #1 there.

Samantha, you are really in a great groove.  So happy for you!  A new bike will happen for you when it's time, and glad you are making plans to make the best out of the one you have.

Joe, meant to say thanks for the explanation on the olympic swimmers spearing the water.  Don't see that so much in the shorter events, but the longer the event the more it looks like they are spearing/gliding longer.  I can't imagine how much power they are generating on their pull.

Steve, checked out your race report.  Very nice race and sounds like you spent it all, great feeling!  1st AG award was well deserved based on your smart, consistent training.  Congrats all the way around!

Thanks for the tips on the chain unsticking.  Ha, hoping not to use them again for a while.  Yep, I was tired and made a bad decision to shift.  Knew it almost before I did it.  I ride this hill almost every time I ride from my house...my "reward" at the end of the ride.  Short, steep, and cross street right before it, so no momentum to carry into it.  Knee healing nicely, and bike is OK .

I like the multi-layered goal approach.  Speed will get layered in later for me, when the summer heat breaks. 

Day 1, week 1 of HM training in the books. It felt great to get up early, and hit the road before sunrise -- getting back into my routine. Run was meh, but I'm sure it will get better. Using a Higdon "Novice 2" plan, and I'm looking forward to the race.

Also going to try to blog more often so I can really keep track of what is going on with my progress, beyond just numbers.

Weather looking iffy for Sunday's sprint. We'll see how it turns out....

Well the pool is closed for a few weeks so I will be missing my swim. This might spill over into the other workouts as well since the 2 hours Bianca was in the pool is my workout time. My plan for races right now is a 10K Sept 8th, and with Bianca looking to do X country she can run the 5k. This was a big run weekend. Not only did I get out there Thursday and Friday, I also got out there Sat and Sun. Last week was a new high for run total at 15 miles! Not the best miles ever run but It felt good to get them in.

Steve - your goal plan is impressive. Sounds like there is always something for you to shoot for. I am sure even the pro's have their off days, it is just that their off days look like our good days. You are doing very well in the sport. I know I aspire to do as well to win AG in a race.

Samantha - The miles you are putting in are very impressive. You will be ready to rock your race. I know the confidence my training gave me helped calm the nerves tremendously.

Great job on the runs Joe and Mike!  And love reading of all the kiddos getting interested .

Joe, I hear you on the pool closures.  The one where I swim just posted that they will be closed all next week.  But one even closer is re-opening the same week after being closed all summer for renovations.  I guess the only thing always open is the lake!

Rode 20 this morning, then took bike back to the shop to have them look (3rd time) for the source of the squeak coming from in/around the crank.  Was fortunate to be greeted by their long time sales and fit guy, and he is hooking me up with a different mechanic this time for a different perspective. 

Still crazy hot here, so picked up a trainer tire while I was at the shop.  I'll get a little tire changing practice in before mounting it on the trainer.  I need me some air conditioned workouts!  5 mile runs yesterday zapped my energy for the rest of the day. 

Steve, that is a great perspective on the lifestyle.  I know I will never be "fast" as I am never going to weigh under 180 pounds.  But I can be faster than I am now.  I now agree with you that the training is more important than the race. 

Yesterday morning (4 a.m.) I did 5.9 miles in 58 minute (9:51 pace).  It was a steady effort in the upper Z2 zone.  One of my goals this year was to be able to run 10:00 miles at a steady pace, so I was pumped with this time.  Quick question for you Steve.  Is this where I would try to run for my HM, around 80 percent Maximum Heart Rate?? thanks

Larry, it depends on your fitness level.  For a first HIM or even a 2nd that is probably where you want to be.  I do HIM's at high zone 3 and push low zone 4 on hills.  IM is a different beast.  I do IM's low zone 3 hitting high zone 3 on hills.  A marathon is low zone 4 the whole way with maybe some zone 5 the last mile or 2.  The distinctions may sound miner, but over 12 hours it all adds up.  My first HIM was definately upper zone 2 all day.  I hope that clarifies things.

Nice pace there, sub 10:00 mpm is huge...., but I know you can do 9:00 mpm for the same distance at the same effort in a year or two 8).  Speed comes slowly and often unexpectedly.  I had been running 8:00 to 8:30 z2 to low z3 runs las year with some 800 repeats into the 7:30 range or slightly faster.  I then did a 3 mile race at 5:59 mpm.  I had never run that fast in my life, but the thick base and moderate speedwork enabled me to get there and hold it for the race.  That was a full 90 sec per mile faster than I had run any distance previously.  I only paid for that effort for about a week, so not something I want to do every run, but I was like wow.  My previous 3 mile run in a race was 22:30 ish and this one was 17:57.  So I belive in building a thick base and working speed safely.  The other approach is work speed a lot and get injured or get faster.  Coaches in high school and college do this to the kids and just hope that their youth protects them.  But you get massive amounts of shin splints and such in high school because the coaches are making the kids to way too much speedwork compared to their weekly miles.  Us non teenagers (except for genetic wonders) can not get away with that kind of stuff so easily. 

Steve - Like your point about the HS coaches and is a bit of concern for me with my daughter. She has been a swimmer and so should have some fitness base. I take her out for three mile run walk, cut it short if she complains too much, and she will finish with 14+ mpm average. Not a problem for me, if i feel like I have extra, then I go back out on the trail.

What I warn her about is the coaches will not be so patient (maybe they will). Bottom line is I want to help prepare her as much as I can. While she talks about wanting to do it, my fear is her heart is not into it. How did you handle it with your kids? Was it natural for them, how long did it take for them to run 3 mile (as opposed to walk/run)?

Steve, I don't know if you've already registered for HITS but here is a 50% off code if you haven't or for anyone that wants to come do a triathlon with your mentor!! HITS has 5 different lengths so you don't have to do the half or full!

Dear HITS Triathlete,

HITS Triathlon Series is looking forward to celebrating our one year anniversary this December and you’re invited! The end of our inaugural season is approaching and we would like to thank the athletes who raced with us. We would like to offer you a 50% discount on the HITS Championship in Palm Springs, California scheduled for December 1-2, 2012.

Your code is: PSCHAMPSAVE 

Code valid through September 15, 2012 and good for one-time use only.

Aside from offering five distances during an action-packed weekend at the HITS Championship, we will also be announcing our Athlete of the Year winners. Each athlete who raced with us during our inaugural year earned points for their performance in each race. Based on points earned, we will award great swag to the top ten male and female athletes in the Sprint, Olympic, Half and Full. For more information on Athlete of the Year Awards, click here.

Wow Jim, that's a great discount!  Thanks for sharing.  Never been to Palm Springs, so if I was more in the mode of signing up for races right now that would definitely be one to consider.

Been a week of ups and downs for me on a couple of fronts, but still plugging along.  So far looking like I'll only miss one swim if things go well tomorrow (run) and Saturday (long bike).  Picking up my bike tonight.  2nd mechanic gave it the once over, and says he has eliminated the squeak so we'll see.

Anyone having glorious training....or struggling....or racing....or all of the above?

it has been a tough week for me. Very low motivation and when I get out there I feel so tired. I took a rest day, so not really sure why i'm so tired. I did get bike gloves, bike shoes and pedals. Not sure I noticed a significant difference, but my feet didn't bump off the pedals when I hit bumps which was nice. The toes on my right foot fell asleep and that is not normal. the other good thing was my swim today. I have been using the same swim suit I picked up at a thrift store two years ago even though I new it wasn't a suit for training, but it was all I had. It has become extremely baggy but I was waiting to find a good sale and making due until then. Well let me tell you what happened. I got a new suit today and it was a good deal. I headed to the pool and I was swimming faster than ever before. I couldn't swim slower the 2min/100. I finished up 1600 (with low motivation) at 1:57/100, but there were several 100's I did at 1:50. It was a shock and really cool. I now realize how important a good fitting suit is.

Samantha your fatigue is totally understandable.  You are building a lot pretty quickly.  Kinda what I was saying a bit ago, feel free to cut back what you need to to survive the build and get to the starting line healthy.  You might want to do a long bike one week and a long run the next week to spead out the fatigue load. 

My HIM took more out of me than I thought.  I was hoping to be up to speed by this Monday, but not so much.  I took an extra rest day and dropped a few workouts.   I start my IM plan on Monday so, don't want to start smoked.  Today was swim 2500 on 1:47/100 in x200s, then 20 mile bike at 20.1 mph then a run at around 8:15 mpm 5 miles.  So getting there. 

Oh by the way nahbar has race tires (michelen race pro 3 at 50% off).   

Race (sprint) coming up Sunday. Weather looking better, and apparently the water temp in the lake is now north of 80. May do this one w/o a wetsuit. Assuming I'd just swim in tri shorts & maybe tri top, or attempt to put on my top in T1, but with wet skin, this sounds like a potential disaster. or I could just wear a wetsuit. Not like I'm fighting for a podium spot. Any suggestions?

My run this morning has been delayed to this evening due to the strangest injury I can think of. Took our puppy outside at 4 AM so she could go pee.  was trying to get her back in the house when I tripped on something and ended up stepping on a rose bush (dog was digging a hole next to it!!).  Rose thorns at 4 AM in bare feet when you are not very awake make for a real jolt, let me tell you. Spent the next 10 minutes picking about a dozen thorns out of my foot, a couple of which required digging with tweezers, and were bleeding. So, I figured it made sense to push off the run to tonight. You can't make this stuff up.

Having tried to put a tri top on over wet skin in T1, I say do not attempt this.  Also you will cook in a wetsuit in 80+f temps.  Swim in your tri top and tri shorts, it will be fine.  The swim is short and the water temp will feel just right.  Rose thorns are bad, take care of those punctures have a nasty potential for infection. 

As a comparison... my sister in law brought her kids to my last triathlon, there were small cacti in the grass.  She could not convince her children to wear shoes and yes they ran around in bare feet and got catus spins in their feet.  The next day, yups running around in their bare feet..... One of these children at the county fair was told to not put his fingers in the cages with the chickens.  His respons was that, "that chick was fast" as the chicken pecket at his fingers leaving a nice red mark (3 year old).  We kept him away from the turkeys.