Gary's Mentor Group - Re-OPENED for Training (Page 53)

Group question: What do you do when you miss a workout? Do you try and make it up? Or just go on? On my new plan, Mondays are my easy day but since I didnt do anything yesterday I feel like I should ride today and skip strength training this week. What do you think?

I usually make up my workouts. I just do it at my next workout session. Of course my actual weeks may not match the week on the training plan. I just do the workouts in order when I am able to train so some weeks I get slightly ahead of the plan and some I get behind. All in All it evens out and I always start them early - like I'll do a 16 week plan but start 19 weeks before my race. Then if I am finished in the actual 16 weeks I just repeat the last couple of weeks of the plan. My schedule just varies too much for me to be able to follow a plan to the day exactly.

Great questions.

Shelly

Nice Liz on the kids blitzing down the mountain.  This was what really hooked our family on the sport was being able to go with the kids as a group down the mtn.  15 years later, we're still taking trips together and it's still fun.

When I miss a workout, to me it's water under the bridge.  For the week, I only have so much time and specific days planned put to get on the bike, to the gym etc - that when 'life' gets in the way of a training session - well that's life.  I do take advantage of opportunities wherein if something frees up - say on the weekend wherein I can get in a longer ride, or an added swim, maybe some single track time on the mtb I take advantage. So overall I feel like it evens out.

Tire pump = on the bike I have the CO2 cartridges ... in the shop I have the standard, no frills - put your foot on the base to hold it upright and pump ... pump.

Morning all!

Got a nice trainer ride in last night.  Was supposed to work on higher cadence and did but just not the 120RPM stuff.  I substituted intervals with 10x30' with 30 second easy spins.  Great workout.  Swim today and hopefully a run tonight.

Good to be home after 5 days in Maryland. Worked 12-14 hours each day and had nothing left in the tank for workouts. I did stretches for 10 minutes each morning and night and was active all day long climbing stairs a little and quite a bit of walking. Hoping to hit it hard starting this weekend. My first 10k in May. Picked up the Feb issue of Triathlete in the airport and read through most of it, pumped me up again and helping with motivation.

Okay, Garys weekly question: What kind of tire pump do you use (brand)?

CO2 cartridge on bike and 1984 Craftsman compressor in the garage when at home.

Group question: What do you do when you miss a workout? Do you try and make it up? Or just go on?

I just go on with a little guilt that I get over very quickly. No time to work it in later. Am thankfull that I am not on the couch everyday!

I haven't done a darn thing all day, and I feel pretty good about it.

If I ever get out of work, finish a PTA meeting, and get my homework done tonight, I may just do a little core workout for fun.  Hopefully not though.

Start month 2 in the pool tomorrow.  Looking forward to a good night's rest leading up to it.

Here's to hoping!

Finally got around to reading this, funny stuff!!!!

Gary's pump ? CO2 on the bike. The air compressor is right next to my bike so I jusy use it.

Group ? I don't really worry about making up my swim or cycling workouts. It's the running that I can't slack on so I usually make them up. I find if I don't keep at it consistently I fall backwards fast!

62 miles on a trainer, ouch!  Great swim yesterday and a good run last night.  Hoping for a mere 23 miles on the trainer tonight.  Ton of rain and hoping for a break soon.  Busy day at work and way behind on just about everything.

Elizabeth - make sure to add that race to the Calendar!

Take care all!

Ugh! I don't even want to think about 31 miles on a treadmill or 62 miles on a trainer! I struggle with using both. I need to be outdoors! I know they are good subs when the weather is not cooperative but I hate them both! 

Elizabeth, your trail run sounds like a lot of fun! Enjoy!

Another nice day here in KS. I will ride to work again today. Do any of you keep track of commute miles in your training log? Just curious. I haven't because my average mph is low, the number of times I have to stop etc. Let me know what you think.

decent swim this AM.  I love following a plan.  Did some speed sets and form work within a 45' workout. 

Cut my trainer session 10' short so I could get my kid to school.  Oh well long run, will not matter.

Relating to the post about what to do when you miss a workout, for the first 2 years I was so intense that I almost never missed one, no matter what.  If I did, I would always make it up. 

Now I have mellowed.  It is OK early in he season to modify a workout or miss one due to life getting in the way.  I only make up my long run or ride, never a swim.  I will never be FOP in the swim, I doubt missing a workout or two will put me to the BOP.

Good luck all.  I will be away Saturday to Tuesday in Sarasota, FL.  Looking forward to running outside in shorts again.  Will try to check in by iPhone.

Hydration Question---

For the 70.3 distance do you carry enough for the whole 56 mile ride, or do you get water/gatorade at aid stations?

I did the Steelhead 69.1 last summer and did not get anything at aid stations, but thinking about my plan for June.  What is the etiquette for grabbing and/or ditching old bottles.

Any advice would be great.

Rob

For me I typically have my aerobottle and one bottle of Infinit in one cage with one cage open.  For my last two that was enough to get me thru.  But if its really hot I will pick up one bottle near the end. 

Typically they will have an area ahead of the aid station to toss your old bottle.  Since you won't get it back make sure to take an old bottle or use a gatorade/powerade bottle.  Then just pick up a new bottle.  What I do is: slow down and point (or yell) to someone (make eye contact) and grab the bottle.  Try not to weave around and be aware of who is around you.  Some people completely forget there are other riders and do dumb things.  Make sure you have an idea of who is behind you.

Bailed my run last night, just too tired.  So today is a ride or run with tomorrow being the same.

Feels like a lazy week.  Just haven't had the time to get to the gym during the day.  Hoping to get some good workouts in this weekend.

Knocked out 950M in the pool this morning.  Feeling stronger there.

I've had some stiffness-weakness in one of my knees coming back off the ski trip, so I've taken it easy this week.  I feel really antsy with not sticking to the routine.  So this afternoon I got in some time on the spin cycle and in the pool.  Nothing hard or strenuous, but some easy tension and >100 revs to try and keep the leg limber and ease back into training next week.  A big evolution for me has been to incorporate a flip turn into the swim.  I know it's not pretty, but well ... you've got to start somewhere and can only improve from there. 

I would love to have a sub-6min swim at my first race this year, so only way for this to happen it keep workin'.  Plan to get in a nice ride on the roadie tomorrow - ~30 miles or so.

We're headed out west again Feb 11th - 18th for another ski trip.  This one is with my family ... kids and grandkids, but I've got to stop this as it's getting in the way of my training   I will hold off the GS hi-speed stuff and stick more to bump and tree skiing which is less strain on the knees for me.  Hope all have a good weekend.