Cav's Group - Closed (Page 6)

No wonder you are exhausted. I will agree with Pattie again. This is not a tri-related fitness, so I would not log it. But it surely is exhausting and will prevent you from tri-specific training. I would just wait for the seasonal job be over, to return to training. Any more training and you risk your health: injury and sickness.

Chris no question to be had here, Pattie has echoed my thoughts exactly, build slowly and gently, stick to your programme or you are almost certain to get injured.

Page 2???  Where is everyone?  Out training, I guess.    Enjoy your last 2 days of '09!  Any fun New Year's plans?  We're going to a small party, mostly triathletes.  It's a nice group, but I'm pretty sure the party will break up before midnight.  Have to train in the morning, you know.  Off now to get fitted for those shoes I won last week and then go roller skating again.  I love being on vacation! 

Thanks for the "Inspire" Pattie !
Bit of a milestone for me today, the first time I have covered 5K in one run. Granted it took 42mins, but its a start !!

good job, keep it up, you will get there soon.  Just keep chipping away.

Happy New Year everyone. Wishing you all a successful 2010 !

Congrats on running a 5k Chris! 

Happy New Year everyone!

I drank way too much...but feel great!  I have a feeling I'll be paying for it later...thank God the Grandparents are taking the kids out for lunch (nap time)...

Happy New Year!  In a couple hours I'm off to run the first 5k "race" of the year.  Race is in quotes because I heard that the paved trail is a solid sheet of ice and now it's started to snow.  A thin skim of snow on ice.  Whee!!!  I'll probably walk most of it.  Then we're heading to the pool for a short swim and then lunch with friends.  My grandma used to say that whatever you do on New Year's day will be what you do all year long.  Have a great day and make it last for all of 2010! 

Grrr...so I made it out for a 2.3 mile walk, made it through, but as I sit here going through the pics I took, my hammy/sciatic nerve is hurting, again, very frustrating...though, it doesn't hurt as much as it did in the past!  I guess that's a +!  I also did 14 minutes of yoga this morning which was a nice way to start off the new year!!

Thanks for the inspires everyone!! Happy new year.

happy new year everyone, finally getting over sickness.  Maybe in a day or two I will be able to start working out again. 

Happy new year all. I too am recovering from illness, so haven't done any training since Sunday. I also managed to break the spring in my rear derailleur and have to wait til Friday for a replacement. Great start to the year training wise

Congrats on the 5k Chris, I know how good that feels Don't worry about the time, that will improve.

Question: I was due to start a 16 week plan last monday, but since I've been ill I haven't started yet. When I do start, should I start at the beginning (my first race was exactly 16 weeks from the start of the plan) and just miss the last week or start on week 2 and finish on race day as normal?

Hi Folks been away for a few days so not online. Happy New Year to all of you, here's to a brlliant year of triathlon for all of us no matter what our aspirations. I have a new goal for January, which is a pain free back and knee, getting frustrated now.

Will be back posting tomorrow and well done to Chris on the 5k

I'll take a shot at this one.  Your base seems pretty good and you have been training for a while.  I think you will be fine jumping in on week 2.  You may want to be a little conservative bringing back the running, as that is what might cause injury.  Otherwise, see how your body reacts to week 2.  By starting on week 2, your peak and mini-taper will still be in the right place for your race. 

I agree with Pattie you should have no problem starting from week two, you have logged quite a few miles already ! From what I have read, the taper and final week will be more beneficial than week 1.

Swim day tomorrow, 400m breast stroke.I am going to start a weights/core session on my 2 swim days see if it helps.

Back to training after a fun vacation. I did some light workouts, back acting up badly past two days but did a light swim today that usually makes the pain go away.

I sometimes wish I didn't have a lower back

Weekly Plan (4 Jan)
Monday- Swim 45
Tuesday- Bike 45
Wednesday- Swim 45
Thursday- Run 30/ Weights 15
Friday- Bike 45
Saturday- Run 45/ Bike 30/ Weights 30
Sunday- Bike 30
Total minutes- 360 (6 hours)

Now that I've written that out, it will likely change.  That bike on Tues will probably turn into my strength test to determine my 1 rep max.  Sounds like loads of fun.  I might also sneak in a double one day during the week to eliminate the bike on Sunday.  But it's a basic outline of what needs to get done. 

Happy new years to all.

Pattie, how will you determine your 1 rep max? It is somewhat risky to try. There are some methods to determine it without trying the full weight. You may look at here for an example.

And trying not be nosey, may I ask why there is not any rest day? Are you using 8 or 9 day weeks for training?

Have fun

Not nosey at al!  The 1 rep calculator you posted is the same thing that I'm using.  I'll use the weight I can lift 3-5 times and then plug it in the spreadsheet.  As for no rest days, at this stage in the season, the workouts are pretty light and I've found that I don't need a full day off.  Like today's swim (45 min) was pretty easy.  Also the bike workouts are very light right now.  Once the sessions get longer/ more intense, then I'll drop back to 6 days a week.  It's what works for me. 

Stav - yes start with week 2, as rightly pointed out you have a good base already. Dont be tempted to double up ie cram week one and two into one week or a hybrid of them, this could be lead to injury and fatigue. How is the weather in your neck of the woods, still snow and ice up here in Hull, never known it last so long?

Eric - I am in a similar situation regarding my lower back, so I know how you feel. Have you a decent stretching routine or access to a swiss ball, really helping me. Let me know and I'll post some routines. Mine is improving since I started a fortnightly massage, also a hot water bottle is easing the discomfort.

Chris - core work is essential as I have found our recently, my back problems stems mainly from my weakness in this area. I posted a core workout routine on an earlier thread which i find useful, pilates is another good way of strengthening this area.

Hi folks

I hope you are all well. Lots of snow and ice around here still, I've never known it last for so long and be so cold for so long, no sign of it ending, its a pain as its preventing me running (maybe a blessing as my knee is still sore. Anyway weather and body permitting here is my draft schedule for the week:

Mon – 40 minute spin 80 – 90 rpm – 5 mins intervals from level 8 – 12 and back

Tues – triathlon club (please find some rotation drills for me to practice)

Wed – 2 mile gentle run to test knee and lunchtime strength session

Thu – Fitness pilates class and swim (30 mins with focus on rotation drills)

Fri – off (I’m in Birmingham)

Sat – 60 minute spin - 5 mins intervals from level 8 – 12 and back

Sun – 5 mile run (assuming knee is ok) and strength session

Mon – 40 minute spin 85 – 95 rpm – 5 mins intervals from level 10 – 12

Tues – triathlon club - 40m spin, short run and swim drills

Wed – 2 mile gentle run to test knee and lunchtime strength session

Thu – Fitness pilates class and swim (20 mins with focus on rotation drills)

Fri – off (I’m in away with work)

Sat – 60 minute spin - 5 mins intervals from level 8 – 12 and back

Sun – 5 mile run (assuming knee is ok) and possible strength session

Do you guys keep a training record, I've created one which i use and like, happy to share, let me know if you would like a copy and I'll send out via email

Have a crazy day x

My physical therapist gave me some great core exercises (not even sure what they are called). I had stopped doing them consistently, have to keep them up or else the pain returns. Gotta be sure to do them at least once a day.

I don't have an exercise ball I should probably get one.

Hi Cav, my current focus is still on my swimming and mainly on rotation. I use fingertip drag, single-arm, breathe every stroke drills (learned this one from Science of Triathlon DVD, it feels real weird) for this. If you learn-find out any new drills or tips please share it. I am curious to hear and try new ones.