Ernesto's group - CLOSED (Page 6)

Hi guys!

 I have managed to write a race report, so here are few more details if you're interested.

Congrats again Mark....  I read your report...What a day you had!  You are an inspiration!

Thank you for sharing

Jen

Chris-  I saw where you were telling Mike you can upload you garmin to BT log.  How do I do this?  I need to update my logs and I just started using a garmin last month. It's an older one...  I had been posting everything in Voomaxer via my facebook account and I need to convert everything over I guess.  

Thanks for your help

Jen

To strong riders of the group - how do I make my legs stronger? I did my first group ride this evening (just a large group/ no drafting) and entirety of it was rolling hills. Head winds and lack of hydration wasn't helping the cause but I was STRUGGLING on those hills from strength perspective as well. Huffing-puffing-dying-slowwwwwwwww... whole enchilada. Cue sheet said, it was (only?) 500ft elevation over 14miles.

That being said, I am still pretty new to the road. Started cycling OCt 2010 and probably logged little under 250miles since then. Currently long rides max around ~35miles. But I have spent good 50-60hrs on spinning sessions through the winter (high effort). I can do little better on the flat roads but little girls can run past me when I am climbing. Posture - Butt on the saddle, hands on the hoods and let the quads burn.

I am not going for Mt Washington anytime soon but an improvement on neighborhood hills would be nice. I'll manually update the logs until my computer is back and Garmin compatible.

Done and done.  Thanks for the help!  I didn't even know about Garmin Connect until now.  Ernesto, I just put a link to my most recent run, I assume you can flip back to previous activity to see that, or look at the BT logs.  Any advice is appreciated, be kind, I know I have a long way to go.

Mike

Thank you Jen, it's a pleasure to share a day like that.

If you can upload to Garmin Connect (can you?) you can probably also upload to BT.   Just hit the "Training Log" button at the top, and then when you get a list of days in the middle, hit the word "Training" in between the appropriate date and the word "Nutrition".   This brings you to a page where it has three columns, "Actual swam", 'Actual biked", and "Actual ran".  At the bottom of each column is a button called "Import from Garmin".  If your Garmin is capable and hooked up, it should beep and a window should pop up.  Hit "get data", select the right workout and then "upload workout".    This doesn't upload as much info as when you upload to Garmin Connect (that is why Ernesto wants the link in the comments as well) but it gets the basics in there. 

Good luck.

Good luck Ernesto. What IM race are you doing?

Chris - How do you add a race event to the calendar (like you have your half-mary)? I am still trying to get a hang of the training log.

Chris,

You probably need to "abandon" cycling until after the half. The reason is simple, the bike taxes you more than anything because it is your "weak" link. You can still swim (actually I encourage you to) since it is a great cross training with running. And about running, you need to cut down on the volume but increase the intensity.

I bet you being a college proffesor have access to the track, right? Jump in there, do an easy mile and a half (10 min/miles or so), then run for your life half lap, back off for the other half (you can choose to walk if you wish) and repeat 12 to 16 times. Then warm down with another easy mile.

That's an example of an interval that will not tax you for days, and will increase your speed towards the race. Whatever you do, don't go longer than 8 miles now. Long runs take too much recovery. Run every two days, and quit running two days prior to race day. We'll talk about race strategy later if you wish. You can start by looking at the file in my log from December 5 last year (I did a half). Not trying to brag, but that was a very well executed race and it's about the pace you're shooting for.

Doing Ironman Texas May 21st in The Woodlands.

Jen and Ironbaby,

Cycling is the sport (of all three) that requires the most time to become good at. It recruits too many muscle fibers that need development and this obviously takes time. It’s very common to see very good runners that cannot carry all their abilities to the bike for a while. Patience is key.

Lance Armstrong, arguably the best cyclist ever, is a genetic freak. His VO2 Max numbers are off the charts and his aerobic endurance is incredible. But even him, had to develop his natural talent with years of hard work and patience (he trained 6 hours a day and lived like a monk).

I’m not trying to say we need to live like Lance, but rather state that it takes years to build endurance.

But isn’t the journey nice?

Ok Ernesto, 

I have filled in all the data in the BT training log for the month of April.  I added the links(I hope) to workouts that were also in the Garmin Connect log.  I just started using the Garmin Connect recently but I hope it will give an over all picture.  I want to finish the Tri in as close to 2:45 as possible. Any tips for the next 2 weeks....  

I will be working on what you said with my pull in the swim...

Thanks

Jen 

Gabriel,

There’s always a proportion of carbs that you will use to fuel your workouts, that’s why we take take gels and sport drinks during races and do the “carbo loads” before. However, fats are a never ending supply of fuel for your workouts. We all need to optimize fat utilization so we can endure more, but this is only achieved over time and teaching your body by going slow during long training sessions.

About your upcoming Oly, make tomorrow your last workout (preferably an interval run of short duration). For execution, since this is your first one I would recommend you take it easy (particularly during the bike) and when you hit t2 start your run slow. Think about saving half the energies for the last third of the run and you’ll do fine.

My other advice is if you’re not having fun, you’re going too fast! Only Sprints are meant to hurt 100% of the time. Smile always, thank the volunteers and enjoy the pleasure of racing and being healthy.

E

Just click on  the races button at the bottom of any of your posts.  After your race list shows up, there is a button at the lower right called "Add race".   You should be able to follow the directions from there.   First it looks to see if the race is already in the database.  If so, then it is very easy.  If not, you have to fill in a bunch of information.  

I didn't realize it was so close!  I'm in west Houston.  Good luck to you.  That's a busy day at our house, but if at all possible, I will come out to cheer you on!

Mike

I was mid- post (getting the kids off to school when you closed your group...hoping we can squeeze in under the wire! 

Here is my Bio...

NAME: usernames (hubby and wife): cherifortin and kentkillsit / first name: Cheri and Kent

STORY: We are new to triathlons but am already obsessed.  I (Cheri) did first sprint tri last Sunday and know I can do better.  Kent, after watching friends do HIM and  encourageming me is eager to start his own training.

FAMILY STATUS: We are married to eachother!     We are both college professors and have 2 kids (7 and 10).  

CURRENT TRAINING:   I train an average 3 hours of strength training and 5-6 hours a week of tri, I am good on the bike and slow in run and I nearly drowned in the pool.  Kent is just starting off with his tri training and likely will be strongest in the run since that is what he has been trianing in. He has run a half marathon and runs and does strength training 3x week.

 THIS YEAR'S RACES: I am doing the Almaden Oly, and the Tri-girl-tri Sprint and maybe we will both do the Pumpkin Head Oly in Vegas....

WEIGHTLOSS: Both of us want to lose weight...20-40 lbs would be great for us.

Hi Ernesto,

I train five days a week between running, biking, swimming and weight training.  I'm signed up for the Ceasar Creek Triathlon on July 10. I'm slow but consistent on running, adding time and incremental distance each week (in september, i couldnt run for more than 3 minutes. now i can run 24 minutes straight) and I feel strongest in that category. Biking comes second; I'm working on my mileage that I started on a stationary bike and transferring that over to out on the trail. Swimming is my weakest; I have no idea the proper form or breathing and feel panicked in the water and swim so hard to just make one length that I'm then out of breath to finish the rest. Any suggestions/tips to learning good form without hiring a swim coach? Doing this on a shoe string budget.

Also, how big of a difference is there with training on the stationary bike versus training on a bicycle outdoors? Should i plan to work longer and at a higher resistance on the stationary bike if that's in my workout for the day?

Thanks for your help!

Cycling improvement suggestions:

While it may not be appropriate for mid-season I would recommend that everyone check out the winter cycling thread on the Challenge forum here at BT.  Jorge, a frequent poster and USAT coach, has put together a winter cycling training plan the last few years.  It is a 17 week program (this includes 2 weeks of prep work) that can be used with HR or power.  I train on a Kurt Kinetic trainer in the winter and there is a spreadsheet that can be circulated that let's you use the power curve of the Kurt Kinetic to train with power on the trainer.

So - I used Jorge's plan for the first time (just finished last week) and I found the structure great and the results even better.  I ended up with a 13%+ increase in CP or FTP over the 15 weeks.  The plan consisted of 3 workouts per week (usually around 60 minutes) with an optional 4th session that was longer.  I never did an optional session and did every one of the "mandatory sessions" except for maybe 3 of them.  You test at the beginning and periodically through the program so that you adjust your intensities to where you currently are at performance wise - in other words it never got easier as you progressed through the plan and forced you to get stronger.

Other benefits - besides seeing a marked increase in my power on the bike - I've noticed an effect on my running.  Certainly from a strength perspective but I also think from a mental/psychological perspective.  I think I got more used to having to push myself and gut out some sessions that when I'm running and feel like I can't continue at a certain intensity I know that I can go deep inside me to keep going.

I do think that the intensity of the program would make starting it in the middle of the season difficult.  I am going to start back at week 5 of the program to continue building my power but admittedly will have to make some training exceptions as I have a half marathon rapidly approaching and don't feel like I can or should compromise any running sessions for my bike.

i should clarify this will be my first race of any kind. it's a sprint distance tri.

That sounds good, I'll check it out. You're right, cycling fitness (part of it) can be carried over to the run.

Check out youtube videos for proper swimming techniques and have someone shoot video of you in the pool. Then see what's wrong and work on it. Nothing gives you more improvement than time in the pool though. As far as the stationary bike, ditch it if you can. No matter how realistic it is it will never be the same as the great outdoors and its challenges!