Playmobil31's Group - CLOSED (Page 6)

I am certainly no expert so will let others provide a better explanation but generally I use the small/large ring terminology when I refer to the front gear on my bike.  The smaller ring is going to put you in your lower gear set - ie easier to pedal which increases your cadence and allows you climb.  The bigger ring up front is harder to pedal (lower cadence) but will generate more power for less pedal effort, and subsequently more speed.  As I said I am no expert and there is far more to it than what I described - you can get into gear ratios/teeth count/power...all that stuff but I'll leave that for those that know what they are talking about!

I use the different gearsets to work through my intervals on the trainer or training ride.  Example, I may do 5 minute intervals maintaining 100+ cadence - for me that needs to be in the middle gear ring.  Not sure if that helps much but it's a start...

Cheers!

James

Thanks James!

So last week I missed 5 minutes on a run but my long swim turned into almost an hour.  Rediscovered swimming is probably my easiest sport since I started getting into all of this nonsense by joining the swim team 2.5 years ago.  I just want to note that is you look at my biking times please take into account I am in Asheville, NC surrounded by mountains and hills.  Yeah, biking is my least favorite right now until I get good at it then I'll but it up there with the rest of em.  I'm having a hard time not wanting to do everything right now.  I use weight lift a lot but haven't been doing any.  Do you think it's ok if I incorporate a lift in once week on my short swim days?  Do you think it would make things better or worse? 

ALiCiA

alicia, I think you will be find adding in a lift. no it won't hurt. nice work ont he long swim. and stick with the biking you wil get there.

I  Had college tonight so I just did a swim. nothing really structured. just wanted to get in and swim. work out this pulled muscle right under my shoulder blade.  I did 600m.  

1x200 front crawl

2x200 front crawl/breast stroke

total time about between 15-18. becuase ai stopped a few times adjusted my goggles and had a quick chat with the swimmer nit he next lane. not a labored effort work out. becuase I know I have plenty of weeks to go. first time in the pool since sept.

Great job to everyone who hit or came very close to their goals last week! 

Alex, quick question: does the "8:35 this week (2:15/3:25/2:55)" in your post mean 8:35 hours of training and the other numbers are the required hours of swim/bike/run?

My plan for this week (I wimped out and didn't run last week, so although I made my other goals, I didn't run ):

M - TKD

Tu - wanted to swim but I see the pool is closed for the High School swim meet.  Guess I will bike or run and work on my TKD katas

W - TKD

Th - bike

F - TKD

Sa - swim

Su - I will have to run because I have a 5K!

Working on TKD things may be sprinkled into one or both of the weekend days.  Time is running out!

Usually, weight lifting is not the best use of your time regarding triathlon specific training. It can be good for other things, but triathlon training wise, it is not as much efficient as we can think of.

Strength training focusing on your core/abs and specific groups of muscles are more efficient in term of time spent/benefits.

I'm not a specialist, but that's what my coach says and I trust my coach. He prefers me spending 1 hour on the bike or running rather to spend the same hour lifting weight. ymmv of course

Yes, Melanie, these are my global hours for the week. I got scary every time I see what my coach prepared me for the next couple of week... but I trust him.

Like I like to say: Trust your coach, follow the plan, and everything will run smoothly

Yesterday was back in the pool for me. And a real return 2 and a half months after my accident. Did some nice pulls and drills. I can feel I lost a bit, and my left shoulder is still a bit stiff but with some good works, it will come back.

Happy Tuesday, happy training  all !

Medium run today and was a little apprehensive after yesterdays short run which was hard work. But as it happens no need to be I felt good and with a slightly better pace.

Still hitting the plan but watching closely and monitoring how I feel to ensure I stay injury free. I guess being new to this you are allowed to juggle the plan until you find the best combination to ensure you hit the goals!

Triathlon Ireland 2012 Calendar of races has been out since December and I am going to take a further look at it over the next week and pick out some more races. My Tri Club has an Aquathlon end of May so will put that one in for starters.

Well done everyone, enjoy and keep up the great work!

Cheers

David

it was rainning pretty good here today. so I went to the gym and ran on the tread mill did hill work out. 3.25 miles.

Very smart of you to make sure you are not injure yourself. Always try to find the distinction between training pain and being hurt.

The goal will be hit if you follow the plan. If you don't, most of the time it is because you setup non achievable goals or non realistic plan.

This is why it is very important to setup proper goal and proper plan, preferably with somebody who knows the insight and can criticize you.

Went for a nice tempo run this morning before going to work. Will hit the swimming pool later on tonight. I have the feeling I'm spending a lot of time in the shower already and it is just the beginning...

Enjoy your day all !

Short Bike at lunch and Short Swim after work.

Bike: 54 mins, 11.14miles

Swim: 30 mins,

100m swim (warm up)
3x400m swim
50m easy swim (cool down)

Loving the training, gets addictive doesn't it?

Cheers

David

Hey Alex,

Did you sign up for the Quebec 70.3?  I just went to and it's full  I want to do another one on the date and the only other one that seems like it would work is the Texas one.  Have you looked at this one?  My main concern is that there are 7 major hills on the ride and right now I'm not that good.  The Syracuse one is probably out because running wise I could do up hill but downhill hurts my knees and that course is even more challenging.  Let me know what you think or if anyone has some input please share.  

Thanks

ALiCiA   

so I went for a 4 mile very slow run tonight. decided to wear a heavy sweat shirt even though it was like 55 out. figured it would help me coniously maintain a slow pace. I don't know just a way to make it nice and easy.    so I got to the 2 mile point my shins started to fill a little off. so instead of pushing through. I decided to briskly walk back the last 2 miles.  so i'm going to take 2 days off from running. but will continue to cycling and swim.

so I'm curious what does everyones race schedule look like for the year.

Hey Jason,

sorry to hear about your shins. Take it easy though, and like you said, you can switch to cycling/swimming and get some rest on your legs running-wise

Alicia, sorry to hear about that, yes, I was already registered since while ago. I would say that hills should not be a problem as you have plenty of time to prepare for those. 5 months is well enough to get some hills training so if you want to stick to a WTC branded course, go with it.

Did you considered a rev3 race or an independant race ? maybe you can find a course more suitable for you ? There is a nice search engine on this site when you click on the "races" button on the top bar.

I would try this as well

Let us know what you came up with.

My schedule for 2012:

• a nice 10k to start in Toronto - April 22
• local triathlon (750m/30k/7.5k) to ensure I'm not too rusty in transition... - May 27
• Mt Tremblant 70.3 - June 24
• Ironman Lake Placid - July 22 => "A" Race

• Muskoka 70.3 in relay (bike or run leg) - Sept 9
• Pocono Mountains 70.3 - Sept 30
• Toronto half marathon - Oct 14
• Rev3 Florida 70.3 - Oct 28

And I think it's gonna be ennough for the year

What's the other people schedule for 2012 ??

This a series all sprints with 1 Oly.

John Tanner SP  Carrollton, GA  April 28 2012         

Blalock Lakes    Newnan, GA  June 2, 2012

Indian Springs SP  floraville GA  June 23, 2012

Mistletoe SP   Appling, GA     July 21  2012    

Richard B. Russell SP Elberton, GA  August 11 2012 (OLY)

John Tanner SP  Carrollton, GA September 8  2012                  

so i'm pretty much a rookie at this sport. so I got a coach today. and will be adjusting my training and will be changing up some of my races

did attempt a ride today. it was gusting about 30mph and I popped my back tire about a mile into the ride. I just gave up. conditions were crazy and then the tire. I was done

Long swim tonight - 1 hour with Tri Club and I am wrecked now!!!!

4x150m (50 swim, 25 kick, 50 swim, 25 kick)
Dist    Time      Target Time
25m    0:30           0:25
50m    1:00           0:50
75m    1:30           1:15
100m  2:00           1:40
125m  2:30           2:05
150m  3:00           2:30
175m  3:30           2:55
200m  4:00           3:20
250m  5:00           4:20
300m  6:00           5:10
4x50m swim 0:40-0:50 sec
2x25m easy swim

Tri Club heading out in the morning for Bike so I am swapping Sat & Sun schedule to do bike tomorrow 30k-50k.

Will do long run on Sun circa 10k again.

Taking Monday as Rest day next week.

Glass of Red wine now and then off to bed!

How are you all getting on?

I will post potential race calendar next week, still looking at the moment.

Cheers

David

Hey David,

looking good to see you;re getting in shape. Waiting for your race planning

Alicia, that's just a great idea ! At least, you know it will not be sold out and the "race" will not be cancelled few weeks before. Would have love to come to cheer if I was not stuck in Tremblant

Run tonight was a difficult one. Not in term of effort but in term of figthing with the couch... I won

Sorry, I've been awol on the board the past few days...rough week.  But, I hit all my training goals so far.  Got a swim tomorrow and long run of 8 miles, with a good chance of snow, on Sunday.  I'm off to look for cold weather running gear tomorrow.

Jason - hope the coach works out for you...I'm looking into some triathlon swim clinics.

Melanie - hope the TKD is still going well and you are able to squeeze in your tri training as well.

David - that is an impressive swim, well done!!

Alicia - I think that's a great idea, hey if we all volunteer can we get early signup for next year   Actually another guy on BT did that same thing late last year, though I think his was oly distance but he had a great blog entry with video on his event.  His daughters were the volunteers and they made him his finisher medal...it was pretty cool.

Alex - quite a few HIMs this year as well as the big one...going to be quite a year for you!

I'll post my race schedule in the next couple days as well.  Still working on the calendar, though I do know my first race is a HM on March 10.  First tri is April 1.

Have a great workout weekend everyone - and stay warm if you're in the winter weather climates!

Cheers

James

Alicia, that is a fantastic idea and if you got a local charity involved you would get even more support and imagine the elation you will have at the top of those steps!!!!! Go For It!

Long bike this morning legs not as heavy as I thought they might be given swim last night but can feel them now. Completed 23.85 miles (38.4K) and felt fine.

Happy to say things going well to date feeling great, clothes fitting better (28lbs down since October 1st 2011) and lots fitter than I have been in years!

Have a great weekend All!

Cheers

David

STUPID SHOVELING SNOW!!

So I'm out for a week or 2 because I slipped and fell and hurt my back shoveling snow yesterday.  Really sucks and I'm really dissappointed because I have to skip on training for a couple weeks.

Cant wait till the doc clears me to train again

Todd

Sorry to hear that take care and mind yourself.

I suppose that is one of the plus points of living in Ireland, little or no snow, extremely mild this winter. That said we had out of the norm winters 2009 & 2010 - we had 6 weeks solid of snow and ice covered roads and in Ireland or UK that means chaos as not geared up for it.

We do get plenty rain though!

David

Sorry to hear that.

Make sure you're not pushing too hard when you'll get the green light from the doc. Better to wait a bit rather to get injured again...

David, good for the bike this morning. It's good when we see us going a little further that previous before.

James, can't wait to see what your schedule looks like.

Jason, how is it going with the new coach ? Are you all pumped up ?

Temperature are well freezing this week end but this is not an excuse to stay on the couch

Go Get there and keep looking for your goals ! They're right in front of you !

it's going great so far. lol day 1 complete today.

Goal 25-30 mile ride. keep heart rate under 150.  avg 134. went above 150 on a few hills.

tomorrow is a LSD run keep heart rate under 160.  will post on how it goes.

Sorry to hear about your back bro. take it easy and don't over do anything. let it recover.

Long run completed today, 7 miles (11.3K) furthest I have ever run! Took it easy as you suggested early on it is about building a foundation. Stamina was fine but legs felt heavy for last mile but given last two days training I suppose I should have expected that. I could have kept going but stop on goal and keep injury free to train another day!

Hope you are all having a great weekend!

This weeks schedule:

Mon: Rest Day

Tue:Medium Run

Wed: Short Bike & Short Swim

Thu: Short Run

Fri: Long Swim (with Tri Club)

Sat: Long Bike

Sun: Long Run

Cheers

David