Baowolf mentor group is [ Closed ] (Page 6)

Way to go Cathy!  See, we were waiting for you to report in .

And Larry, wow, what amazing progress you have made!  When you get a chance, tell us how you lost the weight.

That is truly awesome!! Keep it up!!

I had a tough 2500 yards in the pool today, and will beat myself senseless tonight on the bike courtesy of The Sufferfest. Tomorrow AM will be 45 min easy spin/15 min run brick.

Carol,

I quit drinking alcoho0 completely, which I drank way too much of.  I then stayed under 1800 calories a day, and began exercising.  I use the website loseit.com.  I input calories, and exercise, and it keeps track of my calorie deficit.  I aim for a deficit of 1400 calories a week, which is 4 pounds.  The site has been very accurate.  At first, I just exercised enough to lose the weight, then I though I might as well be training for a reason, so I signed up for the half ironman. 

Larry - very cool site!  It's nice that it not only keeps track for you, but helps you see how everything comes together to meet your goal.

Carol - thanks for the link to the foam roller - they had some good exercises listed as well.  There was a back plank that looked interesting.  Hope you're feeling better.  Good luck on your race this weekend!

Carol - Glad your dizzy/fainting spell was related to the flu and not something more serious.

Ceril - Thanks for the Walmart tip on the foam roller!

Way to get out Cathy!

Quasi,  that is very impressive!!!!

Mike D, how's that suffer-fest doing you.  Are you seeing improvement?  My cycling is my weakest as I've only been riding a year or so.  Most of my training is done on my indoor trainer.  I use bits and pieces of different programs here on BT, but am thinking about following a specific plan

K string of posts here trying to catch up.

Ev3110.. Percieved effort. 

If you have a heart rate monitor.. you can set up your HR zones by doing a time trial on run and bike.

This looks like 10 min warmup then 30 min at fastest all out sustainable effort lap your monitor and keep track of the last 20 minutes.  Same test on bike or run, but you probably have different heart rates.  You then set up your zones on that.

RPE is similar.  For running think of rpe as long sustainable pace where you can hold a conversation with the person next to you ( can hold this for 10 miles or whatever).  For my my breathing is right foot left foot is a breath in right foot left foot is a breath out.  Then up the intensity now I am having a conversation in 3 to 4 word utterences.  For me we are at breath in for left foot striek right out left foot.   Next is around 5k race pace, no real talking breathing is in one right foot out left foot.  Then we have max run rate for 1 mile to a half mile, and after that sustainable for maybe 30 seconds to max of 60 seconds. 

On the bike breathing rate is similar.  I can cruize at around 19 to 19.5 mph on the trainer, at least for the first hour ... 20 to 20.5 is up a notch as is 20.5 to 21, I was able to hold 21.4 for 30 min recnetly but it was with much wailing and gnashing of teeth, I can hold 22 mph for maybe a minute 22.5 23 for 30 seconds, 23-4 more ilke 10 seconds and I can hit 28-30 mph for a 2-5 seconds. 

You dont have to think about it too much you have easy breathing, faster breathing, pretty much as fast as you are going to get breathing and then anarobic burning more than you can breath in and it won't last long. 

I hears someone say that roughly 100 percent of your effort goes into increased run speed, 60 percent of your effort actually traslates into increased bike speed and 10-20 percent of your increased effort goes to increased swim speed.  So for swim it is really form + effort, other wise you are just pushing water in lots of directins more and moving ahead at the same pace (thats me).  I saw a guy swiming verry hard, hitting the ceiling up there 30 or 40 feet with the water from his thrashing kicking, but he was not moving forward very fast. 

If that doesn't help at all let me know I'll give it another shot. 

Ok Bricks.  If you are not following a formal plan... you don't need to do a very long brick.  So if you do a 25 mile bike and a 2-3 mile brick thats fine.  If you are doing an IM you may do like a 100 mile bike and a 5 mile brick.  Anything more than that and you are not really benefitting just enjoying the suffering.  It is really the first 2-3 miles where you get used to running off the bike.  Some will run faster off the bike some slower, depends on your rpms on the bike. 

HIM this weekend.  So I am in taper.  For those who haven't done a taper for a HIM or IM, it comes with aches and pains as your muscles repair.  The first go round you will be all freeking out that your body is falling apart and that you will never be able to do the race... its normal it paces race day will be fine.  Did an easy 6 mile run today at just under an 8 mpm pace, kept stayed in appropriate rpe/HR the whole way.  Usually I jump up a bit towards the end. 

For those of us visually impaired, they have prescription swim goggles for like $25, a must if you wear glasses (not sure about how well contacts work with goggles).

They have stretchy elastic laces for your shoes for transition, no shoe lace tying, just slip them on. 

Body glide and sunscreen are your friends for race day, don't forget!

Good work everyone with wt loss, getting in those workouts, getting focused and on recovery items.  Marathon stick/rollers: i use them most on my calves. 

I hope the stomach gets better for your marathon. 

Almost time to start packing up for the race......

Wow! Great swim! And super-wow on the weight loss! Rock on!

Good luck Steve and good luck Carol on your races this weekend! 

Injury update: PT says it is a strained hip flexor muscle, maybe minor tear.  Started me on some sort of targeted laser therapy(?) and said it's still possible that I could run a HM in 2 weeks. A big if. But I'm mostly happy that even if I can't, he doesn't think it will be a very long rehab.

A couple of 45 min. rides on indoor stationary bike in the last 2 days--made it feel better. Core work and upper body strength too.

  Need to be realistic about foam roller--I'm getting one in a day.  But better than none.  Now I gotta go do that...

My bike needs a to get a lot better.  I am currently mostly following Jeorge's winter bike focus.  It is hard to follow it fully while HIM training and hard to find 20 weeks in the year when not training for any races.  My TT speed has gone up for 30 minutes, but not sure about holding that for .... 6 hours.  It consists of tortuous interval work on the trainer.  Hopefully I can get my bike miles above 5000 for the year with a larger number of those quality miles.

Very nice swim.  Sometimes it is just getting past 500 yards that gets your body into the mode of keeping on in that mode.  Now when you get to the point of falling asleep whlie you are swimming or running... is bad 8). 

Ok running.  Think of running like riding a unicycle.  To go faster you have to lean it a bit forward and then pedal fast enough to not tip over on your nose.  In running you bend at the ankles slightly forward to go faster, but have to have the shape to hold the speed.  You also push harder out the back, you don't stride farther out the front.  Going up hills or into the wind you can lean your head down a little and lean your body forward to compensate.  What you don't want to do is lean at the waist and compress your diaphram.... = problems breathing right. 

Now for going down hills you want to widen your arms like up to 6 inches on the side and lean back slightly.  You want to "fall down the hill" meaning your momentum keeps you going and you are not putting the breaks on heavily with every stomp of your foot.  For the skiers out there think of it like going down a mogle run.  You should caress the mogles not crash into them like a truck hitting boulders.  You take a little off your momentum with each step, but you don't stomp the pressure off. 

One way to getting used to a faster turnover is to find a gradual 2-3 degree downhill for about a half mile or so and just cruize down it with a normal stride.  Your turnover will be faster and your stride longer.  It gives you the feel of what that pace feels like.  Then you have to the work of working that on the flat. 

You can count your steps to look like 90 right foot strikes minute (same turnover as on the bike).  Some taller folks don't turn over that fast.  What you dont want is to have your foot hit out in front of your body.  It should hit the ground roughly under you. 

A few race prep items.  When washing your tri suit make sure to get all the soap out or you can end up looking kinda funny after the swim.  (bublemania).

Make sure you adjust and test out the tension in your fancy slip em on elastic shoe laces.  Too tight can be bad for tendon movement on the top of your foot, too lose can mean your toes sliding into the front of your shoe and black tonails on longer runs. 

Check your tires for nicks, wear probably a month out and again before leaving home.  It takes a couple of weeks to wear in new tires, but better to have brand new ones than to change a flat. 

Bring  a pump to top off your tires before the race and if needed a head lamp so you can read the pump gage at 5am. 

Put dry clothes in a bag so you have access to something dry after the race, your car may be a mile away and your body temp can drop fast after a race.  If it is likely to rain, I would put those dry clothes in a trash bag to keep them dry 8). 

Dont forget body glide, sunscreen, wetsuit, shoes, all that stuff. 

Quasi- Congrats on the progress and the weight loss! I am jealous of the swimming progress. I am slowly making progress but have yet to string together multiple laps in the pool. It's only been a few weeks. You make me feel motivated to stick with it.

Steve- Thanks for the all of the tips. A lot of this stuff I have never thought of (Bubblemania!). Good luck in the race this weekend. Can't wait to see a report.