KVesey's Group - WORKING HARD (Page 8)

Marsha,

Yep. More volume as you move from sprint to Olympic distance racing. You figure that you are doubling your distances all around, so it will probably take a bit more than twice as long to complete.

Also, I am fond of doing workouts that are a bit more mentally challenging to sort of help you get over that, "it's going to be a long day," feeling.

For example, instead of doing a single cycle brick workout that is, say, a 20-mile ride followed by a 4 or 5-mile run, do a 10-mile ride, then a 30-minute run, then another 10-mile ride, and a final 30-minute run. Something like that takes concentration and planning and makes pretty much anything else seem easy.

Or, do a 75-minute run. Run in easy zone 2 (HR or RPE) for the first 45 minutes. Then, for the next 15 minutes, pick it up to zone 3, and for the final 15 minutes, up to zone 4. This kind of workout teaches you to hold steady for the first part and then push at the end when you are starting to get tired.

I think increasing the distances a bit will be easy for you. And, honestly, your swim and run distances appear to already be there.

However, you are going to need to ride quite a bit more. My suggestion is to target at least 2 workouts of each discipline a week. If you feel biking is your limiter, then add another bike ride in there. If it was me, I would do one long, easy bike ride (30+ miles) and one or two medium distance rides (~20 miles) that include surges, high cadence, tempo, or other kinds of speed work and the occasional brick.

I'm with your Ytri friends...I say, go for it!

If you see yourself as a sprinter, for you, the key to doing an Olympic distance race is going to be controlling your effort so you don't go out too hard at the start.

Hello?

Kinda' dark and quiet in here...

Sorry about not posting for several days. Someone turned the world on high speed and time just flew by these last several days.

Hope everyone had a stellar weekend, and that all of you Yanks had a great 4th of July celebration.

I started the day with a 5k in Jackson. It was hot. I was bummed that it was only one second faster than my last 5k...and that's not the official time, which appeared to be a little off, so I am sticking with my watch time.

We got back to the house in time to see the last part of the Tour prologue and the ladies championship match at Wimbledon. After playing on the jet ski, a nap, and dinner, we went to see the fireworks display. It was a good holiday.

Sunday was a complete bust as I spent the entire day watching sports: Wimbledon (what a match!), the Hy-Vee triathlon, beach volleyball, golf, and, of course, stage 2 of the Tour de France. I did ride for 2 hours, though...inside while watching the triathlon.

This week, I can barely concentrate at work as the Chattanooga Waterfront triathlon is on Sunday, and I want so badly to do well (and qualify for AG Nationals in Tuscaloosa). It's all I'm thinking about. I just have to remember, I can only control my own performance and do my best.

So, how's everyone else doing?

Mars11 - 2009-07-07 3:44 PM

kvesey - 2009-07-07 2:58 PM

Hello?

Kinda' dark and quiet in here...

Sorry about not posting for several days. Someone turned the world on high speed and time just flew by these last several days.

Hope everyone had a stellar weekend, and that all of you Yanks had a great 4th of July celebration.

I started the day with a 5k in Jackson. It was hot. I was bummed that it was only one second faster than my last 5k...and that's not the official time, which appeared to be a little off, so I am sticking with my watch time.

We got back to the house in time to see the last part of the Tour prologue and the ladies championship match at Wimbledon. After playing on the jet ski, a nap, and dinner, we went to see the fireworks display. It was a good holiday.

Sunday was a complete bust as I spent the entire day watching sports: Wimbledon (what a match!), the Hy-Vee triathlon, beach volleyball, golf, and, of course, stage 2 of the Tour de France. I did ride for 2 hours, though...inside while watching the triathlon.

This week, I can barely concentrate at work as the Chattanooga Waterfront triathlon is on Sunday, and I want so badly to do well (and qualify for AG Nationals in Tuscaloosa). It's all I'm thinking about. I just have to remember, I can only control my own performance and do my best.

So, how's everyone else doing?

 )   Every time you hear a cow-bell, imagine your mentor group yelling your name. 
GO KAREN!!!  Lookin' good!!  Keep it up!!!

BTW what do you need to get to qualify for AG Nationals?  What distance is it?

Thanks! I will think of y'all when I hear a cow bell...whether for real or in my head.

The Chattanooga Waterfront triathlon is a special qualifier for AG Nationals, which means they will take the top 5 or top 33% of each age group, whichever is more. Last I checked, there were around 21 people in my age group, so the top 8 would be eligible for Nationals next month. And it's Olympic distance. I like Olympic distance because it's long enough to start playing to my strength, which is endurance, rather than a lot of speed.

Based on history and others' estimated time, I probably will have to be faster than 3 hours, and that may be a bit of a stretch on a somewhat hilly course. So, we'll see.

First, happy birthday, Todd! New age group and all. Woo hoo!

And, sending good vibes to your dad. I hope he gets better.

Finally, my race on Sunday was not exactly to plan. The bike course was much harder than I anticipated, so I was slower than I needed to be, and I think it impacted my run, which was also slower than I needed to be. However, the swim rocked and was one of my fastest. If I can turn in a similar swim at the August HIM in September, I should smash my personal best at that distance (fingers crossed).

Oh well. It is a learning experience. While I can get up short, steep hills fairly efficiently, long hills are not my friends. There is obviously work to be done there. On the other hand, going downhill at nearly 40 mph was very exciting.

Maybe next year, I can manage to qualify for AG Nationals.

Hmmm...I would say the fly wheel is too tight against your tire. I ride my trainer all the time (currently, a Computrainer, but before that, some regular, old mag trainer) and I don't have that problem.

If you don't already, you should get a different rear wheel to use on the trainer (I say...yet always fail to put mine on myself). Saves wear and tear on your road tires, especially if you have the expensive race tires (which you really don't want "rubber dust" coming off of).

Sorry that you missed getting into Augusta. I don't know if that's a bad thing though. They have something like 3,000 folks signed up. It's going to be a bit crowded I think, and I am praying I am not in the last swim wave that will probably leave 2 hours after the official start...

Mars11 - 2009-07-21 8:34 AM Hi everyone!!

Well I watched a bunch of my friends complete their first HIM in Racine, WI this past weekend.  It was so much fun to watch all the athletes competing.  It pretty much concreted the notion in my mind that I don't think I ever want to attempt anything of that magnitude any time soon.  )
WOW!!!  70.3

Anyway, I completed my second sprint this past weekend and did better than expected, but now I want to do even better for the next.  Does anyone else ever feel like it's not good enough?
My goal was to beat 1:20 and I came in at 1:19:30.  I even got an award for 3rd place.  But before you get too excited....I was 3 out of 6 in my AG.  ha-ha-ha

So my next question is.  Although I did better all in all, the run challenges me most.  I feel like my heartrate is way too high, my breathing is labored and everyone is passing me.  I never get to this point during training.  I feel very relaxed and my breathing is fine on the swim and bike.

How can a change my workouts to help me regulate my heartrate and breathing during a race situation?  I'm thinking about investing in a heartrate monitor along with a Garmin, but don't know if I'm ready to fork over the dough yet.

I've been reading about keeping my HR down to under 153bpm (using an equation with age and current fitness level) at all times and then gradually changing it up with more intense workouts.
Any thoughts?

Congrats on earning some hardware, Marsha! (And the number of people in your AG is of no consequence.)

Thoughts on the run leg...

I have much the same problem going from the bike to the run: my heart is pounding, my breathing is labored, and I am just not comfortable. Initially, I just had to walk the first hundred yards or so of the run and then ease into it at a slow pace. Unfortunately, not the best strategy for a sprint. But it just took me some time to get going. Now, I find I can run right out of transition, but I have to force myself to ease up a bit for the first quarter to half mile until I start to relax and everything feels under control. Then, I try to step on the gas and start picking up the pace.

Like I said...that's a better technique for longer races. For sprints, there's a certain amount of sucking it up and knowing that I only have to suffer for slightly less than 30 minutes on the run. But I still have to start the run a bit slower than I think I should be going, or I'll just blow up.

As to the heart rate monitor. You can pick up a simple one with few bells and whistles for relatively inexpensive. I train with mine all the time; however, I almost never race with it. I find that I get wrapped around the axle if I do (oh no, my heart rate is too high).

That being said, the standard target heart rate calculations are not generally very accurate. It is best to either get a VO2 max test, or do one of the tests featured on BT (http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633).

Anyway, while I think training by heart rate is very useful (although, extremely frustrating at first), I only trained by RPE (rate of perceived exertion) for the first 25 years I ran. So, useful, but not neccessary. Entirely up to you.

Oh yeah...and don't write off a 70.3 so quickly. You'll get sucked (suckered?) into it one of these days. It may be a few more years...but you will.

partieda - 2009-07-22 12:40 PM Same thing with me! just feeling unmotivated. I told this to my swimming teacher, and she said that I should try to eat more nuts, peanut butter and almond butter, which I love now! Eat more proteins as well. Maybe you are losing your energy! Now I have a bit more energy!! Try training outside! Do it one time with your MP3 and the next without and try to remember the songs while you train. I am trying this, I train with the same music hoping I will have it in my mind at the race. I am not at expert at all! my Tri is in September! Patricia

aphrodite_225 - 2009-07-21 6:28 PM Hi guys,

Congrats to you all, you all seem to be doing well from what i read. 

Sorry I haven't really posted on here since i joined the group!  Been trying to get my head into my training, however over the last few days i have just totally lost motivation.   Not good when my first ever sprint tri is only 10 days away!  OMG!!! 

Seem to be struggling to cover 3 miles at the moment (then i have other days when i can do 5 - what's going on!), keep stopping at 1.5, the again later on.  NOT GOOD.  And this is without any swim and bike in front of it!  Oh dear!  I don' t know whether i'm just bored of the treadmill, or whether i need a training partner or both! 

Beginning to panic about the tri now, particularly the run leg, don't think my littlelegs will run, especially when i'm not allowed to wear my mp3 player... Wondering whether i ought to just go for bust on the bike leg and not worry about saving anything for the run as i'm gonna struggle to keep going anyway! 

Anyone have any motivational tips to try to get me out of this blah phase?!  Please?

Daniele

Daniele,

I like Patricia's advice. It could be diet. Try adding in some lean sources of protein to see if that helps a bit.

Also, remember that this is supposed to be fun. Not work. We're not paid to do this; it's a hobby or an avocation. When you go for a run, think about all the things that are fun about it. It feels good to sweat. You know you're doing something that a lot of people just won't do. Just try and focus on the good things rather than how blah or tired you feel.

If you can, I totally recommend taking your running off the treadmill and outside. Much more interesting. And like Patricia suggested, go without the MP3 player. Listen to all the other sounds around you: the birds, the barking dogs, traffic, the rhythm of your feet on the pavement, even your breathing. It's good to breathe!

Like any good habit, it takes time to develop a routine. Make your workouts a part of your daily schedule. Put them on your calendar for a certain time of day. Feeling unmotivated to go out? Make yourself do it. Don't succumb to the good book or interesting TV show. Put on your workout clothes, step out the door, and go. If your schedule calls for a 30-minute run, but you don't feel up to it, give yourself permission to just run 20 minutes. I bet when you get through the 20 minutes, you'll go ahead and add the other 10 minutes. If not, no big deal. At least, you got out there. You did something. And that's the key. Do something. Eventually it will become part of you.

Find a partner or group to work out with. For years, I met a friend early in the morning a couple of times a week to run. If I didn't know she was out there waiting for me, I am sure I would have blown off a lot of workouts. When I have monster, intimidating workouts (like my ride last Sunday), I try and convince people to join me, at least for part of it. Can't tell you how many times that's gotten me through very long and hot training days. Right now, I'm training with a local marathon training group. It's like 60 people, all different levels, but it's fun and kind of like a party where I get a good run in.

My own nemisis is swimming. I actually really enjoy swimming, but logistically, it's a pain in the butt. If I swim after work, I cannot go home first. I have to go directly to the pool. Frequently, I have to talk myself out of making that turn home and just continue on to the gym. But, when I am done, I am quite proud of myself.

Give yourself a reward. I love milkshakes and coffee drinks. So, if there's a workout coming up I don't want to do, or I am feeling general malaise about working out, I will allow myself a chocolate milkshake or a big latte after, and only after, I get the workout done (or series of workouts...I might reward myself for completing a whole week of scheduled workouts).

It's all a mind game, really. And you're in charge. Once you make the decision, it's easy...most of the time.

I promise.

Such is life. You have to deal with the cards your dealt. But, if you just remember that it's all in fun, then it should be okay.

I ended up working mega hours this week and have not been able to do much training at all. Whatever. I can only control what I can control and make good decisions about what I can or cannot do.

It's the same for all of us.

Your day will come when you will be able to burn up the course and do your sub 1:30...maybe not now, but one day.