Shellback1998 Group - FULL (Page 8)

Well I've improved going from lane 1 to 3 but that guy is still in lane 6. Back in January we did swim for an hour and I did 3400 yards which is a 1:45 pace. I was stoked because I ask myself at the end could I ride a bike now? Answer was yes I felt fine.

His lane did 4700 yards and a 1:23 pace.

Sick.

Meanwhile on the bike or run I'd torch him because I'm in better shape cardio wise but I'd kill to have that form.

Hi Scott!

Silly question but what does QT2 stand for?  I googled it and it's name in itself?  What QT2 program are you using?  I just subscribed to the QT2 newsletter. =)

~Roland

1:23 pace???  Sick indeed! 

In your masters program, does the coach spend enough time with you?  Like, does he give you detailed reports about how you're doing each meet?  I'm going through the drills from TI right now and after I completed those, I was thinking of joining a masters program myself when time comes. =)

~Roland

qt2systems is the program I am using for my coaching. 

Scott

It's not individualized to that degree but they do offer tips from time to time and many of those I never would have found on my own. I was bringing my hands too far in for instance and crossing over costing myself time and energy. I also was kicking from my knees not my hips and when I got tired I was going a crossover kick with one leg almost like an abbreviated breast stroke kick. I now keep my elbows near the surface while letting my fingers submerge. This stroke actually produces less power than how I used to swim but it also produces so much less drag that its more efficient and less taxing. 

At some point I'd still like to get personalized coaching to iron it all out but I already spend more money than the wife would like on the sport. However I think swimming with a group at bare minimum will motivate you and you'll have better workouts than swimming alone. A good masters program is a great step up.

Roger that Scott!  And that's 100% every time you go out and train, no hesitating, no nothing like that!  Gogogo!

This is something I do even when my team is losing on bowling nights. ^_^

~Roland

Workout #1 in for the day - a quick run over lunch (working on the increasing of distance right now).

Workout #2 will be after work - some weight training and then spin class. 

I have been feeling great with my running, it's amazing how much progress I have made in just over a month.  It's amazing and such a great motivator!

I'm so glad to hear that. You're doing amazing. I love how dedicated you are... Keep up the good work out...  Try some of this while working out this afternoon. 

Core Work
3 Rounds of: 
- Bicycle Crunch 
• X 12 right 
• X 12 left 
• X 12 middle 
- Superman or back extension X 12 
- Planks 
• Work up to 1:00 right 
• Work up to 1:00 left 
• Work up to 1:00 middle 

3 Rounds of: 
- Abductors (TFL) with a stretch band X 12 
- Glut Medias with a stretch band X 12 
- Hip flexors with a stretch band or leg raise X 12 
- Single leg squat X 12 

So of course I forgot the core workout you gave me yesterday when I was on my way to the club.  Thankfully I remembered most of it (and some of it was on my agenda already).

I had a good core workout - 30 minutes doing a variety of crunches, planks, sit-ups, etc. and also 30 minutes of lifting - focusing mostly on upper body but also did some lower body. 

Spin was a great workout - he had a 30 minute run after class but I opted out of that because I had ran earlier that day. 

The weather here in MN is still crap, supposed to rain through Sunday morning.  I'm thinking of delaying my long bike ride that is supposed to be tomorrow until Sunday when it clears up.  Part of me thinks though it would be beneficial to go on the bike in the rain, since I have never rode in the rain.  We'll see...

Well, raining is fun and not fun. Depending on how cold you get. I personally don't mind it for an hour of so, but after a while the core gets cold and I just want to be home. Good idea on opting out of the run, glad to see you're not over doing it.  Or, invest in a trainer and bike inside. You need a great base of cycling as well as running.  Also, don't let spin be your main form in the saddle, Getting in your bike, and in the drops is going to be a whole new position. But, you're making great strides... Keep it up

Scott

Jen, sorry to hear about the unfavorable weather in MN.  I agree with Scott about the rain.  I went on a long ride one day and it started raining on me! I just told myself, "Well, the race is gonna happen rain or shine so just do it!"  Got really wet and cold but yeah, went home after about an hour.  I'm impressed with the training schedule you've put together!  Very nice!  When do you rest???  Congrats about quitting smoking and seeing the obvious benefits! ^_^

By the way Scott, next week is recovery week for me... shorter distances... what specific zone should I stick to for each session?  I was thinking higher Z2/lower Z3 ~69-73% MHR?  Here's the schedule:

• Monday - Medium Bike
• Tuesday - Short Run
• Wednesday - Medium Swim
• Thursday - Rest (Bowling night)
• Friday - Medium Run
• Saturday - Short Swim

~Roland

I would keep the same intensity but lower volume. The recovery week leading into my build week I went from 14 hours down to 8 hours. All my workouts I was still at z2-z3. However, not knowing your endurance. I had one day off as well. 

My Schedule was 

Swim and weights on Monday

Bike for 45 mins Tuesday

Swim for 23 mins, ran for 53 mins Wednesday

Weights, and Bike 45 mins Thursday

Swim 20 Mins Friday

Bike  3 hours (MS Bike Ride), transition run 30 mins Saturday

Off on Sunday

Scott

Yesterday after work I biked the bike portion of the half-tri that I will be participating in in Sept. There are some significant hills (5 of them) so I just wanted to get comfortable with them. I didn't time myself, but it felt good to know that I still have 4 months to go and I can do the bike portion comfortably. I am lucky having the race course close to where I live.

Still haven't swam! eek! I am going to go tomorrow though . . .

I am constant awe of all of you and your discipline in your training; way to go and keep it up! You are keeping me motivated, that is for sure

Well that's awesome. I like your motivation as well. 4 months is going to come fast though. Hills are actually good for a tri, as you're pedaling up the hill but can rest going down. Where as a flat course you need to pedal all the time.  Remember when you finish doing the course, to try to run part of it within 10 mins of finishing biking... See how your legs will react. Keep up the great work! And giving us the updates

Scott

Roger that on volume.  Please help me find my endurance?  I remember running comfortably at Z3 ~73% MHR during my long run last Friday.  Is that my endurance level?  I'm basing most of my HR stuff on running.

~Roland

Well that's fine. However, remember that running HR are going to be 5-10 beats higher. Now can you hold your HR at a specific HR for that period of time on the bike?

Scott

Rode last night and did 20.63 in 1:08:28 for a 18.1 average and 144 HRA. Course was very hilly.

Road this morning and did 30.79 in 1:39:14 for a 18.6 average and 141 HRA. Much flatter. 

I purposely did the hilly work last night and that makes up for Wednesday's lost ride due to the deer and crappy morning weather.

The 50 miles is the most I've done in that short of a time period finishing last night at 6:40 and starting this morning at 10:10. Should set me up for the 47 I'll be doing next Saturday for the training weekend.

Also, if your body needs the day off then give it rest. As you train with your HR you can tell if you're becoming fatigued etc. . Are you taking recovery drinks after hard workouts, When you started running, what is your RPE now, compared to what it was. do you find it getting easier?

All questions

Yes,  I can hold that cycling laps around the block next to my house.  But the normal bike course I take has a pretty even combination of flats, hills, downhills so it's pretty hard for me to to keep an even cadence for more than 2 miles.  I'm a bit concerned that I'm missing training experience on long flats. 

~Roland

Next saturday will be easier than you think especially in a pace line. Just stay close to the person's wheel ahead of you and you'll be easily doing 20-21 with little effort. Just remember when you're pulling don't go long. Go for a minute or two, dip your right shoulder which tells the rider behind you, that your done. You pull over to the left and fall behind. If you pull to long, you won't be able to catch the train when you get to the back. 

Great workout! Remember to have recovery drinks after each of your rides. It will help repair those muscles. 

Scott

My RPE is much better now than when I started...especially after I started using the HRM watch.  I'd say it's at RPE4 vs RPE 6-7 when I started w/o the HRM on the shorter distances. 

I've been studying triathlon nutrition this week and learned I should be taking recovery drinks after like you said.  I haven't been doing that.  =(  What recovery drinks do you recommend I start taking?  I'll buy them this weekend!  ^_^

~Roland

Hey Scott, thanks for welcoming me to BT the other day.  I'm was just reading your mentor group posts...Do I just jump in, how do I join?  Can I join?

Intro: 39 yr old husband and father of 2 girls 12 and 5 and one boy 10. Recently reformed smoker. I just let myself go, i was a decent high school and collegiate athlete including crew, football, soccer and baseball but never known for endurance.  Got motivated basically because I was becoming increasingly annoyed (and embarassed) with my general lack of fitness.  Biggest challenge: patience - i used to exercise at real high load for a short while then would give up and quit.  Strength (if any): ability to do stuff like hike/backpack all day long, or carry a 5 year old (48 lb) on my shoulders all day for a week straight at Disney World - obviously at a slow pace :] (even though I couldn't jog more than a couple minutes)

Started training in late January, basically from scratch but with a new paradigm: stick to the plan and don't overdo it - be humble.  I've been following the 20 wk 2x balanced plan until I felt like i had stopped making progress (weight loss, paces, distances, etc).  I was nearly at the plan's peak volume with still about 6 wks to go to my first race.   So, as a recidivist, I dumped the plan for more challenge.  I jumped in about half way through the RPE based 12 Week Basic Sprint plan - doing two-a-days.  But this time so far so good, I'm still eager to work-out, and still trying not to push too hard, just getting in more weekly volume - and now more strength training. 

Planned races:

Bath County Sprint, June 18

Patriot Sprint, September 11

Giant Acorn Sprint, October 2

Question: I see your big into using a HR monitor. I've avoided buying one cause i felt a little silly, but I can definitely see the benefit of having one and used the ones on the treadmill and stationary bike at the gym regularly .  Now I'm on the road, and the RPE thing is proving a bit difficult for me to judge - I burned out on a short run the other day cause I got a little greedy! 

You think an HR monitor will help me stay disciplined? If so, can/will you recommend one? I've done some research but can't seem to settle on one.

 THANKS!