kenj triathletes in training - IM and HIM focused - Closed (Page 8)

I concur with Adam!  Hope it's nothing Ken.  Lots of symptoms like that happen when people don't agree with new gels/drinks or are just new or not used to distance/efforts.  But if it goes more than a day or so, there could be something else going on.

DJ- looks great!!!

I went home last night, skipped yet another swim!   Foot was sore so I iced it.  I've been limping around all day.  The sheer frustration has me in a total funk.  I need to make a decision on some upcoming races like Ft Custer and KS pretty soon.  I don't want to make them now because I may just scratch them out of frustration.  But, I HAVE to make some kind of call soon.  Time is running out.

Looks really good!

Good luck keeping the white clean though :P

Robin,

Like has been already posted the bottles are similar to the store bought bottles except that I think they may have a flip top (no unscrewing necessary).  Before you get to the aid station you toss your empties and grab new ones from the volunteers. 

Good luck with the bike transportation.

Todd

CyborgQueen - 2013-05-08 11:32 AM I wanted to show off my handlebars. I specifically asked my bike guy to do the Harlequin Bar tape. I love it! *not my car.

Nice DJ!  - Do you like your Jamis?  I have the Xenith Comp and am loving it!  It is all black graphite diamond pattern w/ a few red and white accents.

Good to know!  Thanks!

I feel your frustration Brian - keep stretching and icing it.  I am so paranoid that mine will come back that every twinge makes me feel sick.  I hope it gets better soon!!!!! 

I think probably the stress of getting ready for the trip is having an impact!  If you are still sore from Saturday's race, rest is probably more productive today.

CyborgQueen - 2013-05-08 12:32 PM I wanted to show off my handlebars. I specifically asked my bike guy to do the Harlequin Bar tape. I love it! *not my car.

Sweet! 

Hope you are feeling better Ken.  If not, get it checked out.

I'm starting to feel like a triathlete again.  Between last night and this morning I managed to swim, bike, and run.  As expected, my bike legs have weakened some and swim form stunk, but that should come back soon enough. 

On the single-sport side, I registered for a flat marathon in the fall.  I was considering a local post-tri season scenic race for the fall, but by me "scenic" means hills, hills, hills.  Now that I caught the Boston bug, I'll give it one more try on a flat course...

Feel better Ken - sucks when the mystery pains start.

I actually got diagnosed with gallstones 2 weeks ago.  Have never had an attack or anything.  I had mentioned during my physical that I seem to be burping a lot lately and they did an ultrasound.  My dr. says it's going to need to come out, but if I'm not having any urgent issues, it can wait till after IM Tremblant in August.

Brick & strength training yesterday, swim today.  Trying to stay ahead of the crappy weather heading my way - lots of rain supposedly over the next 5 days.  Boo!!

I don't know if it is still open, but check out the Wineglass Marathon Bill.  It is a smaller race, but Runners World gave it favorable review as a great race for Boston Qualifying due to it being a flat fast race.  Ever since then, it has been a fairly popular race. 

It is on October 6th this year.  Here is the link!

When I went to get the link I see that it is still open. 

What type of strength training do you do?  Anyone else can chime in on that as well.

I like the functional type stuff, plyometrics, all with a heavy core focus (lots of planks). 

My coach designed an off season strength training program.  We do that in off season and kettlebell in season except for around races or testing weeks.

shoot me your email and I'll send you the pdf for the strength training

Here is the profile, now I know why it us fast!

ETA, not letting my paste the picture, but it is a nice down hill run.

Bummer Ken!  Hope you feel better soon!

Got rained out on my ride on Monday and couldn't get motivated enough to get out my indoor trainer. Had a decent, but short swim yesterday.  However, this young buck was passing me like she had a motor on her back.  No worries though, I kept my spirit strong.  Today, I am going on a hour ride and I am excited to get my cheepO bike fitted for me.  I am hoping if I get it fitted properly that I might ride more efficiently and faster.   It must be the bike, right.  Ha ha!  Any way, question for you guys.  Is there a magic mile number or percentage of miles you should be riding during the base phase of cycling for a HIM?

I'm not aware of a "magic number" per se'.  But you should be comfortable with the mileage.  Keep in mind you have to run 13.1 afterwards!   So you should have several long rides in the 80% FTP or z3-4 HR range.  How much and actual mileage depends on your goals.  To compete you'll need to be comfy with 80-100 miles pretty regularly.  To compete, a few 55-60 mile rides in a build period would suffice.  Then there is everyting in between!

I don't know if there is one size fits all, but since the bulk of my build time for this race was done when the trainer was the more common training tool we measured in time rather than distance.  We built up over several weeks to about a peak of 7 - 8 hours a week over 3 rides.  While building, the shorter, 60 - 75 minute rides had some harder intervals.  When we got to the 2 hour week day and 3 - 4 hour long weekend ride, it was mostly Z3 or even upper Z2.  More recently some race effort rides as well.  Up until the last couple of weeks, I could add Z1 - Z2 rides if I found extra time. 

If you aren't using a plan, I would suggest finding one.  There are some free ones available on line, and some others that are fairly reasonable. 

I would find a plan that suits your goals and level of fitness now. I think Ken outlines a pretty general idea about what is needed for a HIM but the devil is in the details. A plan will take out the guess work for you.

Speaking of plan, it's time for me to figure out a plan for myself for my first tri this year. My biggest issue is going to be the swim.

I've been trying to work on my core strength, so I'm interested in everyone else's approach to strength training, too.  I have been wanting to get stronger thinking it might help me with some of my issues of feeling unstable on the tri bike.  Earlier in the season I was doing some more general weight lifting, but as I got into the build portion of my plan, the soreness from lifting was starting to interfere with my other workouts, (not to mention trying to find the TIME to do all this!), so lately I've scaled back to a couple of 30 min core workouts a week at home--P90X, Insanity videos, or this session I found online called "Iron Strength" recommended for triathletes

http://www.runnersworld.com/workouts/ironstrength-workout

Ken, I sure hope you're feeling better.

Jaime

Lots of good conversation happening here.

Ken, I hope you feel better soon and find out what the issue is.

It is hard to believe that Kansas is only 4.5 weeks away.  I think I am in denial.

Sounds like we have a large group going to IMWI.  I still can't believe I signed up for that race sometimes.  I did a 3:40 trainer ride last Saturday but hope to try out my new cassette this weekend on 70 mile hilly  outdoor ride. It is pouring here as I type but the weather forecast  calls for sunny skies and mid 70s for Sunday. Keeping my fingers crossed. At least it isn't snowing!

That is a good workout Jaime!  When time gets tight, I like to at least get in some plank work with squats and lunges added in.  Even if it is only 5 or 10 minutes a couple of times a week. 

Fortunately when I am no travelling, I have access to a strength class at work during lunch.  During the winter there is also a longer class after work, but that stops for the summer.

You certainly have had some late winter weather Kathleen!! I hope you get outside for your ride this weekend!!

Feeling mostly better this morning.  Going to give the run another try.

Robin, you will be interested in this.  The waves for Florida next weekend have been posted.  Mine goes off at 7:05 which isn't bad, may beat some of the heat, but unless the weather there is cooler than normal it will still be warm.  All of the females waves are before me so you get an earlier start Robin.