Gray Guys/Girls Master's Focus Triathlon Mentor Group--Now Open (Page 8)

Scott - It's probably a little bit of both.  I have to admit that I'm not really good about doing an actual warm-up.  If I do one at all, it's usually just 3-4 minutes of walking then I start right in with my run.  I know my HR spikes a bit at the beginning because of that but it usually levels out after a while, and when I say levels out I mean 145-150 so a lot higher than what it should be for an easy run.  

Janet

Hello Pete.

Welcome to the group.

You have watched a HIM so you know what you are getting in to.  Even better, your SIL will be there to motivate  you!

I will say this quietly so your wife doesn't hear!  If you are seriously considering the Austin 70.3 in October, you're probably going to want to start tailoring your training for that fairly quickly.  Specifically, you should be working on building your aerobic base if you are planning to go long.  What kind of training volume have you been putting in of late?

Everyone here is generally happy to answer any questions so fire away if you have any.

Hey Janet,

The warm-up police took the day off today so I think you are in the clear!  That said, just my humble opinion, but you might consider a 10-15 easy jog warm-up, actually I suggest a 5' easy walk, 5' brisk walk, 5' jog to warm-up and slowly bring your HR up.

Have you have done the run lactate threshold field test to accurately set your zones?  If  you haven't done that test, how did you set your zones? 

Given your age, you are probably correct that 145-150 is high for an easy run.  That suggests one of three things, a) your HR zones are incorrect, b) you are running too hard,  or c) your aerobic base can be further developed.

If I recall, you have been generally following a Z2 run/walk plan, and are transitioning to the Maffetone method, correct?

If you are indeed following the Maffetone method I would suggest holding off on a lactate threshold test until you have developed a bit better base and strengthened you legs a little bit.  The lactate test is strenuous and with your injury history, it would probably be better to wait given you are using a viable alternative.

Just my two cents.

Hey Sarah,

Watches that record your workouts, upload to Garmin (or some other vendor specific site), upload to BT (or other 3rd party sites) and can function as a day to day watch are pretty much out of your stated price range unless you go with the Garmin Vivoactive.  That is the watch they are using on Biggest Loser if anyone else is a fan.  Here is a link to DC Rainmaker's review of the watch - http://www.dcrainmaker.com/2015/04/garmin-vivoactive-in-depth-review.html.  The biggest drawback I can see is that it does not support a power meter on the bike.  However, if you are looking at power, you are looking at a substantial investment and most of the people I know prefer a cycling computer at any rate.

The other options that come to mind are the Garmin Forerunner 920XT and the Garmin Fenix 3.  Both of those are in the $500+ price range.  Both of them will do ANYTHING you would ever want from a sports watch.  The 920XT kind of screams out "I am a sports watch," although it will display a typical watch face.  The Fenix 3 is virtually indistinguishable from a high end "regular" watch.

Hope that helps.

Hey Bill!

I don't know about anybody else, but what I get is that I am going to resist old age at every opportunity.  Yeah, things change as we add candles to the cake but that doesn't mean we have to get old.

Setting your sights on an Olympic this year and stepping up to 70.3 is a sound plan.

Welcome to the group!

Hey Guido,

When I was swimming in high school, I was also swimming for a local club team and was a member of the US National team.  Four other guys on the HS swim team were on the same club team as I was and it happened that our club coach happened to be the US National and US Olympic team coach.  Our HS swim coach intelligently let our club coach write our HS swim workouts for us.  The HS water polo coach basically begged all of us to play water polo so he would have a team.  Yeah, I played but my heart was never really in water polo even though we went to State finals my senior year.

Anyway . . .

Yes, I was able to view your training log.  I am sure you know this, a 70.3 has a 1.2 mile swim, 56 mile bike, and 13.1 mile run.  You have a swimming background so that will help immensely and you have already done 1.2 miles in competition so no problem there.  You are running now, so that is simply a matter of building sufficient base to be able to go the 13.1 distance.  I suspect your limiter is going to be the bike.  At the paces I saw in your log you will be on the bike for nearly 5-hours.  There is a saying, you can't have a good run if you don't have a good bike.  What that means is that bike fitness and pacing carries over to the run.  Don't know what you currently have for a bike or if you have a bike trainer.  If you have both, I'd strongly encourage you to sign-up for Trainer Road and start with at least the Sweet Spot Base Mid-Volume plan.  That will begin to build a solid aerobic base on the bike.  Once that plan is done, we can talk about the best way to build towards the race distance.  While you are doing the base plan, you can make the final decision on whether to attempt the 70.3 or compete at the Olympic distance.

By the way, I also have a Fenix 3 and if you get a footpod it is remarkably accurate on the treadmill.

There are several good plans here on BT.  The problem with the pre-written plans is that they are written for the masses, not for YOU.  That is fine when you don't have other things going on.  In your case, you aren't sure what distance you might ultimately be racing.  My suggestion is to look at the HIM plans and at least start with one of those to begin building base and then you can alter the plan once you make the final decision on race distance.  I worked with an athlete last year helping him get ready for Ironman Louisville and while he had a couple 20-hour training weeks about 5-weeks out from the race, most of his weeks maxed out around 15-hours.  Realistically, for a half-Ironman, you will likely need to commit to 8-14 hours per week at the maximum to give you an idea of the time commitment (depending upon whether you want to just finish, finish with a smile on your face, or compete).

Hope that helps.

Hey Guido,

I just looked at the free plans here on BT.  There is a Winter Maintenance - 8 Week Bike Focus plan that would probably be ideal for you.  If you have a bike and trainer, I would substitute Trainer Road for the bike workouts.  Doing this particular plan will begin to lay a good foundation that you can build on.

Happy training!

Just a little excited.  I just signed up for my 1st race of the season.  Cherry Blossom Sprint in Kelowna this May 1st. 700m swim; 22km bike; 5km run.  My goal will be to beat 100 minutes.  It will be a pool swim - lakes will be too cold to swim in until June.

I still have to sign up for:

June 5th Oliver 1km/54km/10km (beat 4 hours)

June 26th Osoyoos HIM.  Should be a lot of fun. (beat 7 hours)

July 10th Axel Merckx Granfondo (160km fun ride with just over a mile of climbing - beat 7 hours)

August 28th Challenge Penticton (3km swim/ 120km bike/ 30km run).  If Oliver and Osoyoos go well.  I may also sign up for a late season Oly and HM if all goes well.

So what does everyone else's calendar look like for the season? (any Swim only events?)  One year I'll have to do the Peachland Rattlesnake Island swim (3 or 7 km swim - across Okanagan Lake).

Scott - As you suggested I've picked up my swimming a bit over the last week and I believe I'm feeling a difference in the water.  Yesterday I was alternating between 100m and 50m intervals with the 50m being fast.  I focused on kicking fast, keeping my feet high (breaking the surface), extending my reach and engaging my core (abdominals) to pull harder.  I could feel myself accelerating when I got all of them going.  I'm sure I've got a long way to go but I love the feeling of speed in the water.  I also found out when Jonny instructs his swimmers so I'll be getting up early again to go watch.  I'm hoping I could keep my 3 swims on M/W/F and attend one of his on Tues or Thurs.

Hey Chris,

Wetsuits are kind of like cars in that there are many brands with varying levels of performance.  Maximum thickness is 5mm although the thickness varies in different areas of most wetsuits.  Sleeves or sleeveless is an area often debated.  A sleeveless wetsuit obviously is not as warm although it is easier to get on and off.  One the one hand, you have a bit more shoulder mobility with a sleeveless wetsuit; on the other hand, there are those that feel a sleeveless wetsuit has additional drag because of the opening around the shoulders which allows water in if the wetsuit doesn't fit properly (or even if it does fit properly).  Which type is largely a matter of personal preference and somewhat dependent upon the expected water temperature.

Wetsuits range from ~ $ 130.00 (on sale) to upwards of several hundred dollars for the high end wetsuits.

You might consider renting one for your first race to make sure you are really in triathlon for the long haul.  Here are a couple links to sites that provide rentals -

http://www.trisports.com/trisports-rental-wetsuits.html - this particular site is currently offering a 10% discount on your first rental.  They also will apply your rental fee to the purchase of the website if you choose to buy it.  They have a VERY good staff and will make sure you have the perfect size.  Way back when, this is where I rented a wetsuit for my first race.  They send it out early so you can get a swim in wearing the wetsuit before the race (I strongly urge you to swim in the wetsuit before raceday as it is DIFFERENT swimming in a wetsuit).

https://www.triwetsuitrentals.com/rent-wetsuit/ - This site is a little less expensive then the first one and they ship the wetsuit a bit earlier so you have a greater opportunity to swim in it before the race.  If you decide to purchase the wetsuit you rent here they take $25 off of the purchase price so not quite as good a purchase deal.

If you decide to rent a wetsuit, make sure you are clear on the damage policy - neoprene can be torn rather easily, make sure you now what you might be liable for and what is included.  Most rental companies expect small tears as a cost of doing business.  Just make sure you and the rental company are on the same page regarding the damage policy.

Hope that helps.

George,

Good for you!  Always nice to get a race on the calendar.

I have a 5K scheduled in March - the Sea World Pole-to-Pole 5K.  More of a fun run than a real race.  Yes, it is a measured 5K, however it winds through the park and at times, because it is winding around so much, the course is only one or two shoulder widths wide.  It is hilly and there are a LOT of people so you never really get a chance to get up to race pace.  It's a lot of fun though and the best part is it includes free admission to Sea World for the day.  My wife walks it along with both of our son's and their families plus about 20 family friends.  Makes for a wonderful social day, if not so much a good race day.

You will find, the more frequently you can get in the water, the more feel you will develop for the water.  It truly isn't the yardage you put in rather it is how frequently you are doing it.  From the standpoint of developing feel for the water, 6 half-hour workouts if FAR better than three one-hour workouts.  On the surface it seems like 3 x 60 or 6 x 30 are the same; however 6 x 30 minutes will yield a PROFOUND improvement in stroke technique and feel for the water.