Julia's Group - Full (Page 8)

GOOD LUCK on the race!  Again, don't forget to sleep well, and eat well.  My coach gave me these "rules" for the week before my marathon.  Don't stand if you can sit, don't sit if you can lie down, don't lie down if you can actually sleep.  I think it came from Dave Scott or Chris Carmicheal originally, but treat yourself right

Well, I missed my goal of controlling my drinking FOR SURE!!  And I put on a full 5# in a week!!!  I think that my goal for this week will be to DRINK WATER and lose 2 of those #  

NO drinking this week and oh yeah, get in at least 12 hours of training, with a little additional core and yoga.  I already missed masters this AM since we got back kinda late, but I think I will swim at lunch today then a 1 hr bike tonight.   It's good to be home, but I really don't want to work  

The general rule of thumb when it comes to colds is this:  If it above the neck (not in the chest) then continue to work out, but a little less intensity.  Don't sacrifice needed sleep to cram in a workout.  If it is in your chest, then take a FULL rest until it's better.  You should really go on feel.  Many times I will begin a workout with a cold and it will be better once I get going and get some of the snot moving out (sorry if that's gross!).  Other times, I will feel tired and achey after 15' so I just quit and rest instead.  The key is to try to prevent the colds from starting.  I take lots of supplements to try to stay healthy in the first place.  EmergenC is good once it starts too.

As far as coaching goes, I HIGHLY recommend D3.  They have personalized coaching at several different levels depending on your intensity and your budget.  They won't be local for you, but I know a ton of people who have found great success with thier online coaching.  www.d3multisport.com.  Also, You can look for an individual local swim coach to help with technique.  Many local running groups will run clinics for form and such, which will be a great benefit as well  

GOOD LUCK!!!

IS it pink, white and silver tye dye??  If so - I have the same one

LOL, "bong hit swimsuit", I love it!  I'll probably do the grab bag thing for my next swimsuit, but I'm afraid of getting like hot pink and lime green leopard print or something. 

My goals for the week are to check out the local Master's swim group, and to get at least 8 hours of sleep a night.    

trimomfour - 2007-02-26 8:05 PM i'm getting a good laugh about this speedo swimsuit thing. so funny. my goals this week are to just get back on track with my training schedule. my husbands grandfather was very ill and we went on a 6 day trip to see him. he passedaway and so now we are making another trip to goto the funeral, so i'm just focusing on trying to get my time/mileage in and not letting it slip any further. a ?? about long bike rides--especially for you moms with young kids--HOW do you fnd the time to do your long bike rides?? i feel like i'm a pretty slow biker, or maybe im just not used to a 1.5 hr workout!! ha ha! i'm usedto doing an hour long run, 45 min. in the pool, etc. Don't get me wrong, it isn'tb/c i don't want to, but i'm so limited in the time i have when my hubby is home with the kids to do a really long bike ride (like 25+ miles) which i need to be doing for the HIM training. Also, what kinds of distances do you do in a typical spin class ? would that be a good substitute for my biking workout on days that i can't get out on the road? I'm wondering if i need to get a trainer to do some ofthese rides for my training. its kind of getting me down, because i'm stressed about the bike portion of the HIM, but feeling really confident in the swim and run. any thoughts? encouragement? thanks!! Megan

First of all as a Mom, you jsut do what you can!  I get in a LOT of time on my stationary trainer...  It's just a fact of life.  At 5 am or at 7 pm, but I get it in.  I get in my really long rides (I did a few 4-5 hour rides last year in prep for the HIM) on the weekends and I plan accourdingly.  I beg my husband and we will trade time.  I get 6 hours for a bike ride and he gets 6 hours to get in a round of golf the next weekend.  But my hubby is a true SAINT when it comes to putting up with this stuff. 

Your HIM bike is going to be 56 miles, so I would suggest getting in a FEW 50 mile rides - preferably one with a slightly long run after it- to get the feeling of what a HIM will do to you and how much nutrition you will need on that bike.  Your legs are going to feel like jello, but if you've done a few longer rides, they will be manageable jello

The encouragement is this - you are already doing an EXCELLENT job and since you are a good swimmer and confident runner, all you need to do is get a little time in the saddle.  I know FINDING that time is difficult, but once you do - YOU'RE THERE!!! 

Oh and Bribery somtimes works with my husband.  You'd ba amazed what you get for giving him one really nice back rub - or whatever else he likes

Caycee, I'm going to have to disagree with your husband, I think that's more of an acid-trip swimsuit than a bong-hit swimsuit - it's psychedelic! I actually really like the bright colors, it seems like it would be cheerful on a cold morning heading to the pool!

francisjade - A lot of what I've read recommends a pretty high cycling cadence, like 95-100, here is an article from this site where the guy suggests 88-95:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=433

I never thought about my running cadence, 90 rpm seems like it'd be pretty fast. But it makes sense that you'd want a high cadence just like on the bike.

Pretty similar cadence for cycling.  I try to stay between 88 and 90.  However, unlike running, it is OK to get in some big gear, lower rpm work for strength.  I will crank it all the way up on the trainer, or otherwise simulate a hill and try to go 65 rpm really pushing that bigger gear for 1-5 minutes (ocassionally I have a workout that calls for more).  my coach gives me guidelines.  In a RACE however, the faster the cadence, the better.  Using a higher cadence, pushing a smaller gear will keep your legs moving, but not fatigue them as much as a bigger gear.  It took me a while to get used to 88-90 rpm, but now, it is pretty normal!

Drills are great to improve your form, but if you want to swim faster you have to - well, swim faster!  I would put some speed sets into your workouts.  Add in some 50's and 100's at a faster pace and on short rest intervals (maybe 10" rests).  This is similar to building speed in a track workout for running.  I would start by doing a 1000 yd TT (time trial) going as fast as you can for that 1000.  Then divide by 10 to get your T-pace.  For example, I did this yesterday.  My 1000 was 14:05 so my T-pace is 1:25 per 100.  When I do 100's I will do them faster than t-pace (say trying to hold 1:15) with 10" rest so I will do them leaving the wall every 1:25 or better yet every 1:20.  I can sustain several on 1:30's.  It's also good to then do some 200 sets at just faster than your t-pace to build that speed into a longer and longer set.  Then do some 500's a little faster than t-pace (when I say that I mean build up to it over a month or so.)  You will get there for sure!! 

Oh, and NICE SUIT!!!!  That cap would match my suit perfectly - and I have the pink vanquisher goggles - MAN I would be styling

OMG!  This is way too funny!  I love the suit!  Atleast if you sink in the race, you don't have to worry about blending into the dark water, the fish might bite thinking it is a jig or something, but FUN! 

Cadence:  Alright, so you would think I might know this, but really when it comes to running I just put one foot in front of the other.  So, how exactly would you calculate cadence for running?  I understand the bike....it is right on there, and it is funny...I do cadence on the bike. 

Lots of good info out there that I am picking up!  Thanks for asking so many questons and reinforching things I am already thinking into...like increasing speed...I usually just do it, don't push like I should.  So lately I have been putting in intervals for swim and we were just talking about how we always get blown away at our group swims...must be becasue we never do intervals!! 

juliapurr - 2007-02-27 12:46 PM I just count left foot strikes for 30 seconds - you want to be around 45.  It's easier than counting to 90 and taking a whole minute to count!  Of course, counting right foot strikes will give you the same result

Well, not when right foot hits more than your left.... Thanks for the info....how do you stride out then if you are trying to do more cadence?