MOMO - (CLOSED) IN TRAINING MODE (Page 9)

Part two to my earlier rant..

On long rides and runs. get in the habit of carrying important information (cell phone, insurance cards, a little cash, paper with point of contacts on it). Check out road ID bracelets.. getting very popular these days.

mo

Wow ~ thanks everyone for the hydration suggestions!  It never occurred to me to bring a drink to the pool.  I'll definitely try it.

I put a water bottle beside me when I rode on the trainer (it's still raining here) this morning.  I literally choked the first few attempts, but eventually got the hang of pedaling & swallowing!  Sheez!  Drank about 16 oz. during the ride and another 16 as I got ready for work.  You're right, if you see it, you're so much more likely to drink it!

Now I have a water bottle on my desk....

I still wish Camelbacks had caught on for cycling.  With my rig I could stay hydrated and have a pouch for my pistol. 

How does the tapering week work when your race is on a Saturday versus a Sunday?

not much different, just take friday off.. typically just move everything one day earlier... your call

i think your fitness level is great, so you could take thurs and fri.. to recover, you would be a lot stronger on race day.. just an opinion.

I was asked a question, i figured everyone should hear the answer, because it important.

I went for a ride sun got a flat on in the final 3 miles. i was asked did i carry extra tubes.. the answer is yes.. and also CO2 pump.. it was at the end of the ride, so i didn't change, waited for a pick up from friend that rode with me.

Things you should know.
1. should check tires before each ride.. (look for tears, high spots, imperfects.)
2. Make sure your tires are pumped up within two pounds of max. (others may say max) This reduces the chances of flats. if tire is underinflated could spell distacter.. you could get a flat, and also if you hit something in the road, you could flip over you handlebar(because tire absorbs the obstacles instead of rolling over it).. underinflated tires also reduce speed.. (creates more contact on the road.
3. Carry and extra tube and CO2 pump.. with a couple cartridges...
4. if you don't know how to fix a flat, learn quickly..

The flat happened on my new bike.. 90 miles on it.. never can tell when they will go..

TRI HARD, RIDE SMART

OH Yeah,
practice, practice, practice..

This could happen during a race.. you practice everything else, should practice fixing a flat..

simulate taking tire off the bike, putting bike down, picking bike up and putting wheel back on..

you can take tire off if you want too, be careful don't want to mess up a perfectly good tube and tire..

hope this helps you all a little bit..

This was my first flat in 5 years..

Thanks Coach!

You are so right, Mo.  I discovered after my tri that my tires were only inflated to half the rec. pressure!  (yep, I'm still a rookie!)  I hadn't thought to check the tire pressures!  sigh.

Before a ride my Marine Corp. hubby always loads me up w stuff to fix any & every thing - wrench, tire removal dohickey, extra tube, small pump, hand cloth, etc..  But it wasn't until recently I actually took the time to learn how to change a tire, adjust a seat, etc.   I guess I figured someone would help me out if need be - here are the tools!

But it's really not that hard to do once you learn how and actually do it a few times.  You can practice by deflating your tire, removing your wheel, removing the tube, re-inserting the tube, & blowing it back up.   Give it a try!  If nothing else, it's a confidence booster.

Anyone ever use the FIRST training metho for running? If so how were your results? It recomends three runs a week, which fits my schedule perfect right now, but the runs are focused tempo and interval trains with a long run on day 3.

now that makes alot of sense in practicing changing the tire..I'll try that...would feel much better....especially not under race conditions!

I haven't used the FIRST program.  If 3 runs/week works for you there are a lot of training programs you could use.  Most incorporate 1 long run (usually Sat or Sun) followed by shorter more intense runs during the week.  Check out the BT programs, coolrunning.com, runnersworld.com.  Find one that you understand and works for you (generally the simpler the better for the first couple of weeks).  You may need switch between a few before you find the right fit.

The FIRST program is found in the book Run Less, Run Fast. It is a program from Furman University. I read the book last weekend, and I think it will work well with my current running plan...which is to just run about 4 miles at a time and hold a pace, so any plan is better than what I am doing now.

did you not have a plan... I have a beginner 5k training plan.. the 5k plan i have, is focused on base building.. so your frequency is high in the begining. so your running/walking at least 5 days but for like 20 mins.. as time goes on you run more walk less, and no walk 30 min runs..

1) After my 3rd sprint tri, I will be having my first olympic in September. Should I do BT's sprint to olympic bridge or a regular olympic training plan? Either way, it will have to modified a little because the week after my race I need some recovery days and I will be out of town.
2) Did my first yoga/Tai Chi class this morning in probably about 2 years. I did it after my swim workout since I was already up in Newport News and the Golds up there is only 4 miles away.

Well,
I would do the Oly. I have down loaded it (the Beginner balanced(equal time per discpline)) and put it excel.. Everything is time based.. you should be ok to do this training.. what's a few more minutes running, biking, and swimming?

Im sure it felt really good to do the yoga... i miss yoga.. gotta get in there..

Happy Training..

mo

Question for everyone -  I'm not sure there's a definitive answer, so I'd really like to hear various thoughts:

You only have 20-30 minutes to train.  You'll be hopping on a treadmill or bike trainer.  Would you make the settings hard to really push/build your strength, or would you try and work on your speed and get as much "distance" in as you could?

I would do a high cadence bike workout (3-4' @ 95-100rpms, 2-3' @ 100-105rpms, and 1-2' of your highest cadence) or a tempo/6x30" stride run workout. Always make sure you warm up at least 10' prior and a cooldown. Those have worked well for me in the past.

I would make it a time based workout... you know what that means INTERVALS.. whooo hoooo.

but it depends on what you are trying to accomplish.. you can do what monica suggested. you can do time trials (10 mins, 5 min recovery) x2.. constant speed is key.. on the treadmill you can do hills.. great strength builder for running.. and cycling.. works the quads...

Anything with a trainer or treadmill, my workouts are time based.. because i can control the speed and incline..

you have to figure what you are trying to accomplish..

5 miles into my ride yesterday, I took a turn too fast and hit a patch of mud and wiped out. I continued on my 22 mile bike ride and felt good on the bike yesterday with all things considering. Few scrapes and bruises but nothing to worry about. I knew I was going to be sore the next day but man...I woke up today and I am SORE! My biggest concern is that I have very limited mobility in my lt arm. I can barely lift it laterally. I was supposed to do an OWS and short bike ride but didn't think it was a very good idea so I skipped it. I know the answer to this but I should probably take it easy for the next few days huh?

Oh, here is me in all my muddy glory! 

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nice on the wipe out... but yea, take it easy.. no swimming for a couple days

Ouch!!  Glad you're (relatively) okay.  Yikes. 

Gotta love your smile.  Great attitude!!

Yeah, a few days rest might be a good thing.  You'll heal much better.

Best of luck to monicamm68 ~ competing in her 3rd tri this season on Saturday!!  Fantastic!!

Hi team Mo, I know it has been a while...BUT I have officially signed up for my first tri! I was wondering if the ladies (or guys) who have already done a tri have any suggestions as to what I should wear? I am going to be renting a wetsuit for the swim but was wondering if it was worth the $$$ to invest in a tri suit to wear underneath during the swim and for the run and bike. One piece? Two piece? Suggestions\brand names appreciated.

RGR

You could wear your tri shorts and an under armor type shirt, or even a bike jersey under the wetsuit. I basically do wear an under armor compression t-shirt under the wetsuit to help with chafing, then throw on my tri top in T1. A little bit more time, but the extra 5 seconds are woth it to be comfortable on the bike and run.