Big Steve's Group - CLOSED (Page 9)

Good Job...I'm still working on my first 5 pounds.  I'm down about 2 pounds since starting a couple weeks ago.  I'm hoping to lose about a pound a week!  Now that I'm  swimming three times a week,  I expect it will come off easier.

Here's my stats for this week.

Swimiming:  500 meters  90 mins  (started on Sat and they had me working on my technique)
Biking:  29.33 miles  75 minutes (on the spinning machine, not sure how accruate it is)
Running:  5.60 miles  74 mins
Strength:  90 mins

Yippe...Finally joined the masters swim team.  In the first session with them they already improved my technique.  I'm swallowing less water then when I tried a couple weeks ago!!!  I did a brick  with my med bike and short run.  Now I know about when your legs feel like rubber!!!!

Edited by OspreyTriAhtlete 2011-01-30 9:58 PM

A couple of questions for everyone...

On my planned "off" days is there any reason not to do one of my strength training days?

On the swimming, the masters team meets MWF and Sat.  To start with on my technique I'm thinking of all 4 days or is that pushing it? Once I start doing the workouts they have then I'm thinking of MW and Sat.  Does this sound good?    

Wow, you all are very inspiring! Just getting back from a rough few weeks of achilles tendonitis and planter faschiitis on both feet. Doc told me that it's ok to get back into it if I take it easy so I actually did something this week. Feels good to be back!

Swimiming: 5750 yards 2 hrs 22 minutes
Biking: 17.64 Mi 1 hour 33 minutes
Run: 5 miles 54 minutes
Strength: 60 minutes P90X legs (still makes me sore for a week)

I do not see an issue with some strength training on your off days. For me, that is really the only time that I can find to squeeze them in. As for swimming, I don't think you can over do it at this point. It is the workout that is the least brutal to your body and more masters classes should not hurt you at all. I am a slow swimmer and will be joining a masters here and going to all possible sessions.

Anybody in this group signed up for Ironman AZ or any west coast races. It seems most of you are from the east. Have you not learned yet that the West is where it's at?

It's always been my understanding that the "building" of muscle can and only happens at rest, so without a rest day you may do great in the beginning but eventually it may catch up with you at best with little or no progress or worst case scenerio in the form of an injury.  My two cents is to allow for a rest day somewhere, especially for your legs and feet/achilles.

So over the weekend I took a two day TI workshop and it was awesome!  I had not been in the pool to date as my coach had recommended not learning any bad habits prior to go to TI; as it has been let's say 10 years or more since I actually swam for distance.  The TI class was awesome; and I can see why I was urged to learn how to swim right from the outset!

But I have to admit that today was the first time that I was in the pool on my own and I am really frustrated.  I was totally concentrating on practicing the techniques.  But in the back of my mind I know that I have to build up to the OLY distance swim; and I have no base!

This has me really freaked out; right now I was swimming full stroke 25 meters and then resting for 30 seconds.  I did this for 30 mins and at the end of the session I wasted.  I know that everyone says don't worry about the distance once you are balanced in the water the effort decreases and the distance is easy.  With my first race in early april I find it very hard to believe that I am going to be ready.

Right now the plan is to swim every AM and to do at least 30 and build to an hour.  I would really like everyone else's feedback on what you did to build your base and roughly how long it took?

Yes, I am freaked out so thanks for letting me vent!!!! 

Hi Steve:My numbers for last week are:Swim 2000 yds in 2 hrsBike 40 miles in 2hrs of spinRun 7 miles in 60 minStrenght training 1.5 hrsI basically due one event a day followed by S-training, ie: swim/run/bike-swim/bike/run Sun-Fri and then take Sat off. I am thinking about adding an extra swim (my weakest event) and droping a bike. I'm not sure a spin class provides what is needed for bike training. Also, once the weather improves I will ride with a group Sat mornings. What do you think?

West coast??  Where's that?  
Not only do I want to race out there, I can't wait to move out there one of these years.

I'll get out there once of these days.  For my first Ironman I wanted to stay within driving distance. If I survive will definitely want to hit the rest of the circuit. 

-Steven 

Looks like our totals are growing nicely, well done folks!!  Keep up the great work.

-Steven

Total

------- SWIM -------

------ BIKE -------

------ RUN ------

Strength

---- OTHER -----

userid

Name

Time

Time

Yards

Time

Miles

Time

Miles

Time

Time

Details

stevepiv

Steven

10:29:00

3:05:00

5500

4:29:00

76

0:35:00

4

2:20:00

1 hr of the swim was TI class

Northern ivy

James

0:00:00

mat13pal

Mat

0

jamesjong

James

0

Animalcrackers

Jules

0

TriToga

Steve

6:30:00

2:00:00

2000

2:00:00

40

1:00:00

7

1:30:00

Sooner

0

Muskwa2

Maureen

5:50:00

1:25:00

1520.33

2:21:00

40

1:14:00

6.55

0:50:00

i estimated the miles

Grauch

Grant

9:15:00

2:05:00

5000

6:20:00

110

0:50:00

5.5

Leftrunner

Robert

0

Margarita

Rita

0

myred86

Rob

5:00:00

3:40:00

8750

1:20:00

23

roberto24

Rob

5:49:00

2:22:00

5750

1:33:00

17.64

0:54:00

5

1:00:00

Poolgod

Justin

0:00:00

simonewright

Simone

0

OspreyTriAhtlete

Mike

5:29:00

1:30:00

500

1:15:00

29.33

1:14:00

5.6

1:30

0

Totals

48:22:00

16:07:00

29020.33

19:18:00

335.97

5:47:00

33.65

7:10:00

0:00:00

I can't speak for spin class out of personal experience since I've never done a class, sorry. But I do think adding an extra "weakest" event is a good idea.  I regret not doing that for my first Tri.  

-Steven

I just started swimming last November after not swimming laps in a pool since Jr. High (over 20 years). Even back then I was more of a breaststroke swimmer and not much of a freestyle swimmer so I can tell you that this has been tough on me. Back in November I could hardly swim one length without gasping for air and now after practice with a masters class and doing drills I am able to swim a mile of freestyle straight through. Keep up the good work and you will most definitely be able to swim the distance that you need to swim. I really wish that we had someone teaching TI out here, would love that. Don't get too frustrated, just slow down a bit and concentrate on breathing. I am still really slow by the way just an FYI

Steve, you are a speedy biker! Hopefully I will work up to that soon.

Northern Ivy,
I had a horrible time learning to swim properly.  I remember feeling like I was drinking the pool, it felt claustrophobic.  I wound up slowing down and not worrying about speed as much as form initially.  By finding a slow and steady pace I began to build confidence and was able to breath much better.   Once I got comfortable with breathing and got my head in a good place, I was able to start pushing myself harder physically.  

I think you have a tremendous advantage over me in that you took the TI course up front.  I am trying to undo tens of thousands of improper strokes and trying to find a proper form.   

Vent away!  That's what we're here for.

I just check my logs to see how much I prepared for my first Oly last May.  Now I know why the swim was so hard.  Feb 2 hrs, March 3 hrs, April 3 hrs, May 4 hrs.  I did not put in enough time but I did make the cut off and finished the swim in 38:52.  In case you didn't know, you're allowed to stop by a lifeguard on a surfboard or kayak and stop, hold on and rest if you have to. No penalty or shame in that.  Also, during that race I had to resort to the back stroke a few times when I needed rest and to catch my breath.   

Another thing that really helped me with endurance was P90x, in the winter months before the Oly I did the program and it really helped me a lot and got me into great shape for Oly training.  I know you don't have 90 days right now but something to keep in mind for next winter.

You'll get there, keep at it!

-Steven

Thanks all, everyone keeps saying that the swim is the easiest part to build a base on; and to work on technique.  I was back in the pool this AM and I did 710.848644 yds in exactly 30 mins.  In no way is this continuous swimming; this is doing a lap regrouping on technique and making another go of it; I am really working on slowing down (as stupid as that sounds) and as Grant stated to stay focused on breathing as I have noticed that at time I am not exhaling and that makes matters worse.  

Thanks for all the kind words!  Now I can freak out about the cutoffs.  What is the typical cutoff for the OLY and Sprint Distances?  And what happens if you do not make the cutoff?  Are you kicked out? 

Sorry about that TI is Total Immersion http://www.totalimmersion.net/home I went to a two day work shop in hoboken that I would totally recommend.  The fellow that teaches these classes has taught all of the other TI instructors in NJ I am remembering the research that I did properly.  Yes, I can not swim worth a lick but i totally would spend the $$$ to do this again.
Here is the URL to Bill's contact info.  http://fastertoday.wordpress.com/

Edited by Northern ivy 2011-02-01 9:14 AM

Scotch Plains is kind of Central Jersey I think. Coach Thea is really good!  She teaches the course at RWJ Rahway Fitness and Wellness Center, 2120 Lamberts Mill Road, Scotch Plains, NJ

http://www.tri4funtraining.com/total-immersion/ 

She's also a Tri coach but I have no feedback on that since I use Keith Cook from http://www.solisperformance.com/.   Thea's email is [email protected]. 

-Steven

Yeah, I was freaking out too but in hind site for no reason.  Even if you take a few breaks or swim on your back for 5 to 10 minutes you'll make it before the cut-off.  The swim cut-off for the Oly I did in Columbia Maryland was 55 minutes for a 1500 yard swim.  Not sure about Sprint cut-off's.  Each race may be different so check with the website or the organizers.  So for an Oly you'll need to do 60 laps in under an hour.  You can get there!

If you watched the Ford Ironman Championship this year there were two stories about folks that didn't make the swim cut-off and were not allowed to continue.  It was heart breaking.  I'm not sure if different organizers treat the cut-off as strictly but I would assume that's why its there.

-Steven

I just started swimming with the masters team here.  They have me working on my technique, but my first event isn't till July.  They tell me to get relaxed and take your time.  They said when they try to push it they exert more energy, but don't necessarily mean they swim any faster.  I find myself taking a couple minutes between laps right now.

Excellent. I will contact her. Thanks very much

Saturday was 60 degrees here and today it's a -30 wind chill.   Good thing today is my day off!!!!!!  For those of you who bike outside in cold weather, what kind of clothing do you wear?  I'm getting tired of training on the spinning machine.