COURAGE'S GROUP- CLOSED... (Page 5)

Hey Jim,

The eggbeaters are great, especially for the type of riding and training done for Triathlon. Bike racing benefits more from the SPD type of pedal/cleat combo since hard stand up sprinting is part of the game. Its easier to blow out of the eggbeaters which is not a good thing during a violent sprint.

Tri cycling doesn't involve hefty sprint-like accelerations. Its more about steady, consistent speed. Eggbeaters are also much easier to deal with when starting and stopping a lot on rides...

Good luck with the new ride.

Eric J

Elliot hi-

Let's address the leg issue first. If you have access to a gym you may want to add in Leg Extensiona, that's when you sit on the machine/bench and raise the weight with your legs as you extend straight out from the knee. Great for the quads and insertion points around the knee with no impact.

Also look into using a Smith Machine so you have lateral support with the machine locking you into one vertical plane.

Wrap your knees whenever you are working out your legs. Wraps are available at any sports store.

Climb hills on the bike, A LOT! Put a load of pennies in your water bottle to add weight.

As to leg endurance that comes into how your running/cycling. Your training should include Z1/2 long runs/rides that will build a base of endurance. You need to also work at threshold in order to push your lactate threshold  up so you can ride harder, longer.

You can search the net for varied spin and run sessions but get outside as much as you can...

Eric J

Hey Eric (and everyone else),

Just updating. Getting back to more consistant workouts after being sick for a while. Feeling good about most thing and reminding myself why I love riding in the rain. My swim has been a little off lately as I am trying to fix my hand entrance/catch (I was reaching to far forward I found out and so I am working on Entering closer to my head at more of an Angle than I was doing.) I know once I get it worked out and consistant it will be better. It feels better when I am getting it right but working on it is hard. any pointers or good drills for that? (and if it matters, my elbows are plenty high   Also been having trouble staying hydrated enough so I end up cramping occasionally, like last night in the pool. that definately puts a damper on my workouts. It could also be the lack of eating bananas lately too...hmmm anyway things seem ok!

 Justin

Hi Everyone:

I could use some advice on swim fins.  I was able to try some Zoomers at the pool today.   I did a few lengths with them and I thought they were clunky. I don't really need them for propulsion, but I can see where the added resistance would help my leg strength.

Any other benefits to fins that I should consider?

Thanks,

Jim 

Just looked at those Force Fins - look great but the price is more in line with buying a fancy GPS unit or something. I'll have to pass on these...

 (I'd rather spend money like that on things like my Garmin 705  - ok, I already did)

lol... I posted that more for the information on the "why" of using fins rather than buying these in particular...

Eric J

Hi Eric:

Thanks for the insight on the egg beaters.  They are working out well.  I went for a 15 mile ride today, and I was clipped into only one part of the time to avoid falling.  It's getting easier to clip and unclip.  The new bike is fast - big improvement over a mountain bike.

Jim 

Hi Eric,

     Just thought I would share a personal milepost. I swam my first straight mile last night, I did not intend to when I set out but it just worked out that way.

 Justin

Congratulations Justin!  That is a landmark.

Jim 

Been a while since I've posted.  Training is good -- emphasizing the run.  Did a great 5 1/4 miler yesterday pulling the dog along!  Had my first ride on the road this spring this past Sunday -- did 25 miles with 4 buddies and stayed at the front of the pack (last year, it was a struggle to keep up).  Weight loss is coming along.  I'm boosting my low fat proteins, cutting carbs in the bread family, boosting veggies a lot!  I'm also adding in push-ups -- 3 sets of 10 every other day, just to build overall upper body strength.

After a lot of ridiculous flip/flopping and hand-wringing about my summer race schedule, I finally took the plunge and committed.  The Ironclad was sold out (a relief actually), and so I'm planning on doing the Sok & Dok Sprint (by Greenbrook Racing -- a really good, hardcore, low glitz, high quality outfit) and the Northeast Sprint (by CGI -- high glitz but backed up with outstanding planning, logistics, and creature comforts).  For me, 2 races is a season . . .

 How much are folks doing swim/bike or bike/run combos?  I'm going to do a 12-15 mile ride followed by a 3-4 mile run.  Thoughts?

I do not do to many bricks now, as it gets closer to june I will head down to my local lake park and do some swim/bike and bike/run bricks just to get the hang of transitions and how to move off of the swim/bike legs. Most of my work has been focused on building volume and NOT being sick. I need to focus the most on swim technique/speed and bike endurance right now. I could probably do my olympic at this point but not very fast and it would hurt. I figure if it is going to hurt I had at least better earn it.    

Push ups are great to add in. I also do pull ups when I can.

Hi guys, just back from Florida. Justin that's great! Seems that many leaps happen by accident or when we're not paying attention to being too secure...

Great job! How did you feel physically afterwards?

Eric J

I felt fine afterwards, Did my normal stretching of arms, shoulders, back, and calves before getting out of the pool and felt fine. No issues at. My lats (I think that was the right muscle group) were slightly sore the next day but not really bad at all.

Now I just need to work on not gettin sick so much that my weekends are spend on the couch/in bed.

I've tried both and seem happier with a 2 piece. Its similar to the one piece tri suit in fit but is a seperate top and bottom. Yes, you wear it under your wetsuit.

In a long race a single piece tri suit may gain you some small amount of time on the bike as they are a bit more aero...

Eric J

If you had some soreness in the lats then you're doing the right thing. When you feel excessively sore in the delts then you better check your form...;-)

Eric J

Hey Eric Et Al,

      Just checking in. working out is going well. now that the weather is slightly better I can commute on my bike more without worrying about some douche not paying attention and hitting me because they did not see my 4-7 blinking and steady lights. Anyway that will help my overall bike miles but I still need to work on getting in long bike rides on Saturdays and a longer run on Sundays. All in all it is still feeling ok though I have not been meeting my training goals yet 

1st Brick of the season!  I did my first brick of the season the other day -- 15 miles on the bike (ok, well it was on my trainer but I set up outside and had a genuine headwind while not moving foward!), hop off and did a crazy fast 5k (8:15/mile)!  Felt like I was going to wretch afterwards, but actually recovered pretty quickly and felt good -- lots of ice on the knees and stretching. 

 The best part is seeing real tangible results of training.

I am getting bored however, since my training program is just time-based -- "x" minutes running, "y" minutes in the pool la-de-dah . . . . I picked that program because it was long-term, emphasized run, and manageable from a time perspective, but I think I need variety.  I'm going to try working intensively on the bike and building leg strength/endurance.  Here's a great leg excercise a physical therapist friend taught me:  set up a step aerobics step (1 or 2 risers), stand all the way on the left edge on your right foot with your left foot off the step, then step the left foot straight back and drop to a lunge, don't let your right knee go beyond your right ankle, then straighten up using just your right leg, pause to balance and repeat, then move to the other end of the step and do a set on the left leg.  It's really powerful!

Weight loss is going so-so -- Weight Watchers for Men is great but you really have to work at it and it's tough being so totally programmed -- training, work, and food too -- but I've dropped 16 pounds over 3 1/2 months so it's working . . . .

Happy spring!! 

Elliot- Another great exercise to build leg and core strength using the step is a Muy Thai step up kick.

Step onto the platform with your right foot and raise your left leg high keeping the knee at a right angle, then step down and repeat. Do a set of 10-15 then repeat with the other side. Keep your core tight through the movement....

Eric J

2 hour ride this weekend. Finally. it was a good workout and a good time. Beautiful weather out. Now if I can only find routes in my area that don't stop lights/signs that I can ride on from home it would be so much better! I do not mind the hills that much as I am working on gearing down and spinning up them and then gearing back up at the top to keep my cadence close to the same the whole time. Also working on not getting out of the saddle to climb and I found I was able to overtake a lot of cyclists doing that. Now if only I could actually get faster than what I am averaging...