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2019-12-03 4:24 PM


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Subject: Rob Schwartz Group - OPEN
GROUP FOCUS: Training within the constraints of life; any distance


NAME: rmschwartz518/ Rob


STORY: I was planning on doing a triathlon for almost 10 years. Finally, about 5 years ago, I suffered through my first sprint. While the suffering was real, so was the enjoyment and is now a key part to my wellness - mentally, physically, socially, and emotionally. Truth is, I was inspired by my 8 year old daughter when she completed her first tri - story here on BT - https://beginnertriathlete.com/cms/article-detail.asp?articleid=2727

Since then, I've completed numerous sprints and olympics and 3 70.3 races.


FAMILY STATUS: I'm married with two amazing kids (boy/girl twins) who keep me active and engaged and inspire me to be better everyday.


CURRENT TRAINING: I'm a morning person and my training reflects that. I currently train 6-9 hours a week with a rest day every other week. I'm up at 5:30, training by 6 and off to work by 8. Sometimes I double with a night time session. I blend a masters swim program, with a Zwift workout plan, and running on my own, along with strength work once or twice a week.


THIS YEAR'S RACES: My last race was a 72.3 in Oregon called Beastman last July. The course was intentionally 2 miles longer on the bike.


UPCOMING YEAR'S RACES: I'm currently training for Oceanside 70.3 and toying with the idea of an Ironman in the fall. I'll throw in a couple of Olympics throughout the summer and probably some OW US Masters swims and perhaps a running race or two.


WEIGHTLOSS: As a triathlete, I lost over 20 lbs and am at and maintaining my ideal weight


WHAT WILL MAKE ME A GOOD MENTOR: I've been a teacher, principal, coach, camp counselor...basically, have always been in a position mentoring people. I worked for 3 years at an organization designed to mentor new teachers and helped develop curriculum for online community facilitation to support new teachers. I have learned a lot over the course of the last 5+ years in triathlon and don't look to just share that knowledge, but share it based on the needs of the people in my group. I'm also not afraid to say when I do not know and hope the group will support each other in coming to an answer. My wife would say I have limitless patience while maintaining and communicating high standards for excellence.


2020-01-02 6:02 AM
in reply to: rmschwartz418

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Subject: RE: Rob Schwartz Group - OPEN
Rob I'd like to join.

NAME: eea123 / Ed (https://www.strava.com/athletes/5983259)


STORY: I'm 51 and did my first Sprint in 2014. I overreached and attempted a 70.1 in 2015; cramped up on the swim at 0.5mi in. I did go ahead and complete the ride and run. In Fall of 2018 I did my first Marathon, 4hr 33min. I hit the 1/2 way point at just under 2 hours, but fell apart after that. 2019 has been a rough year, resulting in surgery this past summer. I'm on the back side of recovery (full release) and want to get back to at least a Sprint this summer.


FAMILY STATUS: Married 31+ years with one son who graduates high school in May of 2020.


CURRENT TRAINING: Also a morning person. I run 3.1mi every other day (pace is off at 10min/mi) and have started integrating weight lifting.


THIS YEAR'S RACES: No Tri's, just a local 5k in May.


UPCOMING YEAR'S RACES: Probably just a local Sprint.


WEIGHTLOSS: My ideal weight is 150 to 155, but I've gained this past year and currently weigh 168. I was down to 160 in October, but rebounded.
2020-01-02 4:25 PM
in reply to: eea123

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Kalispell, Montana
Subject: RE: Rob Schwartz Group - OPEN
NAME: RockHead / Tom


STORY: I'm 48 and have never done a triathlon. I have always wanted to try one though. On the bright side, I have been training for about 4 years on and off for a triathlon (I just never got around to doing one), so my athletic condition may be a little better than a true newbie.


FAMILY STATUS: Married with two grown sons.


CURRENT TRAINING: I am a little bit all over. I usually swim in the mornings before work (that's about the only time I can find a lane at the local pool), I try for 3 swims per week. I bike and run after work/weekend (3 days a week each) and lift weights 3 days a week (one session before work, one after, and one on the weekends). I usually do bigger days on the weekends.


THIS YEAR'S RACES: I am currently signed up for a Spartan Beast in May and the Coeur D'Alene 70.3 in June.

UPCOMING YEAR'S RACES: I have a couple sprints and oly's I will also sign up for when they open. I am also looking to possibly add one more longer distance event for later in the summer.


WEIGHTLOSS: Pretty happy where I am at.
2020-01-03 1:54 PM
in reply to: rmschwartz418

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Subject: RE: Rob Schwartz Group - OPEN
Hey Rob, I would also like to join.
I am 50 and have two teenage daughters, I did my first half ironman 2 years ago. Just started training for Oceanside as well. A little behind on my start have not trained in over 3 months. Would like to be more consistent since the race is only a few months away. My 14 year old is also a triathlete, she started about 2 years ago and has completed mini sprints and sprints.
2020-01-06 2:57 PM
in reply to: eea123


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Subject: RE: Rob Schwartz Group - OPEN
Great to have you, Ed. I followed you on Strava. Look for some upcoming posts and always feel free to post questions, comments, et. al. and contribute your own thoughts to the group./
2020-01-06 2:59 PM
in reply to: RockHead


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Subject: RE: Rob Schwartz Group - OPEN
Thanks for joining, Tom. Jumping in with two feet going tor a 70.3!! I too, have thought about a Spartan Beast, but don't want to hurt myself.

Look for posts, comments, questions, et, al. and please contribute the same to the group. Have a Strava account?


2020-01-06 3:01 PM
in reply to: jrrivera@yahoo.com


72
2525
Subject: RE: Rob Schwartz Group - OPEN
Hey there! Would be great to trade notes on Oceanside and I know you know - but a good idea to get something a bit more structured between now and then. Happy to share what I'm working off of.
2020-01-07 1:11 PM
in reply to: rmschwartz418

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131
10025
Kalispell, Montana
Subject: RE: Rob Schwartz Group - OPEN
Originally posted by rmschwartz418

Thanks for joining, Tom. Jumping in with two feet going tor a 70.3!! I too, have thought about a Spartan Beast, but don't want to hurt myself.

Look for posts, comments, questions, et, al. and please contribute the same to the group. Have a Strava account?


Sounds good. I do have a Strava account, but rarely use it. I mainly use this web site as my workout diary and have it open to the public. Do I need to be using Strava?

I figure if I hurt myself in the Spartan I can try the tri's later. The Spartan is real close to my house and one of the few races I can attend without a lot of travel. Looks pretty low key on the YouTube videos?
2020-01-07 2:04 PM
in reply to: rmschwartz418

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Subject: RE: Rob Schwartz Group - OPEN
How do I find you guys on Strava?
2020-01-07 2:08 PM
in reply to: jrrivera@yahoo.com

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Subject: RE: Rob Schwartz Group - OPEN
Any suggestions on what diet to use to drop weight while training?
2020-01-08 1:08 PM
in reply to: RockHead


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2525
Subject: RE: Rob Schwartz Group - OPEN
No need to have a Strava account. It's my version of porn (I look at it too often), and probably not good to encourage it. I'l check on your progress through this site. Let me know how the Spartan Race goes.


2020-01-08 1:11 PM
in reply to: jrrivera@yahoo.com


72
2525
Subject: RE: Rob Schwartz Group - OPEN
Here''s a link to my Strava account. If the group gets big enough, I'll create a group.

https://www.strava.com/athletes/10459503
2020-01-08 1:16 PM
in reply to: jrrivera@yahoo.com


72
2525
Subject: RE: Rob Schwartz Group - OPEN
I'm certainly no nutrition expert, but have accumulated a lot of wisdom over the last 10+ years as I went from 225 to 180.

My general advice:
1. Track what you eat for a week. MyFitnessPal is a great app for that.
2. Make small changes to your current diet. For example, sub chickpea pasta for regular pasta or cut out dessert every other day. Each time a change becomes part of your norm, make a new small change.
3. Eat a healthy snack or meal within 45 minutes after a hard workout. This refuels you and prevents constant eating over the course of the day.

Hope this helps and happy to expand on how this has worked for me. The commitment I made was to go more plant-based. I started over 5 years ago eating two meals a day plant-based. Now, I'm eating 95% of my meals plant-based.
2020-01-08 3:57 PM
in reply to: 0

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131
10025
Kalispell, Montana
Subject: RE: Rob Schwartz Group - OPEN
I am not an active user on Strava. I mainly just use it for measuring distance on my hikes (which I won't be doing again for a few months up here). I do keep an accurate workout diary on this web site however, and you are more than welcome to check it out.

I second the MyFitnessPal.com. When I started to document what I was consuming on a daily basis, it was pretty easy to see why I was gaining weight. I created some daily meal plans that gave me my daily metabolic caloric needs (using MyFitnessPal) and just stuck to those meal plans. Since I was working out everyday and only consuming my metabolic rate, my body was calorie deficient everyday and I started to burn my fat. The only significant dietary change I made was eliminating sugar snacks during the work week. I pretty much had to to stay within my daily allotment. Burn more calories than you consume.

Edited by RockHead 2020-01-08 4:07 PM
2020-01-09 1:13 PM
in reply to: 0


72
2525
Subject: Are we all running too much/often?
I don't know about you all, but I'm a mid packer at best. Still, I was training like i was competing for the win. What this meant was making sure I was running 3-4 times a week, which put incredible stress on my joints and feet. It would lessen the other disciplines, often for 1 or 2 days after a quality or long run.

So, what I did was do a data dive into mid-packers doing 70.3's. What I found is that most mid-packers run between 2:15 and 2:45 hours - essentially pacing between 10;15 and 10:45. If I were just running a half-marathon, I could go sub 2 hours and was training like that was my target. Why? I can run a 2:30 with very little training at all.

I'm trying something different for Oceanside 70.3 in April, namely, replacing a run with another bike. In fact, I'm limiting my running to 2 times per week - one quality or brick session and one long-run. The bike is the longest part anyway, so training more should both reduce my time and keep me fresher for the run. So, what does this all mean for my training?

I'm implementing a new system for me, I'm calling 4,3, 2, 1

Four bikes per week - one long, one interval, two recovery
Three swims per week - two quality, one recovery
Two runs per week - one quality or brick, one long
One strength session per week

10 sessions is a lot and not always doable. I prioritize to ensure 3 bikes, 1 swim, 1 run, and 1 strength. Six is always doable and I average 8. Amidst these, I am following the periodization rule with 3 weeks building progressively and then a down week.

I'm hoping to take 40+ minutes off of my 70;3 PR - from 7:11 to 6:30. I was close to 6:30 shape for my last 70;3, but it was actually a 72.3 with two extra miles on a very hilly bike course and a complete run bonk.

Thoughts?

Edited by rmschwartz418 2020-01-09 1:14 PM
2020-01-09 2:11 PM
in reply to: rmschwartz418

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Subject: RE: Are we all running too much/often?
That sound like a solid plan. Because of my lack of training, I am doing a 4,3,3 1 - for Oceanside

4 bikes
3 Swims
3 runs
1 Strength (when i can)

With some brick work here and there

I have the tendency to go out to strong and need to learn how to slow it down, but with time ticking I feel like I have to get it all in and then end up injured.

Are you in California?


2020-01-09 2:45 PM
in reply to: jrrivera@yahoo.com


72
2525
Subject: RE: Are we all running too much/often?
I am in NoCA - East Bay.. You?

Looks like you have a lot of training on tap. What do you use for workouts or a plan?
2020-01-09 3:39 PM
in reply to: rmschwartz418

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Subject: RE: Are we all running too much/often?
I'm in SoCA- Long Beach Working off a plan a friend of mine gave me for Oceanside.





Attachments
----------------
OceansideTraining Plan (2).xls (48KB - 0 downloads)
2020-01-09 4:52 PM
in reply to: rmschwartz418

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131
10025
Kalispell, Montana
Subject: RE: Are we all running too much/often?
Originally posted by rmschwartz418

I don't know about you all, but I'm a mid packer at best. Still, I was training like i was competing for the win. What this meant was making sure I was running 3-4 times a week, which put incredible stress on my joints and feet. It would lessen the other disciplines, often for 1 or 2 days after a quality or long run.

So, what I did was do a data dive into mid-packers doing 70.3's. What I found is that most mid-packers run between 2:15 and 2:45 hours - essentially pacing between 10;15 and 10:45. If I were just running a half-marathon, I could go sub 2 hours and was training like that was my target. Why? I can run a 2:30 with very little training at all.

I'm trying something different for Oceanside 70.3 in April, namely, replacing a run with another bike. In fact, I'm limiting my running to 2 times per week - one quality or brick session and one long-run. The bike is the longest part anyway, so training more should both reduce my time and keep me fresher for the run. So, what does this all mean for my training?

I'm implementing a new system for me, I'm calling 4,3, 2, 1

Four bikes per week - one long, one interval, two recovery
Three swims per week - two quality, one recovery
Two runs per week - one quality or brick, one long
One strength session per week

10 sessions is a lot and not always doable. I prioritize to ensure 3 bikes, 1 swim, 1 run, and 1 strength. Six is always doable and I average 8. Amidst these, I am following the periodization rule with 3 weeks building progressively and then a down week.

I'm hoping to take 40+ minutes off of my 70;3 PR - from 7:11 to 6:30. I was close to 6:30 shape for my last 70;3, but it was actually a 72.3 with two extra miles on a very hilly bike course and a complete run bonk.

Thoughts?


Looks like a solid plan coach. I hear you on joints and feet with running (I suffer from gout). I am trying to do 3 runs per week. I live in NW Montana and running outside is not fun this time a year, so I have been doing them at the gym on a treadmill. I think the treadmill is easier on my joints and I can really fine tune the workout with speed and grade adjustments. I typically run a hill program on the treadmill. Literally all my runs are uphill the entire workout (usually average about 3.3%). I will probably stick with the treadmill until trail running becomes an option up here. My plan is 3's baby! 3 swims, 3 runs, 3 bikes, 3 strength. Though I will probably drop and consolidate the 3 strength's into one workout after my Spartan race is done. I am also in the middle of a kickboxing session that will last until April. My first real triathlon will be the end of June. My 20 week plan starts Feb. 9th. Right now I am trying to do fairly easy workouts to build volume so I can really hit the ground running when my real plan kicks in (pun intended).
2020-01-09 9:35 PM
in reply to: RockHead


72
2525
Subject: RE: Are we all running too much/often?
Looks like you're doing a lot of great work. The important thing is to keep increasing fitness, and it seems like you're doing that. I actually really like running in the cold. Of course, where I am, it usually doesn't dip much below freezing.
2020-01-10 11:05 AM
in reply to: rmschwartz418

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131
10025
Kalispell, Montana
Subject: RE: Are we all running too much/often?
I may get out and do some running outside. We typically get around 3 feet of snow in the valley's and 6+ feet in the mountains. Really only leaves the plowed roadways as options and running on frozen pavement can put a real pounding on the body. I do enjoy skiing, which will get me outside and active during the winter also.


2020-01-10 12:22 PM
in reply to: rmschwartz418


72
2525
Subject: On tap for training this weekend
What do you guys have going on? Weekends are usually for long rides/runs. Here are my plans:

Saturday AM - swim 3000 yds. I'm also do a flip-turn clinic with my masters group swim coach. There are about 5 of us who don't flip turn and I think she finally got tired of it. I can theoretically do it, but have to really think about it for a good 5-7 yards before the wall.
Saturday PM - 7-8m easy run
Sunday - 40-45m ride w/ some hills. This will be my first outdoor ride in a while as I've dedicated myself to the trainer and Zwift, Looking forward to getting on the roads.

What about you all?
2020-01-10 1:42 PM
in reply to: rmschwartz418

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131
10025
Kalispell, Montana
Subject: RE: On tap for training this weekend
Ya, I have no desire to learn flip turns. I typically try to use the walls as little as possible to try and mimic race conditions. I see some Master's guys at our pool that almost cut their swim distance in half because they are good at flip turns and get strong pushes off the wall. I am terrible at swimming and need to earn every yard I get.

My usual Saturday would be:
Spin Class - 1 to 1-1/2 hours followed by a 30 minute run on the treadmill. However, Wahoo was having a sale this December where one could buy a 2018 Kickr refurbished for about $400 off. I picked one up and am in process of getting the Kickr and my ancient road bike put together. It seems most people have 11 speed cassettes nowadays. My bike has a 7 speed cassette. So, I will be skipping the bike this weekend to work on that and get it configured. I plan to use Zwift as well and will forward my credentials when I get everything up and running. I will still do the 30 minute run (about 3 miles) on Saturday.

Sunday will be:
1500 yd endurance swim
1 hour of my Strength Routine 3 after
2020-01-11 10:21 AM
in reply to: RockHead

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131
10025
Kalispell, Montana
Subject: RE: On tap for training this weekend
I need to revise this Sunday as I just learned that the local pool will be closed this weekend for cleaning. I am going to try and get my bike all set up today and log an official bike workout on it tomorrow. My next Swim will be on Wednesday before work.
2020-01-11 12:53 PM
in reply to: 0


72
2525
Subject: RE: On tap for training this weekend
Flexibility is core to any training program .I'm likely moving my run to tomorrow. We'll see how I feel in an hour or so.

Edited by rmschwartz418 2020-01-11 5:28 PM
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