SWBKRUN MENTOR GROUP - FULL (Page 2)

Hey everyone. Got room for one more? Sounds like a really great group to join and I like the fact that there are a lot of questions flying around already, as I know I will have some as well.

I'm 27 years old and am currently living in Houston, TX. I've got an amazing wife, a lovable cat, and an athletic (read I can never tire him out) labradoodle named Cowboy. I just started my training last week. The only organized sport in my background is basketball while in high school (I was a trumpet playing band nerd). I've been weight training and running consistently now for 6 years. I've only run one race, the Peachtree Road Race 10k, while I was in college. Never done a tri though.

My goals for this year are to do a sprint in May some time. There's one in the Woodlands that I've been eyeing. After that I want to evaluate where I am with my training and determine if I want to keep doing sprints or to kick it up a notch to an Oly. I'd also like some race specific goals, but I know those will come later.

Swimming has been the biggest challenge. I did my first 20 minute swim (with some 30 second breaks) last Tuesday and I know I looked like a wild animal thrashing to stay afloat and get from one end to the other. I've since learned there is actually a proper technique to swimming I'm gonna try to put some of that theory into practice tonight.

Just bought my first road bike last week and ordered the shoes and pedals that should get here tomorrow. Two things should add to my biking fun this week. I've never clipped in and I've never ridden a road bike before. I'll let you know if I break my hip.

Running is the one aspect of tri's that I am most comfortable with. Put one some shoes and go. But alas, there is one more issue. I have a nagging knee problem on the outside of my left one. I’ve been told it’s my IT band acting up. I haven’t been able to remedy the issue, but can avoid it for the most part if I run on trails and keep my distance down. Anyone ever have a similar problem?

Well, sorry for the extra long post. I look forward to seeing everyone’s progression. This should be a lot of fun. Maybe I should save such long post for a blog? I'll keep that in mind next time.

Benson

WELCOME BENSON! PLENTY OF ROOM HERE! Have you ALL noticed a trend??? It is the swimming. That is completely normal. The only way to remedy this is to pratice. Join a swim class for adults. It is usually called "SWIM MASTERS" or something to that affect (don't let the name scare you. They seperate the lanes, and work outs by your skill level/experience.). This is a great way to get in shape, and have someone work on your form. Another course is called Total Immersion.

You will fall on your bike. That is normal. Don't start out on the road your first day. Ride local (your street, neighborhood, or grass for that matter), even have someone hold your bike up while your sitting on it, so you can practice clipping in and out of your pedals. What I like about my TEAM here is that you are all starting roughly in the same level. What I DON'T LIKE IS THAT YOU ARE ALL FROM SUNNY STATES (for the most part) and I am up here in Seattle where I don't get out as much.

Steve, my name is Jim. Swimming is my strong discipline and I can vouch that it will come quickly once you get in the water. When I got back into it, it was hard for me to swim 10 minutes at a time, and now I can go for an hour without stopping. So, it will come quickly. Now, if I could only say the same about the running...

Nice bike by the way. I am riding a 10+ year old Atala road bike, but until I get better and know I am in this for the long haul, I am going to keep on riding her. I am committed, so I don't have any thoughts of backing out, though. Any suggestions on the running? Proper form, foot strike, etc? Any help is appreciated.

Jlarge.. I found this on Active.com (www.active.com). Hope it helps.

The difference between 'style' and proper technique
By Michael Yessis
American Running Association
July 28, 2004

Some runners have a smooth style, others are awkward. Some hit the ground hard, others have a very soft landing. Some runners are economical, others waste energy. Some lift their knees high, others shuffle. Some runners lean forward, others run upright.

You can find runners with all these different characteristics in the same race, but which is the best "form" is usually decided by who wins. We tend to copy winners, and as a result ignore what could be a more effective technique for each individual.

It is simple to say everyone has their own pace and runs their own style. To some extent, this is true. Your body can decide what "feels best." However, this may not always be the best technique for speed. The reason is that you are not born with correct running technique, it must be learned.



The basics

Runners are often discussed in terms of their style. Style is an individual characteristic, and should not be used as a measure of how well you run.

Style refers to whether you cross your arms in front of your body, or whether you bring them straight up or off to one side. Style also refers to how you raise your knees, and to other physical characteristics.

While everyone has his or her own style, there are basic elements that everyone must have for the most effective running technique. Only then can you have the correct techniques which ensure safe and productive running. How these basic elements are executed can still be an individual matter.

For example, consider the forehand stroke in tennis. If you watch some players, you will see their back swing brings the racquet up and back, while others bring it back level with the ground. Still others lower their racquet and bring it back in an underhand motion. But the key element is they all bring the racquet forward perpendicular to the ground when they hit the ball (except when they put a topspin on the ball).

Consequently, all the players make good shots because their racquets were doing the proper thing when the balls were struck. This is good technique.

The same concept applies to running. There are some things you must do, while other things can be done in the many ways that determine your style.

A key element of running which shows many differences between runners is the touchdown (or footstrike), which is how your foot makes contact with the ground. Some runners land on the balls of their feet while some land flat-footed. Others land on their heels.

With some exceptions, sprinters usually land on the balls of their feet. Flat-footed landings are more common in middle-distance runners (two to three miles). Heel landings tend to be standard for long-distance runners.

The key element which makes all these landings safe and effective is pawback. Pawback is the name given to the movement in which you bring your foot back just prior to contact with the ground. The term comes from the move a cat makes on a scratching post. If you watch, you will see cats reach up and out slowly and then pull downward, hard and fast, to grab the post.
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In running, you bring the swing leg up and in front of your body, and then bring it back for your landing. You do this for an important reason; it reduces the braking force of your landing. Keep in mind, when you are traveling forward your body has inertia (or momentum) like a flywheel. This means that while your body is in motion, it will continue in that direction unless it is prevented by some other force.

If you landed on your heel in front of your body, it would block your forward progress. As a result, you would experience a shock to your body which, if repeated many times, will lead to an injury.

Further, if you land on your heel with your feet pointing too far upward, this means you did not bring your foot back in a pawback motion. As a result, the inertia of your body goes into your foot, which creates tremendous landing forces. To prove this, take a small running step and land on your heel with your toes high (don't take a big step, because you can jar your body severely). You will now understand the big force you can experience with this faulty technique. This is why running shoes have built-up heels. They must absorb this force.



From the forward leg position, if you bring your leg backward you will find you can still land on your heel. But it is the front part of your heel, rather than the back part. In this case, immediately on landing you will feel much less force.

In addition, you will bring into play the muscles in the buttock and back of your thigh to push you forward during the support phase (while your leg is in contact with the ground). Because of this, you will run faster.

These muscles help to bring your center of gravity forward, so that when you push off with your ankle the forces will be directed forward, not upward. For example, sprinters who use pawback effectively have only about an inch and a half of vertical movement of their bodies.

For sprinters

Sprinters bring their leg back so powerfully that they land on the ball of their foot when it is directly under their center of gravity. Not only does this create greater forces to push their body forward, it produces no braking force. In other words, the speed of their leg pulling back equals the speed of the body moving forward.

Landing on the ball of the foot instead of the heel creates greater loading on the calf muscles, which must contract. These muscles absorb the landing forces from the body and, because they are like elastic, give some of them back in the push off. This is why sprinters do not want shoes with great energy-absorbing properties. Shock-absorbing shoes would reduce their driving forces and slow down the runner.

For distance runners

Similar principles apply to distance running. With pawback, your body passes over its support on the ground as quickly as possible. This allows maximum loading of your muscles with the lowest braking force. But this will not happen if your shoes absorb all the forces!

In summary, although there are different ways to land, each touchdown should follow pawback. The slower the pawback (as in the marathon), the more you land on the back of your heel and slightly in front of your center of gravity. The faster the pawback (as in middle distances of, say, 1,500 to 3,000 meters), the more you land flat-footed and almost directly under your center of gravity. In the fastest pawback of the sprinter, you land on the ball of your foot exactly under your center of gravity.

These are biomechanical basics of running. Most successful runners use them, although there are individual variations. Unfortunately, you can't see all these details of landing even with an experienced eye.

A careful analysis of these features can follow only if they are captured on film and played back frame by frame. A biomechanics lab at your local university and a number of sportsmedicine professionals can give you a video analysis of your gait. If you have been plagued with injuries, this may be a worthwhile investment.



--------------------------------------------------------------------------------


Michael Yessis, Ph.D. is a specialist in biomechanics and kinesiology. He works with runners doing biomechanical analyses of running form and prescribes specialized exercises for the individual. Visit his Web site for more information at www.dryessis.com or check out his book, "Explosive Running: Using the Science of Kinesiology to Improve your Performance."


Volume 9, Number 2, Running & FitNews
Copyright The American Running Association.

Thanks, that makes sense. I will try to make a conscious effort to focus on this as I run. I think my main two issues right now are increasing volume and losing weight.

Lol at least we both have a sense of humor here Steve. I've actually gained 10 pounds while being at school and noticed I eat here a lot more than I did at home. I'm hoping the strength training will help me put on a little more weight too with the muscle mass I should gain. I'm going for another swim today, this time I'll keep track of distance and time, I'm determined to find a way for my body's motion to slow down a bit. Oh sorry about forgetting to tell you the date of the triathlon, but it's April 14th so exactly 18 weeks to train. Also one last question before I'm off for my last class lol school sucks to oblivion. I've noticed most training plans on this website suggest swimming and biking on the same day, but I've noticed personally that swimming tires me out a lot more than running so I've been running and biking the same day. Does it matter?

It is not going to matter now, however, make sure that you getting your swim/bike bricks. It is a "strange feeling" to go from bike to run, and good to get used to this!

Steve,

I am starting my first ACTUAL workout tomorrow night at a pool with the Tri-Club. I have pulled a 16-week beginner course workout off this site and will be adapting to my workable days as you suggested. The good part is that there are "swim nights" with the club on Monday and Wed nights and I will be able to get those in. I am also going to use the stationary bike at the gym to fulfill the cycle section of the workout until I make my bike purchase (this weekend it will be ordered). Because I have zero running experience, what do I use to gauge my limits? How hard should I run? heartbeats etc? Seems to be a ton of details available but not very many descriptions in "non-runner-speak". I imagine that I will be starting out with a creative mix of walk, jog, and run. I do understand the importance of warming up, stretching, and cooling down. When and what should I work in for strength training at the gym? Do you have a beginner type weight routine you can request? Reps, sets, and all other details would be appreciated. If I am jumping the gun, please let me know. I just do not want to miss out on any training or train incorrectly. While I am hearing many people talk about this as the off-season, I am going to need all 4 months to get into racing shape for the Sprints that start in late April and/May. Good luch everyone!

Ryan,
Keep in mind that you really need to listen to your body when it comes to running, if you are out of breath walk for a little, or slow your jog. You really want to go out for a run and "feel good." What I mean by that is that you don't want to be running to the point where you can't have a conversation w/ someone because you are too out of breath (when you do speed work that's a different story-but not there yet!). It is more about logging time out there, and as you do this you will find what is working, what is not working. Many people actually use a heart rate monitor to gauge their running effort, but I think (keep in my this is my opinion, may be wrong) that you should really just get the miles in (it may hurt), and once you have establish a good base you then start using a heart rate monitor. Others, may disagree, and that is fine, but I really only use a HR MONITOR when training for 1/2 iron and longer, but everyone is different. AS FAR AS WEIGHT TRAINING GOES??????? I have to look into that more. I have not, and will not ever lift weights. Sorry. More to come.....

Just curious, why don't you do weight training?

I'm a just wimp.... Never lifted weight.. No muscle (no desire) in my arms, and 25 years of soccer pretty much gave me some good leg muscle. I for some reason don't like it! I personally feel like the best way to get in shape (tone wise), is by using your muscles in the everyday stuff (more of a tone, than a bulk up?). Hope this makes sense. I am no pro (not even close), but maybe this is why!!! Maybe I should start.

I have read a bunch of articles (who knows if they are good or bad when you read them online) about lifting for TRI. They all say to stick with high rep and low weights for toning muscles. I guess it is just another way to cross-train those muscle groups. I just do not want to be unable to perform my bike/swim/run workouts properly because I am sore from lifting. I think I will stick to my out-of-gym workouts for now until I build a better sense of how my body will react to all the new exercise. Will I be the only guy without a Speedo at my first club swim tonight I have never made that purchase and I am at least 25lbs away from even thinking about it

Hey if there's room, I'd like to join this group.

My name is Jared and I'm a middle school teacher/boy's coach. I did a sprint triathlon last year and it hooked me. My performance was awful (especially the swim) and I'm currently just starting back to training and have 4 tri's on my schedule (all sprints, though depending on how my training goes, I may add an Oly). I'm also trying to drop 50 pounds at the same time (so I don't look like a beached whale in my trisuit).

My strongest part is my run, which is still pretty slow (I average a 9-10 minute mile). My biking is decent, but I'm weak on climbs, and my swimming is abysmal.

I'm really looking forward to getting serious about this. Hope there's room for me.


Edited by jaredog 2007-01-10 1:28 PM

Just think of it this way... You will be getting a better workout than everyone else due to the drag your suit will cause. If it is an issue, just wear your bike shorts. But I wouldn't worry about that AT ALL!

Welcome Jared. We are looking forward to a strong year!

Thanks! Me too!

Steve,

I had my first swim workout last night with the TRI-CLUB at a local pool! WOW...I have always enjoyed recreational swimming but that my friend...is a real workout! I was in a lane with some other beginners and felt completely comfortable. We warmed up some and then did some different "kick" and "pull" excersices. Those were followed by some stroke work and sprints to wrap up around an hour of swimming. My legs are definately weak. There was a biker there that kicked circles around me when not using arms and I pulled circles around him when not using legs. There was a group instructor there that helped with the basics and I feel like I will learn a lot from her. I am noticing that some of the proposed workouts online will be hard to follow in the beginning. I would not have gained anything (in my opinion) by swimming for exactly 22 minutes last night ("long swim day"). I am going to need to get the basics down with regards to fundamentals first. Do you agree? I have been eating at home all week as suggested and I plan on walking/jogging/running tonight.

Great job with your first swim. My first swim workout ever was awful. It was pretty much just flailing around in the water. I'm not much better now either.

Good work at the swim class. Stick to it, listen to the instructor, and BE PATIENT! You just busted out an hour long swim, w/ some "minor" breaks in between. Great job.

Hi Steve, I'm Paul. I live in Beaverton, Oregon.
I'm a newbie to Tri; a weak swimmer & runner, but I love to MTB.
I hope to run a few 5K's this year, and a sprint-tri here in the Portland area.

Awesome Paul. Welcome to the world of TRI. GOOD LUCK. KEEP US POSTED

Jan, WELCOME! Hood to Coast is sweet! I am looking forward to talking that this year as well. What the heck were you doing on the west coast? Any who!! Welcome.

Steve, I clicked on the link at the bottom of your messages...how are you affiliated with this suppliment company? Work for them or just love their products? Any of them good for beginner athletes?

www.amino-vital.com

Edited by buyerryan 2007-01-11 4:31 PM

I was sponsored by them last year. Good stuff, w/ lots of FREE SWAG! I didn't use a lot of there stuff during Ironman Training, however it was great for shorter distances....


Some real nice clothes to!

Edited by swbkrun 2007-01-11 4:34 PM






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