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5/1/11 5:44 P

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Had a good race. Not outstanding, but met all of my goals. Made some mistakes, but preformed very well for an early season event. I'm going to post my results in the race results section.

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4/29/11 10:57 P

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I did a little more research. I think I'll be fine with just the wind breaker, a skull cap and gloves. I'll tape over the vents on my helmet and a little duct tape on my shoes too.

On the run, I think I'll just throw on a light cycling vest if I'm chilly or just a headband.

I'm still on the fence about socks. Definitely not bothering with leg warmers.

They say it will be chilly for about the first 5 miles or so.

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CRYSBROWN1's Photo CRYSBROWN1 Posts: 1,150
4/29/11 6:15 P

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The countdown is really winding down for you, I cannot wait for your race report!

That is a toughie with proper race wear. I'm also hot for road races so my cut off before I wear anything more than shorts & a tank is 30 degrees but here in RI we never have nice weather so I think that it may be different. Perhaps just take a lot of options, talk to some of your elite buddies & then decide when you get there how you feel. I know that nerve wracking feeling though when the weather is iffy, I have never had to do a triathlon in those conditions though.

Do you carb up? Are you starting that now?

I am excited for you, best of luck!!

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4/29/11 12:04 P

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2 days left!

The forecast is stillshowing mid ot upper 40's for the start of the race. I'm debating what ot layer with . I'm pretty set on a long sleeve jersey under a lightweight, aero (snug fitting & stretchy) rain jacket, along with a skull cap and cocks. I'm not so sure about gloves, and leg warmers. Glvoes are pretty quick ot toss on, so I might as well. But the leg warmers could take 20 seconds or so.

I may just have to talk with the other fast guys and elites and see what they are doing.

I've just never done a triathlon where it was under the upper 50's at race start... and I've never been this thin doing it.

On the other hand, I've done several cold and rainy bicycles races and 5k's. But in those, you could wear what you needed at the start. I've also finished a very cold wet road race with near hypothermia too. Not much fun.

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4/28/11 11:59 A

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On the long rides, don't forget to bring plenty of food and water or $10 to stop at a convenience store for something.

For 2-1/2 hours even in cool weather, you'll want 2 of the larger 24oz bottles. In warmer weathe, you'll need a 3rd, and in really hot weather probably a 4th bottle.... meaning at that point, you might want to do 2 circuits for a water bottle pick-up at or near home or plan on stopping to buy something.

On long rides, you'll want to eat 2-3 servings of carbs so you don't bonk. 1 could be a sports drink, the other could be like a banana and a snack bars or some cookies. I've thought about mixing up some of my own snack bars using brown rice syrup, honey, almonds, shredded coconut and some oatmeal. Don;t feel like you need fancy sports drinks and such. If its' lower intensity, regualr food is fine. At higher intensity liek races, you need soem thing that empties your stomach quickly, hence eating gels and sports drink...liquid diets.

This first race is an indoor swim. My 4th race is indoor pool too. My 2nd race in 2 weeks is open water with a wetsuit required! with water temps around 60F. My 3rd race is an outdoor pool. My 5th and final "A" race is open water, but it's mid July and water temps are usually over 80F.

I never practice open water. I don't have a good place to go nearby and It would waste too much time traveling and such. I also think it might psych me out a little. If I have a bad swim in practice, it could get in my head at a race start. Overall, I think it's unnessesary and I've never had an issue swimming continously vs. doing flip turns in the pool. Actually I swim a lot faster times open water... assuming the courses are accurate. I also find it goes by faster and feels easier to me. Best of all, open water are mass or wave starts so you get to race head to get with your competition in most cases and can draft off a slightly faster swimmer and gain more time.

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CRYSBROWN1's Photo CRYSBROWN1 Posts: 1,150
4/28/11 10:57 A

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How exciting that race day is fast approaching! My big race isn't until June but hopefully it will warm up by then. Is your swim portion in open water? I'm thinking that it's going to be a bit cold...no? If so do you practice in open water too?

I think that all your practice is crappy weather will make you so much stronger for race day. That is a great idea about fixing a flat! I had a chain malfunction on my second Sprint tri & I almost cried! I thought that I was going to have to drop out right there but they had a bike mechanic fairly close to my location so I ended up just losing about 4 minutes or so which is a big deal but what can ya do.

I am wishing you beautiful weather for your tri!

Thank you again for the advice, that's it...I will be increasing my long bike rides to at least 2.5 hours starting next week.

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4/28/11 10:31 A

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BTW - sorry for all the typos. I didn't bother using spell check and I type too fast. I really don't talk that way.... unless I try to talk as fast as I'm typing...LOL.


UPDATE:

Finished my last hard workout last night. I'm totally fed-up with rain and cold weather. It's been either under 55F or wet and rainy for every workout I've doen outdoors hte last 9 days. I havent; run or bikes in sunshine in like 2 weeks. Just that time of year I guess. Makes you appreciate the nice days more.

OTOH, it's probably good for my upcomming race. The current forecast is a high of 56F and raining. Morning temps will probably be in the mid 40's. On my Friday morning swim workout, I'm going to practice T1 with some layers. I hate taking to time ot add clothing, I love fast transitions, but I think it will be unavoidable even for the fast guys.

I plan to put on socks, my new Pearl Izumi Pro Aero jacket and a skull cap if it's over 50F. Under 50F, I'll add leg warmers, a long sleeve jersey and gloves. If it's raining, or liekly ot rain, I'll wear the extra layers regardless. For hte run, if it's over 50F, I'll take off the jacket and put on a vest. If it's under 50F, I'll leave on hte long sleeve jesey and leg warmers and just take off the rain jacket... unless it's raining hard, then I might leave it all on. I'll throw on a head band too. The race belt goes over the top of it all.

Looks like it could be a pretty miseable race. I've doen 2 or 3 cycling raes in cold wet conditions in college. I did really well, but it's definitely wasn;t as much fun. One race it was even snowing before the start. That was a criterium. It was pretty sketchy, but I'm a good bike handler so it was actually an advantage for me.


So today it's a short swim inthe afternoon and mowing the lawn tonight if the grass is dry (that sort of counts as a workout)

Firday it's a short swim in the morning, then a short run or 4-5 miles in the evening with a few short accelerations to loose things up.

Saturday morning it's a short easy bike ride of probably around 14 miles before packing up to travel to the event.

Sunday... Race Day! I just run only for my warm-up and throw in a few pushups to get my arms loosened up. The start takes so long, it's pointless to try and be "warm" at the start. Best to just get good and warmed-up, loose, get your head clear and focused on the job ahead and stretch out really, really well. I stretch out completely twice before a race.


I'm almost tempted to practice changing a flat tire a little before tis race. Rain seems to dramatically increase the liklihood of flats. I've read that a really good cyclist or triathlete can change out a flat in under 1 minute. Considering your getting rest that whole time, it might only cost you about 40 seconds. So don't think you're race is over if you get a flat. Just stay relaxed and get it changed. On a long trianing ride you want ot take your time and find wher ehte puncture is and what caused it. In a race, you just take your chances, sweep the inside of the tire really quick and figure that more leaks took a few miles to develope, so you'll have a good chance of finishing even if the rock or glass is still embedded in your tire. I can probably get it changed in under 2 minutes.

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4/28/11 10:13 A

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Whith your scheduel, it's good ot have variety and 2 layers of periodization. The first is the 3 pahses of training, base, building/strength, and peak. The base, is all aerobic, 60-70% HR, and just putting in mileage. This will improve your hearts pumping efficiency.

Sidenote: I actually dropped my resting heart rate 10BPM in 6 weeks by focusing ONLY on lower intesity longer workouts. I had to compeltely "recalibrate" what heart rate correlated to a hard or easy effort because my zones totally shifted along iwht my pace frmo losing some much weight.

In the build phase, you cna do some early season races, but the focus is on threshold traning. Improveing your lactate threshold. So this is lots of intervals of varying length and pace combined with hill repeats in both running and cycling.

As you get 4-6 weeks form you "A" race, the race you want a really good time in, you'll shift to VO2Max workouts. This is typically time trails and high speed pace work, like on the track. Such as ladders (400-600-800-1200-800-600-400 meter intervals above race pace with 200M walk/jog inbetween) or just 400M repeats. But oyu want your heart rate at or near max, really pushing yourself ot your limit, without injury. SO a good warm-up and stretching before these workouts is CRITICAL. SO it 1-2 days recovery afterwards.

I haven't followed this strictly, and have thrown in some faster stuff earlier on.

Remember ALWAYS, ALWAYS eat something woth protein and carbs within 30 minutes of finishing your workout. Even better on heard days is to have with you an extra water bottle with you recovery drink and drink it during cool down and stretching. Especailly on workouts lasting over 60 minutes. And ALWAYS cool down 5-10 minutes and stretch.
Then, during each phase, you want to increase intesity for a few weeks build to a "He** Week" then have a light week to recover. The total time will remain about the same, just change the intensity and quality of the workouts.


Double workouts are great. I mainly use them to get in my swims in the morning. So I do 3 doubles a week, then run or bike at lunch or after work. I sometiems on harder weeks do a triple workout on Wed. Each segment 45-60 minutes.

For you long run, I'd work up to around 90 minutes or 10-13 miles depending on you background and what you can handle. Increase distance 1 mile at a time per week. For long bikes,

Also, I made thsi mistake, treat long runs ro bikes as "Hard" days, the same as doing intervals. So the day followng a long workout, you want a shorter recovery day, or just swim only. I was sometiems using my longer workouts as recovery because of the slower pace. But i think that was a mistake and didn't allow me to recover.

6 mile runs are a good average target. Longer runs should be longer and easy runs should be shorter. For hte bike, I'd target 16-30 mile rides if possible and your longer ride should be closer to 2-1/2 to 3 hours if you can fit it in.

You can also make you long workout a brick. But I'd make sure it's 2-1/2 hours long combined. Why that lenght? Because an Olympic event takes 2-3 hours (depending on you pace). You need ot be accustomed ot workout out for that length of time. As you get faster, you harder workouts will occassionally need ot be that length. At some point, you need a hard training effort near race intensity that's the same lenght of time as the race.

This also gives you a chance ot practice your nutirition for the event. You'll want to consume a bottle of sports drink and 1-2 gels on the bike to have pelnty of energy and electrolytes for the run and being able to only drink water.

For workout scheduleing, be obcessive about the time you schedule, but not exactly what you do... only that it's either a hard or easy recovery effort depending on what you did the previous day.

Biking in the rain is a comfrot level thing. There is less traction, but in reality, it's only about 20-30% less, and hoepfully youre not haning out the corners. hte water is a little hard on older steel frames, but newer aluminum nad carbon don;t really care. Modern bearings and such are all sealed. We're also not taliing riding in a downpour, visibility is too low. Mostly just wet roads and a light sprinkle.

Visibility is a concern running and cycling. IN the evening or morning when running, I always were white ro bright colored tops. I even have a neaon yellow cycling jacket a irun in that I call my "lottery ticket". If a car hits me when I'm wearing that jacket and I'm injured, I'm almost guranteed a fat settlement because there no way they didn't see me. I also run against traffic and use sidewalks when possible. But traffic is ver,y very light wher eI live.

ON the bike I ALWAYS use a flashing LED light on the back of my bike in ALL light conditions even on a sunny day. I use a white colored helmet, and often wear bright colored cycling tops. I again, also have my "lottery ticket" jacket in wet or cooler weather along with some white rain capes.


remember if you want ot get faster, you have to train faster, but listen to yoru body and don't exceed your limits. If your legs are sore and won't recover, then just swim only for 2 or 3 days only wht a very short/easy bike or run mixed in to stretch it out. When I had a bad, bad knot in my quad (was actually limping when I walked) I swam 6 days that week. it got better and was nearly 100% in 3 days. If I pushing it, it coudl have become a muscle tear and I'd been out for 2-3 weeks.

Going faster makes the race easier because it's shorter. I think the elite guys that race at a high intensity for 2 hours have it a lot easier than thseo that slug it out for 3 hours. I've finished in 2:38 and I should be able to put in better than a 2:05 effort this year. Believe me, running a 37 minute 10k will be a lot easier than a 43 minute 10k I put in 3 years ago. The main difference, 40lbs and 3 more hours per week of training.

On hte run, weight is everything. In you early seaso nand base phase, keep you focus on triming dow to YOUR ideal weight if possible. It might take a couple seasons. You running with get SOOOOO much faster you won't believe it. But don;t be obcessive and don't try to lose more than 0.5-1lb per week. Once your in the build phase, you want weight loss to be 0.5lb per week max, other wise you'll struggle to build the muscle you need for speed.

Whew... lots of info I've learned, most of it recently.

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CRYSBROWN1's Photo CRYSBROWN1 Posts: 1,150
4/28/11 9:01 A

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WOW - thank you so much for the solid advice once again...you should seriously be my tri-coach!

I try to make my long bike ride a 2 hour bike ride on Sundays, is that long enough you think or are you talking even longer?

My runs are typically 6 miles each & I just cut back to 3 days because I love running but it gets in the way of tri training. Should one of those runs be even longer do you think? I try to keep it at 6 miles so that way when I do short road races I am still prepared for that too.

I do a brick workout of a 1 hr bike ride then a 6 mile run 1 day per week, I think I will try to incorporate your brick repeat idea.

I am fairly consistent with training, even last year I was pretty good with it. My problem last year was that I was still learning so I would go through the motions but I don't think that I was getting the most out of my workouts at all. This year I'm really looking to benefit from my training far more. I'm not saying that I am looking to place - (ehmmmm, like you!) but I do want to be a middle of the packer & not towards the back. So I am looking for everything/anything to spice up my workouts to ulimately get faster!

I am sooooo not good about being flexible in my workouts! Some of it is my own obssessiveness & some of it is just due to being a busy parent & working. If I don't have a plan it's hard to get it done. Even when I know that I have things coming up that will interfere I try to rearrange things so far in advance so that I have control over the situation. That is why weather changes are such a nuisance! Cold doesn't bother me since I'm in New England, I ran outside in the winter with snow, ice, sleet, you name it. I always stayed away from biking in the rain though, I always assumed that it ruins the bike or that the lack of traction makes it extremely dangerous, that's not the case? So, on days that I am scheduled to bike & this happens I just hit the gym but I know that nothing beats the real thing. I do hill intervals on the stationary bike & I'm glad to know that if I have to get my workout done that way that would be the most productive.

Are you suggesting that each week I should attempt to mix up my schedule? I thought that I had finally mastered a schedule to ensure that I am not overworking my body when I am exhausted but perhaps you are onto something. Also, I currently only do 2 days of double workouts, 1 day a brick workout & the other day a morning then PM workout. I changed it this year to this type of schedule because I found that the PM workouts would cut into family time too much. You think more double workout days? I noticed that you do doubles a bit.

Well good luck with your training, I really like to read about it because it gives me some ideas of what I can aspire to.



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4/27/11 9:58 P

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Correct on brick repeats. That's just going form bike to run then repeat back to the the bike again. It gives you an opportunity to practice T2 and elements of the T1 transitions.

Consistent 8-10 hours is plenty for a Olympic if you're not trying to have a "Breakout" season. Just be sure to increase you hours and mileage by about 10% a week. I got a little greedy and was close to pulling a quad muscle. Don't overdo it and make sure you have a solid base phase. Meaning lots of miles at a pace between 60-70%HR. That might even require walking on your running just a little.

I trained 7-10 hours when I first got back into triathlons in '05-08. I had very good results, but definitely lacked some of the endurance I have now. I was also a lot heavier.

I stay aero all the time except for sharp or technical turns, or when climbing and I'm below about 15mph.... or below 12mph with a headwind. I also get out of the saddle occasionally on hills. But not too much because then your partially overlapping your running muscles. Staying in the aero position is free speed a long as it's reasonable comfortable.

I'm fairly aggressive... my saddle is about 4" higher than the armpads on my aerobars... but i am still reasonable comfortable. Later in the season or next season I might mess around with my position a little more and see if I can get just a little lower.

There are pros that on short time trails under 15k won't even take a drink or wipe spit or sweat off their face. Completely focused and in their aero position.


For intervals running or biking, I wouldn't do more than 3 hard/fast workouts including intervals or other speed work like a practice time trial. I'd only do one workout that involves maximum speed like a time trial or fast repeats on the track once a week. IF you do more, you'll likely find you legs are still flat and your not getting as much out of your training. The fast stuff needs to be fast & hard and the slow stuff slow.

Ultimately listen to your body and don't be afraid to take a day completely off once a week. Also try to get in 1 long run or 1 long bike once a week. It could still be a "Recovery" workout.

On rainy days I rearrange my workout schedule and run, or sometimes I suck it up and bike in the rain. You may have ot race in the rain, so you might as well bike in it occasionally. I hate using a trainer or spinning bike for anything other than a short recovery ride. I'd rather layer up and ride in 35F temps for 2 hours than bike indoors for 2 hours.

Otherwise, do a lot of intervals on the indoor bike including climbing "riding out of the saddle". Be really really sure you have the seat height and position set correctly.

I think a lot of times you might as well just get in another swimming workout.... do a little strength training, plyometrics and some short indoor bike and treadmill. Mix it up.

Due to weather, you can;t be too strict on your schedule.

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CRYSBROWN1's Photo CRYSBROWN1 Posts: 1,150
4/27/11 9:33 P

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MOTOGUY128 - Hope I am not breaking into your blog here! LOL...

You are going to do great on your race, especially as an age grouper, you'll definitely place for sure!

Questions for you, since apparently you are my tri-hero ;)
1 - What are brick repeats? Are you saying bike then run then bike then run again etc? How long would you recommend for that?
2 - To go faster on the bike do you suggest aero position the WHOLE time? When do you actually sit up?
3 - I have recently (as of this week) upped my training time for an Olympic Tri to 10.5 hours per week, is that enough do you think?
4 - For bike workouts (I do 3) would you recommend only one day of bike intervals?
5 - On days that it is rainy & I have to use the stationary bike at the gym, how can I make the most out of my workout? Is it actually helping my real biking at all?

Whew...that turned out to be more questions than I thought!

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4/27/11 3:01 P

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I'm just going to say it here... I'm committing to a practice swim next week to see what my time is like... if it's decent, I will sign up for my first mini-tri in June.

Kristine

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Run a beautiful race.

"To give anything less than your best is to sacrifice the gift. " --Steve Prefontaine



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4/24/11 11:02 P

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1 weeks to go! Had a fun, but food filled easter weekend celebrating combined b-days for 4 kids and 2 adults. I still squeezed in some good workouts so I was only about 1300 calories "over" for the weekend. So a little off track, but not completely derailed.

Fast Practice race was OK Sat. morning. Legs still flat on the bike. I took the run easy and went a moderate pace. My left quad is acting up again a little, but nothing too bad.

1 more harder workout Monday and Wed. then I start taper. The weather for race day is a concern. Latest forecasts had rain and 50F at the start. MY ride Saturday was 50F and wet and a rainy ride Friday evening, so I got a little better feel for with layers I'll need.

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4/22/11 11:18 A

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9 Days left!!!

I got a response from the race director. She recommended staying in age group since I don;t have any confirmed results. I was leaning that way anyhow.

Rain, rain go away! Rain today, nice tommorrow than rain on and off most of hte next week. Right now forecasting rain and 65F for a high on race day. that means mid ot low 50's at the start of the bike. I've spent so mcuh money on gear. But I still didn't feel like I had a good race day solution for a jacket. Co I picked up a Peral Izumi Pro Aero jacket. Form fitting and stretchy so I'm hopign it easy to put on wet. Although I might layer it with arm warmers and keep them on for the run along with maybe a head band for a little warmth. On the bike I think I'll tape the vents closed on my aero helmet and wear a skull cap that's quick to throw on.

Overall, a rain race actually should favor me. I always raced well in poor conditions and I'm a good bike handler and there are a lot of turns on this course that many non-cyclists will be slowing down a lot more for. I've done a few crits in the rain in my college days and it was my advantage then too.

The trick ot cornering on a bicycle is the following:
1) stay relaxed (don't panic even if you think you're going too fast)
2) Brake prior to initiating your turn to set you speed. (Advanced manuever... "trail brake" late as you start to lean-in, but well before fully leaned over).
3) Use front and rear brakes equally
4) Did I say to stay relaxed. Keep arms loose and stay light on the saddle.
5) Weight the outside pedal, this also keep you light in the saddle so you can absorb bumps.
6) Keep your weight forward so it's somewhat balanced frotn to rear. Less of an issue on a tri bike because of the forward geometry. Advanced manuever (for higher speed and more gradual turns, stay in the aerobars).
7) stay aero as long as possible and only sit-up when you need ot start braking. Be aware... you might freak-out the corner marshal a little.

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4/19/11 9:51 A

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So I was debating if I should race as an Age Group entry or Elite. Elite has prize money, but I don't know how deep the payout is. Probably only 5 places... and spread equally men & women even though far fewer women enter these races as elite (I guess nothing wrogn with a little affirmative action as an incentive to get more women involved).

Anyhow, based on my trianing times, I think I'll be betwee 5th and 10th overall, so near the bottom 1/2 of the 12 or so male elite entries the last 2 year. I would win my age group fairly easily depending unless another "sand bagger" shows up.

On the other hand, this is the first race of the season, elite start is 30 minutes earlier, I already registered Age Group (not sure iif the RD will let me change it anyway), and I technically don't ahve any proven qualifying times to support my claims, only training.

On the plus side, in the elite, I'll have more direct competition to race against since it's starts in 2 or 3 waves rather than a 10 second staggered start. But, waves will be spread out by 8 minutes, so you're really only racing against 7-10 other competitors directly. Tough call. In triwthlon, most of the time you're against the clock anyway because its' usually waves starts of some sort.

I'll probably just stay in the age group and not put any real pressure on myself. Maybe even shorten my taper a little and focus more on the following race 2 weeks later, slightly longer, open water, that's a little smaller and I'm likely to place better at.

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4/18/11 12:24 P

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It's getting closer! 13 days left. 9 days ot start of taper. Just 3 "hard" run and 2 hard bike workouts left to see some more improvement.

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4/14/11 3:24 P

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I guess this topic is sort of my own little blog. Feel free to comment or ask questions.

My workout plan for the next 2 weeks leading up to my early season race. I think tsi is a good stretegy to follow for an early season race for any level. Just lower the overall distance and/or duration, and maybe drop a few workouts per weeks if you are short on time.

Thursday (recovery day):
Lunch – Swim 45 minutes ~2800y
PM – run 3-4 miles easy

Friday (recovery day):
AM – Swim 55-60min – 3000-3300y
PM – OFF (family time)

Sat. (speed work)
AM – Swim 45-60 min – 2600-3200y
PM – Practice Sprint Race (no swim) – 1/2 mile warm-up run stretch) 16mi bike, 5k run (full race gear), 1/2 mi cool down walk/run

Sun. (long recovery/long ride)
Mid morning or Afternoon – 35-40mi ride easy

Mon. (intervals)
AM – Swim 50-60min – 3000-3300y
PM – Intervals – 6 mi - 1/4 mile sprint HR175, 2 minutes recovery HR 145-155. (WU & CD 1/2mi)

Tues. (recovery)
AM – Bike 50-60min easy (16-20 miles)
PM – OFF

Wed. (He** day)
AM – Swim 50-60min – 3000-3300y
Lunch – Spin class - 45min
PM – 6 miles – 0.75mi 5k race pace HR165, 0.75mi recovery HR 135-145

Thur – (Rest day)
AM – OFF (sleep-in)
Lunch – Swim 45min or Run 5 mi easy (depending on weather)


Fri – (hard day)
AM – swim 50-60min – 3000-3300y
PM – 1 hour TT (plus 2 mi WU & CD)

Sat. (recovery)
AM - Long run 7-9 miles easy
PM – OFF

Sun (training race intervals)
Afternoon – Brick repeats – 4 X 4 mi bike & 1 mi run – full race gear

Mon. (recovery)
AM – Swim 50-60 min (3000-3300y)
PM- OFF or Bike easy spin 30-40 minutes

Tues. (pacework)
AM – Ladder – 400-600-800-1200-800-600-400M. 200y/2 minute walk/run recovery. All 5k race pace. (WU & CD 1/2 mi)
PM – OFF – or 3-4 mi easy run

Wed. (recovery)
AM – Swim 45-50 min (2400-2800y, focus on drills, long rest sprints)
PM – Bike 40-45min easy spin

Thur. (start taper)
AM – 6mi run – accelerations every 1/2 mi for 30 seconds 5k pace. Target HR 135-140 between accel. (inc. 3/4mi WU & CD)
PM – off

Fri –
AM – swim – 40-45min – 2000-2200y (focus on drills)
Lunch or PM – 30-40 minute bike – accelerations for 30 seconds every mile.


Sat. (Taper)
AM – easy spin 12mi, verify all gear packed.
Afternoon – travel to event location

Sun. (RACEDAY!) (450y swim, 14mi bike, 3mi run)
Check-in & set-up in transition
Warm-up – 5 minute run easy, stretch, 5 minutes easy with short accelerations, stretch. Carry water bottle. Dress to stay warm.
Verify transition area one last time, make final decision any gear needed due to weather, get goggles and swim cap, take final drink of sports drink and an energy gel. Keep warm clothes on as late as possible (hand to wife or set aside near start if possible)
Optional – swim warm-up laps in pool
RACE – Swim - Focus on steady but fast swim pace, clean turns. T1 Running to transition, run through what you’re putting on first, 2nd 3rd, etc. Bike - Sprint out of transition pedaling on tops of shoes, stay relaxed while trying to get into shoes, and continue to maintain momentum. Accelerate up to threshold pace (just slightly anerobic), stay aero, but relaxed, keep cadence up, get breathing under control. T2 – get feet out of shoes early, brake late but down to near zero, don't forget race belt & hat if raining. Run – get up to speed quickly and settle into early fast pace. Focus on good form, high leg cadence; keep arms, hands and face relaxed. Last 1mi, keep pace up breathe barely controlled, getting ready for final kick in the last 1/2 mile. Last 1/2 mile start to accelerate, kick hard final 200y, high leg turnover on toes. Cool down with recovery drink, 1/2 mile walk & job, stretch, drink recovery drink, eat banana or snack.


Typical Swim workout
1) Warm-up 500-1500y (starts out easy and pace increases)
2) Stretch
3) Drills – Kicking 200-600y with or without board + strokes drills 250-500y
4) Intervals – 1000-1500y total. Repeats of 50-500y. Rest 15-40 seconds between reps.
5) cool-down – 50-150y easy

Occasionally (once a month) – 400, 500, 900 or 1600y time trial


 current weight: 172.0 
 
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4/11/11 2:11 P

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Was absolutely flying Fri. on a 1 hour training TT. excluding WU & CD, averaged 23mph on a hilly course. Still lacking leg strength it seems to push the heart rate up higher. Still running below my Anerobic threshold other than on hills.

This weekend I'll get a good chance to push harder with short intervals doing brick repeats.

20 days left!

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4/8/11 9:50 A

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Leg feels 100%!!! It must have only been a bad muscle knot taht formed from a leg cramp and wouldn't release.

I'll still lay off the running speedwork and intervals for now. But doing a fast bike ride tonight. Good stuff.

23 days left!

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4/6/11 12:21 P

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25 days out! I'm stoked! I've dropped 40lbs since the fall, 33lbs since I raced last year. My last trianing ride, I averaged 1mph faster than my pace in my one and only race last year. ( new TT bike helps, compared to a road bike with clip-ons).

I'm putting in more trianing time and better quality and directed trainnig than ever before. I've done research into diets for endurance athletes. I feel like all the pieces are comming together for one fun and fast race season.

Even being sidelined a weeks with a minor quad strain isn;t getting me down. I probably needed a light week anyway. Then build up to 2 solid weeks of strength and speed workouts follwed by a short 3 day taper. My first 3 races a not "A" races, so no need for a full blown 7 or 10 day taper for peak performance. They are also sprints lasting around 60-65 minutse so carb loading is unessesary. No need to carb load unless the raec is over 90 minutes. You body can store 1400 calories of sugar along with burning perhaps 600 calories in fat and consuming 300 caloiries during a fast 90 minute race. Beyond that's you'll want a little more sugar stores and have to consume more carbs during the race.

Remember hitting "the wall" in any endurance race isn't just a matter of muscle fatigue. It's primarily related to improper nutrition combined with too fast of a pace or inadequate training for that pace.

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