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HELENGUNTHER's Photo HELENGUNTHER Posts: 294
8/7/10 7:06 P

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N extra week off in between the two races would be more ideal, but its still doable. Just really go easy on the running after your 1/2 marathon. Maybe just an easy 2-3 miles later in the week. And take 1-2 days off after your 1/2, maybe just get in an easy swim a couple of times that week. Once on the bike that week should be good, too. Rest will be your friend.


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SUNNYBR's Photo SUNNYBR Posts: 1,681
8/7/10 12:31 P

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great posts! I too am working towards an oly, so am reading with interest. I know last year I was able to do spin class frequently before I got my bike, and id definitely made me very strong in the bike, but I was working it in the class, no slacking. Now that I have the bike i am working on adding miles, but will incorporate the drills mentioned here - thanks!

Glad to hear too about the training distances for bike/run workouts. I just signed up for a half marathon to help force me to increase my distance volume up. However, i later realized my half race is the week before the Oly race.

Do you think that is pushing it? I figured that for a taper/rest week either way.





Beth


Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.

- Goethe


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GRIF01's Photo GRIF01 Posts: 1,424
8/3/10 8:51 A

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great advise! Gives me food for thought too.

I agree that spinning can help if the tension is correct and you are working it! I have kids and can not always get away with road rides and runs. I have to rely on my gym (w/ daycare) to get some training in.

I went to a great class Sunday morning, where she actually did the single leg drill mentioned below. It was a very good stregthening workout. I then followed it by speed work on the dreadmill. I think that getting outside is the best training, but if you can't then the gym in better than sitting on the couch!



"Commitment to the body machine. It was as critical as the commitment to the goal itself. " -- Richard Christian Matheson, "Third Wind"

"If your core is weak, nothi


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HELENGUNTHER's Photo HELENGUNTHER Posts: 294
7/31/10 2:28 P

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Gladgad gave you some great advice for training on the bike. The other thing I would add, is to do some interval training on the bike and some hill repeats. Find a stretch of road where you can ride continuously for about a mile. Go really hard, then recover for about the same time. Do that 6-8 times. Hill repeats also help to make you a stronger cyclists, even if the tri you're doing doesn't have too many hills.
Spinning can be helpful, but only if you try to simulate the feel of the road on your spin bike. I see so many people spinning with such a low resistance, that when they get on the roads they can't make the transformation to the road.
You don't need to do an OLY distance training session to compete an OLY tri. Over train your miles on the bike and the run separately,and then do a 35-30 mile ride followed by a 30 minute transition run. As long as you are putting the distance in on your runs and bikes on other days, and your aerobic base is good, you should be able to complete an OLY tri.

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GLADGAD's Photo GLADGAD Posts: 5,690
7/31/10 2:07 P

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I think spinning DOES count. I haven't been to a spin class yet, but want to start. I'm so busy right now that it's hard to work in yet another workout. Besides, the weather is good for outdoor cycling right now.

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
LAPPELSON Posts: 169
7/31/10 1:59 P

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Thanks very much - I will definitely try that drill - it sounds like a real strengthener.
Do you know if spinning at the gym would "count" as miles on the bike? I can't always take my bike out so I've been trying to increase my time on a stationary bike at the gym. Not nearly as much fun but I'll take the miles where I can find them.

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GLADGAD's Photo GLADGAD Posts: 5,690
7/31/10 1:41 P

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Hi Lisa, I haven't done an Oly yet, but want to soon. The past year has been all about running for me, and I've only done one sprint this year. My second one is next week.

I, too, need to increase my speed on the bike. I was told the way to do that is to ride lots of miles, and to incorporate some speed work in those rides. I started riding 3x a week from 10 to 18 miles at a time. While I know I need to make my long rides much longer - at least into the 30-40 mile range - I have found that my average speed has increased a good bit from when I started riding more 2-3 months ago.

Earlier this year I signed up with a tri coach who does group training, and she taught us the correct way to pedal, and gave us various drills to train the muscle memory. Every time I go out I concentrate on form. I think because of that I am more efficient in the saddle than I was 2-3 months ago as well.

The drills include: One legged spinning, concentrating on scraping the bottom of foot on the down stroke, and pulling up on the up stroke. Do each one separately and for about 30 revolutions per leg.

When you're riding think about making circles as you pedal, then make smaller circles, concentrating on your form. Pedal at a cadence of 90-110 revolutions per minute. That should have you at your most efficient stroke, which will help increase speed and endurance.

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
LAPPELSON Posts: 169
7/31/10 12:35 A

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I did my first sprint in May and was bitten by the Triathlon bug! I had plans to do another sprint in the beginning of September, but due to a change of circumstances, I now have a lot of time on my hands and the first thing that came to my mind was the possibility of signing up and doing the Olympic distance instead.
I have a good aerobic base and can do each of the distances individually (but not that fast). However, I'm wondering what would be the best way to train to

1. combine all the disciplines to go the full distance without crashing
2. go faster (especially in biking - it's my weakest discipline. How do you increase your speed on the bike?)

Any thoughts would be great! Thanks, Lisa

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