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My position changes (gets better) with the more time I get on my bike. I typically stay off my tri-bike until training for a tri (usually only 2x per year), and am always incredibly sore on my first few rides, as I can't get myself into position without stretching muscles that I haven't used in awhile.
Bottom line - that's it ...hard 30 seconds, then jog real easy for 30 while the heart keeps pumping hard at first then settles just a bit before the next cycle starts. Hold nothing back on the hard 30's; put no effort into the recovery 30's. I suspect that part of the idea of jogging instead of walking or stopping is that it's easier on the legs and feet to go into and out of a jog than it would be to 'break' hard and then push off again.
Dude, I did abs on Sunday morning for the first time in a long time, and they still hurt. Seriously, it hurts to cough. Apparently I need to focus a little more on my core....I did the Chest/Back and Ab ripper last night as well.
I was showing off a little too much on the leg press on Sunday and now know what Jenna Jamision must feel like after coming back to work after a long vacation.Dude, I did abs on Sunday morning for the first time in a long time, and they still hurt. Seriously, it hurts to cough. Apparently I need to focus a little more on my core....
I gained 6 lbs over the holidays
Good luck man. I hope it all goes well for you.
Fingers crossed for you!So you're going nuts and feeling fat? Welcome to the normal taper. Trust your training.
Thanks. I'll post on Sunday about how my first marathon went. Hopefully its good news.Good luck man. I hope it all goes well for you.
Good luck!Thanks. I'll post on Sunday about how my first marathon went. Hopefully its good news.Good luck man. I hope it all goes well for you.
Does JJ take vacations from her "work?"
I gained 11I gained 6 lbs over the holidays
Grue: my ab's are also screaming at me, letting me know that I really need to re-focus on my core.Last night was my Plyometrics for PX, and I loved the workout. Enough lunges to almost make Tri-Man tear up which would be awesome bc TM's tears cure cancer (unfortunately he's never cried). I'm only 2 days into P90, and am excited about making it part of my "routine."edited to add: Best of luck Steel Curtain! It's almost Go time!
I hear you. It's been a major struggle for me to get back out there. Took 10 days off from Dec. 19-29 and only was doing 15 mpw for most of November and December before that. Fat and slow and out of motivation.I finally forced myself to get out there and run 5 this a.m. It was pretty bad, but I'm hoping it's gotten me going again. 7 weeks ago I ran 5 miles at a 146 HR and did it at an 8:01 pace. Today I again had a 146 HR - and an 8:29 pace. F me. Starting the Pfitz 18/55 on Monday and I'm not sure I'm really in shape for it - going to try it anyway though.
Go to this site and download the Heart Rate Calculator excel spread sheet. Once you know and plug in your HR max and resting HR, it will give you a range of HR training zones. It's not exact, but it will give you a ballpark. BTW, those are some kick-### paces for your long runs. Wow.
I'm registered for the NY one on Sunday, August 14 at 10 a.m! First Warrior Dash for me.
Damn you are putting the miles away. Impressive.
I'm registered for the NY one on Sunday, August 14 at 10 a.m! First Warrior Dash for me.
If you haven't been to their FB page, its worth a look, with tons of photos and videos. I have an old Austin Power Halloween Costume I am thinking about running in (and ruining).
To qualify as a Budweiser Clydesdale it must have stockinged feet and a blaze patterned white mark on its face; castration is also required.Kinda the anti-Wicked Weasel (which is also NSFW), eh? BTW, I couldn't find the Clydesdale pouch size, so I gave up.I think we all should get are Bourbon Chase gear here. Don't forget to get the correct pouch size.
Well, at least I have the castration part coveredTo qualify as a Budweiser Clydesdale it must have stockinged feet and a blaze patterned white mark on its face; castration is also required.Kinda the anti-Wicked Weasel (which is also NSFW), eh? BTW, I couldn't find the Clydesdale pouch size, so I gave up.I think we all should get are Bourbon Chase gear here. Don't forget to get the correct pouch size.
I'd probably just go ahead and start next week, but don't beat yourself up too bad if you have a hard time with some of the workouts. Just do your best and work yourself back into shape.
Not that I am an expert, but I don't see where you couldn't handle the 18/55. The first six weeks aren't that strenuous. I'm always amazed at how quickly form returns - and I think it will for you, as well.
Dude, I feel you. I seriously need to get back into the habit of running in the morning, but lately I've been totally unable to do it. In the past, I could get by with 6-7 hours of sleep, but apparently not anymore. So if I want to get up at 5-6:00, then I guess I need to be in bed by 9-10:00 (instead of 10:30-11:00 like I'm doing now). Not a lifestyle change that I'm thrilled about making, but it is what it is.
fixed. It used to come back fast. It gets harder each year for me. I'm guessing this is why Tri-Man works out twice per day, 8 days a week. __________________It's totally normal to lose fitness when you take time off, but it comes back fast.
Sign me up, that is my kind of conditions!!!!! I'd kill for just wet right now.
You ultimately want to build up to a 10K, right? If you were just running, and that was it, I would point you to Hal Higdon's 10K plan, but the tri people in here are going to be able to do a much better job of giving you something tri-specific. The main thing with building up your running mileage to to increase it by no more than 10% per week. Don't try to boost the distance of your longest weekly run too far too fast either, but that's probably not a major concern right now. As long as you have a good pair of shoes and increase your mileage slowly, you should be fine.
10k maybe later his summer depending on how the first sprint tri this spring goes. The sprint tri is 750M swim, 15 mile bike ride, 3.1 mile run. So for the next 12 weeks, my goal is to safely be able to run a 5k. The times/cardio I'm not concerned with - the base is there from cycling. I just want to pace it properly so I don't do too much/too quick and end up hurt.
You ultimately want to build up to a 10K, right? If you were just running, and that was it, I would point you to Hal Higdon's 10K plan, but the tri people in here are going to be able to do a much better job of giving you something tri-specific. The main thing with building up your running mileage to to increase it by no more than 10% per week. Don't try to boost the distance of your longest weekly run too far too fast either, but that's probably not a major concern right now. As long as you have a good pair of shoes and increase your mileage slowly, you should be fine.
60/30/10 swimming/running/cycling training regimenYou actually have the reversed. Just some ballpark figures, but your looking at 18 min swim, 45 min bike, 25 min run. Since you're on the bike twice as long, you should be putting heavy emphasis there. The running will help you in all three disciplines. Obviously more swimming will help and is a good thing, but don't sacrafice elsewhere just to churn out laps. You may want to try to find a pool swim tri for your first event.
What I would do for this is to cover 3 miles, three times a week, but to do various walk-run combinations. Something like this:Week 1: Run for a minute, walk for a minute. Repeat until you cover 3 miles.
A key will be to practice 'bricks' - do some biking, then quickly change shoes and go for a run. It's a rather indescribable feeling the first couple of times you do it. You feel like you're running in place, but actually, your pace is probably quite good because the legs/hips are warmed up and coming off the fast rotation of the bike.
Go run a 5k and report back.Based on your statements, brick workouts should be added asap. That's biking and running back to back with no rest. You need to get your legs used to it. You also may want to practice running after getting out of the pool. Many people have balance issues after being prone for awhile and then sprinting to the bike rack. Probably the lowest hanging friut is learning how to put your shoes on very quickly.10k maybe later his summer depending on how the first sprint tri this spring goes. The sprint tri is 750M swim, 15 mile bike ride, 3.1 mile run. So for the next 12 weeks, my goal is to safely be able to run a 5k. The times/cardio I'm not concerned with - the base is there from cycling. I just want to pace it properly so I don't do too much/too quick and end up hurt.
You ultimately want to build up to a 10K, right? If you were just running, and that was it, I would point you to Hal Higdon's 10K plan, but the tri people in here are going to be able to do a much better job of giving you something tri-specific. The main thing with building up your running mileage to to increase it by no more than 10% per week. Don't try to boost the distance of your longest weekly run too far too fast either, but that's probably not a major concern right now. As long as you have a good pair of shoes and increase your mileage slowly, you should be fine.
Perfect. Thanks!!! I needed to get my bearings on the HR activity, and this did the trick. The key that I picked up for now is to target a HR in the low 140's for my long runs (based on calculuated max of 174 and measured min of 56) ...I've been pushing that a bit too hard.
You're right BnB, but for the wrong reason. Gene won't be physically able to achieve 60% of his time in the water. Just ain't gonna happen. I'll be shocked if he gets more than 2-300yds done the first time out.Gene, when you do your swimming, go out with the idea you are working on form. No sprints, nothing but trying to swim with good form. Drills to develop good form. Take it as it comes and the fitness will build itself. Form is what will get you home, though, so make that a priority. You want smooth, strong, and fluid with as good a form as you can produce every session out there. Your first few weeks in the pool will probably be embarrassingly short sessions. That's OK. The goal is to have you comfortable for a 500yd swim by April. That's only 10 laps and you can get there from here. You don't need 4,000yd sessions to get there (and you won't be able to achieve that anyway, from your comments).As far as the running, when I started I was running 2.4 miles ('cause that was a lap around my neighborhood) three times a week. I'd go out, run, come in seeing lights and collapse. That lasted for 5 weeks or so until I managed to increase fitness a bit and then started building from there. With your cycling fitness you can probably go out and do a slow mile or two jog. If you can do that, great. Ivan's method is probably smarter and is a good starting point as well. Build from there. The general consensus is no more than 10% increase in mileage per week. Find what you can do and build from there. I wouldn't worry about any speedwork, sprints, or any of that jazz. Just run. A 5k is 80% aerobic, anyway.60/30/10 swimming/running/cycling training regimenYou actually have the reversed. Just some ballpark figures, but your looking at 18 min swim, 45 min bike, 25 min run. Since you're on the bike twice as long, you should be putting heavy emphasis there. The running will help you in all three disciplines. Obviously more swimming will help and is a good thing, but don't sacrafice elsewhere just to churn out laps. You may want to try to find a pool swim tri for your first event.I was told there were snacks in the green room over here? Avid cyclist planning my first foray into triathlons this spring - a sprint tri in mid April. Cycling is the leg I'm going to lean on, running I need help with, and the swimming scares the beejebus out of me. I've a good cardio base b/c of the cycling, so I'm pretty much planning a 60/30/10 swimming/running/cycling training regimen. My biggest concern with running is making sure I don't hurt myself since my lungs are going to be well ahead of my joints. I went to one of the local running stores today and got professionally fitted, so I have a good pair of shoes. Some advice on how to safely/most appropriately ramp up distances running over the next 10 weeks would be awesome.
LOL - maybe I'm an odd bird but I've never found anything useful with a brick workout.
Are you doing Powerman Alabama this year?Once you get past the big dog swimmers, even a bad swimmier won't lose huge chucks of time to the field. Here are some stats from a sprint tri last year with a 750 swim.Swim ranks - 1st 10:29, 10th 11:57, 50th 14:06, 100th 15:06, 200th 16:58, 300th 18:56, 400th 25:49Bike ranks - 1st 40:35, 10th 42:14, 50th 44:52, 100th 47:06, 200th 50:29, 300th 54:20, 400th 1:07:14Trail run ranks - 1st 17:56, 10th 19:26, 50th 21:44, 100th 23:05, 200th 25:35, 300th 28:46, 400th 39:31Difference between 50th and 300th is 4:50 on the swim, 9:28 on the bike, and 7:02 on the run. Notice the difference between 1st and 10th in all the events is 1:30. Any middle of the packer to upper quarter triathlete should be bike and run focused. Once you progress to the point that you are in the upper 10% in those disciplines, then the swim becomes the area with the biggest bang for the buck.Sand said:You're right BnB, but for the wrong reason. Gene won't be physically able to achieve 60% of his time in the water. Just ain't gonna happen. I'll be shocked if he gets more than 2-300yds done the first time out.Gene, when you do your swimming, go out with the idea you are working on form. No sprints, nothing but trying to swim with good form. Drills to develop good form. Take it as it comes and the fitness will build itself. Form is what will get you home, though, so make that a priority. You want smooth, strong, and fluid with as good a form as you can produce every session out there. Your first few weeks in the pool will probably be embarrassingly short sessions. That's OK. The goal is to have you comfortable for a 500yd swim by April. That's only 10 laps and you can get there from here. You don't need 4,000yd sessions to get there (and you won't be able to achieve that anyway, from your comments).As far as the running, when I started I was running 2.4 miles ('cause that was a lap around my neighborhood) three times a week. I'd go out, run, come in seeing lights and collapse. That lasted for 5 weeks or so until I managed to increase fitness a bit and then started building from there. With your cycling fitness you can probably go out and do a slow mile or two jog. If you can do that, great. Ivan's method is probably smarter and is a good starting point as well. Build from there. The general consensus is no more than 10% increase in mileage per week. Find what you can do and build from there. I wouldn't worry about any speedwork, sprints, or any of that jazz. Just run. A 5k is 80% aerobic, anyway.BassNBrew said:60/30/10 swimming/running/cycling training regimenYou actually have the reversed. Just some ballpark figures, but your looking at 18 min swim, 45 min bike, 25 min run. Since you're on the bike twice as long, you should be putting heavy emphasis there. The running will help you in all three disciplines. Obviously more swimming will help and is a good thing, but don't sacrafice elsewhere just to churn out laps. You may want to try to find a pool swim tri for your first event.Genedoc said:
