New person needs help please - Page 2 - Triathlon Week

jtwhitmor · 11-16-2003, 04:37 PM

The things I found most helpful in my tri training is a trainer (I live in the midwest too and that wind and ice can be nasty) if you are training in the winter. Put in a movie and just spin when you don't want to go outside. If you want to spend a little more I like the Spinerval videos. A friend and I have a few and we trade around every few weeks. The ones we work on are the 45 min hill or speed workouts. Track workouts with a group did me wonders for my running. We meet once a week and do speed work. I can't push myself as hard alone as I can with some friendly competition. I have a heart rate monitor which I like. It can give you some great information on your body but nothing you can't do just by being observant. I waited a few years into competition before I bought mine. I'm gald I did because from training without one I learned to gauge my health and limits. I like the science of the numbers though. I live and die by my training log. You can buy all sorts, books, computer logs but I made mine on the computer I could customize it.
I agree with triple threat. Invest in the training then upgrade the gear. The gear is fun though;)

DrRob · 11-16-2003, 07:38 PM

[Only registered and activated users can see links. ] Try this link for some helpful
info

Jim Dugan · 11-17-2003, 07:59 AM

JT....

Thanks, I'm trying to be patient waiting for my rollers to arrive in the mail.... I have discovered the last few weeks that riding when it's below 40 is not very fun.

Went running with my sister this weekend... she runs 4-5 times a week, and with her setting the pace my time was much better compared to when I run alone.

DrRob · 11-17-2003, 11:40 AM

Jim,

I went to Dental school at marquette - Wisconsin winters are nothing compared to Northern Ontario!

Jim Dugan · 11-17-2003, 12:02 PM

DrRob....

Good friend of mine is also a Marquette grad.. he always said the beer kept him warm during the winter...

I'm sure it is very cold up north of the border...

By the way... thanks for the link you posted previously... I'm on information overload right now... but it's great to have a lot of resources to review and consider.

DrRob · 11-17-2003, 01:50 PM

Jim,

How many days do you take off per week? I am having a hard time fitting all the workouts in + strength training and take a couple days off! I am kind of using the workout from the link I gave you (beginner sprint) but am modifying it by adding weights 3 days per week (light, high reps). I have always worked out - but just this past week I have modified my training for triathlons.

Jim Dugan · 11-17-2003, 02:08 PM

DrRob....

I have yet to fully develop a schedule... having never done anything like this before, I'm flying blind....

I also will not have access to a pool until late Feburary.

That said, right now I try to ride at least three times per week, 17-23 miles per ride.

I don't like running at all, so I'm running 2 times per week. Sometimes only once per week maybe 1.5 to 2.5 miles per run.

By early spring, i hope to have a schedule in place with a steady bike, run, swim schedule that I can use each week.

DrRob · 11-17-2003, 02:56 PM

I also find running hard - I have a hard time running 3 miles right now. I am sticking to treadmill running - until the weather gets better.

TripleThreat · 11-17-2003, 08:03 PM

I've been doing this schedule. It's from Triathlon 101

Mon -- Off

Tues -- 30min Swim Drills (PM), 30min bike easy spinning(PM, following swim)

Wed -- 15min easy running (AM), Weights (PM), 30-45min easy spinning (PM, following weights)

Thurs -- Swim -- Key workout (PM), 20-min tempo (Zone 3) run (AM)

Fri -- 15min easy running (AM), 30min swim drills (PM), 30 min easy spinning (PM, following swim),

Sat -- Bike Key Workout -- 60min ride, high cadence (AM), weights (PM)

Sun -- Run Key Workout -- 30-45 min easy run (AM)

Am = upon waking, before breakfast (5am on weekdays, 8am on weekends). PM = afternoon, 3-4:30

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It's less intense that what I was doing, which was basically trying to beat my best time every training day. Since its less intensity, it's higher volume/frequency. I like it b/c it keeps you focused and you get to drill quite a bit.

I have a treadmill and bike rollers. To this point I still train outside (Northern Illinois), although those days are numbered. The cold doesn't bother me, but it's starting to rain daily and the snow is coming soon.

I've been "spinning" at the YMCA on the Lifecycle after I swim, but on the weekends I try to get outside. The problem with NoIll is the darn wind. The wind coming straight at you makes it difficult to train at the proper "zone". It's funny doing an "out and back" and riding at 38km/h there, and 21 km/h back.

Note about bike rollers, much harder than it looks.

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I just took a week off. I was due for a recovery week, but was sick, so I said screw it, and took the week off and got things ahead of schedule.

I'm a Bio/Phys Sci teacher, husband and father of a 2-year old (and soon to have another one) and this is about as much as I can train right now. Once I gain experience and start training olympic distances, the frequency will decrease, but the length of workouts will increase a bit (but so will my pace).

Jim Dugan · 11-18-2003, 07:59 AM

Triplethreat....

I grew up in No. Illinois... (NIU grad) now living in N. Indiana and facing the same challenges training outside. Very windy lately.

I run at night which is fine, but don't like to ride when it's dark which now seems to be anytime before 7:30 am and after 4:30 pm.

Got my first set of rollers in the mail yestrday... set them up last night and rode for 55 minutes this morning.... spent a lot of energy trying not to roll off the darn things.... hoping it gets better with time. Seemed like a pretty good workout, and I was still able to get to work on time this morning.

DrRob · 11-18-2003, 09:40 AM

What are rollers?

Jim Dugan · 11-18-2003, 10:02 AM

DrRob...

For indoor training on your bike.

The bike sits on top of rollers as you balance and pedal.

I'm no expert, but a trainer generally locks the back wheel of your bike into a stand of sorts and you pedal with wind, fluid or magnets providing resistance.

The rollers involve the back wheel of your bike resting between 2 drums with the front wheel on another.

A rubber band/belt runs from the back rollers to the front one.

If you do a web search using the term bike rollers you should be able to find sites that have better descriptions than I'm able to give.

Some people love trainers, other think rollers are the best...

Ultimately I went with the rollers.... after just one 55 minute session on them i think I made the right decision.

TripleThreat · 11-18-2003, 01:21 PM

Here's the difference.

People use rollers because they want to be good cyclists. They really teach you to ride in a straight line. You have to concentrate all the time as if you were really riding.

People that use trainers, just want to get on the thing and ride and let their mind drift, or watch a movie, etc.

There is a time and place for both, but rollers increase skill, trainers do not.

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***EDIT***

Thought I would include my distances for more perspective.

Run: anywhere from 1-6 miles. Short runs are 1-2 miles, key workout is a 3 mile tempo run, and long workout is 6 miles.

Bike: Key workout is 14 miles, long workout is 26 miles

Swim: Key workout is 500 yards (increasing weekly), drill workouts can be from 500 to 1,500 depending on how I feel. I was doing 20, 50m intervals with 45s rest in between. But, now I am doing less intervals with only 5-10s rest in between. The focus has been on decreasing strokes per 50m, and perfecting technique.

Jim Dugan · 11-18-2003, 01:29 PM

TRIPLETHREAT....

I sure had to concentrate this morning....

I'm just hoping that at some point I will be able to focus more on riding and less just trying to avoid rolling off the side of the rollers.

Does it get easier?

TripleThreat · 11-18-2003, 05:07 PM

I have no idea, I used my rollers once. I am still trying to get outside ... or AI ride the lifecycle at the YMCA (following swim, or weights).

I need to get on the rollers a couple of times per week. The first time I rode them I slid off a couple of times. It has to get easier, doesn't it? :)