@Coach P - i think I have it narrowed down. My chiro did xrays and said everything looks good. Looks like the fins I have been using for some of the drills has been putting extra pressure on my low back causing my ankle to go out. he recommended layimg off the fins for a few weeks until the muscles get used to swimming again. Will keeep you oosted.
@Coach P - i think I have it narrowed down. My chiro did xrays and said everything looks good. Looks like the fins I have been using for some of the drills has been putting extra pressure on my low back causing my ankle to go out. he recommended layimg off the fins for a few weeks until the muscles get used to swimming again. Will keeep you oosted.
I just transitioned from the Get Faster Plan to HIM. I did a 5k TT last week and my VDOT increased to 43.27. Do I update my training zones based on this 5k test or do I need to do a longer TT since I am now in the HIM plan? My threshhold time is ~30 seconds faster than at the beginning of the GF plan.
My race is 6 weeks out. What I have been doing on my swim is obviously not working. I have attempted to follow the plan, i hired a pretty reputable swim coach in town, and my results are still about the same as they were at the beginning of the season.
I am doing Augusta as my A race this year. I know it is swimming with the current, so times will be faster.
What suggestions do you have for me? I am typically in the 2:30+ Per 100 meter club come race day. I pretty much start 15-20 mins in the hole when i start the bike. I typically pass a lot of people on the bike and the run at every race thanks to the EN approach to training.
I have been making HUGE improvements in both the bike and the run this year, but it's just not happening for the swim.
I typically rank 6th-8th in my AG at most races. I am working on setting myself up to get on the podium next season. I know I can get my short course run down to 7 min mi with losing about 15 more pounds. I am already approaching 20 MPH and have jumped to 247 NP from ~200 at the beginning of the season.
Should I just chalk it up and focus on the swim in the off season?
Thomas I hear you but now is really not the time. That slow usually mans a body position issue (hips dragging) like the guy at the top of this page: http://www.swimsmooth.com/swimming-balance.html . If you swim with a pull buoy between your legs my guess is you are 10-20" faster per 100. So you'll need to improve that...total immersion is a great resource as is our swim Ebook.
Bonus if you can upload some video of you to youtube or something so we can give you feedback!
I just popped a spoke on my PT wheel and cannot get it fixed until tomorrow afternoon. I will probably not be able to reschedule my RR2 until Friday - nine days out from Augusta. Is this cool or is that too close to the race?
I just popped a spoke on my PT wheel and cannot get it fixed until tomorrow afternoon. I will probably not be able to reschedule my RR2 until Friday - nine days out from Augusta. Is this cool or is that too close to the race?
Coach P - you can ignore the last question - I skipped church today to get it in - did not want to wait until Fri and chance something else coming up - plus I am out of town next weekend.
Good call on getting it done. Could be worth giving your bike a good once over, maybe even dropping it off at the shop on Friday to pick up on Monday (since you are away) and give them a few days to race tunify it all up!
Nooooo. Let's talk. But you should also post to GD forum for team input re stitches, recovery, etc. Call me tomorrow or text and I'll call -- 6175133830
Training has been going well. 2 months to my first IM - Choo
I finished my big training day protocol as scheduled on this past Saturday: 1.63 mi OWS, 60 mile bike, and 5 mile run I need to adjust my nutrition as I was bonking at about mile 3 of the run. I will work on that.
I am traveling this week (week 12 IM Intermediate plan) and would like your inout on my updated plan:
Mon (today): swim as scheduled Tues: do Wed swim Wed: 5k TT Thurs: bike FTP Fri: Sat run and Fri swim Sat: 112 miler (found one 45 mins from where i am staying) Sun: do I still do 180 mins or adjust since i am extending the Sat workout?
-This will be my first century+ since i started my IM build in week 9 -I have another century ride scheduled for Sat, Aug 8th
LMK your thoughts - sorry it ia so last minute. Thanks!
TJ, looks like a GREAT WEEK...and don't forget to make those nutritional changes for the run (hint: usually that means improving the bike nutrition as it's too early for the run nutrition to have failed).
The week is in the books. 106 miles completed on Sayurday. I went back to my old nutrition protocol which worked perfectly, so back on track. Felt great after the bike on Saturday.
Unfortunately, there was a 1.5 mile gravel section on the ride amd I took a spill on the hard right turn on the 2nd loop, so I have to do another hack this week, no serious inguries, just some road rash on my right hip and scarr on my right elbow. I should be good to swim next Monday. My bike is also in the shop until Friday getting an overdue major tune up before the weekend rides.
I have another century ride scheduled this Sat. Plan to do all the runs this week and i have a dry ground "swim" workout i did today and plan to do Tues and Fri. Any other suggestions on what I need to do this week.
Tom my preference would be Century on 9/4, then RR on Wed before you leave. Double whammy. If that's not an option, then do the RR on that century ride weekend...cool?
Comments
My race is 6 weeks out. What I have been doing on my swim is obviously not working. I have attempted to follow the plan, i hired a pretty reputable swim coach in town, and my results are still about the same as they were at the beginning of the season.
I am doing Augusta as my A race this year. I know it is swimming with the current, so times will be faster.
What suggestions do you have for me? I am typically in the 2:30+ Per 100 meter club come race day. I pretty much start 15-20 mins in the hole when i start the bike. I typically pass a lot of people on the bike and the run at every race thanks to the EN approach to training.
I have been making HUGE improvements in both the bike and the run this year, but it's just not happening for the swim.
I typically rank 6th-8th in my AG at most races. I am working on setting myself up to get on the podium next season. I know I can get my short course run down to 7 min mi with losing about 15 more pounds. I am already approaching 20 MPH and have jumped to 247 NP from ~200 at the beginning of the season.
Should I just chalk it up and focus on the swim in the off season?
Bonus if you can upload some video of you to youtube or something so we can give you feedback!
I just popped a spoke on my PT wheel and cannot get it fixed until tomorrow afternoon. I will probably not be able to reschedule my RR2 until Friday - nine days out from Augusta. Is this cool or is that too close to the race?
I just popped a spoke on my PT wheel and cannot get it fixed until tomorrow afternoon. I will probably not be able to reschedule my RR2 until Friday - nine days out from Augusta. Is this cool or is that too close to the race?
Well, i had my first bad bike accident in 5 years of triathlon...
At mile 53 of my RR#1 Bike....16 stitches later....
Not sure what to do with my training now for Challenge Knoxville
We may need to schedule some time to talk specifics.
Let me know. Thanks.
Training has been going well. 2 months to my first IM - Choo
I finished my big training day protocol as scheduled on this past Saturday: 1.63 mi OWS, 60 mile bike, and 5 mile run
I need to adjust my nutrition as I was bonking at about mile 3 of the run. I will work on that.
I am traveling this week (week 12 IM Intermediate plan) and would like your inout on my updated plan:
Mon (today): swim as scheduled
Tues: do Wed swim
Wed: 5k TT
Thurs: bike FTP
Fri: Sat run and Fri swim
Sat: 112 miler (found one 45 mins from where i am staying)
Sun: do I still do 180 mins or adjust since i am extending the Sat workout?
-This will be my first century+ since i started my IM build in week 9
-I have another century ride scheduled for Sat, Aug 8th
LMK your thoughts - sorry it ia so last minute. Thanks!
The century is a great chance to focus on EN pacing -- smart start, steady middle, strong finish. See the Master IM Race Execution page for more details: http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/MasterRaceExecutionPage(HalfFull).aspx
Sunday can be an EASY 2 to 3 hour ride...important you get back out there, but it will take a while for the legs to come around.
Really work on in ride (Sat) hydration, etc!
Unfortunately, there was a 1.5 mile gravel section on the ride amd I took a spill on the hard right turn on the 2nd loop, so I have to do another hack this week, no serious inguries, just some road rash on my right hip and scarr on my right elbow. I should be good to swim next Monday. My bike is also in the shop until Friday getting an overdue major tune up before the weekend rides.
I have another century ride scheduled this Sat. Plan to do all the runs this week and i have a dry ground "swim" workout i did today and plan to do Tues and Fri. Any other suggestions on what I need to do this week.
Thanks.
Coach -
I will also be out of town on business from 9/10 - 9/12, which conflicts with the RR2 bike and run. I have a couple of options:
Option 1: Do a local century ride with a brick run on 9/4 (labor day weekend)
Option 2: do the RR on Wednesday before I leave or Sunday after I return.
LMK your thoughts on the best option. Thanks.
Sounds great - I have reworked my plan below - let me know if you have any adjustments - thanks!!!
Back on track for Wk 19 Mon