JIMS 2015 MACRO EXPERIMENT
FIRST MACRO(?) TO COACH RICH ON MY 3 YR PLAN TO GET TO KONA
I met Patrick at IM Louisville in 2012 (got 3rd
in my AG). You guys are geat! I’ll be 68 in December and I’ve been doing tris
for over 20 years though the first 2 were minis (5 miles total for the tri). I started
to do HIMs about 6 years ago (EagleMan 3 times but never metaled, I claim I only
really do tris to keep my weight down “few women want a fat guy on top&rdquo
. I did
ChesapeakMan in 2010 (1st in my AG but being sooo old there were no
records after the 60-64 age group and I and folks who watched me finished went
up after the awards ceremony. They reexamined the times and found me. I wasn’t
near the last to finish but I have other stories about awards given out before
many have finished.) I have never been really hurt or broken any bones (Knock on Wood). I do
have a bone spir on my right knee but it only causes pain when I squat down. I’m
6-2 and weight 190-195 in season but hope to drop to 185 in season next year (I
eat plenty of veggies and fruit and seldom eat out. Portion size is an issue)
I’ve been an EN member for at least 5 years and I think i
use the training plans fairly well. I use the wiki like once every 2 weeks and seldom
use these threads but that must change I figure, if I am to get to Kona in the
next 3 years.
I am a retired USNPS wildlife biologist who is now a massage
therapist. My wife Jarie retired 3 mths ago and does yoga and Pilates (plus a
dog and cat); and rolls her eyes about my doing tris. We live on the Outer
Banks (OBX) of NC but will be living in Ft Myers Beach in Jan/Feb 2015. I work 2-4 days a week primarily in the summer,
11-6pm; though next year I may move to 2 days a week, 9-4pm.
When I run I carry 2.5 lb weights and switch from holding
them up/down/sideways every 100 paces. If time doesn’t allow a full run workout
I hope my hand weights make up for that to some degree. I see running as my weakest
leg and generally tire about 2/3- 3/4s into the tri run. I
was a swimmer in elementary school thru college though mostly breast stroke. I have
an outdoor pool I can use approx. May thru Sept. I leash myself to the side and
swim constantly with alternate breathing every 3 strokes. I swim over 2 weights
on the bottom. One is for slower form work. When I push for “intervals”, I move
ahead over the 2nd weigh (route is generally 100 strokes; first 100
over wt 1, average 50 out of the 100 over the 2nd wt for 18-21 sets
of 100; takes me 50-60 min). I use 2 sets of hand paddles; large one for
strength and a smaller one to increase stroke speed (and maybe get some of
those slow twitch muscles to change to fast twitch). I wear zoomers to help get my long sinking legs
up to the surface. If I drop any workouts it’s usually swimming. I have an old
Fuji Aloha tri bike but in 2011 got a Trek Speed Concept and use that almost
exclusively unless it’s in for maintenance. In the cooler months I use the YMCA
though it is a 25 min drive each way. I have
a bike trainer and old nordictrac but seldom use them.
For nutrition on long training days and tris I usually eat Power
Bar energy wafers, Power Bar Performance Energy Blends, fig Newton’s, cheese
and peanut butter crackers, Kind bars, and Shot Block energy chews (I don’t
like many Gus). For hydration I primarily use FRS drinks, NUUN tabs, or Hammer
powders.
I have signed up for the Raleigh HIM in May 2015 to frighten
me into serious training. I should be in the National Senior Games sprint tri
in 2015. I plan on doing at least another sprint in the middle of summer to practice
transitions under some pressure (& when I have the most working hours) and
use the EagleMan IM in Sept 2015 as my year one A race. I plan on getting some
type power meter next year. I’m unsure of what other IMs I should try for. I don’t
like the cold and the OBX has few real hills but much wind. My last tri of 2014
is the OBX HIM on 9/13. NC State Senior Games swim meet is 9/26/14 and after
that I may enter some 5Ks for fun and calorie burning. I figure I’ll set up
some after season training plan before I go to an EN OS plan.
Now you kinda know me. I know it may be a bit early for a
2015 Season Plan since I haven’t signed up for anything but the Raleigh HIM.
But if you have any questions or suggestions please let me know...I probably will need help navigating all the EN resources I have never or seldom used! 
Comments
So sorry I missed this!
Please submit a Triathlon Season RoadMap survey, under the Training tab above, so I can plan this out for you and give you some formal guidance.
To be honest, a lot of the training you describe is very different from anything we would ever prescribe for you. For example, running with hand weight is a very, very bad idea.
We'd really, really like you to participate in the forums more so we can ensure that you're using our training plans effectively.
I put in a race report; kinda long and print very small. tried it here also but it again pasted in with very small print. i'll see if I can find another method.
I will complete the 2015 race map. I'm entered into the Raleigh 70.3 and Maryland IM. probably 1 or 2 other shorter races for practice.
Rich;
I've already signed up for the Raleigh HIM and IM Maryland and am looking to get on a 2015 form for each. I've done the EagleMan HIM and the ChesapeakMan so I have info to give but of course have my own questions. Like a good lodging close to the race venues. Do I just start a 2015 Forum or is there someone who will be doing that as was done in the 2014 IM Maryland?
Do you mean race-specific forums? Just post what your questions to the current/existing forums, we won't make these year-specific, as that would get too unwieldy.
Rich,
i'm following the training plan you gave me. from reading EN ideas I plan on doing a half marathon in February to keep me motivated on improving my run. My area has a HIM in early September that I didn't list for my training plan. will either of these additions alter my present training plan?
Also I will be getting a power meter. I will be using a mountain bike for training in jan and feb and my old Fuji aloha on my trainer when the outer banks area weather is too cold for me. outside of this i'll always use my trek speed concept. since i'll be using 3 different bikes throughout the year I figured the garmin pedals would work best for me as I could move them easily on to any bike i'm using and not need three different power meter hubs. I've herd some negatives on the setup for the garmin pedals! any suggestions?