Karin R - Micro
@coach Patrick: With me doing the testing this upcoming week, how would you want me to proceed for the remainder of this upcoming week? Week 3 workouts, or week 2?
On the run test it is asking for a "spin out": what exactly is that in relation to running?
Also, am I ok to continue with some of my weight training?
Thanks
On the run test it is asking for a "spin out": what exactly is that in relation to running?
Also, am I ok to continue with some of my weight training?
Thanks
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MAX HR: 185
AVR HR: 176
RPM: average between 98-103
Not sure if this is needed, but I have a resting HR of 71
How do you/I get my Zones from this?
Thank you
Please keep me posted!
Can I continue some of my weight training on Monday, Wednesday & Friday?
Thank you
Thank you
If it's for fun, no pressure we could get you there by carrying the long run across swim camp into the beginning of your Short Course plan.
That said, it's all about consistency. Every week of downtime you have, the harder the (eventual) races will be as you'll have less and less time to ramp up.
So let me know re the half and tell me what's up with your "cold" -- better yet?
My cold is better. Been back in full training mode since Thursday. I could feel the set back though this weekend. I usually do the full 60 minutes on the bike, and two MS, but my body wasn't playing along. I did one MS instead, and biked for 45. Paid off on the run off the bike though, since I felt pretty good then.
I'm having a really hard time on Saturdays though. I end up spending most of the day on the couch, because I'm so very tired. It's like I'm bonking out for a full 24 hrs after my session. Sunday isn't too bad, but still tired. I get a lot of sleep on a regular basis, so that's not it. Ant tips?
I was also wondering about the note of the training plan; it says to plan to run a 10k at the end. Is that legit? I haven't looked at any races so far.
Thank You
As for Saturday, what are you eating? I find a lot of folks don't eat / drink well to handle the workload...so let me know on that.
For the end of the OS, yes, a 5k is ok but a 10k or 13.1 is better....no pressure, whatever you can manage!
I usually eat some oatmeal early, then a protein shake before the workout. Sometimes it's eggs, then PB sandwich and banana. Depends at what time I train. Per the webcast I listened to, nut butters and oatmeal isn't a great choice in race day, but not sure about training days. My thought is that my nutrition is wrong. Feels like my drop sugar drops. I tried some Gatorade last time, which helps a bit, but I still was exhausted all day. Thoughts?
I am not a nutritionist but a protein shake before a workout is no bueno. Basically your workout is the time to eat all the flashy, simply super-sweet carbs to fuel you through the session...protein shake AFTERWARDS is great. So the oatmeal is probably ok, but 15' before if you are hungry have a gel...then dial in Gatorade and gels / chomps / bars like it's a real outdoor session. I eat a gel every 30' even when indoors...starting on the 15 minute mark. That might help give you muscles what you need to workout ,and the protein to recover.
More information on this in the wiki portion of the wiki here: http://bit.ly/1Pmjh5W
@Coach P: I found time this morning to look at a bunch of wiki stuff, and have questions:
1) can you please dumb it down for me what the "riding steady" means when it comes to hills? (and btw: I don't have a PM)
2) the run warm-up is only if I do not run right off the bike, correct?
3) what is your suggestion on spacing my races out? one a month? I have a list of races, Oly and Sprint, that I've been looking at. Maybe throw in a duathlon. I'm planning on moving this summer, so I don't want to spend an extreme amount of money on race entries. (not sure why they are so much more expensive in New England then in the Midwest?! - do you pay by hill? ha)
Two more questions in here:
My body is very tired this week. Sore from a 3000' steep hike on Sunday that I did instead of my run, I took Monday off to recover, but my legs feel like all week has been a continuous add-on of work. My run (almost) off the bike went surprisingly well yesterday, but my knees, especially in the back of leg, where really achy after. It almost feels like if you overextended your leg; any idea what causes that?
Will do my best to get the run in as per plan. Is there a "good time" for somebody who usually doesn't run outside in the colder weather, to start doing so? Do I have to worry that it will lead to me getting sick, due to my body not being used to sweating in the cold?
I've been very bad on doing the Monday/Friday workouts, since I use those days for upper body lifting. My core will have to get a crash course, starting today.
Thank you
1. Yes to hills…you can read this article here, specifically the bottom section of “Summarizing an EN Hill Climb” http://bit.ly/1RgSjgT
2. The run warm up is for solo runs, and for when you have time…some folks just don’t …so I leave that choice up to you. When you come off the bike you are already good to go!
3. I hear you on the race $$ crazy here! It’s ok to bundle shorter races as they can be stacked on a few consecutive weeks…IOW, a sprint on week 1 then an oly in week 2, that would work. You have to have FUN after all. What doesn’t work is too many races leading up to a half…or in the final 4 weeks to your biggest race of the year.
4. The hiking “fatigue” isn’t abnormal…it’s a different stress and you’re feeling it (hiking ain’t easy!). Sounds to me like your hamstrings are tight and pulling on the attachment point down there. I’d roll and stretch them gently.
5. No such thing as a good time…it’s not the cold (for me) but the wet…if it’s cold and wet then your chances of getting sick go way up. If it’s dry and cold, you can just bundle up..I think you should be outside for most of your runs by now!
Please keep me posted how things continue!
~ Coach P
Couple questions: 1) I'm looking for this: EN rules for "flattening the course" that a teammate referred me to. Where is it located? Can't find it. 2) I'm really worried about my swim form. I can get the few yards in no problem right now, but the little bit of form I have, falls apart half way through the building sets. Any suggestions on drills to build up balance and form? I'm also a horrible kicker. An old swim coach told me ones to just not kick and save the leg energy for the bike, since my kick just slowed me down hahahaha
First, Google is a searcher's best friend...here is the link you want: http://bit.ly/1To7lX3 The idea here is NOT to spike effort up the hills, but to pick an effort you can ride both sides of the hill...as it will yield phenomenal speed on the downhill and into the flats.
Second, you don't have a kicking problem; you have a balance problem!
My fav drill is kicking on my side with fins to find my balance, like this one: http://www.breakwatersportstraining.com/mastery/side_balance_drills.html
Side kick can vary between chin up (breathing) and chin down (kicking). Most swimmers will find it helpful to roll slightly onto their backs when breathing. Resist the urge to lift the head. Only nose and mouth should be out of the water when breathing. When kicking on side, low arm is extended, high arm should be clear of the water from shoulder to wrist. Spine is straight, you will need to "press the buoy" on your side to lift your hips. Ideally you want the front hand/arm/shoulder to be relaxed. The back (top) hand will be resting on your hip and should be out of the water if your balance is good.
...let's get this solved and then move on!
I have visitors for the marathon, so I won't be doing much this weekend, other then maybe a swim.
My bike test failed half way through, but nothing that my Chiro couldn't fix. Since my first test wasn't completed right (I thought hard meant big gear, back then), and I was sick the week if the halfway through test, this one wouldn't have told me much. I can redo; whatever you want me to do. Starting Tuesday, I can get back into the game with whatever new plan you have for me.
Please take into account that my first race is Quassy and is less then 7 weeks away (me in panic mode hahaha). My plan was always a week behind the others, so it just ended, which makes the dates not line up for the swim camp (per road map). It only gives me 1 week of swim drills. So far I've been integrating the sets posted within the 14 week OS, and I need to get pool time in for sure. Not sure however, how to fit it, if I am to be on the new shortcourse plan already next week. Can you please let me know what to do?
I tried to get on your chat for tonight, but other then showing that I'm connected, it didn't do anything... guess I'll watch it tomorrow :-)
Did you run Boston, or were you spectating (like me)?
Karin, your Triathlon Season RoadMap™ has everything you need to know about your year. I am putting an image here, but the link to view it (and a Coach Video) is here.
I know you are "off" your plan but it's pretty close. This week you are Short Course plan...I don't think you NEED to test as much as you NEED to get on your plan so you can get back on track into Quassy. Esp with the consistent swims.
So load up that plan and check it out to let me know what you think. Priority is all riding and swimming, runs are just for frequency through May until we get you bike/swim mojo back...then we can be more balanced about selecting workouts. Make sense?
Ps I was spectating as I am in run jail. What a great day (to watch)!
Sorry for all the questions.
Now, I was wondering a few things:
1) how do you do strides on a run outside? I've been doing them on a treadmill so far.
2) am I to do the week bike workouts inside or out? If outside, it is touch to do the 5-7 1min drills.
I connected with a few bike people and have the following options, starting May:
Mon/Fri morning Muffin ride: this is for "newbies" at 12-15mph speed, only one hill though :-(. I rode with a club member on Sunday, and he thought I should ride a few time with the Muffin ride, and then move to the B52/54 ride, which is faster, with more hills (meeting Tue/Thur morning)
There is also a Tuesday night ride that is a no-drop.
Saturday is a 40 mile bike ride I could do, or maybe meet up with a random group.
Looking at the training plan (beginner short course, week 7), what are your thoughts on me taking part on some of those?
I need to learn how to fuel better though. After the last minute 25 mile ride on Sunday, I didn't have anything with me to fuel, and couldn't do the full 30 min run. I did a fast mile out (8:38 yeah happy dance), then slower back. My body was getting to the chill stage, so I thought it was best to not push any further.
It's getting important to find ppl to work out with for the long stuff on the weekend, or I will lose motivation.
At some point, I wonder if you could tell me some tricks on not losing motivation on the run, when you are getting tired, or bored. On one of the race report podcasts, I heard that a guy found a song that went with his "run beat", and he sang it to himself at the IM. The guy from Brazil :-) I need something to keep out of my head. Always been a big problem on the run.