intermittent training - where do I go from here?

[Triathlete]

Wow, that was unexpected. Thank you for your gift.

Congratulations on becoming elite.

I hope to see you post your race results, and any training hints that
you have for us. What type of cycling/mountain bike racing do you do?

I also find that swimming can release a lot of muscular imbalances.
Although I can also need a good massage after a swim.

Thanks for the core workout reminder.

Please keep me posted, I am very interested to hear how your training is
going. These posts help keep me motivated.

Remi wrote:
> Hey Triathlete, thanks so much for taking your time to help us all here.
> It is very much appreciated and I think I speak for everyone here when I say
> this.
>
> I have already learned a lot just from reading your posts! I am a cyclist
> (mountain biker) and will be racing Elite for the firt time this year so I
> just recently started swimming and last year I started running (which helped
> me a lot in bike races by the way).
>
> I did my first Duathlon last year as well and did very well, now I'm looking
> at swiming more to cross train for biking and running (did a few 10K races
> last year as well and went really well for that too). I don't really intend
> to do a triathlon this year but hey who knows, I might be tempted to try one
> once I can learn the right technique (swimming). What got me in swimming in
> the first place was because of groin injury from hockey, my father always
> told me that swimming was the best way to recover for him whenever he would
> get a groin injury, but now I am also looking at it as an addition to my
> training for biking and running. I'm really glad I started and I am getting
> interested in maybe trying a tri sometime which brought me to this forum.
>
> I too wasn't too sure how to plan my week with all 3 sports, for now I try
> to train mostly in aerobic zone and vary from biking (spinning) / running /
> swimming, sometimes will do 2 different sports in the same day without
> pushing too much. Something I have learned (the hard way) is to listen to
> your body, and certainly a heart rate monitor is a great tool that I have
> not used enough and realize now how important it is.
>
> Anyway, yours posts are very helpful and informative, I like the idea about
> spinning for 30 min then do a few sets of pushups ans situp and get back on
> the bike and do more core.. Makes great sense to me, I will that once in
> awhile.
>
> Remi
>
>
>
>
> "Triathlete" <[email protected]> wrote in message
> news:igfoh.557539$1T2.106054@pd7urf2no...
>> Paul wrote:
>>> "Triathlete" <[email protected]> wrote in message
>>> news:UE_nh.560355$5R2.358782@pd7urf3no...
>>>> Paul wrote:
>>>>> Triathlete - this has been a real education for me and I sincerely
>>>>> appreciate it. I just pruchased two tri books so I can continue my
>>>>> education.
>>>>>
>>>>> It's been very helpful and Many thanks!
>>>> My pleasure, please keep us posted on your progress.
>>>> Which books did you purchase?
>>> 1- The 12-Week Triathlete: Train for a Triathlon in Just Three Months by
>>> Ton Holland
>>> 2- Triathlon Training in Four Hours a Week by Eric Harr
>> I haven't read these books or heard of them. If you like, please post how
>> the books have helped your training or if you found them to be helpful in
>> other ways.
>>
>>> Both seem good and cover all the necessary things.
>>>
>>> I was particularly interested in integrating a strength program in my
>>> schedule. I didn't know when to do strength and core - if I do it the
>>> day before I swim, will it interfere with my swim performance, should I
>>> not do legs exercises the day after or before my bog run,...questions
>>> like those kept me from doing much any strengthening. But these books
>>> integrate them into the schedule so it's helpful that way as well.
>> My first tri coach told us to do core strength after the swim, on the side
>> of the pool.
>>
>> I like this method and find my best stretching comes after a swim, and I
>> have kept to this method. I do a little bit of yoga, a little bit of core
>> pilates. I need to add weights to my routine, I haven't started back at
>> the gym yet. I only started my base in November.
>>
>> I am wondering the same as you. How do I schedule 3 runs, 3 swims, 3 bikes
>> 2 weights and 2-3 yoga a week and keep sane and fresh and have a day off?
>>
>> During the early base (Jan-mid Feb) I will do a modified gordo week:
>>
>> 1 cycle:
>>
>> week 1 - 2 runs, 3 swims, 2 bikes, 2 yoga, 2 weights 1 recovery run
>> 30 minutes. total time: wow.. 15-17 hours. I had no idea. I have never
>> added up my weekly hours before. I may switch yoga for weights and
>> alternate each week, but still do core at the pool, or after a run or
>> bike.
>>
>> week 2 - 3 runs, 2 swims, 2 bikes, 2 yoga 2 weights, recovery run
>> 30 minutes. total time: 14hrs 45min
>>
>> week 3 - 2 runs, 2 swims, 3 bikes, 2 yoga, 2 weights, 1 recovery
>> workout 30 minutes. total time: 14.5
>>
>> week 4 - 50% and 2 really light yoga, no weights, add more stretching.
>>
>> As I am just getting back into training, I will add an extra swim to all
>> weeks (maybe not week 1), and work on adding more runs and bikes in about
>> 1 more month.
>>
>> Of course, at this time of year, if there is a nice bike day outside I
>> will switch any workout for a good bike ride as this is my current limiter
>> in an ironman. If it is raining hard or blasting wind, I will run outside
>> instead of bike.
>>
>> Gordo recommends doing the first and third week as bike/swim weeks, and
>> the 2 week as a run week, with a race or test at the end of recovery week.
>>
>> I read a good post on Gordo's website that says instead of scheduling all
>> of the 3, 3, 3, bike swim runs, maybe have a lower limit of workouts say a
>> 2/2/2 and then have a bonus round set aside of 1/1/1 to total 3 workouts
>> in each sport, so at the end of the week you can feel proud that you did
>> bonus rounds rather then feel like you slacked for *only* doing 2/3/2. No
>> one should feel badly for missing 1 or 2 hours of workouts a week when you
>> have 6-16 hours of workouts each week, and yet it is very easy to do.
>>
>> Lisa Bentley had a good idea that I may try this year for bike rides on
>> the trainer. I forget exactly how it goes, but if you are interested I
>> will look up the article, it went something like: spin for half an hour,
>> then do 2 sets of push ups and sit ups, get back on bike and do the bike
>> and core 2-3 more times.
>>
>> Most importantly: work on quality, not on junk mileage. If you are tired
>> sleep!
>
>

 

[Paul]

"Triathlete" <[email protected]> wrote in message
news:dSOth.796462$R63.474772@pd7urf1no...
> Paul wrote:
>> "Triathlete" <[email protected]> wrote in message
>> news:Wx4ph.595302$1T2.106975@pd7urf2no...
>>> Paul wrote:
>>>>> I just read a good article by Mark Allen, relating to him changing his
>>>>> hr and effort.
>>>>>
>>>>> http://www.markallenonline.com/heartrate.asp
>>>> Tri - I read that article again and that would mean I would have to
>>>> train at an HR of 138 - I can walk and get to that HR without ever
>>>> running. Yet when I ran slowly the other day I was able to keep it
>>>> around 145 - 148.
>>>>
>>>> Is this article recommending I stop running and go back to walking fast
>>>> until I can run and keep it under 138?
>>> I don't know. I had to start over, but that was several years ago.
>>>
>>> I noticed only yesterday that my hr is lower when I run, compared to
>>> when I am doing other tasks or movements that I thought would be lower.
>>>
>>> Have you noticed your hr increase or decrease dramatically based on how
>>> much activity that you have done that week?
>>>
>>> I will read up the method that Gordo uses for you. I think he says that
>>> the rate in which your breathing changes, minus ten beats is a good
>>> place to start, but I would have to go back to the book and check that
>>> out for you and I ran out of time today. The book is a few years old,
>>> but the blog is only a few months old. Gordo went to a Shamanic training
>>> camp in Texas featuring Mark Allen in October, and he may have changed
>>> his method of training heart rate. I thought about going to this camp
>>> but participated in a race instead.
>>>
>>> Back to hr, it does get better fairly quick. Swimming at a higher hr may
>>> keep it from adapting to a lower hr profile as quickly as it could.
>>>
>>> Your hr might also change depending on liquid in your body, if you had a
>>> gel or sports drink first, if you have to pee, etc.
>>>
>>> If you start running 1 min and walking 1 minute, you might see a great
>>> change happen in your hr as it gets stronger at lower beats. The process
>>> might not take as long as you think.
>>>
>>> I am tempted to write Mark Allen or Gordo on this question. Unless you
>>> want to take a shot at it?
>>
>> I just wrote a post on Mark Allen's forum - it's waiting for approval to
>> be posted. Here's what I said:
>> "I am trying to understand how to develop my first base in HR training.
>> Here's where I am:
>> - I am 42 year old male
>>
>> - Have been swimming with a masters group for a little over a year
>>
>> - My runs have worked up to a 10 mile run (3 weeks ago) which was a very
>> slow pace (11min) and an average HR of 165, but my runs have been
>> inconsistent which means I have run a few times on week then take a week
>> off
>>
>> - This will be my first year in triathlon I plan several sprints and
>> maybe an Olympic distance
>>
>> My concern, after writing on a forum and reading several articles on HR
>> base training, is that my HR is too high for developing a good base. I
>> was able to run 3 days ago for a 1/2 hour keeping my HR under around
>> 145-148. I felt much better but was going really slow.
>>
>> Some article I read say I that, in order to build a good base HR phase, I
>> need to keep my HR in the 135 range. In order to keep it that low, I
>> would have not do more than walk fast. If I break into a run at even a
>> slow pace, I'm in the 145+ range.
>>
>> Since I did a 10-miler, I don't feel I need (maybe "want" is a more
>> appropriate word) to start over but I DO realize the value of developing
>> a strong HR base training pahse.
>>
>> Where do I go from here regarding my runs (frequency, duration, HR
>> during,...)? The same question could be for my swims and bike rides as
>> well.
>>
>> Many thanks!"
>
> Hey Paul, did you get a response?

Yes, his reply was basically they answer very specific questions where
creating aplan is not called for

 

[Paul]

I too want to thank you tri. Big help.

I've been working on building my aerobic capacity - building the engine
(heart) as a friend tells me.

Last week my long run was 16 miles - the most I have ever done. Althought
it was a slow pace, at least until it got dark and I had to find my way
through the dark woods before it became pitch black, I kept my heart rate
within my aerobic range.

I am noticing my swimming and spinning HR going down. It's all making sense
now.

 

[Triathlete]

Paul wrote:
> I too want to thank you tri. Big help.
>
> I've been working on building my aerobic capacity - building the engine
> (heart) as a friend tells me.
>
> Last week my long run was 16 miles - the most I have ever done. Althought
> it was a slow pace, at least until it got dark and I had to find my way
> through the dark woods before it became pitch black, I kept my heart rate
> within my aerobic range.
>
> I am noticing my swimming and spinning HR going down. It's all making sense
> now.

I wasn't sure if you would see this happen, and yet you saw results very
quickly. I am very pleased with your progress. I am also thankful for
your your thanks.