European Tri-Group - CLOSED

Hello Herve, I'm here in your group: I'm Alberto, I'm 35 years old and I'm from Italy... and I don't speak english very well.

NAME: alzuin/Alberto Zuin

STORY: In 2008 I tried a sprint triathlon race in Italy because a friend insisted: I tried that with a heavy background of swim (acquaticity was ok because I go underwater from 1994, but not speed), a little background of bike and no background of run... Last 5 KMs were a continue run/walk ;-)
Then 2009 was my first real season with a total of 12 races in sprint distance (duathlon and triathlon) and 2 Olimpyc race distance (just to try). Not much speed but amused.
Last season, 2010, I focused to win the category's "Superrank": I don't know if outside Italy is the same, but here there is the Elite (Superman) and the Age Group divided in category by the Age (I was in S3 category). In Italy there is a special Age Group championship named Superrank where, to win your category, you have to be constant during the season and partecipate in a lot of races: in fact I'm not very fast (My p.b. was 1h.11' in Sprint and 2h.40' in oly) but I won this... I made "only" 36 races in sprint/olympic distances.
This year I want to focus to quality over quantity (but always in short distances) because I want to arrive before my friend which made me try.

FAMILY STATUS: In august 2010 for work reasons I moved from Padua to a new town near Asiago: now I live alone because my girlfriend still working in Padua and comes here only 2 times per week.

CURRENT TRAINING: Now I'm training in winter maintenance run focus and will terminate this at 16 janaury 2011. Then I will train with intermediate sprint program (26 weeks).

THIS YEAR'S RACES(2010): 1 Duathlon Super Sprint, 6 Duathlon Sprint MTB, 9 Duathlon sprint, 1 Classic Duathlon, 1 Classic Acquathlon, 15 Triathlon Sprint, 3 Olys.

2011 RACES:  1-3 Duathlon Sprint, 1-3 Traithlon Sprint, 1 Oly

WEIGHTLOSS: Not important: like you I'm 70 kg per 1.75 m, but I want to stay under 65Kg

WHAT WILL MAKE ME A GOOD MENTEE:  In the past I had a team with me for training. This year I have to go alone and then I want to have someone to speak of my problems

Do I have to be in Europe?

Hello Stephanie, 

Of course you don't have to be in Europe (that would be discrimination)!

You are most welcome to join this party! 

Merry Christmas, Herve. 

Hello Steph,
in my opinion, it's good have american athleses in this group to compare ideas.
Welcome on board!
Alberto

I am new to this whole game. I did 4 sprints years ago and left the sport to concentrate on being a head football coach and parent , however I'm back now. I plan on doing a few olympic distances in June and July, then focus on a 1/2 Ironman in September. My level is novice but my fitness level is very good, I have competed in Marathons and 1/2's the past three years. I'm looking for a training program and nutrition program to get me through. Right now here is where I am at: I train each twice a week but would like to move up to three times a week. Swim=30min short, 60min long(1.5milies), Run=5mi short, 13mi long, Bike=20mi short, 40-50mi long. Any helped is appreciated. Joe

Hello Joe,

Welcome to our tri-group, we all started where you are right now, and I guess not all of us could match your fitness level, so being fit and willing is a good place to be.

Concerning your training program, I find that triathlon training is not so much about quantity as it is about quality, and showing dedication to the purpose of a given training session.  Having said that your current schema seems a little bit on the low side if you want to compete in 1/2 ironman, but again it all depends on your objectives in terms of time and which is your A race? Do you plan to compete? or to finish? Is the half ironman your A race? or are the Olympic races your A races. Knowing that will help me help you, because depending on what you want to do, you'll have to consider whether you want to build endurance or speed, or a bit of both...Because, you will have to build up your intensity and volume towards your A race, and depending on whether it's 70.3 or Olympic, your training schema can vary quite a bit. 

Concernig nutrition, I have to confess that I am no expert, I have a simple few rules that work for me, and I will share with you all, but again, depending on whether you are at race weight, or a bit overweight, you will adopt different strategies to get to your race.  

So please, for all of us in the group please share:
- what your main objective for this year will be (and when)? your training plans should be geared to that one event, the rest will all be part of the building for this race(s).
- what's your target in terms of time for that race? where are you now? (in all 3 sports) that will help isolating priorities. 
- how many times a week do you think you can train?
- and what's your current weight / size? 

Finally, please have a look at: http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?h=1 

you will find several training programs and you will see that training for 1/2 ironman and Olympic is a bit different, but don't get overwhelmed by the number of sessions or distance just now, there are many ways to fit more that one session in one day (these are called bricks and they will become your best friends soon). 

Welcome, and merry Christmas! Herve
 

Hello Hans,

Welcome to our little group, which is growing by the day.

Looking at your objectives and where you come from we have lived similar lives it seems, though I come from cycling. My A race will be on July 2nd, so our training programs shouldn't be too different, that hopefully should get us motivated.

I always like to complain about the bad weather we got in the Netherlands, but I guess I will have to go easy on that since you'll be me on bad weather.

So, welcome nice to have you with us!


Herve 

Hello Hans, 

Thank you for starting - I could spot several interesting items in your post, so you said: 

I will check it out.



Now first of all your training plans and objectives for this year seem quite balanced, which is great, obviously, you've done this before. I tend to race a bit more during Spring and Summer, but half my races really are training.

Concerning your objective - get out and train! Well right now like for me it's difficult and/or dangerous. You could run in the snow, it's proper training when you are equiped, but a bit of indoor training isn't that bad. Here are a couple of ideas for you. If you suffer from your back it can come from several things, including a core that's a bit weak, back muscles, running form, and not counting medical conditions, and even your shoes may affect your back. Winter is a good time to do all kinds of core training in the comfort of your home

So a few ideas:
1 - Pay a visit to a physiotherapist (if possible a sport specialised one) to check if there isn't anything serious with your back. 
2 - (if possible financially) join a Gym club, don't go for the Zumba thing, but if they have yoga classes, that could be really good for building a bit of flexibility in your back (at our ages we tend to loose that).

If you are going to the gym, pay some attention to your core (abs training and your back) abs training I guess you can imagine how it goes, for the back I use the extension machine quite a bit (check out this youtube video - sorry for the advertising - http://www.youtube.com/watch?v=dtasI9ZWEVM) That's really simple and helps building those lower back muscles - I normally do 5x20 series (3 for the back, once for each oblique) when it's start being less painful you can add weight to this exercise.

Still at the Gym, do a bit of treadmill work (few ideas there too):
1- run bare foot (it helps your running form - but I am not an advocate of no shoes once outdoors)
2- Run at low speed (like 8-10km/h that's 5-6miles/h) but it depends on what's your normal speed but at least you should be relaxed and focus on your running form (straight back, relaxed shoulders), advantage of running bare foot you will feel more where you strike exactly. So you can adjust your stride to hit the ground just where it should be (somewhere below your big toe).
3 - (with your shoes back on) you can also use the treadmill to run at speeds you normally don't reach in training and races and do some speed work like on the track, that will pay off once comes summer!

If you cannot go to a Gym, you can still do the back work on your bed, lowering your upper body towards the ground, not as efficient as the back extension machine but less expensive. 

With 6 to 8 sessions, I'd spend my time doing 2 Gym sessions (including running) and 2 indoor bike training sessions (as bricks, not necessarily back to back but in the same day) and at least 2 to 3 pool sessions (with different objectives, speed, power, distance) the time you spend in the water will also help your back problems. That should give you plenty of training time, but only in 4 to 5 days, with two days of recovery. 

I hope this helps! My coach last year had a nice saying "do what you can, when you can" in the winter you can do a lot.

Cheers, Hervé. 

Well I did get into another group but it's almost too large. I'll probably hop back and forth. I'm 46 and a beginner. I spent 15 years getting fat and drinking too much beer. I'm definitely American... 3rd generation, but my fathers side is German and my mothers side Swedish and Norwegian.

You guys all seem rather advanced and fit so I'll probably just do a lot of listening. I joined a triathlon team here in Miami. The group is mostly men and @ 6 women. They are all young and quite fit. We have team uniforms etc. I have a coach and that's nice. Many of the team are from Brazil, Argentina etc. It's good to be in Miami with such a vibrant group!

I swam in the pool this morning for the first time in many many years. It was GRAND!

Steph 

Ok Steph, welcome on board! Then it's your first approach with Triathlon... isn't too difficoult to finish a sprint race. For my experience the worst session is running, but we can always walk.
This year I focalize my train for sprint and oly race, then we can work togheter.



My experience. Since last year I'm a member of a triathlon team here in Italy and last year I trained with the team. No luck: who focuses in short distance was too fast for me, who focuses in long distance... sell his life to sport, not for me.
I'm a beginner, I can't sustain team training because is too advanced for me.
I'm always in the triathlon team, but this year I train by myself alone. I'm taking my time to construct my base before I can work to power or resistance.
So, the same to you: if other in your team are in fit, not try to have the same train program. Take your time to learn how to swim, how to bike and how to run. In particolar with run because a wrong run under pressure can lead to injures; at beginning use stable shoes to better protect you legs.



My swimming pool is closed for holidays :-(
Bye,
Alberto

Hello Steph, 

Surely your ancesters give you some rights to be in our group, but you'd be welcome anyway. I'll be glad to have you with us (even part time) because I believe that a diverse group will enrich the discussions we will have. 

Also don't worry too much about our experience level again diversity is a good thing, and you said: 



That's more than what I did this week, I'm feeling lazy after Christmas and therefore not doing much (I guess I'll go swimming tonight).  

Being in a tri club and having a coach is great, I guess I have not to worry too much about your training, could you tell me what's your objective for this year (in terms of racing)? What can prevent you from making it? (weight, time commitment, anything else?) and what's your worse and best sport out of the three?

Concerning weight loss - I was 72kg for 1.7m last year (and that was not all muscles I am now 64, and my race weight is at 63, so I lost just enough. I did not do anything special for it except for:
- Banning sugar (I have a no sugar policy now, I don't eat anything that has sugar in it) and also substitutes (that means no soda drinks even if they are so called light or zero or whatever). 
- Banning Alcool (during my weight loss period - now I allow myself a beer or glass of wine in the weekend or during the holidays, I making up for the rest of the year right now  
- Banning bread (all sorts of)
- Eating normal fresh food (vegetables, fruits, meat, fish) in any quantity I like. I generally cook using olive oil which is better for you than butter and yet I might add a nod of butter here and there for taste.  

That works for me. You could ask what do you eat and drink then?
- In replacement for soda drinks, I drink all kinds of sugar free juices, if I have time I make them myself (=never) otherwise, sugar free organic juices are great (cranberry is my favourite).
- Alcool free beer, took some experimenting and getting used to, but I found one brand that is great Erdinger (from Germany) though to get though, and Bavaria (from Netherlands) isn't too bad. Advantage of alcool free beer is that they have 1/4 of the calories of normal beer, for a taste that easily compares to the beer you have in the US like Bud and Coors.  

That's not really a diet because you'll change only two things to what you normally eat, but it's also easy to try to see if it works. If you're serious about weight loss, the best is to see a doctor or nutrition specialist.  

"Sometimes it is more important to discover what one cannot do than what one can do."

Cheers, Hervé 

I started running in June and have done 3 5ks. 48 mins, 45 mins, and 40 mins. I have another on Jan 9th. I have my first 10k on Jan 15th. and a Half Marathon Feb 20th. The first Tri will be April 10th.

I haven't done serious exercise in many many years, but was an athlete in high school and a bit in college. I'm 46. I was doing a lot of spinning and mountain to road biking in CT about 6 years ago. So I have a hybrid bike with nubby tires. I'd like a new road bike.

What else... I'm fat. 168lbs 76kgs so I need to lose 20lbs 9+ kilos. I too am a coffee drinker. I normally use a sweetener but thought I should give it up. I went to sugar. I use too much. So I think I'll go back to sweetener until the weight is off. It's already coming off by virtue of the exercise. Nice benefit!

The team is supportive and the coach is very good about individual treatment. $150 per month is cheap really. Jan there will be new members and feb probably 50 to 100 members. At that point I'll either find it great, or horrible. Time will tell.
It's too easy to be negative about things. I'm going to have a good attitude about it, sometimes you'll find that's half the battle  

I'd like to join this group as a total NOVICE!!

Hello! It appears membership in these mentoring groups is going quickly so I wanted to get in a request to join yours if it's still open.  I am in Maine, in the U.S. but I read you are not discriminating!!  Let me know and I'll send bio info.  Thanks, Wendy 

This user's post has been ignored.

Hello Everyone,

Welcome to our two new members urbangroove and swomen1 (the s stands for Super or Swimming?)

Again, I started this group because last year all groups where originating from the US, which did not matter too much in terms of participation, but I thought having a EU group could be nice in terms of similar time zone and training environment. If you don't mind, then again welcome.

I'd like to ask you for a short introduction like I did for everyone, so I know what your goals are and where you are currently against your objectives, and whether you have limitations concerning training schedule and so on.

Concerning our recent posts from Alberto and Steph, I'd advise not to throw away the benefits of group training altogether. It's true that there is nothing worse than running with people that have a different rythm than yours (hence I run alone), but I swim in a team, and I used to cycle in a team too (now I have grown too fast for them, and I have to cycle alone and I regret it, though I tag along at the beginning of the season. I also join another team for cycling camps in the summer and in that one I am one of the weakest cyclist). What are the advantages of group training? 
- It is motivating to be part of a group, when I don't feel like swimming, I think that I will meet friends, that helps.
- It makes you better, in very few exceptions you don't join a team and find yourself being the strongest, so you will have some reference points to improve yourself. 
- All people in the team will have been where you are right now, and therefore you will benefit from precious advices (a bit like on the BT website).

So, the main question becomes what do you do when the others are faster than you?
Build a training session around the groups activity. Like in cycling, the first group rides I did with my fast group I was at the back never took a turn in front, and that was alright since I was the new guy. Then, you start getting stronger, one day you feel that you could take your turn, you go up front for 3 minutes and you explode...That's alright, after that I would head home at my own rythm.
Next time you do a bit more, not trying too much too fast, and before you know it, you have grown yourself stronger than your cycling group and are back to cycling alone

With swimming it's even easier, you try to follow and when you can't you just pause and skip a series or two to recover. You don't have to go the same distance or intensity as the others, if your team is well organised there will be fast and slow lanes anyway.  

The important lesson for group training, is don't try to compete (unless you can) but rather try to follow and stop when you cannot to continue at a pace and intensity that suits you. Having said that, if you set small and achievable targets to reach every time (like I'll do the first 20K, 200m, whatever, with the group, then I'll return to my own pace, you up that a bit every time, you should see steady progresses).

Of course, if your training group averages 45km/h (28 miles/h) when you top at 28km/h (17miles/h) then my post does not apply, but in normal cases I'd say that you should not overlook the benefits of group training. 

Last point for today, Steph you wrote:
 
Congratulations, on your steady improvements (I whish I could cut 5 minutes from my running time but be mindful of too much too fast. 10K should not be too taxing if you continue to train well, but a half marathon is a very serious enterprise!

To share with you my personal example, I think I am fit and reasonably fast, I run 5K in 21 minutes, 10K in 41, so at very similar speed and without any physical problem. I started running 20K last year and my PB there is currently 1:39:00, so a very different speed, and in two cases I hit the wall at 15 and 18K where I had pain in my knees, and just wanted to stop right there and then. So 20K becomes taxing and injury prone even for the fittest athlete, so again be mindful of too much too fast, your body should be able to cope with what you'll throw at it, and that takes time. Having said that, if that's your objective, then we'll see how we can help you get there. 

Concerning coffee drinking, you can continue (good before activity) keep to sugar rather than substitute, but reduce the amount you put in everytime, until you don't put sugar in your coffee!  

Train well, and Happy New Year!  

Hi Ali, 

You posted as I was writting my post - Welcome in our little group. 

To me there is some logic in the way you are fighting your medical condition in that I tend to have more energy when I exercise than when I don't. I don't know how it works when you are suffering from chronic fatigue but that makes you more admirable.

So welcome to you and happy New Year!

I'll comment further on your post, but right now I have a bit of work to do for New Year Eve party tonight.

cheers, Herve
 

FARTLEK with the team this morning! It was nice... tough for me, but the team is very nice to me. I think they are looking forward to me getting better... with their help!

Happy New Year all! 

Hello everyone, 

Happy New Year! Don't need to go over new year's resolutions, we've taken them when starting triathlon.

Well done on the Fartlek training Steph, that's tough training but highly beneficial.

I went for my first MTB ride today, since the snow has mostly melted, mostly cause I felt twice on icy patches not nice, but not too much damage fortunately.

Wishing you all to stay fit and to achieve your goals in 2011!

Cheers, Hervé  

10:00am in Miami FL and I woke up sick. I feel crappy. Can I/Should I try to work out? I missed my 8 mile run with the team this morning.

I envy you the MTB... I love it and I miss it!