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2015-03-25 2:15 PM
in reply to: sawyer1206

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by sawyer1206

Originally posted by markhodges1973

Question - HR Zones; what formula does everyone use to define their training zones?
I use three - BT, GarminConnect and Time crunch Triathlete - all with varying zones, so I just want to settle on one.


I use Garmin Zones.

Originally posted by JBacarella
I agree with Mitch, the regular reinforcement helps me with training, and I get to talk about triathlon year round with people who actually want to hear about how much GU I used during my last HIM. My wife isn't interested in that conversation, but God bless her for her tolerance and support.


My wife is the same way James. She tries so hard to act like she’s interested in hearing about triathlons, fellow triathletes, the latest Garmin gadget, and so on. She just can’t seem to hide her eyes glazing over when I say anything triathlon related. Bless her heart she does try so hard!



Regarding HR Zones - I think I'm using Friel's (I have started using Training Peaks due to the ability to build a workout library and it has a variety of HR and Power Zone calculators). That being said, I only use HR Zones to view data. I do not utilize them for workouts. On the bike its Power and on the run its pace. I do look at my HR during races because I have a general feel of when I enter the Danger Zone (cue Kenny Loggins) for HRs.

Regarding significant others, my wife thinks I'm a complete knob/nerd about this sport. She appreciates the fact that I'm healthy and in much better shape. She does think that I go overboard and doesn't get my "obsession" with training, etc. I remind her that I could be a golf fanatic and spend even more money and time...


2015-03-25 7:57 PM
in reply to: JBacarella

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Subject: RE: Consistency Equals Success - CLOSED
Today's run felt like a return to normal - 5:45 am run, 7+ miles, solid tempo effort with negative splits and it was dark and cold (25F).

Found a pool when I'm in Scottsdale - 23 lanes, long course available, $3 fee for usage. Run, swim, drink some beer - repeat!

Mitch 23 26:20
Dave L 23 24:11
Jim 22 23:10:29
Mark H 20 26:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 3 1:43:30
2015-03-25 10:14 PM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trisuppo

Originally posted by Sillygal

Ellen,
I was in a similar position last year. I started off with my own plan based on beginner 5k running plans and trying to build up consistency week by week. I was running twice a week for a total of 5 miles and swam once a week and built that up. It took a long time and more than a few set backs where I just got tired of it but eventually I got to where I was going my logs should be open. Check out January 2014 and see how I just added and added slow and steady. And then I think in March/April I quit for a minute. You would probably do better than me if you could get a coach or join 1 of the clubs. What are you planning to do when you get a triathlon in sight?





Ellen:

The above is good guidance. I would also skip a race specific training plan and work on just building consistency in all 3 disciplines. The you can focus on volume and race specific workouts.

I think running is the toughest to build volume due to the amount of impact on the body. I would approach it as trying to build consistency in your running and then add volume. For example, start out with a short distance (1 mile? 2 miles?) and try to run three days a week. Once you get consistent at running three days then add a fourth day. Then I would take oneof the days and add a bit more distance (follow the 10% rule - total weekly volume shouldn't increase by more than 10% per week). Over time you can build your volume and add more days if desired.


Thanks, y'all! A close friend also recommended a couch-to-5K program that she used to get started running, so I'm planning to look into that. Slow and steady is for sure how I'll have to do it, and the 10% rule sounds really good! I'm not sure yet about a plan once I'm ready for/find a triathlon, other than I might not worry too much about speed until then.
Thanks again for the advice. Hopefully someday I'll be able to pass it on to someone else. =)

Tuesday's workout I spent working on getting my pedal stroke closer to good form. Still a little awkward, but it takes less concentration than before.

Mitch 23 26:20
Dave L 23 24:11
Jim 22 23:10:29
Mark H 20 26:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-26 6:55 AM
in reply to: gekkounonetsu

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Subject: RE: Consistency Equals Success - CLOSED
90 minutes on the trainer this morning (4x12' @ 85-95% FTP)

Mitch 24 27:52
Dave L 23 24:11
Jim 22 23:10:29
Mark H 20 26:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-26 8:41 AM
in reply to: trisuppo

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Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED
Rain, Rain, GO AWAY!! Come again some other day!! Adding yesterday Pool swim and todays 5 mile Treadmill Run.

I know it's early in the year still but I am so ready to start OWS training again!!

Mitch 24 27:52
Dave L 23 24:11
Jim 22 23:10:29
Mark H 20 26:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-26 10:56 AM
in reply to: gekkounonetsu

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by gekkounonetsu

Originally posted by trisuppo

Originally posted by Sillygal

Ellen,
I was in a similar position last year. I started off with my own plan based on beginner 5k running plans and trying to build up consistency week by week. I was running twice a week for a total of 5 miles and swam once a week and built that up. It took a long time and more than a few set backs where I just got tired of it but eventually I got to where I was going my logs should be open. Check out January 2014 and see how I just added and added slow and steady. And then I think in March/April I quit for a minute. You would probably do better than me if you could get a coach or join 1 of the clubs. What are you planning to do when you get a triathlon in sight?





Ellen:

The above is good guidance. I would also skip a race specific training plan and work on just building consistency in all 3 disciplines. The you can focus on volume and race specific workouts.

I think running is the toughest to build volume due to the amount of impact on the body. I would approach it as trying to build consistency in your running and then add volume. For example, start out with a short distance (1 mile? 2 miles?) and try to run three days a week. Once you get consistent at running three days then add a fourth day. Then I would take oneof the days and add a bit more distance (follow the 10% rule - total weekly volume shouldn't increase by more than 10% per week). Over time you can build your volume and add more days if desired.


Thanks, y'all! A close friend also recommended a couch-to-5K program that she used to get started running, so I'm planning to look into that. Slow and steady is for sure how I'll have to do it, and the 10% rule sounds really good! I'm not sure yet about a plan once I'm ready for/find a triathlon, other than I might not worry too much about speed until then.
Thanks again for the advice. Hopefully someday I'll be able to pass it on to someone else. =)



Just a suggestion. Find a sprint triathlon nearby. Within an hour of your home. Sometime in July or August. Sign up for it. There is no greater motivator than a date certain and money down.


2015-03-26 1:10 PM
in reply to: sawyer1206

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Subject: RE: Consistency Equals Success - CLOSED
15k run on Thursday

Mitch 24 27:52
Dave L 23 24:11
Jim 22 23:10:29
Mark H 20 26:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-26 2:11 PM
in reply to: markz

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Subject: RE: Consistency Equals Success - CLOSED
60' MAF runch

Mitch 24 27:52
Dave L 23 24:11
Jim 22 23:10:29
Mark H 21 27:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-26 8:31 PM
in reply to: markhodges1973

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Subject: RE: Consistency Equals Success - CLOSED
1:20:00 bike ride

Mitch 24 27:52
Dave L 23 24:11
Jim 22 23:10:29
Mark H 21 27:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-26 8:39 PM
in reply to: pvfd304

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Subject: RE: Consistency Equals Success - CLOSED
easy 30min run taken purposely quite slow.

Mitch 24 27:52
Dave L 24 24:41
Jim 22 23:10:29
Mark H 21 27:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-26 8:41 PM
in reply to: DaveL

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Subject: RE: Consistency Equals Success - CLOSED
30 minutes on the drainer for the point

Mitch 24 27:52
Dave L 24 24:41
Jim 23 23:40:29
Mark H 21 27:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30


2015-03-27 8:18 AM
in reply to: JBacarella

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Subject: RE: Consistency Equals Success - CLOSED
35 on the dreadmill and a bit over 30 in the pool.

Mitch 25 29:00
Dave L 24 24:41
Jim 23 23:40:29
Mark H 21 27:35
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-27 10:30 AM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED
1K TT then wu/cd/drills to make 30 minutes for 'that point' [thanks Jim!] :-) months closing out so getting competitive!!!

Jim, Dave, Mitch - any chance you have a bunch of rest days coming? or starting to feel ill? or simply wanna miss a workout to let me get on podium?

Mitch 25 29:00
Dave L 24 24:41
Jim 23 23:40:29
Mark H 22 28:05
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-27 12:12 PM
in reply to: markhodges1973

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by markhodges1973


Jim, Dave, Mitch - any chance you have a bunch of rest days coming? or starting to feel ill? or simply wanna miss a workout to let me get on podium?



I am on a while rest WEEK right now. I do have a day off scheduled for Saturday
2015-03-27 12:48 PM
in reply to: 0

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by markhodges1973


Jim, Dave, Mitch - any chance you have a bunch of rest days coming? or starting to feel ill? or simply wanna miss a workout to let me get on podium?


I took off Monday! I think I slacked on one day in January and missed the podium. Not happening again.

With that in mind, for the first time I think my body is adjusting to the day in and day out workouts. I'm doing a lot better in self adjusting workouts when necessary so I can hit a workout the next day. That is the biggest piece of the puzzle in my mind...figuring out how to have 3 quality training sessions or more per week in each discipline.

Edited by trisuppo 2015-03-27 1:20 PM
2015-03-27 1:34 PM
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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by markhodges1973

1K TT then wu/cd/drills to make 30 minutes for 'that point' [thanks Jim!] :-) months closing out so getting competitive!!!

Jim, Dave, Mitch - any chance you have a bunch of rest days coming? or starting to feel ill? or simply wanna miss a workout to let me get on podium?



42:05 runch

Yes I do. I am going to push hard the next week. I have a 10k race "the Klondike Canoe Challenge" on Sunday. I have a heavy training schedule the rest of next week, then I am taking some vacation time for spring break. I am hoping to swim and run a little but a limited amount of time on S/B/R. Its the final vacation before daughter #2 joins her sister at Michigan State. We will be at the half way mark for kids leaving the house.

Mitch 25 29:00
Dave L 24 24:41
Jim 24 24:22:34
Mark H 22 28:05
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30

Edited by JBacarella 2015-03-27 1:37 PM


2015-03-27 8:33 PM
in reply to: JBacarella

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Subject: RE: Consistency Equals Success - CLOSED
30 min lunch swim, 60min trainer ride

Mitch 25 29:00
Dave L 25 26:11
Jim 24 24:22:34
Mark H 22 28:05
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 14 26:13
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-28 4:35 AM
in reply to: DaveL

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Subject: RE: Consistency Equals Success - CLOSED
2:40 trail run this Saturday morning. Just one loop on the trail, instead of longer distance, just tried to do it quicker and it felt really good.

Mitch 25 29:00
Dave L 25 26:11
Jim 24 24:22:34
Mark H 22 28:05
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-28 6:27 AM
in reply to: markz

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Subject: RE: Consistency Equals Success - CLOSED

Hello, I just arrived in Seoul from Busan and tomorrow will be running the Incheon International 1/2 Marathon.  I'm feeling the jet lag now and tomorrow we are expecting rain and temps in the upper 30's so it should be an interesting experience.

Enclosed a couple of pics of my two runs in Busan, really nice, clean city and the 2nd most important in Korea.

 

Mitch 25 29:00 
Dave L 25 26:11 
Jim 24 24:22:34 
Mark H 22 28:05 
Joe 21 23:29:12 
Dan 18 26:13 :40 
Dennis 21 17:08:11 
Jackie 15 16:53 
Gabe 15 23:12 
Mark Z 15 28:53 
Brian 14 14:05 
Dave C. 12 11:52 
Patrick 11 06:40 
Rachel 5 4:16 
Ellen 4 2:14:30 

2015-03-28 10:12 AM
in reply to: trigabe

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, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Sorry all, this week was a tough one for me and I've been out of the loop. I picked up a nasty cold last weekend and basically took the entire week off from training to let myself recover as quickly as possible. With a newborn in the house I didn't want to prolong the illness any longer than necessary.

I also had a big hockey week with 2 playoff games capped off by a Friday afternoon skate at the TD Garden where the Bruins play. it was pretty awesome!

Lastly, I finally ordered a trainer tire for my bike and will be slapping it on today. Hopefully it helps with my recurring flat problem.

Gabe - that looks like an incredible run!
2015-03-28 11:04 AM
in reply to: sawyer1206

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, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by sawyer1206


Background:

Last October I started a CSI(Cardio Strength Interval) Class at the Gym I train at in the morning. The class is an hour long 3 days a week, 45 minutes of various exercises getting my heart rate to Zone 4(145-165bpm) and keeping it there. Followed by 15 minutes of cool down exercises and stretching. The class has been very beneficial to me. I never really worked my core or legs in a manner that this class does and I can see and feel the improvements. My legs are stronger then they have ever been, my balance has greatly improved, and my core strength is also on the rise.

A lot of pluses for the class but there is one big negative in that I believe it is effecting my other training. By this I mean that the class is taking some of my energy and I believe it is having negative effects on the rest of my triathlon training. Here is a typical week for me. Monday morning 1hr CSI Class followed by a 30min swim. Tuesday I normally run but it really depends on how my legs feel from the class. After doing 150 squats and 75 lunges the day before my legs are very sore and tight. And this is very typical for the rest of the week. I know I could run, swim, and bike longer if I wasn't either zapped from the class or recovering from the previous days class.

Question:

Should I abandon the class through the tri season and just concentrate on the 3 disciplines?



Dennis I guess I'll be the lone voice of dissent on this one and offer a slightly different perspective. I think it depends on your overall goals with both triathlon and fitness in general. If tri training is your only focus and your goal is to be the absolute best triathlete you can be, I agree that in general specificity reigns supreme, although even in that context I think some strength training is important throughout the entire season.

For me personally, although I love competing in triathlons, my larger goal is to stay healthy, strong, and functionally fit and to be able to participate in other sports and activities I enjoy as well. Even though most triathletes I know despise CrossFit, I've been doing it for years and have so far been able to maintain it several times per week along with my tri training. There are definitely days when my CF workout detracts from my ability to put 100% into a scheduled tri workout, but for me the tradeoff is worth it because I'm improving my overall strength and fitness while not materially detracting from my tri fitness - just impeding the progress a little bit. For example a few weeks ago I had a workout that included heavy squats followed by a 10 minute circuit of (10) 135# barbell lunges, (8) lateral burpees, and (6) 30" box jumps. My legs were junk for the next few days and I had to skip a couple workouts, but it was worth it to me for the long-term benefit of that particular workout (increased hip and leg strength, knee/hip/ankle stability, and explosive power). I probably wouldn't do something like that mid-season or around any important races, or if I did I would just scale the weight way back to make it more of an endurance session.

I'm also a hockey goalie which requires a completely different training focus than triathlon. Much more explosive and erratic movements than SBR (which tend to be more rhythmic and repetitive) and the action comes in short intense bursts rather than long steady efforts like in triathlon. If I didn't incorporate some focused training for that type of effort I wouldn't be able to play at the level I want to. Some nights my games don't finish until 11:30pm and I don't get home until 1am, which occasionally means skipping a morning swim. But I love paying hockey and will never sacrifice it for tri training, so there are always tradeoffs.

I've come to realize that I'm not going pro anytime soon, so the 100% specificity model isn't so important to me. If I can be competitive in my AG while continuing to increase my general fitness and also doing the other things I love, that's the best case scenario for me personally. If you're seeing big results from your classes and the added benefit is important to you, I think it's fine to sacrifice the occasional tri workout in the interest of improved overall fitness. Just be smart and know when to skip a class or dial back the intensity so it doesn't completely derail a race or a critical workout.


2015-03-28 4:52 PM
in reply to: dgconner154

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Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by dgconner154

For example a few weeks ago I had a workout that included heavy squats followed by a 10 minute circuit of (10) 135# barbell lunges, (8) lateral burpees, and (6) 30" box jumps. My legs were junk for the next few days and I had to skip a couple workouts, but it was worth it to me for the long-term benefit of that particular workout (increased hip and leg strength, knee/hip/ankle stability, and explosive power). I probably wouldn't do something like that mid-season or around any important races, or if I did I would just scale the weight way back to make it more of an endurance session.



Thanks for your post, very well written and you made some great points. On the other hand, Cross Fit, Hockey practice or games, AND triathlon training?? Sleep much?

2015-03-28 5:31 PM
in reply to: sawyer1206

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Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED
On a different note, something happened today that I wanted to share with the group. I not only was fortunate to meet the legendary Jackie Pomeroy in person, but I was lucky enough to have her company on my longest bike ride to date. Jackie came in to town to ride the 56 mile bike loop that is part of the Texas Oilman 70.3 triathlon I am racing in November.

If anyone ever gets the chance to meet the legend in person I would highly recommend you seize the opportunity. Jackie has one of those positive, peppy, out going personalities that makes you drop all of your defenses and allows you to just enjoy her company. You guys should have seen her on the ride, not only was she chatting it up with myself and others in our group but she was also making small talk with other riders on the course and rest stops. A very productive and entertaining day for sure. Thanks for the company Jackie, and the ride home!
2015-03-28 5:59 PM
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Subject: RE: Consistency Equals Success - CLOSED
Worked on my bike position some more and spun medium easy for 45 minutes.

Mitch 26 29:46
Dave L 25 26:11
Jim 24 24:22:34
Mark H 22 28:05
Joe 21 23:29:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30

Edited by trisuppo 2015-03-28 6:01 PM
2015-03-28 6:39 PM
in reply to: trisuppo

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Somewhere in the Swamps of Philly
Subject: RE: Consistency Equals Success - CLOSED
Fri - 36' outdoor swim - 90 degrees of yum!
Sat - 10 mile run - 60 degrees, 50 minutes of yoga, 22' swim. And some In and Out just cause it is vacation.

Mitch 26 29:46
Dave L 25 26:11
Jim 24 24:22:34
Mark H 22 28:05
Joe 23 25:48:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
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