MIke Danko's Group-open (Page 2)

Mike,

RE: IM time estimates

How did your training times match up with the actual event in Louisville.

IM Targets (current pace)

Swim 1.3 (1:50 pace/100yds, 1:27 is current record, 1:38 average 8x100, 18s for 25 yrds)
Bike 6 to 7 (16 to 18 mph pace: maybe 20 this spring I hope: 22 mph for 1 hr is record)
Run 4 to 5 (10 min/mi pace, can do 10K in 50 min)

Does anything look out of wack?


Thanks

what time are you looking to go?


i did it in 10:57:42

if you set a goal then you can map out good times..

the swim looks good.


I would shoot to avg hr speeds as for running you can get this lower by doing some speed workouts and some shorter bricks.


mike

for the eating while on the bike I am trying one Balance high protein bar (210 cal), one gel and one pack of PB cracker per hour. My sweat weight drop is about 1lb per hour with more like 750 cals per hour. twice I tried to match my cal intake with my estimate burn (HRM). worked ok. but for 6 to 7 hours I will need a suit case. I could pull a trailer behind me.

10:57 wow kick but ........... I use to have run speed until I started on the HRM thing. The % of TH max has me at a slow pace. There is no reason that a 8 min pace is not doable. The issue is sorness and day after day recovery. maybe by this spring it will crack.

you want to get your calories in liquid form....you have to experiment during trainig to see what works.

mike

Mike,
Hi I would like to join your mentor group. I am an active female 51 and I just hiked the entire Appalachian Trail in 2007... that is 2175 miles through 14 states from GA to ME. Check out my online journal at: www.trailjournals.com/boo-boo My longest mileage day was 31 with a 30 pound backpack. I had climbs over 6000 feet at times. It got me into good shape, but after consuming 4000 plus calories a day, when I came home, I began gaining the weight back. i would like to drop about 20 pounds.

I decided I would like to get into the triathlon arena. I am not surrounded by people who like to do this, so I will need some motivation and support until my training on a regular basis kicks in. I am working on my swimming stroke with a coach who has completey broke it down and we started all over again. I am just unsure where to start with running and biking. I can't seem to stay focused for long and keep changing. HELP! I am going to start the beginners program listed on this sight ( that's how I found this) and hope there is room for one more.

I would like to do a sprint tri in the summer and possibly an olympic distance late in the summer/early fall. But I have to take it one step at a time. I also am still actively backpacking and kayaking, but I want to make training my priority.

Any guidance now would be helpful. Looking forward to hearing from you.

Hey Mike, I would like to join your group. A bit about me...married for 5 years and have a 3 week old son! It is awesome. I am a veterinarian and an avid triathlete. Last year was my first season in the full sport (used to do the swim in team events). I was a tennis player and surfer in college. I have done 5-6 olympic distances and one half. My goals are Louisville Ironman this year and Derby city Marathon in late April. I run 4 x week, try to bike outside, but have been using a trainer on the bad days--currently 1 hour periods 2-3 x week. Swimming for me has always come easy---1/2 distance time was 33 minutes without a problem so I am not currently swimming any, but plan to join a masters swim club this month. I am just looking for motivation and advice. Love the sport and want to get more involved. Thanks, Lee

NAME: Ballyard7 / John

STORY: I started running in high school as a way to lose weight. I ended up loving to run and have stuck with it ever since. This time last year i started getting tired of running everyday and wanted some variety. So i decided to do a triathlon. Luckly a tri group started up at my local YMCA at the same time with a bunch of beginners. So at least i had a few people to train with. So i did a super sprint in april and have been hooked ever since.

FAMILY STATUS: Married for 2 1/2 years with 3 dogs and a kid on the way.

CURRENT TRAINING: I'm on week 9 of a 20 week half ironman plan. I have a HIM in march so i'm in full swing. Although i'm finding the winter weather tough to deal with (for biking).

2007 RACES:

I did one half marathon, 2 - 10k's and 5 - 5k's
3 - 60 mile bike races.
1 - Duathlon
Claremore OK sprint (April) - My first tri
Tulsa Triathlon Olympic (June) - My first Oly
Arkadelphia Mountain Man Oly (August) -
Redman Half Ironman (September) - My first HIM...I was a little undertrained and ended up walking the last 4 miles of the run. It was a good learning experience though.
As you can see, i didn't like the shorter stuff as much and made a quick leap to the longer distances.

2008 RACES:

Lake McMurtury Challenge (Feb) - 40 mile moutain bike race
Ironman California 70.3 (March 29)
Claremore sprint tri (April 20th)
Oklahoma City Half Marathon (April?)
Lake McMurtry 25k or 50k trail run (April 12th)
Ironman Kansas 70.3 (June 15th)
Tulsa Triathlon Olympic (June?)
Hotter than Hell Hundred (August 23)
Tulsa Run 15k (October)
Route 66 Marathon (November)
Redman 70.3 September
Goal is to do Ironman Couer D' Alene 140.6 in 2009
A bunch of 10k's and 5k's throughout the year as well.

My BIG 2008 season goal is to get in shape for the Ironman 2009

WEIGHTLOSS: I want to drop 10 pounds before March

bindy welcome....

please feel to ask me questions. I am here to help

Lee,,

welcome please allow me to help

john,


awsome schedule.

Let me know what you have as in terms of questions

Mike-
I would love to join your group if you have any more room.
History:
I'm 25yrs old, married, from Georgia. I've been swimming since I was a kid, usually twice a week anywhere from 1 mile to 1 1/2. I also try to run atleast 3 miles twice a week. I'm very new to the bicycle world. I was just given a new Bianchi road bike for my birthday and I am currently just trying to increase my miles. I've been saying I wanted to do this for years, so now is the time. I would just love a little guidance on how to really train for a Tri.
Goals:
I've done a few 5k races in the past, and I want to do the Siver Comet 10k in march. So, increase my miles!!!
I'm looking to do my first tri in either may or june.

I'm so excited to finally do this!
-Hailey

hailey,


welcome...I am glad you joined our discussion

mike

Hi Mike -

I would like to join your group, but look like you have had a lot of activity!

I am not really a beginner triathlete, but would like to better my times and fitness level this next year ( a little motivation from a group would be most welcome too). From a short term perspective, I have a marathon lined up for the end of March and I am trying to figure out how to train for that without giving up my triathlon conditioning.

2008 plans are:

March 30 - Atlanta Marathon - 3:50 and feel good
July 13 - Providence 70.3 (5:30?)
Oct - Pinhurst NC Olympic (2:45?)
2008 - no injuries!

Cool....yeah man come on in...I help you...

what you been doing currently?

i think the bike is too big for me :/ haha but im going to take it down to a local bike shop on monday :]

thanks :]

im just curious... but whats your 1/2 mile swim split time?

pool or open water?

I have done an olympic dist swim in like 23 min

umm i guess pool? i swam a 1000 this morning and i timed myself today... and it took me 14 minutes... a little dissapointing :[ but i was a sprinter in high school haha... so ive never really trained for competing distance. i know ill be slower in open water too! so that concerns me even more haha.

break that 1000 up in 100, 50 etc....do drills...this will help

mike

Hello Mike:

My name is Navarra, and I'm hoping this group is still open. I got into triathlons because my husband told me he wanted to do an Ironman someday (gotta keep up with the man). I started running in high school and only took a few years hiatus when I got into amateur (natural) bodybuilding. I learned how to swim when I was very young and grew up with a pool in the backyard. When I was a teenager, I used to bike everywhere.

I started triathlons with a beginner triathlon club here in Saskatoon (Saskatchewan, Canada) last year, and I will be volunteering this year to lead some of the groups.

After the super-duper-sprint that graduated that program, I participated in 6 other races: 2 marathons and 3 triathlons. My first marathon was 4:30 with a sore left hip and knee (problem appears to now be resolved). My first Sprint was fantastic. My first Olympic distance race got called for lightening (kilometre 38 on the bike), but I accomplished an Off-Road Olympic that had a bike portion that was literally mud-hell. My last marathon of the year didn't go so well, I got bad GI tract cramps at kilometre 28 (see question about that below).

This year's races 2008: Sask Marathon, Spin Off Olympic, Prestige 1/2 Ironman, Riding Mountain Olympic or Summerside, Queen City Marathon.

2009: Great White North 1/2 Ironman, Bigfoot iron distance

2010: Newfoundland 70.3, Wisconsin Ironman? Boston?

I found a feasible program, and my training is being logged here.

I'm working with a road bike Giant TCR W that is kitted with aerobars and the seat moved forward. I do not have to stretch at all in aeroposition and my quads are doing most of the work (I have strong quads and weak hams despite weight training). My gift to myself when I complete the Bigfoot will be to buy a Cervelo.

My problem is that my GI tract seems to get very upset when I'm running over 21km. I often get cramping and the gels seem to make things worse. I've had some suggestions for alternatives, but I was wondering what you would recommend. Am I getting the cramping because of dehydration possibly?

Weightloss: My weight has creeped up to 130 at 5'4" still a lot muscle, but I want to lose 15 pounds for the marathon (19 weeks, quite feasible health-wise) and maybe 3 more for the 1/2 Ironman (over a month later).




Edited by NLG 2008-01-11 2:07 AM

yes welcome to the group


gi issues running will do that....are you eating alot of fiber?

Actually, I probably do eat a lot of fibre. Could an overabundance be causing the cramping and bloating? I eat a lot of yoghurt, too, and I'm wondering if perhaps I'm a bit lactose intolerant.

cut your fiber intake....fiber and running can cause GI issues....trust me I know.

Mike, any suggestions on putting together a consistent running plan. Here are some stats---usually average 9 min 17 sec miles for 10 milers---I am trying to run on back to back days to help strengthen my ligaments/tendons and get them use to the "pounding" My typical run is anywhere from 4-6 miles 3 x week plus a long one (10 miles) on the weekend. I know I need to "way up" this.....Derby City Marathon in 138 days. Should I am for 25 miles/week or what?

Looking to join this group. Running & Swimming background and scheduled to complete my first Sprint race in May. New to cycling.

Any room in the Inn?