MIke Danko's Group-open (Page 3)

jay welcome

mike

you want to increase your milage abourt 10 % each week. Long runs are important. You have to get atleast one 20 miler min. Try temp runs...etc

Does this help?

Mike


Also you can do weight training to help with conditioning.

yeah that does help....10%....that is something I can manage that so....if I am putting in 20 miles /week...next week put in 22 then 24.2 and so on.....right----do you do that for 3 weeks and then back off for a week? What is the max I should be running----remember that my goal is Ironman---not a marathon--that is just another training day.

Thanks for the advice, Lee

I would say about 40 miles a week during ironman training. With ironman training its more the time then the distance.

mike

Hey Mike,

I am interested in joining your group! Can you take me on? Have a good one.

Me'

sure i enjoy helping everyone.

mike

Hey Mike,

I did my first triathlon last year, a sprint and my goal this year is to do 3/4. My issue is running. Do you have any motivation tips to help keep me running? I know I can run, but I can't find anyone to run with me to help keep me motivated to keep going and going, and going....I just need some tips!!

Thanks,
Mecole

Where do you currently run?


Most of the long running is part of thr mental training.

What is the longest you can run with out being bored mentally?

mike

23 on a mile swim is pretty good mike haha, good job! yeahh i normally do two days of distance? so sets of 200's on one day and sets of 400 or 500's the other day? and then i do a day or two of shorter sprint sets... like 100's and 50's and 25's :]

you said you ride the 1200? and it hasnt given you any problems? i was thinking about getting the 1.2 or the 1.5... which are just the 2008 models of the 1200 and 1500... but if the 1200 is awesome... ill just stick with the 1.2 :]

also, i think im going to get my oversized bike out on the road this week cus i can finally afford a decent pump haha... how many miles do you think i should start with outside? or just focus more on the time? or...

Mike - My name is Bob. I'm 43 and looking to compete in my first triathlon(s) this summer.
I was hoping that I could join your group.

My one lifelong sport is Tennis, and I've been doing different things to keep in shape.
I was a member of a group training gym for 2 years starting about 4 years ago where we did a lot of training from kickboxing to spinning. I've always run on and off, have done a few 5k's. I've been biking quite a bit over the past 4 years (usually 5 times a week in the summer, up to 25 miles). Growing up on the beach, i'm an experienced swimmer, however, i've never swum competitively. I have done it on and off for excercise. Just got back to it (about 3 times a week) and i'm really liking it.
I usually end up in the pool when i have injuries!

I've been reading some articles on this site and have gone thru Joe Friel's "Triathlete's Training Bible" to get some ideas about how to train.

I'm starting to get a feel for what to do, but still have a long way to go.

Equipment:
Swimming - I've been swimming in my knee length beach trunks (i'm thinking they're slowing me down)

Bike - I have a 20 yr old Nishiki Mountain bike, but with more of a road tire.
I get it tuned yearly, but i'm thinking i'm going to have to invest in a new bike soon (ideas?)
I also own a life cycle, which i've been using in the winter.

Running - I have Asic's, forget exact model, but I got them at a running store (for about $90), so i think there pretty good and I spent a good amount of time getting fitted. I've just been buying similar Asic's models since.


Right now I'm going to focus mostly on technique.
I feel like I'm really making improvements in swimming.
After reading up on running and biking technique a little, i now realize I should be doing the same in those area's.

What is a good resource for finding basic info about what you need for a race?
Ex: What do i wear? Is there some type of triathlon suit you can wear in the water and then just hop on the bike? Where would I find somehting like that?

That type of stuff (water bottle cages, etc for your bike, what to bring to eat to drink).

I think my biggest challange is going to be remaining healthy (knees, elbows, shoulders) while training. Tennis can be a little rough on the joints (i snow board as well).

Thanks Mike!

rich,


I would focus on time. get out there on the bike get used to riding.

I would def get the proper bike. You do not want to get injuried. Make sure you pump the tires up to a good pressure if they are road tires. Let me know how it goes.

mike

Bob,

welcome. I will look over all your questions and give you a detailed report. That book is good for beginners. I would invest in a better swim suit that will help.

Mike

Mike,

Equipment / life???

Running shoe life? I wonder how long you use a pair of shoes before you trade them in? 300 miles? or more?

Tire are new on the bike: Michelin Pros (110 psi?) The front gears look to have groves in the side wall but make very quick shifts. (Chain Hours?? or is stretch the only real measure?)

I have a miss in my gear shift, just started. Have you tried to repair a shifter? If I get new shifters should I go to the levers in the Areo Bars or keep them on the handlebars? The IM in Louisville is very hilly??? and I hear that it make a difference. (Have had aero bars for 4 month and seem to work well)

What would the typical IM training week look like?

40 Run, 100 bike, 6000 swim ?

I have attached an equipment check list you can use....

100 psi is good

Ironman KY is hilly. Do you have a TT bike?

I do not mess around with derailers. If it is missing a gear I would get it looked at.

Mike


Let me know if i missed anything



Attachments
----------------
race_checklist.doc (23KB - 22 downloads)

PM me with email and I will send you my traning log

mike

Edited by magik611 2008-01-14 7:51 PM

Warm up Clothes
Trainers
Socks
Sweats
Long Sleeve T-shirt
Hat
T-shirt
Gloves
Stocking Cap
Head Band
Tights
Arm Warmers
Change of Clothes
Spare bike shorts

Swim
____Goggles (2 pairs)
____Swim Cap
____Ear Plugs
____Speedo’s (2 Pair)
____Race Chip
____Wet Suit
____Non stick spray
____Sunscreen
____Anti-Fog
____Warm swim cap

Bike
____Bike
____Water bottles
____Bike shorts
____Jersey
____Helmet
____Race belt
____Sunglasses
____Extra tube
____Extra tire
____Tire derailer
____Bib and Bike numbers
____Bike shoes

Run
____Flats
____Water bottle holster
____Heart rate monitor
____Watch

Nutrition
____Recovery drink
____Energy gel
____Caffeine tablets
____Crackers
____Sports drink
____Sea Salt
____Anti-Gas tablets
____Salt tablets

Misc
____Wallet
____USAT card
____Towel
____Bike tools

Mike,

I'm a 33 yr. old Ironman wanna be who's trying to break into the sport this year. I know very little about the sport, but am intrigued by it and am excited about realizing my dream to complete an Ironman Triathlon. I am a competitive runner and have run the Disney Marathon twice now (after yesterday) and want to take on new challenges with the triathlon. I just bought a Trek Madone road bike a couple of months ago and started riding once a week between 20-30 miles to xtrain druing my marathon training. I committed to start hitting the bike hard after yesterday's marathon, and to eventually get in the pool and start some regular swimming. Swimming is the area I'm most worried about, as I have swam very little in my life although I grew up on the southeastern Georgia coast.

If you still have room in your group, I'd love to be part of it. I need all the help I can get!

Thanks.

KID D

welcome


how may I help.

Great!!

How do you advise I get started? My running base is good, but how do you recommend I implement bike and swim training? Do you have any recommended training plans or books on training? Any advice would be appreciated.

Thanks.

Thanks Mike.

I have a question regarding injuries/rehab.

I'm having a problem with my right knee and my left shoulder, both of which i've seen a for PT previously.
In general, would you recommend stopping training and focus just on rehabing, or continue to train at a lower level while doing the rehab.

I know it's hard to tell without knowing the extent of the injury.
I hate to totally stop training, especially since i'm trying to focus on technique, which will hopefully help to reduce the recurrence of the injuries.

Thanks,

Bob

Schwinn Peliton Aluminum Race Bike is what I currently have. Have added areo bars. I originally wanted to do long distance touring but now doing the IM thing. I have thought about adding new graphite forks and bike stem. My budget to get a TT is a little low, a second hand at $1,000 would be doable. Is a TT bike a must from your opinion? $2,500.00? If a big deal I would reconsider.

On the list I did not see a wet suit? saw several people with Wet suits last year.

Does a cap help with head cold on the swimming? Never had one.

I would try to incorporate the rehab exercises into your training plan. I would do some light lower body exercies to help strengthen the knee up and upper body for the shoulder. I would also ice when you can and when it hurts. This is important. If you need to rest then rest.

Mike

There are alot of triathlon books out there. Triathlon training is a good book. Gives some basic plans. If you need help finding it let me know.

Mike