| FLA Jill Feb 17, 12 7:45 Post #2 of 28 (1219 views) |
To get into 1:10 range, you need to get into the mentality that feeling like you're going to barf during practice and can barely lift your arms to wash your hair afterwards is a Good Thing. | ||||
Friday, February 17, 2012
1:22 to 1:10/100yd swimming
Thursday, February 16, 2012
TT Torpedo
It's time to transition to the TT position!
FTH repeats are all good for overall fitness, but to take advantage of all that hard work you have to turn that fitness into a TT torpedo. To do this you need to push power in an aero position.
How to do this?
Engine Engine! OLH repeats= time in FTH. check!
Now get some easy effort in an aero position. Be sure to focus on flexibility.
Next step is to build interval time trials in aero position on Canada.
OLH time is a good indication of general fitness but... you need to know how much you can put out in an aero position to understand how fast you can race.
TT Time!
FTH repeats are all good for overall fitness, but to take advantage of all that hard work you have to turn that fitness into a TT torpedo. To do this you need to push power in an aero position.
How to do this?
Engine Engine! OLH repeats= time in FTH. check!
Now get some easy effort in an aero position. Be sure to focus on flexibility.
Next step is to build interval time trials in aero position on Canada.
OLH time is a good indication of general fitness but... you need to know how much you can put out in an aero position to understand how fast you can race.
TT Time!
Running- Stick to the plan!
Running has been going well. E Pace runs focussing on cadence have been bread and butter over the past 6-7 weeks. Cadence has been consistently in mid 90s and feels good.
Yesterday thought it might be a good idea to do The Dish to simulate speed skills durning a 10ml run.
Not a good idea! Keep it simple stupid!
Legs felt achy and had a moment of RLL pain scary similar to last fall. Although ITB likely the culprit of this Leg pain best to be safe. Stick with the plan!
Found this on Slowtwitch. It really sums up what has work for me in the past and should be the direction for this coming season.
Yesterday thought it might be a good idea to do The Dish to simulate speed skills durning a 10ml run.
Not a good idea! Keep it simple stupid!
Legs felt achy and had a moment of RLL pain scary similar to last fall. Although ITB likely the culprit of this Leg pain best to be safe. Stick with the plan!
Found this on Slowtwitch. It really sums up what has work for me in the past and should be the direction for this coming season.
| BarryP Feb 16, 12 7:40 Post #1 of 78 (2483 views) |
2 - run a lot 3 - add 1 or 2 moderately intense race specific workouts as races approach 3 is the tricky part, but if its all confusing for you, your best bet is a tempo run (run kinda hard for 20-60 minutes) and a tempo run of a different variety (slower and longer or shorter and a little fatser). In either case, consistencey is the key. | ||||
Thursday, January 19, 2012
Races in the summer are won on the slopes of Old La Honda in January
Swim
Big gains first half of the month putting up a 14x100 sub 80sec avg! Consistent time in the pool in Dec/Jan seems to be getting me more comfortable in the water. Not sure my race splits with be that much better, but hopefully I'll have more in the tank for the rest of the crazziness. Been monitoring right sided shoulder pain- likely rotor cuff impingement. Stretching esp straight arms back seems to help. Might need to back off the yardage a bit.
Bike
Revved up the cycling this month trying to get some good time in FTH doing repeats up OLH. It's so much easier pushing it outside and up a climb.
As I built up time in the saddle I started to noticed similar pain in my proximal fibula, that I had in November 2011, but this time on the left . I knew it was unlikely to be a stress fx given I took so much time off running. After some research and mostly dumb luck found some sources hinting a tight ITB as a possible cause. Funny because it is below the knee. I have been doing tons of foam rolling and stretching both all but eliminated the pain. Also have been using inserts (Sole and Superfeet Yellow) which might be helping Makes me question my injury DX back in November.
Run
Slowly building back the run. Kicking it mostly in the Newton Gravity's, which I'm lovin! Focusing on form as a priority. Although not a lot to report "no news is good news"as Paul likes to say.
Nutrition
Wt has been around 180-182. Not dropping the lbs, but training hard and with some patience and discipline hope to get this down.
Big gains first half of the month putting up a 14x100 sub 80sec avg! Consistent time in the pool in Dec/Jan seems to be getting me more comfortable in the water. Not sure my race splits with be that much better, but hopefully I'll have more in the tank for the rest of the crazziness. Been monitoring right sided shoulder pain- likely rotor cuff impingement. Stretching esp straight arms back seems to help. Might need to back off the yardage a bit.
Bike
Revved up the cycling this month trying to get some good time in FTH doing repeats up OLH. It's so much easier pushing it outside and up a climb.
As I built up time in the saddle I started to noticed similar pain in my proximal fibula, that I had in November 2011, but this time on the left . I knew it was unlikely to be a stress fx given I took so much time off running. After some research and mostly dumb luck found some sources hinting a tight ITB as a possible cause. Funny because it is below the knee. I have been doing tons of foam rolling and stretching both all but eliminated the pain. Also have been using inserts (Sole and Superfeet Yellow) which might be helping Makes me question my injury DX back in November.
Run
Slowly building back the run. Kicking it mostly in the Newton Gravity's, which I'm lovin! Focusing on form as a priority. Although not a lot to report "no news is good news"as Paul likes to say.
Nutrition
Wt has been around 180-182. Not dropping the lbs, but training hard and with some patience and discipline hope to get this down.
Wednesday, December 7, 2011
Plan of ATTACK! 2012
"Carry water and chop wood"- WORK F'in HARD and you will get Ninja Fast
"Rome wasn't built in a day"- be patient and have a plan.
Going into a season recovering from an injury puts a big question mark on things. My hope is that with some caution and thoughtful planing I can have some fun and Bring the Mother F'in Ruckus!
Things I can control
1) Swimming
-Get in that pool
-Drill it and intervals with short rest
-Winter is YOUR TIME to get fast in the pool!
2)Biking
-If you are going to push it, push it on the bike
-Practice at powers you intend to put out
-Maintain FTH so you can start the season off right
3)Run
-Take your time getting healthy, pushing to soon with cause exponential set backs down the road compared to now
-Dont push it the run will come
4)Nutrition
-More likely to have an impact on race performance than any training so treat your diet the same way you treat the long rides and FTH workouts
-Discipline!!!
-Start the season off right at 175lbs
The Plan
January
Learn to run
slow, with caution, focus on technique and recovery
always run first (or short {10min} easy {<120watts} bike to WU), never on tiered legs
3wks T12ml @ E
1wks T 20ml @ E
Keep up the swim
swim every day!
3 times a week cont P1: 25x 100s @ race pace
Drill it other days, mix in long swim (2000-3000) every other week
Build that Bike FTH
Stick with 40-60min FTH workouts with easy SS and long rides mixed in
Back off if needed to fit in swims and runs
"Rome wasn't built in a day"- be patient and have a plan.
Going into a season recovering from an injury puts a big question mark on things. My hope is that with some caution and thoughtful planing I can have some fun and Bring the Mother F'in Ruckus!
Things I can control
1) Swimming
-Get in that pool
-Drill it and intervals with short rest
-Winter is YOUR TIME to get fast in the pool!
2)Biking
-If you are going to push it, push it on the bike
-Practice at powers you intend to put out
-Maintain FTH so you can start the season off right
3)Run
-Take your time getting healthy, pushing to soon with cause exponential set backs down the road compared to now
-Dont push it the run will come
4)Nutrition
-More likely to have an impact on race performance than any training so treat your diet the same way you treat the long rides and FTH workouts
-Discipline!!!
-Start the season off right at 175lbs
The Plan
January
Learn to run
slow, with caution, focus on technique and recovery
always run first (or short {10min} easy {<120watts} bike to WU), never on tiered legs
3wks T12ml @ E
1wks T 20ml @ E
Keep up the swim
swim every day!
3 times a week cont P1: 25x 100s @ race pace
Drill it other days, mix in long swim (2000-3000) every other week
Build that Bike FTH
Stick with 40-60min FTH workouts with easy SS and long rides mixed in
Back off if needed to fit in swims and runs
February
Build run with caution
slow, with caution, focus on technique and recovery
always run first (or short {10min} easy {<120watts} bike to WU), never on tiered legs
2wks T20ml @ E
2wks T30ml @ E
Keep up the swim
swim every day!
3 times a week cont P1: 25x 100s @ race pace
Drill it other days, mix in long swim (2000-3000) every other week
Build that Bike FTH
4 wks stick with 40-60min FTH workouts with easy SS and long rides mixed in
2 wks build to 90min @HIM pace (neg split till you get it to 90min)/wk
March
Build run with caution
ok to run after swim, run first (or short {10min} easy {<120watts} bike to WU), never on tiered legs
2wks T 30ml @ E with Strides and Short hills on treadmill
2wks T 30ml @ E, Hills on treadmill, Intervals
Hone in the swim
Drills
3 times a week P1: 25x 100s @ race pace
2000yrd TT one week before MTS
Maintain Bike
will need to bike after run to get key sessions in
40-60min FTH/wk with easy SS mixed in
40-60min FTH/wk with easy SS mixed in
weekly 90min @HIM pace/wk
4hr easy ride/wk
MTS Win AG
4hr easy ride/wk
MTS Win AG
April
OS 70.3 Compete
Maintain run
ok to run after swim, run first (or short easy bike to WU), never on tiered legs
3wks T 30ml @ E, Hills on treadmill, Intervals
Maintain swim
Drills
3 times a week P1: 25x 100s @ race pace
Maintain Bike
will need to bike after run to get key sessions in
40-60min FTH/wk with easy SS mixed in
90min @HIM pace/wk
4hr easy ride/wk
Monday, November 28, 2011
2011 In Review
This review is a look back in order to spring forward. For improvement! To be excellent! To be Smart! To be Fast!
"Those who do not learn from the past are doomed to repeat it"
Big goals for 2011, as always. Didn't reach all of them despite being very attainable.
2011 Goals
1: Complete first IM at IMAZ (Hoped to go sub 10)
2: 70.3 sub 4:40
3. Swim 1.2 sub 30
2011 Achievements:
4:39 Vineman 70.3
Won AG in Santa Cruz 5150
Feb
Started out with a run SF HM
-went out way to fast and big miles week going in
-did not have ANY speed work going in. How can you run fast if you don't train fast?
-Train specifically for an event i.e. run fast, train fast. In training speed will transfer to distance more than distance will transfer to speed, but both are important and in long distance racing, distance wins out
-Neg split with slow start (not always needed though i.e. in IM, but there is NO HARM if starting slow and building up)
March
Oceanside HIM
Went into this race thinking it was gonna be a bust and well... it was. Would like to believe it was from lack of training and poor nutrition, however attitude certainly played a role. Still had a blast with Mom.
-very poor numbers going into this race with a 3hr week 3 weeks out:(
-Tried EFS nutrition and it didn't work- seemed to in training
-8hrs of driving in the 2 days prior to the race
-Didn't give up:)
-stick with nutrition that works
-avoid big travel days before
-train your sorry ass
-needed a small cassette for steep hills
April
Wildflower
Bounced back from OC with 4 great training weeks. Didn't have the race was training for but took some time off of last year
-Road a disc wheel in crazy wind
-Did not consume enough calories on bike
-Used a 27 cassette (Good move!)
-Calfs cramped on run, despite walking hill
-Strong finish pushing down Lynch Hill
-bring both rear wheels H3 and disc
-stretch those calfs in training and pre race
-Don't be afraid of small cassette
June
SVIT
-Good Swim, decent bike, suffered on run (really wanted to quit but stay strong)
-Training just getting going about now
-Never give up
July
Treasure Island 5150
-Good warm up for vineman
-Awful run, but hard bike which help set up Vineman bike (Had similar power #s for both)
Vineman 70.3
-breakthrough race!
-PR swim (started 2 breath per side the switch breathing)
-Great bike
Thought to myself "leave just enough for run"
Stayed on top of nutrition (gel every 20min)
-Run neg split the entire way!
felt awesome starting out and didn't really feel the pain till I dropped the hammer around mile 8-9
Continued to stay on top of nutrition (gel every 20min)
-Stay on top of nutrition
-Easy into the run
CIT
-No taper so ok with result
-Great run after hard bike (perceived exertion)
Aug
Santa Cruz 5150
-Swim cut short due to fog
-Kept the gas on the Bike. Went hard and maintain good power throughout bike. (HR crazy high but maybe that was GOOD THING)
-Ran through the pain
felt uncomfortable the entire run, but maintained speed
Won AG!
Sep
Big K
-OK swim
-Hammered the bike and stayed strong into the wind
-Had trouble putting back the nutrition with cramps
-Started out feeling awesome on the run. Kept it in my long run interval training zones 7:15 pace and it felt awesome
-Mile 6 cramps started brewing and was unable to take in any nutrition, but still able to hold pace
-Mile 10 I stopped to try and relieve the stomach cramping and then drop the hammer but could get going again. Held 8:30 with a bathroom break
-In that last 3 miles passed by 2 AG athletes and dropped from 3rd to 5th
Overall I think nutrition was the issue
-Practice nutrition
-Stay away from fiber the 3 days before
Nov
IMAZ
Training was going awesome!
Tried a "big day" after a hard week- Stress fx
Maybe it was building up, but that day seemed to be "the break"
-No more runs after hard/long bikes
-Run on fresh legs, race lots and you will get the feel of running fast off bike
-Don't get greedy with run
Weakness
-Entered season with poor fitness (low swim and bike volume) 4 months of minimal training Oct10-Jan11
-Swim mostly on own in races (need to improve swim drafting skills) and poor sighting skills
-Run pacing and speed
-Consistent functional nutrition
-Poor short course speed
-Took months to get to reasonable weight
-Setting limits
-Tolerating pain
Strengths
-Bike endurance
-Motivation
-Negative split run (with good practice)
"Those who do not learn from the past are doomed to repeat it"
Big goals for 2011, as always. Didn't reach all of them despite being very attainable.
2011 Goals
1: Complete first IM at IMAZ (Hoped to go sub 10)
2: 70.3 sub 4:40
3. Swim 1.2 sub 30
2011 Achievements:
4:39 Vineman 70.3
Won AG in Santa Cruz 5150
Feb
Started out with a run SF HM
-went out way to fast and big miles week going in
-did not have ANY speed work going in. How can you run fast if you don't train fast?
-Train specifically for an event i.e. run fast, train fast. In training speed will transfer to distance more than distance will transfer to speed, but both are important and in long distance racing, distance wins out
-Neg split with slow start (not always needed though i.e. in IM, but there is NO HARM if starting slow and building up)
March
Oceanside HIM
Went into this race thinking it was gonna be a bust and well... it was. Would like to believe it was from lack of training and poor nutrition, however attitude certainly played a role. Still had a blast with Mom.
-very poor numbers going into this race with a 3hr week 3 weeks out:(
-Tried EFS nutrition and it didn't work- seemed to in training
-8hrs of driving in the 2 days prior to the race
-Didn't give up:)
-stick with nutrition that works
-avoid big travel days before
-train your sorry ass
-needed a small cassette for steep hills
April
Wildflower
Bounced back from OC with 4 great training weeks. Didn't have the race was training for but took some time off of last year
-Road a disc wheel in crazy wind
-Did not consume enough calories on bike
-Used a 27 cassette (Good move!)
-Calfs cramped on run, despite walking hill
-Strong finish pushing down Lynch Hill
-bring both rear wheels H3 and disc
-stretch those calfs in training and pre race
-Don't be afraid of small cassette
June
SVIT
-Good Swim, decent bike, suffered on run (really wanted to quit but stay strong)
-Training just getting going about now
-Never give up
July
Treasure Island 5150
-Good warm up for vineman
-Awful run, but hard bike which help set up Vineman bike (Had similar power #s for both)
Vineman 70.3
-breakthrough race!
-PR swim (started 2 breath per side the switch breathing)
-Great bike
Thought to myself "leave just enough for run"
Stayed on top of nutrition (gel every 20min)
-Run neg split the entire way!
felt awesome starting out and didn't really feel the pain till I dropped the hammer around mile 8-9
Continued to stay on top of nutrition (gel every 20min)
-Stay on top of nutrition
-Easy into the run
CIT
-No taper so ok with result
-Great run after hard bike (perceived exertion)
Aug
Santa Cruz 5150
-Swim cut short due to fog
-Kept the gas on the Bike. Went hard and maintain good power throughout bike. (HR crazy high but maybe that was GOOD THING)
-Ran through the pain
felt uncomfortable the entire run, but maintained speed
Won AG!
Sep
Big K
-OK swim
-Hammered the bike and stayed strong into the wind
-Had trouble putting back the nutrition with cramps
-Started out feeling awesome on the run. Kept it in my long run interval training zones 7:15 pace and it felt awesome
-Mile 6 cramps started brewing and was unable to take in any nutrition, but still able to hold pace
-Mile 10 I stopped to try and relieve the stomach cramping and then drop the hammer but could get going again. Held 8:30 with a bathroom break
-In that last 3 miles passed by 2 AG athletes and dropped from 3rd to 5th
Overall I think nutrition was the issue
-Practice nutrition
-Stay away from fiber the 3 days before
Nov
IMAZ
Training was going awesome!
Tried a "big day" after a hard week- Stress fx
Maybe it was building up, but that day seemed to be "the break"
-No more runs after hard/long bikes
-Run on fresh legs, race lots and you will get the feel of running fast off bike
-Don't get greedy with run
2011 Goals
1: Complete first IM at IMAZ (Hoped to go sub 10)
2: 70.3 sub 4:40
3. Swim 1.2 sub 30
Why I did not reach my goals
1: Complete first IM at IMAZ (Hoped to go sub 10)
- got greedy with my numbers
- to many runs after hard bikes
- "Big Day" broke the dream
3. Swim 1.2 sub 30
-poor swim milage and dedication
-little to no offseason work
-struggled to maintain distance through the season
Why I did not reach my goals
1: Complete first IM at IMAZ (Hoped to go sub 10)
- got greedy with my numbers
- to many runs after hard bikes
- "Big Day" broke the dream
3. Swim 1.2 sub 30
-poor swim milage and dedication
-little to no offseason work
-struggled to maintain distance through the season
2011 Achievements:
4:39 Vineman 70.3
Won AG in Santa Cruz 5150
Weakness
-Entered season with poor fitness (low swim and bike volume) 4 months of minimal training Oct10-Jan11
-Swim mostly on own in races (need to improve swim drafting skills) and poor sighting skills
-Run pacing and speed
-Consistent functional nutrition
-Poor short course speed
-Took months to get to reasonable weight
-Setting limits
-Tolerating pain
Strengths
-Bike endurance
-Motivation
-Negative split run (with good practice)
Sunday, September 11, 2011
Saturday, April 30, 2011
Friday, October 2, 2009
Run through Red Rocks, NV
Things got goin back in 2009 at the SVIT in San Jose, CA. I just finished my Intern year of Residency (the day before was a 24hr ICU call) so had a few days off to tri something new.
I spent a few hours in the pool the week prior, did one open water swim after renting a wetsuit, watched a bunch of "Total Immersion" swim videos on YouTube in the on-call room between answering nurse's pages about tube feeds and the occasional crashing patient. Might get through this thing, I thought... Residency... fingers crossed.
The biking thing not that worried. Grew up mountain biking with my dad through the Appalachians NJ and got into the road scene at Georgetown where a buddy worked for a bike shop down on M street and was able to get me a good deal on a bright yellow compact frame Giant.
Running. I hated running. It was a means to an end. Anything over a mile left me a chaffed mess. Things changed when I met my wife MD, former collegiate runner at Georgetown. To spend more time together I tried to keep up with her on runs. Didn't work out so well until she introduced me to the single thing that has allowed me to run more than the 360+ feet around the baseball diamond... Bodyglide. No more raw thighs.
Race day came and boom!
HOOKED!
I distinctly remember seeing a "64" (his age) on the back of some dude's calve as he burned by me on the run and thought WTF! Being a former collegiate athlete in baseball (ok not very useful in tris or anything else for that matter) and ice hockey, I thought, "I can do this".
People that know me well know that I simply don't try something out... I go fricking apeshit crazy full throttle ahead.
So there it began.
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