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I thought we could use a thread for Tri-Folk to drop in and talk about our winter training. It can be tough to stay focused and disciplined in the dark, cold days of winter, so we could use this thread to share our motivations.
And talk about other stuff too. Maybe a good pie recipe or other uses for Pam that actually involve cooking.... Maybe you're shopping for or building up a new tri bike.... Maybe you're going skiing or snow camping.... Let us know.
(And of course our Southern Hemisphere members are welcome to drop in and share. Just don't rub it in.)
This is an archived thread, you can find the full version of this thread, with images, links and more content
here.
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Cya on the forums,
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So, I'll go first.
Finally managed to drag my sorry butt into the pool last night. I'd been carrying around my goggles and swimsuit in my bag for a week now, but I just couldn't make it to the gym. But yesterday I was feeling particularly slow and fat, so I decided enough was enough.
I was able to get in 1000 easy meters. Since I hadn't been in the water in a month, I decided to just go easy, focus on my turn over and body position. I didn't even wear a watch. And I'm really glad I did it. It's nice to swim when all you're doing is enjoying the swim.
I started about 6 weeks ago training for next year. My first 4 weeks went well, last and this week have been slow to start(my old lady is sick). Today, however, I did one of my better swim workouts, 6x100, coming in on 1:15 and 1:20 alternately and leaving after 10 seconds rest. I had managed as much as 12x100 coming in between 1:20 and 1:25 but I'm having trouble with the next step in turnover.
In general I've been running 6x, biking 3x and swimming 5x per week. I want to be ready for the season, and I already am way more than last year.
Um, for me it's not really going... :lol: Well, i'm keeping up with the cycling, but i don't plan on working on the running/swimming until the middle of next month though. I'm planning on getting some of those DeSoto neoprene swim pants so i don't have to use the pool bouy anymore (the wetsuit in the pool is just too much of a hassle to use all the time). :lol:
I've been doing 30-60 mile bike rides on the weekend though i think i'll start doing a 7-14 mile loop afew times a week and pushing harder instead and keep my big weekend ride around 30 miles. Swimming will be 3-4 times a week and followed up by a 1-2 mile run immediately afterwards.
When i get closer to my first race in April though i'm hoping to be able to ride my bike to the pool (5 miles away), swim, run, then ride home for a nice mini-triathlon. :D
Not really even started. I just do what I want, when I want. Mostly because I dont wanna get burned out. I am training for IM Florida, so november is a long ways away.
That and the blood clot in my upper right arm, that limits my upper body workouts.
I started week #2 of my 12 week base plan and then immediately caught a cold. But I have been weight training for the past month and a half consistently prior to starting the base plan. I am taking this week off the recuperate and I am going to jump right into week 3.
I am a duathlete so theres no swimming. I also started martial arts training again (I am blackbelt and karate is my other love) mostly as a "filler" on days that I dont feel like lifting, or dont have any lifting scheduled for that day. My weight training routine has me lifting four days a week. On the 5th and 6th day I either do a martial arts routine (which is an interval based jump rope/ heavy bag/ pushup/ squats routine) or I do a full body blast, after I am done running or riding.
I never really followed a structured plan in the past - I just kinda made up my own thing which had me at way to high an intensity way to early in the winter. By the time summer roleld around I was bored and tired.
I am also trying to slim down a bit. I like to maintain an off-season weight of about 170-172 and I am currently at 175/176. In season I like to stay at 167-168. This year I am going to try and slim down to 165. I knew I had to get back on the horse last week when I was jump roping and I could see my man boobs bouncing.
My training for the 2007 tri season started on Nov. 3rd with swimming 2-3 times a week, about 1.25 miles of drills and some aerobic swimming. Some running, some single leg bike drills and some time on my powercranks. My coach gave me a weight workout to do, which has left me sore in a few places. I go in for my next round of bike and run fitness testing over the next two weeks. I have been ski racing (Nordic) for the last 10 winters so it should be interesting to see how the combined training works out.
Well, nothing in terms of cycling or swimming, but I am running a lot since we have started training for Track. Roughly 70-80 miles a week and some weight training. That's about it.
Just enjoying my training at the moment. Running is great as i have only just been able to return after a niggling achilles injury, so getting a fair few miles in (for me that is). Swimming is going better than expected too, and i've secured a few lessons which has really helped. Cycling is not going so well, as the 25mph+ winds, almost perpetual dark and heavy rain at the moment don't make for the safest conditions where i live. The trainer is destoying my soul on weekday mornings. Need to do a bit more work in the gym too. Don't start my base training till January so this is just maintaining and sorting out any injury/equipment problems at the moment.
Man, dont have as much time as you guys to train. Im a HS basketball coach so I dont have much time or energy to do much training. Haven't been training on game days, last night I didn't get home until midnight, and I left at 6:30 that mourning. Im just tring to maintain something so I dont start over in Feb/Mar. Ive been trying to do a 45 min run 3 times a week. That gives me about 18 miles a week running. Ive been trying to get in some cycling, so that happens once a week. But, I think my right pedal is out of alignment cause Ive been having knee pain all fall. Swimming hasn't happen since my last Tri in sept. My Christmas present from my wife is a Y membership, so I can start working on it. Oh, and Im saving up for a new tri bike. Should get measured and order the Guru Trilite Late January and pick it up late febuary. That will give me two solid months on it before my HIM.
I started working on my base training a few weeks ago. It's amazing how much fitness I lost (and how much weight I gained) in 4-5 months of relative inactivity. I did 1 legged drills on my trainer last night, and after 20 seconds or so, I got the dreaded "clunk, clunk" because my pedal stroke is so uneven. I'm looking at doing 3-4 races in 2007 including 1 half-IM.
I'm just about to head out for a lunch time run. The weather here has been gorgeous during the middle of the day, so I have no excuse. I'll probably just turn on the iPod and go 4 miles at subtempo.
I haven't been cycling as much as I want to (it's just too cold) but I joined a swim team and have been running a lot. Joining the swim team was one of the best decisions I've made in awhile. At the end of the season I was in the 195-198 lbs range. So one of my off season goals was to lose weight and trim up a bit. Thats been going well so far. I'm down to 178 and I've been hitting the gym as usual so I'm not looking like a string bean yet. I'm attributing the weight loss to all of the swimming and a more focused diet. Only problem this winter has been getting out of bed some mornings. I just cant get out of bed to save my life some monrings. Anyways, just thought I'd tell my offseason training story.
I haven't been cycling as much as I want to (it's just too cold) but I joined a swim team and have been running a lot. Joining the swim team was one of the best decisions I've made in awhile. At the end of the season I was in the 195-198 lbs range. So one of my off season goals was to lose weight and trim up a bit. Thats been going well so far. I'm down to 178 and I've been hitting the gym as usual so I'm not looking like a string bean yet. I'm attributing the weight loss to all of the swimming and a more focused diet. Only problem this winter has been getting out of bed some mornings. I just cant get out of bed to save my life some monrings. Anyways, just thought I'd tell my offseason training story.
195 to 178 since the end of the season? Wow. Very impressive! When you say "a more focused diet" what do you mean exactly?
Like crap. Well I can't guage it since I am getting ready for my first tri in May. But work has been a nightmare the last few weeks so I haven't done much. I started off good about a month ago. The plan is/was about 10 weeks of base training. Just getting all the disciplines in order and focusing on some weight loss. And then that rolls into a 12 week plan leading right up to my first race.
I have also found it a bit tough to get out and run/ride in the cold I have rollers for the bike and a nordictrack, which isn't running but better than nothing.
I am actually looking forward to the inlaws showing up for the holiday. More free time to get some training in (more people to watch the little kiddies).
-D
My swimming is way up. I have been swimming about 5-6mi a week. Cycling is way down, I went from 150mi/week in the summer to merely riding my trainer about 2x a week. However, I do plenty of MTN biking. I mostly do trail running in the winter, and have been getting in about 10mi per week... which is pretty low.
I cant wait for spring to come back and save me! Its not the cold that kills me, its the short days. I refuse to ride my road bike in the dark, and I dont want to afford a $400 HiD lighting kit.
My training will start somewhere around Jan 15th. That will be six weeks after my hernia surgery that I had on Monday. I've been carrying the thing around for years but for a long time I was so fat that I didn't know it was there. Then for a couple of years I was thinking that it might be some sort of tumor but it didn't seem to be getting any bigger so I ignored it until I was in a doctor's office with a broken shoulder (that was October 2004). I put off getting it fixed because I didn't want to disrupt my training and I finally decided to get it fixed. Let me tell you, it was more painful than I expected. The nurse told my wife in the recovery room, "The amount of morphine that we gave your husband would have put you in a drug induced coma, and it would have killed me." Still, I went home that afternoon and less than 24 hours later I was getting up and walking without assistance. It's amazing how far surgery has come :)
For those of you who can get out there...remember how lucky you are and make great use of your training time. Chris, I can't wait to hear your story about becoming an Ironman. Have fun on your journey.
Hey cj, don't start anything too soon! Good luck with your recovery, maybe you'll be a bit faster now?!?
I started about 6 weeks ago training for next year. My first 4 weeks went well, last and this week have been slow to start(my old lady is sick). Today, however, I did one of my better swim workouts, 6x100, coming in on 1:15 and 1:20 alternately and leaving after 10 seconds rest. I had managed as much as 12x100 coming in between 1:20 and 1:25 but I'm having trouble with the next step in turnover.
In general I've been running 6x, biking 3x and swimming 5x per week. I want to be ready for the season, and I already am way more than last year.
How long have you been training for? I would love to be able to run 6x and bike 3x!
I've had to move inside since the weather got cold and snowy. So I've become WELL acquainted with Spinervals and the treadmill. I haven't been in the pool in a few months, but I have great intentions of going to the indoor community pool starting next week.
I think if I put down money on the Las Vegas Rage in the Sage in April I'll be more inspired...
Thanks, CJ. Best of luck on a speedy recovery.
How long have you been training for? I would love to be able to run 6x and bike 3x!
I started my 2007 training in the begginning of November.
I've been running as long as I can remember and Three years of triathlon training.
CJ good luck with the recovery.
Deep into specific base training only and it is killing me. Everything is slow and monotonous. Everyone keeps telling me this will work, so I am trying to stick with it...... blah.
I was hoping to get in a mellow 1500 m Sunday afternoon but life kept happening: kids, dog, garage needed organizing. When I got to the gym at 4:40, the guy at the desk said "Just to let you know, we're closing at 5pm today for our staff holiday party."
D'oh!
Plan: build swim skill and distance, build run to regular 10ks, maintain the existing bike base. So far - PBs in the pool but I'm a supernewbie; 10k race as a benchmark on Sunday :)
Went on the weekly hammerfest this morning. Ended up with 49 miles. Hard miles.
me too - 42 hard miles in crappy chicago wind right by the lake, averaged just over 18. i have an hour postal swim tomorrow, not sure if i'm going to make it though
First time over 50 miles of running last week in about 18 months. I'm hoping for some 10k PRs next spring.
wow triguy, i'm impressed. I don't think i've ever focused that much on running...this season is the season of swimming for me....i've joined a masters swim team in chicago and automatically my weekly yardage has almost doubled from around 4500 to close to 8000 (and yes my shoulders are feeling it ;)
Thanks. Kind of funny, a guy at the Y came up to me and complimented me on my running today(I did my 5 miles in 30 min workout today, with 5 hills of 1/5 of a mile or longer at or above %5), he said I looked strong and had good form. Funny because I feel like most people avoid even being near me on the treadmill section because I go fast.
I too learned the importance of increasing the amount of swimming last year by basically doing what you did 4,500 to 8-10,000. I dropped my HIM swim time from 35ish to 30 flat. If you keep it up I'm sure you'll see similar gains, if not better.
So once I had recovered from my annual 4-6 week cold / upper respiratory infection, I went in for pre-season run and bike fitness tests. There was relatively good news, and bad news, although it's not yet clear how bad yet.
The good news is that I'm aerobically more fit than I thought I was, at least at heart rates up to AT @ about 155 bpm. The run test was steadily increasing pace and hill grade, ending at 7 miles an hour up a 12% grade. I wore a heart rate monitor, had a blood lactate sample taken every 3 minutes, and wore a breathing mask that analyzed O2 in, CO2 out, breathing rate and volume, etc.
Resting lactate was 1.5 mmols; maximum was 14 mmols, and after a few (2 or 4) minutes post-exercise this had dropped to 6.8 mmols, which was the best I've seen in a few years of testing. Peak VO2 was 43 ml/ kg / min. My run HR zones are now:
1-2: 95-142 BPM
3 (up to AT): 143-155
4 (up to RC): 156-163
5 Max VO2: 164-175, the highest HR I achieved.
Blood lactates rose slowly and gradually, hitting 4 mmol @ 158 bpm and 5 mmol at 165, then shot up to 14 mmols at 175 bpm, a clear indication I haven't done any real high-end work.
The bike test was 2 5-mile time trials with a 5 minute rest in between and after the 2nd, followed by a max. power 0.2 mile sprint, all on my road bike on a computrainer. The data for both TTs was very close, and my average data was a 14 minute finish at a cadence of 102, an average power of 230 watts, an average HR of 165 and a max HR of 178 (on the 2nd test). The max power test had a finish time of 29 seconds, a max power of about 800 watts and an average power of about 530 watts. My HR and power zones are now:
1: < 132 bpm, < 123 watts
2: 133-146 bpm, 124-167 watts
3: 147-153 bpm, 168-200 watts
4: 154-163 bpm, 200-233 watts
5: 164-179 bpm, 234-266 watts
6: 180+ bpm, 267+ watts
The bad news out of all of this is that my max HR I can hit is down 10 beats / minute since my last tests in February (although my cardiac stroke volume is up), evidence of systemic fatigue of unknown origin. Good thing I'm off work this week, since I'm taking 1-3 naps a day after getting 8 hrs of sleep each night and I'm still exhausted in the mornings and afternoons. An initial round of blood tests showed nothing (including no obvious infections), so additional blood tests are ahead on Thursday and a visit to the sleep disorders dr. next week to see if my sleep apnea has returned.
Happy Holidays to all.
So far, so good. This is the first time in 4 years that I've been able to stay motivated and active throughout the winter months. It doesn't hurt that the weather has been beautiful for December in New England.
I'm going to complete my first triathlon (half-iron) in September. Though, hopefully it won't be my first by the time it actually rolls around. I've got my eye on a few shorter events before then.
My training hasn't been too structured so far. I'm just trying to get in some base miles/laps and make sure I do something most days of the week. For me, that's a big improvement. I've been getting up at 5:30 to swim before work every few days, though I'm hoping hard to make that a daily occurrence. 3-5 mile runs at night after work and the 20-30 mile bike rides on the weekends.
My real goal is to drop as much extra weight as possible before the build period. My ideal weight is 165-170. I've been stuck around 185-188 for almost three months (started at 222 in June), but as of this morning I'm down to 182. It's painfully slow going, but the worst of the holiday temptations are over. heh. And the "wow, you're looking like you lost a lot of weight" comments have been encouraging.
Congrats Enamore on the weightloss, and welcome to the sport.
I had my best damn swim in a while today, 15 x 50. 6 in 40 leaving on 50. 5 in 35 leaving on 60. 4 more in 40 leaving on 50. I just have to keep in mind 80 seconds / 100 yards.
Just treading water here in Blighty, waiting for the pool to reopen and a chance to knuckle down and push my set distance up to a kilo. Foul wet weather so thank heavens for cross-training - Eye Toy style!
I've been out of town for the last couple of weeks, so I haven't been able to swim or ride, but I did manage to get in some running. Including a really pleasant 4 miles in gently falling snow while up in Tahoe City. The next day it was too thick to run so my wife and I put on our snowshoes and took a mosey in the woods.
I'd meant to get up early and do a pre-dawn 20 miler today but I slept through the alarm. Maybe I can get a few miles in on the way home.
I ran into an acquaintance I hadn't seen in a while. We were running around the park loop and were chatting for a bit but his pace was just too high for me. It's about base miles for me right now and he was definitely putting me in the redzone. I am surprised but pleased that I've finally gotten mature enough to let him go.
I was looking forward to doing some cross training with x-country skiing, snowshoeing, and skating, however the freakish weather and lack of snow up here in Montreal is getting in the way.
Ive only been training since mid december and am just trying to establish a good base over the winter for my first tri in August. For the first time in my life im overweight (205lbs) and something hit me in the head late last year and i thought to myself "wtf are you doing letting yourself go like this?!". I mtn bike and the reality really hit home this past summer when any climbing would just kill me. So i decided to do something about it and get back into my former shape. Figure while im at it, i should set myself a goal, which is to do something ive always wanted to do, compete in a tri.
Havent been on the bike much since it got cold, but ive been hitting the gym and running/swimming. I used to run 10k's until a few years ago, and swim squad back in my younger teen years (early/mid 90's). I expected running to come back to me more quickly than it has, although i ran a really good 4 miles on Monday. Felt strong the whole way, and wished the gym wasn't so packed because i felt like i could go another 30 mins but had to give someone else a go on the treadmill. You know the kind of run im talking about....i call them a "bring you back next time" run because it feels good. ;)
Swimming was really hard the first 2 weeks, but last week after a 200m interval, i felt ok and decided to see how far i could go, just to give myself an idea as to what my limit was. I surprised the hell out of myself when i ticked over 2000m comfortably.
So i'd say my training is going well for someone of my level. :)
Well, i'm finally getting some neoprene swim pants (basically the lower half of a wetsuit) so i can get back to the pool. I don't like using a pool bouy and using a full wetsuit is a hassle... I'll probably start swimming again in a week or two, however i have been cycling regularly almost every weekend since my last triathlon in September '06. Next event for me is on April 15. I should be more than ready. :)
Good job, Flak. I myself find it really hard to get into the pool. This morning I put my swimsuit and goggles in my bag, hoping I can sneak out of the office for a long lunch that will give me just enough time to do 1250 m. We'll see.
I did the longest swim workout of my life yesterday. Over two miles. It was crazy, I did most of it pretty hard too. I finally have most of my training plan written up for this spring.
Hows everyone's training been? Anyone else in the north getting hammered by the cold?
I had an eye opener of a day in the pool today, 5x200 coming in around 2:35-2:39. Felt damn good.
That is a damn good time Triguy.
My training is in full swing right now. I have Ironman Arizona coming up in April and despite being encased in my house for rides on the trainer it has been going ok. I have logged over a 1000 miles on the treadmill since the new year which is KILLING ME. I am doing 4 hour rides while watching different seasons of 24 or what ever movie is on. Damn I miss out door rides.
I haven't subjected myself to the treadmill yet like last year but the bitter wind and cold almost forced me into it on Wednesday. It was 20 degrees with 25 mph winds. Damn that just sucks...
Swimming is going good while I am not a fast swimmer I can swim for a near indefinate time. I found out a few weeks I can go 4k meters with out being tired or feeling anything at all. My 100m time is horrid (2:00) which puts me in the back of the middle of the pack but oh well. That gives me extra punch for the bike so s'all good.
That is a damn good time Triguy.
My training is in full swing right now. I have Ironman Arizona coming up in April and despite being encased in my house for rides on the trainer it has been going ok. I have logged over a 1000 miles on the treadmill since the new year which is KILLING ME. I am doing 4 hour rides while watching different seasons of 24 or what ever movie is on. Damn I miss out door rides.
I haven't subjected myself to the treadmill yet like last year but the bitter wind and cold almost forced me into it on Wednesday. It was 20 degrees with 25 mph winds. Damn that just sucks...
Swimming is going good while I am not a fast swimmer I can swim for a near indefinate time. I found out a few weeks I can go 4k meters with out being tired or feeling anything at all. My 100m time is horrid (2:00) which puts me in the back of the middle of the pack but oh well. That gives me extra punch for the bike so s'all good.
2:00 minutes and in the middle of the pack...obviously not a sprinter or even a swimmer but might I ask what your 400 time is. I have my first 70.3 coming up this summer and was wondering what the pace would be. I always envisioned the swimming being much better then the olympic distance that I usually do. I'm always with the front few in those.
2:00 minutes and in the middle of the pack...obviously not a sprinter or even a swimmer but might I ask what your 400 time is. I have my first 70.3 coming up this summer and was wondering what the pace would be. I always envisioned the swimming being much better then the olympic distance that I usually do. I'm always with the front few in those.Wow - are you trying hard to be an ass or does it just come naturally to you? My suggestion - don't post anymore until you learn how to be a lot more tactful.
To Jstyle: Don't listen to any advice this fool has to give you. He likes to dish out a lot of worthless drivel, such as insisting that a carbon seatpost is one of the best upgrades someone can make on their bike.:rolleyes: 4 months ago, he was a newb that hadn't even done a triathlon, while at the same time proclaiming that he could beat 80% of all triathletes in any tri that was 1/2 IM or less. :rolleyes: And good luck on IMAZ.
Wow - are you trying hard to be an ass or does it just come naturally to you? My suggestion - don't post anymore until you learn how to be a lot more tactful.
To Jstyle: Don't listen to any advice this fool has to give you. He likes to dish out a lot of worthless drivel, such as insisting that a carbon seatpost is one of the best upgrades someone can make on their bike.:rolleyes: 4 months ago, he was a newb that hadn't even done a triathlon, while at the same time proclaiming that he could beat 80% of all triathletes in any tri that was 1/2 IM or less. :rolleyes: And good luck on IMAZ.
Sorry I wasn't trying to be rude, just a joke about the different abilities of triathletes. I can swim and bike really well but am and average runner. Most other people I meet were runners before they became triathletes.
Sprocketman I do think that your an idiot, I have done a few olympic tri's and been pretty successful. Taking post out of context to make yourself feel great is real reveling of your personality. If you have questions about old post, why don't you ask them in the actual post...you must be Botto's sidekick...
Do we need to race? Where are you racing this summer...I'm thinking lake hartwell or white mountain, and end with a half in the fall (maybe florida, or duke liver, or whereever your at)...I don't race much as I don't like to pay to work out, but have found goals make long summer workouts more enjoyable...
Sorry <insert comma> I wasn't trying to be rude,<period, not comma> <insert "It was"> just a joke about the different abilities of triathletes. I can swim and bike really well <insert comma> but <insert "I"> am and <"an", not "and"> average runner. Most other people I meet were runners before they became triathletes.
Sprocketman <insert comma> I do think that your <"you're", not "your"> an idiot,<period, not comma> I have done a few olympic tri's<remove apostrophe> and been pretty successful. Taking <insert "a"> post out of context to make yourself feel great is real <substitute "really" or "very"> reveling <"revealing", not "reveling"> of your personality. If you have questions about <insert "an"> old post, why don't you ask them in the actual post...you must be Botto's sidekick...
Do we need to race? Where are you racing this summer <insert "?">...I'm thinking lake hartwell <capitalize> or white mountain <capitalize>, and end with a half in the fall (maybe florida <capitalize>, or duke liver <capitalize>, or whereever <"wherever", not "whereever"> your <"you're", not "your"> at)...I don't race much as I don't like to pay to work out, but have found goals make long summer workouts more enjoyable...I corrected your post. One thing I've found on this forum - those who refer to others as "idiots" are invariably the ones most deserving of the label.
Challenging me to a race? What do you think this is, junior high school?
My original point remains - don't insult others on here. It's not cool and it's not funny. Do you personally know Jstyle and was your remark to him a good-natured ribbing between friends? If so, I apologize. If not, any reasonable person would classify your remark as an insult. If you haven't noticed, the triathlon section here on Bikeforums doesn't get much traffic. If you continue to insult people, there will be even less traffic. Just be cool and everything will be alright.
I've been hitting it a little too hard the last 6 weeks. I lost a ton of weight this winter (35lbs!!!) and can no longer qualify for the clydesdale category. So I've been enjoying the ease of running in my new body. I've got my running mileage up to the most per week it's ever been (still nothing in comparison to above runner studs), swimming is coming along (focusing on getting faster yet with hopes of top 3 swim time in my first event) and I've got a deal with my wife that if I get down to a goal weight of 180lbs I can get any tri bike I want. Anything. Talk about a nice carrot dangling out there. Gitty up!
Ouch, boys. Take it outside and maybe some good, old-fashioned, head to head competition will fashion some respect. The grammar, alas... well, there are courses for that as well. :) Play nice.
I had a great week of cycling in HI.
almost 300 miles in the week and 24k' of climbing.
Too bad I'm back to the nasty east coast weather.
The running is going slowly and I just got back in the pool
Went for a bike ride today, HEAT WAVE GOING THROUGH NEBRASKA, 45 degrees, praise mother nature!
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