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ST - Great Swimming!
Am panicking even more tonight cos i've just had through the race instructions for the duathlon next month. The runs are forest trails and I haven't done any since the autumn! I do love trail running and have a fantastic route not far from home. But I run best in the evening and obviously can't do it in the dark. Am going to have to find some daylight running time this month and get up there to practice.
My LSR yesterday was great, I went out on an undulating route last mile downhill, did 5 miles in just over the hour, I did the same distance and time but a different route last week, but yesterday managed to run almost all of it, I did walk a little bit up a short sharp hill. The legs and body still remember what to do, slow and steady, feeling great.I even got a scare as a faster runner overtook me I was so in my own little world she made me jump, but think its good as was concentrating on how my body was doing and thinking of nothing important.
Can i join please? Im new to triathlon too - joined a Tri club end of last year.
Im a swimmer by trade, and have done a couple of half marathons (very slow half marathons!!). At the moment im running once a week with the club (abt 5mile interval set) and swimming twice a week (3000m per session). Im not a very good runner (abt 10min miles) but am improving, However, its the bike that im completely new too - ive got a mountain bike but a road bike is sooo different!! lol!
Im borrowing my friends road bike at the moment but really need to get a training routine in order so im doing all three in one week - i can make excuses not to train for Britain but once im in a routine i can stick to it.
Think my first tri is going to be Cardiff Try-a-Tri in May.....scared!!!!
Hi Vicki! Welcome. Great to have you with us. We're doing pretty well at encouraging each other along so you'll do great here.
Steady - sounds a lovely run
Gingergav - good luck!
ST - I'm doing a duathlon on 5th March. 5k,21k,5k. I know a run, bike, run should be easy, but i'm fretting about all sorts of stuff! Including whether I will be able to sleep the night before! And it is going to two muddy trail runs. I know the first run will be simple and I reckon I won't do too bad with the bike, but am worried that I won't have much left for the second run. Nah! what am i saying! I KNOW i can run the 10k, I'm just fretting! But last week when i came to a complete stop when feeling so ill was a bit scary.
Despite the wind being as bad as yesterday I managed a short 5 mile ride at lunch time. Then the wind had dropped this evening when I did the same 5 miles as a run.
Happy Training tomorrow everyone!
And some lunch time comments....
Yersinia - nice starting point on the Parkrun I reckon. Targetting a sub-30 time will be a good goal. You doing it again this week as part of your run focussed week, or just getting the miles in?
Chili - don't stress! It's all very do-able! And well done to your big girl! Did I mention the boy in the Cardiff race? He can't have been more than 10, if that, but I was slowly catching him and every time he noticed, he got a spurt of speed and took off. I felt bad because I eventually over took him and I heard him stop for a couple of seconds. But then he started again
ST - I grew up in Loughborough and had a random cycling stage when I was about 16 and used to cycle to East Leake. I have toyed with doing the East Leake Tri actually but got distracted with other things. When is it? Well done on the swimming too.
GG - Am interested in your turbo experiences. Do you have to take wheels off? Do they scratch the floor? do your gears work on them? What kind of session do you do on it?
Steady - I often jump out of my skin when people pop up alongside me! I get particularly frustrated when it's cyclists though who don't ding their bells. I'm sure once I was grumbled at because i was running around on a trail avoiding horse manure and a bike zoomed past without dinging. He muttered something so I muttered "USE YOUR BELL!" (in as far as muttering can be relayed in capital letters...!). Especially when they are fast, you don't necessarily hear them coming. Of course and triathletes we all know better than that, don't we...???
Oh - can't believe that zebra crossing incident either! Terrible!!! I would have bashed the car with my fist as it went past (I say this, but I hate confrontation so I would have probably just stared at the car as it zoomed off into the distance...!). There ar SO many idiots out there. What are we to do?!?
Had a lovely bike ride in. 43 minutes and I'm hoping to be no longer than 50mins back. I made sure to work hard since yesterday was rest day.
Oh - I have a question though. I ride a hybrid. I don't want to invest in a road bike at the moment as I have no money. Are others using road bikes, and will I look silly on my hybrid riding around whilst others zoom past me on the miniscule hyper light and thin road bikes? I'm a bit scared of getting on something that looks so fragile to be honest....
No not a member of Cardiff Tri but Celtic Tri.
I did have one question - are people following a schedule or just training however you fancy? Im a fan of schedules and plans and wouldnt mind following one, any recommendations?
JEvans - Do not worry,I ride a hybrid, at some point I plan getting some clip on tri bars, but as yet have to get back on it. I took part in a duathlon last year with plenty of others with flash bikes whooshing past, no one really notices, just make sure it is not a granny bike with wicker basket at the front.
Due to my injury the static bike in the garage is the only thing I can ride at present, unable to grip/flex properly with hand so can't drive my car either.
This morning went along for rehab swim, did a bit more than last week. Getting frustrated at the slow progess.
Vivki - not sure what people are doing. I'm making it up as I go along, but making weekly/monthly/quarterly targets to boost my confidence and make sure there is progress in each discipline.
Based on positive comments on this forum I'm planning on launching a "Power of 4" dvd boxset where each week you focus on a discpline (upping the distance, or just making sure you get the all important session in) to help manage life around training (I often find that if I don't have a focus, I drift and as such I haven't progressed in running as much as I would like). Then in the fourth week you step back (this wasn't part of my original structure, but it was recommended, and I got ill, so it worked well!).
But if you want a proper plan I'm not sure what to suggest, sorry. The magazine seems to have a lot of training programmes in every month so there is probably something on the site. They seem to structure training in the order of the race so one day you swim, the next day you cycle and the third day you run. Though I don't think this has to be followed.
Welcome Vicki - I am doing a novice super sprint tri its similar to a try a tri in the middle of May. As JEvans says plenty of plans out there, find a beginners one and feel free to adapt it to suit your life and how much you can train.I am curently doing 2 cycles and 2 runs a week, with my Sunday run being 5 miles, Wed about 3. I also work on 3 hard weeks, one easy, then upping distance or speed. No proper swimming at present, due to wrist injury, but once cleared to swim will go at least once a week if not twice, at the mo I can do a little rehab swimmy thing, mainly backstroke sculling with the arms or using a kickboard and generally floundering around. I am looking forward to proper swimming.
You are lucky to be coming from a swimming background as that is where most people are weaker.
Hi Vicki - welcome - hopefully nowt but good honest tips to be found here from those of us who have made the mistakes for you!!! Mostly me!!! I was a complete spanner in my first events, and not much has changed!!!
Hey JEvaNs - turbo training is hard work but good when weather is poor. I have a Tacx 1800 turbo (bought on recommendations from a forum, from Ironman mate, and feedback on Chain Reaction Cycles) and it works well - it has a handlebar mounted resistance adjuster, and I can use the gears too. I have it in my conservatory (on a lino floor), and have a front wheel riser to go with it so the bike stays flat when the back wheel is raised on the roller. I use my normal back wheel with its normal spindle in place and it works fine, although it is wearing my back tyre down quite quickly. It came "flat pack" and took a bit of setting up, but even someone as crap at DIY and fearful of anything from Ikea as me managed it OK! I also got a TV with built-in DVD player on ebay, and park my bike in front of it - distracts from the pain, and allows me to watch a couple of training DVD's i've got!
The training I do on it includes a 10min warm up first - quick 90-100rpm spin on res 1, gear about 5th - easy, no force, just loosening up. I then do one of the following, then a 10 min cool down again res 1, 5th gear, no force.
Pyramid - (one gear) 5 mins res 2, 1min res 1, 5 mins res 4, 1 min res 1, 5 mins res 6, 1 min res 1, 5 mins res 4, 1 min res 1, 5 mins res 2, 1 min res 1 (or whatever you fancy!) Ouch.
Follow a training DVD - i've got a great one of rides in California where you follow a group on a ride - the DVD gives you speed, rpm, gear, res levels and has rides from 40mins to 150mins. Brill!
Basic TT - after warm up - big gear (top ring, 5th/6th on back) for 25 mins (equalish to a 10 mile TT for me) and constant rpm. Go longer for eg 1hr for a 25mile TT, or 2hrs for a 50mile (not for me!!)
Easy spin - an hour or so of mixed resistances, gears, the odd sprint, as I fancy (it is stable enough to stand up and sprint on the pedals)
It can get very sweaty so I keep a towel over my front wheel and a big drink to hand. Get a telly/DVD player and stick a film on to avoid boredom! I watched The Life of Brian end to end on one ride!
ST - very good. Just wish my littlest Chilibean would sleep! Sleep, that most elusive of elements. She turns 4 next week and my hubby and I have had a long talk with her today about the need to stay in her own bed all night and stop waking us up. So I'm a rather tired and grumpy Chilibean.
Jevans - I have a hybrid which I bought at the beginning of January especially for training and racing. I'm not planning on doing great speeds and wanted a bike that would be comfortable (cos I like to enjoy things) and I could also use on cycle paths and with my girlies. I didn't feel that my 3 speed road bike with the wicker basket and toddler seat on the back was quite suitable.
Vicki - I looked up several different training plans but most were far to complicated for me. I'm a bit thick and need simplicity. And like ST - I have a young family so also needed something I felt was flexible, otherwise I would get stressed when i couldn't do it. So my plan is
run 3 times per week
bike 3 times per week
swim 1 times per week
At least 1 brick session per week.
Running is my strongest, but my swimming is pretty good too. My weakest is bike. I have a duathlon at the beginning of March, a sprint tri in May and an Oly length in July. I actually feel I could do my sprint tri now, but I know that stepping up to the Oly is going to be a challenge and will add another swim session per week.
Anyway, today I had planned to bike to the pool and back and then a few miles run this eve. But based on lack of sleep, work and life in general getting in the way, I have only managed a swim of 50 lengths - which I think is probably the furthest I've ever swum (my boredom threshold isn't very high )
Following on from a discussion about fueling a tri - having tried a few different drinks I like the blue powerade. It is also on offer at the moment at Tesco so fits my price range too. I do not particularly like snacking whilst running but on the bike is fine, so I think that will be my pattern at present.
Right - off to put my girls to bed and follow just as soon as I have my work complete.
Jevans - Won't be doing parkrun this week, as I'm away at my mum's. There is one that is just about feasible to get to from her house, but I doubt I'll do it.
I want to aim for sub-30. I was about that speed last time I ran, in 2008. I've never run much, so I've never improved beyond that point. I knew that at the moment , I'd be slow - I had about 35 minutes in my head, so was happy with 34:07. I thought when I started running again, it might take till the end of Feb to get back to 5K, so it's gone OK, really. No aches and pains, so I'm feeling very positive about it.
I ran yesterday in my new shoes, taking in quite a lot of grassy muddy stuff and a bit of gradient, to get a different feel. Felt slightly hard work on the old ankles, but no ill effects, and the shoes felt good. Today I took advantage of the gorgeous winter sunshine and did a bit of birding and had a cycle ride from Sevenoaks back to SE London. About 45km, and idyllic really - it reminded me why I love cycling so much.
Can't claim to have turned on the speed, but there are quite a few Ups in those Downs!
Like the sound of the ride, Yersinia - it's been the kind of day I long for at the weekends, weather wise! Never underestimate the effect of hills on your training!
Managed a 30min session on my turbo tonight, followed by our club run - 35 mins for 7km, with some Fartleks in. Hard going! Looking forward to my hard earned pizza now.
Vicki - A brick is doing two of the tri disciplines in quick succession.
Maybe if your schedule is erratic you just have to grab your chances - if you get a window of opportunity, go out for a bike ride, doesn't matter if it's quite short to start with - you can lengthen it as daylength and weather improves.
Bear in mind that you will spend more time on the bike than on the run or the swim, so it really is worth making sure you're comfortable on the bike - I just looked at last year's female mean times for the tri I'm doing:
Swim 750m: 17:27
Cycle 20km: 49:40
Run 5km: 25:30
I went out for a gentle run this morning - 4.5km. Got circuits tonight, so I didn't want to overdo it.
I think we all have sessions that seem ridiculously hard work for what we achieve, sometimes, and weeks where nothing goes to plan.
I'm a bit confused about the bike times, actually. They seem ever so slow compared to the run and swim times.
It's a 9-lap course in a park that has a few rises, but I wouldn't have thought there were killer hills, and being lapped, you'd expect to make it up on the downhill bits. Maybe the turns are very tight.
I should maybe go and try to cycle the route, but I'm not actually sure whether cycling is permitted on normal days. I could probably at least walk it to get an idea about the terrain.