40+ Club : Where the Cool Kids Are

be scared of the bear!

Beeps2011 wrote: »

Did a personal training session. Also think I am coming down with a cold. Boooooo.

Chicken soup & Vitamin C overload (oranges, apples, Emergen-C, etc.), do it now!

Ran in a local 5k yesterday. My time was ok at 25:40, (8:15pace) but I need to re-start regular track workouts to build any kind of speed in short races.

tojo_73 wrote: »

@MJFSH thanks for the suggestion I will check it out. Sounds similar to P90X but with bands. How do you find the two compare. Until I see how serious she is I am thinking of running through some fitnessblender routines before plopping out for the DVDs though.

Did a 35km bike yesterday aft.

Welcome! Tapout XT is livelier and more fun than P90x. I really consider it a cross between Insanity and P90x. Fitness blender workouts are fun too! and as you mentioned, a good way to evaluate the workout tendency seriousness, before spending the dough, even tho I think you can find Tapout on YouTube too.

P90X: Chest and Back done this morning, hopefully I will have time to fit in some sort of workout after work as well.

"P90X2 Plyocide"=Done!

Tapout XT2: Leg Extreme done this morning, the warm up on it's own was a very difficult workout! Trashed legs and lower body altogether with bands and balls. Awesome workout!
will be re-visiting Tapout XT and Tapout XT2 more often.

johnnylloyd0618 wrote: »

@Djproulx , gonna be my first one so excited and very nervous.

Haha - That's why we do this, isn't it?

If you've only done a Sprint distance triathlon previously, you're probably realizing that the 70.3 race is a BIG step up in training. I'm guessing that you are either working with a coach or following a Half Iron Training plan, so you should be fine as far as your fitness in the 3 disciplines. The good news is that with coaching, training plans and lots of data from your devices, you can really measure your improvement and manage the cumulative training load so you don't overtrain.

With that said, race day is all about execution. To me, the two key issues that affect race day performance are NUTRITION and PACING. You've probably got a nutrition/hydration plan in mind, particularly for the bike segment. The more practice rides/runs you can make using the fuels you'll consume on the course, the better.

As far as pacing, I don't know your strengths, but the 70.3 distance is ALL about bike fitness and how it sets you up for a good run. If you're bike training with a Power Meter, great, since you'll know your FTP and can just keep the WATTS where they need to be. If you don't train with Power (like me) then you need to really manage your HR and effort on the bike. Its SO easy to get into a chase with cyclists who are riding faster than you. Overbiking will lead to a 13.1 mile DEATH MARCH instead of a run. The best advice my coach gave me prior to my first HIM was this: "Remember, this is not a bike race. Therefore, ride the bike split that you SHOULD do, not the bike split that you COULD do."

Anyway, enough geekiness from me about racing. I LOVE the 70.3 distance. Its a very tough distance, but there are typically big crowds, lots of camaraderie among athletes and a huge sense of satisfaction when you complete the course. Just remember to smile as they take your picture crossing the finish line!

johnnylloyd0618 wrote: »

@Djproulx I have done some international distances but its the "size" of the event that is intimidating (lol, this isn't your neighborhood TRI). But then again, I still get butterflies before a turkey trot with my 5 year old, lol. I manage my hr, and have really learned to race myself instead of the crowd, have crashed and burned too many times.

I hear you loud and clear. At my last one, the IM 70.3 Timberman race, there were 2600 swimmers in 11 waves starting with the Pro Men, then Pro Women, then 9 waves of AG athletes spaced 3 minutes apart, and every one of us were aiming for that first turn buoy. I was in the wave #4 swim start with 200 other crazy old guys, right in the middle of the mayhem and I'm a lousy swimmer. While standing on the beach before the start, I checked my HR and it was already over 100BPM. So yeah, I understand butterflies.

Once the race starts, you'll just trust your training. It sounds like you have the training down and can really crank it out on the bike. I'm guessing you'll do some 60 mile rides as you reach your peak training volume. That will give you the confidence to know how hard to push during the race. (eg. I biked at 20MPH for miles 1-30, then dropped back to 16MPH from mile 31-56 to prep my legs for the run. Ave was 18mph)

Looking forward to your race report.

"P90X2 X2 Recovery + Mobility"=Done!

Run 1.3 miles. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy. total around 7.25 @ 70:03, good way to start the day.

P90X: Shoulders and Arms

"P90X X2 Shoulders + Arms & X2 Ab Ripper"=Done!