What Was Your Work Out Today?
Replies
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@Djproulx Great effort. I used to do some tris and running on sand, or trying to, can be brutal. I'm also very familiar with pushing on the bike and paying for it on the run! Way to hang in there! It's been a few too many years since my last tri though. You are inspiring!!
This morning I warmed up on an elliptical for 15, then did some core work circuits for another 15, and some stretching after. There's an hour of dragon boat paddling practice scheduled for this evening, weather permitting.4 -
Vinyasa yoga over here!4
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Thanks to all for the kind words. I really enjoy both the challenge and group energy of triathlons.
@laurachambers86 - It may seem daunting, but triathlon is very doable if you follow a training plan. The weeks of training build your aerobic and muscular endurance, then race day is simply trusting your training.
@Ernest_Nigma - I have a power meter on my bike, so I wasn't going into the run blind. I made a conscious decision to suffer on the bike and see what I had left on the run. Next month's race is a 70.3 distance event, so I'll be a bit more conservative on the bike, since I've walked a half marathon before, and didn't like it all that much, lol.
Recovery swim today. 1650 @ 2:05/100. Wore my Sim shorts to enhance buoyancy and keep it a recovery session.
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Today was my first day at the gym. I did 20 minutes on the treadmill at different speeds and inclines and 15 on a standing bike.6
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I hiked back up to the peak today. I'm going to go at least once a week to watch the wildflower progression. It's neat to see how the flowers change on the hike from about 2500 to 4000 feet, and now I'll also get to watch how they change over time. So much fun.
Today was just short of eight miles. I started the same place as last week, but I skipped one loop down the North Ridge Trail to the Tie Trail and back to the trail I took up. Instead, I added on the Meadow View Trail - about 1.6 miles through some unique forest up there.5 -
Tuesday, just helping with the learn-to-row class, doing a little boat carrying but mostly just coxing. The only part of me that gets a workout from coxing is my shouting muscles (we don't have amplification for our coxes). Class last night similar, expecting similar tonight, though I may start rowing more myself during class as we move the class from quads (4-person boats that can take a cox) to doubles and singles.
Yesterday morning, normal row in bow of the double, just under 7k, moderate steady state because we decided to work more on technique than conditioning. He was working on holding forward body angle longer during the drive (while the legs do the work), I was working on getting smoother puddles by pursuing a more stable blade path on the drive (towing the handle more than muscling it).
Working with the class isn't a thing I calorie count as exercise, but it looks like I'm burning some extra. I'm still working on super-slowly creeping off the small Winter/holiday gain, and loss rate has picked up noticeably during these last couple of weeks.
(snip)
@Ernest_Nigma - I have a power meter on my bike, so I wasn't going into the run blind. I made a conscious decision to suffer on the bike and see what I had left on the run. Next month's race is a 70.3 distance event, so I'll be a bit more conservative on the bike, since I've walked a half marathon before, and didn't like it all that much, lol.
(snip)
@Djproulx (and @Ernest_Nigma), it seems like that's one of the many benefits of a training plan, or at least of certain kinds of training plans: One has an idea of what pace one can go for and sustain, or what pace is a small risk vs. a big one (i.e., risk of setting up a fly and die situation).
At the time when I did some indoor races (rowing machine), I was luckily very well coached with a training plan that included that kind of information. I had a very clear target race pace that would be very uncomfortable to hold, but not quite completely impossible. That was the starting point pace. If I got into the last 500-ish meters and was holding well and feeling good, that was an indication I could take some risk in that last quarter of the race, and push hard while still hoping to finish no worse than close to target pace. That was really powerful knowledge, comparing with folks whose race plan was more like "go out as hard as I can and keep going".
It sounds like you're thinking in similar ways, in a very different type of event, @djproulx.2 -
@Djproulx (and @Ernest_Nigma), it seems like that's one of the many benefits of a training plan, or at least of certain kinds of training plans: One has an idea of what pace one can go for and sustain, or what pace is a small risk vs. a big one (i.e., risk of setting up a fly and die situation).
At the time when I did some indoor races (rowing machine), I was luckily very well coached with a training plan that included that kind of information. I had a very clear target race pace that would be very uncomfortable to hold, but not quite completely impossible. That was the starting point pace. If I got into the last 500-ish meters and was holding well and feeling good, that was an indication I could take some risk in that last quarter of the race, and push hard while still hoping to finish no worse than close to target pace. That was really powerful knowledge, comparing with folks whose race plan was more like "go out as hard as I can and keep going".
It sounds like you're thinking in similar ways, in a very different type of event, @djproulx.
@Ann, Agree with your observations.
Re: First bolded comment - Yes, we spend quite a lot of time on this to understand what is possible on race day. And this means knowing whats possible in each of the 3 disciplines, given that you ride the bike after a swim, then run after a bike ride. There are also outside conditions that impact performance, heat, rain, course terrain, etc.
Re: Second bolded comment - For the longer races, Half Iron (70.3 mile) and Full Iron (140.6 mile), my coach and I went back and forth verbally and in writing to produce a written "race plan" that established my base goal time( the most modest result that I needed to achieve to feel successful) the a stretch goal (say 10/15 minutes faster finish time over a 6 hour race(, and finally a BIG Stretch Goal (Best result I could imagine if all the stars aligned) This way, I wouldn't feel defeated several hours into the race if it was apparent that I could not hit the BIG Stretch Finishing Time Goal during a particular race. This was very helpful, since in long course triathlon there are really 5 disciplines: Swim, Bike, Run, Nutrition and Pacing. Lots of variables to manage, but we boiled it down to simple terms on race day. For example, on the bike I ONLY watched two numbers on my Garmin for a 112 mile Ironman bike split: Normalized Power: (155 watts) and Intensity Factor (.71). Did NOT look at speed or other riders, I just rode to my power number.
Re: Third bolded comment: The "Go as Hard as you Can Approach" is a recipe for pain and failure in longer events. Even the elites have a strategy for when to push and WHEN NOT to push.
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It's officially too hot for me here in the UK, am struggling a lot with tiredness and just feeling groggy.
Cycled to my friend's house this morning (only 5k total) and then walked her dog for an hour. Its something I've done since covid to help her out once a week or so as she has health issues.
Boxing class was cancelled due to the heat as there's no AC in the gym we use on a Thursday. I was secretly very glad as I'm exhausted! So I'll treat today as a rest day and get back to it tomorrow.5 -
The boat I've been diving off had compressor issues. They steamed from the
Scillies to Penzance on Monday evening to get a replacement under warranty. That was successful, so we have had filled bottles ever since.
Tuesday
We dived the Plympton and Hatha; two wrecks at right angles.
Second dive was a reef; it was kind of stunning.
Wednesday
3 dive day! This is unusual for the UK.
We did:
The Italia, a truly stunning wreck.
A seal dive. We got a bit a seal action, but not too much.
The Colossus, a very broken up historical wreck.
Thursday
We dived Tremanemanemamine (spelling nailed. Probably.) in the morning. It was stunning; really nice reefs with loads of anemone and nudibranch.
We tried to do the MiniHaHa in the afternoon, but failed to find it so had a reef dive instead.
I went bouldering later in the afternoon, finding an ultra-exposed stunning set of boulders.4 -
Nice afternoon to ride my usual weekday loop. Went out for 57 minutes at a 16.2mph moving average. Good to be back in the saddle.4
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Have knocked out 20 miles of runs outdoor and indoor between Mon-Thurs. Will likely do an early morning 10k tomorrow before the heat crawls up. The humidity has been unrelenting this week. It’s been manageable if done early before the sun starts the beat down.4
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A half hour elliptical warm up and 15 minutes core exercise circuits this morning.
Got to the pool for about a half hour of swimming this evening. Just easy though as I'm trying to get back into it.
Dragon boat paddling was canceled last night. The wind and light rain might have been ok but there was a tornado warning for the area too. There were pictures of several different small ones, but no damage reported and I didn't see any.
@AnnPT77 I agree with what you and @Djproulx are saying about pacing. Like him, I've done long course triathlons and pacing, based on the course and weather, etc., can be a real art. And, not so much for long course, but for short course triathlon especially, training for efficient transitions between the sports is like another event as well. Lots of time to gain or lose there too.4 -
Actually rowed in the learn to row class tonight, sitting stroke in a quad because one of my friends was coxing for the first time ever (so I in stroke was right in front of her, facing her, could help her if needed). We did two different boatings, 3 experienced people, one in cox, one in stroke (me) and one in two seat. That put 2 new learners right behind (able to see) an experienced rower as we rowed . . . verrrryyyy slooowlllyyy, trying to be good models for them to follow. Not much of a serious workout, but very fun and rewarding. It's always good for me to go over basics - good value technically.2
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[quote
- For the longer races, Half Iron (70.3 mile) and Full Iron (140.6 mile), my coach and I went back and forth verbally and in writing to produce a written "race plan" that established my base goal time( the most modest result that I needed to achieve to feel successful) the a stretch goal (say 10/15 minutes faster finish time over a 6 hour race(, and finally a BIG Stretch Goal (Best result I could imagine if all the stars aligned) . . . since in long course triathlon there are really 5 disciplines: Swim, Bike, Run, Nutrition and Pacing. . . . For example, on the bike I ONLY watched two numbers on my Garmin for a 112 mile Ironman bike split: Normalized Power: (155 watts) and Intensity Factor (.71). Did NOT look at speed or other riders, I just rode to my power number.
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@Djproulx , this paragraph has answered some questions I haven't asked on here but have been wondering about as I consider going to a longer Tri distance next spring. Thank you!
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Ernest_Nigma wrote: »Like him, I've done long course triathlons and pacing, based on the course and weather, etc., can be a real art. And, not so much for long course, but for short course triathlon especially, training for efficient transitions between the sports is like another event as well. Lots of time to gain or lose there too.
Don't I know it!! Ask me (or rather, don't) about my 8 minute TI in last year's sprint tri. All I can say is that race (the Ozark Valley Triathlon) included a 200 m. run uphill straight out of the water to the bike area in their transition. That was the worst part of the race, IMHO.
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30 min. run this morning in humid conditions. Also some walking to cool down (ha!--not possible in 83% humidity).
36 min. bike outside yesterday, with another half hour of "water aerobics" ie, jogging in place or treading water while keeping up with my autistic 15 year old at our local outdoor pool.
My regular Wednesday indoor pool swim got cancelled when the lifeguard didn't show up. To be fair, we had had a severe thunderstorm an hour before. I got in 40 min. on the elliptical and some strength training at the gym instead, and a couple minutes of running to my car in the rain while holding a towel over my head when another storm blew in right as I was leaving.3 -
Full body workout today, lots of different varieties of squats and dumbbell work. Keeping the dumbbell weights low (only 3kg) as my tennis elbow still isn't 100%.
Also managed a walk and 30 minutes of yoga stretches this evening.
I don't know how you guys cope with such high humidity and heat, we've had it for a couple of weeks in the UK and it's knocked all my energy out of me!3 -
DiscusTank5 wrote: »Ernest_Nigma wrote: »Like him, I've done long course triathlons and pacing, based on the course and weather, etc., can be a real art. And, not so much for long course, but for short course triathlon especially, training for efficient transitions between the sports is like another event as well. Lots of time to gain or lose there too.
Don't I know it!! Ask me (or rather, don't) about my 8 minute TI in last year's sprint tri. All I can say is that race (the Ozark Valley Triathlon) included a 200 m. run uphill straight out of the water to the bike area in their transition. That was the worst part of the race, IMHO.
As @Ernest_Nigma mentioned, transition times at the Sprint distance can be the key to your overall age group placement. Every Second Is Precious! There are lots of little things that make a difference: Wetsuit stripped as you run from the swim to T1, Helmet and shades upside down on aerobars for easy placement on head (practice this 30 times in a row just before race start to create an automatic response when you get out of the water) . Don't wear socks! Too much wasted time putting them on. Bike shoes mounted on clips and held in place with elastic - Leave transition running barefoot, do a running mount onto bike, then pedal with your bare feet on top of the shoes. Slide feet into shoes once you're underway. In T2, take helmet off, attach your race bib/belt, then slide feet into running shoes and use speed laces to simply pull them tight. Small water bottle in 1 shoe, so you can drink and eat a gel as you run out of transition.
As you get practiced, this process becomes a routine. That's what's needed to be fast in/out of transition. Once I hit the timing mat, my goal is to spend less than 1 minute in T1 and same in T2. A typical race would be :52 in T1 and :48-:50 in T2.
Glad to discuss via PM if you have questions.3 -
Rowed stroke in the quad this morning, a slightly shorter run (just under 6k) because the bow rower had to be off the water early.
This afternoon, casual walk with a friend, just over 3 miles. We stopped around the midpoint for quite a while to watch (from a bit of distance) as a young man fed two white tail deer raw peanuts that he keeps in his pack while riding his bike (mainly to feed to squirrels). The braver deer gradually got very close to him - within arm's length - but wouldn't take food from his hand. He was very patient with them, so this went on for quite some time:
Really rewarding to watch. They were just off the paved path, and he was standing on the path edge. While this was going on, numerous people went by on bikes or walking, some not seeming to care if they scared off the deer. They'd usually drop back a bit into the brush when that happened, then come back for more peanuts.3 -
Paddling.
Only twelve miles.
Only ten bald eagles.
Two open canoes and one whitewater kayak.
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@mtaratoot - That river stretch looks beautiful. Would love to float that with fly rod in hand.
Weekly long ride today. 48 miles via an out and back route at a 16.2mph ave. Dodged the raindrops.4 -
@Djproulx, thank you for the offer. I do have lots of questions about tri training.
Biked for 50 minutes today, high humidity so a slower pace.4 -
Did 3 hours of yoga and pilates at a special wellness event at my gym today. Not too intense but enough to get the heart rate up and core really working.2
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Rowed 2 seat in the quad today. One of our more occasional participants rowed for the first time this season in 3 seat (right in front of me, one seat toward the stern).
The lineup as a whole had some difficulty getting things synchronized this morning, so we worked more on that, and only did a few power 10s when things felt more together. (Every lineup is a little different; the stroke rower makes a lot of difference in that as they set the cadence by example, and ideally we all match them at multiple benchmarks during the stroke: Catch, leg push, body swing open from hips, arm pull, release, arms away, body swing forward, legs release and let the boat bring us back to the next catch.) We had our best stroke in the boat, but we were not all matching her, especially at first.
There's a game bow rowers (the steering postion) like to play, when the water ski buoy course is not being used by skiers. We try to take the boat straight through a long line of paired parallel buoys that are just a bit wider apart than our boat width. If the steering is perfect, the buoys pass right under the riggers, hitting neither the boat nor the oar blades. It sounds easy, but any differential in strength of strokes on right vs. left, or anyone with inappropriate body lean (even head turn) perturbs the boat's course. Today's bow (not me!) did it perfectly.3 -
20 minutes on the treadmill and a 30 minute walk outside4
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@mtaratoot - That river stretch looks beautiful. Would love to float that with fly rod in hand.
Weekly long ride today. 48 miles via an out and back route at a 16.2mph ave. Dodged the raindrops.
There are some decent cutthroat in that stretch for sure. There's also annual migrations of steelhead and salmon. Bass is very fun in spots even though they are non-native and invasive.
It's just nice to have such a river so close.
I realized recently I can do an 18 mile paddle on my own since I bought a friend's car who moved to Australia. I can drive less than a half mile to a take-out and leave that car. Then I can walk home and take my canoe upriver 18 miles on my truck (only 15 road miles) and paddle back to the car. Then I can drive the boat home on the car and ride my bike back to my truck. Adventure awaits!5 -
Horse riding today. Really muggy morning so I didn't plan to go too far. A charity running race was being set up on the way back and we had to negotiate many scary flags! So the ride just became about some gentle encouragement and not worrying about distance or speed.
Also did 30 minutes of yin yoga stretches this evening.2 -
Death valley hike.4
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I've been going to a local facility the past few days, either swimming or running on the indoor track on alternate days. I could barely manage a slow couple of km on the track today. There was a time when I'd have hardly considered that a decent warmup, but I'm obviously not that guy anymore. Gotta start from where I'm at now, and this is a start.5
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