INZ Race Report from Tri-Dork Part 1 | Triathlon Training

Question:

I use www.markallenonline.com and like it and endorse it. It asks you a bunch of questions about current and last few years fitness, goals, target races, what days you want to do certain things (like long run or day off). Then it builds a daily perodic training schedule. You can see all the workouts over how many weeks you have currently paid for. You log-on and update what percentage of completion you achieve for each workout, and at any time can ask the system to review what you have completed so far and update the program accordingly. BW – Hide quoted text — Show quoted text – Do any of you have any experience with or recommendations for On Line Coaching programs. I am currently grossly out of shape an overweight,but have done triathlons in the past and want to get back into the sport. I just feel that I need some discipline and the need to report in regularly (not to mention the cash outlay) should motivate me to train. Any comments you may have will be appreciated. Thanks, Mike Scott

Response:

I looked at this program in Chicago. It was very intersteing but expensive and when I was ready to sign up they wouldn’t honor the discounted price they had given me previously. Personally I’m glad I didn’t go with them, I’m paying less money and get a schedule done personally for me. Not a software generated schedule and the ability to talk to someone who might have met Mark Allen once.

I use www.markallenonline.com and like it and endorse it. It asks you a bunch of questions about current and last few years fitness, goals, target races, what days you want to do certain things (like long run or day off). Then it builds a daily perodic training schedule. You can see all the workouts over how many weeks you have currently paid for. You log-on and update what percentage of completion you achieve for each workout, and at any time can ask the system to review what you have completed so far and update the program accordingly. BW

– Hide quoted text — Show quoted text – Do any of you have any experience with or recommendations for On Line Coaching programs. I am currently grossly out of shape an overweight,but have done triathlons in the past and want to get back into the sport. I just feel that I need some discipline and the need to report in regularly (not to mention the cash outlay) should motivate me to train. Any comments you may have will be appreciated. Thanks, Mike Scott

Response:

… Do any of you have any experience with online Coaching programs?

I used to use Rod Cedaro, cheap and effective but a little unrealistic concerning time requirements. It worked for me. His credentials both academically and as an athlete are hard to match http://www.tri-training.com.au/ Phil – Hide quoted text — Show quoted text – I use trainingbible.com and really like it, however it takes some commitment to figure it out (not the software, but the training behind it). Joe Friel is the guy. He wrote the Triathlete’s Training Bible, not an easy book to completely understand, but a great one once you do, imo. Last Sunday I spent a day attending a Joe Friel seminar and it clarified a ton of stuff about the book and the site. Chris

Response:

Do any of you have any experience with or recommendations for On Line Coaching programs. I am currently grossly out of shape an overweight,but have done triathlons in the past and want to get back into the sport. I just feel that I need some discipline and the need to report in regularly (not to mention the cash outlay) should motivate me to train. Any comments you may have will be appreciated. Thanks, Mike Scott

Response:

Do any of you have any experience with online Coaching programs?

I use trainingbible.com and really like it, however it takes some commitment to figure it out (not the software, but the training behind it). Joe Friel is the guy. He wrote the Triathlete’s Training Bible, not an easy book to completely understand, but a great one once you do, imo. Last Sunday I spent a day attending a Joe Friel seminar and it clarified a ton of stuff about the book and the site. Chris

Response:

I use Steve from www.tri-ecoach.com. I’m happy with what my $80 a month buys.

– Hide quoted text — Show quoted text – Do any of you have any experience with or recommendations for On Line Coaching programs. I am currently grossly out of shape an overweight,but have done triathlons in the past and want to get back into the sport. I just feel that I need some discipline and the need to report in regularly (not to mention the cash outlay) should motivate me to train. Any comments you may have will be appreciated. Thanks, Mike Scott

Response:

Just send me $50 a month, shoot me an email everyday of what you have done (and eaten), and I will reply to each and every email telling you something. Granted, I’m not a coach per say but I can motivate you for $50 a month.

– Hide quoted text — Show quoted text – Do any of you have any experience with or recommendations for On Line Coaching programs. I am currently grossly out of shape an overweight,but have done triathlons in the past and want to get back into the sport. I just feel that I need some discipline and the need to report in regularly (not to mention the cash outlay) should motivate me to train. Any comments you may have will be appreciated. Thanks, Mike Scott

Response:

Question:

I plan to do my first triathlon – The Dam Sprint in California April 13. Last year about this time and at age 37 I was completely out of shape and needed to loose some weight. I had high blood pressure and was a real good candidate for a heart attach. My first bike ride was 3 miles that’s how out of shape I was. I then bought a heart rate monitor and kept working out. I finally was able to mountain bike 13 miles under an hour. Then one day my foot started hurting and I couldn’t bike so I decided to start swimming. The first day in the pool I swam a whole 1/8 mile. I kept swimming until I could swim a mile. After my foot healed I started biking again. One Saturday I swam 1/2 mile got out and I felt real good! I decided to hop on the old mountain bike and ride 13 miles. Boy did that feel good. I later told a friend what I had done and they told me about sprint distance triathlons. I was ready but the triathlon season was over. The Dam Sprint Triathlon was the first one in the 2002 season that I could find so I signed up. Training has been very hard the last 3 months because of weather, the pool was closed, and two operations on my throat. Well I hope I am ready!! I hope to see some of you at The Dam Sprint.

– Hide quoted text — Show quoted text – Now that we’ve got the hrm issue out of way, has anyone got any comments on the main purpose of my original post ? Surely me and Cam aren’t the only beginners out there ?? I’d still like to compare times and training schedules with more experienced triathletes as well. Thanks, Paul I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

- Hide quoted text — Show quoted text – Now that we’ve got the hrm issue out of way, has anyone got any comments on the main purpose of my original post ? Surely me and Cam aren’t the only beginners out there ?? I’d still like to compare times and training schedules with more experienced triathletes as well. Thanks, Paul I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Hi there Paul, I too am a tri newbiew. I have come mainly from a running background, though over the past year I have done a lot of cycling too. Swimmings my big bugbear! But I’m getting there slowly. I’m also doing my first tri in June – the windsor tri (uk) and am doing the sprint distance. Also entered the london tri, slightly ambitiously going for the olympic distance..! As for times: Swimming – no idea… v slow atm! cycling – varies, but generally I can keep a pretty good pace. I did a duathlon last year, and whilst training for that I was doing 37mile ride at the weekends with an average pace of 17 – 18 mph. However most of my cycling miles are done commuting where traffic is the limiting factor! Running – my core sport, so quite quick. My half marathon pb is 1.33 (was intending to go for sub 1.30 last weekend but have been off for 5 weeks now with an injured calf) and have done 10km in under 40minutes. My training schedule currently is pretty flexible. I try and cycle 75 – 100 miles a week, have only just started running again after the calf injury, so currently thats just three half hour runs. For a sprint its not the running and cycling distances I’m concerned about – 750m open water swim is what I find quite daunting! cheers Rob

Response:

- Hide quoted text — Show quoted text – Cam, If you have a good feel for run pacing, I can’t disagree with your logic. (Especially if you don’t have $100 burning a hole in your pocket). But I have to correct one thing: you CAN use a HR monitor while swimming. I have one from Polar and one from Timex – both are waterproof (strap and watch). John ah, i read elsewhere that the HRM was not usable for swimming…. ok, that source was wrong. thanks for the additional info, John. Cam

Hi, Cam, Perhaps I can help a little with this. I wear my HRM when I’m swimming but have no idea how one would check it during the swim without breaking form. During run or bike traiing, checking the HRM is pretty easy. Or, is it just me? Layne

Response:

Cam- I have worn my hrm in the pool- just to sort of give me an idea how hard I was working. We do sprints sometimes and I wanted to see how high I was going in terms of percentages- 75% etc.. I liked the HRM for running too- but I don’t wear it much anymore since I pretty much go on how I feel. If I am breathing too hard, I slow down. I use it sometimes in spinning class. It is amazing how different 75% feels in a pool, on a bike and on foot! Jenn

Response:

Paul- I am a beginner too. Iam doing a Sprint in May (500-20-5) and would really like to do the Olympic in September. Here is what I am doing: Swim 3x week with a master’s club- we swim for 1.5 hours, but not steady. I plan on doing a couple of distance swims soon just to see how my endurance is. We have done 300-400m at a time. My race is 500m I think. Run- well, this is one area I need to improve. I am more a runner than swimmer, cyclist, but since I started swimming, the running has been sidelined. I am getting better and run about 20-30k per week (1 long run 10-15k 2 short runs 5-8k). I did a 1/2 marathon in Feb so I know 5k will be fine, but still need to run more. Bike- I do a spinning class once per week and have a trainer in my basement. I seem to be averaging 1 ride per week of about 1 hour (anymore and I am bored to tears!) Plan on more biking when the snow goes.. Bricks- plan on starting mid April. Yikes! Gotta learn a bit more about them. Triathlete magazine has a program for beginners (I think it is online too) so I hope there will be some brick workouts in there. Best of luck! – Hide quoted text — Show quoted text – Now that we’ve got the hrm issue out of way, has anyone got any comments on the main purpose of my original post ? Surely me and Cam aren’t the only beginners out there ?? I’d still like to compare times and training schedules with more experienced triathletes as well. Thanks, Paul I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

Paul- I am a beginner too. Iam doing a Sprint in May (500-20-5) and would really like to do the Olympic in September. Here is what I am doing: Swim 3x week with a master’s club- we swim for 1.5 hours, but not steady. I plan on doing a couple of distance swims soon just to see how my endurance is. We have done 300-400m at a time. My race is 500m I think. Run- well, this is one area I need to improve. I am more a runner than swimmer, cyclist, but since I started swimming, the running has been sidelined. I am getting better and run about 20-30k per week (1 long run 10-15k 2 short runs 5-8k). I did a 1/2 marathon in Feb so I know 5k will be fine, but still need to run more. Bike- I do a spinning class once per week and have a trainer in my basement. I seem to be averaging 1 ride per week of about 1 hour (anymore and I am bored to tears!) Plan on more biking when the snow goes.. Bricks- plan on starting mid April. Yikes! Gotta learn a bit more about them. Triathlete magazine has a program for beginners (I think it is online too) so I hope there will be some brick workouts in there. Best of luck! Jenn – Hide quoted text — Show quoted text – Now that we’ve got the hrm issue out of way, has anyone got any comments on the main purpose of my original post ? Surely me and Cam aren’t the only beginners out there ?? I’d still like to compare times and training schedules with more experienced triathletes as well. Thanks, Paul I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably

fit I have my first tri in may, 800m/15 mile/5 mile… before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime.

Are you using any Total immersion techniques? These have helped me a lot. I haven’t swum properly for about 20 years and the book has helped me a great deal. I can do the 800m in 17 minutes now but before the TI stuff kicked in I was taking about 22 minutes usually doing crawl. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime.

I’m from a biking background so the cycle isn’t a big problem, I can manage the 15 miles in 55 minutes easy. You need to get out on a bike, it’s totaly different to an exercise bike, much harder, I’d recommend getting out as soon as you can. i’m in the UK too and riding early morning is great since very few motorists are around, stick to well lit areas and you should feel fine. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl.

sounds good. My running is my major area of worry, I can run 5.3 miles in 40 minutes, I’m now running 6.5 miles but it kills me for a few days. I’ve got a HRM but I’ve adopted a let my body regulate me method which works better in my opinion. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing.

here’s my training diary, http://www.samuri.co.uk/diary. hope this helps, let us know how you’re getting on. jon. — Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com).

Response:

– Hide quoted text — Show quoted text – Cam- I have worn my hrm in the pool- just to sort of give me an idea how hard I was working. We do sprints sometimes and I wanted to see how high I was going in terms of percentages- 75% etc.. I liked the HRM for running too- but I don’t wear it much anymore since I pretty much go on how I feel. If I am breathing too hard, I slow down. I use it sometimes in spinning class. It is amazing how different 75% feels in a pool, on a bike and on foot! Jenn

Jenn, i have a feeling that for me to do well in swimming, i’ll have to take my time, concentrate on good form and technique, and then i’ll get through it in one piece. So if i’m going to go slow, i won’t burn myself out, either in training or the race. I will however have a lot of goodies waiting for me at home as a post-race reward…. that’s the sort of thing that really motivates me to finish races well. I’m talking chips, chocolate, and beer… my comfort foods. The trick is not to use those things as motivators while training or i’ll blimp out and be in worse shape than when i started! :) Cam

Response:

Hi, Cam, Perhaps I can help a little with this. I wear my HRM when I’m swimming but have no idea how one would check it during the swim without breaking form. During run or bike traiing, checking the HRM is pretty easy. Or, is it just me? Layne

thanks, Layne. i’ll opt to go without an HRM until i see how my first sprint tri goes. here’s a question that you – or anyone else – could help me with: i am wondering if i should bother carrying a bike pump and repair kit on my bike for a 12.5 km bike leg. would it even be worth the bother or the extra weight on the bike. if i had a flat in such a short race, would it be worth all the time to go thru the fuss of taking the wheel off and doing a patch job…. or just walk away from the race ( and tri again)? this has been nagging at me… not sure what people do in really short races (like my Try). Cam

Response:

- Hide quoted text — Show quoted text – I plan to do my first triathlon – The Dam Sprint in California April 13. Last year about this time and at age 37 I was completely out of shape and needed to loose some weight. I had high blood pressure and was a real good candidate for a heart attach. My first bike ride was 3 miles that’s how out of shape I was. I then bought a heart rate monitor and kept working out. I finally was able to mountain bike 13 miles under an hour. Then one day my foot started hurting and I couldn’t bike so I decided to start swimming. The first day in the pool I swam a whole 1/8 mile. I kept swimming until I could swim a mile. After my foot healed I started biking again. One Saturday I swam 1/2 mile got out and I felt real good! I decided to hop on the old mountain bike and ride 13 miles. Boy did that feel good. I later told a friend what I had done and they told me about sprint distance triathlons. I was ready but the triathlon season was over. The Dam Sprint Triathlon was the first one in the 2002 season that I could find so I signed up. Training has been very hard the last 3 months because of weather, the pool was closed, and two operations on my throat. Well I hope I am ready!! I hope to see some of you at The Dam Sprint.

Hey, no reason to cuss about it!

Response:

I plan to do my first triathlon – The Dam Sprint in California April 13. Hey, no reason to cuss about it!

Sorry It’s my first dang triathlon and I got a little excited : )

Response:

yes, the talk test is one way… and i have also developed a good sense of knowing how hard i’m pushing myself by my breathing. i know i’m pushing really hard when i’m puffing, but i can just nose breathe from easy to hard but not excessive pacing. Cam – Hide quoted text — Show quoted text – Personallly I Love my heart rate monitor! I find it very useful in pacing myself to prevent myself from going too fast and also to determine if I am over training. If you don’t have a heart rate monitor a good way to gage your pace is to see if you can talk while running or on the bike. You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam

Response:

– Hide quoted text — Show quoted text – From what I have heard here and in a couple of books, the HRM cannot be used while swimming, just cycling and running. I have a good feel for running pacing, and I will NOT go gangbusters on my first tri cycle leg. i just want to finish, not cough up a lung. i have a feeling i’ll do ok without an HRM. this is a very short distance i’ll be doing, so i won’t die. but if i really get hooked and want to do another tri, i’ll make the investment. thanks, John. Cam Cam, If you have a good feel for run pacing, I can’t disagree with your logic. (Especially if you don’t have $100 burning a hole in your pocket). But I have to correct one thing: you CAN use a HR monitor while swimming. I have one from Polar and one from Timex – both are waterproof (strap and watch). John

ah, i read elsewhere that the HRM was not usable for swimming…. ok, that source was wrong. thanks for the additional info, John. Cam

Response:

Some addition about HRM. Since the end of January I use a basic HRM (Polar A3). After I started to use my HRM im realised that I did a lot of training at a too high HRM. Because of this I started to do some long runs/rides at low heart rate to build my aerobic base. I will use it also during next Sundays race and wonder what will be my average heart rate. Felix http://home.tiscalinet.ch/weilenmann/Sport – Hide quoted text — Show quoted text – Hi Paul, I did my first tris last years (2 Sprint tri 750m, 10k, 3.3/5k and 2 sprint duathlon 3/11/3k and 2.5/10/2.5k). I did them without specific training because I decided just two week before the first tri to do one. I am running and biking for 10 years (without races). In 2000 I started to do run and mountain-bike races (one each). So I did a lot of biking and some running. From April to June I did a basic ‘rescue swimmer’ course. There we swam about 600m a week. But I could swim 1000m without stopping. I loved the first race and knew that there will be many more. This season I plan to do at least two olympic distance tris and two duathlon but also some Sprint tri-/duathlons (- http://home.datacomm.ch/weilenmann/Sport/2002/). This February I started serious tri training for this season (that means I started swimming): Swim: normally once a week about 2000 m after work (6pm), in May the local pool reopens after some renovation, then I will do some additionally swim training with a tri club (I am not member yet). Bike: At the moment I do 1-2 rides per week (45-75km) if weather alows. One long ride on my road bike (weekend) and one mountainbike uphill training (22km, 500m height) at lunch time Run: 1-3 runs: long run 13,9km with baby-son in stroller on (pace or recovery) run 7 or 10k, intervall training/hill repeat (I will also join the tri club for some intervall training). Brick: In April I will start doing some brick workouts On http://qbike.com/cgi-bin/cal.cgi?name=felix__w you can see my 2002 training log. Next Sunday I will do my first race of this season. It will be a short Sprint MTB-Duathlon (2.5/5/2.5km). I choose the short distance because it is very early in the season. I hope to post a race report next week (race reports in German are at my tiscalinet homepage). Felix, Switzerland http://home.tiscalinet.ch/weilenmann/Sport pictures: http://community.webshots.com/user/felix__w

Response:

Now that we’ve got the hrm issue out of way, has anyone got any comments on the main purpose of my original post ? Surely me and Cam aren’t the only beginners out there ?? I’d still like to compare times and training schedules with more experienced triathletes as well. Thanks, Paul – Hide quoted text — Show quoted text – I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

Hi Paul, I did my first tris last years (2 Sprint tri 750m, 10k, 3.3/5k and 2 sprint duathlon 3/11/3k and 2.5/10/2.5k). I did them without specific training because I decided just two week before the first tri to do one. I am running and biking for 10 years (without races). In 2000 I started to do run and mountain-bike races (one each). So I did a lot of biking and some running. From April to June I did a basic ‘rescue swimmer’ course. There we swam about 600m a week. But I could swim 1000m without stopping. I loved the first race and knew that there will be many more. This season I plan to do at least two olympic distance tris and two duathlon but also some Sprint tri-/duathlons (- http://home.datacomm.ch/weilenmann/Sport/2002/). This February I started serious tri training for this season (that means I started swimming): Swim: normally once a week about 2000 m after work (6pm), in May the local pool reopens after some renovation, then I will do some additionally swim training with a tri club (I am not member yet). Bike: At the moment I do 1-2 rides per week (45-75km) if weather alows. One long ride on my road bike (weekend) and one mountainbike uphill training (22km, 500m height) at lunch time Run: 1-3 runs: long run 13,9km with baby-son in stroller on (pace or recovery) run 7 or 10k, intervall training/hill repeat (I will also join the tri club for some intervall training). Brick: In April I will start doing some brick workouts On http://qbike.com/cgi-bin/cal.cgi?name=felix__w you can see my 2002 training log. Next Sunday I will do my first race of this season. It will be a short Sprint MTB-Duathlon (2.5/5/2.5km). I choose the short distance because it is very early in the season. I hope to post a race report next week (race reports in German are at my tiscalinet homepage). Felix, Switzerland http://home.tiscalinet.ch/weilenmann/Sport pictures: http://community.webshots.com/user/felix__w – Hide quoted text — Show quoted text – I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably fit before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

Personallly I Love my heart rate monitor! I find it very useful in pacing myself to prevent myself from going too fast and also to determine if I am over training. If you don’t have a heart rate monitor a good way to gage your pace is to see if you can talk while running or on the bike. – Hide quoted text — Show quoted text – You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably fit before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

From what I have heard here and in a couple of books, the HRM cannot be used while swimming, just cycling and running. I have a good feel for running pacing, and I will NOT go gangbusters on my first tri cycle leg. i just want to finish, not cough up a lung. i have a feeling i’ll do ok without an HRM. this is a very short distance i’ll be doing, so i won’t die. but if i really get hooked and want to do another tri, i’ll make the investment. thanks, John. Cam

Cam, If you have a good feel for run pacing, I can’t disagree with your logic. (Especially if you don’t have $100 burning a hole in your pocket). But I have to correct one thing: you CAN use a HR monitor while swimming. I have one from Polar and one from Timex – both are waterproof (strap and watch). John

Response:

– Hide quoted text — Show quoted text – You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam Cam, All I can tell you is my experience. When I first started training for a tri I was a decent swimmer and an acceptable cyclist but couldn’t run to save my life. I found that I consistently couldn’t make it one mile without coughing up a lung. Then a friend of mine – fresh of her first IM – bought me a HR monitor as a gift. Only then did I realize that I was jacking my HR through the roof on my runs. The first time I strapped the thing on I comfortably ran 5 miles. Without the HR monitor I was getting completely frustrated and about to quit. Maybe I’m just an idiot, but it certainly helped me figure out something I couldn’t on my own. John

From what I have heard here and in a couple of books, the HRM cannot be used while swimming, just cycling and running. I have a good feel for running pacing, and I will NOT go gangbusters on my first tri cycle leg. i just want to finish, not cough up a lung. i have a feeling i’ll do ok without an HRM. this is a very short distance i’ll be doing, so i won’t die. but if i really get hooked and want to do another tri, i’ll make the investment. thanks, John. Cam

Response:

You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam

Cam, All I can tell you is my experience. When I first started training for a tri I was a decent swimmer and an acceptable cyclist but couldn’t run to save my life. I found that I consistently couldn’t make it one mile without coughing up a lung. Then a friend of mine – fresh of her first IM – bought me a HR monitor as a gift. Only then did I realize that I was jacking my HR through the roof on my runs. The first time I strapped the thing on I comfortably ran 5 miles. Without the HR monitor I was getting completely frustrated and about to quit. Maybe I’m just an idiot, but it certainly helped me figure out something I couldn’t on my own. John

Response:

You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam

HRM’s can be useful in tri’s, runs and pretty much any physical activity. I personally think that you can go a long way without one. HRM’s are great for working at HR zones but they do have there drawbacks. HR zones are not set in stone and may even be an inpedament to your progress if you use them to ridgidly. I really don’t think it is necessary to run right out and get one. You can get nearly as acurrate training info from a stop watch and pace monitoring. I really try to listen to what my body is saying rather than just my heart as several factors can affect HR that may not affect overall performance. On the other hand if you can afford it get one it can’t hurt and is another usefull training tool. ~Matt – Hide quoted text — Show quoted text – I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably fit before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

I’ve personally found that it is the only way I can pace myself, as I am still relatively new to running. Prior to using the hrm, I would tire myself out because I could never guage if I was going fast, or too fast. For beginners I think it;’s a great tool, although I must admit, it may be better to wait until triathlon 2 or 3 before you buy one, I’m not sure I would have made it to tri one without. Paul – Hide quoted text — Show quoted text – You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably fit before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

If you follow the basic heart rate training, yes it is necessary. I won’t go into specifics because people have written whole books on it. By training in specific heart rate zones, you can build your aerobic base without hurting yourself while at the same time pushing yourself. A heart rate monitor can be used in the future, even if you don’t continue to pursue triathlons. – Hide quoted text — Show quoted text – You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably fit before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably fit before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

You mention "keeping <your heart rate down". For a beginner (which I also am) going for a shorter race (i’ll be doing a Try-a-Tri : 100m/12.5K/2.5K) is it necessary to think about heart rate? i mean, i’ve been running races since 1999, from 5K to marathon, and have become used to finding my comfortable pace, so as not to explode my heart I know that using a HRM can be very useful in tri’s, especially the longer ones, but is it necessary to plop down the money for one when you are just getting started…. not even sure if you’ll do a second race? Cam – Hide quoted text — Show quoted text – I’m doing my first triathlon in June, so I thought I’d let any other first timers know how I’m doing, so we can compare notes. I’m doing a standard sprint (800m / 20k / 5k), and have been reasonably fit before starting gearing my training towards triathlon in December. My plan is only to finish, but obviously I don’t want to come last. Swim :- I can do the full distance (32 lengths in a 25m pool) breaststroke in 22 mins without any great effort. I’m trying to learn crawl, my best so far being 22 lengths without stopping (last week). Currently doing 2 x swim sessions per week at lunchtime. Bike :- The bike is the area I’ve done least on. I’ve done 20k in 34.5 min but only on a stationary bike in the gym, and haven’t really done any cycling outside at all yet, mainly as we are only just getting the light back in the evenings in the uk.(I’m scared of the dark). Currently doing 1 x bike session at lunchtime. Run :- Can run the 5k in 33min, the biggest problem I have is keeping my heart rate down (avg 153bpm). Currently doing 1 x run per week at weekend. Bricks : None yet. Future plans… Add an extra run and cycle per week, and gradually increase the time that I train, to build up to 45 min for the run and 1 hour for the cycle. Keep going with the swim until I can do the full distance crawl. I’d like to compare with both beginners like me, and also more experienced triathletes, to get some idea of times, and also how much training other people are doing. Cheers!

Response:

Question:

Hi fellow triathletes, I’ll be ordering a new T1 Wetsuit from Desoto next week. ( July 25th or so ). I really like Desoto products. My question. Has anyone bought and swam in one yet? If so, how do you like it? Please e-mail to the address below. Thank You

Response:

I must say that Desoto Loves his..I got the chance to see the wetsuit at both the lake placid world qualifier and at worlds, and he even gave us a quick glimpse off how easy it is to get off. Go Desoto. – Hide quoted text — Show quoted text – Hi fellow triathletes, I’ll be ordering a new T1 Wetsuit from Desoto next week. ( July 25th or so ). I really like Desoto products. My question. Has anyone bought and swam in one yet? If so, how do you like it? Please e-mail to the address below. Thank You

Response:

There are bunch of comments on the T1wetsuit.com site. Including one from Michellie Jones. We do not sponsor her by the way. She bought it. Emilio De Soto II www.desotosport.com "The triathlon clothing company" www.tribuy.com "Triathlon’s internet auction site " www.t1wetsuits.com "Triathlon’s most innovative wetsuit" Email me for a De Soto Sport free catalog

Response:

Question:

Is it the 100 lapper?… If so, it’s still there… I just replaced mine a few weeks ago… After storing the splits, the average should be the first value recalled.

– Hide quoted text — Show quoted text – Hi last night I got an Ironman Triathalon, had one 3 yrs ago but has since gone to watch heaven. This ond did not have a manual with it. The only question I have is I did my mile splits this am and gives you best and each split, didn’t it used to have an average also??? If so how do you see it?

Response:

Hi last night I got an Ironman Triathalon, had one 3 yrs ago but has since gone to watch heaven. This ond did not have a manual with it. The only question I have is I did my mile splits this am and gives you best and each split, didn’t it used to have an average also??? If so how do you see it?

Response:

Hi last night I got an Ironman Triathalon, had one 3 yrs ago but has since gone to watch heaven. This ond did not have a manual with it. The only question I have is I did my mile splits this am and gives you best and each split, didn’t it used to have an average also??? If so how do you see it?

http://www.timex.com Choose ‘Watch finder’ and select your watch. Then click on PDF icon to get the manual. — __o o _`<, < _^o_ (_)/(_) /|

Response:

Question:

Chris, Good running but let’s focus on a number of items. Given your size, be sensitive for the shoes you wear and the impact. They say, that running is 4x your body weight impact; yours makes a great impact! Sorry ;-( Watch running so often on the body. Some bodies can take the stree often but body’s like yours make take it for a while and then run into problems. As WE are triathletes, let’s incorporate other sports into the cardio; stationary cycling, swimming, stiarmaster. Change the running to every other day and never change more than 10% in a given week the workouts. Yes you can do 2-3 miles. but let’s try to focus on 1 mile, then walk .25, then run1.5, then .25 then 2. Our goal is to get you body to respond to longer durations gradually with little rest. Then soon we’ll remove the rest. As for the varied cardio, we don’t want to stress the body muscles all the same to be running. AND STRETCH! I saw this tongue and cheek in that I’ve been sidelined for two months. I was on track for a sub 3 marathon and my ITB gave out. I lasted all but two minutes on the treadmill this week and just so ya know I’m a fly next to you; near 140 and about 2%. Yes, and I’ve been measured electronically under that, they are +/- 3! Train safe. Slowly add to your mileage. After you feel that you have a solid base of comfortably running. Then we add fartleks. Aka, run with speed, say .25 mile, round the track and then coast for the next, then hard again. The goal is to pick a speed that will stretch you, but every hard lap should be able to be accomplished. Our goal will be to have you do 10 laps of hard and 10 of easy; thus 5 miles will be run! So you might choose to do a lap in 2 minutes then do the easy in 2:20, then 2 than 2:20. The objective is that you always can get the two and not run slower then 2:20. Some folks will sit and let their body recover. I for one would rather have the athlete have an "Active Recover"; one of which the body must recover but is still under duress. It’s like running the hill, ya still gotta run after ya make the top! Best of luck and let us know how it goes.. Cheers – Hide quoted text — Show quoted text – Bet that got your attention. Let me explain. My name is Chris and having been a lurker of rst for sometime I have cause to ask some assistance of the knowlegable here. I have committed to a Canoe(6mi)/Run(6mi)/Bike(18mi) triathlon in early June. Above and beyond this I have also committed to get fit. This is where I need some help. I have begun running three weeks ago Sun. and yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best shape, at the lowest body weight possible. Can anyone reccomend a running schedule that can help me improve as quickly as possible while avoiding injury? Most Clydesdale sites focus on athletes in the 190-240lbs. range. Any constructive suggestions are appreciated. BTW right now I am training 5 times per week at 2-3 miles per session. Chris

Response:

I’ll have you know that trolls are not rodents, or even related to rats. They live in the forest in Sweden and scare children. Mind you the same could be said of me… Phil

Response:

Personally I don’t think running everyday (as the below schedule suggestion) would do you much good. I think that would be asking, (even begging) for an injury. That’s a lot of poundage to be running everyday. Good luck to you. – Hide quoted text — Show quoted text – A suggestion would be to increase the mileage of one of your runs by 1 mile each week, till you get to 8. example: M – 2 T – 3 W – 2 TH- 2 Fr- 4 next week the same but Friday is up to 5. After you get up to 8 then you can start increasing the other days, and drop one. (run longer for 4 days, or very easy fifth day).

Response:

To state the difference between both I generously used something called "period". Even was using three of them to lead the way all up to Sweden o</:-) trInIc – Hide quoted text — Show quoted text – I’ll have you know that trolls are not rodents, or even related to rats. They live in the forest in Sweden and scare children. Mind you the same could be said of me… Phil | I can smell "some sort of rodent" in this threat… | Might be a troll ? | | | trInIc | | I weigh 340 lbs. Yup, you read correctly…no typo | here. 340. I am a competitive powerlifter at 29% bodyfat. | OK, enough with | the background about the goal. | | I thought powerlifting was divided into weight classes and | would assume that the amount of bodyfat you carry is a big | handicap in the sport. Or are you in the highest weight | class so it doesn’t matter? | | JT | | — | | Visit http://www.jt10000.com/ | Cycling, Food and Stories | | | | | |

Response:

True! Phil

Response:

I compete in the Super Heavy Weight class (SHW)which is unlimited. I often drop into the 315 class (275-315). At this point in my life cardiovascular training is becoming more important. I will always lift and probably always be competitive, but I will do it at a more healthy weight. – Hide quoted text — Show quoted text – I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I thought powerlifting was divided into weight classes and would assume that the amount of bodyfat you carry is a big handicap in the sport. Or are you in the highest weight class so it doesn’t matter? JT — Visit http://www.jt10000.com/ Cycling, Food and Stories

Response:

Im ready to do whatever it takes in terms of lossing weight (muscle and fat) to accomplish my goal and get into a more healthful state. I realize that I will be losing some muscle…..the pay off is well worth it. With concern to organ protection. I have never really heard of this in my circles. What I typically find is that with the exception of a realitive few, it is important to have your composition as fat free as possible to have as much muscle for a given weight class. This applies less to the heavy weight lifters, but most of the extra bodyweight is because od two reasons. 1. Celular leverage (muscle can use fat as a lever to enable more weight to be lifted. 2. Sloth heavy weights simply dont have to worry about weight limits….so they dont. Chris – Hide quoted text — Show quoted text – Are you prepared to lose muscle as well as fat? I don’t know if you still have the desire to be a competitive powerlifter or not, but radical weight loss is typicaly accompanied by losses of muscle tissue as well as fat. It is possible to counter some of the muscle loss by continually applying exercise to those muscles but not totally impossible. Don’t you guys put on extra body fat to protect your organs from the crushing loads of the weight, or is that an urban legend I picked up somewhere? Didn’t I see that on the Wide World of Sports? If you’re not used to dieting, it’s a real bitch being hungry and resisting the urges to eat. Adding to that a new sport and you’ve got alot of stress going on in your life. I lost 25 pounds off of a 160 pound frame a few years ago in a few months’ time. It marked the beginning of my triathlon lifestyle. I think you are doing an admirable thing, for sure, and I’m sure you’ll be fine, but I think the advice about doing more cycling than running is good advice. Mike Bet that got your attention. Let me explain. My name is Chris and having been a lurker of rst for sometime I have cause to ask some assistance of the knowlegable here. I have committed to a Canoe(6mi)/Run(6mi)/Bike(18mi) triathlon in early June. Above and beyond this I have also committed to get fit. This is where I need some help. I have begun running three weeks ago Sun. and yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best shape, at the lowest body weight possible. Can anyone reccomend a running schedule that can help me improve as quickly as possible while avoiding injury? Most Clydesdale sites focus on athletes in the 190-240lbs. range. Any constructive suggestions are appreciated. BTW right now I am training 5 times per week at 2-3 miles per session. Chris

Response:

Chris, From the your description of that triathon, I would guess you are doing the Little Miami Tri, spring edition. Good choice as the water is usually higher in the spring and given your current weight it can only help. If your racing in the male/male division, your also looking at using one of their metal canoes which are pretty heavy to start with. One thing you might consider is going out a few weeks before the race and taking a test run down the river and running back. I think they charge only $5 per person to do this and it’s great training. My partner and I did this a few years back and it really helped us avoid getting stuck in the shallow areas on race day. As for your training, I’d agree with most of the other posting. Start off slow, emphasize biking to protect joints and lose weight. Most important is having fun! Dave B.

– Hide quoted text — Show quoted text – Let me thank all of you who have responded to my plea. I have made some decisions with regard to training. Im going to add quite a bit of bicycling to my cardio training to protect joints. I do this because I love to run and would hate to do anything that would injur my joints and preclude running..and hey the bikes fun too. I also see benefit in the biking because at this point I cannot run fast enough to tax my cardiovascular system to the degree I think it needs to be trained. My legs simply will not move me fast enough. I also live across the street from a 50 mile bike trail. My diet is something I neglected to mention. It goes a little something like this. 2500 or less calories all realitively low fat. I know this works for me as I am used to moving up and down in the weight classes. I have dropped to the 290s in ~4mos from 335. I hope to drop to ~280 before the race and significantly improve my speed in the run, but remember my goal is to finish so I will do what it takes to finish. Again my thanks to all. Chris yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best BTW right now I am training 5 times per week at 2-3 miles per session. Chris Chris, you neglect to mention one important item, and that is how tall you are. If you are 6′5, then you are not as overly heavy as you would be if you were 5′10 If you are still a competitive powerlifter, then I am not sure that you want to drop too much weight. I don’t know a huge amount of the sport, but I get the impression that some of the extra weight is for mass vs. mass shifting when you get up to the bar. Also, I believe the dietary requirements are different also. For powerlifting, you are training for short, explosive muscle bursts. This is a different dietary regimen than training for longer, more sustained efforts. If you are still competing (esp. at a high level) at powerlifting, then you may have to make a choice what you want more. All that said.. the advice you have gotten so far is good. I would emphasize a lot more swimming and cycling until you drop some of the fat and muscle tissue (Which will happen, it’s the nature of the beast.) When you get to a lower weight for aerobic impact type exercises, then you can start the running portion. If you are planning to do running along with this, I would follow the suggestion of the person who said (I think it was Marty) to increase one run a week until you hit a distance, etc…with one caveat. For a say..3 mile run…I would jog/run 1/2 mile, walk 1/4 mile. You still have an elevated heart rate, are getting most of the fat burning benefit, and give your joints and feet a rest. If you have almost any kind of an arch in your foot, I would recommend a good motion control shoe (I don;t know of any, mine are almost flat from x-country), possibly orthotics since your weight may flatten your feet with a lot of running. Last, I would check with a sports medicine doc in your area, explain what you want to do, and work out something for training plans in conjunction with him and a trainer. As a powerlifter, I am not sure how much aerobic you already do, but if you are increasing to tri levels, I would get the doc’s Dominus (blessing… ) before jumping into a lot of aerobic stuff. hope this helps, and welcome to the group! John "Ad astra per aspera" "A rough road leads to the stars"

Response:

snip< Can anyone reccomend a running schedule that can help me improve as

quickly as possible while avoiding injury? Most Clydesdale sites focus on athletes in the 190-240lbs. range. Any constructive suggestions are appreciated.

Chris, in addition to the cardio and training tips you get here on rst, I recommend you check out Fred Hatfield’s site, www.drsquat.com. He knows "big" in a way most here don’t. If you can’t find the general info you need, you can email Dr. Fred with specific questions. Good luck! Marc Rhatigan

Response:

Rock on, Chris! — Free audio & video emails, greeting cards and forums Talkway – http://www.talkway.com – Talk more ways (sm)

Response:

Christopher, Consider running in chest-deep water. The water will support much of your weight and allow you to get about 90% of the benefits of running. good luck, Gail – Hide quoted text — Show quoted text – Im ready to do whatever it takes in terms of lossing weight (muscle and fat) to accomplish my goal and get into a more healthful state. I realize that I will be losing some muscle…..the pay off is well worth it. With concern to organ protection. I have never really heard of this in my circles. What I typically find is that with the exception of a realitive few, it is important to have your composition as fat free as possible to have as much muscle for a given weight class. This applies less to the heavy weight lifters, but most of the extra bodyweight is because od two reasons. 1. Celular leverage (muscle can use fat as a lever to enable more weight to be lifted. 2. Sloth heavy weights simply dont have to worry about weight limits….so they dont.

Response:

Let me thank all of you who have responded to my plea. I have made some decisions with regard to training. Im going to add quite a bit of bicycling to my cardio training to protect joints. I do this because I love to run and would hate to do anything that would injur my joints and preclude running..and hey the bikes fun too. I also see benefit in the biking because at this point I cannot run fast enough to tax my cardiovascular system to the degree I think it needs to be trained. My legs simply will not move me fast enough. I also live across the street from a 50 mile bike trail. My diet is something I neglected to mention. It goes a little something like this. 2500 or less calories all realitively low fat. I know this works for me as I am used to moving up and down in the weight classes. I have dropped to the 290s in ~4mos from 335. I hope to drop to ~280 before the race and significantly improve my speed in the run, but remember my goal is to finish so I will do what it takes to finish. Again my thanks to all. Chris – Hide quoted text — Show quoted text – yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best BTW right now I am training 5 times per week at 2-3 miles per session. Chris Chris, you neglect to mention one important item, and that is how tall you are. If you are 6′5, then you are not as overly heavy as you would be if you were 5′10 If you are still a competitive powerlifter, then I am not sure that you want to drop too much weight. I don’t know a huge amount of the sport, but I get the impression that some of the extra weight is for mass vs. mass shifting when you get up to the bar. Also, I believe the dietary requirements are different also. For powerlifting, you are training for short, explosive muscle bursts. This is a different dietary regimen than training for longer, more sustained efforts. If you are still competing (esp. at a high level) at powerlifting, then you may have to make a choice what you want more. All that said.. the advice you have gotten so far is good. I would emphasize a lot more swimming and cycling until you drop some of the fat and muscle tissue (Which will happen, it’s the nature of the beast.) When you get to a lower weight for aerobic impact type exercises, then you can start the running portion. If you are planning to do running along with this, I would follow the suggestion of the person who said (I think it was Marty) to increase one run a week until you hit a distance, etc…with one caveat. For a say..3 mile run…I would jog/run 1/2 mile, walk 1/4 mile. You still have an elevated heart rate, are getting most of the fat burning benefit, and give your joints and feet a rest. If you have almost any kind of an arch in your foot, I would recommend a good motion control shoe (I don;t know of any, mine are almost flat from x-country), possibly orthotics since your weight may flatten your feet with a lot of running. Last, I would check with a sports medicine doc in your area, explain what you want to do, and work out something for training plans in conjunction with him and a trainer. As a powerlifter, I am not sure how much aerobic you already do, but if you are increasing to tri levels, I would get the doc’s Dominus (blessing… ) before jumping into a lot of aerobic stuff. hope this helps, and welcome to the group! John "Ad astra per aspera" "A rough road leads to the stars"

Response:

yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best BTW right now I am training 5 times per week at 2-3 miles per session. Chris

Chris, you neglect to mention one important item, and that is how tall you are. If you are 6′5, then you are not as overly heavy as you would be if you were 5′10 If you are still a competitive powerlifter, then I am not sure that you want to drop too much weight. I don’t know a huge amount of the sport, but I get the impression that some of the extra weight is for mass vs. mass shifting when you get up to the bar. Also, I believe the dietary requirements are different also. For powerlifting, you are training for short, explosive muscle bursts. This is a different dietary regimen than training for longer, more sustained efforts. If you are still competing (esp. at a high level) at powerlifting, then you may have to make a choice what you want more. All that said.. the advice you have gotten so far is good. I would emphasize a lot more swimming and cycling until you drop some of the fat and muscle tissue (Which will happen, it’s the nature of the beast.) When you get to a lower weight for aerobic impact type exercises, then you can start the running portion. If you are planning to do running along with this, I would follow the suggestion of the person who said (I think it was Marty) to increase one run a week until you hit a distance, etc…with one caveat. For a say..3 mile run…I would jog/run 1/2 mile, walk 1/4 mile. You still have an elevated heart rate, are getting most of the fat burning benefit, and give your joints and feet a rest. If you have almost any kind of an arch in your foot, I would recommend a good motion control shoe (I don;t know of any, mine are almost flat from x-country), possibly orthotics since your weight may flatten your feet with a lot of running. Last, I would check with a sports medicine doc in your area, explain what you want to do, and work out something for training plans in conjunction with him and a trainer. As a powerlifter, I am not sure how much aerobic you already do, but if you are increasing to tri levels, I would get the doc’s Dominus (blessing… ) before jumping into a lot of aerobic stuff. hope this helps, and welcome to the group! John "Ad astra per aspera" "A rough road leads to the stars"

Response:

I can smell "some sort of rodent" in this threat… Might be a troll ? trInIc – Hide quoted text — Show quoted text – I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I thought powerlifting was divided into weight classes and would assume that the amount of bodyfat you carry is a big handicap in the sport. Or are you in the highest weight class so it doesn’t matter? JT — Visit http://www.jt10000.com/ Cycling, Food and Stories

Response:

Bet that got your attention. Let me explain. My name is Chris and having been a lurker of rst for sometime I have cause to ask some assistance of the knowlegable here. I have committed to a Canoe(6mi)/Run(6mi)/Bike(18mi) triathlon in early June. Above and beyond this I have also committed to get fit. This is where I need some help. I have begun running three weeks ago Sun. and yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best shape, at the lowest body weight possible. Can anyone reccomend a running schedule that can help me improve as quickly as possible while avoiding injury? Most Clydesdale sites focus on athletes in the 190-240lbs. range. Any constructive suggestions are appreciated. BTW right now I am training 5 times per week at 2-3 miles per session. Chris

Response:

My first concern with the running would be joint problems. I’m not an exercise physiologist or other such professional, but I would guess most folks would advise you to drop quite a bit of that weight before actively *running*. It’s great that you’re already out there 5 days a week doing 2-3 miles at a shot, but that has really got to be hard on all the joints from your hips to your toes! You can probably get a similar aerobic training effect at this point by just walking rather than running or jogging, and it would be much easier on your joints. Then, once you’ve dropped a good bit of weight, pick up the pace and jog. I’d be really interested to hear what more knowledgable folks have to say about this. Good luck! – Hide quoted text — Show quoted text – Bet that got your attention. Let me explain. My name is Chris and having been a lurker of rst for sometime I have cause to ask some assistance of the knowlegable here. I have committed to a Canoe(6mi)/Run(6mi)/Bike(18mi) triathlon in early June. Above and beyond this I have also committed to get fit. This is where I need some help. I have begun running three weeks ago Sun. and yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best shape, at the lowest body weight possible. Can anyone reccomend a running schedule that can help me improve as quickly as possible while avoiding injury? Most Clydesdale sites focus on athletes in the 190-240lbs. range. Any constructive suggestions are appreciated. BTW right now I am training 5 times per week at 2-3 miles per session. Chris

– Tri-Baby _ – o ’ – __o – </_ ` ‘ – < – __/ /o_ – (()) (()) - / "Real triathletes don’t draft." http://www.stanford.edu/~brooksie *New to triathlon? Check out Hulaman’s Simple TriTips: http://www.hulaman.com/triathlon/tritips.html

Response:

I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal.

I thought powerlifting was divided into weight classes and would assume that the amount of bodyfat you carry is a big handicap in the sport. Or are you in the highest weight class so it doesn’t matter? JT — Visit http://www.jt10000.com/ Cycling, Food and Stories

Response:

I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat.

Hi Chris, I think you should be able to drop down under 300, according to your body fat. 29% is pretty high. You can probably drop down to 15% without losing any strength for powerlifting. For getting in the best shape possible, the running schedule you are following now sounds pretty sensible to me. A suggestion would be to increase the mileage of one of your runs by 1 mile each week, till you get to 8. example: M – 2 T – 3 W – 2 TH- 2 Fr- 4 next week the same but Friday is up to 5. After you get up to 8 then you can start increasing the other days, and drop one. (run longer for 4 days, or very easy fifth day). As for biking, get a mountain bike. They are sturdier than road bikes and are probly your best bet for hitting the road for now. Bike (or spin indoors) 3-4 times a week for between 45 mins and an hour, until you start to feel pretty good doing it. then go for a longer ride each week. And stop eating LITTLE CHOCOLATE DOUGHNUTS!!!! As for joint injuries, as a current athlete you know when pain is just soreness and when pain is injury, so train accordingly. have fun, good luck. Marty — Free audio & video emails, greeting cards and forums Talkway – http://www.talkway.com – Talk more ways (sm)

Response:

I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I thought powerlifting was divided into weight classes and would assume that the amount of bodyfat you carry is a big handicap in the sport. Or are you in the highest weight class so it doesn’t matter?

At 340 pounds, I would guess he’s in the highest weight class (I’d hate to upset the guys in any HIGHER class….). Even if he could drop 2/3 of his body fat, he’s still at around 270 pounds (123kg), and I can’t imagine a higher class than THAT even. I’d suggest putting more time on the bike and less running, until some of the "extra weight" comes off. If Chistopher was born to be a really, really big guy it’s not going to be as big an issue – but if he’s a 180 pound guy carrying an extra 70 pounds of fat and 90 pounds of muscle, his joints are going to be suffering during the run. The bike will give you almost all of the benefits of running, with almost none of the damage. With my semi-bad knees, I stopped run training altogether, and just run a couple 2-3 mile sessions to remember how to run, in the week before a race. Thing is, this never really hurt my times (and in fact, I was faster on the run split doing this than when I was a "runner"). Of course, my run wasn’t as strong as my cycling – just better than my running used to be. Mark Hickey Habanero Cycles http://www.cynetfl.com/habanero/ Home of the $695 ti frame

Response:

Are you prepared to lose muscle as well as fat? I don’t know if you still have the desire to be a competitive powerlifter or not, but radical weight loss is typicaly accompanied by losses of muscle tissue as well as fat. It is possible to counter some of the muscle loss by continually applying exercise to those muscles but not totally impossible. Don’t you guys put on extra body fat to protect your organs from the crushing loads of the weight, or is that an urban legend I picked up somewhere? Didn’t I see that on the Wide World of Sports? If you’re not used to dieting, it’s a real bitch being hungry and resisting the urges to eat. Adding to that a new sport and you’ve got alot of stress going on in your life. I lost 25 pounds off of a 160 pound frame a few years ago in a few months’ time. It marked the beginning of my triathlon lifestyle. I think you are doing an admirable thing, for sure, and I’m sure you’ll be fine, but I think the advice about doing more cycling than running is good advice. Mike

– Hide quoted text — Show quoted text – Bet that got your attention. Let me explain. My name is Chris and having been a lurker of rst for sometime I have cause to ask some assistance of the knowlegable here. I have committed to a Canoe(6mi)/Run(6mi)/Bike(18mi) triathlon in early June. Above and beyond this I have also committed to get fit. This is where I need some help. I have begun running three weeks ago Sun. and yesterday ran 5k. I weigh 340 lbs. Yup, you read correctly…no typo here. 340. I am a competitive powerlifter at 29% bodyfat. OK, enough with the background about the goal. I want to finish this race, in the best shape, at the lowest body weight possible. Can anyone reccomend a running schedule that can help me improve as quickly as possible while avoiding injury? Most Clydesdale sites focus on athletes in the 190-240lbs. range. Any constructive suggestions are appreciated. BTW right now I am training 5 times per week at 2-3 miles per session. Chris

Response:

Question:

Jurgen Zack’s effort was truely courageous–physically, mentally, and psychologically!!! It is much easier to finish second than to put oneself through all that he did to finish. He showed the soul of true triathlete. -rjh

I agree. One thing pretty unique about Zack’s position, versus a more average triathlete who physically falls apart during an IM, is that everyone has such expectations of Zack. He was really in the spot light at a time when I don’t think anyone wants to be. Seems like he must have his head really straight. Now, next year, maybe he’ll finally take the race. — Eric Pederson "You mean there’s a difference between ‘long, slow distance’ and ’race pace’?"

Response:

Jurgen Zack’s effort was truely courageous–physically, mentally, and psychologically!!! It is much easier to finish second than to put oneself through all that he did to finish. He showed the soul of true triathlete. -rjh

I was looking back through my collection of IM videos the other day and discovered that I had kept the 1997 IM Europe tape… you know, the one in which Luc Van Lierde smashes the 8 hour barrier in 7:50:42, give or take a few seconds. Guess who Luc passed only a mile from the finish and finished only about 1 minute back???? Do you remember? It wasn’t Lothar Leder who first broke the 8 hour barrier the year before (he did finish in about 7:57) and it wasn’t Thomas Hellriegel (he was about 7:59). It was Jurgen. He put together one of the greatest IM races ever, yet few will remember his accomplishment! Jack Orsinger

Response:

Jurgen Zack’s effort was truely courageous–physically, mentally, and psychologically!!! It is much easier to finish second than to put oneself through all that he did to finish. He showed the soul of true triathlete. -rjh

Response:

Question:

Don’t ever be afraid to bestow your wisdom on us. RST is a conversation. Sometimes we talk about serious things, sometimes we show off, sometimes we explain things in enough different ways to make it finally understandable to those who need it. Sometimes we want the facts, and other times we’re more interested in intangibles. Sometimes we make fun of each other and ourselves. Sometimes we bore each other. And, yes, we occasionally offend each other (though absolutely not in this case). As much as I travel, the interaction found on these pages, including the flames I’ve received (and deserved), has become important to me. RST has taken me away from hotel-room TV’s, and I’m grateful. For that reason, I could never be offended by anyone who speaks with your authority, even when they shoot me down in well-deserved flames. But in this case, your precision complemented my accuracy quite usefully, and I didn’t want anyone to be confused. Best Regards.

…much snippery… – Hide quoted text — Show quoted text – Rick, You are absolutely right. Mr. Shin did not state that he had IT band problems. I inferred this from his post (including the subject title), but this may or may not be the case. I agree with you that saddle positions that are either too high or too low can both cause knee problems — different specific problems — but affecting the knee nonetheless. I hope you were not offended by my posting. I am often hesistant when I feel the need to clarify or elaborate upon a question, out of fear of offending someone. — Mark A. Jenkins, M.D Visit the SportsMed Web –http://riceinfo.rice.edu/~jenkins

Response:

Don’t ever be afraid to bestow your wisdom on us. RST is a conversation. Sometimes we talk about serious things, sometimes we show off, sometimes we explain things in enough different ways to make it finally understandable to those who need it…

<snip No worries mate. I have actually been a regular on r.s.t for 3 or 4 years now, so I am familiar with its dynamics. I love r.s.t., and try to do my best to contribute. More newsgroups should be like us. There are differences of opinion, to be certain, but the discussions are, for the most part, well thought out and polite. I have found some of the best triathlete friends here; people from all over the world. R.S.T. is great! I just wish I could clone myself to answer more of the e-mail and posts. My apologies to those of you whom I have not had the time to reply. I assure you it is not from want or interest. I get some great questions. Sincerely, Mark — Mark A. Jenkins, M.D Visit the SportsMed Web –http://riceinfo.rice.edu/~jenkins

Response:

I heard that if you cycle with a incorrect size bike, it screws up your IT band. I have very bad knees now, and I don’t know if it’s from running, or if it’s from cycling. I have a 54cm Cannondale r200, and I’m 5′10. Is that my size? — – David Shin —

Response:

Depends on your leg length. But, unless you have a very long torso and very short legs, that bike should be at least within adjustment range. I’m 6′0" and ride a 58, which is a little less than the two inches between us. My legs are long, and this bike is the smallest acceptable frame size for me (which is what I want). Saddle height is a bigger issue for you. If your hips are rocking side to side as you pedal, then your saddle is too high. Most people, however, make the opposite mistake, and set their saddle too low. That’s murder on the knees, and it is more likely your problem. Go get Greg Lemonds Complete Book of Cycling. He has an excellent section on bike fit. His recommendation is at the upper end of the solution space, but in arguing for his approach he describes everyone else’s also. If you have long legs, you may need a mountain-bike seatpost to get the right saddle height. Good luck. – Hide quoted text — Show quoted text – I heard that if you cycle with a incorrect size bike, it screws up your IT band. I have very bad knees now, and I don’t know if it’s from running, or if it’s from cycling. I have a 54cm Cannondale r200, and I’m 5′10. Is that my size? — – David Shin —

Response:

- Hide quoted text — Show quoted text – I heard that if you cycle with a incorrect size bike, it screws up your IT band. I have very bad knees now, and I don’t know if it’s from running, or if it’s from cycling. I have a 54cm Cannondale r200, and I’m 5′10. Is that my size? — – David Shin — Depends on your leg length. But, unless you have a very long torso and very short legs, that bike should be at least within adjustment range. I’m 6′0" and ride a 58, which is a little less than the two inches between us. My legs are long, and this bike is the smallest acceptable frame size for me (which is what I want). Saddle height is a bigger issue for you. If your hips are rocking side to side as you pedal, then your saddle is too high. Most people, however, make the opposite mistake, and set their saddle too low. That’s murder on the knees, and it is more likely your problem.

I agree that a 54 cm frame is probably too small for a 5′10" inidvidual, but I would like to politely point out that while a saddle position that is too low can indeed cause overuse knee pain (e.g. patello-femoral syndrome), it is not the culprit behind IT band friction syndrome (ITBFS) in cyclists. The cause may sometimes be a saddle that is too *high*. The bike fit abnormalities in ITBFS are, 1) a saddle position that is too high or too far aft, or 2) cleats that are too far internally rotated (toe-in). The training related issues are, 1) too much, too early 2) too much hill work or low rpm "grinding" With respect to other causes, ITBFS is much more common in runners than cyclists. I have some information on my web page about causes and cures for runners with ITBFS which may be helpful. The above information comes from the medical literature which I have been compiling for a book that I am writing. I also treat, and consult for, a variety of recreational and professional athletes; including video analysis and biomechanical assessment. I hope this helps. Mark — Mark A. Jenkins, M.D Visit the SportsMed Web –http://riceinfo.rice.edu/~jenkins

Response:

Mark, your discussion is very insightful and helpful, thanks. But Mr. Shin did not say that HE suffered from problems with his iliotibial band. He just said he had crappy knees. I was warning him that saddles excessively high OR low can cause knee problems. You discussion clarified the specifics most usefully. Of course, I’m no doctor, I’m just a clydesdale engineer with crappy knees, and my comments were based on experience:-) I heard that if you cycle with a incorrect size bike, it screws up your IT band. I have very bad knees now, and I don’t know if it’s from running, or if it’s from cycling. I have a 54cm Cannondale r200, and I’m 5′10. Is that my size? — – David Shin — ..snip… frame size for me (which is what I want). Saddle height is a bigger issue for you. If your hips are rocking side to side as you pedal, then your saddle is too high. Most people, however, make the opposite mistake, and set their saddle too low. That’s murder on the knees, and it is more likely your problem. I agree that a 54 cm frame is probably too small for a 5′10" inidvidual, but I would like to politely point out that while a saddle position that is too low can indeed cause overuse knee pain (e.g. patello-femoral syndrome), it is not the culprit behind IT band friction syndrome (ITBFS) in cyclists. The cause may sometimes be a saddle that is too *high*. ..snip…

Response:

Mark, your discussion is very insightful and helpful, thanks. But Mr. Shin did not say that HE suffered from problems with his iliotibial band. He just said he had crappy knees. I was warning him that saddles excessively high OR low can cause knee problems. You discussion clarified the specifics most usefully. Of course, I’m no doctor, I’m just a clydesdale engineer with crappy knees, and my comments were based on experience:-) I heard that if you cycle with a incorrect size bike, it screws up your IT band. I have very bad knees now, and I don’t know if it’s from running, or if it’s from cycling.

Rick, You are absolutely right. Mr. Shin did not state that he had IT band problems. I inferred this from his post (including the subject title), but this may or may not be the case. I agree with you that saddle positions that are either too high or too low can both cause knee problems — different specific problems — but affecting the knee nonetheless. I hope you were not offended by my posting. I am often hesistant when I feel the need to clarify or elaborate upon a question, out of fear of offending someone. Best wishes Mark — Mark A. Jenkins, M.D Visit the SportsMed Web –http://riceinfo.rice.edu/~jenkins

Response:

Question:

The subject line says it all. I will be in San Francisco for a two week working vacation and I would really like to run a couple of races while I’m there. I have checked Runner’s World and the only run during that time period* within a 50 mile or so range is the Garden City Hotel 5 miler on 7/20. Any Bay area runners know of any other races? Your help is greatly appreciated. — Bob Sweeney [insert pithy quote here]

Response:

The subject line says it all. I will be in San Francisco for a two week working vacation and I would really like to run a couple of races while I’m there. I have checked Runner’s World and the only run during that time period* within a 50 mile or so range is the Garden City Hotel 5 miler on 7/20. Any Bay area runners know of any other races?

check out http://www.runningnetwork.com/run/cl_jul.htm — /* Mike D. Kail | voice: (619) 793-3359 */ /* Unix System Administrator | fax: (619) 793-2950 */

Response:

The subject line says it all. I will be in San Francisco for a two week working vacation and I would really like to run a couple of races while I’m there. I have checked Runner’s World and the only run during that time period* within a 50 mile or so range is the Garden City Hotel 5 miler on 7/20. Any Bay area runners know of any other races?

Not sure this is what you had in mind, but there is a 24-hour track run in Los Altos Hills on July 20-21, starting at noon on Saturday (you did say "any"). You might even have time to run the Garden City 5-miler in the a.m. before showing up. I will put you in touch with the RD if you’re interested.

Response:

Another of my favorites is the Bay Area Running pages at http://www.sfbayrun.com/ look in Bay Area Running Calendar. -later andy

Response:

Here is a file that has a link to the CA Schedule, that is the most comprehensive listing. http://www.slip.net/~leeway/trilinks.html Look in the Running Links. It also list many running clubs that have there own events sometimes. Try Dolphin South End (DSE), fun, informal and usually scenic runs. Regards, Lee Rudin San Francisco Bay Area Triathlon Training Sites http://www.slip.net/~leeway/

Response:

Question:

As a new 30-something triathlete who brought reasonable running and biking skills to the plate, but lousy swim skills, I’ve got to sing the praises of the Total Immersion Swim Workshop. I just completed the March 1996 session in San Diego. Despite a bit of intimidation as a novice – with an Ironman we’ve all read about in attendance – Terry Laughlin and his entire faculty was professional, mature, and focused on each individual’s skills and deficiencies. I improved my stroke by about 25% in just the two day session. At this point, 2 months later, my strength and comfort in the water is so vastly improved that it is mindboggling. Terry’s methods are innovative and apply to any skill set. The course is a cheap investment in tri-speed in the water. And, frankly, it was really fun. I’d definitely recommend it for any triathlete who considers their swim skills an area where they’d like to improve. And, I’d particularly encourage the novice to not be intimidated: the workshop is a skills-focused experiences that sets up the skills for self-improvement long after the course is completed.

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Question:

I did Howey-in-the-hills last year. It’s not flat, but the hills are pretty wimpy compared to the Florida Challenge and Great Floridian. You can easily get by with a straight block freewheel. Since it’s an ESM race, I guess they’ll allow drafting in the elite wave. Don’t count on accurate distances. #include "disclaimer.h" |____|

Response:

I am registered for this weekends Triathlon (Olympic Distance) in Howey-in-the-Hills (North Orlando). How many of you RSTrs have completed this TRI? What is your overall opinion of the event and what makes it special? Are the Hills that BAD? I am trying to psych myself out for this race but its kinda tough considering the weather outside is just lousy! Carlos, Coral Gables, Florida "Rookie"

Response:

I am registered for this weekends Triathlon (Olympic Distance) in Howey-in-the-Hills (North Orlando). How many of you RSTrs have completed this TRI? What is your overall opinion of the event and what makes it special? Are the Hills that BAD? I am trying to psych myself out for this race but its kinda tough considering the weather outside is just lousy! Carlos, Coral Gables, Florida "Rookie"

THe hills are bad for Miamians – but are really rollers – drive the course. Run is fairly brutal, with a steep downhill to cramp your quads first, followed by a winding uphill, golf course section, and blisteringly hot, unshaded out and back. — <“`; <“`; <“`; <“`; <“`; <“`; <“`; <“`;<~

Todd N. Kenyon: fishdoctor, trigeek, geekgeek, etc. Key Biscayne, FL ~;

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