Need Planning Help: Training Mix

[Wahine]

Goals:

* Main goal for next year is being FASTER on the bike over LONG endurance rides (up to 156 miles with a LOT of climbing)
* Secondary goal for next year is complete at least a sprint tri (maybe an Oly, too?) with as much walking as needed (for fun, to see if I like it, and for better all-around-athletic training), and lay the foundation for focusing on tri's for 2 years out (complete with focus on my limiter: running).

If you can train for the first part and swim, you can do a sprint tri, especially if you have no problem with walking some if not all of the "run". The endurance base you'll have from riding that long will easily carry you through a sprint race.

Weaknesses:

* Left knee: ITB issues & other chronic undiagnosed pains that come and go (for 20 years). Knee is great on the bike. Not great when I hike up and down hills too much. Regular walking seems OK.

Start going for deep tissue massage, and check out this information, (I sent this to someone else a while back who was having problems with ITBS):

It sounds like ITBS (Iliotibial band friction sysndrome). This is caused by faulty mechanics and muscle imbalances. Here are some stretches that I recommend:

http://www.easyvigour.net.nz/fitness/h_TFL_StrSt.htm

http://www.easyvigour.net.nz/fitness...xorstretch.htm

http://video.google.com/videoplay?do...54643032704906

These first 3 should be held for 20 sec, repeat 4 times 2x per day.

http://www.easyvigour.net.nz/fitness/hpillowsquez.htm

http://video.google.com/videoplay?do...54643032704906

These 2 are strengthening exs and should be done as 3 sets of 10 to 30. The video has another version of the piriformis stretch in the google video.

You may also want to look into getting an orthotic for your cycling shoe. Superfeet makes one and they can be purchased at a running store. Specialized also makes one that allows you to customize the fit a bit better with medial posting. Both are very good.

Hours to Train:

* Between 6 and 10, depending on the week.

This is not a lot of time for a long ride like the one you're talking about but it could work. You just may not be able to fit every thing else in that you have listed below. It is really good to swim in the AM. Try to find a masters group if you can. Swimming early gets another workout out of the way, kicks in your metabolism to help you lose weight and will let you sneak in some more training hour without feeling like you're cutting in to other parts of your day.

What I want to fit in:

* 2 x week fitness class that includes lots of abs and strength work
* swimming
* walking (maybe walk-to-run program after losing weight?)
* spin classes
* outdoor biking
* core: pilates?
* maybe focused strength training in the gym for leg strength?
* weekend group rides for speed?
* 2 x day workouts at least a few days, for the weight loss metabolism

Yikes!!

You're going to need to combine some of these things to make it work. Your 2 times per week fitness class should be your pilates class and that will likely have to triple as your strength training. With your limited hours available I wouldn't try to fit weights in too.

Swimming, well we talked about that.

Walking - maybe you could do this to and from your pilates class or to work?

Outdoor riding - could also be in the form of commuting during the week and long/group rides on weekends.

I would try to get in a group ride during the week that is shorter to act as your speedy ride and/or a spinervals session when the weather is bad, and/or a spin class or two.

Hope that helps.

[rocknrollgirl]

OK...

1. If you want to ride faster, you need to ride faster in training. Find a group the ride with that will push you a bit. I got faster by chasing a bunch of guys.


2. Combine all the exercise, and strength training together. Find a class that does both, or do some circut training with cardio bursts between sets.

3. Check out Jeff Galloway's website. Great running info on staying injury free.

4. Do some exercise in the am to help balance your metabolism and your schedule.

5. Strengthen up your legs to help with the knee issues.

[Starfish]

Thanks Wahine & RNR. This is really helpful, and thanks Wahine for the ITB stuff.

I have been wondering if what I am hoping to do is just all too much, but as you both said, maybe I can combine some things...strength classes with cardio, etc.

Have been wondering if my goals are not compatible with each other.

Sorry I dumped so much info out there in my long question. I have just been feeling a little boggled.

[KSH]

Starfish... if you can find it in your budget... you seem like a prime candidate for hiring a coach.

I know for me, trying to figure out how to train for multiple events and then reading all the information out there... I was confused and overwhelmed. I just don't want to think about it that much... not mention, I'm scared that I'll make the wrong decision.

I have really enjoyed having a coach and just doing what he tells me to do. Now, I may not always do everything he tells me to do, but the guidence has been good.

I may have also found a local coach and I will probably switch over to him after my HIM, for my IM training.

Well, that's my input. Sorry I couldn't be more helpful...but I know for me getting a coach was the right thing.

[Running Mommy]

Hey starfish..
Ok, WOW! You are trying to fit A LOT in a short amount of time. BUT if you train in cycles, you can make it work.
For instance, I am doing pilates and strength work right now, but as soon as I start my big IM build up (Jan 1st- April 13th) I won't have much time for it, so it will drop to maybe once a week for "maintenance".
For the long endurance ride you are going to need one day a week- prolly the weekend- to ride long. In those rides start in zone 1 for the first hour, then bump it to zone 2 and hold that for an hour, then alternate between zones 2-3 for the middle, and the last hour take it back to zone 1.
For that distance, you are going to need to have at least a couple of 6-7+ hour rides. It should be no big deal for you to go out for an 80 mile ride.

If swimming isn't your weakness then I would only swim once a week until about 3 months out from your race.
But during the week you need to do some bricks (bike run- or walk) to get used to that lead feeling in your legs. It also helps to get two workouts in one.
And as said already, pilates should do it. Tho I also add in 2 30 minute sessions a week of strength training my arms and only occasionaly hit my legs. I figure I get enough with my biking & running.
But pilates is a GREAT for overall core strength and flexibility.
Hope this helps.
Denise

Oh- here is my schedule as of right now. Keep in mind I'm in a maintenance phase right now. Actually I call it my weight loss phase- lot's more short duration workouts so that I don't drive my body into hunger mode.

Saturday- Run 5-6 miles, weights/abs at home (30 mins or less) Swim 30-40 minutes
Sunday- Long ride 2 hours (32-33 miles) , run 1-3 miles off the bike
Monday: Run 4 miles in morning, pilates in evening
Tuesday: Masters swim morning, 30 minute strength training session with personal trainer in evening
Wednesday: Ride 60 minutes, run 3-4 miles off the bike
Thursday: Masters swim class in morning, 30 minutes with personal trainer in evening
Friday off

Oh- and you don't need a coach. There are plenty of resources for you on the web. - And you always have us! hee hee

[Starfish]

RM, thanks so much.

I realize maybe I wasn't totally clear in my question (uh, is that possible? ).

I am thinking long haul...like now through next Spring, trying to figure out how and when to do what. Figuring the next 3-4 months will look a little different than January through May, and then next summer, etc.

In throwing out there all the things I want to do, I was just trying to think of all the stuff that will help me, based on what I know about myself: core training helps all; strength training builds muscle for metabolism and overall fitness; one class at my gym is great for strength conditioning and abs; I have an issue with building up with walking-running because I haven't done it for 20 years...it is where I am WAY out of balance. And then there is the knee issue (thank you Wahine...I will incorporate the exercises after my ab routine).

It has been hard to know how to set up my fall/winter program, and when to transition into other types of training in spring.

It really helps to see your example schedule for weight loss, as this is what I want for the next 4 months or so.

Kind of like, how much of what do I need, and when? I want to train efficiently...smarter rather than harder. Hard if need be, but smart.

[Starfish]

KHS...I know that when I get the budget, I'd like to have a coach. I also know that RM is also right, there are so many resources out there.

I used books by Chris Carmichael and Arnie Baker, coupled with great advice from TE folks, to get myself successfully through my first Altitude/Climbing/Endurance (as Arnie would call it) ride this year.

But, I do long for a coach, for all the reasons you mentioned. Also, I guess I just have had good experiences with coaches, from childhood on up. I think I have the personality type that needs a lot of encouragement. I also tend to be really detail oriented and geeky, and I overwhelm myself with trying to figure IT ALL out.

It sounds so simplifying to hire a coach I trust, and then just do what I'm told (although I know in reality a person still has to listen to themselves, their body, etc.).

Aaaaah. Someday!