Need Planning Help: Training Mix

[Starfish]

This is long. I'm really having a hard time figuring out how to structure my time & workouts for (1) this fall, and (2) over some training periods with an eye toward next summer...a yearly plan.

I have been looking at all the training plans on BT (including the articles on how to choose a plan), and they are very helpful. But, I seem to have more variables or activities I want to do, and I wonder if you all could give me some advice? I know this is long. Any help appreciated. I hope next year to hire a coach, but right now, it isn't in the budget.

Goals:

* Lose 30 pounds by January 19 (I've seen a nutritionist...I feel that I know what to do here)
* 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).

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.

Hours to Train:

* Between 6 and 10, depending on the week.

Where I'm starting:

* Have been training regularly since January, and 6 months of every year for about 3 years before that. Can do a climbing century. Have been doing a lot of ab/back work. Haven't swam for a few months, but it comes back fast for me. Haven't run for 20 years. Did hilly walking training last winter...but only up to 3 miles or so.

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

Trying to figure out how on earth to do all that I want to do and still make sure I can focus on getting faster on the bike with intensity training, etc.

And, how do I put in the time to build up the walking/maybe-running and still focus on getting faster on the bike?

[rocknrollgirl]

Wow....

OK, what is your work schedule like? What time of day to you have to workout/train?

Do you currently ride with a group? If so, are they an A, B, or C level group.

[Starfish]

Wow....

I know...kind of a lot of info, huh?

OK, what is your work schedule like? What time of day to you have to workout/train?

I work Mon-Fri, but the hours during the day vary. Morning workouts are a possibility off and on (although I HATE them...). Sneaking out during the day can work, depending on the day, but hard to plan for. After work is good, and I can sneak out early sometimes.

Then, I also work in the evening, but at my scheduling...so I can start evening work later if I want.

So, it all varies. (ETA: the good news is I am on my own...no spouse, no kids, no dog...I can train whenever I can.)

Do you currently ride with a group? If so, are they an A, B, or C level group.

No. I've just always trained alone.

There is a group of people I have ridden with once here in town. They are super friendly, but all are multiple Ironmen finishers (including a Kona qualifier). I could start riding with them (and try to hang as long as I could).
The one time I rode with them, they were taking it SUPER easy to accomodate a guy who just had started chemo. It was a 2 hour lactate fest for me!!

There is a group ride in a town about 1 hour away...I haven't tried it yet. Don't know their level. There is no bike club in my town.

[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!

[mariposa]

Wow - you are like me! Lots of goals. But you can make them work.

1. As someone mentioned, you can break your year into training "blocks" with different emphases during different times.

2. BIKING HILLS. Do you live in an area where you can access a lot of hills? I've had ITB problems running, as well (especially running/walking downhill). Biking UPHILL has really strengthened me for running, including running DOWNHILL. My guess is that strengthening the quadriceps is what helps. Anyway, biking hills will help you with 3 goals, (a) becoming a stronger cyclist, (b) preventing injury when you start running, and (c) general strength training.

3. For strength training, do all the research you can and focus your regime on targeting muscles that are weak or inflexible FOR YOU. For instance, I have a tendency to get hip-flexor strains while running, so I focus on adductor/abductor strengtheners as that is supposed to help MY PARTICULAR problem. There are so many ways to do strength training; you may as well have it focus on your personal limiters. In my case, a single visit to a PT helped to identify my muscle limiters and specific exercises to address them. I can do strength training at home, twice per week x 15-20 minutes and I'm done.

4. Running. Running injury-free requires a couple of things, (a) frequency and (b) building up your distances very, very slowly. At some point you'll need to make a choice about whether you would like to "run" your triathlons, or whether you are satisfied walking them. If you'd like to run them, then the key is to start running really often, 3-4 times per week at least, for several months prior to the race. We are talking 20-, 30-, 40-minute runs, nothing too outrageous. This frequency and gentleness will set you up to be injury-free. If you are not into running then it might be a good idea to just bag it right now and say, "I'm just going to walk those tris." If however it sounds even remotely appealing, then yes lose some weight first and then gently take up the running. An advantage of running is that it is ridiculously time-efficient compared to the other sports. Lace up your shoes, go out the door, back in 30 min., way more efficient than going to the pool or the gym! Also, it is a GREAT calorie-burner. I tend to lose weight the best when I'm running.

good luck!

[Starfish]

BIKING HILLS.

LOL, nothing but hills around here. The good news is that what I trained for all this year was a climbing century, so I do love hills. Now I want to get faster at them.

For strength training, do all the research you can and focus your regime on targeting muscles that are weak or inflexible FOR YOU.

This is a really good reminder. I'm assuming goal #1 is knee support, but are there some books/materials out there for what to strength train for running? I do have access to a really good weight lifting consult guy...if I can tell him what I want to strengthen, he will find me the most efficient way.

the key is to start running really often, 3-4 times per week at least, for several months prior to the race....An advantage of running is that it is ridiculously time-efficient compared to the other sports....I tend to lose weight the best when I'm running.

I used to LOVE running in college. Only quit because of the knee. I also want the gravity-based exercise for my bones over the long haul, and yes, I do want to run a triathlon someday, but I know that I might have to wait on that. I also love the simplicity of running. No machine, no wet swimsuits, etc.

Thank you so much for your reply. All the different perspectives and advice really help me.