G8r80's training / dieting / cycling / log

[g8r80]

Did a 1/2 sprint tri brick - 7 miles on the mountain bike (wide knobby low pressure tires, but at least the new chain makes it ride nice), so probably worth more than 7 miles on a road bike... then with a 3 minute T2 took off running. Ran 1.6 miles in 17:59 (11:25 pace), but had to stop 4 or 5 times for 30 - 60 seconds each to get heart rate down into the 120s. As I re-build my stamina so I don't have to stop, I think I can easily shave 2 - 3 minutes of that time and get me back into the low 9s. The loss of stamina and endurance has been the biggest surprise of my surgery.

I know I should be grateful that I am alive and not whining about a time that most 48yo can't beat and certainly most 48yos 5 weeks out of open heart surgery can't beat, but I am not most people.

I rechecked my circuit distance and it is 1/10 of a mile farther than I had thought, so my previous times were a little better than I had thought.

 

[sparrow]

I am so dehydrated from the salt water - how do you you ocean swimmers deal with the swallowing of sea water?

Wow I'm impressed at this determination with the return to the water! I avoid the ocean at all costs. It scares me and I HATE the salt....guess I'll never be at ironman Hawaii hehe

 

[GT2003]

G8R, Did you and Todd get to road bike this weekend?

 

[g8r80]

G8R, Did you and Todd get to road bike this weekend?

Greg, no, I took the family to a weekend Mother's Day trip to Ft. Lauderdale. Soon, though. Todd is doing a 70.3 Ironman soon and once that is over, we'll go.

I'm going to go back to my weekend rides with the local group, starting with the slower group until I get my confidence back.

Richard

 

[g8r80]

Ran 2.9 miles today nonstop except to restart my watch in 31:10, averaging 10:40 / mile. I am pleased with my progress everytime I go out. Shins hurt tonight for the first time which tells me that my cardio while running is improving and allowing me to go faster and that I had better lay off the running tomorrow.

 

[flyinfree]

Ran 2.9 miles today nonstop except to restart my watch in 31:10, averaging 10:40 / mile. I am pleased with my progress everytime I go out. Shins hurt tonight for the first time which tells me that my cardio while running is improving and allowing me to go faster and that I had better lay off the running tomorrow.

When I grow up I want to be YOU! You are doing so incredibly well. I hope you are being seen someplace where people who have gone thru what you have gone thru can see you! You are an eagle! and you totally represent liberation, strength and the spirit to overcome.

TOTALLY!!!

 

[g8r80]

Thanks FF, but I really don't feel that way mentally (and maybe that's why I don't feel that way physically).

Tonight, rode 14 miles on road on mountain bike. (I don't like to ride the road bike at night as there are some dark areas where I cannot see what is on the road and I'd hate to hit a pothole with a carbon fiber frame.) Time: 59:18. Avg hr: 136, max hr: 145. Critter count: 2 armadillos (one of which stopped right in front of me and I almost decapitated), 1 red fox and 1 raccoon. I considered going another 7 miles, but it was already after midnight.

 

[g8r80]

Swam 1000 yards at the YMCA pool using a pull buoy and strokemakers focusing on stroke and breathing, then ran 2.9 miles in 32 minutes (11 min. miles) (legs felt dead and shins hurt), then rode the mountain bike 14 miles in 1:01. Basically, a redneck sprint tri.

Wildlife sightings: 1 possum and 1 bichon that I nearly decapitated

 

[sparrow]

Swam 1000 yards at the YMCA pool using a pull buoy and strokemakers focusing on stroke and breathing, then ran 2.9 miles in 32 minutes (11 min. miles) (legs felt dead and shins hurt), then rode the mountain bike 14 miles in 1:01. Basically, a redneck sprint tri.

Wildlife sightings: 1 possum and 1 bichon that I nearly decapitated

NICE job!!!!

 

[NBS 4life]

I am so dehydrated from the salt water - how do you you ocean swimmers deal with the swallowing of sea water?

I havent read this until now, I come from open water swimming as a sport and also extensive surf lifesaving and now I do volunteer work for the coast guard as a swimmer.

For the dehydration from the salt water nothing has helped me more than going straight from the surf to a fresh water shower rinsing off real good and then drinking as much out of the shower as possible sure you piss like a racehorse for a couple of hours but you feel heaps better.

As for not swallowing heaps of water when you swim make sure you tuck your chin to your shoulder when you breath, it feels un natural for a little while but you soon get used to it. You can also contort your mouth slightly to breath out one side of it. Also try and spit any water that gets in your mouth out (easier said than done )

Hope this helps out. I love open water swimming and my partner still competes in open water swims and surf competitions I cant really do it anymore though. I love going and watching her kick ass at events!

Hope this helped out, maybe you already knew most of it.

also I just realized your name is gator rather the great haha sorry about that!

 

[g8r80]

As for not swallowing heaps of water when you swim make sure you tuck your chin to your shoulder when you breath, it feels un natural for a little while but you soon get used to it. You can also contort your mouth slightly to breath out one side of it. Also try and spit any water that gets in your mouth out (easier said than done )

Hey NBS, I was hoping you'd chime in.. Someone else told me about tucking the chin to the shoulder and I tried it yesterday. I'll try it again tomorrow in the ocean.

Thanks

 

[g8r80]

Today I hit the gym for the first time since well before my surgery and it showed!

- Bench press: 95x10x1, 115x10x2. I wish I could say these were kilos, but they were pounds! This is what happens when your bp is pathetic to begin with + sporadic rotator cuff issues + recent surgery =
- Lat pulldowns: 90x10x2 (near my previous work load)
- Barbell curl: 55x10x3 (near my previous work load)

I tried to do unassisted dips but my chest hurt immediately and I stopped.

Weight room goals, upper body: triceps, lats, biceps, pecs (as they continue to heal). No lower body weight room stuff.

Swam 700 yards. First 600 with strokemakers and the last 100 without any assists.

 

[Drex]

Today I hit the gym for the first time since well before my surgery and it showed!

- Bench press: 95x10x1, 115x10x2. I wish I could say these were kilos, but they were pounds! This is what happens when your bp is pathetic to begin with + sporadic rotator cuff issues + recent surgery =
- Lat pulldowns: 90x10x2 (near my previous work load)
- Barbell curl: 55x10x3 (near my previous work load)

I tried to do unassisted dips but my chest hurt immediately and I stopped.

Weight room goals, upper body: triceps, lats, biceps, pecs (as they continue to heal). No lower body weight room stuff.

Swam 700 yards. First 600 with strokemakers and the last 100 without any assists.

That's great! Hitting the weights already. You will be back to full strength in no time.

 

[g8r80]

Thanks Drex.

Ran 1.5 miles in just under 15:00, which is the first time I have averaged less than 10 min miles since my surgery! But, my lower legs (shin splints) hurt so I stopped early.

 

[sparrow]

what are "strokemakers"?

make sure you ice the shins!

 

[g8r80]

Swimming training paddles.

It seems every swimmer has an opinion on these; some say they're the devil's incarnate, others say they're the best thing since sliced bread and others, like my swim coach, say they help with form and muscle conditioning but they're not the end all.

I use them every once in a while.

 

[g8r80]

1000 yards in the pool doing 100s and then 50s. I am feeling better about swimming every time out.

tricep cable pulldowns: 10x3
preacher curls: 50x10, 55x10, 60x10x3

Too tired and sore for anything else.

 

[sparrow]

Swimming training paddles.

It seems every swimmer has an opinion on these; some say they're the devil's incarnate, others say they're the best thing since sliced bread and others, like my swim coach, say they help with form and muscle conditioning but they're not the end all.

I use them every once in a while.

My opinion is both. There is a time and a place for them but if someone's stroke isn't "correct" it can be bad news in the long run since only a few models actually promote correct stroke technique. If they're working for you, thats good, just be careful of your shoulders

 

[g8r80]

Sparrow,

I have altered my triathlon schedule for this year to avoid any salt water swims (I can't deal with the salt water at this time) and any freshwater tri that is not wetsuit legal (yes, if you call me a weenie, you would be correct). I am planning on doing a sprint tri at the end of July and an Oly in October, both in fresh water and both wetsuit legal.

I wanted to run a few swimming things by you....

I have abandoned the 3-stroke bilateral breathing because I can't go the third stroke without running out of air. I am up to 100 yards without stopping doing single side breathing, usually the right side, so that is a plus and is as far or farther than I could go before surgery and a 10 week layoff. If in a wetsuit, I find myself having more air, I will go back to bilateral. My question is, as I come up for air on my left stroke, I rotate almost 90 degrees to get as big a gulp of air as I can. But, when I right stroke, I don't rotate nearly as much. My mask will come a little out of the water, but not all the way. How far should I try to rotate on my non-breathing stroke?

Second, I am totally confused as to how much kicking I must/should do. I understand the reason for kicking; to provide propulsion and to keep the legs up. But, if I restrict myself to wetsuit legal swims only, should I really develop a hard kick? My kick now is weak and to get it to "Total Immersion" standards, I would have to put in many, many hours. Do I really need to / want to do this? I realize kicking uses some different muscles than running or cycling, i.e, hip flexors, but also uses the glutes which running and cycling both use.

Thanks

 

[sparrow]

Sparrow,

I have altered my triathlon schedule for this year to avoid any salt water swims (I can't deal with the salt water at this time) and any freshwater tri that is not wetsuit legal (yes, if you call me a weenie, you would be correct). I am planning on doing a sprint tri at the end of July and an Oly in October, both in fresh water and both wetsuit legal.

Thats not being a weenie, thats being pretty smart

I wanted to run a few swimming things by you....

I have abandoned the 3-stroke bilateral breathing because I can't go the third stroke without running out of air. I am up to 100 yards without stopping doing single side breathing, usually the right side, so that is a plus and is as far or farther than I could go before surgery and a 10 week layoff. If in a wetsuit, I find myself having more air, I will go back to bilateral. My question is, as I come up for air on my left stroke, I rotate almost 90 degrees to get as big a gulp of air as I can. But, when I right stroke, I don't rotate nearly as much. My mask will come a little out of the water, but not all the way. How far should I try to rotate on my non-breathing stroke?.

Are you needing to rotate that much because you are that much out of breath that you need a "big gulp of air", or do you just naturally rotate further because its not as comfortable? You should only rotate so that half your mask or goggles are in the water, and half are out. More than that and you'll loose your stroke. I'd be willing to bet that one of the reasons you are needing to rotate so much is that the arm out front (the right arm) while you are breathing (on your left side) is dropping as you breathe or that you start your pull too early. Try and keep it out (like you're lying on it as a pillow) as you breathe. Start the pull as your head returns back to the water.

Second, I am totally confused as to how much kicking I must/should do. I understand the reason for kicking; to provide propulsion and to keep the legs up. But, if I restrict myself to wetsuit legal swims only, should I really develop a hard kick? My kick now is weak and to get it to "Total Immersion" standards, I would have to put in many, many hours. Do I really need to / want to do this? I realize kicking uses some different muscles than running or cycling, i.e, hip flexors, but also uses the glutes which running and cycling both use.

Thanks

If you are going to use a wetsuit and you are swimming purely for tri use-then there is no reason you really need to train with a kick. I know a lot of tri friends who train with a buoy between their legs the entire workout because they intend to race with their wetsuit and it mimics the buoyancy. The suit will keep your legs up enough that you will hardly have to kick. It might be worth it to train this way so your upper body gets used to pulling the load. You'll also save your legs for your ride and run. The swim is such a small part of the entire race that your goal is just to make it through in the middle of the pack, with more than enough gas left in the tank. You will make it up in the rest of the race. If you spend your wad on the swim you will have an agonizing rest of your race no matter how strong you are as a biker or runner.