Diet and Exercise 2010, pt. 2: Never Going Back

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Thanks man, I appreciate it.

My 2 cents for biking is buy a trainer and try to spend 3 quality sessions a week during the offseason. These don't have to be long workouts but they should be hard workouts (hard intervals). I've done this the last 2 off seasons and it's helped a ton.

Good for you on taking a swing at half iron. I have a feeling once this IM is behind me that will end up being my favorite race distance. It's long enough to be a challenge and purt a good hurting on you but no so long that it takes weeks to recover from.

yeah, we're looking on purchasing a trainer this offseason...and looking at spending a LOT of time on it. My buddy who used to ride for GearWest in the Twin Cities is sending me some DVD's and whatnot, so we will be better this next season. And yeah, the Olympic distance, neither of us were too crazy about, but the half-Iron really excites us.

 

[ScottM]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Did actually get my ankle checked out. The doctor took one look at the bruising and seemed pretty convinced it was broken, but the x-rays were clean. She diagnosed a sprain, gave me an air cast and some motrin, and told me to stay off of it.

This is why I hate doctors. I could have told myself that.

Sprains come in a number of degrees, and involve the stretching and/or tearing of a liagment, especially if there's bruising. Did she mention the severity? X-rays, as opposed to MRIs, may not always show ligament tears. If you're not feeling better in a week or so, you may want to request a more specific look. In the interim, you may want to do some strenghtening and ROM exercises for your ankle since inactivity could weaken the surrounding muscles.

 

[winger]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Thanks man, I appreciate it.

My 2 cents for biking is buy a trainer and try to spend 3 quality sessions a week during the offseason. These don't have to be long workouts but they should be hard workouts (hard intervals). I've done this the last 2 off seasons and it's helped a ton.

Good for you on taking a swing at half iron. I have a feeling once this IM is behind me that will end up being my favorite race distance. It's long enough to be a challenge and purt a good hurting on you but no so long that it takes weeks to recover from.

Any suggestions on a good trainer. I bought a cheap one, and well it sucks. So I am willing to spend some money on the next one. I figured over the winter I want to try to get three sessions of swimming in, two bike, one running with crossfit. Focusing on technique and form so I can build volume starting in the spring.

I realllllly want to do a tri next year and I havent had an injury in the last 6 months, which is a welcome change, I havent had a sinus infection in the last year, which is also a welcome change, so I think my body is slowly heading back to where I was a couple of years ago. I figured over the winter will be a great time to clean house.

I am alreadying seeing overall strength gains in my daily life from Crossfit, hockey drills used to hurt my lower back, never dawned on me that it could possibly be a weak lower back. Now my back is alot stronger.

And even more randomly, photography I squat alot, either to get out of the way or for perspecitive, and man....crossfit has made photography easier too!!

That and I am learning how to recover, foam rolling is the best invention ever!!! I can go and lift heavy, work most of the acid out and feel great the next day. Woot.

Anyways, sort of random, I havent been doing much the last couple of weeks as I had ton of traveling on my plate (Went back home, went to Regina, went to little rock, when back home). So its nice to be back and focused on my weight loss and strength and overall fitness goals. I do have to say, taking some time off from working out has defaintly brought back some new excitement. Not that I wasnt excited before, and as hard as it is to take those rest weeks. But they are really valueable.

 

[Dirty Bottles]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

My wife and I bought the Kurt Kinetic Road Machine and we're very happy with it. They retail for around $300 but should last you a long time.

Yeah the foam roller is a great invention, no doubt about it!

 

[brianvf]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

yeah, we're looking on purchasing a trainer this offseason...and looking at spending a LOT of time on it.

A LOT of time on a trainer...doesn't sound fun. The worst, longest miles in the the world are when you are on a trainer. Trust me, you'll see.

My advice with trainers is to vary your workouts frequently, but don't get stuck in the mentality that you have to go hard all the time. If anything, that will just burn you out more quickly with a trainer. Especially since it will be the offseason, and you will want to focus more on your "base" miles, and not your anaerobic fitness. The best fitness will come when you have a solid base built up already.

Oh, and buy a big fan to put in front of the trainer.

Any suggestions on a good trainer. I bought a cheap one, and well it sucks. So I am willing to spend some money on the next one.

The wind trainers are getting better, but the fluid versions are where the best "bargains" are, especially with how much more realistic the road feel is and how much quieter they are when compared to the wind versions.

What I would recommend to both Sloe Gin and winger is to hold off until after November hits, because then my new bike shop will be open and I can get you a good deal.

 

[pardonme]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

My guess is that all of us need to work on "base" a lot more than anaerobic fitness like intervals, especially for triathlons. The real thing is to put in a ton of miles at a moderate pace. Also, joining a club or finding a group ride that is just a little bit faster than you are really comfortable going is a good way to push yourself. Go out with them every week and at the beginning you'll be dropped early on, but as you make gains you'll eventually be able to stick with the group the whole way.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

A LOT of time on a trainer...doesn't sound fun. The worst, longest miles in the the world are when you are on a trainer. Trust me, you'll see.

My advice with trainers is to vary your workouts frequently, but don't get stuck in the mentality that you have to go hard all the time. If anything, that will just burn you out more quickly with a trainer. Especially since it will be the offseason, and you will want to focus more on your "base" miles, and not your anaerobic fitness. The best fitness will come when you have a solid base built up already.

Oh, and buy a big fan to put in front of the trainer.

The wind trainers are getting better, but the fluid versions are where the best "bargains" are, especially with how much more realistic the road feel is and how much quieter they are when compared to the wind versions.

What I would recommend to both Sloe Gin and winger is to hold off until after November hits, because then my new bike shop will be open and I can get you a good deal.

oh don't get me wrong. We are not looking forward to being on the trainer, not at all. But we know it will help us build that base we are looking for. And regarding the bike shop, yes yes yes!

My guess is that all of us need to work on "base" a lot more than anaerobic fitness like intervals, especially for triathlons. The real thing is to put in a ton of miles at a moderate pace. Also, joining a club or finding a group ride that is just a little bit faster than you are really comfortable going is a good way to push yourself. Go out with them every week and at the beginning you'll be dropped early on, but as you make gains you'll eventually be able to stick with the group the whole way.

I agree. It was quite clear from the Olympic triathlon that my base is nowhere near what it needs to be. As I said, it was a very humbling distance, one that clearly tested my ability to the max. This offseason will be spent just building, building, building. Getting that base down.

 

[bostonewe]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Took a job as a nanny, which has been quite a workout in itself, but I fear that all the running after the kids may have aggravated a previous injury. Fractured the tarsal bone in my foot in college (small crack in the top right of my right foot - near the pinky toe) and I'm not sure it ever totally healed (I may have been a bit anxious to do away with the cast and may have done more harm than good in doing so). Now it aches occasionally and both feet ache in the morning when I wake up. I'm definitely switching over to sneakers next week - enjoyed flip-flops this week, but think they might be part of the issue.

This has also put running on continued hold, but I'm hoping to get out a few times next week if my foot feels better in sneakers.

 

[pardonme]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Took a job as a nanny, which has been quite a workout in itself, but I fear that all the running after the kids may have aggravated a previous injury. Fractured the tarsal bone in my foot in college (small crack in the top right of my right foot - near the pinky toe) and I'm not sure it ever totally healed (I may have been a bit anxious to do away with the cast and may have done more harm than good in doing so). Now it aches occasionally and both feet ache in the morning when I wake up. I'm definitely switching over to sneakers next week - enjoyed flip-flops this week, but think they might be part of the issue.

This has also put running on continued hold, but I'm hoping to get out a few times next week if my foot feels better in sneakers.

In my experience bone breaks don't ever really get back to 100%. I broke my fibia just above my ankle in 2007 and it still gets achy if I do too much exercise, or if the weather gets bad. I've spoken to other people who broke bones as an adult and they seem to agree that you will always have some lingering pain once in a while.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

A LOT of time on a trainer...doesn't sound fun. The worst, longest miles in the the world are when you are on a trainer. Trust me, you'll see.

My advice with trainers is to vary your workouts frequently, but don't get stuck in the mentality that you have to go hard all the time. If anything, that will just burn you out more quickly with a trainer. Especially since it will be the offseason, and you will want to focus more on your "base" miles, and not your anaerobic fitness. The best fitness will come when you have a solid base built up already.

Oh, and buy a big fan to put in front of the trainer.



The wind trainers are getting better, but the fluid versions are where the best "bargains" are, especially with how much more realistic the road feel is and how much quieter they are when compared to the wind versions.

What I would recommend to both Sloe Gin and winger is to hold off until after November hits, because then my new bike shop will be open and I can get you a good deal.

Well, Quiz and I are thinking of going through REI because, thanks to her family's dividend check and a few gift cards, we have about $200 towards the cost of it.

But the ones we're thinking of are:
CycleOps Fluid 2
CycleOps SuperMagneto Pro
CycleOps JetFluid Pro

Thoughts? Most of the reviews on REI are very positive towards all three of these trainers

 

[jmh]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Took a job as a nanny, which has been quite a workout in itself, but I fear that all the running after the kids may have aggravated a previous injury. Fractured the tarsal bone in my foot in college (small crack in the top right of my right foot - near the pinky toe) and I'm not sure it ever totally healed (I may have been a bit anxious to do away with the cast and may have done more harm than good in doing so). Now it aches occasionally and both feet ache in the morning when I wake up. I'm definitely switching over to sneakers next week - enjoyed flip-flops this week, but think they might be part of the issue.

This has also put running on continued hold, but I'm hoping to get out a few times next week if my foot feels better in sneakers.

In my experience bone breaks don't ever really get back to 100%. I broke my fibia just above my ankle in 2007 and it still gets achy if I do too much exercise, or if the weather gets bad. I've spoken to other people who broke bones as an adult and they seem to agree that you will always have some lingering pain once in a while.

I think that's true, to an extent, even with sprains. I had a bad ankle sprain in high school and since then I have far less lateral stability in my right ankle than my left.

'ewe, I'd say that you're right to go with sneakers for the time being, they're easier on your feet than flip-flops for sure.

 

[brianvf]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Well, Quiz and I are thinking of going through REI because, thanks to her family's dividend check and a few gift cards, we have about $200 towards the cost of it.

But the ones we're thinking of are:
CycleOps Fluid 2
CycleOps SuperMagneto Pro
CycleOps JetFluid Pro

Thoughts? Most of the reviews on REI are very positive towards all three of these trainers

You really can't go wrong with any of those three. They will all offer a realistic road feel and will be much quieter than a standard mag or wind trainer. I own an older version of the Fluid 2 that I've had for many years...still works like new.
I actually like the cam-lever bike adjustment on the Fluid 2 better than the spinner lever adjustment on the JetFluid and SMP.
If you want to save a few bucks over the other two, you wouldn't be disappointed with the Fluid 2.

 

[winger]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

What I would recommend to both Sloe Gin and winger is to hold off until after November hits, because then my new bike shop will be open and I can get you a good deal.

Cool let me know.
I dont plan on boring myself on the training. It will be crossfit 3-4 days a week hockey, and then base tri stuff around it.

That and I wont wait till June this year to start doing my workouts outside. That was also a bad plan this year.

My guess is that all of us need to work on "base" a lot more than anaerobic fitness like intervals, especially for triathlons. The real thing is to put in a ton of miles at a moderate pace. Also, joining a club or finding a group ride that is just a little bit faster than you are really comfortable going is a good way to push yourself. Go out with them every week and at the beginning you'll be dropped early on, but as you make gains you'll eventually be able to stick with the group the whole way.

I have joined a running club out here, after I realized that I get the most out of a workout in groups. I havent found a tri club close enough, but I may just start going to Naperville, they have a pretty good community over there, and the town itself has a couple of tri's during the year. One of them women only.

I'm definitely switching over to sneakers next week - enjoyed flip-flops this week, but think they might be part of the issue.

This has also put running on continued hold, but I'm hoping to get out a few times next week if my foot feels better in sneakers.

That stinks. Good luck on the healing.

'ewe, I'd say that you're right to go with sneakers for the time being, they're easier on your feet than flip-flops for sure.

You know what is funny, the last year or so it has been revered to me. My feet dont care for the sneakers so much, but are soooo excited about being in sandles/flipflops.

I found a barefoot running clinic first week of sept. That should be fun!

 

[Rimbaud]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Or you could move to a place where the winter is still, you know....livable!

 

[alfablue]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I found a barefoot running clinic first week of sept. That should be fun!

Careful where you step. 4 weeks is a LONG time to be out...

(I hit one of those bumps they put in sidewalk ramps with my Five Fingers, which really aggrivated my foot issues...)

I still want to run in them, but it will be some time before I put them on again.

 

[jen]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

In my experience bone breaks don't ever really get back to 100%. I broke my fibia just above my ankle in 2007 and it still gets achy if I do too much exercise, or if the weather gets bad. I've spoken to other people who broke bones as an adult and they seem to agree that you will always have some lingering pain once in a while.

here too. broke my tibia (just above the ankle, too) in 2001 and can still feel it sometimes. the pain doesn't prevent me from doing anything, but enough to remember.. oh yeah, THAT'S where I broke it.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

here too. broke my tibia (just above the ankle, too) in 2001 and can still feel it sometimes. the pain doesn't prevent me from doing anything, but enough to remember.. oh yeah, THAT'S where I broke it.

I broke a finger back in 2005. I had surgery on it to fix it, and I STILL have days where I am reminded of it. Broken bones are a funny thing.

I'm tempted on starting a triathlon club out here in Denver for airline employees. If we all lived in the same place, I'd just suggest we start our own USCHO triathlon club, but I guess it's not really logistical.

 

[Dirty Bottles]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

A LOT of time on a trainer...doesn't sound fun. The worst, longest miles in the the world are when you are on a trainer. Trust me, you'll see.

My advice with trainers is to vary your workouts frequently, but don't get stuck in the mentality that you have to go hard all the time. If anything, that will just burn you out more quickly with a trainer. Especially since it will be the offseason, and you will want to focus more on your "base" miles, and not your anaerobic fitness. The best fitness will come when you have a solid base built up already.

I'm going to disagree a bit with Brian. Focusing on base is fine but for most of us, we can't put in the time necessary to really build "base" as it's usually defined (high volume, low intensity).

Total training load is what drives physical adaptations and total training load is volume + intensity. If you don't have tons of free time (i.e. volume time) then the best bang for your buck are shorter higher intensity workouts especially on the bike (IMO).


And sure the trainer sucks but it help builds mental fortitude Just make sure you have a TV, rent some movies or shows from Netflix and get to work.

Disclaimer: I fully admit I've consumed the Endurance Nation kool-aid. Below is their off season training philosphy which I happen to agree with 100%.

http://www.endurancenation.us/blog/...-athlete-part-ii-the-time-investment-manager/

 

[brianvf]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I'm going to disagree a bit with Brian. Focusing on base is fine but for most of us, we can't put in the time necessary to really build "base" as it's usually defined (high volume, low intensity).

Total training load is what drives physical adaptations and total training load is volume + intensity. If you don't have tons of free time (i.e. volume time) then the best bang for your buck are shorter higher intensity workouts especially on the bike (IMO).

No worries, man. In training, it's pretty common for people to differ on their preferred method and philosophies.

Everyone needs to adapt a training plan that works for the amount of time that they can put into training. That's pretty standard. So for the person that doesn't have a ton of time, it certainly makes sense to do some offseason high intensity workouts...I would recommend that too to vary things up, especially on a trainer when continually building base can get quite tiresome.

The two main drawbacks to sticking primarily with high intensity workouts in the offseason is that your overall fitness peak will be lower once the season starts (since you don't have that endurance base established), and it's hard to carry that intensity form throughout to the beginning of the season...unless you really are good at building the intensity gradually.
I've been a USA Cycling Level 2 Certified coach for the past 5 seasons...I've never really coached many cyclists, I mainly did it to gain more knowledge for myself since I got a good deal on the clinic through work.

In the offseason (keep in mind that I'm strictly a cyclist, not triathlete), I usually do two base/lsd workouts and one interval workout per week...and then throw in a Sunday night league hockey game (which I guess counts as an interval workout too! ). I don't like to go over 3 cycling workouts a week in the winter, I just get too burned out from a year's worth of racing...and three workouts is fine for maintaining as much form as possible from the previous season while building toward the next.

Sorry for the novel.

 

[Dirty Bottles]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

No worries, man. In training, it's pretty common for people to differ on their preferred method and philosophies.

Everyone needs to adapt a training plan that works for the amount of time that they can put into training. That's pretty standard. So for the person that doesn't have a ton of time, it certainly makes sense to do some offseason high intensity workouts...I would recommend that too to vary things up, especially on a trainer when continually building base can get quite tiresome.

The two main drawbacks to sticking primarily with high intensity workouts in the offseason is that your overall fitness peak will be lower once the season starts (since you don't have that endurance base established), and it's hard to carry that intensity form throughout to the beginning of the season...unless you really are good at building the intensity gradually.
I've been a USA Cycling Level 2 Certified coach for the past 5 seasons...I've never really coached many cyclists, I mainly did it to gain more knowledge for myself since I got a good deal on the clinic through work.

In the offseason (keep in mind that I'm strictly a cyclist, not triathlete), I usually do two base/lsd workouts and one interval workout per week...and then throw in a Sunday night league hockey game (which I guess counts as an interval workout too! ). I don't like to go over 3 cycling workouts a week in the winter, I just get too burned out from a year's worth of racing...and three workouts is fine for maintaining as much form as possible from the previous season while building toward the next.

Sorry for the novel.

I appreciate the novel I always like reading other peoples takes/opinions, especially informed ones. The only way your learn stuff is bantering back and forth about ideas and such!

You're right there are a lot of philosphies out there and in the end I believe we're all a study of N=1 and you have to figure out what works for you. For me, I've seen the most improvement once I've moved to higher intensity workouts.

My normal offseason week is 3 interval sessions and 1 longer "base" session (1.5-2 hours). My IM bike training has also been very heavy on intensity which runs counter to most IM training philosophies.

My typical training week (for biking) during IM training has been: Wednesday night hard invtervals on the trainer (usually around 1-1.25 hours). Then Saturday will be a 4.5 hour ride with the first 60-65 minutes all doing FTP intervals. Then another 30-60 minutes doing intervals at 80-85% ftp. The remaining 2.5 hours will be at 75-80%. Then Sunday is another 3 hours all at 80-85%.

The only zone 2/base rides I have are 2 race simululation rides where I do a 6 hour ride at IM pace followed by a 1 hour run.

The burnout point is a good one though. I think I might be getting there myself