Training Program

[TheEd]

that should be fine .. re: tri simulation

where are you doing your 400m session?

Cheers

TheEd

[ricardo]

On a official track, the 400's, the 1000's and 2000's they all have been done
one a track. why? is it because of the difference on times? was windy, and doing with a friend, i went a bit hard to start with and end up slowing down in the end.

[TheEd]

nope .. have found the 400's to be best done on a 400m track

it has led me to consider taking out the session for the slower runners who do not do the session on the track

has led to a few calf muscle problems which can lead to other injury problems if not cautious

Cheers

TheEd

[ricardo]

I have also the option of doing it in a grass track, or near the track there are also the pathway that is marked every 100m, the thing on the normal track i don't have to worry about the irregularities of the terrain, which helps for the 400ms. i have been lucky with injuries through the years, maybe because i have been running for a while, and maybe riding makes the legs stronger, and also simple exercises like calf raises and one leg squat. i do enjoy the track sessions, i enjoy the speed, the 400's and 200's(that you don't have on the plan), and i am not very fast, imagine if i was:mmm: eheh
do you think that my slowing down was due to all the travelling and getting sick, or something else?

[TheEd]

no no .. I am sure the problems you experienced were directly related to the travel and the sickness that came

I was just confirming whether you were doing the sessions on the track because that would be best, I believe the tarmac or cement pavement may be too hard for such a session

Cheers and thanks

TheEd

[ricardo]

Hey coach,

How are you? how is the weather in Europe? getting any better?
As i told you, today for the race day, because was my first cycle
after the travelling, i prefered to do my own race instead of a proper
race.
i couldn't swim very much, because the pool was full, and difficult to get to any sort of pace. manage to the @800m, then ride for 20kms, unfortunatly had a flat tire, but did 15min very hard, with avg hr 161,
on the run, i did 5kms in a ondulating course, with a bigger hill midway, and i did 19min25sec, with a stop on the first 500m because of a pain in my back (stich kind), slowly got to a rhythm again, and @ 2-3kms another stich pain on my upper right side of abdomen, had to slow down a lot. and from 3,5kms got again on a good pace. avg hr 163
not bad, considering the times that i have been doing, i think the stiches were lack of competition, when you get use to push harder.
in the end of next cycle i will be doing a proper race, sprint triathlon, hopefully, my run will be closer to normal times...and no stiches (any sugestion to avoid them..... apart from the "go slower")

[TheEd]

Europe still the same R and especially where we are

the only good thing about the weather now is that we should have a good summer

for the stitch .. avoid drinking water too close to the event and do a few wind sprints to bring the breathing up

Hope this helps

enjoy

TheEd