Newsgroups: rec.sport.triathlon

/ hpcc01:rec.sport.triathlon / tjensen@cbnewsk.cb.att.com (todd.r.jensen) / 12:04 pm  Sep 23, 1992 /
TriGeeks:

Any training tips for over the winter?  Right now I'm debating if I should
try to do longer (3+ hour) workouts a few times a week during the off season
to keep my endurance relatively high.  Or should I do the usual and squeeze
in an hour here and there around other activities, like weights, reading,
and Christmas parties.   I'm leaning toward the longer workouts.  In fact,
right now I'm training for the Chicago Marathon (10/25/92) and would like
to keep up my weekly running mileage after that (40-50miles/week).  Let me
know what you think.


Todd Jensen                                  o
AT&T Bell Labs             ___^o_    __o    <|\
(708) 979-1254                     _ \<_     \
tjensen@ihlpe.att.com             (_)/(_)    /
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Todd, 

I just wanted to let you know that I did the Vineman this year.  I think
it was a great course.  Especially for a first timer like myself, it's
a good race. I don't have a lot of time to write (type) right now, but
I wanted to send you a quick message to let you know that I am willing
to fill you in on some of the particulars if you like.  Actually, the Vineman
in 1993 will be at the end of July (july 31 or something).  It is in
Santa Rosa, Ca (napa valley).  I usually starts of foggy :-) then really
heats up by the time you're on the run :-(. They run a half iron the same
day and the Ironman just does the half loop twice.  That's not all that
bad because the bike course is rolling hills with one semi-large one, so
it's nice to know what to expect when your not feeling that good.  The
scenery is nice so there is something to look at as you crank through
the miles.  My goal was just to do it and not set any records.

My training consisted of about 15k swimming. I never did a long 4k swim
(2.4 miles) and was worried about that but it wasn't a problem.  They allow
wetsuits so I figured I could make it.... my time 1:00:28.  I swim with
a masters group so the workouts were pretty hard.  I biked maybe 200 per
week and my long rides were 90 - 120 miles.  (not every week) I also
did a hilly century (120mile, 10,000ft) about 3 months before then the
Markleeville Death ride (130miles, 15,000 feet) about 3 weeks before.
This was my last long ride. (it was also at altitude in tahoe)....
My bike time 5:35:21....

My running was the weakest of my training.  I was only running 35-40 per
week with my long run building to 24 at 2 week before.  I should have
started building my long run (every other week) so that I would have about
3 of the 20+ runs in at leat 3 weeks before and then ease off.  The
weekly mileage should have been farther.  I built the runs pretty quick
so I think you should be running long for a while. You will really feel
the run.   My run time 4:1?:?? .

I really think that serious training should start at about 3-4 months
Of course, way before that to build the base for the serious training.
I alternated long ride and long run weeks. I suggest maybe doing some
semi-long bricks runs (60-70 bike, 10-15 run).    I can give you some
specific during the race lessons that I learned if you want.

Total time....  10:56:28 good enough for 22nd overall and 5th agegroup.

As far as this winter,  just maintain you don't want to burn out before
you get there.  They say you really don't need to do that much to maintain.

See ya,

John K.
Organization: Sophomore, H&SS general, Carnegie Mellon, Pittsburgh, PA