Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

CROWLER's Triathlong training log

Wow Crowler, nice work! Even though you're playing down the 2.5 mile run, that's very impressive to me as I can't stand(am terrible at) running.

In fact, if I had to pick a theme song for my unathletic/overweight childhood, it would most definitely be a rendition of a certain Van Halen song titled "Running IS The Devil".:D

Keep up the good work!!
 
lol

Thanks man!

You wont believe this I ran 3.2 MILES :) I have run a total of approx 5 miles in the past few years and I did a 2.5 couple days ago and a 3.2 today WOW I am PSYCHED>

Ankle is swollen and required icing afterwards but that is a daily thing now so no biggie.

But I am getting ahead of myself

FOURworkouts today Sunday

Weight Workout Chest, shoulders, tris, back and bis

Ran 3.2 miles walked for 5 seconds every half mile

Biked 20 steady miles no sprints just steady

Swam Over a half mile striaght swim and I felt COMPLETELY fine when I finished. Not even sore or breathing very hard.

The day was FANTASTIC! TONS of eating but my metabolism must have been screaming because I could eat ALOT over a 2 hour period and then half an hour later I was ready for my next workout.

A BANNER day for SURE

Ok next day Monday. Yikes woke up and was a little sore as you can imagine.

2 workouts

Bike 3 mile warm up 16 miles of TOUGH TOUGH intervals. VERY windy again. Legs were tired from yesterdays. 3 mile run. then did 2 mile cool down

Swim 1/2 mile with intervals.

GOOD day but feel tired. Tomorrow is day off


CROWLER
 
stonecoldtruth said:
Holy Bikeman! Are you using cycling shorts or just a padded seat, because my ass the other day was SORE from 15 on a standard seat with no padded shorts.
Click to expand...


Well actually I JUST for the first time started using shorts with a padded seat about 2 weeks ago. I am not so sure they help a whole lot. And for me it is NOT the azz that it hurts it is 'taint that is aching BAD!


CROWLER
 
3 workouts today.

Today was REAL nice. I am getting there and VERY happy with my progress

Run: 3.2 miles and I only stopped 3 times for 15 seconds each. I could have pushed through and not stopped but I am REALLY trying to work on my form. So when I felt it deteriorating to much I stopped and stretched.

I don't know how fast or slow I am going. I am just looking to increase the distance now and work on speed in a few weeks.


Bike: 30 miles :) Didn't push it hard, took it fairly easy averaged 18 MPH with a pretty good wind going. This was good


Swim: 1/2 mile swim. Did some interavals. Tris are getting less pumped so this makes it easier to go faster.

Next race is the 21st of next month I am PSYCHED!



CROWLER
 
Just one workout today but it was BRUTAL!

Bike 3 mile warm up then 16 x 1mile intervals with 1/2 mile rest between each one. They just ABOUT killed me!

The last interval I was about to give up but then I got MAD! Part way through I just manned up and hit 27.4 MPH into the wind. I was CRANKING. When I finished I almost fell over lol

Tomorrow is a day off and I REALLY need it.

Race is in 3 weeks I sort of feel sorry for my competition lol just kidding.


CROWLER
 
lol

Ok two days of GREAT workouts

Saturday

Ran 3.8 miles Didn't stop or walk at all. I can NOT believe it. This is only the 10th time I have run in the past 5 or so years because of a bad ankle injury. Of course it swelled up but I am icing it a couple times a day and all is good.

Bike 20 miles Pretty easy pace just to get some miles in

Swam 1/2 mile REALLY good workout. I am trying to improve my form and dramatically changed my hand path. I REALLY think this alone will make me quite a bit faster so GREAT DAY



Sunday

Bike 60 MILES yes that is right 60 miles in 3 hours 10 minutes :) This is double the distance I have gone before in the past 5 or 6 years. AND I didn't stop once except to refill my water bottle one time.

The last 5 miles were BRUTAL. I started at about 11:30 AM and had not eaten anything. ;( By the time I got to about mile 55 my body was definitely trying to burn fat for its fuel. I even had a hard time staying in a nice straight line.

So 2 GREAT days I am VERY happy and looking forward to the next race.

Tomorrow is a day off


CROWLER
 
Crowler I see your turning up the intensity
great workouts are an understatement
Good luck with the ankle, injuries are hell
60 miles is a true feat I cant even imagine
the dedication it takes to train for a triathlon
props to you man may you achieve all your goals
 
THANKS Brass, Much appreciated.

Well todays workout seemed almost effortless. I know even as I typed that it doesn't seem possible. Here I am less than an hour after finishing and I feel fine.

Run 4.2 miles straight


Swim .6 miles



Sort of strange. The practice I have been doing with both my swimming and running form is REALLY paying off. And it has only been a week or so. SIMPLY amazing and of course VERY nice,


CROWLER
 
Thanks DM,

Well later in the season I will be competing in full triathlons not just AquaBikes and I will be in the Cydesdale division which means I have to be over 200lbs.

I am RIGHT at 200lbs 33" waist. I am amazed that I have not lost muscle, actually gained and of course that means I have lost fat. I definitely atribute this to mega dosing BCAAs

I mean when you can do the workouts I am and NOT lose muscle it is from good eating, BCAAs, poseidon that is it.


CROWLER
 
BCAAs are a life saver for maintaining LBM. I am currently cutting and due to my active schedule, training, and work I will take up to 50-70 g BCAAs a day. I need to get some Poseidon, then I'll be set!
 
Great stuff Crowler. This is inspiring to say the least.

I see you are on the Poseidon bandwagon also. I love this stuff also. My Excell/Poseidon is something I couldn't live without during my cardio sessions. Me no like to lose muscles ;)

Great job man, this just goes to show determination pays off. Nice work.
 
THANKS BlackJack, BTW you have a PM :)


Bike 4 x 4 mile intervals I crushed these things! Actually I crushed myself. Speed was nothing spectacular. not sure what was up. I probably should get a heart rate monitor and go by that but I already have so much stuff I don't know maybe, maybe not

Swim 1/2 mile straight swim New form is going GOOD! Left shoulder is hurting so I am icing it right now.

Lot more strain with the new form because I am moving alot more water which is good.


CROWLER
 
CROWLER said:
Swim 1/2 mile straight swim New form is going GOOD! Left shoulder is hurting so I am icing it right now.

Lot more strain with the new form because I am moving alot more water which is good.

CROWLER
Click to expand...

What type of swim technique are you using now then? FQS?

SCT
 
CROWLER said:
THANKS BlackJack, BTW you have a PM :)


Bike 4 x 4 mile intervals I crushed these things! Actually I crushed myself. Speed was nothing spectacular. not sure what was up. I probably should get a heart rate monitor and go by that but I already have so much stuff I don't know maybe, maybe not

Swim 1/2 mile straight swim New form is going GOOD! Left shoulder is hurting so I am icing it right now.

Lot more strain with the new form because I am moving alot more water which is good.


CROWLER
Click to expand...

Nice work again my man!

Btw, you have an e-mail :)
 
3 workouts today

1st workout Lifting Did Back, Bis, Chest, Tris and Shoulders. I do them in one workout once a week modified DC style. One workset per bodypart so a total of 5 sets per week. I don't work legs or abs

2nd Workout Run Ran 4.2 miles Ran a little faster and pushed it more. I still have to ice the ankles and leg after running but that is a daily thing so no biggie.

3rd workout Swam .6 of a mile Did some intervals felt pretty good. Shoulder doesn't hurt! So no icingf it tonight.

Good solid day and the workouts actually were pretty easy. My recovery is REALLY improving. About an hour after the run I almost didn't feel like I had done anything.

Watch out Panama City!


CROWLER
 
2 workouts today

Bike 20 miles but I did a 16 mile time trial averaged 21.5 miles I know it sounds slow and it was BUT very windy 15 - 20 mph wind so I am not sure what to think.

I could guess I could have gone another 1 MPH faster with less wind another 1 MPH with race wheels and helmet and probably another .5 MPH faster if it was an actual race. Of course those are guesstimates. That would me at 24 MPH which would be REAL nice, but not sure it is realistic.

I need to get to 25 MPH in a race to dominate so that is my goal :)


Swam 1/2 mile straight. Shoulder is feeling bad so I am icing it. Went well I was pleased but nothing special


CROWLER
 
Great stuff my man.

I am really considering a routine somewhat like this for cutting up for the summer. And I need to get back in aerobic shape.

Great work. Keep it up!
 
3 workouts

Did some Bike Run intervals

Did this 4 times. Bike 4 miles then immediately run 1 mile, then immediately bike 4 miles and run 1 mile for a total of 16 miles biking and 4 miles running.

Idea is to get the body used to going from one to the other so in a race it is no big deal.

Swam 1/2 mile
Not sure what to think.

My speed on the bike is not where I would like it but there are so many factors, wind, rain, running afterwards etc.

Only the next race will tell how I am doing. Next race is in 2 weeks.

I should think about getting a power meter but for $1000 I am not sure it is worth it for me.

That is all


CROWLER
 
CROWLER said:
3 workouts

Did some Bike Run intervals

Did this 4 times. Bike 4 miles then immediately run 1 mile, then immediately bike 4 miles and run 1 mile for a total of 16 miles biking and 4 miles running.

Idea is to get the body used to going from one to the other so in a race it is no big deal.

Swam 1/2 mile
Not sure what to think.

My speed on the bike is not where I would like it but there are so many factors, wind, rain, running afterwards etc.

Only the next race will tell how I am doing. Next race is in 2 weeks.

I should think about getting a power meter but for $1000 I am not sure it is worth it for me.

That is all


CROWLER
Click to expand...

I applaud your dedication! Not many would have it...your the man Crowler! :thumbsup:

Workin
 
THANKS!

Was it raining where you live too?

I was soaked then pulled the wetsuit on and got in the pool it was FREEZING


CROWLER
 
nahhhh I trained outside. My shoes are still drying out lol


CROWLER
 
3 workouts back to back

Bike 16 miles

Immediately ran 1.6 miles

immediately swam 1/2 mile

Instead of splitting up my workouts I am going to try doing some back to back workouts. This should save time because it will mean only 1 warm up and 1 cool down instead of 3 of each.

Also I will be swimming last as a nice cool down and to help me with recovery from the bike and run.

That is it. Last weight workout before the next race will be either Sun or Monday.

Last hard bike/run/swim workouts will be Tuesday of next week, race is on next Saturday.


CROWLER
 
CROWLER said:
3 workouts back to back

Bike 16 miles

Immediately ran 1.6 miles

immediately swam 1/2 mile

Instead of splitting up my workouts I am going to try doing some back to back workouts. This should save time because it will mean only 1 warm up and 1 cool down instead of 3 of each.

Also I will be swimming last as a nice cool down and to help me with recovery from the bike and run.

That is it. Last weight workout before the next race will be either Sun or Monday.

Last hard bike/run/swim workouts will be Tuesday of next week, race is on next Saturday.


CROWLER
Click to expand...

I'm exhausted just reading about your workouts. lol! Great job my friend! Your going to kick a** at the race!

Workin
 
I second that Workin, Crowler is the man. How is your body weight holding up, with all of your training. Just curious I think I remember you being over 200lbs.
 
THANKS GUYS!

Believe it or not I am still JUST over 200 lbs with a 33" waist, 48" chest and 25" legs :) I am amazed and give the credit to EXCELL and Poseidon. EXCELL because of the BCAAs to maintain the muscle and Poseidon for keeping me hydrated and the other 1000 things it does :)


2 workouts

Open water swim 6/10ths of a mile then ran XXX Miles (See Below) immediately afterwards on the beach

Well this workout simply stunned me. I have ALWAYS been a horrible runner. even when my VO2 Max was good I just couldn't run long distances fast. I could sprint fast but was completely out of breath trying to run long distances at a fast pace.

So as I say a few weeks ago I COMPLETELY shortened my stride and the results have been AMAZING>

I did the swim and half way through my tris were so pumped it was more and more difficult to continue but I made it. Got out of the water ran and took my wetsuit off and put my shoes off. I was REALLY breathing hard and thought DAMN I REALLY am not ready for the start of the triathlons in June( I am only doing Aquabike races so far)

Then a miraculous thing happened as I ran I actually got my breath back and was breathing LESS hard than when I was swimming(which I have always been fairly good at).,

So I kept running the sand was mostly hard packed but some areas were pretty tough to get through.

I kept to my short quick steps got to an area of the beach that was all hard rocks so I turned around, thinking WOW I wanted to run 2 miles but I am SURE this is going to be far less than 2 miles because I am not out of breath and no tired(little did I know how wrong I was :)).

BUT when I turned around I was running INTO the wind. To my amazement, AGAIN, I was able to keep going with the short quick steps and not killing myself.

I finished, thinking DARN I didn't run very far and LITERALLY within 1 minute I was barely breathing hard. My wife saw me and she said what happened did you have to walk? I said why, she said because you are not breathing hard. In reality my breathing had returned ALMOST to normal in just that short a time.

Now at this point I didn't know how far I had run and I still do not know how fast.

We got in the car and I wasn't feeling too great about my future prospects of being on the podium at my next 6 races but I NEVER lose hope.

So when we left I clocked it on the care odometer, it was 3.4 MILES!!!!!!!!! This is GREAT because my longest triathlon is just 1/2 mile swim ( I swam 6/10ths today) and 3.1 mile run with a 12 mile bike, I am very confident on the bike so not worried about that.

SOooooooooooooooooo I was and still am psyched to go up to New York and do some damage come June. :head:


CROWLER
 
CROWLER said:
THANKS GUYS!

Believe it or not I am still JUST over 200 lbs with a 33" waist, 48" chest and 25" legs :) I am amazed and give the credit to EXCELL and Poseidon. EXCELL because of the BCAAs to maintain the muscle and Poseidon for keeping me hydrated and the other 1000 things it does :)


2 workouts

Open water swim 6/10ths of a mile then ran XXX Miles (See Below) immediately afterwards on the beach

Well this workout simply stunned me. I have ALWAYS been a horrible runner. even when my VO2 Max was good I just couldn't run long distances fast. I could sprint fast but was completely out of breath trying to run long distances at a fast pace.

So as I say a few weeks ago I COMPLETELY shortened my stride and the results have been AMAZING>

I did the swim and half way through my tris were so pumped it was more and more difficult to continue but I made it. Got out of the water ran and took my wetsuit off and put my shoes off. I was REALLY breathing hard and thought DAMN I REALLY am not ready for the start of the triathlons in June( I am only doing Aquabike races so far)

Then a miraculous thing happened as I ran I actually got my breath back and was breathing LESS hard than when I was swimming(which I have always been fairly good at).,

So I kept running the sand was mostly hard packed but some areas were pretty tough to get through.

I kept to my short quick steps got to an area of the beach that was all hard rocks so I turned around, thinking WOW I wanted to run 2 miles but I am SURE this is going to be far less than 2 miles because I am not out of breath and no tired(little did I know how wrong I was :)).

BUT when I turned around I was running INTO the wind. To my amazement, AGAIN, I was able to keep going with the short quick steps and not killing myself.

I finished, thinking DARN I didn't run very far and LITERALLY within 1 minute I was barely breathing hard. My wife saw me and she said what happened did you have to walk? I said why, she said because you are not breathing hard. In reality my breathing had returned ALMOST to normal in just that short a time.

Now at this point I didn't know how far I had run and I still do not know how fast.

We got in the car and I wasn't feeling too great about my future prospects of being on the podium at my next 6 races but I NEVER lose hope.

So when we left I clocked it on the care odometer, it was 3.4 MILES!!!!!!!!! This is GREAT because my longest triathlon is just 1/2 mile swim ( I swam 6/10ths today) and 3.1 mile run with a 12 mile bike, I am very confident on the bike so not worried about that.

SOooooooooooooooooo I was and still am psyched to go up to New York and do some damage come June. :head:


CROWLER
Click to expand...

:box:

Workin
 
Just a thought Crowler, I don't know if you currently use a heart rate monitor or anything, but I use a Garmin Forerunner 305 and it is one of the best purchases I have ever made. You can get a wireless cadence monitor for it and I have found it to be extremely accurate in regards to speed and distance (within 1-2%).
 
Gettin in on this one late!

I've ALWAYS wanted to do a triathlon. You're an inspiration to me Crowler... I may just go pick up on an old dream. :)
 
GREAT to hear it. You REALLY should!


Not much to report, I have a race in 4 days so I am tapering for the event. Little swimming a little easy biking a little easy running.

Going over my bike to make sure it is all ready.

Actually I think I am hitting it just about perfect. I was over training a bit, got a sore throat, couldn't sleep well etc which is exactly where I was hoping to be.

I believe in a rebound effect if you can time the over recovery to land on or very near race day.

Getting a little ansy, just trying to chill and be ready for battle :)

I have 8 more races this year and this is one of the stepping stones BUT I have to do my very best or I will get crushed in this race, no need to be looking any further down the road then this Saturday.

I probably wont report anything the rest of the week.


CROWLER
 
Can't wait to hear how you place Mike ---- thats awesome! I am definitely looking into triathlon's around here, also maybe Ironman's? What is the diff? Who knows....

Might give ya a call later, be on the lookout!
 
Ironman is a trademark name purchased for 2 million dollars back about 7 years ago.

it originally was used to mean the Iron Man Tri in Hawaii which is
Swim 2.4 miles
Bike 112 miles
Run 26.2 miles

It was put together by 3 guys in a bar while they were drinking(really who in their right mind would do that lol) each one said that their sport was tougher. One was a biker, the other a swimmer and so on.

So they put the race together to see who was toughest.

Well now the Trademark Name Iron Man is used for other distances.

I prefer the shorter races (1.5 hours) where you basically go full out from start to finish. Imagine that they call a 1.5 hour race a spring lol

A mistake when transitioning from the bike to the run of just a few seconds could keep you off the podium.

I like the sprint races for many reasons not least of which I find I can keep more muscle instead of having to do 6 hour bike rides, also you are done with the race in about 1 and half hours instead of 11 hours.

So it is actually a race and not an exercise in endurance to me.
If you want to find a race in your state just type into google the name of your state and triathlons. You will find quite a list I would think.


CROWLER
 
Hmm, I thought there was something out there that incorporated strength and cardio type training. Like a race and some lifts --- I dunno...something where I can take advantage of my strength compared to my weight class. You know..
 
bLacKjAck. said:
Hmm, I thought there was something out there that incorporated strength and cardio type training. Like a race and some lifts --- I dunno...something where I can take advantage of my strength compared to my weight class. You know..
Click to expand...


Starting in June I plan on racing in some tris in the Clydesdale division which is over 200 lbs. There is also an over 225 lb class in some races.


CROWLER
 
Quick run down. I took 2nd place over all, the winner beat me by 45 seconds. Keep in mind this was an aquabike (swim and bike) and most people did the triathlong(swim, bike and run)

NO EXCUSES again what follows are NOT excuses for my crappy performace. I felt like a dang newbie out there and probably psyched myself out. Simply amazing a guy with so much experience, ,meaning ME, could do such a bad job of my tactics and my racing this race.

WHo knows maybe I did do well but was beat by a faster person but it feels TERRIBLE.

I went out too fast in the swim and again too fast in the bike. I lost to a guy who weighs 35lbs less (in triathlongs and Aqua bike lighter weight is MUCH better) than I do but I was still pretty bummed out not to go away with a win.

I didn't even know he was infront of me. Maybe I could have done something if I knew he was but I really don't think so.

I finished up the race crossed the finish line and was laid out in the parking lot puking and dry heaving. My nose hurt so much from puking out it I had to take some pain killers later on.

It SEEMS I paced the race perfect as I did not feel like getting sick til the end but who knows. I am completely clueless at this point, I don't even know where to go at this point to improve.

Probably part of what bummed me was when I crossed the finish line I was announced as the winner. It was not until MUCH later my wife told me no you were in second place.

The entire next day I felt bad too, just could NOT shake the bad feeling I had. I kept thinking how embarressing I have to go back on the board and give this race report, IT really bothered me and this is why I have put it off this long.

I went over the race a hundred and one times in my head and could NOT for the life of me find where I could have picked up that 45 seconds. Maybe if I had actually gone slower in the beginning I would have been faster overall I just don't know.

The bike part was 25% longer than the last one I did and I went 22.7 MPH with wind around 10 - 15 MPH.

I had the 11th fastest bike of ALL the aqua bikers and triathletes. My swim time was within 20 seconds of the 5th fastest racer. I race in the 45 - 49 year old category and I out weigh most by 30 - 40 lbs but it still doesn't ease the pain of losing.

I felt pretty bad for most of the swim. A quarter of the way into the swim I KNEW I had gone too fast but not much I could do.

I could NOT keep a straight line to save myself and swam much too far going outside the bouys and having to go back. I pretty much horrible the ENTIRE bike ride just never clicked.

Felt COMPLETELY bummed about my race I just pretty much sucked. NO excuses I just have to bring a better version of myself.

I pretty much know for a fact the guy that beat me cheated (my wife has the pics)but really to me it does NOT matter. I should have been fast enough that his cheating did not determine the outcome of the race.

I meet him again the same race same location in one month. No promises what will happen.

I am going to take this log into stealth mode and come back in a month with the results from next months race. Sort of a Rocky goes into seclusion to train thing :)

So that is all from me in this thread until the end of next month after the race.

Take care.


CROWLER
 
EXCELLENT LOG Crowler! You really don't give yourself enough credit. I only wish I had the kind of resolve and determination that you have displayed here. My hats off to you my friend! :clap2:

Workin
 
workin2005 said:
EXCELLENT LOG Crowler! You really don't give yourself enough credit. I only wish I had the kind of resolve and determination that you have displayed here. My hats off to you my friend! :clap2:

Workin
Click to expand...


I ditto Workin here. The things you have accomplished is nothing short of amazing! Great job, and I only wish I am as motivated as you when I am your age, sure hope so anyways. Props to ya man---GREAT JOB!
 
Nice work Crowl. You have my respect for sure. Well, you have for a long time but now you get even more! :)
 
You are an inspiration Crowler. Awesome stuff!
 
CROWLER said:
Quick run down. I took 2nd place over all, the winner beat me by 45 seconds. Keep in mind this was an aquabike (swim and bike) and most people did the triathlong(swim, bike and run)...
Click to expand...

Wait a minute...so what you're saying is that you weren't at the NASCAR Race?

LOL, I got your PM Crowler. Congrats and well done!
 
Nice job man. That sucks that you were robbed good luck going underground. Don't be so hard on your self brother 2nd place isn't to shabby.
 
Ok I have come out of triathlon hiding

Short story I won :)

I took my training up to 240 miles biking and 7 miles of swimming per week and it really paid off. I was over 2 minutes faster it is ALL good.

Training continues at a very high level and have added the running back it as I will be doing full triathlons with the swimming biking and running.

Still concentrating on the 'sprint' races which take about and hour to complete of 1/2 mile swim 15 mile bike and 3.1 miles running.

Things look good for the rest of the season. I am still maintaining my 200lbs and pretty darn lean. I eat ahhh basically anything. Really I do eat very clean then if I find my body weight slipping I throw in some other foods mostly pizza and or gatorade and simple sugars.


CROWLER
 
You must log in or register to reply here.
Back
Top