Physique Clinic discussion for Barti

Training Bodybuilding
814

[quote]MikeTheBear wrote:
Bartl wrote:
-ironman- wrote:
With the shoes leave them attached to the pedals and put them on when your riding -rubber band the heel loops of the cycling shoes to the bike so that they are right side up. That may be what you already had planned?

Also i think you might find this a usefull read:

http://www.howieenduranceproject.com/triathlon_tips/triathlon-transition-tips.htm

Right on man…thanks for the link. Definitely helpful.

If you try this let me know how it works. I’ve read about this method, and the rubber bands will just break off once you start pedalling. Me, I’ll take the extra few seconds to put my shoes on in transition. Plus, I like wearing socks, and running through transition in socks will just mess up your socks. Not a big deal if you’re wearing the 24-pack for $2 athletic socks from Sam’s Club, but I actually like cycling socks. I guess I have delicate girl feet. They one time saver that I do like is elastic laces for my running shoes. I’ve retired a pair of running shoes with the elastic laces still in them and use them for walking around. Saves time when I’m getting ready, and I no longer hate going through big airports where they make you X-ray your shoes. Okay, I still hate it, but not as much.

In big races, I’ve seen people bring balloons to tie to their rack so they know where they’re racked.[/quote]

I’m not sure how crazy I will go. It is after all my first race and I don’t need to be all stressed out over rubber bands on my shoes. When I went last year I did see the gnar racers had the rubber bands, thought it was a cool idea if you take yourself that serious.

815

[quote]MikeTheBear wrote:
Bartl wrote:
-ironman- wrote:
Don’t know if this has been mentioned before or not but it may be worthwhile practicing your transitions, from swimming to cycling gear and onto the bike etc. Just to get familiar with those.

What are your thoughts towards the race now? confident? excited?

Hey Ironman,

I have been thinking about that exact same thing. I am still trying to figure out what to wear under my wetsuit. I have a speedo but I am trying to decide if I am going to wear my biking shorts as well. I am not wearing socks on the bike so I don’t have to worry about those and I found a way to set up my shoes so I can slip right in, even with wet feet. I’m not wearing a biking jersey but will were an under armor type shirt, probably sleeveless since it should be in the upper 70’s or low 80’s.

My thoughts on the race are getting better considering I think about it pretty much everyday. I am actually trying to calm myself down because I am so excited. I am an overly competitive guy and have no problem getting up for big events. This is a huge event for me so I am doubtful I will get much good sleep the night before. Am I confident? Yes, very. I know I can do well and I expect to do well, its all about execution now.

Wear your bike shorts and shirt under your wet suit. Forget the Speedos. You’re supposed to go commando in those bike shorts anyway. When you come out of the water, you’ll be wet. Even in a wetsuit, you’ll be wet. I’m sure you know that putting on clothes on wet skin is near impossible.

This may sound corny, but I’m excited for you doing this tri. Doing an Oly distance first time out is something. You’re getting me excited for the upcoming tri season. I’m definitely doing an Oly this season, and I’d like to get in some off-road sprints as well. Those are fun - the bike is a mountain bike course and the run is on trails with some crazy climbs, rocks in the middle, crazy downhills. [/quote]

As a triathlete, why is it such a big deal that I’m doing an Oly my first time out? I’ve had a bunch of people tell me that but I don’t understand the mentality behind NOT doing one for your first race. Sprints just sound lame and the long is well really long. I just figured that everyone started out doing Oly’s.

816

[quote]Bartl wrote:
MikeTheBear wrote:
Bartl wrote:
-ironman- wrote:
Don’t know if this has been mentioned before or not but it may be worthwhile practicing your transitions, from swimming to cycling gear and onto the bike etc. Just to get familiar with those.

What are your thoughts towards the race now? confident? excited?

Hey Ironman,

I have been thinking about that exact same thing. I am still trying to figure out what to wear under my wetsuit. I have a speedo but I am trying to decide if I am going to wear my biking shorts as well. I am not wearing socks on the bike so I don’t have to worry about those and I found a way to set up my shoes so I can slip right in, even with wet feet. I’m not wearing a biking jersey but will were an under armor type shirt, probably sleeveless since it should be in the upper 70’s or low 80’s.

My thoughts on the race are getting better considering I think about it pretty much everyday. I am actually trying to calm myself down because I am so excited. I am an overly competitive guy and have no problem getting up for big events. This is a huge event for me so I am doubtful I will get much good sleep the night before. Am I confident? Yes, very. I know I can do well and I expect to do well, its all about execution now.

Wear your bike shorts and shirt under your wet suit. Forget the Speedos. You’re supposed to go commando in those bike shorts anyway. When you come out of the water, you’ll be wet. Even in a wetsuit, you’ll be wet. I’m sure you know that putting on clothes on wet skin is near impossible.

This may sound corny, but I’m excited for you doing this tri. Doing an Oly distance first time out is something. You’re getting me excited for the upcoming tri season. I’m definitely doing an Oly this season, and I’d like to get in some off-road sprints as well. Those are fun - the bike is a mountain bike course and the run is on trails with some crazy climbs, rocks in the middle, crazy downhills.

As a triathlete, why is it such a big deal that I’m doing an Oly my first time out? I’ve had a bunch of people tell me that but I don’t understand the mentality behind NOT doing one for your first race. Sprints just sound lame and the long is well really long. I just figured that everyone started out doing Oly’s.

[/quote]

You’re in much better shape than I was for my first tri so you’re probably right that an Oly is not that big a deal for you. I guess I learned the hard way to respect the total distance. If you look at the distance in each individual event in a sprint, you’re right that it’s lame.

A 750 meter swim is no big deal - even a fat guy can train for that. A 12 mile bike is a bit of joke, and a 5K run, anyone can train for that even if they’ve been sitting on the couch that last several years. This was my attitute going into my first sprint. Put all these together and suddenly it wasn’t so easy. I’ll probably continue to do sprints because it’s a fun distance to do.

Something like an off-road tri adds a notch of difficulty to a sprint. In August I’d like to do what this event calls the “crazy back-to-back” which involves an Oly on Saturday and then a sprint on Sunday. It’s kind of like a poor man’s half-iron.

I’ve known people who have done half-iron and iron distances their first time out so you’re definitely not alone or unusual. I haven’t really kept track of your swim and bike training, probably because it wasn’t as structured as your run, but based on your run volume you’re more than adequately prepared for the run. If your swim and bike training have been comparable, and I think they have, you’re more than adequately prepared for the whole thing.

817

[quote]MikeTheBear wrote:
Bartl wrote:
MikeTheBear wrote:
Bartl wrote:
-ironman- wrote:
Don’t know if this has been mentioned before or not but it may be worthwhile practicing your transitions, from swimming to cycling gear and onto the bike etc. Just to get familiar with those.

What are your thoughts towards the race now? confident? excited?

Hey Ironman,

I have been thinking about that exact same thing. I am still trying to figure out what to wear under my wetsuit. I have a speedo but I am trying to decide if I am going to wear my biking shorts as well. I am not wearing socks on the bike so I don’t have to worry about those and I found a way to set up my shoes so I can slip right in, even with wet feet. I’m not wearing a biking jersey but will were an under armor type shirt, probably sleeveless since it should be in the upper 70’s or low 80’s.

My thoughts on the race are getting better considering I think about it pretty much everyday. I am actually trying to calm myself down because I am so excited. I am an overly competitive guy and have no problem getting up for big events. This is a huge event for me so I am doubtful I will get much good sleep the night before. Am I confident? Yes, very. I know I can do well and I expect to do well, its all about execution now.

Wear your bike shorts and shirt under your wet suit. Forget the Speedos. You’re supposed to go commando in those bike shorts anyway. When you come out of the water, you’ll be wet. Even in a wetsuit, you’ll be wet. I’m sure you know that putting on clothes on wet skin is near impossible.

This may sound corny, but I’m excited for you doing this tri. Doing an Oly distance first time out is something. You’re getting me excited for the upcoming tri season. I’m definitely doing an Oly this season, and I’d like to get in some off-road sprints as well. Those are fun - the bike is a mountain bike course and the run is on trails with some crazy climbs, rocks in the middle, crazy downhills.

As a triathlete, why is it such a big deal that I’m doing an Oly my first time out? I’ve had a bunch of people tell me that but I don’t understand the mentality behind NOT doing one for your first race. Sprints just sound lame and the long is well really long. I just figured that everyone started out doing Oly’s.

You’re in much better shape than I was for my first tri so you’re probably right that an Oly is not that big a deal for you. I guess I learned the hard way to respect the total distance. If you look at the distance in each individual event in a sprint, you’re right that it’s lame.

A 750 meter swim is no big deal - even a fat guy can train for that. A 12 mile bike is a bit of joke, and a 5K run, anyone can train for that even if they’ve been sitting on the couch that last several years. This was my attitute going into my first sprint. Put all these together and suddenly it wasn’t so easy. I’ll probably continue to do sprints because it’s a fun distance to do.

Something like an off-road tri adds a notch of difficulty to a sprint. In August I’d like to do what this event calls the “crazy back-to-back” which involves an Oly on Saturday and then a sprint on Sunday. It’s kind of like a poor man’s half-iron.

I’ve known people who have done half-iron and iron distances their first time out so you’re definitely not alone or unusual. I haven’t really kept track of your swim and bike training, probably because it wasn’t as structured as your run, but based on your run volume you’re more than adequately prepared for the run. If your swim and bike training have been comparable, and I think they have, you’re more than adequately prepared for the whole thing. [/quote]

I guess I just figured that anyone, whether or not they train, could complete a sprint, but that you actually have to train for on Oly. That makes it more challenging and I really wanted to challenge myself.

818

Holy Shit…

I have to do this in 2009:

http://www.ecoprimalquest.com/wp-primal/about/

819

[quote]Bartl wrote:
Holy Shit…

I have to do this in 2009:

http://www.ecoprimalquest.com/wp-primal/about/

[/quote]

Go for it. Those races always sounded cool to me.

820

[quote]Bartl wrote:
I guess I just figured that anyone, whether or not they train, could complete a sprint, but that you actually have to train for on Oly. That makes it more challenging and I really wanted to challenge myself. [/quote]

I think once you become fit and healthy, eating well, doing exercise and so on you start to actually believe other people are like you, or at least have a similar capability if they tried. This is definitely untrue.

Over the next couple of years as you become used to being able to just go and run 10km without a problem, or ride 10km to work then after work run 5km in 20mins then hop on the bike and ride home then go out for a big night without any problem, but your friends aren’t doing any of this and find a 5km crawl an issue you’ll realise that you’re a bit different :wink:

I think naturally people expect other people to be similar to them in a lot of regards, we look at everything from our own POV after all. You have to keep in mind the majority of the population (including those that think they exercise a bit) are incredibly unfit.

821

[quote]ozzyaaron wrote:
Bartl wrote:
I guess I just figured that anyone, whether or not they train, could complete a sprint, but that you actually have to train for on Oly. That makes it more challenging and I really wanted to challenge myself.

I think once you become fit and healthy, eating well, doing exercise and so on you start to actually believe other people are like you, or at least have a similar capability if they tried. This is definitely untrue.

Over the next couple of years as you become used to being able to just go and run 10km without a problem, or ride 10km to work then after work run 5km in 20mins then hop on the bike and ride home then go out for a big night without any problem, but your friends aren’t doing any of this and find a 5km crawl an issue you’ll realise that you’re a bit different :wink:

I think naturally people expect other people to be similar to them in a lot of regards, we look at everything from our own POV after all. You have to keep in mind the majority of the population (including those that think they exercise a bit) are incredibly unfit. [/quote]

I am definitely different, I think we have discovered that. You make some great points though and its something to keep in the back of my mind.

Thanks Ozzyaaron…

822

[quote]Ozzyaaron wrote:
I think once you become fit and healthy, eating well, doing exercise and so on you start to actually believe other people are like you, or at least have a similar capability if they tried. This is definitely untrue.
[/quote]

This is an excellent point. I’ve only become health-conscious in the last few months, but already I have the “WTF” moments when I see people who could be doing so much to improve their health.

Bartl - I just wanted to say that your hard work and dedication to your goals motivated me. I submitted for the Physique Clinic this morning. So, thanks, man!

I hope you plan on keeping us updated about all your progress (and your triathalons) after your clinic ends.

823

[quote]darwin420 wrote:
Ozzyaaron wrote:
I think once you become fit and healthy, eating well, doing exercise and so on you start to actually believe other people are like you, or at least have a similar capability if they tried. This is definitely untrue.

This is an excellent point. I’ve only become health-conscious in the last few months, but already I have the “WTF” moments when I see people who could be doing so much to improve their health.

Bartl - I just wanted to say that your hard work and dedication to your goals motivated me. I submitted for the Physique Clinic this morning. So, thanks, man!

I hope you plan on keeping us updated about all your progress (and your triathalons) after your clinic ends.[/quote]

I do plan on keeping some more blog’s on things I got going on. I’m thinking after my race, to try and put some muscle on, then after my race in August, I plan on doing the V-Diet around September sometime.

Good luck on getting picked for the next clinic!

824

Hey BartL,

read your post today concerning the sprints and was hoping you could provide a little more information about how the session went. I too have had a minor tear in my right hammy last summer and two years before that a more considerable one to my left hammy.

I’ve made great strides in redeveloping hamstring strength and have brought my deadlift up over 500 pounds but I’m honestly still ‘scared’ to really run all out.

As a security guard, I have the occasional responsibility to run in response to an incident, but instead of sprinting, I find myself running at a fast jog…so since you’re working through a similar situation, I thought you might be able to provide some insight into preparing and overcoming those injuries.

thanks,
Clay

825

[quote]Bartl wrote:
I guess I just figured that anyone, whether or not they train, could complete a sprint, but that you actually have to train for on Oly. That makes it more challenging and I really wanted to challenge myself. [/quote]

Sure anyone could probably “complete” a sprint but maybe after everyone else has left the race. I’m mean I suppose that technically if someone walked alot during the run and doggy paddled the swim and things like that then they could complete a sprint. In your previous (pre-PC) condition you would’ve really struggled with a sprint Tri. I’ve done a couple of sprint tris. I consider myself in pretty good condition and having above average mental toughness but the sprint distance was a challenge for the first time out.

You’ll do fine though, you’ve been training consistently and are doing great. Do plan and contemplate the transition though. The real goal of a Triathlon (especially your first few) is to improve on your personal time each outing. Until you’re in extrememly great shape or you’re training several times a week for awhile you shouldn’t be concerned with winning the entire race I don’t think. So, since you’re competing against your own personal time and looking to improve on that time each time out, the transition area becomes the place where you make or break your time. Really think through and maybe even practice transitioning.

I wouldn’t suggest trying to put too many things on while you’re wet. My first Tri, I tried putting on an under armor shirt after the swim…HUGE MISTAKE. The second Tri I did, I did the entire thing in my Tri shorts and that was it and my time improved significantly. I even ran without socks which I probably wouldn’t do again (killer blisters) but I did improve on my time.

Anyway, all I’m saying is, that until you’ve done all three events back to back to back, don’t underestimate the strain it’ll put on your body. You’ll make it though man. It’s just as much a mental game as a physical one.

826

[quote]SeaHag wrote:
Hey BartL,

read your post today concerning the sprints and was hoping you could provide a little more information about how the session went. I too have had a minor tear in my right hammy last summer and two years before that a more considerable one to my left hammy.

I’ve made great strides in redeveloping hamstring strength and have brought my deadlift up over 500 pounds but I’m honestly still ‘scared’ to really run all out.

As a security guard, I have the occasional responsibility to run in response to an incident, but instead of sprinting, I find myself running at a fast jog…so since you’re working through a similar situation, I thought you might be able to provide some insight into preparing and overcoming those injuries.

thanks,
Clay[/quote]

Hey Clay,

BTW…I’m so sore from sprinting yesterday and I have to do squats in about 30 minutes!

My injury to my hammy’s happened about 11 years ago and this is the first time since that I have opened up on a dead sprint. Before when I would play softball and I would run I could get nowhere near 90% because I could just feel the strain on my legs. So for a while it was a mental thing.

I also believe that the student trainers did a shitty job of rehabbing me AND that I didn’t do enough training wise to get them back into form.

With that said, I think a lot of the soft tissue work I have been doing has helped, plus I have been training the shit out my legs for the past, oh 3 months, so now I think they are ready to be sprinted on.

As for my session, I just focused on staying forward on my toe’s and really driving my knee’s outward, not straight up, but more like a 45 degree angle out in front of me. I also made sure I warmed up…a lot and even then I had to work my way up to doing a full 100% sprint.

The thing about your job is that you probably stand around a lot so your legs get cold. I would try and find a way to stay warm because in that line of business you never know when you will need to get all Stone Cold on someone.

Hope that answers your questions, if not, PM me and we can chat that way.

827

[quote]HogLover wrote:
Bartl wrote:
I guess I just figured that anyone, whether or not they train, could complete a sprint, but that you actually have to train for on Oly. That makes it more challenging and I really wanted to challenge myself.

Sure anyone could probably “complete” a sprint but maybe after everyone else has left the race. I’m mean I suppose that technically if someone walked alot during the run and doggy paddled the swim and things like that then they could complete a sprint. In your previous (pre-PC) condition you would’ve really struggled with a sprint Tri. I’ve done a couple of sprint tris. I consider myself in pretty good condition and having above average mental toughness but the sprint distance was a challenge for the first time out.

You’ll do fine though, you’ve been training consistently and are doing great. Do plan and contemplate the transition though. The real goal of a Triathlon (especially your first few) is to improve on your personal time each outing. Until you’re in extrememly great shape or you’re training several times a week for awhile you shouldn’t be concerned with winning the entire race I don’t think. So, since you’re competing against your own personal time and looking to improve on that time each time out, the transition area becomes the place where you make or break your time. Really think through and maybe even practice transitioning.

I wouldn’t suggest trying to put too many things on while you’re wet. My first Tri, I tried putting on an under armor shirt after the swim…HUGE MISTAKE. The second Tri I did, I did the entire thing in my Tri shorts and that was it and my time improved significantly. I even ran without socks which I probably wouldn’t do again (killer blisters) but I did improve on my time.

Anyway, all I’m saying is, that until you’ve done all three events back to back to back, don’t underestimate the strain it’ll put on your body. You’ll make it though man. It’s just as much a mental game as a physical one. [/quote]

Thats why I am now no longer focusing on my weight loss. I need to get my head ready for what is about to come because the last thing I want to do is underestimate or disrespect the race. If I do that, it will kick my ass.

828

I have a question for all of you who’ve had hamstring injuries: What did these injuries feel like, exactly? Where precisely was the pain located?

I have sudden, inexplicable pain in an area that feels like the lower to mid-part of my glute (mostly on the left side). It seemed to worsen suddenly while deadlifting one day. Since then, I cannot do regular deadlifts, Romanian deads, leg curls or good morning exercises because of the sharp pain. When I bend over to do toe-touching hamstring stretches, it hurts. A lot.

I had the same thing last year on the right side that seemed to develop when I was leg-curling really heavy. For that instance, there wasn’t a single moment of injury. The upper-ham/lower-glute pain came on over time like I was wearing it out slowly. I stopped doing any exercise that recruited glute and hamstring muscles, and the “injury” on the right side subsided to very low levels where I was able to go back to these leg exercise at full weight and not bring the injury back. It’s still sort of there, however.

Is this a classic hamstring tear? How do you guys recover from this? Thanks.

829

Both my hamstring injuries came while I was sprinting. The first and worst one to my left side, I could actually “hear” pop and I fell on my face. I couldn’t walk for almost a week. The second was a milder version…not audible to myself and I immediately pulled up short and took 6" baby steps all the way home. I was on the high school practice football field, four blocks from my home, for the second one and it took me an hour and a half to inch my way home.

I wouldn’t know yet, what pulling/tearing one while lifting is like, and I hope I never will.

Good luck in your recuperation.

830

I saw you’re tackling half marathon distances, that’s awesome. Most people will think you’re crazy but there are a lot of benefits and things you’ll notice as you push into these distances. I’m not sure if you’ve had an endorphin rush while running? They’re amazing! A truly great high and I do remember chasing the each weekend :slight_smile: The best part is when you have been running long enough to start to induce and control them!!

Anyway just thought I’d say your progress is amazing and I’m glad you’ve found a new body and am enjoying it so much! I know what it’s like to actually WANT TO RUN. It’s not something I thought I’d ever enjoy :slight_smile:

831

[quote]deltaname wrote:
I have a question for all of you who’ve had hamstring injuries: What did these injuries feel like, exactly? Where precisely was the pain located?
[/quote]

It hurt. Really bad. I was sprinting though and I also heard a “pop”, in both actually. Then the entire back of leg turned black and I couldn’t walk for a couple weeks.

832

[quote]ozzyaaron wrote:
I saw you’re tackling half marathon distances, that’s awesome. Most people will think you’re crazy but there are a lot of benefits and things you’ll notice as you push into these distances. I’m not sure if you’ve had an endorphin rush while running? They’re amazing! A truly great high and I do remember chasing the each weekend :slight_smile: The best part is when you have been running long enough to start to induce and control them!!

Anyway just thought I’d say your progress is amazing and I’m glad you’ve found a new body and am enjoying it so much! I know what it’s like to actually WANT TO RUN. It’s not something I thought I’d ever enjoy :)[/quote]

I love running now. I have not had an endorphin rush yet but I’m sure I will at some point. Thanks a lot for kind words and am glad you are having as much fun as I am going through this process.

833

About the knee:

You have ridiculously awesome coaches on your side, so I’m not going to pretend to be more helpful than they. I just wanted to say that I experienced what seems like the EXACT injury you’re describing about 4 years ago.

I was on mile eight of a fifteen mile run when it felt like someone had stabbed me on the outer part of my left knee, and it stiffened up like crazy on the hobble home.

I went to a couple of physiotherapists… they told me my IT band was shortening and producing excess tension at the insertion points. Also, my glutes weren’t activating enough during my stride, and I was rolling on the outside of my foot when I ran. I have no idea how accurate their assessment was, but my own research didn’t drum up a better reason for it.

I incorporated more glute stretches, IT band stretches, and I made sure my ass was literally in gear when I was running. Also, at the time I was running on a lot of country roads where the shoulder is curved to allow for drainage, which means my left leg was always running on a slant relative to my right. Finally, I found that being really strict about landing on the ball of my foot (instead of the heel) kept things a lot more comfortable.

Anyhow, after paying attention to small details like these for a year or so, I was able to get to the point where my knee didn’t stiffen at all when I ran. I’d like to think that all the squatting helped too :slight_smile:

Hopefully some small part of that is of help to you. I’m also (selfishly) hoping that someone on this thread will realize my real problem and call me nine kinds of dumbass, so I can learn more about what may have really happened :smiley:

Rock on, dude. It is awesomely motivating to watch your progress.

P.S.

You know all these ‘now that I’m not fat’ experiences you’ve been having? Reminds me of one of my own – after I lost my gut, I went to help a buddy move out of his apartment. Turns out that I was really accustomed to propping moving boxes on top of my gut when doing this kind of work. I dropped about three boxes before I realized that the reason for my apparent clumsiness was my missing paunch :smiley: So, watch out for that if you’re ever in the same situation.

OK, I’m done now.