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Did you make gains this offseason?
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 2014-04-02 1:44 PM |
Regular  287   Levittown, PA |  Subject: Did you make gains this offseason?This is my first off season as I started doing Tri's last year and I realized that the run was my weakness. I decided to try a kind of modified Maffetone approach to this off season and do ALL zone 2 work on my run. So far I am very happy with my results. I have my first HIM (Princeton) coming up in September and my thought is to do this race by HR. I would be ecstatic to get my pace to 9:59 or lower at about 150 HR by the time of the race. It will probably take more volume than I will be able to have time for to train, but its a goal. January - 4 miles, 12:08 pace, 152 Average HR (Treadmill) April - 5 miles, 11:13 pace, 147 Average HR with 1 x 800 meters at 10 min per mile pace (Treadmill) As an added bonus, my endurance has grown a ton with the running I have been doing and it is helping my swim as well. I am able to go at a harder effort than I had been able to previously and not get as tired or out of breath. End of last season - comfortable pace for anything above 100 yards was about 2:10 pace per 100yd. April - did a set of 100, 200, 300, 400, 400, 200, 100 with 20 seconds RI a couple days ago and average 1:50 - 1:55 pace for the entire set I have to give a shout out to JonnyO (think thats the right spelling) on these boards for a great video he post a few weeks ago about high elbow and pull. I have knocked off a ton of time on my swim in just my past 5 to 6 workouts because of that. So to conclude. Its been a great off season for me. Very happy with my results. How about all of you? Edited by spiderjunior 2014-04-02 1:46 PM |
| 2014-04-02 2:03 PM in reply to: spiderjunior |
| Subject: RE: Did you make gains this offseason? I gained weight. LOL. Despite that, the racing I've done so far has gone okay. I'll probably pay the real price this weekend during an uphill time trial though. Congrats to you on making progress though. Great work. |
| 2014-04-02 6:56 PM in reply to: Jason N |
Master 8247   Eugene, Oregon Bronze member | Subject: RE: Did you make gains this offseason? I feel like my run is going nowhere (nagging minor injuries since last winter, bike focus making me too tired for speedwork, etc.) but have made some progress on swim and bike. I dropped my 1500m TT time (in the pool) from 26 something (can't remember) to 25:30. And in my race last weekend I improved about six and a half minutes over the same course last year (62 km bike leg), despite being sick at the time. What worked in swimming was a lot of repeats at threshold; with biking, increasing my workouts from 3 to 4X most weeks, and maybe making a few changes to my position helped as well. My bike is a bit too small for me (didn't know when I got it; it's an issue with reach at the front rather than height) and really hoping to get something bigger/faster soon! |
| 2014-04-03 6:45 AM in reply to: Hot Runner |
| 1159 | Subject: RE: Did you make gains this offseason? Originally posted by Hot Runner I feel like my run is going nowhere (nagging minor injuries since last winter, bike focus making me too tired for speedwork, etc.) but have made some progress on swim and bike. I dropped my 1500m TT time (in the pool) from 26 something (can't remember) to 25:30. And in my race last weekend I improved about six and a half minutes over the same course last year (62 km bike leg), despite being sick at the time. What worked in swimming was a lot of repeats at threshold; with biking, increasing my workouts from 3 to 4X most weeks, and maybe making a few changes to my position helped as well. My bike is a bit too small for me (didn't know when I got it; it's an issue with reach at the front rather than height) and really hoping to get something bigger/faster soon! I was just the opposite, my bike was a tad too big...numbers wise it should have worked and its like the smallest cervelo there is (48") - but the reach was a tad too long...now that i'm on my Trek, i'm loving it, it was like it was made for me  |
| 2014-04-03 10:39 AM in reply to: austhokie |
Member 560 Utah | Subject: RE: Did you make gains this offseason? I just had my first race of the season, a sprint tri, and I do the same race every year as a progress measuring race. I improved in every category, except the run. I shaved 10 seconds off a 300 m pool swim, 3.5 minutes off a 12 mile bike, shaved 15 seconds off both transitions, but the damn run, I was 22 seconds slower this year! But, running has always been my weak spot, and I am thrilled with gains in the other areas. And, it was enough to land me my first AG podium, took 3rd! |
| 2014-04-03 1:52 PM in reply to: KatieLimb |
New user 175 Houston, Texas | Subject: RE: Did you make gains this offseason? I worked my rear off... I'll hopefully see the results at Galveston on Sunday. Congrats on all your hard work!!! |
| 2014-04-03 3:24 PM in reply to: spiderjunior |
| 52 | Subject: RE: Did you make gains this offseason? I've seen gains in my running speed and swim endurance. As for the biking I'm probably about the same as my only training came from spin class (thanks to the horrible Chicago winter we had). I'm now just staring to get my bike outside for some rides and it feels about the same. I did manage to lose 8 pounds this winter so I'm excited to see what the upcoming season will bring!! |
| 2014-04-03 3:26 PM in reply to: katgirl2013 |
Champion 6993 Chicago, Illinois | Subject: RE: Did you make gains this offseason? Everything is getting better than last season but I lost a year due to surgery so starting out so far back you can't help but get faster. |
| 2014-04-03 6:11 PM in reply to: chirunner134 |
Pro 6520 Bellingham, WA | Subject: RE: Did you make gains this offseason? I did a run focus over the Winter averaging about 155 miles per month and have PR'd 5k, 10k, HM, and marathon. I started in the Fall with studying Jack Daniels and training with more of a purpose for each of my runs and better structuring my week. Tried to get in at least a session or two a week in the pool and on the trainer so I could at least hold some of that over until full on tri training. JD had a little more intensity then my body could handle (5k to 15k plan) and I backed off some of the quality sessions and added more easy miles. This should be a great season. |
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