Evondo's Group - FULL (Page 10)

Happy hump day morning to all...

Well, there is hope for the 100 PU / 200 SU challenges... it wasn't AS hard this morning as it was the first night... However, I am definitely feeling it.

Todd - do you have/use a HR monitor?  It really helped me see what kind of effort I was putting out and helped me tailor it to the various %'s needed for different workouts.  Tempo runs at 80-90% max HR, or easy runs 50-60% max HR.  It helps to not push your Max HR all the time or be training below a good HR, so you can benefit from the training more.

Definitely agree!!  Day 2 wasn't as bad as expected and I wasn't as sore as after Day 1.  Tomorrow is supposed to be Day 3 for me, but it might get put off til Friday.

So after my last attempt to swim I decided that some lessons were required here.  So I signed up for this.

http://www.mntrimasters.com/content/blogcategory/31/49/

I figure I should learn to do stuff correctly the first time then get to it.  Rather then practice wrong and have to unlearn, then relearn everything.

Glad you liked the workout, hopefully made the trainer a little less boring

The pace should be just below your LT which is where you start labored breathing and on the border of becoming anaerobic.  It's hard enough so you're hurting bad but the minute rest allows you to recover so the next repeat is about the same pace. Figuring out where that point is for you might take a couple rounds of the workout but eventually you can know for a given amount of time how fast you should be able to hold.  Since you're on a trainer the mph should be pretty consistent from ride to ride but when you're out on the road you'll have to rely on some other method (RPE,HR,power) to help you pace.

Sorry that's not a straight forward answer of Xmph but pace is different for everyone   

Great, you should learn a ton!  You'll probably want to get some followup help after you've practiced the drills they teach you there. From helping my non-swimming friends I've noticed they think they're doing the drills correctly but always need some tweaking here/there.

I do use one, plus I just got a Garmin 305. Of course my first bike ride on it I had it set on run. I have just been going on perseved exertion and noticing what my HR was.

Whats the best way to get you Max HR?

The basic formula for Max HR:  220-age = Max HR

As your cardio fitness gets better, you will run/bike at a higher tempo with a lower heart rate.  Your resting HR will decrease as your Cardio Fitness increases.  The Lance Armstrong's of the world have a resting HR in the 50-60's.  If I dip into the 70's, I feel pretty damn good. 

I feel like I just jumped off the high dive for the first time.....I just registered for Timberman 70.3!!   I've been thinking about it for a while, reading lots of race reports and talked to a few people who did the race (and actually it was their first HIM as well).  There were less than 100 spots left, so I knew I had to decide relatively soon and before I knew it I was entering cc info and clicking submit.  I'm super excited but also nauseous with fear and wondering what on earth I just got myself into....I love it!!!

Congrats Kelli!!!  Train hard!!!!

Weeeee Doggggyy!!! Good for you.  You are on track to have a great race!

 Eeeeee!  That's awesome!  When is the race?  I can't wait to hear all about your training.

Yep, I think your focus needs to be getting comfortable with completing the mileage your current program has. Be patient, it takes time... like I said before it took me nearly 18 months!  You've been very consistant and it'll pay off in the long run

That max HR equation is a good starting point. As training progresses many people use AeT (aerobic threshold) and AnT (anaerobic threshold or LT). AeT is approx equal to AnT - 20bpm and you can find AnT by averaging the HR of the last 20min in a 30min time trail at race pace.  For a lot of good information check these out...

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633
http://www2.trainingbible.com/pdf/AeT_Training.pdf

HR also has a lot to do with genetics cause my resting HR is 44-46 and I'm definitely no Lance

Awesome you're going to love the race! Same guys that put on the Longhorn 70.3 down here and they're amazing.

Boooo hisssss Gators.    (FSU alumni over here for anyone who missed it)

Feeling better today. 

Re: Heart Rate- my max hr is extremely high.  Last testing put it at 218... so I'm another example of how the 220-age formula isn't always the best way to measure it.

Thanks so much guys!!  I'm not sure the last time I felt this sort of excitement.  I think I'm still in a little bit of shock that I'm doing this....but good shock 

The reactions I got from my parents when I told them was priceless!  Instead of flat out telling my mom I asked her if she'd be interested to go to New Hampshire for a long weekend in August....her response, "what sort of race have you signed up for now".  Ahh, she knows me too well.  Dad's response went something like "A WHAT?  You're going to SBR HOW MANY miles?"  I think he also told me I was crazy a few times, but crazy in an amazing way....haha.  My dad is not an active person by any means, so I can get how this would be at least somewhat insane to him.

The race in 8/23.  I can't wait to start training!!

YEAH COMMUNITY COLLEGE!!!!  HEH

I have gotten much the same reponse from people as your parents Kelli.  One guy was like "Dude I have a stick at home I can just beat you with it!"  On the other hand my closer friends and fam are MEAG supportive.  More so then they have on anything else I have done, besides Kung Fu.

Don't get me wrong, my friends and especially my family have been beyond supportive!  But I definitely see how people who aren't active or involved in tri's in any way would think this is crazy. Thinking about it, if a couple years ago someone told me that I'd ever even consider doing a HIM I probably would have laughed at them.