Jamie's HIM/IM Training Group-CLOSED (Page 10)

dhopman - 2011-01-22 11:23 AM

I'm down for the challenge - great idea. I've been lazy during me trainer sessions...probably spend less than 5% in aero. I'll start with 25%, then start bumping up as I feel ready for it.

Yesterday I did a 90 minute run while my oil was getting changed. Today I think I'll do a 90 bike/45 run brick (first of the season)! Then, on to my nephew's 4th B-day party in the afternoon.

sbsmann - 2011-01-22 4:17 PM

Did a rather annoying 7 miles on the dreadmill this morning & will do a longer ride on the trainer tomorrow.  I have a roadie and rarely get into the drops during trainer sessions, but am willing to do so if it will make me a faster cyclist! 

Also, I have a Cycleops Jet Fluid trainer which is expensive and in the same price range as the KK.  From what I saw these two trainers were pretty compatible in user satisfaction and quality.  It's been good to me and I would highly recommend it.

jamiej - 2011-01-22 10:19 AM Bike/run done for the day. FTP test tomorrow. I was thinking on the bike today that one thing the entire group can do together is to commit to train in the aero position >90-95% of the time. For those of us indoors on the trainer this is really, really easy. My routine for years now is to do the entire workout, no matter if its 60 mins or 6hrs, in the aero position. I sit/stand/stretch for 30 seconds at :15 and :45 past the hour. At the top and bottom of each hour I allow myself to sit/stand/stretch for 60 seconds. I realize that on the road this is hit or miss but on the trainer there really are no excuses. Training yourself to generate the power and be (semi) comfortable in aero for hours is one of the easiest ways to gain free speed on the bike. It also teaches you a few things about your bike setup, your saddle and your flexibility. Start by doing 25% of your time in aero and then work up to the point where >90% of your time is in aero by mid-Feb. That would be a great goal. If you ride roadie w/o bars then stay in the drops. Be certain to grip the aero bars lightly just like you would on the road. Don't lay your hands on top. For those of you riding straight extension you might be surprised at how much strain gripping those things puts on your wrists, lats and lower back. For those of you training with power, you need to be doing all of your testing in aero as well. Interval does NOT mean sit up to generate more power. You need to adapt to generate that power in aero position. Sound good? Jamie

jamiej - 2011-01-22 9:19 AM Bike/run done for the day. FTP test tomorrow. I was thinking on the bike today that one thing the entire group can do together is to commit to train in the aero position >90-95% of the time. For those of us indoors on the trainer this is really, really easy. My routine for years now is to do the entire workout, no matter if its 60 mins or 6hrs, in the aero position. I sit/stand/stretch for 30 seconds at :15 and :45 past the hour. At the top and bottom of each hour I allow myself to sit/stand/stretch for 60 seconds. I realize that on the road this is hit or miss but on the trainer there really are no excuses. Training yourself to generate the power and be (semi) comfortable in aero for hours is one of the easiest ways to gain free speed on the bike. It also teaches you a few things about your bike setup, your saddle and your flexibility. Start by doing 25% of your time in aero and then work up to the point where >90% of your time is in aero by mid-Feb. That would be a great goal. If you ride roadie w/o bars then stay in the drops. Be certain to grip the aero bars lightly just like you would on the road. Don't lay your hands on top. For those of you riding straight extension you might be surprised at how much strain gripping those things puts on your wrists, lats and lower back. For those of you training with power, you need to be doing all of your testing in aero as well. Interval does NOT mean sit up to generate more power. You need to adapt to generate that power in aero position. Sound good? Jamie

diamondgirl1973 - 2011-01-21 12:51 PM  Can't wait for it to warm up enough to try swimming in Lake Michigan. 

JJ

mpdiotte - 2011-01-23 1:04 AM

Ok, had a bad workout day. I decided to buy rollers and fought it all the way. Gave up after 1/2hr and switched back to the trainer. The LBS gave me a month to test drive the rollers so I'll give it another try later. Stayed in Z3 with cadence of 80 and got in 8 miles. Tomorrow will be better

ChicagoMan65 - 2011-01-22 10:29 PM



That will be July!!!!  Hope you have a good pool till then!  All kidding aside, if you dont have a wetsuit yet, start looking, you WILL need it in Lake Michigan.  Last July, water temp for Racine HIM was 61.  If you are going to do Rev3 in Ohio, that could be a 60s swim too.  Lake Erie gets cold too.

Jeepguy2358 - 2011-01-23 8:59 AM

All I've got to say is I don't know how you guys up north stay focused during the winter.  It's pretty impressive really.  I get cold when it's 20 or less, nevermind below zero.  Nice job.

jamiej - 2011-01-23 9:01 AM Believe me. If it wasn't for my stupid job I would be moving south in a heartbeat. Just the mere sight of snow makes me angry. I must be getting old.... jamie

jamiej - 2011-01-22 8:45 AM It will be a huge advantage for IMTX to be able to do it predominately in aero. You will likely notice a a large chunk of the field riding the bullhorns and sitting up on lap 2 of the bike. Kills me every time. They buy these insanely expensive bikes, obsess over 50 grams of additional weight and then ride it sitting up. Really, really bad idea at any distance. Don't be that person! Jamie

jamiej - 2011-01-23 3:25 AM X2 on this!

jamiej - 2011-01-23 2:18 PM  Scott, I assume you were on the trainer with the cheesehead hat on? I'm from the 'burgh so we may have to have a little bet later on........ Jamie