Consistency Equals Success (Page 10)

What intensity do you ride the miles at? What does 16 mph in a race feel like to you? How does that intensity comapre to the 14-15 mph intensity on your training rides.

I'll guess and say you aren't training with enough intensity but that is purely a guess. Do you have a trainer like a Kurt Kinetic? I'll assume you don't have a power meter? Let's investigate and figure out a plan as a group!

Edited by trisuppo 2014-06-13 8:28 AM

I looked at your training log, and you are a titan when it comes to long grueling endurance rides! You are missing a key element when it comes to getting faster, speed work. You have several long difficult rides but nothing that would make you faster. I did see you did a brick, but even that had a slower speed.
Here is what I would suggest and its similar to the way you get faster running, and that is either add in one day where you focus just on increasing your speed either through bike intervals or using the trainer. If time does not permit then take the brick and make the bike leg of it an interval day.
I do a couple of different things. The easiest for outdoors is to set it up like a fartlek. Have a short warm up and then short speed intervals. You have several choices how to do this. You can use distance or time. I normally like to choose distances by spotting. ie. pick a point on the road ahead of me and work my hardest, like I am being chased by a dog, to get there. Allow my heart rate to settle down and then do it again. On this even getting out of the saddle to really push myself. The ride only needs to be 45 minutes to an hour long.
The other option is add in a trainer workout and use a video from The Sufferfest. Fight Club is good for speed work. I tried spinervals once and didn't like it.

Edited by JBacarella 2014-06-13 10:42 AM

Hmmmm. Seeing the Doc on Monday and will make an inquiry. Been having some progress with the PT after some issues last week. Fairly convinced that the tendinopathy is fairly high up in the hamstring so the recovery time is like 8-12 weeks. I'm about 5 weeks out now so I'm fairly frustrated.

@Jackie - Mitch and Jim are right in their observations about long training rides. What I can't see from your logs is your effort? If you don't have power numbers - what HR zone are your training in? My guess is that you are spending most if not all your time in Zone 2 doing rides at tempo or in the sweet spot. Speed work is critical in terms becoming a stronger cyclist and training time spent near, at or above lactate threshold will produce results in a quicker period of time. But, speed work does require a change in your mindset and approach. To really get at it, you may want to think about logging time on the trainer. While boring, the environment is controlled and therefore can be measured and analyzed consistently and it is highly efficient. You can get more out of an intense structured indoor set than 2 hrs on the roads in Zone 2. This has to align with your racing goals - if you are training for an IM - this is not a recommended approach and that's why many people put in this kind of training during the offseason.

Adding back 3 missing swims including another 42 mins today.

So, I'm now in need of some swimming mojo. Going to the pool 5-6 days a week (12k-15k yds) is getting to me. Believe it or not, I belong to 3 different pools (LA Fitness, community center and outdoor summer pool club). For $54 per week for access to all three that's not too bad. Hitting the outdoor pool on weekend is a nice change, but it is still swimming laps. I have a Finis Neptune and that helps, but it still just laps. My access to OWS is limited until July when we head to the mountains. Any great ideas?

Gabe 12 21:33:05
Kate 07 13:38:18
Dennis 11 17:22:12
Mitch 10 10:11:14
Jim 10 8:50:16
Joe: 10 7:18:00
Mark 08 10:01:00
Jackie 09 16:57:09
Lisa 09 9:38:49
Barry 06 4:58:11
Bruno 04 4:55:00
Drew 05 5:24:09

for Runch I had a Friday Five mile Fartlek Funday and it was an F'in good time. I know bad pun I couldn't control myself. 42:38.

Gabe 12 21:33:05
Kate 07 13:38:18
Dennis 11 17:22:12
Mitch 10 10:11:14
Jim 11 9:32:52
Joe: 10 7:18:00
Mark 08 10:01:00
Jackie 09 16:57:09
Lisa 09 9:38:49
Barry 06 4:58:11
Bruno 04 4:55:00
Drew 05 5:24:09

Ok, here we go. Sunday is my first Tri. Olympic Distance.
http://www.3disciplines.com/Events/Motor-City-Triathlon/Course-Info...

I think I know the basics - but if you have any advice about the Day Before / or the Day of - please shout it out.
Is there anything that you forgot to bring that you could advise a newbe?

When I go to register tomorrow and have my body marked - is there anything I should make sure I do?
Do people bring their bikes and ride the course? or swim? What is typical?

thanks - I appreciate your wisdom!
Bruno

Jackie,

I think I read somewhere you were getting better at swimming. I am hoping to improve myself, I picked up some lite reading for the weekend and I have scheduled a session next week with a swim coach to work on my stroke. I hope to share in your excitement soon.

@Mitch and Joe,

I've was avoiding the conversation about solo rides with my wife but things have a strange way of working out. After our ride this moring out of the blue she told me that I really need to do at least one solo ride a week since my first tri is less then two months away. She still wants her Tuesday and Thursday rides but we agreed to work in an early Saturday solo ride for myself.

Edited by sawyer1206 2014-06-13 9:57 PM






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Bruno, what Gabe said x2. Just enjoy it and next time you will know every little detail. Bring something to drink/snack on before the race, just in case. Sometimes it is a long wait from the time you drop off your bags at the transition area to the actual start of the race. Good luck!

3hr ride along the ocean this morning.

Gabe 13 22:33:45
Kate 07 13:38:18
Dennis 11 17:22:12
Mitch 10 10:11:14
Jim 11 9:32:52
Joe: 10 7:18:00
Mark 09 13:01:00
Jackie 09 16:57:09
Lisa 09 9:38:49
Barry 06 4:58:11
Bruno 04 4:55:00
Drew 05 5:24:09

Edited by markz 2014-06-14 2:41 AM

Having fun is the key. Couple of less obvious suggestions:

1. Do not ride anywhere near the course without a helmet. I've seen officials DQ athletes near the course for this infraction. It is your responsibility in general to know the course/USAT rules. If you haven't done so, read them.
2. Don't apply sunscreen after you get marked or it will smear the numbers.
3. Use the porta potty as much as you need to. Nothing worse than racing and having to go.
4. Bring dry clothes for post race.
5. In terms of warming up, for me I like a short jog. Usually are not allowed to ride the course the day of. In terms of swimming, sometimes the RD will allow a quick warm up. I don't like the warm up swims in general, but you need to evaluate how long you may standing around wet before you swim. If it is cold, being wet is less than ideal and may cause your muscles to tense. Key is to stay loose.
6. NOTHING NEW ON RACE DAY - seems simple , but we all make the same mistake in preparation for and during battle.

Colombia beat Greece 3:0 !!! Happy day here. I'm off for a bus run i.e. bus one way, run back to the club. 32k.

Edited by markz 2014-06-14 1:03 PM

50.36 miles on the bike today 2:40:36

Gabe 13 22:33:45
Kate 07 13:38:18
Dennis 11 17:22:12
Mitch 10 10:11:14
Jim 12 12:13:28
Joe: 10 7:18:00
Mark 09 13:01:00
Jackie 09 16:57:09
Lisa 09 9:38:49
Barry 06 4:58:11
Bruno 04 4:55:00
Drew 05 5:24:09

Bruno-
3D is a good company I work with the owner/RD closely here in Tawas where they have the 3 Disciplines Festival.
Belle Isle is a good race site, everything is contained and should be safe,
They have the body marking and chip pick up near each other. Once they put on your chip don't take it off.
Everybody does something different pre race. Some people will jog, a few will get in the water. Detroit River is probably only about 60 F right now, so I'm not sure how much time you will want to spent in it pre-race.
Personally, I mostly wander around drinking coffee and talking to people before the race.
You are going to check, recheck and check again your equipment tonight, because you won't be able to control yourself
Tonight you will not sleep, because you are going to have that I'm going to Cedar Point tomorrow feeling.
Soak it in and have fun. This is your first race, you are guaranteed a PR.

Gabe 13 22:33:45
Kate 07 13:38:18
Dennis 11 17:22:12
Mitch 10 10:11:14
Jim 12 12:13:28
Joe: 10 7:18:00
Mark 09 13:01:00
Jackie 10 21:27:46
Lisa 09 9:38:49
Barry 06 4:58:11
Bruno 04 4:55:00
Drew 05 5:24:09

PR on my Metric Century today! BTW, my boyfriend did Vermont Gran Fondo today. He said they were the toughest climbs he has ever done and he did Ride the Rockies last year.

Edited by jackiep 2014-06-14 5:58 PM

Bruno, try to relax. I agree with having fun. Water that you can see 20 feet down, closed bike course and running on the Grand Prix course sounds like an awesome race to me, so be sure to enjoy it. It will go by so fast!

Dennis, The TI book is great. I own a copy of it. Part of swimming for me is mental. I don't enjoy it, although it beats running on a hot day. I'm trying to speak positive things about the swim and really trying to learn to love it. It seems relaxing when I do it right.

Joe, Jim and Mitch. Thanks for the advice on the bike speedwork. My philosophy with this multi-sport stuff is to really enjoy the courses I train and race on. I can't do that on a treadmill or trainer, so that would be in conflict with my philosophy. The fartlek idea will work for me. Oftentimes I seem to do that when I am chasing the pack. I need to do it more often for practice so it's easier to catch the pack. Quick learner, huh? Right now I'm just doing sprint triathlons to get back into it. I think I may do a couple more HIMs to really be sure I want to train for an IM. But first, I need to get faster on the bike. And the run!

And the bus run done. 32k point to point in 3:08

Gabe 13 22:33:45
Kate 07 13:38:18
Dennis 11 17:22:12
Mitch 10 10:11:14
Jim 12 12:13:28
Joe: 10 7:18:00
Mark 10 16:09:00
Jackie 10 21:27:46
Lisa 09 9:38:49
Barry 06 4:58:11
Bruno 04 4:55:00
Drew 05 5:24:09

Congratulations on PR Jackie! You are getting faster already!

Edited by markz 2014-06-14 8:18 PM

Jackie- I get what you are saying about choosing to avoid the trainer. In the Summer I avoid the trainer at all costs. Unfortunately, I live in a place that requires use of a trainer for a good part of the year, and our winter was so bad that it was treacherous to run outdoors from December until April. We say we tolerate 9 months of lousy weather for 90 days of paradise. So during those 90 days, I do anything to stay outside. My wife even has a rule that during the Summer we only do inside projects on rainy days.
If I lived where you live I would never use the trainer either, That leaves you doing a fartlek on the bike. Remember, when doing the speed intervals it has to be an all out effort trying to hit a speed faster than the last. Always pushing yourself harder and harder, then longer and longer with shorter rest periods. You should do one speed day per week.

Hi Mitch (and all ex-Ernesto group) - if its not too late I'd love to join your mentor group - I need some accountability and good support from people I can trust for good advice!

Thanks, Mark.

Good to hear from you, Mark. Always room for motivated folks. Post your bio and hack on in.

Happy Fathers Day to all. Enjoy the day.

Hey Mark!

Glad to see your back.

I hope all of the Dads in the group had a good father's day.

Big weekend for me.

Saturday: 3x20' @ 83% FTP on drainer in the morning and 40' ride pulling 4 yr old daughter in our Wee Hoo tow behind in the afternoon.

Sunday: 2 hrs at Stoney Creek Metro Park on the bike (.915 IF) followed by 5 mile brick run.

Legs feel surprisingly okay this morning.


Gabe 13 22:33:45
Mitch 12 14:44:48
Jim 12 12:13:28
Dennis 11 17:22:12
Jackie 10 21:27:46
Mark 10 16:09:00
Joe: 10 7:18:00
Lisa 09 9:38:49
Kate 07 13:38:18
Barry 06 4:58:11
Bruno 04 4:55:00
Drew 05 5:24:09


Edited by trisuppo 2014-06-16 8:43 AM

Question for the group on the above workout. I was riding a 6 mile loop around a lake. I call it hilly, but those who don't live in SE Michigan would call them rollers, i'm guessing. Anyway, on the bike by 6:10AM. Pretty much rode 2 hrs without any breaks (one stop at the car to get my sunglasses). Nice temps, 50's when I started, probably 60's when I finished. Finished ride, put bike in car, put on sun screen and running shoes and headed out for a 5 mile brick run.

I've done numerous bricks in the past. Never one where I rode for 2 hours first. I know that my effort level was too high for a HIM or beyond (and coupled with the previous days workouts even worse). I felt miserable for the first 3 miles and then started to find myself in mile 4 and finsihed strong. Those that have done HIM and IM distances how have the beginning of the runs gone for you? Is my experience what I should expect or was it more related to the intensity of the ride and tired legs from day before?

Ride: http://connect.garmin.com/activity/521119304
Run: http://connect.garmin.com/activity/521119326

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Edited by trisuppo 2014-06-16 9:36 AM