Consistency Equals Success - CLOSED (Page 10)

Mitch - you inspired me to pick up my race bib







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Double post - Ignore


Edited by JoePetto 2015-01-07 8:18 PM

1 hr treadmill

Beth 4 04:00:00
Brain 1 01:00:00
Dan 5 06:08:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 2 01:51:03
Jim 5 05:50:40
Joe 5 04:2511
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 5 04:00:00
Patrick 4 03:11:03
Scott 5 4:34:00
Seth 4 04:02:00
Todd 3 03:52:00
Troy 2 00:60:25

Sufferfest -- fight club 1 hr

Beth 4 04:00:00
Brain 1 01:00:00
Dan 5 06:08:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 2 01:51:03
Jim 5 05:50:40
Joe 5 04:2511
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 5 04:00:00
Patrick 4 03:11:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25

Beth 4 04:00:00
Brain 1 01:00:00
Dan 5 06:08:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 5 04:2511
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 5 04:00:00
Patrick 4 03:11:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25

6 mile run followed by short swim




Edited by jackiep 2015-01-07 10:59 PM

70' TR workout - Piute. This was probably the wrong workout for me considering how I am feeling, but I got through it.

http://www.trainerroad.com/cycling/rides/1447586-Piute

Mitch - this is up your alley. Lots of time in aero.

Beth 4 04:00:00
Brain 1 01:00:00
Dan 5 06:08:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 6 05:35:11
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 5 04:00:00
Patrick 4 03:11:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25



Edited by JoePetto 2015-01-08 5:03 AM

50 minutes on the trainer - main set was 6 X 1.5' in Z5. Also hit the pool for 1300 meters - 1 hour for me.


Beth 4 04:00:00
Brain 1 01:00:00
Dan 6 07:58:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 6 05:35:11
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 5 04:00:00
Patrick 4 03:11:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25



Edited by dcon 2015-01-08 7:21 AM

60' on the trainer doing Trainerroad's Huffaker (6x3' VO2 Max intervals). 1st day in awhile that I've felt comfortable with the intensity of the workouts. I think that's what I am liking about the trainerroad plans. My FTP gets elevated from the previous work and then it throws challenging workouts at you that you struggle with but slowly grow into from a fitness perspective...just in time to take another FTP test, then rinse, then repeat.

http://www.trainerroad.com/cycling/rides/1447733-Huffaker

Joe - Piute looks like a great workout - I like the increasing intensity and long endurance efforts.


Beth 4 04:00:00
Brain 1 01:00:00
Dan 6 07:58:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 6 05:35:11
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 6 05:00:00
Patrick 4 03:11:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25



Edited by trisuppo 2015-01-08 7:53 AM

last night treadmill run 5 miles at an hour. Another reason to run outside - the "lady" next to me stunk to high heaven from ridiculous amounts of perfume. pee-u!




Beth 5 05:00:00
Brain 1 01:00:00
Dan 6 07:58:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 6 05:35:11
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 6 05:00:00
Patrick 4 03:11:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25


Kate, what is the turbo? Is that like a supercharged bike?

Thanks,
Beth

That's just as bad as swimming and once a length passing the person in the lane next too you wearing too much cologne/perfume. Uggghhh!

36 minute run on the treadmill - 4.35 miles.

Beth 5 05:00:00
Brain 1 01:00:00
Dan 6 07:58:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 6 05:35:11
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 3 02:58:25
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 6 05:00:00
Patrick 5 03:47:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25

Edited by cassowary 2015-01-08 12:20 PM

Adding a point from yesterday. Did 50 min on the trainer in the AM and 32:10 run in the PM. Hoping to be back later today with today's totals.

Beth 5 05:00:00
Brain 1 01:00:00
Dan 6 07:58:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 5 05:50:15
Gabe 05 07:42:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 6 05:35:11
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 4 05:20:35
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 6 05:00:00
Patrick 5 03:47:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25


Edited by exercisegirl 2015-01-08 2:10 PM

Hey, could someone give me the run down on power meters, heart rate monitors, FTP tests, and training zones? I just attempted to educate myself and feel like I got nowhere. Maybe let me start with what I think I know, and then someone can correct and educated me from there...

1) An FTP test is used to evaluate your fitness level. While cycling on a trainer, you can measure your FTP using a power meter or a heart rate monitor. There are training programs (e.g., BT and Trainerroad) that target certain workout zones based on your FTP results. By working within certain zones, you can maximize the long term results of your training program.

2) I presume triathletes also need to test their FTP for running and swimming? Can that only be done with a heart rate monitor?

3) Looking at equipment, power meters are likely outside my price range. Does anybody have any recommendations for a reasonably priced heart rate monitor?

Thanks,
Patrick

Edited by cassowary 2015-01-08 3:36 PM

Hey Patrick - I've got really limited but I think valuable HR monitor experience in that I've broken my fair share.


Right now I'm using the Garmin FR70. I started with the Timex Ironman and beat it down in under a year, twice. I liked them, they were cute. But at $60.00 every year there has to be a better way. I'm about 5 months in on the Garmin. It's okay. If I had to do over again I'd take a closer look at Polar or go with similar blue tooth. I really wish it was more compatible with Run keeper.




I will tell you that I've never trained by HR or anything else in the pool. Swimming for me-- what interval I hold 100 yrds in sets. I know I'm increasing fitness and need to lower my interval time because I've got too much rest...not enough rest and you're not making all the items in the set.

I train running by hr because I cannot go slow enough otherwise. I think it's slow but when the HR feedback hits I'm in the wrong zone, like 3 zones away.

I did the test prescribed on these boards and compared them to the old 220 - age and others to feel that I got a good 'zone' calculation. The hard part is staying in the zone 1-2 during my runs.


Test for run:
warm up really well.

Run 30 minutes as fast as you can.
10 minutes into run hit lap button.
av. hr for last 20 is your #.
plop # into bt.

Good luck, and if you get 1 and do the test let us know. I'm really curious to see other data points.

Thanks,
Beth

Adding 45' swim and 60' run from today.

Beth 5 05:00:00
Brain 1 01:00:00
Dan 6 07:58:15
Dave C. 2 02:20:00
DaveL. 5 06:05:00
Dennis 06 07:35:15
Gabe 05 07:01:17
Jackie 3 02:18:06
Jim 5 05:50:40
Joe 6 05:35:11
Kate 5 04:26:40
Kevin 2 01:00:00
Lisa 4 05:20:35
Mark Z. 3 02:10:00
Melissa 3 03:01:15
Mitch 6 05:00:00
Patrick 5 03:47:03
Scott 5 4:34:00
Seth 5 05:02:00
Todd 3 03:52:00
Troy 2 00:60:25

Edited by sawyer1206 2015-01-08 5:37 PM

Double Post

Edited by sawyer1206 2015-01-08 5:36 PM

Triple post-----WOW!

Edited by sawyer1206 2015-01-08 5:35 PM

Mitch is the resident expert on the power meter. I only have virtual power on Trainer Road and have only been using it for about a week.

As for Heart rate monitors I have a Timex Global Trainer, I don't like it, but it more because of poor quality, out of date technology, and I don't like training peaks. Probably why Timex stopped making them. The heart rate monitor works fine.
I've attempted to measure HR while swimming and it doesn't work well. The strap kept sliding down and the connection is affected by immersion in water.
As for heart rate training I mostly the Maffetone Method, its simple 180-age= MAF. If you have been exercising more that 2 years add 5, if you have been sick subtract 2.

(1) you can only measure your FTP with a powermeter. You can measure your threshold HR with a HR monitor. Both can be used for training on the bike (threshold hr can be used in run too), the argument in favor of of training by power is that it is more instantaneous and it is an absolute. HR can vary depending on a number of factors (amount of sleep, diet, stress, temperature, hydration, etc.). During short intervals in the bike HR will often not rise fast enough to know if you achieved targeted intensity. The amount of watts you generate is an absolute. If you are pedaling and generating 200 watts that 200 watts is the same no matter if you are on a level road or a hill. Same 200 watts if you've been drinking or just had 3 cheeseburgers. Therefore, creating training zones based on power is preferable because they are more exact and repeatable.

(2) there is no FTP test for running or swimming. You can get close to an FTP # by utilizing a critical pace number. On the run that would be a grade adjusted pace #. Swim would be a number generated looking at your 400M all out pace. I train primarily by pace in the run. I used to train by HR but migrated to pace when I started using the Hanson run plans. I think hr is good when you begin because it is an easy parameter to watch to make sure you are easing into running and building your aerobic engine.

Once you start training by FTP in the bike you start generating TSS (training stress scores) that help quantify the amohnt of work you did during your workout. Using the grade adjusted pace in the run and critical pace in the pool you can generate run and swim TSS #s. The trainng peaks website does this if you are a subscriber. These TSS #s can then be charted and give you an idea of overall fitness improvements and fatigue thus helping you see how fresh you are for races etc. very geeky I know.

(3) Power meters keep coming down in price. I think at the CES show in Las Vegas 4iiii unveiled a power meter for about 400-500. Yes, still not cheap but much cheaper than where they were just a couple years ago. Regarding HR monitors I would send you to DCRainmakers website and go through his product comparison tool where you can pick certain parameters you want and it will generate product choices for you. My first HR monitor was a polar. 2nd was a Polar running watch with HR. 3rd watch was a Garmin 910xt. Next one will likely be the Fenix 3 just unveiled this week. I was happy with all of them.

Forgot to add that you can generate a virtual power # on many of the more brand name fluid trainers. The # may or may not be close to what your power number would be with a power meter. However, as long as the bike and trainer are set up the same way each training session that doesn't matter. What matters is that the virtual power # is comparable to the number you generated in previous training sessions. As long as the numbers are repeatable is what you care about. Then you can train consistently and get stronger and fitter. Kurt kinetic is around $350 and a great product with phenomenal customer support. A subscription to trainerroad is $10 per month and the best money I have spent to improve my cycling.

Edited by trisuppo 2015-01-08 6:10 PM

Trying to get triple credit for your workouts?

As an aside, HRs are very individual things. Probably follow a bell curve distribution. Mine always run high which meant that Maffetone philosophies didn't always fit for me. Only suggesting you shouldn't read too much into comparing your HR to another individuals.

No worries, for your penance you can do day 8 of the ToS twice!

Edited by trisuppo 2015-01-08 6:35 PM

Alright, I took the plunge and now am the owner of all of the videos in this year's tour. Had a bunch already and now I have rounded out the collection. Last year I did a few the of stages without the vids and it wasn't that fun. Can't see doing Nine Hammers and Violator with any regularity, but relative to the cost, SF puts out a quality product and I am happy to support the company.

Thanks for reminding me that I need to see what I have a figure out what I want to buy...