Fred D's triathlon training group CLOSED (Page 104)
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hey folks - just getting caught up after a few days of planes, trains and automobiles. We have just made it to Northern Michigan for a week of official post-IMLP vacation. I am looking forward to getting some laundry done and sitting by the water and getting caught up. I'll be working on my race report over the next couple of days, but i think it will be pretty boring - the day was seemed pretty routine from beginning to end for me, which is a good thing Ii suppose. The short report is that our whole crew had a really good day on Sunday. I went 11:20:47 with which I was thrilled. The swim was spot-on where I thought I should be based on my training, and the bike was only 5 minutes slower than expected. My power meter was whacked from the get-go but once I figured that out I just switched off the power data fields and went by RPE with an occasional glance at HR. The discussion in the group about training with Both power and HR turned out to be very timely. The run was my unknown due to the lack of running this summer, but I just took it out pretty easy on the first loop and a half. I was really happy to not have any problems with my knee - my only real limiter on the run was my feet got very tired very fast - I felt like I had to run "gingerly" to make the distance. So I didn't have the run I had planned for back in December when I put together my goals, but I had the exact run I was trained to do, which gives me some confidence in my plan for next year. I haven't been able to get through all of the results, but from the ones i have seen there were some really fantastic performances out there from BT folks - SEADOCHA went 12:10 for her first IM and on very little race experience, and 03JDMorris pretty much destroyed the field with a typically incredible performance (5th overall, I think). The BT BAMF award goes to Cornick though - dude smashed his collar bone three weeks before IMLP but still gave the race a whirl - he made it in just before midnight. We are signed up for next year. I will probably get a couple more tris in before the season is over, but I am really looking forward to getting on my road bike for some real long distance riding and letting this knee finally get back to 100%. I am giving this one some serious thought: http://audaxatlanta.com/index.php?option=com_attend_events&task=view&id=71&Itemid=38 thanks for all the PMs and inspires - they mean a lot! |
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![]() spudone - 2012-07-24 10:47 PM I started some swimming again... good news is I still feel good in the water and form is good. I was doing around :35 on my set of 50s tonight. The bad news is I get winded really quickly and I'll probably roll over and die at a 2 min per 100 pace when I ramp up the distance. I might try to get a friend to do a straight OWS with me this weekend and see how bad it is. Good form and :35/50 is a good omen. Ramping up may be a bit painful,. but I think good swimmers can get fitness back relatively quickly |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() ChrisM - 2012-07-25 9:09 AM spudone - 2012-07-24 10:47 PM I started some swimming again... good news is I still feel good in the water and form is good. I was doing around :35 on my set of 50s tonight. The bad news is I get winded really quickly and I'll probably roll over and die at a 2 min per 100 pace when I ramp up the distance. I might try to get a friend to do a straight OWS with me this weekend and see how bad it is. Good form and :35/50 is a good omen. Ramping up may be a bit painful,. but I think good swimmers can get fitness back relatively quickly Yeah I didn't check what my 200 times were (didn't really want to know). I'll give myself a week to settle, then see what that looks like at the end of a workout. It's also a good sign when you're not getting demolished by kids doing club swimming in the lane next to you |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() I may have just made fun of Tom D. in TT. Maybe. Shh. |
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Pro![]() ![]() ![]() ![]() ![]() ![]() | ![]() spudone - 2012-07-25 12:23 PM I may have just made fun of Tom D. in TT. Maybe. Shh.
that was awesome!!!! But i am not gonna post a stupid kitty pic for you....LOL
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Found it. I have a bike test on the schedule for this week. The standard 5/20 minute test protocol. It will be indoors on the trainer. The 5 minute test is never a problem as I can do anything for that long. But I always seem to go out too hard on the 20 minute test and fade towards the end. The numbers from my 5 minute tests are always a lot higher than the 20 minute test. Would it be better to build towards the end of the test? Or try to maintain steady power throughout the entire test? Ride at a known reasonably harder wattage for the first half and then ramp it up every few minutes? Any other helpful hints and suggestions would be greatly appreciated! |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() I understand the concern Fred, but I bet your community will pull through. It's always the bad apples that get all the press but there are many good folks in the Penn State community. While they can't change the past I'm sure they'll make the right steps going forward. As I posted on another thread, I'm glad they didn't kill the football program. Yes changes must be made, but I think the actions (or inaction) of some should not destroy it for all. And despite the kick in the teeth of NCAA sanctions, you guys will bounce back. I know it hit businesses pretty hard in my area when we lost our pro basketball team (the Sonics). But people adjust and claw their way back. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred D - 2012-07-25 9:55 AM spudone - 2012-07-25 12:23 PMI may have just made fun of Tom D. in TT. Maybe. Shh. . Which thread, please do tell.http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=452636&posts=3&start=1 heh |
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![]() This user's post has been ignored. Edited by Fred D 2012-07-25 12:19 PM |
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Master![]() ![]() ![]() ![]() ![]() | ![]() Fred D - 2012-07-25 1:08 PM Ok, my run and swim are coming back and I'm getting really excited about IMMT, almost as excited as I was for my first IMLP as I have no expectations on my performance aside from have fun. Then I found out my cannondale slice (highest model 2010) has a big problem in the frame where the rear brake attaches. It has been rubbing a lot and is no longer safe. I was preparing to ride my road bike with clip-on bars as I am not going to buy a brand new bike right now. My LBS is awesome! They called cannondale and the whole frame is going to be warrantied!!!!!!!!!! Can you believe this? I always believe in supporting the LBS and this is the type of reason that I do so. Ope fully get the new frame built up by the weekend. I have my seat post marked to the right level already and the front cockpit should be a snap to dial in. Very pleased.
This is great news!
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![]() I have a hard time putting it into words, but I strongly disagree with everything the NCAA has done to punish PSU. The wrong people are handing out the punishment, the wrong people are being punished, and the victims are seeing none of the benefit. |
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Expert![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Catwoman - 2012-07-25 1:11 PM Found it. I have a bike test on the schedule for this week. The standard 5/20 minute test protocol. It will be indoors on the trainer. The 5 minute test is never a problem as I can do anything for that long. But I always seem to go out too hard on the 20 minute test and fade towards the end. The numbers from my 5 minute tests are always a lot higher than the 20 minute test. Would it be better to build towards the end of the test? Or try to maintain steady power throughout the entire test? Ride at a known reasonably harder wattage for the first half and then ramp it up every few minutes? Any other helpful hints and suggestions would be greatly appreciated! Here is my last 20 minute test using the same protocol. http://www.trainerroad.com/cycling/rides/45317 I did the 5 minute portion at my 20MP. The 20 minute test is basically done at a steady power and then the last 2 minutes giving it all I have left. I felt like I nailed this test as far as effort. |
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Expert![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Anybody getting in on Pre-Order 2 for FLO wheels? I am strongly considering. |
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![]() | ![]() tri808 - 2012-07-25 12:25 PM I have a hard time putting it into words, but I strongly disagree with everything the NCAA has done to punish PSU. The wrong people are handing out the punishment, the wrong people are being punished, and the victims are seeing none of the benefit. I agree with you but at the same time I struggle to see how you punish the university without punishing the students. Its a tough one. I think they will come through it tougher then they went into it though. And hopefully other schools will learn a lesson through PennState. I would hope that the university would take care of the victims independant of the NCAA punishments. |
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Pro![]() ![]() ![]() ![]() ![]() ![]() | ![]() rymac - 2012-07-25 3:47 PM Catwoman - 2012-07-25 1:11 PM Found it. I have a bike test on the schedule for this week. The standard 5/20 minute test protocol. It will be indoors on the trainer. The 5 minute test is never a problem as I can do anything for that long. But I always seem to go out too hard on the 20 minute test and fade towards the end. The numbers from my 5 minute tests are always a lot higher than the 20 minute test. Would it be better to build towards the end of the test? Or try to maintain steady power throughout the entire test? Ride at a known reasonably harder wattage for the first half and then ramp it up every few minutes? Any other helpful hints and suggestions would be greatly appreciated! Here is my last 20 minute test using the same protocol. http://www.trainerroad.com/cycling/rides/45317 I did the 5 minute portion at my 20MP. The 20 minute test is basically done at a steady power and then the last 2 minutes giving it all I have left. I felt like I nailed this test as far as effort.
your w/kg is significantly higher than mine have you tested recently?? That was back in April right??
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Pro![]() ![]() ![]() ![]() ![]() ![]() | ![]() Catwoman - 2012-07-25 1:11 PM Found it. I have a bike test on the schedule for this week. The standard 5/20 minute test protocol. It will be indoors on the trainer. The 5 minute test is never a problem as I can do anything for that long. But I always seem to go out too hard on the 20 minute test and fade towards the end. The numbers from my 5 minute tests are always a lot higher than the 20 minute test. Would it be better to build towards the end of the test? Or try to maintain steady power throughout the entire test? Ride at a known reasonably harder wattage for the first half and then ramp it up every few minutes? Any other helpful hints and suggestions would be greatly appreciated!
here is not how to do it http://www.trainerroad.com/cycling/rides/45150 i have too many spikes, and not clean like Ryans. The 5 min sucked, but i felt better and better as the 20 went on. compared to the other 20min i did, where the 5 min was awesome. Regardless i still do not put out power smoothly like Ryan, it looks like i ride a series of hammer and rest periods, which is typical for me at that time of the year (april as well) as i was doing a lot of 1-2 min anaerobic threshold intervals. I really should Re-test, it would be interesting now that i have lots of 3-4 hour rides in and a couple half iron races and have not been crit racing.
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() You guys are both looking strong. I was around 240 FTP / 150lbs (~3.5 w/kg) up till my injury... don't even want to hazard a guess now. I think I'd be lucky to hold that power for 20 minutes, currently. Luckily my strict Z2 aerobic power level didn't seem to change that much. Just lost some of the top end. |
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