SBR Utopia - OPEN (Page 107)

The throat thing could be the drastic change in our weather.  here's hoping.  I know it always does a number to me.  We woke up to pouring rain here but now we are getting a mixture of rain/snow.  I anticipate a snow run tomorrow morning.  The pups will love it.

This year will be our 16th anniversary, and we will be spending our third in a row in Lake Placid for IM. so, yes - your plans sound perfectly normal to me!

Happy anniversary, and don't go getting sick on spring break!

Climbing a mountain with your SO on your anniversary sounds normal to me too.  

I got my new wetsuit today.  I decided to try the Huub Aerious 4:4.  It feels great - it's a bit thinner and lighter than my Xterra and feels nice and flexible.  Now I just need for the ice to clear.....

Happy Anniversary!!!!!

Enjoy it

Congrats on the anniversary.  Last August was our 20th, and while we were together on the big day in Maui (where we got married), I did a Haleakala climb the day before

Feel better!

Good workout last night.  Jumped on a eliptical to test the heel, ran for ten minutes and it hurt, but not excrushiating.  Hope it stays strong was a little sore last night. 

But the workout was great and did spin class for an hour. Good stuff!!!!

Basketball bounces???  As in actually bouncing a basketball, as in dribbling, or is there more to it?

It's still snowing here but I got in a short slush run over lunch today. Weekend looks promising though.  I also picked up my bike from the shop. I took it in for a front derailleur adjustment, which I'd made worse apparently. While it was in I had it cleaned and spruced up a bit,  putting on a master link and new handle bar tape. The boys were not impressed with my cleaning or repair skills (which included some duct tape on the handle bars.)  I feel like such a hillbilly. 

Sounds normal to me too.  But is it also normal to completely drop your SO because you're going after a strava segment? 

Question - ran 35min on the treadmill at lunch.  Achilles felt good.  I'm still incing very day, taking the anti-inflammatories, and wearing a heel lift in my shoe.

Sooooo, should I stick to treadmill running, or can I venture outisde?  Given that everything is covered in snow still, I would only be able to run on pavement, no soft surfaces.  Also wondering if I should worry about how to bump the mileage back up.  The run today was just over 4 miles.  I also couldn't believe how high my HR was for the speed I was at.  Guess that happens after almost a month of no running.

That'd be a tough sell in my household.  lol

Hum, I would think outdoors, even on pavement, would be easier on the achillies anyways.  I say let your body be the judge.  Keep it slow and easy and be ready to bail.  I'd probably keep the runs pretty short though until they start to feel pretty easy.  Shouldn't take you too long

That sounds AMAZING!!!

Agree with this.  Anytime I'm coming off some sort of run injury, I plan on a short run and keep it close to home going by my house a few times (rather than an out and back) so I have lots of opportunities to bail if I need to.

All's fair in love, war and Strava.

ha ha...we already had the Strava discussion. I promised to be laid back

Question for the group regarding bike intervals:

We commonly define threshold as 95-105%FTP and typically we want to do the least amount of work to generate the training response we are targeting.  So, with that said, what would be the benefit/rationale of doing alot of work in the 100-105% range?  If we can get the response at 95% then why push much higher?

Thoughts?

Interesting perspective.  I guess it depends on if you are getting the same training response (ie fitness improvements) from doing threshold workouts at 95% as you are at 100-105%.

For me...something like 2x20's at 95% is pretty tough...usually because I do such workouts in the afternoon...after running in the morning.  I almost never can do these at 100%, let alone 105%.

But if I could do them at 100-105%...it probably means that I have to readjust my FTP, and my new 95% becomes my old 100%. 

I'll do that too. Since it's different, some things could be easier or could be harder on the problem area. So I go slower than I had been and probably shorter too. At least the first time out and see how it responds. Not just during, but afterward too as some soreness may show up later.

So FTP is the effort you can hold for an hour right?  If you don't go above your FTP how can you increase your FTP?  Wouldn't you always just be maintaining it but perhaps building up to maintaining it for longer?

I tend to do 2 x 20's in the 95-100% range, and also bump if I'm hitting or going over 100, but by like 5 watts or so at a time.

This may not be very definitive, but I'll change it around depending on how long I'm going. If there is only 1 x 20 min, I'll go harder. I don't think the response happens immediate and getting to that point doesn't follow a specific curve to reach it. If you remember the Daniels Intervals discussion, it was VO2, but it's not *that* different here. He assumed the time to reach the saturation point was the same, or that it followed the same curve all the time. He may have done that for simplicity. Skiba later clarified on an ST thread that by going over Critical Power, one will eventually reach that saturation point for VO2. It will just take longer when barely over vs higher up. So when doing less, I can go higher up to get a little more time at that point and some more aerobic stress from working harder. I would think it'd be sorta similar for threshold hold in the sense of following the curve up to the saturation point.

I also do it now and then so that it's different and to challenge myself. Kind of avoiding complacency.

When I was thinking about this initially, I immediately tried to compare it to Daniels, so nice that you used that as a reference.  I can see how we start to get the VO2 benefit as we work longer at the higher end of the threshold range.  

Cross country winner That's cool! Does he like to run?....or is he just really good? Heard a rumour that our best kid on the high school team just does it for her parents. Oh well......

I am stressing about how to motivate the kids to run a little year round. They are into so many sports and clubs....I am just a team mom...not a teacher.

Melissa did you get accepted into school? ...and I love idea of races that mix in other sports.

I am just now starting to have more than one level of effort on my bike. I am gaining ability to do hills...finally. I do best riding three times a week but sometimes its only doable once in a week. I am picky about where/ when I ride due to safety issues. I keep forgetting to try the bottle pick up exercise Rusty.

Shoulder issues...... mines still not right. My pt exercises make it worse. May get re-eval. So definitely don't put a shoulder issue on back burner if you are ancient like me at 51 million years old, lol

Been trying to run some with other folks. unfortunately it usually entails a greenbelt. I think ours must have a underlayment of CONCRETE.....below the crushed granite. My legs don't like greenbelts or treadmills much....put me out in a pasture and I can run all day and my legs are fine.  Son has mountain bike race tomorrow. Means we get to camp out in a muddy pasture the night before so he can do his pre-ride. ugh...and a cold is trying to get me.

Question - Anyone altered a tri sho velcro flap - by lengthening it?

Bought the Specialized trivent expert thru a club deal. I have very high arches, and the velcro closure
on the right shoe seems just a little off, in order the get the velcro down and tight so it doesn't pop open with some flex is to crank it down tighter than I would like. if the flap had just another 1/4 or maybe 1/8 inch, it would be  fine. No issues with left foot.

Thoughts? Is there a way to stretch the velcro flap a little? Add additional velcro to the flap (may look a little trashy, but not too concerned with that).

Honestly, when riding I don't really notice the tightness, but on occasion if I flex hard, it will pop open

Was hoping this made sense as it's Friday and it's 40 & sunny out, so I really wanted to get outside for a run.  Threshold and VO2 don't quite follow all the same things, but they both do have the idea of working close enough to the points for the targeted adaptations to occur. VO2 will will reach a saturation point and then won't go any higher. The lactate will keep on increasing, but the amount present will go up sharply once the threshold is crossed as the body can not clear it as fast as it's produced anymore.

Also, I think in the Daniels part (and maybe some others), they brought up keeping closer to the targeted areas. It's possible to work both to a degree, but it tends to not be as effective. You fatigue too fast too keep up high enough for threshold (as compared to just under) and it's not really high enough to be at VO2 for all that long. So kind of a no-man's land in doing some hard work, but not as much benefit as one might think.