Shellback1998 Group - FULL (Page 11)

I agree! How were your times at transition? Yeah looking at HR on the bike can be difficult, but if your HR climbs to high on the bike defeats the purpose of watching your HR then. Training in the grey zone, is good for preparation but, that's where you tend to burn out faster in that zone. Sounds like you have a pretty solid background watching you HR though. What is your HRmax?

Scott

I can't answer that question as I never used strap before. Be careful making major adjustments on the bike though. The rule of thumb is 1mm per 100 miles on saddle adjustments. Sorry to hear about your back. Make sure to ice and put some heat on it. 

scott

Scott,

I am a type 2 diabetic and I take a shot called Byetta.  It is not actually insulin but if I recall correctly it helps tell my body to make insulin. 

Ok don't laugh when I tell you this.  Remember I am just beginning. In my mind I started a few years ago but the motivation to actually do it and not just think it took a little longer to start. LOL. No really my weight was so high that I did good to just walk around and had no stamina or energy.  I really am just starting but I love the feeling of "health" that I get after a workout, up until I sit down and then I get tired.  I do not focus on anything (eating wise) before I walk or bike.  I basically walk right after getting up in the morning but have read that I should eat 1/2 banana and 1 slice toast with peanut butter on it 15 minutes before I start.  Going to try this starting tomorrow and see if that helps. 

I walk 5 mornings a week with my other half and I bike2 days a week for an hour each.  I have been just getting on and getting up to the 60-80 rpms and just staying there while touring the neighborhood.  We have some hills that are small but make it a challenge to get up and I always am seated never standing while riding.  Other than that and being on the internet reading a lot, that is about my workout.  I am not working so I really have a lot of time, although I was down for a long time with various injuries so I have really let my body (strength and conditioning) get way out of control.  I am 43 yrs old living in a 68 yr olds body or so it felt until I started getting more active and moving around more.  I do all the stuff around the house like yardwork, housework, gardening, and anything else that needs done, except cooking.  I hate cooking as it stresses me out big time.  I am trying to learn more about cooking so that is not the case but it still is a stress.

I know I should be doing more but I really don't know where to start, and I sometimes struggle with motivation as I am doing this alone.  I am not able to buy expensive equipment or join a gym right now so it is all about doing what I can with what I have.  I will work on bumping the rpms up this week and I am also going to get a cadence keeper on my bike so I can make sure I stay in that rhythm. 

You mention base phase, what does that mean?  I just get on and go, I am not familiar with phases.  Really am a rookie with all this so don't be afraid to give me the basics. 

Thanks,

Avona

Hey Scott. My max HR on the bike is 166. I seem to have my runs monitored ok with HR monitor but the bike, not so sure. I generally have a short, medium and long ride for the week. I tend to keep my avg. speed at 30 -32 km an hour for my rides. I run 3 times a week doing intervals, tempo runs and long runs with varied HR zones. Iam am not sure of the HR zones I should be doing on my bike rides. Same as runs or not? What are your suggestions Scott. I generally do 2 of my rides at 80% HR . MY time on a regular 42 km ride will not change significantly. Thanks Kevin

Missed my long run yesterday because the wife was really sick so I had to take care of the kids for the day. She's really a trooper when it comes to being sick and honestly better than me about it although I get sick a lot less so for her to ask me to skip speaks volumes to just how bad it was.

Today would normally be my day off so taking yesterday isn't a huge deal but now the problem is it is pouring out today and looks like it will be for the next week. I can go do the treadmill but I really do hate it so. More importantly I don't have a trainer yet so it screws me for the bike for the week.

I was in such a nice groove.

Ouch that stinks. Well running in the rain really isn't that bad. However, might be a good idea to invest in a bike trainer, especially for the bike workouts during the winter. You don't have to go all out, but if you can find a fluid trainer, IMO, those are the best. Hope the wife gets better soon. 

Scott

everlong - yeah for you watching the kids while your wife was sick.  Life does seem to pop up and interrupt our perfectly laid trainning plans don't they.  We went from 0 kids for 8 years to 3 (2 under 2) within 4 years.  This pretty much stopped my training for years.  I am now fighting my way back and it is sooo much harder.  But it is great to have the relationship I've developed with the kids and it is fun to watch them grow into adults.  24 year old daughter ran the Turkey Day 5K with me this year and it was record cold.  She leaves for Guantanamo Bay (Navy) in July.  21 year old is 3 time all-american with a 72 V02 max.  19 year old is spending the summer with my sister north of here to help out with my aging parents and lucked into getting a job there.  I am so lucky to be a part of their lives and they encourage me when I get in a rut.

In the big scheme of things, you won't remember the day of training missed or the lost bike on the weekend.  Your kids and wife will remember knowing that you were there for them when they needed you around.

Best for the rest of the week. And since its the first time I've seen the sun for about a week I'm going to get out there and run quick before it goes away!!!

Linda

Well said Linda!

So I had USCG reserves this weekend and missed my workouts yesterday, but I did get the chace to make some tweaks to the bike, installed toe clips, straps, cages, or whatever they are called.  I've told the crew we're going to have physical/morale time this after noon as a little treat for all their hard work this weekend (going to play some volleyball I think), then I can't wait to get on the bike and do a short run this evening!

Hope everybody gets their week off to a great start!

David

Hi Scout, I used to use straps myself until about a year ago.  They do help keep your legs and feet in a better pedaling position vs not having them.  Moving from those to bike shoe clips is another thing.  Major boost in pedal efficiency! 

Did you have the guy at the bike store fit you for the bike?  Like our mentor Scott said, try not making adjustments on your own as they will affect your performance. It seems to me maybe you're reaching too far forward on the handlebars which could be causing back pain.  Is the pain in your lower back?  As for me, I have a numbness issue happening on my left big toe area after 40 minutes of cycling... I'm gonna try some eSoles soon and let everyone know if it resolves my problem.

~Roland

Way cool bike/run brick bro!  I think that's a good idea about increase your cadence before transistion as it will get more blood flowing to your legs... when I start my bike/run bricks, I plan on simulating a 60 - 90 second max transition time in between.  That could be a good short recovery time before the run that I plan to range  from low to high Z2 pace for the first test and go from there. Pretty much the same as how you're doing it.  Are we doing/planning this correctly Scott? =) 

~Roland

Got most of my run in outside.

Zone 2 low zone 3 for first 7 miles @9/mi.

Last 2 miles attempted LT run but got poured on and had to slow down. Ran 8:30 nonetheless. Was going to run 11 but my sneakers were soaked after it really opened up at mile 8.

No that's why 95% of my training happens before they are awake. I'm a very active participant in all aspects of their lives. That's great you get to run with your daughter. My oldest is very athletic and I might let her run a 5K with me this summer, she'll be almost 9.

Well slowly everything is falling into place...bought a 15 year old Trek 5200 Carbon with tri bars for $100. put in another $100 and works like a charm.

Question. has clip on pedals. Shoes for it are pretty high priced. is it worth it to get them for and Olympic Tri or just replace with basket style pedals??

Also purchased tri shorts.  Did a bike and run yesterday and they are surprisingly comfortable.

Hi Thor,

I think the clip on pedals are a good idea.  They help so much with your pedaling efficiency.  They take a little getting used to (I practiced leaning a wall and around the block before I went on my first ride).  Which shoes are you looking at?

~Roland

Hi scout!  Glad to hear there was no back pain after your adjustments  Looks like you were maintaining Z3 to end at Z4.  I'd say that's one really great workout! 

Yay!  You used your new HRM watch!  Did you mount it on your handlebars?  I remember getting bugged whenever I took a look at my watch while cycling so I made a mount for it.  =)

~Roland

Based on the highest HR i've experienced and care to repeat at this time for anything more than a few minutes :] of 171, (gotta remember I am a reformed smoker, so i'm guessing my HR thresholds are gonna be much lower then most folks) here is what BT calculated for me as HR using 171 as my LT....so I guess my ride was in the Z2 and my run was high Z2 to mid Z3.  My shorter, higher intensity runs have been high Z3, mostly low Z4, so i "feel" like this table is about right for me: 

What i don't get is that the Z3 on the bike was hard to "get to" if you know what I mean....felt like I was working fairly hard, but HR stayed pretty consistent at 148, (min 144, max 155), if I tried sustain a much higher avg, my legs were gonna burn out.  Is that normal?

Incidentally, swam 1650 this morning with my NEW tri shorts - had been wearing a baggy bathing suit - I shaved 17" off my 100 meter pace...whoop, whoop!  Still getting passed on both sides though by the "real" swimmers, hahaha.

I'm supposed to do a 40 min run at RPE 5/6 this afternoon, which i've read equates to Z2.  Looking forward to running with discipline!