bcagle25's Endurance Ninja's - Closed (Ninja school is in session) (Page 11)

Ok everyone I want everyone to post 3 ket workouts for this week. These key workouts should be 1 of each discipline, and be the workout that will benefit you the most, it can either be hard, easy, short, long, etc, but just be the one workout that you can gain the most from. Make sure these are the workouts that you do not skip (no matter what) and when you do them, you really kick it's butt! I want to try to get everyone to start doing this every week and start to make training a bit easier on focusing on a bit more. I'll post mine in the morning.

Anyone watch the aussie open final? Talk about endurance!

3,450 in an hour... to me that's just awesome.

Well done!!!

This is going to be easy for me. Next weekends workouts will be key. I keep finding too many excuses to miss workouts on the weekend, which is when my longest workouts should be.

So Saturday am swim 1900yds, pm run 5.5 miles. Superbowl Sunday bike 25 miles.

Coach has me lined up for 10 hours this week divided among 3 sessions of each with 2 strength sessions as well.

Swim - R: Paddleset

Bike - W: Overgear workout for an hour in duration

Run - S: 60 min fartlek run w/ concentrated efforts

Crazy IM set done this morning in the pool, coach really dished out the pain for us today.

Warm-up:
200swim
100kick
200pull
4x50 25 IM order, 25 free, all on 15sec rest all steady
Transition Set:
4x75 kick/drill of choice/IM rotation build to mod-fast.
4x25 on 15sec rest. #1 choice stroke, #2 free build, #3 easy, #4 fast
100 easy

Mainset 2x through.
4x25 IM order on 15sec rest
50 easy free on 15sec rest
4x50 reverse IM order on 15sec rest
50 kick on 15sec rest
4x25 IM order on 15sec rest
Easy cd after

I guess if I made S Su instead it might give a better hint. R=Thursday, W=Weds, S=Su=Sunday

Yes, that is helpful on the bike fit question.  I got my tri-bike last year and the lbs that sold it to me put me in way too aggressive position.  I was training for IM CDA and got headaches everytime I had a long ride.  I "thought" I just needed to get used to the position, but never did.  I did IM CDA bike in 7 hours and had a headache for about 6 hours due to my neck position, it was the only thing that wasn't right that day, but I was used to it, so it wasn't a surprise, but I never wanted to run a marathon so bad, it cleared up as soon as I got off the bike.  So, I went the local tri shop and had a fit done, he raised my bars up and widened the aero bars, headache went away and I feel alot more comfortable. 

My HR increases are a little higher than my road bike, so I was wondering if that is normal? If you have a reasonably comfortable fit on your road bike and tri bike (I've had a bike fit done on both by same guy that is locally recommended), do you experience a higher HR on tri bike due to the more aero position? 

I will need to do more testing on it, it was just a quick observation I thought I would bounce off everyone.

Regarding aerobars on road bike discussion, you definitely need to spend time in the aero position to get comfortable with them and your body to adapt to the new position.  And you need a good fit, otherwise, like my experience they can be counterproductive and you can lose all or most of the benefits, if not a negative with a very poor fit.  You will easily pick up 1 mph with them even if you not in an aggressive aero position.

Edit:

My key workouts:

Swim tonight - first one since my shoulder impingement, went ok, a little sore.  Want to do postal swim really bad, but decided this was not the time, will do it in the coming weeks.

Long bike and long run on sat/sun are my other two key workouts.

Matt, good thought into holding off on the postal swim, anything shoulder related with injuries and swimming should always take a back seat for awhile. That is one joint that can have some serious damage done if pushed too hard.

I have never heard of the headache problems that you experienced, but I can see how a poor fit with an overextended neck could contribute to the problems.

As for you HR IMO I think you need to space out your aero bars tad and open your lungs up some more. Get more oxygen into your lungs and muscles which in turn will decrease you HR at the same power output.

What does everyone have on tap today?

I have an hour long big gear workout waiting for me when I get home with some tacos for recovery!

Good luck with those changes!!

Challenges are always a good thing.

I posted this in another forum and would like to hear anyones feedback or ideas. Let me know what you think would work.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=423150&posts=1&start=1