Slornow and Wannabefaster's mentor group...Closed (Page 11)

Did a VO2 session on the trainer on Friday = 8x3 @ 112% with 2 minutes rest at 60%.

Foolishly did a longer 14 km slow and easy run on Saturday.  My legs felt quite sore on Sunday so took a rest day.

1.5 hour endurance ride tonight at around 75%.

Question for the group - is HR data from a Sprint useful to determine LTHR?

I did 6 sprints in 2015 - 3 x 20 km and 3 x 30 km bike legs - and the average HR for the last 2/3 of each race was fairly consistent, ranging between 171 to 173 bpm.  Unfortunately, I didn't have my PM for any of these races but  I'd say they were all fairly hard efforts.  But not so hard that I blew up on the run. 

I don't train with HR on the bike, but I had calculated my LTHR to be around 162.  Would the HR from these races suggest that my LTHR was higher and closer to 170?

FWIW I had calculated my running LTHR at around 172 but haven't retested in awhile. I suspect it may be a few beats higher at around 174 or so.

Ditto on the Huaka - I bought a pair at of all places, the Toronto bike show.  Love them so far, and it's all of run in the past few months, although my running has been rather non-existant since the beginning of November.  Very badly need to reform good habits or else the beginning of race season will be miserable.

X2

Thoughts on the use of a pull buoy?  My swimming really fell off, and I swim better with a PB so as I try to refind some volume I'm relying on the PB as it gets me through the sets better.  I'd be wearing myself out a bit more if I didn't use it at the moment, and figure it wil help as a bit of a crutch but also lets me focus more on my stroke when I do use.  Everyone always seems divided on the subject with some saying ditch it, and others like Brett Sutton say use it to your hearts content.

... you're forcing me to admit that I haven't done a CP20 test in ages (did I mention that I hate testing!)

I will check the last one, but it would have been well before the 2015 race season.

I'm in the same boat and one of my goals for 2016 is to drop my addiction to the pull buoy.

Its easy to justify if every race I have ever done has been wetsuit legal, although I have heard rumours of a few past races in Ontario where wetsuits were forbidden.

Ha-Ha - that is a great photo! Cheap or expensive doesn't matter - you gotta take care of your bikes! My road bike is white, so I have to clean it constantly, at least a good wipe down after every ride. I will admit I have had mine in the shower a couple of time over the years.

And Brian - I just saw your picture of Folsom Lake - it is funny with the "No Lifeguard on Duty" sign in the foreground, but that is really crazy!

Neil - I am squarely in the "don't use it very much" camp (although I might have to once I can ever get back in the water!). I use it during masters when it prescribed, but that always seems like it is in combination with paddles. Here is what you can try: get to where you can swim 200 yards with an ankle band, Then when you swim freestyle it will fee just like you do now with a buoy!

Wow! Lotta love for Hokas in the group - must be a room full of triathletes! I kid, I kid.

 I do think it is funny when we talk about a pair of "lightweight" trainers we are often talking about a shoe that is 9.5oz or more. Shoes are of course a very individual taste, and who doesn't hate when their favorite shoe gets a new-model makeover??

I am of the school that you run like you run and you can get in big trouble trying to fix it. I am a relatively high cadence mid/forefoot striker depending on the pace. I have a goofy left foot that strikes waaaaay on the outside of the ball of my foot, so I go through left shoes like there is no tomorrow. Because of this I have found what works for me is a very neutral shoe (as stability shoes cause me to roll my ankle), slightly ramped with some cush just where I need it up front, and no heel counter to speak of. So what has worked for me for the past several years is the Brooks Pure connect, which is plenty of shoe for me. I haven't ever worn the "pure cadence" which is the "stability" version in their "Pure" line of shoes. but it is built similarly no heel counter, and cush only up front. because of the narrow, rounded heel in these shoes I remember them being a little freaky at first, but you come to realize how much you come to rely on that big extruding heel cushion that most shoes have  for stability rather than your own balance and leg strength. Admittedly this does make them about the worst walking around shoes I have ever owned, but hey, they are running shoes, not Rockports.

For trail running I love, love, love Innov8 X-Talon 212s. Those jokers are incredibly light and offer so much grip over a wide range of terrain from wet, dry, hard and soft they just cannot be beat if you don't need a lot of support.

Neil-I am with you on the PB.  I find that once I start using it in a workout I have a hard time getting back to sets without it.  Lately, I have been using it a lot as I have been trying to work on bilateral breathing.  I do find that I rationalize using it at times..."well at least I am swimming"...."I suck whether I use the buoy or not." Little things like that.

I find that I keep at swimming now with the hopes that I don't get any worse.  There was a point in time when it was with the hope of getting faster.

Welcome back, Jim!

Right now I would normally be swimming masters 2x per week at 4200 ~ 4500 yards per. I can maintain well on that.

Early spring I would add another similar session, and by race season I am at my best when I am at 4x 4200 ~ 4500 yards per week.

In the summer though one of those 4 might occasionally be OWS for about 1.5 hours vs. masters.

2014 I was around 480,000 yards  (40,000/month)

2015 was just over 400,000  (33,500/month)

I vary between 25,000 and 50,000 a month depending on motivation. I suspect this year I will average 30,000/month or somewhere in that range.  At this point I don't seem to  be making any gains in the water so feel the time may be better spent increasing run and bike volume.  I swim at least 3X a week and typically workouts are in the 2-3,000 yard range.

WARNING! Beware of Stuart's tennis ball drill...it is a killer. Stay in the shallow end of the pool.

Thanks for the feedback everyone.  I'm in the same camp as Randy, as in I want to get faster in the water but don't know that I have the willingness to invest what is needed to make that happen - my goal this year in the water is to be very fit so the HIM swim distance doesn't impact me by beginning/mid-run.