Razorxp Group Is CLOSED (Page 12)

I have huge respect for the mentors here.  It's really hard to make suggestions without knowing people and seeing how you ride. The most we can do is talk about our experience and what worked for us.   The goal on the bike is to do it as quickly as you can and still have enough gas left to run a half marathon.  My training hasn't changed much between the half IM I did in Sept and the full next September.  I am just going longer faster than I did last winter.   We need a good base.  I do three 60-120 min workouts and one long 3 hour one.  The intensity is the key, I think.  A couple feel very hard...pushing the VO2 max at times with short bursts of 30 to 120 secs...RPE 8 and above..stressing the cardio... with like 3 sets of 3 and then extending them as it gets easier.  One of mine focuses on single legged drills and Strength Exercises, which are low rpms at high watts ...the feeling of climbing hills...  One is longer and supposedly less intense ride though since the Computrainer came into my life, I end up riding 3 hours on a hilly course and it turns out both long and intense. 

For the half IM the workout times were on the lower end of those ranges.  Now with the full IM, it is on the longer.

I've also taken to doing short bricks off the bike on the short efforts.  

Really, the 56 miles of the half IM was really fun for me.  I loved that distance of a race....long enough to really get into the ride instead of a short hard effort and then bam, it's done.  You'll do great. 

Again, if you are looking for a good explanation of bike workouts and some ideas on what to do...Carmichael's The Time Crunched Cyclist really is good for short races of 3 hours or less.  






       

My pleasure - I used to play hockey but got a bit old for that. To many young guys still think they have a shot at the NHL or there might be a scout watching LOL. Don't want that hassle or risk of injury anymore so I took up curling just last year and love it.

Have a great day.

KC

Edited by kcgolf 2011-01-04 11:06 AM

Iceman - You are an inspiration - AWESOME.

KC

Edited by kcgolf 2011-01-04 10:42 AM

I have a question - to reply to someone's post do you hit reply or quote?

KC

Genius in its simplicity!  Thanks!

Jason -What type of rides are the two -1 hour rides during the week? 

Similiar to what Scott said - if you can mix in some good interval or hill rides on one of those days and then have your long ride it should be enough.  Also depends on what you are goal is for the HIM?   Are you planning to push hard on the bike or are you planning to just finish the race strong with more emphasis on finishing than concerned with what your time is? 

Being my first HIM last year I didn't really push hard on the bike because I was concerned about having enough left for the 1/2 marathon (plus it was 100 degrees that day -haha) Looking back I am glad I did that because, again like Scott said, I really enjoyed the bike ride and finished the race strong without cramping or bonking.  Overall a great experience - this year different story - I plan to  hit the bike really hard.  All a matter of what you are trying to accomplish.

But to end my rambling I would seem to think that your plan looks good for the biking. You can always adjust it if you think you are not riding enough.

Deborah -Good call on the ziplocks!  Works like a charm - I used to write my workouts on my hand until I saw someone at the pool doing just that -haha 

my plan is to finish and enjoy it.  although i say that i am ultra competitive and imagine i will push harder than i think.  i really need to keep focused and not go out too hard. 

the 1 hr rides (due to time issues) will be on trainer with a spinerval dvd.  i have felt like i get good workouts from that.  i will see how i feel in a month and adjust if needed.  i feel like all these questions will be answered once i complete my first but until then i feel a little clueless. 

Tim,
Thanks for the reply.  I guess time will weed this one out.  I am back out on the road tomorrow so I will get a good gauge on the pedometer.  Also, I did have to calibrte it.  As for the heart rate, as I said I felt fine so I guess I will play that one by ear also.

My January goals are......

Bike:  up to 15 miles a week, getting the mechanics down.
Run:  Increase mileage and speed to get closer to 5 mph
Swim:  Start back swimming, working up to 500 yards at a time.

I know for some of you this sounds small, but I am new and plan on getting this right (or as right as I can)  Baby steps feel right.

Jason -  I know you have done some sprints but are you planning on doing any Olympic distance races before your HIM in May?  With the swim being almost the same distance and the bike and run longer than a sprint it might help a little to make some adjustments for your HIM.

Hey - I am a raw newbie as well and I only wish I could swim a 500. So don't worry, you and I can compete for who the most inexperienced is  

KC

Edited by kcgolf 2011-01-04 4:41 PM

That is what is great about this sport is that you are mostly competing against yourself.  Some people train 20 hours a week some people train 2 and everyone gets something different out of it.  Never worry about how your training logs compare to others.  That is great that you are starting small and building up. 

Jason with the riding ? I would ask you what your goal is? Finish? Finish high? Or just finish without too much pain? I personally would do one hard short workout, one long and a recovery ride if you want anything but a top finish. The other ? Is how much time do you have or want to train. ,,,, Deb that is so simple but 1 have never seen anyone do it. By the end of my workouts the in was unreadable.,,,,, Court, we were all there and your workout is just as hard for you as mine is on me. It is all relative. There are days i wish that was my workout :-). Regardless build up slow on run. Wayyy to many injuries when people jump in too fast. Key for you and all of us is doing regular workouts. Its been proven over and over consitant workouts help you improve best...... Kevin, im on vacation in fl. I got alittle luckier with the weather 73 today. ......Sorry for the format issue freaking apple

Edited by razorxp 2011-01-04 5:06 PM

Here's a question regarding race day.  How important is it to train the body to work hard at an early time of the day (like the start of a race)?  I work very early in the morning at 6:00am so the morning workouts are non-existent for me.  I have some hard-core marathon friends that train early mornings when their race day nears.  Opinions???

WOOOOHOOOO! AWESOME SWIM!  It felt great and I am tired "just the right way" to know that I put in a good workout.

It was funny because half way through my warm-up a faster swimmer got in my lane.  I had to tell myself to stay with my warmup pace.  Ah well, good mental training for a race when I need to stay in my game rather than try to keep up with the faster people in the specific disciplines.

i would like to but have not found one near me before may.  i will look again. 

 i am good when it comes to most food but i cant resist anything with chocolate in it.  i will eat it until i am sick.  i figure if your going to eat somehting bad you might as well make it worth it and eat alot of it.

my goal is to finish  and give me experience to one day complete an ironman.  i am sure it will be painful:-)

My new favorite place to hang out

Edited by kcgolf 2011-01-04 8:18 PM










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Swam 1200 drills and swimming this morning @ masters. Hard bike tonight.  3 X 20 mins @ 85% and 50-60 rpm with 3 X 1 min pops of 120% @ 5, 10 and 15 mins into each interval. 90 mins total with warm up and cool down.  Rough stuff.

Food weaknesses?   Nope, wouldn't know anything about that. 

LOL ok, that's a bold faced lie.  I LOVE food, I think about it, watch it on T.V, dream about it - you get the picture. As far as anything in particular....Indian food, pizza, french bread, Kate's butter, steak, mashed potato. The list is endless.

It's not unknown for me to drive from MA to western PA to get a burger I saw on the Travel channel, or up to Montreal for Greek food. I am sick I tell you!


4 mile run this evening.

I'll try and interpret for you KC

He rode for 20 min at a pace he could sustain (85% of his maximum speed) and kept the pedals turning 50-60 revolutions each minute (which is considered some what low) and then every 5 minutes he would go as hard as he could (120%) for one minute. He had a 15 minute warm up and cool down at and his total time was 90 minutes.

Did I get that right? I'm still learning but thought I'd see if I got it right!  

So today is officially my first missed workout

I was supposed to get off work at 4. So I planned on mixing things up and hitting my workout this p.m. However, I left at 8. At which time the gym has already closed -

and my bike is still busted.

Because I didn't get off at 4.

And the LBS closes at 6.

And I work the next two days until 8. So my bike will remain broke until Friday.

So I'm moving on to tomorrow. And I'm just glad I still have 7 1/2 months until my HIM and this week and next are actually just the first two weeks of the real plan copied because I need two weeks of filler.

Edited by sanhador 2011-01-04 10:40 PM