Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED (Page 13)

TriPatrick - 2011-01-28 11:28 AM Friday: 1 hour am run 
Saturday: 3:30 ride/ 30 run  Brick
Sunday: AM 1:30 run   :45-1:00 easy spin PM

thndrcloud - 2011-01-28 9:57 PM

220 - age is a load of malarkey.  If I were to follow that my Max HR would be 187 but I consistently hit 200+ at the end of races.  My last test on the bike indicated a lactate threshold of 184 while my last run test gave me an LT of 189.  Those values indicate a Max HR of 201-210 for me which is inline with what I experience in races.  I've never done a test for swimming but based on RPE I would say that an effort that averages in the 170's feels about the same as a run in the 180's.

My HR is naturally on the high end.  My father in law red lines below 150 even though his max would be around 160 according to that formula.  If you want to train based on HR you should do some testing to get your zones set properly. 

grownassman161 - 2011-01-28 9:33 PM

You hit on a couple things I struggle with without even knowing it. Breathing is tough for me. I forgot to post that my HR right after the 400 was 138. To me this seems low for how heavy I was breathing at the end of the swim. Is HR much different in the water than it is with running or biking? I'm 24 so Max. HR should be 196 (220-age). I only did the workout this way to get a feel for my tri next weekend.

I did celebrate with 3 beers (miller high life, reminiscent of my college days partying in the dorms even though that was only a few years ago). I plan to get into longer workouts in March, the pool is open later starting then. For now I have about 30 min. or less depending on when I get out of work and get home. I'm really looking forward to those longer milestones. I found myself thinking about doing a full ironman somewhere down the road and wondering if I'll ever make it but I know one day I will.
Thanks Cam!

thndrcloud - 2011-01-28 10:09 PM I took today off.  I'd considered throwing in another swim but the little dude was very against going to the gym and since I had other things to deal with today I threw the idea out the window.  I did get an impromptu workout in during my oldest daughter's guitar lesson when my other two instigated a game of capture the mommy.  It wasn't a true interval session, but lots of sprints and short anaerobic spurts.  Even better was that today was the first day I haven't taped my toe and so far I've got no pain or swelling.

Tomorrow I'll be doing a 1.5 hour ride on the trainer and, if things keep going my way, on Sunday I'm going to try a short run.

The real fun is starting an allergy elimination diet with the family tomorrow.  My 7yo daughter and I both have diagnosed ADHD and we're looking into food allergies as a possible cause of some of our symptoms.  For the next week we get no wheat, dairy, egg, sugar, soy, cocoa, cola, corn, preservatives, food coloring, citrus or peanuts.  During the second week we'll be adding those items back in, one per day, to see if they affect us.

I'm a little nervous about how changing up my diet so dramatically will affect my training, but since I'll still be eating a pretty well-balanced, and definitely healthier than normal, diet it should be all right.  I'm just hoping that if anything comes up it's something I won't mind losing like the food coloring or preservatives.  Better to find out now before I have my nutrition planned for my HIM though.

cam111 - 2011-01-29 9:21 AM William, is the Marriott Springhill Suite on Galveston Island, a convenient place to stay for the Texas 70.3?  Thanks, C

cam111 - 2011-01-29 2:49 PM OK, William - How's your pride after the ex-BF challenge?

grownassman161 - 2011-01-30 1:16 PM I did a brick today. bike to run which to me is the most difficult transition physically. The bike was slow cause I was with my wife but the run splits were great. Its so weird cause I thought my run splits were going to come out about 30 seconds slower per mile than they did but somehow I was carrying a fast pace. I had that strong feeling like I was pounding the ground with my feet but thats only from the change of the biking motion to running.

triritter - 2011-01-30 4:18 PM

how did you do in this? I heard about it. I tried to get my ultra running buddy from NY to come down and do it.

triritter - 2011-01-30 5:32 PM I hope everyone is had a good weekend. I am loving the interaction the group is having on here. It's a bit hard for me to keep up with everything but I saw some good post and glad to hear you are all improving. Please ask any questions or concerns you have. I just realized my first race is about 2 months away.

grownassman161 - 2011-01-30 3:40 PM

My race is super bowl sunday (400 pool swim, 13 bike, 2.2 run). Going there to finish since its my first but also going to finish as hard as I can. Any advice on which day to take off before the race. I was initially thinking of the plan below for this week with all the workouts being easy so that I will feel fresh.
M- Swim (800 M like I did this week)
T- Swim (600 w/drills)
W- run (an hour with a group of marathon & tri guys @ 8:30 pace)
th-  off
F- Run
Sa- Bike (maybe an hour at an easy pace)
Su- Race

Any thoughts on what to change? Should I do the Wed. run shorter and a bit faster?

triritter - 2011-01-30 3:29 PM

haha are you talking about the group ride this weekend? I pulled the whole group and he sucked my wheel pretty much the whole time, passed me once and then I  blasted by less than a minute later up a hill.

cam111 - 2011-01-30 7:12 PM

roadrhino - 2011-01-30 8:34 PM Beat my goal on the half marathon today...despite less-than-ideal weather conditions (luckily the predicted thunderstorms stayed away, though). For Monday I have on tap an easy 45' spin and 1500 in the pool. Good idea to stick with one or both...or take a rest day?

grownassman161 - 2011-01-30 7:51 PM

Depends on your training and how beat up you are from the half. I always think movement is key after events like that. Maybe one day off but then get going again I would plan a couple days worth of easy workouts for yourself then by the weekend get back into harder or longer stuff.

What was your goal time vs. actual? Good job on beating your goal!

grownassman161 - 2011-01-30 4:40 PM

My race is super bowl sunday (400 pool swim, 13 bike, 2.2 run). Going there to finish since its my first but also going to finish as hard as I can. Any advice on which day to take off before the race. I was initially thinking of the plan below for this week with all the workouts being easy so that I will feel fresh.
M- Swim (800 M like I did this week)
T- Swim (600 w/drills)
W- run (an hour with a group of marathon & tri guys @ 8:30 pace)
th-  off
F- Run
Sa- Bike (maybe an hour at an easy pace)
Su- Race

Any thoughts on what to change? Should I do the Wed. run shorter and a bit faster?

roadrhino - 2011-01-30 7:34 PM Beat my goal on the half marathon today...despite less-than-ideal weather conditions (luckily the predicted thunderstorms stayed away, though). For Monday I have on tap an easy 45' spin and 1500 in the pool. Good idea to stick with one or both...or take a rest day?

adubtri - 2011-01-31 6:43 AMIt was awesome!!  I made my goal and stayed at a constant and steady pace all the way up.  Finished in a little over 14 minutes.  The event goal to beat was 6 minutes flat - wasn't going to do that!!  haha  Next year my goal will be to get it under 12 minutes.  William you should get all your running buddies and do it with our team.

Hey Teddie, you should do it with us next year.  Here's the event we do: www.bigdclimb.org.  The other event makes you raise a minimum of $200 just to climb, the Big D doesn't.  :-)

adubtri - 2011-01-31 6:43 AM It was awesome!!  I made my goal and stayed at a constant and steady pace all the way up.  Finished in a little over 14 minutes.  The event goal to beat was 6 minutes flat - wasn't going to do that!!  haha  Next year my goal will be to get it under 12 minutes.  William you should get all your running buddies and do it with our team.

Hey Teddie, you should do it with us next year.  Here's the event we do: www.bigdclimb.org.  The other event makes you raise a minimum of $200 just to climb, the Big D doesn't.  :-)

kussmaul - 2011-01-31 9:15 AM

Establish a reason why you are bias in the case you can most likely get out of it (or so I've heard).

triritter - 2011-01-31 7:29 AM

Should I do Saturday one after another with transitions included? I'll have to get my wife on board if I do to take stuff from the pool back home

I already made some changes based on thoughts and schedule.
M- did my swim (700yd)
T- Yoga and run (45 min.)
W- Swim (Drills)
Th- Run (32 min. with strides)
F-off
Sa- 500yd swim, 15 min on bike, 10 min run w/some strides on the golf course after.

roadrhino - 2011-01-30 9:03 PM Yeah, I thought the swim and bike would help loosen all the tightness, so I put it on my plan when I was making my HIM training program. Everything this week is scheduled to be easy until Saturday. Might just see how I feel in the morning. My goal was 2:30:00 and I hit 2:28:36. It was my first stand-alone 13.1...and I redeemed myself from my embarrassing HIM run from last year.