Jamie's HIM/IM Training Group-CLOSED (Page 13)

syscrash - 2011-01-25 4:27 PM Let's see if I can post a file.....nope...it's too big.  If you want it and haven't already posted your email address, send me a pm or post your email and I'll get it to you tonight.  Just as a disclaimer, the vast majority of the work in this excel was done by someone else (who's name I'll look up later so I can give them credit). I just added a few things and tweaked some stuff to my goals/tastes

mpdiotte - 2011-01-25 5:37 PM

PM Sent 

nuttysami123 - 2011-01-25 7:05 PM

Jamie- you bring up a great point about picking a plan, a course of action, and sticking with it. I posted this on the IM/HIM message board last week and didn't get but a couple of responses.. My plan officially starts next Monday. I have been diligently working all winter on a swim/run maintenance plan- but improving on the bike (with some definitive goals in mind) by following Jorge's winter cycling plan v3.0. I am in week 8 of the plan. It is kicking my butt hard. And, my wattage has greatly improved. I train with a powertap. Jorge's plan is 20 wks. long. My question to you and to the group is this: do I start my plan next Monday as is.. follow it completely to the T or can I follow the swim/run part of it and continue with Jorge's plan and see it through til March then pick up with the bike portion of the plan (by then, the weather might be decent to start riding outside)? My A race is Muncie 70.3 in July. I plan to bump up to the Don Fink Competitive plan this after after using the intermediate plan last year for my HIM that I did at Cedar Point. I had good luck with that but this year, I want to get faster and train much smarter, with purpose. 
Thoughts, comments welcome! Thanks!! 

mpdiotte - 2011-01-26 1:01 AM

So here is how my sweat test went.

Trainer Session
60 min
50 min in areo
Avg HR 135
Distance 25.36k
Speed 25.35 kmh
Starting Weight 175.6
End Weight 175.0

I drank one bottle of G2 Gatorade 591ml 40 cal total in the bottle. I'm now not sure what all this means, maybe someone can explain the rest to me in plain English.

Tomorrow I've got another 1hr trainer session and about 30 min swim

 

clewis38 - 2011-01-26 12:54 AM

My local Gold's Gym has a weekly triathlon swimming class (freestyle only).  This week we did some distance intervals and got in 3,200 yds in 57 minutes.  For the swimmers out there, this is no big deal, but for me this is awesome.  It's the furthest I've ever gone in 1 hr.  If I had realized I was just 200 yds away from 2 miles, I would have used the last few minutes to get there.  Next time, I guess, but I'm pretty pumped about that workout.

Also did 60 minutes of speed intervals this morning on the TT bike.  Good training day.

JBougher - 2011-01-25 10:38 PM

Stall Out Testing tonight 6X with 10 min easy inbetween...went better than last week at least...total time in the saddle 1 hour.  90+ in aero...seems to be getting easier to be in the aero position. 

dhopman - 2011-01-26 11:19 AM

I'm wishing I had a power meter with all the recent discussion on this thread. I just go on RPE so I have no idea if I'm getting faster/stronger.

This is the final week of training block 1 for me, supposedly a "recovery" week. It's hard because I feel great and want to keep pushing myself. I hit the pool last night and had a pretty good workout. I decided to try 5 x 100's on the 1:45. I made the set fine - a little gassed at the end but not too bad. Can't wait until I can do 10 of these. Maybe a couple more weeks I'll be there.

So we used to do a "question of the day" (QOTD) on a previous mentor group. Thought I'd see if it catches on here.

QOTD: What's your favorite race you've ever done and why? It can be a tri, a running event, etc.

AOTD: Mine is easily Wildflower. I've done the long course (HIM) as a relay twice and the Oly once. Everyone camps out for the weekend like a big festival, college chicks in bikinis work the aid stations, they do "naked runs", just lots of fun.

dhopman - 2011-01-26 11:44 AM

I do wear a HRM most of the time but I rarely pay attention to it during training, and rarely after training. I guess I just never know how to interpret the data. I have no idea what my zones are. The standard ones on my Garmin tell me I train in zone 4 all the time which can't be true.

The bike portion of my brick Sunday was 25 miles, pushed pretty hard, HR: 139
Previous trainer rides between 1 hour and 2:15 have been about 125-130 HR.

diamondgirl1973 - 2011-01-26 12:01 PM

To assist the apparently mathematically challenged of the group, he drank 20 oz and still had a deficit of .6 lbs or 9.6 oz.  So the sweat rate is 29.6 oz per hour.  Convert that back to ml and you get 874.68ml.  In essence, the sweat rate is roughly equivalent to 1.5 bottles of the G2 Gatorade...  (I could be anal and bring up the fact that 16 oz of water does not weigh 1lb.  16oz per pound is for dry weights.  Liquids weigh in differently based on density, temperature, and other variables which are too painful to account for..., but we won't go there, the other calculation is close enough...)

diamondgirl1973 - 2011-01-26 1:16 PM Answer to QOTD: Marine Corps Mud Run Lemoore.  Who doesn't love 5 miles of running through mud pits and a variety of other obstacles????

jamiej - 2011-01-26 11:07 AM For water with d=1g/mL sixteen oz is really close to 1lb. 1.03lbs to be exact. Agree that densitiy will differ slightly between liquids (gatorade/water etc). Temperature only changes the density at extreme temps that change the physical state. Sorry, I'm an organic chemist. jamie

clewis38 - 2011-01-25 11:54 PM My local Gold's Gym has a weekly triathlon swimming class (freestyle only).  This week we did some distance intervals and got in 3,200 yds in 57 minutes.  For the swimmers out there, this is no big deal, but for me this is awesome.  It's the furthest I've ever gone in 1 hr.  If I had realized I was just 200 yds away from 2 miles, I would have used the last few minutes to get there.  Next time, I guess, but I'm pretty pumped about that workout.

Also did 60 minutes of speed intervals this morning on the TT bike.  Good training day.