Jamie's HIM/IM Training Group-CLOSED (Page 14)
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Expert ![]() ![]() ![]() ![]() | ![]() jamiej - 2011-01-26 11:07 AM 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...) 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![]() Stop with all the fancy technical talk! |
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New user ![]() ![]() ![]() ![]() | ![]() Favorite Race: Inaugural San Francisco Triathlon at Alcatraz! The race for those not good enough or lucky enough to get into Escape...I would say its more of an adventure race than a pure tri, but nothing was cooler than jumping off the ferry into the Bay from the shore of Alcatraz...Screaming down hills at 40+ mph and climbing the Sand Ladder...wished I lived out there to be able to race it every year. Edited by JBougher 2011-01-26 12:44 PM |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() Good targets for AG'er in IM is around 65-70 minutes for the swim. Thats usually about the time where the huge pack comes in. Jamie Are you saying middle of the pack will be 65-70 minutes on the swim? Dang...I'm a lot slower than I was thinking I am haha. Maybe by next November ![]() |
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Member ![]() ![]() | ![]() What is the airspeed velocity of an unladen swallow? African or European |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() Listen. In order to maintain air-speed velocity, a swallow needs to beat its wings forty-three times every second, right? AOTD: Not a lot to choose from for me, so I'll go with my first tri...cause it was my first and I was really happy I finished and did so in way under what I thought it would take me. Tenderfoot mountain triathlon. It was fun. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() oh boy....sorry to geek out on everybody. I see I've have started something.... BTW, if you are interested in a different kind of race with lots of pain then I would suggest the TripleT in Ohio. http://www.hfpracing.com/events/2011/american-triple-t I've done in 3X. Believe me, it is far, far harder than an IM. Very, very hilly too. They have a new one in NC but haven't done it. Jamie Edited by jamiej 2011-01-26 3:34 PM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 1 hr masters swim for me this morning. Just finished 60 mins on bike. 50% of that @ FTP, the other 50% @ HIM pace. So, who wants to volunteer for the QOTD for tomorrow (Thursday)? Jamie |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() 2000y swim/46m bike/3.8 mile run Felt like beating myself up a little today. QOTD: Thanksgiving Day Race 2010 - My wifes first race - a 10k at that. We ran the entire course and I am so proud of her. She is still running and we now have a 15k at the end of march. |
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Member![]() ![]() ![]() ![]() | ![]() Lots of techical advice to ponder, sweat rates, watts, MHR and I thought the workouts would be the tough part. I won't even try to get into tall the conversions of metric to the prehistoic tablets and such of our southern cousins Like Jamie this is my rest week and I am totally enjoying it. Did an 1hr 20 min swim this afternoon and it all felt so good. I find I really have to work at keeping the rest days rest days, I get too caught in making sure I am getting all the hours in. Kind of feel like I should be doing more but I will trust my plan. I finish off my intermediate winter maint plan next week and get going with the real stuff, I am starting with the HIM intermediate and will then move to the intermediate IM plan in Mid April. |
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New user ![]() ![]() ![]() ![]() | ![]() it was not a planned rest day, but it turned into one...I had an awards dinner tonight for my golf club. It was our Hole in One club, extra special, since I got one this year... back to the grind tomorrow! |
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Member ![]() ![]() ![]() | ![]() Yes, I plan to do IMSG, but not until 2012. My life will not give me the time I'd need to train for it this year, but 2012 should be better (long story). I'm hoping by then I could pull off a 65-70 min swim (with a wetsuit). Yeah, the wetsuit made a huge distance in the HIM I did last year. In the pool at the gym it was taking about 40 min to do 1.2 miles, but on race day, it was in the low 30's. I'm hoping this time to go sub 30min, but we'll see. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() nuttysami123 - 2011-01-26 11:55 AM Jamie- thanks for your thoughts about my "plan". I think I will continue with Jorge's cycling plan as it has more volume than what my Don Fink plan starts off with. I'm in the saddle right now about 4-5 hrs. week. I think when that plan ends, I'll transition right into the Fink plan seemlessly and then my goal becomes to maintain my CP and and train for my specific goal wattage for the HIM. QOD: My favorite race is the Morse Lake Summer Triathlon. I've done that race 3 years now.. it's small, it's fun, it's like a family atmosphere. We know a lot of the people that do the race both through our Tri Tippecanoe Tri Club and through our Team T3 friends. It's just a good race. I'm excited to hear that Muncie is that way too. I'm really looking forward to that race! Hey Samantha. Can you provide a link to Jorge's cycling plan? I know its on BT somewhere but I can't find it. Jamie |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Nice workouts from yesterday everyone. Looks like some of you are putting the hurt on! No volunteers for question of the day so I will ask one: QUESTION OF THE DAY: What is your typical average cadence on the bike and why do you keep that cadence? For me, low 70's. Because over the years I found that that is where it naturally goes and I'm efficient at that level. It doesn't impact my running. I tried the 'I spin @ 90 b/c that is what I read' experiment for an entire year. Disaster for me. HR through the roof at that level. I don't look at cadence anymore. The data is there, but I don't use it. Jamie |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Here is the link to Jorge's plan: http://jorgepbmcoaching.blogspot.com/search?updated-max=2011-01-23T... />I'm on week 8 right now.. tonight is my Week8 Day2 workout, and a swim at lunch. QOD: my typical cadence is around 83-85 when doing my normal z2-3 work. That is just what feels natural to me. In a race, I typically am 85-90.. When doing power (force) work, I'm typically 76-82.. All of these cadences are what is natural for me. I do try to some higher cadence work because I am a better runner off of the bike if I have a higher cadence. So when I do a brick, I make sure to do some spinning drills of +90.. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() jamiej - 2011-01-26 4:31 PM BTW, if you are interested in a different kind of race with lots of pain then I would suggest the TripleT in Ohio. http://www.hfpracing.com/events/2011/american-triple-t I've done in 3X. Believe me, it is far, far harder than an IM. Very, very hilly too. They have a new one in NC but haven't done it. Jamie My friends did TripleT last year and won the coed division. Said they had a blast, minus the bugs. I looked at the NC race, but thats right in the ball park of our expected honeymoon. I didnt want to push is, since its already being delayed to run Chicago... |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Did my 1100y swim this AM with a scheduled 10k easy run tonight, but my left foot started bothering me a couple days ago, and I'm trying to self-diagnose but nothing I find regarding foot injuries matches what I have. The pain is on the outside top of the foot just behind the ball of the foot, but just ahead of the ankle. So I'm not sure what I'm going to do tonight. QODA: My average cadence while on a normal z2 ride will be between 85-90...it just seems to "gravitate" there. If I'm going over rolling terrain I sometimes go to a smaller gear and spin in the 95 range fr the uphills. Edited by RVachon 2011-01-27 7:50 AM |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Regarding my foot pain, I circled on the attached pic approx. where I feel it. I'll take some advil to see if it helps. (foot02.jpg) Attachments ---------------- foot02.jpg (73KB - 9 downloads) |
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Expert ![]() ![]() ![]() ![]() | ![]() QOTD....a good one. I like to be around 80-85 which I have found comfortable. Seems most of what I have read seems to recommend in the 80's, but I was never sure why. That leads nicely into the topic of my LT test I did last night. I need all you experienced cyclists input on this one. I am not a very strong cyclist (or runner or swimmer for that matter), but I've done most of my training over the years on RPE. I really didn't start HR training until about a year ago and up to this point I had never done a cycling LT test. So thanks to this forum I finally got myself to do a test! A rather eye opening experience I must say. I pushed about as hard as I could and considered it a success test. First, I found my cycling LT is abou 15 bmp lower than my running LT. Does that just reaffirm I am a bad cyclist? Or is this gap expected and somewhat normal? Second, when doing the LT test, do most of you stay in the same gear or do you shift all over the place depending on how you are feeling? I pretty much stayed in one hard gear and tried to keep it at about 90rpms (which I read somewhere is a good rpm for this test...again not sure why). Just interested in hearing everyone's thoughts! |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() sbsmann - 2011-01-27 10:02 AM QOTD....a good one. I like to be around 80-85 which I have found comfortable. Seems most of what I have read seems to recommend in the 80's, but I was never sure why. That leads nicely into the topic of my LT test I did last night. I need all you experienced cyclists input on this one. I am not a very strong cyclist (or runner or swimmer for that matter), but I've done most of my training over the years on RPE. I really didn't start HR training until about a year ago and up to this point I had never done a cycling LT test. So thanks to this forum I finally got myself to do a test! A rather eye opening experience I must say. I pushed about as hard as I could and considered it a success test. First, I found my cycling LT is abou 15 bmp lower than my running LT. Does that just reaffirm I am a bad cyclist? Or is this gap expected and somewhat normal? Second, when doing the LT test, do most of you stay in the same gear or do you shift all over the place depending on how you are feeling? I pretty much stayed in one hard gear and tried to keep it at about 90rpms (which I read somewhere is a good rpm for this test...again not sure why). Just interested in hearing everyone's thoughts! So, my disclaimer is that I'm not uber cyclist.. but I have learned a thing or two... Here is a cycling coach's website on how to do the 30 min HR LT test.. http://jorgepbmcoaching.blogspot.com/2008/11/30-min-time-trial-test... />You are right, it is certainly eye-opening. It takes a few times of testing to get the "hang of it" that's for sure! And, yes, it is perfectly normal to have your LT HR to be lower than your running LT. There is more force placed upon your body when you run and thus the heart works harder. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() RVachon - 2011-01-27 9:01 AM Regarding my foot pain, I circled on the attached pic approx. where I feel it. I'll take some advil to see if it helps. I'll go with the ez fix first. Loosen your shoestrings or use elasitc speed laces. Keep in mind that if it is already irritated then it won't be an immediate fix but will help over time if tight shoestrings are the culprit. Jamie |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() nuttysami123 - 2011-01-27 8:19 AM Here is the link to Jorge's plan: http://jorgepbmcoaching.blogspot.com/search?updated-max=2011-01-23T... />I'm on week 8 right now.. tonight is my Week8 Day2 workout, and a swim at lunch. QOD: my typical cadence is around 83-85 when doing my normal z2-3 work. That is just what feels natural to me. In a race, I typically am 85-90.. When doing power (force) work, I'm typically 76-82.. All of these cadences are what is natural for me. I do try to some higher cadence work because I am a better runner off of the bike if I have a higher cadence. So when I do a brick, I make sure to do some spinning drills of +90.. Took a quick peek at it. Looks basically like an EN plan. It will do the job! Do it all in aero! jamie Edited by jamiej 2011-01-27 8:34 AM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Can I nominate Samantha for QOTD tomorrow (28 JAN)? Edited by jamiej 2011-01-27 8:37 AM |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() RoadID Coupon - I ordered a RoadID dogtag a couple days ago and today they sent me an email for a $1 off coupon that I can pass along. So if you're thinking of getting one of these, you can save a dollar...yeah, it's not much, but a dollar in your pocket is better than in someone elses. ![]() Coupon code: ThanksRay2335079 or just click on this link when your ready to order. http://www.roadid.com/?CID=ThanksRay2335079 |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() diamondgirl1973 - 2011-01-26 2:11 PM What is the airspeed velocity of an unladen swallow? African or European I dont know....BOOM AhhhhhhhhH! |
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