Shellback1998 Group - FULL (Page 14)

I'm glad to hear about the recovery drink. What are you doing for weights? Core workouts are always good...

mmmmmmmm great question, well when I race I have a set wattage I have to maintain througout. So, I would assume you don't have Power Tap or anything equivalent, I would then watch your HR and Cadence. Try to keep your cadence 85-90 throughout. Don't worry about your HR for those two mins, as your HR will fall back to it's normal on the downhills

Scott

I'm glad to hear about the recovery drink. What are you doing for weights? Core workouts are always good...

mmmmmmmm great question, well when I race I have a set wattage I have to maintain througout. So, I would assume you don't have Power Tap or anything equivalent, I would then watch your HR and Cadence. Try to keep your cadence 85-90 throughout. Don't worry about your HR for those two mins, as your HR will fall back to it's normal on the downhills

 Scott

Nope, no Power tap, or bike computer - will have to let the HRM purchase settle with my wife before I buy anything else .  Normally I shoot for 90 rpm, seems good for me.  Guess I'll just try to mash the pedals for 2 mins and get to Z3/4, then drop back to 90 or so rpm to recover for a minute or so and repeat - 10X - UGH!

Weights: squats, bent arm pull downs, seated row, leg press, leg curls, leg extensions.  Core: FB (Fitness Ball) Crunchs, FB back extensions, superman, FB v-ups,  FB push-ups, medicine ball twists, FB supine hip extensions.

Ok, sounds like you're doing the correct things in the weight room.  How did you calculate how many RPM's without a bike computer? Are you counting every minute? That's great if you are.  Well, I am sure your HR will fall pretty quick. Have fun!

Scott

So yesterday was my brick (am) workout and last night did weight training and abs (with the trainer).  Today will be a run over lunch and then in the evening going to go for a short ride after work (probably about 20 miles).  It is finally beautiful here in Minnesota so definitely going to take advantage of being outside.

So how many people use the Garmin with the GPS?  Currently I have a Polar HRM but it doesn't have the GPS feature.  I'm considering upgrading because I would love to have the GPS feature.  Any feedback specifically to that? 

I have a Garmin 705, Garmin 405, Garmin 310xt. I also have a Polar HRM for when I'm at the gym, it syncs with the spin bikes, and the treadmills.  If you have the money to spend. I would definitely recommend them. You can buy the accessories like footpod, and cadence sensors. I would suggest getting the 310xt as it's waterproof and can swim with it. Time your transitions, and do both bike and run with setting up different screens.  If you get lost, you can bring yourself back tot he start. 

Scott

Went for my swim this morning. Worked at picking up the pace. Nothing on for tonight other then coaching my son's lacrosse game.

I use the timex triathlon HRM trainer. GPS would be nice but....$$

The 100's at the end were interesting. We split leading them and I did the 3rd out of the 4. Interesting to swim that fast but controlled. Very happy with that time especially hitting it on the mark all 4 times.

100 Free
100 Pull with paddles
50 One arm drills
300 free every 4th length non-free
300 4X75 kick/swim/pull
200 choice
200 Pull with paddles
250 5X50 @60
200 4X50 @55
250 5X50 @60
200 4X50 @50
100 choice
400 4X100 fast as possible doing all 4 at same speed 3:00 send-off done in 1:24 every time.
250 free
2900

What is your time / 100 yards?

Sounds like a great swim workout! What are you planning on doing this weekend?

Scott

I was, always told if you can wear a wetsuit then wear it. It helps out staying buoyant and helps saving some energy. Plus you're faster with it. 

I have a Garmin 305 which is the 310xt minus the ability to go in the water. I was very patient checking lots of sites including eBay and all the tri shops nearly daily. Places like EMS and most running stores list the 305 at around $170-190, Amazon about $140. I found a one day sale online at Walmart and got mine for $99 and free shipping. For those of you with kids or on a budget you can be selective and save money.

That said I find mine invaluable. I would almost rather not workout if I cannot have the data to troll through.

From running with it I nearly always intuitively know what my HR is without even looking at it. I'm able to stay in z2 nearly all the time and not over-train like I used to. Plus it's a great way to judge gains without adding tempo.

I did a spin class yesterday and pushed the same amount of watts for the same amount of time as a workout a month ago. My HR was 9 BPM lower yesterday. I did two identical runs a month apart and cutoff 10 seconds per mile and also cut off 3 BPM.

It's such a great baseline.

Everything minus the 10K race. I'm doing a brick tomorrow, even if it's spin +  treadmill due to the weather, and I'll do my long run Friday so I cannot run again on Saturday.

You?

Just doing the 17 miles over to the race, 30 miles back. I have a 45 mins transition run after that. Might swim to cool off. 

Sunday, going to volunteer for the Mock!

It's going to be an awesome weekend. Imagine the people who at the 10k race see 70 bikers biking down the road. Talk about intimidation.

Scott

I agree, the 305 with the accessories is a great watch as well.  They do have great deals on this watch as well. The only downfall with this watch is that you need a cradle to upload the data and doesn't work well with Windows 7, You usually get the Blue Screen of Death.  

So depending on what you're looking for is the big question. 

Scott

I'm going to swim for sure to break in the new wetsuit. How long that happens for will depend on the water temp. 55 degree water is cold even with a wetsuit.

This pond is always warm. If we don't get any sun this week. Swimming will become a game time decision.  (So you spend more time on here than you do on the BSTT forum) I just read that forum response. Anyway it's all good fun! 

Scott

It's all about instant gratification. If I post there I'll get a lot of good responses but most of them all come at night. I post here and wham response from somebody. Once I get home I really haven't had much time for either forum.

I agree, I think I like attention way to much!  

Recovery Week 1 - Day 3 for me =)

• More "Sweet Spot" drills @ ~400 yards
• 1050 yard swim at Z2

~Roland