Big Steve's Group (Year Two) - CLOSED (Page 14)

Finished the week off this morning with a 1:40 recovery ride on the trainer.

43.5 mile group computrainer ride.  2:15 hrs @ 19.34 MPH followed by 1 hr of snow blowing, does that count ? ,  OK, I'll leave that out.

Impressive ride, Steve!  I was hoping you'd count the snow blowing because I've racked up about 5 hours this week plus lugging a big bucket of sand to spread over my steep 200 foot driveway. That stuff counts, even though it's not in the totals - hardens you up a little.

Ouch that would hurt right now!!!

There's that certain fear of failure that everybody has when they undertake anything in life. In triathlons it could be a certain time you want to achieve or even just finishing. I knew doing the sprints and Olympics I've done I'd finish. On a couple of the really hot days finishing was miserable. NYC it was 93 degrees with 100% humidity for instance. The two people who finished before and after me all went to the medical tent to receive intravenous fluids and ice baths to deal with heat stroke. I came very close to joining them. But even going up the steep hills in Central Park there was no doubt.

For the HIM I've been pretty concerned about finishing. The main reason is my swim pacing in the open water. I don't have the same sense I do in the pool for level of exertion. So I'm afraid of burning out and not having enough juice left.

After this morning's trainer ride that fear is mostly gone. I nearly quit so many times and somehow ended up pushing harder and longer than I had previously. If I can get through a workout like this race day will carry me.

3:15, 60.55 miles, 18.63 MPH, 223 average watts, 288 max watts, 133 average heart rate, 155 max heart rate and 95 average cadence.

No excuses people!

Nice ride Scott!!

Last year was my first year of Tri's, I was like you I knew I could finish a Olimpic and Sprint but wondered about my HIM. Having taught myself to swim it was my only concern. Your numbers are alot better then mine in the swim. I believe you will have no issues there at all. Love the No excuses and your right there shouldn't be any. Put in the work and you will see the results. It worked for me and I am not a small guy, 6'4" 240.

I looked at your training and it looks like you picked it up just before the race doing 1 hour long runs. The weeks before you where doing 30 minute runs. Unless I am missing something in your training personally I think your legs were tired. I would have tapered a little different not picked it up or at least not as long. Where it was not your a race I wouldn't worry about it. Just don't wear out your legs the week of the race and I think you should be good.

After seeing Scott's workout I was inspired for mine today and pushed it. Bike 59 minutes at 20.1mph avg for 19.85 miles. Cadence avg 94 max 111 power avg 272 max 404. Heart rate 155 avg 169 max. After a 5 minute transition  it sucks to put winter clothes on a wet body. I went for a 3.5 mile run in 32 minutes avg heart rate 145. Overall I thought it was a great workout!!!

Here are my weekly totals

This weeks times

S: 1:50    5150 yards

B:  45 min spin class

R:  7:00  41 miles

strength/yoga 1:30

Total:  11:05

Agree with Jarrod.  Congrats on your first race of the year, it can only get better from here!

Great post Scott!  I tried hard not to make any excuses today but this cold has just got the best of me.  Decided to rest a day and start again fresh tomorrow.

2 hrs @ 20 MPH ?!!?.... I love a challenge!

This week's travel killed my training time. could only get in 4 hours.  I need to seriously start cranking it up.

Three more weeks until my training plan starts.  This week's numbers:

1 day is definitely not enough tapering.  You should read up on it, there are a ton of articles on the topic.  The distance and type of race will determine how long your taper should be and what to do/not to do during it.

Good to be back in the water this morning after a 2 week hiatus from the pool.  100 lap continuous swim (2500 yds) in 56:06, I'm pretty happy with that considering this lingering cold won't go away and my shoulder is still not 100% after banging it up pretty good on the slopes last weekend.   I made a million excuses why not to get up when the alarm rang @ 5:45 but then started feeling guilty of excuses for the 2nd day in a row so I just got 'er done!

Nice swim. I haven't done 2500 continuous yards since my last race. Not to be picky but that's 50 laps and 100 lengths. It gets confusing if we aren't using the same terminology.

7 mile run this morning. Mile warm up and cool down. Middle 5 miles temp run at 8:22/mile. The roads were still pretty bad and the sidewalks unusable. It was scary out there but I just couldn't do the treadmill again after doing 15 miles on it last Friday.

Good swim workout Steve.  

Everlong, nice run despite all the weather conditions.

Got in the pool this morning and knocked out a 2700 yard swim in 60 minutes.  Worked on pulling and kicking besides the normal swimming.

Ok...Everlong...I did what I could.

I went out on Friday before meeting some friends for dinner and did 3 miles trying to relax and go slow and my body was wanting to run fast. I avg'd around an 8:30 but my 2nd mile was a 7:07. I was feeling rediculously good.

Saturday the wife and I went to a Tri Clinic at the Olympic Water Polo training facility (Freaking nice pool deck) and we swam 2000. A lot of instruction and tweaking form. Felt really good to get in the pool. It was also raining which is a fun way to swim also. By 5 the rain had cleared out and it had warmed up to about 60 so the wife and I went on a nice easy run for 3.5 miles.

Sunday was a sufferfest for me. I am coming down with a cold so I did what I always do and try to work it out of my system with a long hard ride or lifting until I puke. This time I decided to ride on the trainer. Let me say I have a ton of respect for you all that ride the trainer for longer than an hour. I hit 1 hour and I wanted to stop. I kept telling myself "5 more minutes" and would push it. This was more of a quality mental workout than anything else. I know I could go longer but my mind wasn't having it. I can ride year round here without much of a headache but this was a different animal. Totally sucked. My HR was higher than normal which I attribute to being sick. 1:30 for a little over 27 miles. And on another note...I don't feel any better. I actually think I made myself sicker.

I tried my best to pick it up after having a crappy beginning 3 days to the week.

S: 1h 30m - 2000yd

B: 1h 30m - 27.31mi

R: 1h 51m - 10.83mi

St: 2h 45m

Great job. 7:07 is smoking fast.

Weekly Summary for the Week of Jan 16th.....

 Our January and YTD bike miles are 1,192.  Need to crank it up!!  8 more days left this month.