Consistency Equals Success - CLOSED (Page 14)

Nice morning swim - 1500 yards - 31 min.

Dan 10 11:15:45
Mitch 10 08:00:00
DaveL. 10 11:50:00
Dennis 10 11:20:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 7 10:23:32
Jim 8 08:16:2
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 5 04:26:40
Todd 5 06:15:00
Dave C. 4 04:39:00
Rachel 4 03:51:26
Brian 4 06:30:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

Edited by cassowary 2015-01-13 7:05 AM

Awesome Job! Congrats on the Marathon! Impressive!!!

Edited by trisuppo 2015-01-13 7:14 AM

60' on Trainerroad doing Mills (3x3x2' VO2 Max/Anaerobic Intervals). Its amazing how long 2' can be sometimes.

Dan 10 11:15:45
Mitch 11 09:00:00
DaveL. 10 11:50:00
Dennis 10 11:20:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 7 10:23:32
Jim 8 08:16:2
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 5 04:26:40
Todd 5 06:15:00
Dave C. 4 04:39:00
Rachel 4 03:51:26
Brian 4 06:30:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

Edited by trisuppo 2015-01-13 7:17 AM

Yes, congratulations, especially after the half on Sat!

Easy spin yesterday. Great job everyone. Keep it up, it's only January ;-)

Dan 10 11:15:45
Mitch 11 09:00:00
DaveL. 10 11:50:00
Dennis 10 11:20:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 8 11:06:07
Jim 8 08:16:2
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 5 04:26:40
Todd 5 06:15:00
Dave C. 4 04:39:00
Rachel 4 03:51:26
Brian 4 06:30:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

I forgot to post my schedule for the week. Last week was good from a cycling perspective and poor from a swim perspective. Swimming is very psychological for me. Couple darker days with biting extreme cold and I couldn't motivate myself to swim. I have to overcome that. In my build for the Tour of Sufferlandria I'm working I'm daily cycling to (1) get used to more time in the saddle and (2) get my legs reaclimated to cycling when fatigued from previous days workouts. Running - still not doing that. My left foot at its Plantar fascitis is taking a long time to heal. I hope to give it a try in early to mid-february.

With the above in mind here is this week's schedule:

Monday - Cycling (active recovery)
Tuesday - Cycling (VO2 Max Intervals)
Wednesday - Cycling (aerobic endurance), Swim
Thursday - Cycling (FTP Intervals)
Friday - Cycling (Active Recovery), Swim
Saturday - Cycling (FTP intervals)
Sunday - (Active recovery), Swim

Edited by trisuppo 2015-01-13 9:35 AM

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This weeks plan, Run 135min, Bike 300min

Monday – short run 30min
Tuesday - TR 60min - Emerald is 6x2-minute VO2max repeats at 130-140% FTP with 2-minute recoveries between intervals.
Wednesday – Med run 45min
Thursday – TR 60min - Ian Campbell is the ideal combination of VO2max efforts and muscle endurance work first pitting you against 4x2-minute VO2max repeats at 130-140% FTP.
Friday – Longer run 60min
Saturday – TR 90min - Vennacher is 3x12-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 2 minutes at 105% FTP with 8-minute recoveries between intervals.
Sunday – TR 90min - Colosseum is 90 minutes of aerobic Endurance ranging from 50-80% FTP.

I have to start ramping up the running and possibly adding a 4th run. After TOS I will start swimming on my lunch hours. I am still undecided as to if I will run during TOS.

Finding it tough this week, work is ramping up yet again and I've spent 7 hours travelling in the last couple of days. Part of my challenge is to manage this so I'm trying not to pile on the pressure and to try to keep working at it.

Dan 10 11:15:45
Mitch 11 09:00:00
DaveL. 10 11:50:00
Dennis 10 11:20:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 8 11:06:07
Jim 8 08:16:2
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 4 04:39:00
Rachel 4 03:51:26
Brian 4 06:30:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

Edited by Kate_r 2015-01-13 11:00 AM

Are you following a TR plan?

The plan I'm doing (Sweet Spot Base) says to do the 8 minute test so I'm going to start with that one. TR says ideally you should have 2-3 days of rest/active recovery before testing but there's no way that's going to happen so I'll see how it goes!

1:10 Masters swim this morning.

Dan 10 11:15:45
Mitch 11 09:00:00
DaveL. 10 11:50:00
Dennis 10 11:20:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 8 11:06:07
Jim 8 08:16:2
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 5 05:49:00
Rachel 4 03:51:26
Brian 4 06:30:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

I am on the tail end of the Novice competitor low volume plan. Its been okay but I find the endurance rides frustrating but at the same time I know that its needed.

http://www.trainerroad.com/cycling/plans/98-novice-competitor-low-v...

For the few that may not have seen this.

http://youtu.be/r3S0wu4Zbfk

My plans for the week are as follows

Mon - ride/spin class 45 mins
Tue - run 50 mins
Wed - strength training/stretching
Thur - Turbo
Fri - Run intervals/swim
Sat and Sun - I have a tri training camp planned so it'll be focused on what the plan the coach comes up with.

It's the second week back into work and frankly I'm finding it tough. The weekend was bust which meant i couldn't do my usual planning and am on catch up but it's only Tuesday. Does anyone have any ideas on coping strategies for times like these. it'd be interesting to know what others do when you're busy with work, travelling and time constrained.

Kate

My strategies are:
1) Not to worry too much about it. While consistency is important, I do this for fun and I'm only able to do it because I have a family who is supportive and
a career that I enjoy and also pays the bills. Those two things always take precedence.
2) Always try to get some work in, even if it means scrapping my planned workout and doing something much shorter. Even a 20 minute run, some sprints on the bike, or some strength training has value.
3) When I travel (which admittedly isn't often for work) I try to plan ahead, scope out some running routes, maybe find a local gym that allows drop-ins, and bring appropriate gear with me so I can still work out.

55 minutes on the drainer "There is No Try"

Dan 10 11:15:45
Mitch 11 09:00:00
DaveL. 10 11:50:00
Dennis 10 11:20:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 8 11:06:07
Jim 9 09:11:20
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 5 05:49:00
Rachel 4 03:51:26
Brian 4 06:30:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

I do this ^ I will admit to being slightly obsessive and very goal oriented so in the past when I missed a work out I would try to add it to the next day to try and maintain my plans hours or miles. . Invariably I would end up with a huge training debt and an attempt to force it. It never worked well.

I also try to combine activities. I will spend time with my kids by running while they bike alongside. I watch TV while on the trainer/treadmill and during the summer I sometimes commute to work by bike. I also try to swim or run on my lunch hour.

I dont travel much for work but when I do pretty much any decent hotel has a tread mill so I just run

Hey Mitch and Gang - well those holidays and first two weeks flew by - hopefully I got grandfathered in from the previous group ;-)

My Bio is below and once official accepted I'll jump into the January Challenge.

NAME markhodges1973/Mark

STORY originally from Great Britain; lived in CA for 3 years and now NC for last 3.5 yrs. This will be my fourth year in Triathlon. My background is a couch potato thinking playing with my two children was sufficient exercise – wrong! I watched a friend race IM Oceanside 70.3 and was hooked – spent two yrs researching how to SBR then dived in for my first sprint in 2012 and enjoyed every minute since.

FAMILY STATUS Married to Karen, with two girls, Chloe 15 and Libby 11. Chloe has Borderline personality Disorder which makes living a normal family life impossible – all four of us have been in therapy at some stage or another; Chloe every week. I have learnt over the last 6+ yrs that there is little support let alone awareness of mental health and so this year I am tri-ing to do my little part to raise awareness.

CURRENT TRAINING During the off season I decided to follow the winter maintenance RUN focused plan and feel way better for it starting out on my HIM training for which I am following the BT Intermediate HIM plan – just started week 1. For my previous two HIM I used the BT beginner plan which worked for me. This year I’ll again focus on more effort for speed iso taking it easy. I am also set on performing strength training this year to keep the injuries at bay.

THIS YEARS RACES Whitelake Spring HIM 5/2.

WEIGHTLOSS Four years ago I weighed just shy of 210; now I am 166 which is normally my end of season race weight; but the holidays were good to me and I only put on two pounds!!

2015 GOALS Focus on genuine speed work for SBR; strength training; consistent training (hence joining this group!); raise awareness of Mental health issues without annoying people. Break 5 hours.

This week's plan is a lot like last week. I finally hit 20 miles running in a week last week. Now I'm going to hold the distance and work up the biking.


Monday 3.5 mile run zone 1-2
Tuesday Swim 45 mins - 1 hour
Wednesday 5.25 mile run speedwork-intervals ignore those zones after warm up!
Thursday 1 hour spin class
Friday 2.5 mile run zone 1-2 Extra credit for a quick swim after run.
Saturday bike outside!!!! I can't wait the temps are going back to the 60s and this should be a long 1.5 hour ride.
Sunday run outside 9 miles. zone 1-2 very excited about this too!

Question about the heart rate training. So I used to just zip right up to top zone 1 into zone 2. Now it takes me the whole mile warm up to hit the zone. Is this a sign that I'm getting better or just better at warming up slow?

Thanks,
Beth

Of course you're in...this group is like the Roach Motel...once you check-in...

The challenge started accruing workouts on Saturday, January 3rd. make sure you're logging your workouts on the site's training log and we're also trying to post our weekly plan at the start of every week. Not sure if you're a Trainerroad user. If so, you need to join our Trainerroad group and sign up for the Tour of Sufferlandria.

Congrats on the running volume. Your aerobic capacity is improving. Overtime you will run faster at lower heart rates. Its a good sign.

Quick comment. Everyone make sure that you are scheduling recovery days in your weekly workouts. From Joe Friel:

"Why Recovery Days?

I recently answered this question for a German magazine. It's an issue that is seldom discussed and often taken for granted--recovery.

Question: Why are recovery days so essential? What happens to the body on a recovery day? What’s the best way to plan a recovery day?

Answer: I tell athletes that the hard training days only create the potential for fitness. They don’t result in fitness improvements unless there is rest. For it’s during short-term rest that the body adapts to the stresses of exercise. Muscle strength and endurance improves. The heart’s stroke volume (amount of blood pumped per beat) increases. Capillary beds in muscles grow allowing the heart to deliver more oxygen. Aerobic enzymes increase. Blood volume increases further enhancing oxygen delivery. Glycogen stores are restocked allowing for harder workouts in the following days. And these are only some of the physical changes that result from recovery.

Recovery days come in two forms: days of complete rest ("passive" recovery) and days with light exercise ("active" recovery). Passive recovery is generally best for novices. If they take the day off from exercise the day after a workout they will improve greatly. For the pure novice any form of training may very well be too stressful. As fitness improves, the recovery days are better spent doing some very light exercise. For the novice this could be light cross training in a sport such as swimming or cycling. Novice runners should never run on a recovery day. It's simply too stressful even for somewhat advanced novices.

The advanced, experienced athlete is best advised to train lightly on a recovery day as this maintains some of the most basic gains made in previous, harder sessions, especially economy of movement and aerobic endurance. Given the advanced athlete's high level of fitness, such a light training session is not stressful. But it must be easy. Making these sessions too hard is the most common mistake in training at this level.

Regardless of one’s level of experience or fitness, the harder the hard workouts, the easier one’s recovery days should be."

Adding 1800m swim to the challenge.

A question for the whole group: What is your resting heart rate?

The reason I'm asking is with plans to enter longer Triathlons this year I went to my doctor back in November for a general physical as a precaution. All the tests came back normal except the EKG. The doctor said he saw some "irregularities" and was ordering a treadmill stress test. I went yesterday afternoon, took the test and got the results back today via telephone. The nurse called and said they were "abnormalities" on my test and the doctor was referring me to a cardiologists. I asked her what the "abnormalities" were and said the doctor noted that my at rest BPM was too low. The test results showed a 40BPM at rest rate and he wanted me to see a cardiologists.

I did some research this evening and learned there is a condition called Bradycardia which is a condition when the heart rate is too low. It states that it is common for active adults who exercise frequently to have an at rest heart rate lower then 60BPM.


Dan 10 11:15:45
Mitch 11 09:00:00
DaveL. 10 11:50:00
Dennis 11 12:16:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 8 11:06:07
Jim 9 09:11:20
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 5 05:49:00
Rachel 4 03:51:26
Brian 4 06:30:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

Edited by sawyer1206 2015-01-13 5:44 PM

Resting heart rate....I'll try to check it in the morning before I get up and see. I just cooked and ate dinner and sitting down watching TV, it's 60 BPM right now. 43 years old.



45 min spin bike

Dan 10 11:15:45
Mitch 11 09:00:00
DaveL. 10 11:50:00
Dennis 11 12:16:15
Beth 10 10:20:00
Patrick 9 05:54:00
Joe 8 08:34:11
Gabe 07 12:06:15
Jackie 8 11:06:07
Jim 9 09:11:20
Seth 8 09:14:00
Melissa 7 10:28:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 5 05:49:00
Rachel 4 03:51:26
Brian 5 07:15:00
Mark Z. 3 02:10:00
Kevin 2 01:00:00
Troy 2 00:60:25

Edited by pvfd304 2015-01-13 6:42 PM