Newbz' group is FULL (Page 15)

I don't have any advice for you, but just wanted to say that that sounds like a tough couple weeks of work.  Good luck getting back into the training.

I usually go off on the minute, in part because when I swim Nx50 I have a hard time remembering which number I'm on, let alone subtract five/ten from my start time each interval.

i'd say 15-25 min per run dpeending on a how you feel after.

a week/10 days of that and you should be good to go. nothing hard.

I do a lot of them on a min, but was shooting for more of a shorter threshold set vs full on max pace set. (a bit shorter rest, bit slower intervals).

Thats kind of what I was thinking but wondered if back to back to back running short distances was a bad idea?  I ran 2 miles tonight at the same pace as last night (8:34 easy) and felt much better than last night.  My day was much less active in the field with a lot less physical activity (no mud wading).  I am planning another run tomorrow night too because Friday is not going to happen. I will get home in time to leave again for Illinois for my daughter b ball tourney.

The start of the taper is tough on me. I feel like I am not doing enough. I have said before that I use exercise not just for the physiological aspect but for the psychological as well. On top of all of this I am trying to maintain my weight and the reduced activity does not help.

..

Thursday morning brought a tempo run. It has turned cold here in Mississippi and I headed to the gym. Funny how a little bit of rest and the legs are no longer tired. I do not have the crazy legs that I sometimes get – my legs were just just there. Not roaring to go – not fatigued – just legs. That is a funny feeling.

Although I know that the treadmills are all over the place when I t comes to pace I have to believe that they are fairly close. I remember when I used to run with my Polar footpod that the treadmills were close. I do not remember the pluses and minuses but it was close. There is also no wind on the treadmill. I do however, always set the incline to 1 (whatever that means) to simulate the outside.

I did an easy warm up for a mile and then I decided to run the tempo. I was not sure of the pace I wanted to go. I did not want a super hard work out where I might blow up – I did not want the frustration. At the same time I wanted a challenging workout. I turned the treadmill to a 6:40 minute per mile pace. This is the pace that I ran the Steam Whistle 12K at the beginning of the year. That was a hard 7.45 miles. That was the ‘hardest’ race that I had run up to that point. I was pleased with the results. My heart rate averaged 181 beats per minute. I remember pushing hard for most of the race.

So this should be a solid workout – pushing hard. I did the warm up nice and easy and just set the treadmill and motored though. The workout felt easy for the first few miles. Well, not easy but definitely not hard. I was able to click off 6 miles at the 6:40 minute per mile pace without ever having to push to redline. This was a real boost to my confidence (which had deteriorated the last couple of days). I also cooled down for a mile and finished the 8 mile run in just under an hour. The average pace for the working set was 6 miles in 39:48 @ 6:38 pace with an average heart rate of 168 beats per minute. I have really increased my LT level these past 2 months!

Time for winter to end.

amen. I am done with snow.

Pool is back open tomorrow so i'll be over to get in a ride and swim in the morning, run in the evening.

Have a nasty swim workout tomorrow:
4100 as
1200 warmup
Main set:
20x50 on the min
2x200 on 2:50
3x500 pull (last 500 cooldown)

Ha, after a 1200 warmup I'd be well over half done. I'm trying to turn over a new leaf this week though. I've been in the pool every day since Sunday, albeit with shorter workouts. I'm going with the theory that it's better to go ~shorter and hard more frequently than put in a few longer workouts of slower swimming. Good luck with your workouts.

thats how my seasons have gone the last two winters. frequency first, then intensity, then distance. started by working up to 5 times a week of just 800-1200 yards (this was after 3 seasons of racing so 1200 was not a long swim.) then added in more hard stuff, then worked distances up.

It worked very very well, and even before they started getting longer swim times started falling

lovers day 5k race report and a photo;-)

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid...

Um, I could have done without the picture dude! Way to have some fun.

Edited by wiky 2010-02-14 5:37 AM

awesome! What was the temperature?

26 degrees with 20 mph winds.

Got some decent mileage in since getting done in Oklahoma finally.  I am excited to get back into it but there are some other issues I have to deal with.......like losing my only set of keys to my truck while in Chi-town for the B Ball tourney.  Now I have to have my truck towed to a dealer to have new keys programmed.  The key ting is a long story that I would like to drop an anvil on some guys satchel if I knew who it was but I won't go there.

I have run some short stuff with one 5 miler in there to get back into the groove again and hope to be hitting the pool in another night or so.  Bike is tonight, and despite having to get on the trainer I am kind of excited to jump on.  I'll probably just do some moderate spinning this week a couple of times then oick up some intensity next week.  I do have to admit I have really liked the running the past 5 days or so but I have to make sure I balance my training so  keep my knee from exploding again.

Wow, I agree!  I think I just threw up a little.  I lost my appetite too.  I was pretty hungry until I saw the pic.

see i am helping you guys lose weight a litlte at a time;-)

David -- I'm trying to get my head around the W/kg figure of merit for predicting cycling performance.

From what I've read/heard, W/kg at FTP is probably the best single number for predicting time-trial performance on the bike. Other things are still important of course (aero profile, rolling resistance, etc.), but those things are somewhat extrinsic variables - can be controlled by changing equipment, position, etc. (Although there is interplay since max W/kg might occur in a non-aero position.)

So, if W/kg is more-or-less the figure of merit, I'm a bit confused. I can see this being important on a hilly course, but I wouldn't think it would matter as much on a flat course where you don't have to do any climbing so extra weight isn't as much of a negative factor. On flat courses, I would think it's more an issue of pure power and aero profile. Comments?

ETA: I'm hoping you'll say it's all about power so I can sign up for a bunch of flat races and worry less about my kg.

Edited by wiky 2010-02-15 8:57 PM

Just saw that your bike was stolen. That sucks. Best of luck finding a way to recover it or another bike for the season.

Finally back in the water after 2 weeks.  I kept it easy trying not to kill myself the first time out.  I just did some slow 250's as WU and main set then some 200's for CD.  I didn't pay much attention to the times because I didn't want to get too caught up in that yet but 1 of the 250's right in the middle was about 3:45-ish.  I definitely felt the lack of swimming for 2 weeks.

I also felt the wrestling practice from last night too.  I wrestled one of the bigger 8th graders because his partner was hurting (lack of conditioning) and wasn't able to wrestle.  I am not used to using muscles that way any more.  My rear delts and lats are kind of sore, like I had a good shoulder workout.  I had some fun with him and he is a quick learner with good mat sense and balance, very strong too.

W/Kg is the single best way to see cycling fitness and a way to compare to others.
now, as a cyclist you can compare those numers in terms of 1 sec, 5 sec, 10 sec, 1 min, 5 min, 20min, and FTP (60 min) power,

In triathlon sprinting is very small in what we do, so we look at 20min and FTP only.

Now in TT type situation, there are two things you look at: first W/Kg gives you the overall fitness of the rider, 2nd, you look at W/CdA (i think that what it is), but basically this is watts / the force of wind. you get a smaller/med sized person with a small frontal area and high power, and you see crazy TT times, Dave Z, Fabian cancellara, etc.

Are there basic rules-of-thumb for W/kg required to hit a certain avg pace (say 25 mph) on a flat 40k TT?

Or is there is anything out there correlating W/kg to performance on various IM courses?  I'm up for IMWI this year and am wondering if I can get an idea of what ballpark W/kg I need to hit certain times.

Ultimately, this isn't too important since it won't impact my training, but it's interesting nonetheless.

Edited by wiky 2010-02-18 8:58 AM

its going to depend a HUGE amount of your position and equipment selection.

for example on my bike with the same setup, in the aerobars it takes me roughly 275 watts to go 26mph, sitting up, about 330-45.

Its a HUGE diff, although i am also in a VERY good position on my bars when down.

So, does tweaking your aero position makes much of a difference in your TT performance?