Shellback1998 Group - FULL (Page 16)

Well, 17.1 AVG isn't not to shabby at all. I think we need to have you go all out on one of the trails for 8 mins and verify those HR Zones.  Very impressed with your progress. Keep it up.

Scott

thor67 - 2011-05-18 3:29 PM I wish I could find nice long trails to bike on. Highways scare the hell out me sometimes! 

Yeah, i would imagine biking on a highway wouldn't be fun. There has to be routes you can take that aren't highway. Start putting some time in the saddle, go explore

Scott 

Did you come to a conclusion about the GPS?  All garmin GPS's have ANT Technology, so you can get this 

https://buy.garmin.com/shop/shop.do?pID=1266

and for the run

https://buy.garmin.com/shop/shop.do?pID=15516

You can find these both Cheaper on the Wide World Web

Scott

My workout today

3 Rounds of:
- Bicycle Crunch
  •  X 12 right
  •  X 12 left
  •  X 12 middle
- Superman or back extension X 12
- Planks
  •  Work up to 1:00 right
  •  Work up to 1:00 left
  •  Work up to 1:00 middle

3 Rounds of:
- Abductors (TFL) with a stretch band X 12
- Glut Medias with a stretch band X 12
- Hip flexors with a stretch band or leg raise X 12 
- Single leg squat X 12

Tempo Ride (Z2)

Warmup:
30 min @ Z1

Main Set:
2 X (20 min @ Z2, 5 min @ ZR/Z1)

Cooldown:
To 90 min @ ZR/Z1 (as you feel)

**Keep cadence at 90 rpm throughout

Hill Bounding

Warmup:
25 min @ Z1

Main Set:
6 X BOUNDING (see build phase comments)

Cooldown:
To 65 min @ Z1

Today's swim. For reference FRACK is 5 strokes free and then you flip onto your back and do 5 strokes on your back. It's exhausting. The wink wink next to kick is because our lane did a mutiny and just did free instead of kick.

That's an awesome workout! I found out yesterday that my kick propulsion is less than desired, and I will be doing a few of these 

"Vertical kicking and fin work are great ways to improve an athlete’s kick propulsion, and focus on hiding the kicks behind the hips”. For those with very poor kicking ability, vertical kicking in the deep end for 1:00 sets, is a great way to generate more kick propulsion that originates from the hips. This can be done with a kick board in your hands, slowly moving it above your head as you progress. After three sets of 1:00 can be maintained with the board above your head, it is time to move onto a bit of swimming with the fins, which help the swimmer more effectively feel their kick."

Jess Kropelnicki exercise. 

I was told to let the Life Guard know I will be doing this or, he might think I'm drowning. This is going to suck

Scott

http://www.goswim.tv/entries/6235/all-strokes---vertical-dolphin-variations.html?utm_source=Go+Swim&utm_campaign=eb975619f7-Go_Swim_March_29_2011&utm_medium=email

Check out how easy Phelps makes it look and he uses weights!!!! I would drown.

I'll have to check that out later. Everything is blocked here at work. Something about Sys Admins and there control

Too funny Scott, I am the same way. My kicking sucks royally. I am an upper body freestyler. I justify it by saying it saves energy for the bike and run...

I am going to have to try that exercise one of these days.

Hey man, to see if your theory is right. Do a 100 yards free, without kicking, remember that time. Then do a 50 yard Kick with a kickboard, and divide the two times together. If the ratio is less than 1.5 then you have bad propulsion, If it's great than 1.7, you have a bad pull.

Scott

I feel your pain. For the longest time everybody else was blocked except the IT staff where I work but now due to audit requirements now even we are.

Also did my endurance spin class last night. Music still sucked. 75 minutes and about 4 decent songs...Managed to to squeeze out 26 miles in 70 minutes. Felt pretty good. A bit of cramping in the one calf.

Cheers!

yeah... it gets annoying. But that's ok. 

I know this might be a stupid question, but are you still doing your nutrition like every 20 mins eating gu, gells, or using infinit?

Scott

I know I have a bad kick, my swim coaches used to ride me about year after year...

My master's coach actually jumped in the water and I had to pull her before. with her saying I had no pull in my arms.  Maybe if she jumps in, maybe I can push her down the pool next time in a boat. 

Seems to have deleted part of my post so again...

Nope I have not used any of these. I was going to bet some samples this weekend to test out...

any suggestions?

There is room for middle ground on the kick.

If you're doing no kick it's probably hurting your rotation and you're swimming flat which is upping your stroke count which makes you work harder which tires you out which slows you down.

If you're kicking for all you're worth but doing it wrong you're creating drag and again it's causing a high stroke count...slowing down.....wearing out...slower.

Make sure the kick is starting from your hips not your knees. Make sure your toes are pointed and that you are staying long. Keep the kicks short and compact and use them to help your rotation just like a rudder on a ship. If you do this it will give you a boost short term you'll eventually start to figure out how to develop power out of this. At first it will provide very little power but it will help your balance and rotation and decrease drag which ultimately will make you faster with less effort.

Ouch, that would hinder training to say the least!

Like I've said in the past, I don't eat while on the bike. I personally don't like any hammer nutrition, but many people do. I like powerbar endurance as well. However, I use infinit only on the bike. I have a bottle an hour which is 300 calories and has all the items I need for that hour. I never cramp, I feel full and never lose energy. When I began biking, I liked the cliff blocks, They were like Big Gummy bears, have three of them every 20 mins followed by some water and you'd be good to go. I uses these primary on the run. You still need to have some form of sports drink though instead of water. Water is actually banned on my bike. 

But it's all trial an error. See what your stomach can handle. Make sure you don't have any GI issues. But the best time to try these is during training and not on race day. Practice how you're going to perform on race day. Then it's like any other day. 

Scott

Oh man! That totally is not good. I'm glad that you're back though... We're still here! 

OK, first off I will say you guys/and girls are all beasts.  What the heck is it with the swim workouts that you guys do.  I so want to be a beast too, so I am going to keep plugging along and know that next year I'll be doing those types of workouts. For now I'm staying the course, but I do love listening to the banter and seeing the workouts you guys do.  I'm in awe.

Second thing, I am toast after yesterday.  Spent 5+ hours on the road (driving not biking), and 2+ hours in joint class.  My mom is having total knee replacement.  I did get the 12 mile bike in (14+ mph) while focusing on keeping my hr in lower zone 3.  Feel like my legs are getting strong and I can stay in a higher gear with more umpf longer.  Was going to get up and run before work but like I said, headache, tired, and just skipped it.  Feel a bit like a looser but man I want to get rested for my 5K on Sat.  Part of it is I have a 10 hour shift at work, then do adoration at church and don't get home until after 1am.  Waa, waa, waa.  What a whinner.  Will pick up tomorrow and start again.

Good job everyone else though.  I really admire you guys!

Linda