THE SLAYER RULES-FULL Up (Page 16)

its never good to skip running unless you are injured!

littlewj: yes! more volume via frequency is smart!

gladiator:running before swimming is not the best idea. it never works well especially with higher training stress in terms of run volume or intensity. plus for me the act of keeping my arms swinging tires my shoulders out too. nontheless sometimes, like this Sunday, i try and do the best i can to swim after a run if time dictates the schedule that way.

vibratingp00hang in there and keep up posted. best to keep active as much as possible!

I do think that I need to run more. In fact I am positive that I need to run more. 

I have been reading and following the BarryP thread on the GA boards and I have to say that I am very intrigued. 100 mile months and more seem very doable using a plan like this. I can easily sneak out of work for the short and medium runs during lunch.

The wheels in my brain are turning. 

It does during the week, yes.

Had my testing this evening. I think it went well for an old geezer:

HR went from about 109 to max of 143 at the end of the test.

Now I have something to work with on the bike.

thanks for posting this data Rich. It tells me that you need to get as efficient as possible at 145 watts and the corresponding HR/RPE to nail Ironman. How do you do that? Friel et al tell you it varies per individual. Scotty's coach and my coach will tell you that its heavy run and bike training from 115-145watts and the corresponding data points. As you get closer to your big day you add some intensity in short bursts (VO2) and a dose of tempo and LT work as you approach the event. The more you work that zone the higher that zone will go. The higher that zone goes, the faster you go, using the least amount of energy with the least amount of lactic acid build up.

hope that all makes sense. bottom line, for long course the only numbers that matter are the 115 to 145. DOn't exceed 145 much at all on race day or you are burning matches that you won't have for the run. Walking the run can be very demoralizing...

Thanks for the feedback Slayer.

Yep, now I know the parameters, so my Saturday morning rides over the next few months can be more focused to the zones (keeping in Zone 2) with periodic intervals in 3, 4 and 5.

For the run, I am already slated to do speed intervals, tempo runs and hill work. I have found that hills really help with leg strength and even speed. So these workouts will continue.

Now on to the swim part that still needs work, but is progressing.

My goal for Florida is to complete in about 15hrs, so feel I am progressing well.

Great job everybody.

Rich, the one thing I would add is these power levels are for indoors. When you are outside it is likely to be higher. I usually end up going by feel a lot outside just because you have to push harder to get up hills. The important part is to get the miles in and toughen the seat 

Agreed, especially about the seat!

damn on the 7 days of rest. that would be pretty painful.

peter is right about about indoor watts vs outdoor watts. there is a good metric called normed watts on powertap computers. this normed watts gives you the true "real feel" watt readings of your efforts outside and I find it reflects my outdoor efforts much better.this may get boring for some so dont feel obligated to read.

yesterday was a prime example. Nearly 3 hours at 212 watts sounds pretty solid low z2 for me. however, it was a hilly course with lots of winds so i was working like Peter in his foothills. my normed watts were 255 which actually puts me in to the bottom end of z3 so my easy group ride was not so easy as it looked by avg watts alone.

there is even another metric called VI. this index compares your avg watts to norm watts. the closer the two are together the closer your VI is to 1.00. most of my trainer rides are 1.00, which means there is no, or very rare, spikes in effort. yesterday was 1.21. that would be poor form on a long course event. you want steady even output on race day. easier on your body.

Regarding undercarriages, never really been issue here. I have had issues with saddle sores before but that was more due to me leaving on dirty kits after group rides, not immediately showering. I am in the market for a Adamo saddle. Does anyone have a good explanation of the differences in their saddles? Their website is very vague.

Undercarrige issues are something I have struggled with in the past especially during IM training to the point of bleeding and finishing the last 20 miles of a long ride standing.

A couple of things I have found to be important with prevention #1

1. Get out of dirty close quickly and shower.

2. Chamois Butter. (Bag Balm is overrated)

3. High quality bike shorts.

4. Compression shorts under running shorts

5. Try not to carry keys or cell phones in pockets 

http://www.youtube.com/watch?v=OxdNpXpl-OQ

One of my facebook friends posted this video on youtube so I think it is OK to share. Nice video of some very fast swimmers who are simply age group athletes. It's nice to see how good you can get with lots of practice.

Harv,

Did you loose your Taint Paint sponsorship and now use Assos or is Assos just a better product for you? I also didn't realize you were still using 400 milers at times. I am still in the market for a better short but the 400 miler seems to be the best for me at the moment. I do have an IM branded short that was a gift that I will wear up to 50 miles.

The real test of a saddle is when you use it for long rides on a trainer. It has to be perfect

assos is the best product on the market imo. i like taint paint and the butt butter fine, but if $ not an issue, id buy everything from assos. check their prices though. pretty high. taint paint was shanks' sponsor so i got the discount. the orange pad chamois on the assos is better than the blue pad. the spandex is light yet firm where the desoto is a bit more firm and more solid texture.  i like the lighter spandex than the desoto. the chamois on 400mi becomes like a wet diaper for me on long trainer rides. other thing i have done with some success is to put two fans on me in front and one in back and to change after 2 hours on really long trainer rides.

i ride a kurt kinetic and bought a lemond rev with the power pilot and shimano 10speed casssette but am pretty sure i will sell the lemond and try out a powerbeam by cyclps when the new model is released. got the idea from scotty's coach.

EEEWWWW Balls!  I used to be very confused about where the man bits rest on the saddle while biking, but then I saw a naked bike ride in Seattle one summer.  My confusion was cleared up immediately.

I am loving this frequent running, even if they're still super short runs.  I feel great and my pig ninjas/IronHounds love it, too.

Ordered a new swimsuit, so hopefully that will help get me in the pool.  I've only worn my current one a few times because I ordered the grab bag from SwimOutlet and the suit they sent was, ahem, skimpy...and not in a good way.  Gonna blame the suit on the lack of swimming and will back that up when the new suit comes and I start swimming 3x/week like a demon.

dang just about everyone here is doing the barryp thing in some form or fashion! and we got the co-sign not just from Slayer but from Scotty's KQ coach. now ya talkin (err I mean running).

and ashley, just get your bootie in the water, lil miss.  i'm owning you this month in yards. and you should see my unshaven back in a speedo. talk about an embarassment haha!

my computer wont let me see naked images at work Peter.

Just bricked a 1 hour trainer ride followed with a 40 minute treadmill run. Oh yeah, I didn't wear socks Hopefully I'll be able to make it to the pool later today. My outdoor runs are over for awhile. 8 to 9 inches of snow for tonight with more on the way.

I really hate running on a treadmill.