SWBKRUN MENTOR GROUP - OPEN (Page 16)

Dig a little deeper into the instructions with this plan, I am betting that they have a standard warm-up and cool-down sets that are not reprinted with each work-out that equal the missing 500.  I have had training plans that have done that ......   when I used to actually swim  

I do remember a time when you actually swam and quite fast to boot! My RACINE buddy!

I had a decent week.   My big day ride/run went well and my first longer OWS did too.  I am still struggling to get my backside on the Parlee without the death grip.  I literally took that bike to an office park on Saturday and rode it around on flat roads at a crazy slow speed in aero promising it would all be fine.  It was.  Baby steps.

I see many wonderful moments between you and the Parlee in your future.  Way to get back on the horse/bike, Suzy. 

For all you Strava users out there...this is funny!!

 http://www.youtube.com/watch?v=uH6YqAMKxD4&feature=em-subs_digest-vrecs

Enjoy your KOM while you have them!

That is funny... Nice.

 Suzy I am glad to see you are back on the Parlee, but taking your time.  

While not as carefree as I'd like to be, I did do 90' on the Parlee today and that makes me downright giddy.  

Awesome Suzy.  You got the deep wheels on it or did you swap them out?

Swapped the front one out for a cheapo Cane Creek with normal rims.    Once I am more comfortable and it isn't windy, I'll put the Lightweight back on the front and roll!

Well done. For getting back out there, I came off my bike on a wet roundabout in Spain at Christmas. I just couldn't relax for the rest of the day, especially on the mountain descents! The more you get out on the bike he quicker you'll feel comfortable again.

Finally got started with my training tonight, I signed up for Trainer Road again and did my FTP test; wow testing is Hard!!!

Anyway, my FTP has dropped from 257 to 237 and my LTHR has gone up from 149 to 156. Not too bad considering my month layoff.

Dave,

Where did you have this done? I was trying to find a place locall but had no luck. I probably was not looking for the right thing.

Congrats it shows hard work pays off

Different Dave, but with an answer.  Testing can be done all by yourself.  Great article with all the details here.  

I use Trainer Road - google it, I think it's www.trainerroad.com

Basically you need a speed/cadence sensor on your rear wheel and then you plug your ANT+ stick (comes with your Garmin) into a laptop. The Trainer Road program converts your data into virtual power and shows that along with heart rate and cadence on the screen. All you have to do is follow the interval programs supplied or do your own; you can drop the display down to the bottom of the screen and watch movies or download a Sufferfest workout video and use that - they've produced matching interval programs for all the Sufferfests. It costs $10 per month and you van cancel at any time.

When I used it before I got quite hooked! The first ride I did outside after a few weeks of this felt much easier than before and I wish I'd kept it up leading into my IM but by then the focus was on endurance.

Just looked at your avatar cross photo again, looks great! I tried to see if there were any cyclo cross races round here but there's nothing. It seems to have taken off in Victoria where it's much colder and more populated.

Heyall

Just a couple things. Yesterday our 70.3 training group had our bike run eval. It was 10 mi and a 2 mi run to get a base. I did ok on the bike. it was about 30 mins for 10 miles and I think my average speed was about 18-20. i will know when i put on here. Today we a 2 of 1000 yds and the first was 23:48 and the second 1K was 23:51. The total was 47:37. I felt good about the time and this was the first time I did this distance with only a 2 minute break. The run was not good I think it was about 11min mile for both I walked some. I need to improve there bad

Happy training.

Mike

Wow, It's Wednesday again.....already!  Are you racing this weekend?  What are your race goals and your plan to accomplish those goals? 

Question:  You've all been training hard and getting prepared physically for the racing season.  How do you mentally prepare for your races?  What strategies do you use before and during your race?

 I was going to do a race but imy mother-inlaw had surgery and we are going down there for the weekend. I dont have any suggestions on how to prepare mentally. I always think ill do this and that but never stick with it. So suggestions on that would help                                                                                                                                                                                                                                

I'm not racing per se, but I am doing the Horribly Hilly Hundreds on Saturday.  Monster of a bike event with a buttload of climbing.  Even some of the fittest people walk up the hills, cry and swear.  Should be great.  My goal is to finish without tipping over!

I'm big into mental preparation.  I do visualization before every major workout and race.  Helps immensely.

No racing here.  I spend a lot of time the night before and the morning of the race walking through the race in my head and at the same time checking off what I need for each leg.  I also try to focus on being relaxed especially for the swim start.

No racing for me, I'm in my Winter off season so I'm back on the trainer and enjoying my Trainer Road workouts again. You can create your own workouts now so I can use the EN plan.

I mentally prepare for races by firstly relaxing and calming my mind and secondly visualising a strong, controlled race. All I have to do then is maintain the same control on the day.

What's winter like there?  I have visions of sunny and 80F, but I am guessing I'm wrong!

No, you're right, trouble is you get used to the heat so 80f feels cold!