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Slornow and Wannabefaster's Summer Group-CLOSED (Page 16)
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 2014-06-06 9:33 AM in reply to: jmhpsu93 |
Master  3058    South Alabama |  Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSEDMike-I would second Jason's previous advice about getting a plan of some sort to follow. What you have mapped out may work just fine and most any plan has to be tweaked a bit to fit our individual schedules. I know many people that have used the training plans in the "Be Ironfit" book and had succesful IM races. I think Jamie used it for Louisville last year. They have now come out with a HIM version. It might be worth looking at. I read the "Be Ironfit" book and got tons of useful information out of it....even though I'm no IM. Here is the link: |
| 2014-06-06 11:44 AM in reply to: mrajki |
Champion 7163  Verona WI--Ironman Bike Country! | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by mrajki Hey all just a quick check in made it to Boise today cool town. Bib # is 528 and the race starts at 12:00 PM mountain time looking forward to it. have a great race! |
| 2014-06-06 11:48 AM in reply to: jonD81 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by jonD81 Originally posted by SSMinnow I think saddles are so individual. I had a lot of problems a few years ago and tested 6 before settling on the SMP Lite 109 which I absolutely love. Looking at it you would think it was made for a guy (cut out), but it is so comfortable for a girl. Quick question to all on saddles, how do you go about getting a new one? They aren't really cheap and I imagine just trying one at a store (if you're lucky enough to have a store close by that sells various models) isn't really enough time on one to tell. Do you just buy it online and kind of go through a bunch before you find the right one? I'm fine on my stock one right now, no discomfort or anything, but maybe it's not as comfortable as it could be? Not sure. Always kind of wondered how you get one. Had a great run last night after a brutal bike (Sufferfest A Very Dark Place) Wednesday night. Just 4.5 miles but it felt effortless and I was pushing sub 9:00/mile for my Z2 which was more of an end of year goal but I'll take it when it comes in spurts right now. I'm getting really psyched for my Oly next week. I went to the LBS where I get a lot of work done and brought my bike along. We picked out several contenders and I started by riding each on the CT. Some were clear losers, others were maybes and there was the SMP that felt pretty good. They let me take it home and I rode on it for several weeks before committing. They ordered me a brand new one and I kept the test saddle all through IM. It's great when you have a solid relationship with an LBS. I did order a Cobb via mail before doing the above and really hated it. One person's favorite saddle is another one's disaster. |
| 2014-06-06 11:53 AM in reply to: 0 |
Member 836 North Augusta, South Carolina | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by jonD81 Originally posted by SSMinnow I think saddles are so individual. I had a lot of problems a few years ago and tested 6 before settling on the SMP Lite 109 which I absolutely love. Looking at it you would think it was made for a guy (cut out), but it is so comfortable for a girl. Quick question to all on saddles, how do you go about getting a new one? They aren't really cheap and I imagine just trying one at a store (if you're lucky enough to have a store close by that sells various models) isn't really enough time on one to tell. Do you just buy it online and kind of go through a bunch before you find the right one? I'm fine on my stock one right now, no discomfort or anything, but maybe it's not as comfortable as it could be? Not sure. Always kind of wondered how you get one. Had a great run last night after a brutal bike (Sufferfest A Very Dark Place) Wednesday night. Just 4.5 miles but it felt effortless and I was pushing sub 9:00/mile for my Z2 which was more of an end of year goal but I'll take it when it comes in spurts right now. I'm getting really psyched for my Oly next week. i'm on saddle # 4 in 14 months. I've begged and borrowed from many tri friends, scoured e-bay, and drove 2 1/2 hours to Atlanta and sat in several on a trainer. Saddles are difficult at best. I'm envious to those of you who have found a saddle you love from the start. I'm now in an Adamo, and it's the best I've been in so far. I rode 40 miles today, took my allen wrenches with me, and made more adjustments. I think I'm closer than I was yesterday. That said, I also think, particularly with certain saddles, your body has to adjust and 'toughen up' over a bit of time. I'm finding that's true with the Adamo. The good news is that I have zero chafing and zero soft tissues pain at all (I give that a HUGE amen, because this girl was NOT a happy camper last year with regards to saddles, swelling, tearing, and chafing in places that should never experience any of those things). The not so good news is that the area about 1" in front of my sit bones on each side is REALLY sore right now. Edited by glfprncs 2014-06-06 11:55 AM |
| 2014-06-06 12:37 PM in reply to: slornow |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by slornow Mike-I would second Jason's previous advice about getting a plan of some sort to follow. What you have mapped out may work just fine and most any plan has to be tweaked a bit to fit our individual schedules. I know many people that have used the training plans in the "Be Ironfit" book and had succesful IM races. I think Jamie used it for Louisville last year. They have now come out with a HIM version. It might be worth looking at. I read the "Be Ironfit" book and got tons of useful information out of it....even though I'm no IM. Here is the link: And they have in on Kindle...w00t!!!! I love me some instant gratification. :-) Thanks, Randy. |
| 2014-06-06 1:15 PM in reply to: jmhpsu93 |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Well, I was only scheduled for 2 swims this week but since I had time today I went to the pool at lunch. Pretty good swim....modeled after one Jason did earlier in the week. Sometimes I think I have "better" swims when I just decide I'm going to do a certain set....always better than just getting in and swimming until I decide I've had enough......that would typically be around 150 yards. 300 easy warm up 20X100.first 15 on 1:40 coming in 1:26-28 and last 5 on 1:35 all at 1:25. Effort level felt moderate to moderate+ but I suspect I would have faded quickly if I had planned on 25. 100 cool down Good luck to everyone racing.....looks like it is a busy weekend for the group! Hit it hard!!! |
| 2014-06-06 1:58 PM in reply to: wannabefaster |
Extreme Veteran 678 Rome, NY | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED I am a Heart rate racer!!! Been doing it for 4 years I just listened to the Webinar by QT2 and I am curious as to how everyone determines Lactic Threshold They suggest Your Avg HR for a 5K and then drop 15 beats So for a 5k my Avg is 169- 15 = 154 or they also suggest the Karvonen Method TH= .81x(MAX HR - Resting HR)+ Resting HR So I will settle at 155 as Threshold But should I use this as my Run Threshold or Bike they as there is a 10 beat offset from bike to run Here are the zones I have been using the last 2 years when I was prepping for IM. Bike Zones Run Zones ZR=Z1 116-130) ZR =Z1 (126-140) Z1=Z2 (131-142) Z1 = Z2 (141-152) Z2 =(142-153) Z2 =(153-163) Here are my new suggested zones ZR 104 - 118 Z1 124 - 133 Z2 133 - 144 Z3 144 - 155 Please give me feedback!!! I am prepping for a 70.3 that's 12 weeks away I don't know if I should try to implement these new zones now or just hold off this next season!! Questions Questions Questions!! Jeremy |
| 2014-06-06 2:40 PM in reply to: #4996375 |
| 194 , North Carolina | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Jeremy, I'm not sure about this method they presented in the Webinar you watched, but I'll let you know what I'm doing for comparison. I have been using The Friel method for determining HR zones. I use the free version of TrainingPeaks software and there you can set your zones by entering your Info (Threashold HR, Resting HR, and Max HR) and then tell it who's formula to use to set your zones. Friel uses only the LTHR and then makes 7 zones (5 really, but the 5th is divided into a,b, and c). My LTHR is 180, 5 beats below my 5k avg. (in reality I use the 30min running test and my avg. over the last 20mins is my LTHR) and my zones go like this: Z1- 118-148 Z2- 149-160 Z3- 161-167 Z4- 168-179 Z5a- 180-183 Z5b- 184-190 Z5c- 191-197 As you see the zones are not all even, but this has been working well for me and lines up great with my RPE and Pace zones. You should look into TrainingPeaks if for nothing else but having the ability to calculate your zones using multiple formulas, not just Friel's. Well, I made it to the beach and had a quick OWS in the ocean before a storm rolled through... I really pray the water is not that choppy tomorrow morning for the race! But I survived  all that swimming in the ocean as a kid payed off I guess but usually I was fighting my older brothers and not the waves lol In a bit it's time for packet pick up and then a nice pre-race dinner with the grandparents |
| 2014-06-06 7:22 PM in reply to: triathlonpal07 |
| 504 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED 1 mile OWS yesterday. I don't start laps until the local pool opens around here. Run and ride after I finish pressure washing the deck. Hopefully be finished with that phase after this weekend. Another run/ride Saturday and some OWS Sunday. LOVE the wetsuit, almost don't need it for one swimming hole. The other is still f-f-f-f-f-freeeeeezing. -Gary |
| 2014-06-07 5:57 AM in reply to: triguy1043 |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by triguy1043 I am a Heart rate racer!!! Been doing it for 4 years I just listened to the Webinar by QT2 and I am curious as to how everyone determines Lactic Threshold They suggest Your Avg HR for a 5K and then drop 15 beats So for a 5k my Avg is 169- 15 = 154 or they also suggest the Karvonen Method TH= .81x(MAX HR - Resting HR)+ Resting HR .81x(181-49)+49 = 156 So I will settle at 155 as Threshold But should I use this as my Run Threshold or Bike they as there is a 10 beat offset from bike to run Here are the zones I have been using the last 2 years when I was prepping for IM. Bike Zones Run Zones ZR=Z1 116-130) ZR =Z1 (126-140) Z1=Z2 (131-142) Z1 = Z2 (141-152) Z2 =(142-153) Z2 =(153-163) Here are my new suggested zones ZR 104 - 118 Z1 124 - 133 Z2 133 - 144 Z3 144 - 155 Please give me feedback!!! I am prepping for a 70.3 that's 12 weeks away I don't know if I should try to implement these new zones now or just hold off this next season!! Questions Questions Questions!! Jeremy Both of those formulas work pretty well for me, actually. My average HR for a 5K is like 152, so the upper 130s is my LTHR for running. Used Karvonen puts me around 140. Close enough. I used the TrainerRoad 20 minute test for cycling and I'm at like 135 or so. |
| 2014-06-07 6:27 AM in reply to: 0 |
Master 1779 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Good Morning! I hope everyone has a great weekend of racing and training! Off to a slow start this morning. In attempt to figure out what is going on with my breathing and HR problems at races we're going to start tracking HR data. Wish I would have charged and paired 3 devices last night instead of waiting until the last minute. That pre-race breakfast that was practiced this morning will be well digested by the time this workout finally starts. Ugh.. . Edited by Catwoman 2014-06-07 7:43 AM |
| 2014-06-07 12:13 PM in reply to: 0 |
| 194 , North Carolina | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Had a great race this morning... I'll get a race report up soon, but the short of it is after passing a guy on the bike who I knew was in my age group, we leap-frogged eachother the whole run until I finally out sprinted him in the last 50 yards... I thought I was racing for third the whole time, but it turned out I won my age group I was slower than I wanted on the bike, but I beat my goal for the swim and run and I won my AG so I don't think I can be disappointed about the day oh... And I lost a toe nail lolEdited by triathlonpal07 2014-06-07 6:03 PM |
| 2014-06-07 1:44 PM in reply to: triathlonpal07 |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by triathlonpal07 Had a great race this morning... I'll get a race report up soon, but the short of it is after passing a guy on the bike who I knew was in my age group, we leap-frogged eachother the whole run until I finally out sprinted him in the last 50 yards... I thought I was racing for third the whole time, but it turned out I won my age group I was slower than I wanted on the bike, but I beat my goal for the swim and run and I won my AG so I don't think I can be disappointed about the day oh... And I lost a toe nail lol
Great job!!!! |
| 2014-06-07 2:00 PM in reply to: 0 |
| 504 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by triathlonpal07 Had a great race this morning... I'll get a race report up soon, but the short of it is after passing a guy on the bike who I knew was in my age group, we leap-frogged eachother the whole run until I finally out sprinted him in the last 50 yards... I thought I was racing for third the whole time, but it turned out I won my age group I was slower than I wanted on the bike, but I beat my goal for the swim and run and I won my AG so I don't think I can be disappointed about the day oh... And I lost a toe nail lol WOOT! Good job. Be sure to add the lost toenail to the RR. This group certainly is fast, hope I don't disappoint. My niece ended up staying at my house last night and being a teenager she was in my computer room, er, uh, pain cave all night on the Face Book. Needless to say, I didn't get my trainer ride in. Needed the rest anyway. Run later and then riding to meet the family at a birthday party for my Sister-in-Law. Have to work Sunday afternoon, but swimming when I get out and then another ride. EDITED: I can't spell. Edited by skibummer 2014-06-07 2:01 PM |
| 2014-06-07 6:00 PM in reply to: skibummer |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Just checked to see how Mike/mrajki was doing at Boise 70.3. He is out on the run after a 51 minute swim and 3:06 bike. Finish strong Mike! Solid 43 mile ride this morning followed by a short run. Dang it was HOT. Garmin showed 90 degrees at 9:00am. Summer is here in the South with the heat and humidity.....it was 82 when I left the house at 6:50am. Tomorrow is an hour bike and hour run. Looking back my easy week has not been so easy although there has been less intensity. Looking forward to hearing from our racers. |
| 2014-06-07 7:14 PM in reply to: 0 |
| 194 , North Carolina | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Here's the race report Enjoy http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... Edited by triathlonpal07 2014-06-07 7:14 PM |
| 2014-06-07 7:55 PM in reply to: 0 |
| Member 142 , Georgia | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Nice going for all the racers today; I greatly look forward to reading your race reports! Chaotic weekend so far. Dealing with student loan chaos for the most part, but everything is resolved now (I hope!). This evening was supposed to be an FTP test, but my wheel decided to blow a hole on the trainer. Thirty seconds later I put two and two together since I never had, much less heard, a flat wheel before. Pinch puncture is a safe assumption. I couldn't get the wheel off either so I'm gonna have to burn one of my 4 flat repairs at performance bike to figure out what to do next time that happened. Thus ends a one hour turned ten minute ride that was only halfway through the warm-up. Sad day.  So I need a new wheel, a doubling up on tubes, and a new trainer wheel. The first two I got figured out, but does anyone have suggestions for trainer wheels? I'll only get outside once a week for a group ride, so I'd like to have a high quality wheel that won't burn my wallet to the ground. Have a great weekend ya'll! EDIT: Looks like for another wheel to run around, I'll need a wheel, trainer tire, another cassette and tube. Then double up for a spare. I'm exploring options but I got a feeling this won't be cheap. Edited by PhoenixM 2014-06-07 9:36 PM |
| 2014-06-08 9:10 AM in reply to: slornow |
| 31 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED My wife and I planned to remove our small deck and install a patio later this summer, but two weeks ago my wife happened to be online and saw the pavers we want to use on sale. Long story short, we saved $1,000!! BUT, we bought it all a month earlier than we had anticipated. The past two weeks have been dedicated to working on the back yard, and honestly I have had no energy to ride or run. Work has simultaneously blown up and my lunch time swims a few times per week have been skipped as well. I've continued to lose weight, so the diet and the "workout" working in the yard have been good, but I haven't run or biked in two weeks. Now I am MD on business. This morning I decided to put the hotel gym to use and I spent 30 minutes on a bike trainer and 30 minutes on a treadmill. I didn't swim because the pool is only about 10 yards wide. But it felt good to "bike" and "run" again. |
| 2014-06-08 6:24 PM in reply to: triathlonpal07 |
Master 3205 ann arbor, michigan | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by triathlonpal07 Had a great race this morning... I'll get a race report up soon, but the short of it is after passing a guy on the bike who I knew was in my age group, we leap-frogged eachother the whole run until I finally out sprinted him in the last 50 yards... I thought I was racing for third the whole time, but it turned out I won my age group I was slower than I wanted on the bike, but I beat my goal for the swim and run and I won my AG so I don't think I can be disappointed about the day oh... And I lost a toe nail lol Well done I ended up winning my AG too and getting sixth OA today. I started in the fifth of six waves so there were a lot folks in front of me on the course. I had no idea where I was in the race til the results went up. I have done this race several times and I bested my previous best run by over two minutes which was very satisfying. Overall, a very good race. and in an unusual turn of events for me, it appears that I will kEep all of my toe nails..... Kinvaras have been a godsend for me when it comes to toe nail health. |
| 2014-06-08 6:36 PM in reply to: wannabefaster |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED |
| 2014-06-08 7:37 PM in reply to: slornow |
| 59 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Congrats Nathan and Jason on great races! Had a Great time at my race this morning. All in All was very happy with my proformance. The swim was a very new experience. I have never swam with that many people before. Really need to work on my swimming. Well here is the report http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... |
| 2014-06-08 7:38 PM in reply to: slornow |
New user 166 Fernley, NV | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED So we're home, not the result I had hoped for but I finished and had fun so thats what counts. I crashed on the bike about a half a mile into the ride and ended up with a gash in my right hand (not bad enough for stitches, just a little super glue) and a slightly dislocated left pointer finger. I'll put a full race report up later and you guys can read all about the rest of the carnage. |
| 2014-06-08 7:56 PM in reply to: mrajki |
Master 3205 ann arbor, michigan | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by mrajki So we're home, not the result I had hoped for but I finished and had fun so thats what counts. I crashed on the bike about a half a mile into the ride and ended up with a gash in my right hand (not bad enough for stitches, just a little super glue) and a slightly dislocated left pointer finger. I'll put a full race report up later and you guys can read all about the rest of the carnage. Wow. A 3:06 ride after crashing in the first half mile. You get the tough man award for the weekend. |
| 2014-06-09 7:32 AM in reply to: jmhpsu93 |
Extreme Veteran 678 Rome, NY | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by jmhpsu93 Originally posted by triguy1043 I am a Heart rate racer!!! Been doing it for 4 years I just listened to the Webinar by QT2 and I am curious as to how everyone determines Lactic Threshold They suggest Your Avg HR for a 5K and then drop 15 beats So for a 5k my Avg is 169- 15 = 154 or they also suggest the Karvonen Method TH= .81x(MAX HR - Resting HR)+ Resting HR .81x(181-49)+49 = 156 So I will settle at 155 as Threshold But should I use this as my Run Threshold or Bike they as there is a 10 beat offset from bike to run Here are the zones I have been using the last 2 years when I was prepping for IM. Bike Zones Run Zones ZR=Z1 116-130) ZR =Z1 (126-140) Z1=Z2 (131-142) Z1 = Z2 (141-152) Z2 =(142-153) Z2 =(153-163) Here are my new suggested zones ZR 104 - 118 Z1 124 - 133 Z2 133 - 144 Z3 144 - 155 Please give me feedback!!! I am prepping for a 70.3 that's 12 weeks away I don't know if I should try to implement these new zones now or just hold off this next season!! Questions Questions Questions!! Jeremy Both of those formulas work pretty well for me, actually. My average HR for a 5K is like 152, so the upper 130s is my LTHR for running. Used Karvonen puts me around 140. Close enough. I used the TrainerRoad 20 minute test for cycling and I'm at like 135 or so. My numbers are pretty close together so I am saying 155 for LT But do I sue those numbers to base my Run and drop 8 beats for the Bike Or base them for the Bike and add 8 beats for the run? |
| 2014-06-09 7:34 AM in reply to: triguy1043 |
Extreme Veteran 678 Rome, NY | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Solid Weekend for me Friday 4 Mile Tempo Run Saturday - 40 Mile Ride with 2100ft of Elevation Sunday - 1HR LSD Run with a 15 min tether swim 2 weeks till school is out and I can really train!! |
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