Razorxp Group Is CLOSED (Page 17)

cheekymonkeys1 - 2011-01-09 6:58 PM Help!
I am second guessing my training plan choice. I had thought I was going to use the free HIM training plan here on BT, however, I am worried about the amount of bike/ run time. The longest bike seems to be 3 hours? and the longest run is 2 hours. I feel like there is no way I will reach the mileage with those times. I want to finish strong, not crawling across the finish line because I didn't get enough mileage in during training.

So, I am thinking maybe I should go with a mileage plan after all.

Somebody else posted this http://competitor.com/2010/09/sports/triathlon/super-simple-ironman-70-3-triathlon-training-plan_6442   

Any thoughts? suggestions?

 I feel like I need to be set on this already - time is a ticking.

IceManScott - 2011-01-09 7:26 PM Tim you go right ahead.  There are lots of training vids and some great repair manuals.  Bicycling mag. has a good one.  I think learning how to repair and maintain and build bikes have been a blast.   I've cut the cost of my tritanium LaMond and my Orbea Ordu in half by building the parts and building them up.  A friend did the Ordu one night when he was bored.  The Ti was for a class...I built it under the watchful eye of a friend in front of 30 people in about 2 hours.

The BB is not hard with the right tools.  Good thing to know too.

 

 

cheekymonkeys1 - 2011-01-08 4:34 PM Ran 2 miles before the race as a 'warm up', then managed a 9:35 average pace for the 5k finishing in exactly 30 mins.

My new PB! Though granted, it's not the '5 minute god miles' that some of you are peeling off

razorxp - 2011-01-09 6:36 PM Scott I love your logic, the CT paid for itself..lol  It is true not to mention alot safer.

Jason, I used to lift pretty heavy and was around 215.  I would say my natural weight is around 190 if eating like a normal person and not doing too much crazy food.  I have  a major sweet tooth that I all but cut out when I start training and I only drink once per month in season so I go from ultra strict to letting loose over the holidays. I overdo it because I know its short lived.  I am just under 6' too, I will tell you if your serious about this sport every pound makes a HUGE difference in your performance.  If your doing it for fun don't worry about the weight, I would much rather be 200 as I like being bigger I hate being scrawy.  I am doing it for fun but also want to see how much I can improve. 

mfspears - 2011-01-10 11:17 AM Hi everyone,
Missed you all, and hope all is going well. It will take me a little time to catch up on all posts, but I will!

My goals this week is to make each of my work outs, and make them count. I also think I need to add some more strength to my routine, especially upper body. My upper back arms and shoulders are sore pretty much all the time right now.

I have also found evidence of a springfield tri club, but at least their website is pretty inactive. Hoping to find a training buddy locally as well. But we will see

Did some good research on road bikes this weekend and enjoyed browsing the bike shops. What suggestions do you have for a road bike? (would love a tri-bike but figure I need to work up to that) What kind of things would watch for or make sure to look for? besides fit that's a given!

Blessings Marys

razorxp - 2011-01-10 11:30 AM



Nice to have you back Marry,

This is just my advice not knowing you very well or your financial situation.  When I started I bought a road bike and right away put money into it to make it a tri bike.  Then I bought a mid level tri bike and wanted a better bike.  So now I have a awesome bike plus a great training bike and a road bike with areo bars and extra parts.  If you plan on doing tri's then I would advise buying a tri bike. If you just want to ride a bike then road is the way to go.  I have 5 friends that did the same thing so the bike shops love us but we "wasted" alot of money in 3 bikes vrs 1 bike. 

mfspears - 2011-01-10 10:17 AM Hi everyone,
Missed you all, and hope all is going well. It will take me a little time to catch up on all posts, but I will!

My goals this week is to make each of my work outs, and make them count. I also think I need to add some more strength to my routine, especially upper body. My upper back arms and shoulders are sore pretty much all the time right now.

I have also found evidence of a springfield tri club, but at least their website is pretty inactive. Hoping to find a training buddy locally as well. But we will see

Did some good research on road bikes this weekend and enjoyed browsing the bike shops. What suggestions do you have for a road bike? (would love a tri-bike but figure I need to work up to that) What kind of things would watch for or make sure to look for? besides fit that's a given!


Blessings Marys

IceManScott - 2011-01-09 8:45 AM The 2X 20 min all out time trial for FTP was very hard as you can imagine.  I've been back to all out workouts only 2 weeks. I knew I would lose some top end.  The coach says that is just fine.  No one should carry 100% of the peak threshold power 365, he says.   I haven't seen final results.  I think I am 275-280, down from 300.  If so, that isn't so bad considering 8 weeks off the bike, 2 weeks on.  If that is where I am starting in the dead of winter at the very beginning of the workout year, that is a very good place to be.  With the right VO2, base and FTP workouts, I'll be back in the swing by March when the time trials start here and well ready the first triathlon of the year in June.    All good.

I did a brick after that 45 mins of fartleks.  FYI, the Vision Fitness treadmills do go to 15%. 

Today I am down for two hour 65% base ride.  I may fire up the Real Course Video and see what that's all about.

You all seem to be doing great. 

As far as a bike fit goes, they are a must have.  I was riding my Obea after building it up with only the cursory fit and my back was killing me at 25 miles.  I asked and asked two fitters to raise me up and they adjusted other things saying I had to stay aero and get used to it  Avoid these people like the plague.   If you aren't comfortable, you can't push hard, period.   So I went to a third, told him that I wanted to be raised up.  I got raised up far up, still aero enough and very comfortable.  Two weeks later I did really well on the half IM bike course in 25 mph gusts.  It's set up now that I am confident I can do all day on it.  

A stem shouldn't cost you $155.  More like $55 maybe.  Depends on what it's made out of.

One thing I've learned - you can cost yourself money by trying to fix things without knowing how.  I talked the local community college into offering a bike repair course, I found the instructor, got them together and we had repair through building.  I know enough to do tune ups, change chains, change cables, clean the drive train, and I've built a bike with someone looking over my shoulder.    Well worth it.  Everyone should know how to change flats, adjust their shifters and brakes at the very least and how to get home or to the finish line if you break a spoke and the wheel goes out of true. They aren't hard and the LBS will be glad to show you.  Everybody wants to know too so ask them to host your club for a night on simple bike repair.  Mine is always hapy to do it...gets people in the store and they sell things.

Have a great day.



hey scott.  could you explain FTP?  


 

IceManScott - 2011-01-10 1:54 PM Here's an article on functional threshold power from Training Peaks, which is one of the main websites devoted to training with power meters.:
https://www.trainingpeaks.com/hunter/whatisthreshold.asp

"The million dollar question! It seems that everyone has their own definition of what your 'threshold' is. Some say that it is the point at which you begin to accumulate lactate in the blood, some say it is the point at which the lactate in your blood begins to accumulate exponentially, while others say threshold is the heart rate or wattage that you can maintain for one hour. All of these definitions have merit and we'll let the exercise physiologists debate the definition, but for our purposes in developing the correct training plan for you, we will define 'threshold' as the average wattage that you can sustain over a 20 minute test. This is often referred to as your 'functional threshold'."

The importance is that workouts are based on it much like workouts can be based on heart zones.    If my FTP is 300, then a longer endurance race might be done at 225 or 75%, a time trial of 12.5 miles at 300 or 100%, a base ride would be 50%, an hard VO2 efforts might be short bursts at 110, 120 or 130% or more.  With a power meter I can be precise and know that I am doing the effort as prescribed rather than being sluggish due to tiredness or illness or overdoing because I happen to feel good one day.  My coach can tell me exactly what effort to do for how long.  The goals are to maximize power and fitness in the shortest time while avoiding injury.    Heart meters do the same but are not as precise.  The heart rate can be affected by other things and in short efforts, the HR won't change fast enough.  With a power meter, the results are what they are.  I can also upload my power tract from a power meter into Training Peaks where my coach can read it...power, duration, cadence, and heart rate.   What can I say?  I'm a numbers guy.  Also, it increases the efficiency of the work0outs so I get more back for the time I invest.  That may not matter to you youngsters, but to someone pushing 60, I have to get as fit as I can as fast as I can.  

robburkett - 2011-01-10 7:16 PM Swim workout done.  Spin class in 30 min.

Lots of good dialogue on Lactate Threshold testing etc.  I went the lazy route and got tested on the run a couple of years ago.  I'm guessing the results are not valid for use.  I'll probably get tested again soon.

razorxp - 2011-01-10 9:01 PM



Actually if you had your blood tested that is the best way to do it.  People like lance sit in a lab and have blood drawn every few mins so they can see when lactate is in his blood.

Everyone is doing great on the workouts, Marry nice to see your back at it.  Erin great run & swim!!

So KC what class are you teaching right now? Our club pro could use some help... opps was that out loud lol

razorxp - 2011-01-10 10:01 PM



Actually if you had your blood tested that is the best way to do it.  People like lance sit in a lab and have blood drawn every few mins so they can see when lactate is in his blood.

Everyone is doing great on the workouts, Marry nice to see your back at it.  Erin great run & swim!!

So KC what class are you teaching right now? Our club pro could use some help... opps was that out loud lol

ltcsh1 - 2011-01-11 7:10 AM I haven't been able to work out yet this week because of the weather.  I can use my treadmill, but don't like it as much as the road.  I hope the weather clears up.  We live in the south for a reason!  I hope everyone else is doing great.