SBR Utopia - OPEN (Page 17)
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2013-01-01 1:54 PM Happy New Year. Hope everyone is off to a nice start to the day. After a quiet evening last night with friends, I had a less than spectacular beginning to 2013. Went for a nice easy run early and face-planted about a half mile from home. Not sure how it happened but I hit the asphalt pretty hard. My first thought was that I'd knocked out my front teeth but thankfully they're still in place. After cleaning/bandaging up the tally is both knees and right elbow scraped, CWX tights shredded at both knees (that really hurts), upper lip cut and nose bloody and swollen. I'm supposed to be meeting family for lunch in a bit. Hmmmm. Ouch! Sorry to hear that Kim, hope you heal up quickly. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() reecealan - 2013-01-01 4:18 PM Happy New Year everyone! Got my 10,000 yards in this morning. There were something like 20-25 people in the pool when we started. Only 5 of use actually finished annual masters hundred hundreds. I'm going to be hungry ALL DAY LONG! A giant stack of pancakes was my solution, very effective! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I had a tough bike session on the trainer this morning and a short easy run afterwards. Good start to the new year. This afternoon we got out our new snowshoes and went for a short jaunt with two of the dogs to try them out, FUN! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2013-01-01 2:23 PM reecealan - 2013-01-01 4:18 PM Happy New Year everyone! Got my 10,000 yards in this morning. There were something like 20-25 people in the pool when we started. Only 5 of use actually finished annual masters hundred hundreds. I'm going to be hungry ALL DAY LONG! A giant stack of pancakes was my solution, very effective! Ha, that was the post swim food at the club! But that will only las an hour, maybe two..... |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2013-01-01 12:54 PMHappy New Year. Hope everyone is off to a nice start to the day. After a quiet evening last night with friends, I had a less than spectacular beginning to 2013. Went for a nice easy run early and face-planted about a half mile from home. Not sure how it happened but I hit the asphalt pretty hard. My first thought was that I'd knocked out my front teeth but thankfully they're still in place. After cleaning/bandaging up the tally is both knees and right elbow scraped, CWX tights shredded at both knees (that really hurts), upper lip cut and nose bloody and swollen. I'm supposed to be meeting family for lunch in a bit. Hmmmm. Yuck Kim, happy to hear that from the sounds of it you will recover quickly - at least you got it out of the way early this year and should have smooth sailing from here on out! I have been out if pocket a bit with some post-Christmas family travel and am now in Savannah, GA to deliver a keynote lecture. Wish I had time to get out an run today - it I 70 degrees here. Hopefully I might be able to beat the cold and rain in the morning... Happy New Year, everyone! |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2013-01-01 11:54 AM Happy New Year. Hope everyone is off to a nice start to the day. After a quiet evening last night with friends, I had a less than spectacular beginning to 2013. Went for a nice easy run early and face-planted about a half mile from home. Not sure how it happened but I hit the asphalt pretty hard. My first thought was that I'd knocked out my front teeth but thankfully they're still in place. After cleaning/bandaging up the tally is both knees and right elbow scraped, CWX tights shredded at both knees (that really hurts), upper lip cut and nose bloody and swollen. I'm supposed to be meeting family for lunch in a bit. Hmmmm. I am so sorry. Hope you heal up fast. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() This morning I went for my annual Polar Bear Plunge for the 4th year. We usually just jump in and get out ASAP but the water wasn't as cold as years past so I actually swam a bit. Only 300 yards but the temp was 56 or 58 depending on the source and it really boosted my confidence in handling the water temp for IMAZ. Certainly not ready to swim 2.4 but I was worried about the water temp and think I will be fine. Also tried my new booties and they were awesome! |
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Member ![]() ![]() ![]() | ![]() KansasMom - 2012-12-31 10:00 PM heykev - 2012-12-31 12:25 PM Hit a milestone today. Finished off my fourth straight year of cycling, 1461 days straight. Todays roads still a mess from the snow but is melting. Hoping they are a little better tomorrow for a run with a long run this coming weekend weather permitting. Happy New Year everyone. That is very inspiring. Congratulations.Thank you 1462 today. |
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Member ![]() ![]() ![]() | ![]() Managed to get in a short run and a quick ride in between company. Temps still below freezing so didn't do to much. Roads are improving for the most part. Still some ruts and lots of slush and packed ice on the shoulders. Trying to keep it safe. Back to work tomorrow so hoping the pounds start coming off from the vacation I took for the holidays. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Happy New Year gang. I got in a very short, chilly run in the dark this am then it was off to our annual family hike. We hiked through Fat Man's Pass at South Mtn in Phoenix. Luckily we all made it through the pass despite all the holiday overeating! ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() reecealan - 2013-01-01 2:18 PM Fantastic! Sounds like a great excuse for pancakes or waffles.Happy New Year everyone! Got my 10,000 yards in this morning. There were something like 20-25 people in the pool when we started. Only 5 of use actually finished annual masters hundred hundreds. I'm going to be hungry ALL DAY LONG! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() KeriKadi - 2013-01-01 3:15 PM Great job! That is pretty cold water.This morning I went for my annual Polar Bear Plunge for the 4th year. We usually just jump in and get out ASAP but the water wasn't as cold as years past so I actually swam a bit. Only 300 yards but the temp was 56 or 58 depending on the source and it really boosted my confidence in handling the water temp for IMAZ. Certainly not ready to swim 2.4 but I was worried about the water temp and think I will be fine. Also tried my new booties and they were awesome! |
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Member ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() dustytrails - 2012-12-31 4:54 PM...how does it work at your house Goosedog? No real training. He swims 2x/week with a wonderful program (their elite squad sent 6 or so to the Olympics). He plays soccer and basketball. We'll go on short runs here and there. I'm going to try to target that 100x100 for next year. I guess that means I've got to start swimming again.
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() You all have done fun workouts to start out the new year. Hubby and I had an evening alone at a hotel last night, so I actually used the hotel treadmill this morning for a short run. It was kind of fun. I worked on increasing the incline for the first half of the run, and then as I slowly decreased the incline, I increased my speed. It felt pretty good. And at least it was warm and dry. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() brigby1 - 2013-01-01 2:18 PM That's near 110% for me at this time. Not sure exactly as I haven't really been able to go hard for quite some time. Felt about like when I've been doing this throughout the year. Could likely push a few more watts as I get used to going at it like that again. Normally I'd go for 112-113%, but as long as they're all up over 106% it should be ok. 115-120% would be crazy hard, not sure I could do it! If I got that high, it'd likely mean I was doing more VO2 & anaerobic than I really needed to, as threshold is more important for us. I actually use a Quarq for a PM. Didn't want the PT because I have a few wheelsets. Interesting stuff. I have been doing mine at 117% so I suspect the FTP I am using is a tad low. Do you just run Sufferfest on it's own or in Golden Cheetah ? Do you have a 'Sufferfest score' to % FTP scheme or do you just go by interval duration ? |
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![]() | ![]() Keaulani - 2013-01-01 10:54 AM What is your main goal you want out if strength training? I use both. What is it about yiur strength training yiu don't like? Thanks for reframing this question, I never thought about from this perspective. I had done some limited strength training in the past because it was recommended and therefore seemed like the thing to do. But after thinking about your comment my real goal would be 1) to feel comfortable on the swim and maintain control on the bike on rough roads as my upper body strength is limited 2) injury prevention. I generally steer away from strength training because the really people at the gym scare me, I never want to look like that. To bulk up strength training is actually kind of hard, especially if you are an endurance athlete. You have to also eat for growth and odds are your not doing that. I am not sure using strength training for 1 is your best bet. Swim and bike more and those will come. Strength training might help you marginally but honestly that strength you need for those will come from doing those specific events. I am however a huge fan of strength training for injury prevention. There is no guarantee that it will prevent injuries of course but many people develop muscle imbalances and strength training will help with that. Some folks get the same benefits from doing different sports like hockey or basketball but when training for endurance sports odds are those will drain you enough that the sbr suffers. For injury prevention a little goes a long way actually. 30 mins 2x's a week doing a full body routine is about all you need. Somewhere in the 12-15 rep range would probably be what I shoot for. But, another option is using something like the TRX to get your full body workout in. It might be something you enjoy, you can do it at home, and you'll develop muscle but pretty much not bulk up. You can get in a workout pretty quickly as well and can really work hand in hand with that core workout you got going |
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![]() | ![]() kcarroll - 2013-01-01 10:54 AM Happy New Year. Hope everyone is off to a nice start to the day. After a quiet evening last night with friends, I had a less than spectacular beginning to 2013. Went for a nice easy run early and face-planted about a half mile from home. Not sure how it happened but I hit the asphalt pretty hard. My first thought was that I'd knocked out my front teeth but thankfully they're still in place. After cleaning/bandaging up the tally is both knees and right elbow scraped, CWX tights shredded at both knees (that really hurts), upper lip cut and nose bloody and swollen. I'm supposed to be meeting family for lunch in a bit. Hmmmm. Ouch. I bet that was an interesting conversation with the family. I'd have played it up. I imagine you'll feel a little stiff tomorrow. Heal up |
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![]() | ![]() New Years was spent in Tucson with friends. Went for a short hike, nothing too strenuous or long. Back at it again tomorrow with the training, basically just moving my off day to today instead of tomorrow |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-01 7:30 PM brigby1 - 2013-01-01 2:18 PM That's near 110% for me at this time. Not sure exactly as I haven't really been able to go hard for quite some time. Felt about like when I've been doing this throughout the year. Could likely push a few more watts as I get used to going at it like that again. Normally I'd go for 112-113%, but as long as they're all up over 106% it should be ok. 115-120% would be crazy hard, not sure I could do it! If I got that high, it'd likely mean I was doing more VO2 & anaerobic than I really needed to, as threshold is more important for us. I actually use a Quarq for a PM. Didn't want the PT because I have a few wheelsets. Interesting stuff. I have been doing mine at 117% so I suspect the FTP I am using is a tad low. Do you just run Sufferfest on it's own or in Golden Cheetah ? Do you have a 'Sufferfest score' to % FTP scheme or do you just go by interval duration ? 120%FTP is 5MP for me...so 5x4' @120% would have me in the hurt box. 110% seems like a good, tough target for a workout like that. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-01 6:30 PM brigby1 - 2013-01-01 2:18 PM That's near 110% for me at this time. Not sure exactly as I haven't really been able to go hard for quite some time. Felt about like when I've been doing this throughout the year. Could likely push a few more watts as I get used to going at it like that again. Normally I'd go for 112-113%, but as long as they're all up over 106% it should be ok. 115-120% would be crazy hard, not sure I could do it! If I got that high, it'd likely mean I was doing more VO2 & anaerobic than I really needed to, as threshold is more important for us. I actually use a Quarq for a PM. Didn't want the PT because I have a few wheelsets. Interesting stuff. I have been doing mine at 117% so I suspect the FTP I am using is a tad low. Do you just run Sufferfest on it's own or in Golden Cheetah ? Do you have a 'Sufferfest score' to % FTP scheme or do you just go by interval duration ? It's possible I was overestimating my FTP by a touch as well. I'll use my FTP estimate to help set the target for these intervals, but not the other way around. I like the longer efforts for that, though I might use these shorter ones as more motivation to push harder in the longer ones. I use Sufferfest on its own. I know of Golden Cheetah and its capabilities, but haven't used it yet. How I match up to Sufferfest depends on what I'm doing. For this one, the intervals are short and so high intensity that I just hammer at them, trying to make/beat the target. I will vary the cadence some, going along with the scheme of the vid at times, but that's more to keep it interesting. And the target is generally 112-113% for this one. On others I do match up more. For the 2 x 20's, I'd use Hell Hath No Fury and try to make high 90's. I'll put 7.5 as the target wattage and then follow along with any variations they put in at 0.5=5%FTP. On The Hunted's 1 x 20, I'll do my best with 7=FTP and 0.5=5% again. Gesink's break near 11-12 minutes is screaming hard at 8.5. Those 3 vids were my key workouts that I would repeat on a regular basis and stuck with these guidelines to complete them. Are you familiar with the Flanagan Block from ST? That's what they're from. I just fit those into the Sufferfest vids. Other rides to the other vids were all over the place depending on what I was doing. Sometimes following closely, sometimes ignoring all the attacks. Sometimes hitting near where they seem to intend us too, others backing it down some. Like when doing several in a row (Angels plus Fight Club is fun), I'd be mid to high 90's and normally don't attack. Maybe just surge a little. Maybe go to recovery levels, maybe just to basic aerobic levels on the rest sections. Anything with sections of 20 min or more was very helpful in doing sweet spot work. |
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![]() My 5' max power is usually around 121-123% of FTP, so I would agree that 5x4' at 117% would be deadly.
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![]() Happy New Year everyone! Perfect weather here today, but I decided to give myself a little mental test to start off the year. So I set up the trainer in front of the TV and rode from start to finish of the Rose Bowl. Relatively easy effort as I just wanted to make sure I got it done. Mostly in Z2 and short efforts at HIM effort during commercials and timeouts. Moderate effort during halftime. Not planning to do that again anytime soon...LOL. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() So glad I joined this group, I will have no excuse not to improve my cycling (good stuff guys) I have a lot to learn! But if I had to explain all this stuff to a group of people I might as well start off by saying "The industrial revolution was like the puppy who lost his way" LOL |
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![]() reecealan - 2013-01-01 5:29 PM So glad I joined this group, I will have no excuse not to improve my cycling (good stuff guys) I have a lot to learn! But if I had to explain all this stuff to a group of people I might as well start off by saying "The industrial revolution was like the puppy who lost his way" LOL HAH!!! You know that's why triathletes pee on their bike right? One guy had an accident, and everyone else just wanted to make him feel better.
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() rymac - 2013-01-01 9:38 PM marcag - 2013-01-01 7:30 PM brigby1 - 2013-01-01 2:18 PM That's near 110% for me at this time. Not sure exactly as I haven't really been able to go hard for quite some time. Felt about like when I've been doing this throughout the year. Could likely push a few more watts as I get used to going at it like that again. Normally I'd go for 112-113%, but as long as they're all up over 106% it should be ok. 115-120% would be crazy hard, not sure I could do it! If I got that high, it'd likely mean I was doing more VO2 & anaerobic than I really needed to, as threshold is more important for us. I actually use a Quarq for a PM. Didn't want the PT because I have a few wheelsets. Interesting stuff. I have been doing mine at 117% so I suspect the FTP I am using is a tad low. Do you just run Sufferfest on it's own or in Golden Cheetah ? Do you have a 'Sufferfest score' to % FTP scheme or do you just go by interval duration ? 120%FTP is 5MP for me...so 5x4' @120% would have me in the hurt box. 110% seems like a good, tough target for a workout like that. I did 3x5' @ ~118-120% yesterday (and 4x4 last week) - having to do one more would have pushed me over the edge I think. That said, 110% seems low to me. How much difference do you guys have between your 5' and 20' power? Mine is 45w. That was based on FTP test results from early December, no way I would have been able to go that high right after the tests. I'm pretty sure my numbers would be higher if I were to retest now. |
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