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Boston Beginner's Group, Season 2 - CLOSED (Page 18)
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 2010-05-27 6:43 AM in reply to: #2884633 |
 Subject: RE: Boston Beginner's Group, Season 2 - CLOSEDcongrats on the recent PR any training advice for improving time. i am turtle slow - 11:20 and would love to get down to 10:20 over the next year. do you have any specific advice for speed training other than run 400 X 2 fast then walk then repeat also, do you have any strategies to determine how quickly pace may be expected to improve, for example. is it realistic to predict 10% improvement in time over XX number of speed training sessions, or some other calculation thanks |
| 2010-05-27 4:35 PM in reply to: #2885209 |
Veteran  280   Glens Falls | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED For improving my running times I have found my Garmin to be a wonderful tool. Checking the pace as I am running it makes it very easy to improve your times. Using that plus pushing myself has been a wonderful combination  |
| 2010-05-27 4:36 PM in reply to: #2777751 |
Veteran 280 Glens Falls | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED Should I?? Local Tri Group is meeting June 2--looking for members--what do you think? |
| 2010-05-27 4:51 PM in reply to: #2887099 |
Veteran 235 eastleigh | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED Dragonflyer - 2010-05-27 10:36 PM Should I?? Local Tri Group is meeting June 2--looking for members--what do you think? Yes Yes YES!! They want you ! get down there and mingle. I have volounteered to marshall at a race in 2 weeks time to get to meet some fellow triathletes locally, chat about stuff and hopefully make some new training buddies as i dont ride enough and need help to get out. Go for it !! |
| 2010-05-27 6:19 PM in reply to: #2887099 |
Regular 93 Billerica | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED Dragonflyer - 2010-05-27 4:36 PM Should I?? Local Tri Group is meeting June 2--looking for members--what do you think? I don't think you need to ask us. You already know what to do young padawan. (No I'm not taking over,Josh) |
| 2010-05-27 6:34 PM in reply to: #2887133 |
Regular 93 Billerica | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED Tiesim - 2010-05-27 4:51 PM Dragonflyer - 2010-05-27 10:36 PM Should I?? Local Tri Group is meeting June 2--looking for members--what do you think? Yes Yes YES!! They want you ! get down there and mingle. I have volounteered to marshall at a race in 2 weeks time to get to meet some fellow triathletes locally, chat about stuff and hopefully make some new training buddies as i dont ride enough and need help to get out. Go for it !! I also volunteering soon at Mooseman 70.3 in NH, June 5. I'll be in a kayak during the swim. I must admit aside from meeting a few local Tri club folks at the race I wanted to see how the race was run in terms of the size of the event. The same race company running this event is running my race in August. Thought it would give me a good gage on what to expect a little. What better way to do that by being a part of the race. |
| 2010-05-27 6:45 PM in reply to: #2885209 |
Regular 93 Billerica | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED charlotte hobbs - 2010-05-27 6:43 AM congrats on the recent PR any training advice for improving time. i am turtle slow - 11:20 and would love to get down to 10:20 over the next year. do you have any specific advice for speed training other than run 400 X 2 fast then walk then repeat also, do you have any strategies to determine how quickly pace may be expected to improve, for example. is it realistic to predict 10% improvement in time over XX number of speed training sessions, or some other calculation thanks I know of only two ways to improve your times. 1, increase your stride length OR 2, Increasing your turnover or number of steps per minute. I like to work on my strides by using a set distance to run strides then back of a bit to recover. Example would be take your 5k run and get warmed up, then during the rest of the run increase your stride length by running a little faster than you want to for say two telephone pole lenths then back off your stride for two more poles to recover, ect. increase or decrease the telephone pole number to what works for you. I like to do sprints for this the last mile sometimes. Have fun. |
| 2010-05-27 7:38 PM in reply to: #2885209 |
Master 2146 East Side of the Bay | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED charlotte hobbs - 2010-05-27 7:43 AM congrats on the recent PR any training advice for improving time. i am turtle slow - 11:20 and would love to get down to 10:20 over the next year. do you have any specific advice for speed training other than run 400 X 2 fast then walk then repeat also, do you have any strategies to determine how quickly pace may be expected to improve, for example. is it realistic to predict 10% improvement in time over XX number of speed training sessions, or some other calculation thanks I am also turtle slow but have been able to drop my longer run pace my about 1 minute per mile and my shorter distance times by 2 minutes per mile over the last year. After working on establishing a base of slow running at 15-20 miles a week I focused on doing run walk intervals. I run at a faster pace for 4 minutes and then walk for 1 minute. I found that even though I walked my overall pace was still faster. I also worked on increasing my foot speed. Since I teach spin I use Mixmeister to find the bpm of songs. By running to the beat of the song I slowly brought my turnover rate up to the mid to upper 80s. This has really helped me improve my pace up to a turtle in a hurry! Hope this helps. Let me know if you want a list of my favorite songs at 84-88 bpm. |
| 2010-05-28 11:45 AM in reply to: #2887364 |
| Subject: RE: Boston Beginner's Group, Season 2 - CLOSED thanks so much for the tips it would be great to have a list of songs at 84-88 bpm charlotte |
| 2010-05-28 8:12 PM in reply to: #2888745 |
Master 2146 East Side of the Bay | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED charlotte hobbs - 2010-05-28 12:45 PM thanks so much for the tips it would be great to have a list of songs at 84-88 bpm charlotte I will post a list this weekend. Any type of music you like? I've got data on classic rock, alt rock, pop, latin, electronic, world, hip hop, reggae. Maybe I should just mix it up.... |
| 2010-05-28 9:42 PM in reply to: #2889627 |
Extreme Veteran 310 | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED KOM - 2010-05-28 8:12 PM charlotte hobbs - 2010-05-28 12:45 PM thanks so much for the tips it would be great to have a list of songs at 84-88 bpm charlotte I will post a list this weekend. Any type of music you like? I've got data on classic rock, alt rock, pop, latin, electronic, world, hip hop, reggae. Maybe I should just mix it up.... I vote for mix it up. That way we can all benefit! |
| 2010-05-29 7:16 AM in reply to: #2777751 |
Veteran 280 Glens Falls | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED I also vote for mix it up! |
| 2010-05-29 11:39 AM in reply to: #2777751 |
Master 2146 East Side of the Bay | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED Happy long weekend all! I am working on getting all the winter gravel and sand out of my car this morning. Then I need to wash all the pollen off the outside! Hopefully a swim and ride this afternoon. I registered for the Cranberry Oly last night. WooHoo! Now I just need to commit to a training plan! |
| 2010-05-29 11:44 AM in reply to: #2875721 |
Master 2146 East Side of the Bay | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED Dragonflyer - 2010-05-22 5:03 PM Boston Beginner - 2010-05-21 8:07 PM AlanaF - 2010-05-09 1:11 AM 05/02/10 - Tiesim - 3 Forts Marathon + 1mile (27.2) 06/19/10 – Gobluedds- Johan Tri-Fest- Olympic07/04/10 - Tiesim - Bournemouth International Tri - Olympic 07/10/10- Gobluedds- Anchor Bay Triathlon 08/07/10 - Shioban- Iron Girl Tri- Sprint 08/22/10- Gobluedds- Blue Water Triathlon 08/29/10- Kathy-Cranberry Oly 09/11/10 – Gobluedds- Tawas Triathlon Festival Half Ironman Just bringing this forward for ease of reference and if there any changes that need to be made. Can't seem to get the extra lines out-sorry |
| 2010-05-29 3:46 PM in reply to: #2884043 |
Frugal Gear Geek 2199 having fun with the kids | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED TriB4Bride - 2010-05-26 3:48 PM On Pool Workouts: I dont know if its just the pool I have been attending a Masters Swim at but I feel so "Cholrinated" afterward. I feel like it really wears me out more then other Cardio. Maybe its still me getting my "swimming fitness" Any thoughts? First off, let me disclaim one thing. I have never taken a masters course, and am not the biggest fan of workouts in pools. Most of my tris are in OW and I spend too much of my time trying to figure out how to be quick in a pool instead of getting smooth in the OW. Do not get me wrong, I am sure masters help with overall fitness and do make you quicker, but I have no experience with them to judge the intensity of your workouts. With that said... I know that when I start back into the water, it kicks my arse big time. For starters, it takes me awhile to get my form to the point I do not feel like I am going to sink when I am floating. This fear forces me to spin my arms too fast and I end up with a sprint effort. When this happens to me, I try to do a catch up drill. This is trying to get both hands touching in front of you before starting the next stroke. It is very hard, but will slow down your stroke a little. After about 5 swims, I can get a bit of a rhythm going. A second thing I will try to do is increase how many stokes I can take before a breath. At the start of my season, I will start breathing on every 3rd stoke. By the end of the season, I tend to be able to get up to about 7 stokes before a breath. Between efficiency and fitness, I can lower my HR in the water. |
| 2010-05-30 11:15 AM in reply to: #2777751 |
Extreme Veteran 310 | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED I have a nutrition question. I've always just eaten what I want when I want to, but I am getting OLD! So I need to shape up. If you are supposed to eat say 1800 calories a day, is that NET calories? For example if you go on a ride and burn say 800 calories, do you now need to consume 2600 calories? For some long rides, that would be some serious eating. |
| 2010-05-30 11:19 AM in reply to: #2777751 |
Extreme Veteran 310 | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED One more question: For anyone who has ever done a century ride, I have some questions. Is there a typical time cut off? How often is there an aid station? Is it usually an out and back, or point to point? My brother and I are looking to put together and train for our own informal one to save $$ and just have fun, but he wants to cross it off his bucket list, so we want to make sure we are somewhat following the rules. Any suggestions? Thanks! |
| 2010-05-30 2:07 PM in reply to: #2890944 |
Frugal Gear Geek 2199 having fun with the kids | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED AlanaF - 2010-05-30 12:19 PM One more question: For anyone who has ever done a century ride, I have some questions. Is there a typical time cut off? How often is there an aid station? Is it usually an out and back, or point to point? My brother and I are looking to put together and train for our own informal one to save $$ and just have fun, but he wants to cross it off his bucket list, so we want to make sure we are somewhat following the rules. Any suggestions? Thanks!
I have not done any "century rides" per se. I have done the PMC as an organized ride along with a number of century rides as part of other small group rides or alone. I guess it depends on weather you want to do it " by yourself". When I was training as a teen, I would take enough water and food to make my aunts house and reset there. That was about 30 miles in. I would continue up and come back to my aunts again. Either way, it is like stashing stuff en route to make sure you have what you need. I have also stopped at McD's and asked for water in a jam on more than on occasion. On more formal rides, we had a chase vehicle that would keep tabs on us. You could fill a cooler up with your "special needs" stuff (sorry, could not resist the IM reference), and send a family member shopping at about mile 50 of your planned ride. That way you do not have to do an out and back. Personally, I prefer not to do out and back rides, but that is just me.
As for the calorie intake, I am sure that those who are training need more than 1800. The problem is finding the right number. I can only share a reference from a PBS show years ago. They were talking about the Tour de France. They used donuts as the reference scale. The assumption was the average American needed to consume about 2 donuts a day for proper fueling. A peleton TdF rider would need to consume approximately 32 each day of the tour. Yes that is not a type o. The bottom line is from what little I know, your level of fitness, food reserves (nice way to say body fat) an activity level all influence the number. Hence why most of us go up in the winter when our training drops back. Sorry I could not be more specific on your calorie question. |
| 2010-05-30 4:03 PM in reply to: #2891100 |
Extreme Veteran 310 | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED Ontherun - 2010-05-30 2:07 PM AlanaF - 2010-05-30 12:19 PM One more question: For anyone who has ever done a century ride, I have some questions. Is there a typical time cut off? How often is there an aid station? Is it usually an out and back, or point to point? My brother and I are looking to put together and train for our own informal one to save $$ and just have fun, but he wants to cross it off his bucket list, so we want to make sure we are somewhat following the rules. Any suggestions? Thanks!
I have not done any "century rides" per se. I have done the PMC as an organized ride along with a number of century rides as part of other small group rides or alone. I guess it depends on weather you want to do it " by yourself". When I was training as a teen, I would take enough water and food to make my aunts house and reset there. That was about 30 miles in. I would continue up and come back to my aunts again. Either way, it is like stashing stuff en route to make sure you have what you need. I have also stopped at McD's and asked for water in a jam on more than on occasion. On more formal rides, we had a chase vehicle that would keep tabs on us. You could fill a cooler up with your "special needs" stuff (sorry, could not resist the IM reference), and send a family member shopping at about mile 50 of your planned ride. That way you do not have to do an out and back. Personally, I prefer not to do out and back rides, but that is just me.
As for the calorie intake, I am sure that those who are training need more than 1800. The problem is finding the right number. I can only share a reference from a PBS show years ago. They were talking about the Tour de France. They used donuts as the reference scale. The assumption was the average American needed to consume about 2 donuts a day for proper fueling. A peleton TdF rider would need to consume approximately 32 each day of the tour. Yes that is not a type o. The bottom line is from what little I know, your level of fitness, food reserves (nice way to say body fat) an activity level all influence the number. Hence why most of us go up in the winter when our training drops back. Sorry I could not be more specific on your calorie question. My sister-in-law is going to drive support vehicle, so that will be a huge help. I'm just wondering if I can stop at mile 50 and take a nap,lol or if you have to pretty much ride the whole 100 without getting off the bike for it to count. We were thinking of giving ourselves like a 10 hour cutoff or something?? |
| 2010-05-30 6:40 PM in reply to: #2891186 |
Master 2146 East Side of the Bay | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED AlanaF - 2010-05-30 5:03 PM Ontherun - 2010-05-30 2:07 PM AlanaF - 2010-05-30 12:19 PM One more question: For anyone who has ever done a century ride, I have some questions. Is there a typical time cut off? How often is there an aid station? Is it usually an out and back, or point to point? My brother and I are looking to put together and train for our own informal one to save $$ and just have fun, but he wants to cross it off his bucket list, so we want to make sure we are somewhat following the rules. Any suggestions? Thanks!
I have not done any "century rides" per se. I have done the PMC as an organized ride along with a number of century rides as part of other small group rides or alone. I guess it depends on weather you want to do it " by yourself". When I was training as a teen, I would take enough water and food to make my aunts house and reset there. That was about 30 miles in. I would continue up and come back to my aunts again. Either way, it is like stashing stuff en route to make sure you have what you need. I have also stopped at McD's and asked for water in a jam on more than on occasion. On more formal rides, we had a chase vehicle that would keep tabs on us. You could fill a cooler up with your "special needs" stuff (sorry, could not resist the IM reference), and send a family member shopping at about mile 50 of your planned ride. That way you do not have to do an out and back. Personally, I prefer not to do out and back rides, but that is just me.
As for the calorie intake, I am sure that those who are training need more than 1800. The problem is finding the right number. I can only share a reference from a PBS show years ago. They were talking about the Tour de France. They used donuts as the reference scale. The assumption was the average American needed to consume about 2 donuts a day for proper fueling. A peleton TdF rider would need to consume approximately 32 each day of the tour. Yes that is not a type o. The bottom line is from what little I know, your level of fitness, food reserves (nice way to say body fat) an activity level all influence the number. Hence why most of us go up in the winter when our training drops back. Sorry I could not be more specific on your calorie question. My sister-in-law is going to drive support vehicle, so that will be a huge help. I'm just wondering if I can stop at mile 50 and take a nap,lol or if you have to pretty much ride the whole 100 without getting off the bike for it to count. We were thinking of giving ourselves like a 10 hour cutoff or something?? I think most Century rides are not races but supported fun rides. I would not hesitate to take a break to stretch and refuel every 1.5-2 hours. Having a support car will be great as well. Besides food and drink be sure to pack some first aid stuff too. Bike shorts that seem fine for an hour can really end up chafing after 4 or 5 hrs on the bike. Take lots of photos to document your family century! |
| 2010-05-30 6:58 PM in reply to: #2890940 |
Member 22 | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED AlanaF - 2010-05-30 10:15 AM I have a nutrition question. I've always just eaten what I want when I want to, but I am getting OLD! So I need to shape up. If you are supposed to eat say 1800 calories a day, is that NET calories? For example if you go on a ride and burn say 800 calories, do you now need to consume 2600 calories? For some long rides, that would be some serious eating. I know i'm new, but because i have some food intolerences, I went to see a sports nutritionist. She gave me a four day food plan which I can pdf you if you want, but she determined my base metablolic rate (BMR), which i think was around 1500 cal/day just to function, then added in the non-exercise activities, plus the exercise and based my daily intake on that - so it wound up to be around 2400 cal/day. This of course would vary per person as I have onyl been exercising at a higher intensity for a couple of months and still have the metabolism of a turtle...I have found since following it, I have more energy after, and do not get drained as quickly during workouts There are a couple of calorie calulating websites out there to help find how much you are buring in a day - you would only have to calculate a couple of days to figure out what your average would be. And then calorie count the amount in to see if ur actually getting enough. Just my two cents - let me know if you want the eating plan. I can email it around if anyone's interested. |
| 2010-05-31 6:39 AM in reply to: #2891305 |
Frugal Gear Geek 2199 having fun with the kids | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED KOM - 2010-05-30 7:40 PM AlanaF - 2010-05-30 5:03 PM Ontherun - 2010-05-30 2:07 PM AlanaF - 2010-05-30 12:19 PM One more question: For anyone who has ever done a century ride, I have some questions. Is there a typical time cut off? How often is there an aid station? Is it usually an out and back, or point to point? My brother and I are looking to put together and train for our own informal one to save $$ and just have fun, but he wants to cross it off his bucket list, so we want to make sure we are somewhat following the rules. Any suggestions? Thanks!
I have not done any "century rides" per se. I have done the PMC as an organized ride along with a number of century rides as part of other small group rides or alone. I guess it depends on weather you want to do it " by yourself". When I was training as a teen, I would take enough water and food to make my aunts house and reset there. That was about 30 miles in. I would continue up and come back to my aunts again. Either way, it is like stashing stuff en route to make sure you have what you need. I have also stopped at McD's and asked for water in a jam on more than on occasion. On more formal rides, we had a chase vehicle that would keep tabs on us. You could fill a cooler up with your "special needs" stuff (sorry, could not resist the IM reference), and send a family member shopping at about mile 50 of your planned ride. That way you do not have to do an out and back. Personally, I prefer not to do out and back rides, but that is just me.
As for the calorie intake, I am sure that those who are training need more than 1800. The problem is finding the right number. I can only share a reference from a PBS show years ago. They were talking about the Tour de France. They used donuts as the reference scale. The assumption was the average American needed to consume about 2 donuts a day for proper fueling. A peleton TdF rider would need to consume approximately 32 each day of the tour. Yes that is not a type o. The bottom line is from what little I know, your level of fitness, food reserves (nice way to say body fat) an activity level all influence the number. Hence why most of us go up in the winter when our training drops back. Sorry I could not be more specific on your calorie question. My sister-in-law is going to drive support vehicle, so that will be a huge help. I'm just wondering if I can stop at mile 50 and take a nap,lol or if you have to pretty much ride the whole 100 without getting off the bike for it to count. We were thinking of giving ourselves like a 10 hour cutoff or something?? I think most Century rides are not races but supported fun rides. I would not hesitate to take a break to stretch and refuel every 1.5-2 hours. Having a support car will be great as well. Besides food and drink be sure to pack some first aid stuff too. Bike shorts that seem fine for an hour can really end up chafing after 4 or 5 hrs on the bike. Take lots of photos to document your family century! I agree that most century rides are fun rides. I have never ridden 100 miles without a stop. Heck in the IM races, to get your special needs bag, I think most riders must stop just to pull out what they need from the bag and put it on the bike. Not that they are stopping to have a pick-nick or anything like that. Speaking of IM and lunch, there is a reason for the original time cut off being put into place. Back when only hundreds raced in the only IM, Kona, one gent would stop at restaurants and have all 3 meals there. He would finish, but would take like 30 something hours to get it done. Not sure, he may have even been taking naps, but I do not remember the story that well. So I take stopping is ok when you are making up the rules as you go along. |
| 2010-05-31 11:19 AM in reply to: #2889627 |
| Subject: RE: Boston Beginner's Group, Season 2 - CLOSED |
| 2010-05-31 8:32 PM in reply to: #2777751 |
Master 2146 East Side of the Bay | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED 84 bpm
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| 2010-05-31 8:37 PM in reply to: #2777751 |
Master 2146 East Side of the Bay | Subject: RE: Boston Beginner's Group, Season 2 - CLOSED 86-88 bpm
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