Ernesto's group - CLOSED (Page 18)

I think you can train by either (HR or RPE) - its up to you.  I train by a mix of the two.  There are a lot of good books and articles on HR training - Friel, Maffetoen and Carcmichael would all have training plans based on HR training.  Matt Fitzgerald has a book all based on RPE and Carmichael also uses it as well (but prefers power for the bike) Friel uses the HR breakdown as you show in your table.  You would break your season down into various periods (concept of periodization) and based on where you were in your season (base, building, peak, race) your workouts, based on HR would vary).  This is in the Triathletes Training Bible.

I think it is up to you completely if you use RPE or HR.  As I stated before, I like knowing my LT (assume from your table your (running?) LT is 167)?  I find it useful in longer harder efforts to know where my theoretical limit is.   It also allows me to build out my zone 1 and 2 that I know (but don't always respect) that I should do most of my runs in.  Just my brief thoughts.

Ernesto, 

Congratulations on an incredible performance, truly inspirational and what an awesome time and PR you achieved! Now enjoy the well deserved glory and we look forward to hearing more about it, felicidades!

On my side, I was able to complete my 1/2 marathon today in 1:52 which ties my January PR. I'm satisfied with the time since this one was a tough with non-stop hills, extreme heat/ humidity, and I gave it my best.   

Cheers,

Gabriel 

@ Gabriel  That's awesome.  This is a rockin group and I am also proud to be a part of it!

@Chris  I bought my Vibram Bikilas today.  I'm tired of stepping on sand burs in my bare feet.  REI has a 100% satisfaction guarantee.  I can run in them for 3 or 4 months and take them back if I don't like them.  Can't lose on that deal.

@Barry  several people from Chicago were in IM Texas.  Everytime they announced Chicago, I thought about you

@everyone  Here's a local article on IM Texas.  We watched these last guys come in, everyone a winner.   http://tinyurl.com/44tk7nv

@Ernesto  time to get back to mentoring

Tomorrow I'm going to decide whether to do Captex next Monday.  Tonight I am still exhausted from IM Texas.  Being a spectator is hard work. 

The sprint is Swim 820.21 yards   Bike 12.43 miles   Run 3.11 miles  

Here is a tentative plan with a few holes.  Can you please tweak it for me? Thanks.

Monday  OWS swim

Tuesday OWS swim

Wednesday  organized bike time trial (I can skip this for this week)

Thursday  long run with kick at end

Friday  easy spin bike with some speed bursts (how long?)

Saturday  after good WU  20 min (20” sprint, 40” recovery repeats?)

Sunday   off

Monday    race day

Ernesto, 

Congratulations on an incredible performance, truly inspirational and what an awesome time and PR you achieved! Now enjoy the well deserved glory and we look forward to hearing more about it, felicidades!

On my side, I was able to complete my 1/2 marathon today in 1:52 which ties my January PR. I'm satisfied with the time since this one was a tough with non-stop hills, extreme heat/ humidity, and I gave it my best.   

Cheers,

Gabriel 

@everyone  Here's a local article on IM Texas.  We watched these last guys come in, everyone a winner.   http://tinyurl.com/44tk7nv

Ernesto, 

Congratulations on an incredible performance, truly inspirational and what an awesome time and PR you achieved! Now enjoy the well deserved glory and we look forward to hearing more about it, felicidades!

On my side, I was able to complete my 1/2 marathon today in 1:52 which ties my January PR. I'm satisfied with the time since this one was a tough with non-stop hills, extreme heat/ humidity, and I gave it my best.   

Cheers,

Gabriel 

Question for all....  What do you guys drink during the day.  I'm trying to find something other than water without all the sugar!  

jen

Way to go Gabriel!!!!! That's is awesome!!!

As for me, I will start training again tomorrow.  I am still needing to read up on everyones posts.  

I signed up for a half marathon June 12th.  Not happy at how close it is but if I did the one at the end of June it would be in the blazing heat of Simi Valley....  I'll take the beach!  

This will be my longest road race ever.  I will run about 8 miles tomorrow and then on Wed just run an easy run with my kids and hit the pool in the afternoon.  Not sure what to do past that.  We will be moving July 8th.  I need to keep my training up so I can acclimate easier...Moving to Colorado.  I looked up that there are a few Sprints but My husband and I have our eyes set on an Ironman in June of 2012.  It is IM UK and I know there is a great deal of speculation as to whether or not it is even going to happen.  We will be watching close and have several backup plans just in case.  

So now I need to train to train........  My nutrition is still horrible! 

Question for all....  What do you guys drink during the day.  I'm trying to find something other than water without all the sugar!  

jen

Gabriel - congratulations on your race!  To match a PR (now that I know what that means ) while facing tougher terrain and heat challenges is something to be proud of!

Jackie - If I read your post correctly, you're still deciding whether to do the race - I hope you do!  You've been working so hard and I'd love for you to get some payoff.  We're all behind you, too!

Ernesto - If you don't mind, I'd like some advice as I head to the Tejas Sprint on June 5th.  This is the race that nearly made me quit triathlons entirely last year, so this year I'd like to come back with a vengeance and give it everything I've got.

Trouble is, my training routine is being entirely reconstructed with all the new information I've gotten, and I have some travel in between here and there.  So here is my plan, if you see anything that needs tweaking, please let me know:

M (today) - 1000 swim; 2 mi 'speed' run (which wasn't so speedy)

T - 30 min stationary bike (at 90rpm); strength training

W - 1000 swim; 45 min run at max HR

Th - M - Going to NYC here.  Plan on using gym facilities at hotel, but not sure if they will have an adequate lap pool.  running could be OK, but the whole schedule will be dependent on all the tourist and performance schedules my wife has.  Th & M will probably be nothing since those are travel days.

T - back to regular routine - 30 min stationary bike (at 90rpm); strength training

W - 1000 swim; 45 min run at max HR

Th - 30 min stationary bike (at 90rpm); strength

That pretty much ends my opportunities for training, as my wife will be leaving through race day and I've got the kids (still working on a babysitter for the actual race - wish me luck).

So should I change anything from my regular days in preparation for the sprint, or should I stay the course on the longer focus of improving my aerobic base?

Any suggestions welcome.

Thanks,

Mike

Way to go Gabriel!!!!! That's is awesome!!!

As for me, I will start training again tomorrow.  I am still needing to read up on everyones posts.  

I signed up for a half marathon June 12th.  Not happy at how close it is but if I did the one at the end of June it would be in the blazing heat of Simi Valley....  I'll take the beach!  

This will be my longest road race ever.  I will run about 8 miles tomorrow and then on Wed just run an easy run with my kids and hit the pool in the afternoon.  Not sure what to do past that.  We will be moving July 8th.  I need to keep my training up so I can acclimate easier...Moving to Colorado.  I looked up that there are a few Sprints but My husband and I have our eyes set on an Ironman in June of 2012.  It is IM UK and I know there is a great deal of speculation as to whether or not it is even going to happen.  We will be watching close and have several backup plans just in case.  

So now I need to train to train........  My nutrition is still horrible! 

Question for all....  What do you guys drink during the day.  I'm trying to find something other than water without all the sugar!  

jen

Ok so the half is in my sites...now how do I train with it so close.  Like I said tomorrow will be 8miles and Wed  I am running with the kids although I can do my own workout in the am.  (My son just did a 5k 34:19 and my daughter did a 1k 5:39).  

The reason for the IM UK is my husband wants to do that one.  He completed Arizona already and had a DNF in France and Germany and DNF in another race. Arizona was his last one.  His best friend lives in England and will do it as well...  Guess I'm just getting pulled into the mix. His work will only allow time off in the summer (Military..  Aero Space instructor at the AF Academy).

Ernesto,

Need help in choosing a next race.  I would prefer to do one with at least a 600 yard OWS.

I read your report from last year on Captex.  Not sure I really want to do a sprint late in the day in the heat and on the hills.  I was thinking about the Danskin all-female sprint a week later in Austin, but the reviews on it aren't real good either.   I could go do Tejas in Sugarland with Mike on June 5 

What would you suggest for me to do next and how soon?  The only thing I'm registered for is the US Toyota Olympic in Oct.  I will be in PA from June 24 - June 28 or 29.