SBR Utopia - OPEN (Page 18)
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() brigby1 - 2013-01-01 8:02 PM 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. Yes, I have seen his 3 day cycle. He also says "Don't run or run easy". Are you following it on a regular basis ? It's a tough cycle and not one I could follow for more than say 3 days :-) |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2013-01-02 2:54 AM 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. This sounds very much like me. I have a 3x5 scheduled for Sat. I will do the first at 113% and try to increase each. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Ben mentioned Flanagan. It's a 3 day cycle, you repeat over and over, replacing one of the hard rides with a VO2 ride every 2nd cycle. It seems really simple, but it's brutal. Now here's a post I found interesting. I believe this would yield some great results. It's from Paulo who I believe is one of the best coaches in the world. It does not need a power meter. But notice what he says. Do for 6-8 weeks then look for different adaptations.
If anybody in the group thinks this is in Greek, let us know, we can translate Greek or give a Greek primer. Edited by marcag 2013-01-02 5:46 AM |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2013-01-01 12:54 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, I hope you start healing quickly. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred D - 2013-01-02 7:57 AM Question for the group? Any insights into why I seem to get medial elbow discomfort near the end of my swim workouts? Is this a sign of a certain kind of stroke flaw? FWIW it occurs on the opposite side I breath on (read my poorer form arm). Hey Fred, it's almost certainly an issue with your stroke, especially coming on the opposite side of your breathing. Without a video it's hard to say exactly what. You could be doing something with the arm like pushing down to compensate your balance while you take that breath. |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred D - 2013-01-02 6:57 AMQuestion for the group?Any insights into why I seem to get medial elbow discomfort near the end of my swim workouts?Is this a sign of a certain kind of stroke flaw?FWIW it occurs on the opposite side I breath on (read my poorer form arm). Fred - like always, an Internet diagnosis is tough, but what I can share is that I have what sounds like a similar issue that has been doctor diagnosed as Medial Epicondylitis or "Golfers Elbow." FWIW if it were to the lateral side of the joint it would be the more common "tennis elbow." Mine doesn't seem to be a form issue, just an overuse injury brought about from a bump in swim yardage last year when I was rehabbing my knee. If that sounds like it might be your issue, then ice cup, no NSAIDs as Epicondylitis is a type of tendinitis, DTM and/or ART, and targeted stretching/strength work incorporated into your routine. I haven't looked, but I am sure there are lots of resources online for that - if not I am happy to get you a description of the ones my PT prescribed if it sounds like your issue. Mine took about 4 weeks to rehab - I still feel it just a bit on occasion, but manage it with the stretching and strength and a mention to my massage therapist if it happens to be acting up. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-02 4:49 AM brigby1 - 2013-01-01 8:02 PM 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. Yes, I have seen his 3 day cycle. He also says "Don't run or run easy". Are you following it on a regular basis ? It's a tough cycle and not one I could follow for more than say 3 days :-) I did more so in the first half of last year and am working back into it this year. Started with the two consecutive days with 1 block a week, but found it made running too difficult. So I split it to Mon & Thurs, worked much better there. Also rode on Tues & Sat but with lots of aerobic & sweet spot, depending on how I felt. Doing that block twice a week would be VERY hard to continue. It'd be for someone really short on time and very determined. I backed off this when the racing picked up. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-02 5:00 AM axteraa - 2013-01-02 2:54 AM 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. This sounds very much like me. I have a 3x5 scheduled for Sat. I will do the first at 113% and try to increase each. I can't remember actually doing a 5' test, but best estimates would have at least 45w difference, though lower as a % of FTP. I've always seemed to have a bit of a dip in the profile relative to others with things lasting a few minutes though. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-02 7:42 AM Ben mentioned Flanagan. It's a 3 day cycle, you repeat over and over, replacing one of the hard rides with a VO2 ride every 2nd cycle. It seems really simple, but it's brutal. Now here's a post I found interesting. I believe this would yield some great results. It's from Paulo who I believe is one of the best coaches in the world. It does not need a power meter. But notice what he says. Do for 6-8 weeks then look for different adaptations.
If anybody in the group thinks this is in Greek, let us know, we can translate Greek or give a Greek primer. That first one looks brutal, I can't imagine being able to maintain that for any length of time. I like the look of Paulo's post, seems more reasonable to me... |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2013-01-02 7:18 AM marcag - 2013-01-02 7:42 AM Ben mentioned Flanagan. It's a 3 day cycle, you repeat over and over, replacing one of the hard rides with a VO2 ride every 2nd cycle. It seems really simple, but it's brutal. Now here's a post I found interesting. I believe this would yield some great results. It's from Paulo who I believe is one of the best coaches in the world. It does not need a power meter. But notice what he says. Do for 6-8 weeks then look for different adaptations.
If anybody in the group thinks this is in Greek, let us know, we can translate Greek or give a Greek primer. That first one looks brutal, I can't imagine being able to maintain that for any length of time. I like the look of Paulo's post, seems more reasonable to me...
Ya, but he goes on to say he is doing cycling only and I think is a cat 2 cyclist. Not sure. I have been doing very mixed intervals and never really know to expect what the combination will yield in terms of fatigue, so it's kind of fun. Doing 2x20, 1x20 over and over and over would kill my motivation |
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Pro![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TankBoy - 2013-01-02 7:53 AM Fred D - 2013-01-02 6:57 AMQuestion for the group?Any insights into why I seem to get medial elbow discomfort near the end of my swim workouts?Is this a sign of a certain kind of stroke flaw?FWIW it occurs on the opposite side I breath on (read my poorer form arm). Fred - like always, an Internet diagnosis is tough, but what I can share is that I have what sounds like a similar issue that has been doctor diagnosed as Medial Epicondylitis or "Golfers Elbow." FWIW if it were to the lateral side of the joint it would be the more common "tennis elbow." Mine doesn't seem to be a form issue, just an overuse injury brought about from a bump in swim yardage last year when I was rehabbing my knee. If that sounds like it might be your issue, then ice cup, no NSAIDs as Epicondylitis is a type of tendinitis, DTM and/or ART, and targeted stretching/strength work incorporated into your routine. I haven't looked, but I am sure there are lots of resources online for that - if not I am happy to get you a description of the ones my PT prescribed if it sounds like your issue. Mine took about 4 weeks to rehab - I still feel it just a bit on occasion, but manage it with the stretching and strength and a mention to my massage therapist if it happens to be acting up. Fred, good advice already from the swimmers. One other thought. If you aren't breathing bilaterally it might be a good time to work on it...even if just for a set or partial set. It might reduce some stress load.
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Expert![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brigby1 - 2013-01-02 8:14 AM marcag - 2013-01-02 5:00 AM axteraa - 2013-01-02 2:54 AM 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. This sounds very much like me. I have a 3x5 scheduled for Sat. I will do the first at 113% and try to increase each. I can't remember actually doing a 5' test, but best estimates would have at least 45w difference, though lower as a % of FTP. I've always seemed to have a bit of a dip in the profile relative to others with things lasting a few minutes though. Tested both in the same session 2 weeks ago: 5MP = 352 20MP=312 FTP at 296 puts 120% at 355W. I just tested recently so everything is pretty dang uncomfortable at this point LOL. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-02 9:49 AM Ya, but he goes on to say he is doing cycling only and I think is a cat 2 cyclist. Not sure. I have been doing very mixed intervals and never really know to expect what the combination will yield in terms of fatigue, so it's kind of fun. Doing 2x20, 1x20 over and over and over would kill my motivation Agreed. |
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Expert![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-02 8:49 AM axteraa - 2013-01-02 7:18 AM marcag - 2013-01-02 7:42 AM Ben mentioned Flanagan. It's a 3 day cycle, you repeat over and over, replacing one of the hard rides with a VO2 ride every 2nd cycle. It seems really simple, but it's brutal. Now here's a post I found interesting. I believe this would yield some great results. It's from Paulo who I believe is one of the best coaches in the world. It does not need a power meter. But notice what he says. Do for 6-8 weeks then look for different adaptations.
If anybody in the group thinks this is in Greek, let us know, we can translate Greek or give a Greek primer. That first one looks brutal, I can't imagine being able to maintain that for any length of time. I like the look of Paulo's post, seems more reasonable to me...
Ya, but he goes on to say he is doing cycling only and I think is a cat 2 cyclist. Not sure. I have been doing very mixed intervals and never really know to expect what the combination will yield in terms of fatigue, so it's kind of fun. Doing 2x20, 1x20 over and over and over would kill my motivation Good Stuff. I originally read that Flanagan post as 3 sessions per week and then figured out it was consecutive days |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() It's presently -15 C with a -25 windchill here. Anyone want to do my 45 min run for me? I'm thinking that I will be saying the heck with waiting for my watch to lock onto the satellites and just running straight out of the door. |
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Pro![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Woke up to a text from my mom. Her and my dad are sick, and might not even fly to Florida for the Ragnar race. I hope they're just being dramatic because (1) our 12 person team would become a 10 person team, and (2), I'd really like to see them before I go to Basic and OCS. Anyone want to come to FL and run a few miles? Your hotel and ground transportation would be covered |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() ratherbeswimming - 2013-01-02 11:03 AM Woke up to a text from my mom. Her and my dad are sick, and might not even fly to Florida for the Ragnar race. I hope they're just being dramatic because (1) our 12 person team would become a 10 person team, and (2), I'd really like to see them before I go to Basic and OCS. Anyone want to come to FL and run a few miles? Your hotel and ground transportation would be covered Umm, see my post above yours. |
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![]() | ![]() axteraa - 2013-01-02 7:40 AM It's presently -15 C with a -25 windchill here. Anyone want to do my 45 min run for me? I'm thinking that I will be saying the heck with waiting for my watch to lock onto the satellites and just running straight out of the door. I always just put my watch by the front door and while I am getting ready it locks on. Have you tried that? It didn't work so well in Oregon and I use to have to put it outside but I still never stood there waiting for it. I just don't have that kind of patience. It was only -3 for my run, no windchill. The faster I ran the colder I got. Weirdness |
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Pro![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2013-01-02 10:04 AM ratherbeswimming - 2013-01-02 11:03 AM Woke up to a text from my mom. Her and my dad are sick, and might not even fly to Florida for the Ragnar race. I hope they're just being dramatic because (1) our 12 person team would become a 10 person team, and (2), I'd really like to see them before I go to Basic and OCS. Anyone want to come to FL and run a few miles? Your hotel and ground transportation would be covered Umm, see my post above yours. I know - want to fly to florida? |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-02 11:05 AM axteraa - 2013-01-02 7:40 AM It's presently -15 C with a -25 windchill here. Anyone want to do my 45 min run for me? I'm thinking that I will be saying the heck with waiting for my watch to lock onto the satellites and just running straight out of the door. I always just put my watch by the front door and while I am getting ready it locks on. Have you tried that? It didn't work so well in Oregon and I use to have to put it outside but I still never stood there waiting for it. I just don't have that kind of patience. It was only -3 for my run, no windchill. The faster I ran the colder I got. Weirdness I do that at home and it works great but when I run at lunch from work it won't lock on. I have to go stand about 30 feet from the building for it to pick up the signal. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() ratherbeswimming - 2013-01-02 11:06 AM axteraa - 2013-01-02 10:04 AM ratherbeswimming - 2013-01-02 11:03 AM Woke up to a text from my mom. Her and my dad are sick, and might not even fly to Florida for the Ragnar race. I hope they're just being dramatic because (1) our 12 person team would become a 10 person team, and (2), I'd really like to see them before I go to Basic and OCS. Anyone want to come to FL and run a few miles? Your hotel and ground transportation would be covered Umm, see my post above yours. I know - want to fly to florida? Yes, except that I am already flying to Vancouver this weekend. |
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Pro![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2013-01-02 10:07 AM bzgl40 - 2013-01-02 11:05 AM axteraa - 2013-01-02 7:40 AM It's presently -15 C with a -25 windchill here. Anyone want to do my 45 min run for me? I'm thinking that I will be saying the heck with waiting for my watch to lock onto the satellites and just running straight out of the door. I always just put my watch by the front door and while I am getting ready it locks on. Have you tried that? It didn't work so well in Oregon and I use to have to put it outside but I still never stood there waiting for it. I just don't have that kind of patience. It was only -3 for my run, no windchill. The faster I ran the colder I got. Weirdness I do that at home and it works great but when I run at lunch from work it won't lock on. I have to go stand about 30 feet from the building for it to pick up the signal. Are you around tall buildings at work? That's where I've always found the garmin slow to link up to satellites. Not sure there's anything to do about it though. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2013-01-02 11:11 AM Are you around tall buildings at work? That's where I've always found the garmin slow to link up to satellites. Not sure there's anything to do about it though. Tall is a relative term, the highest buildings around here aren't more than 4-5 floors. |
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Pro![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Thanks for the get wells. A solid night's sleep and large doses of advil later I'm feeling pretty good. I have the upper lip of an aardvark and my nose is bruised but no black eyes. I had to do a bit of additional skin removal off the lip, but it will be fine. Frankly, a 10 yo boy probably would have just dusted it all off and kept going. I will not be in the pool though until the road rash heals over. Thankfully the knees are just scraped and don't appear to have any other damage. All good. Depending on how I feel later, I may try a short, easy trainer ride just to keep the joints moving. |
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