SBR Utopia - OPEN (Page 18)

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 :-)

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.

Ben mentioned Flanagan.

Here is his post.

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.

Ouch, I hope you start healing quickly.

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.

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.

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.

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.

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

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. 

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.

Agreed.

Good Stuff.  I originally read that Flanagan post as 3 sessions per week and then figured out it was consecutive days .  Agree that would be extremely tough mentally.

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. 

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 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 know - want to fly to florida?

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.

Yes, except that I am already flying to Vancouver this weekend.

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.    I think my work building is just too much concrete and metal and it has a bunch of overhanging stuff that likely interferes too.  It's not even close to locking on.

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.