RE-OPENED Birkierunner's 2013 mentor group - RE-OPENED!!! (Page 19)

i think your right Neil, there have been documentaries about the ball of the foot hitting the ground as a more natural style, but i have been running heel first for 25 years and when i tried to change, man did it hurt.  do what comes naturally.

Hello Nussy, yes we are still open.  In fact, I don't plan on closing it at all....I see no reason to prevent anyone from popping in and asking questions or participate in discussions.

OK folks, ski racing season is over and now I have no more excuses for not being more responsive to posts.  Triathlon training gets re-booted this week and I'll be here every day from now on.  I need to go back to some posts that I started but didn't finish addressing.  I appreciate other folks stepping in and answering questions.

On that note, I wanted to get feedback from everyone on the fate of this mentor group.  The early season mentor program is supposed to end during March/April when a new BT mentor group class will begin.  I wonder if people would like to keep this group going all season or call it quits in another month or so.  There are many people that haven't been too active but perhaps that is because winter is just now releasing its grip and they are now turning towards getting ready for tri training.  I'm willing to keep things going so we can see how people's training and racing is going this year. 

Thoughts?

Hi Chuck, you're welcome to join us.  A late starter is better than never starting at all.  Look forward to working with you.

I say, heel strikers unite.  Been a heel striker myself for 37 years with no issues.  Personally, I think that most people that try to sell the "change your stride" story are ones that are selling a book or video.  I'm not saying that someone with a very quirky stride might not have injury issues, but most people are going to be fine with their natural stride.  Same goes with cadence as well imo....people took the paragraph out of Jack Daniels book where he said he studied a certain number of world class runners and many of them had cadences of around 90.  People took that and translated it to mean "to get faster you have to have a stride rate of 90".  If you keep reading in the same page or so (1st edition anyway, not sure about 2nd) Daniels said that most people should stick with the natural cadence they already have.

see my notes above and from those of others in the group on heel-striking.  As for your question on views on long runs the day before the long ride (or vice versa) can you tell me what you call a "long run" and "long ride" and what part of a race training program you are in?  Not familiar with the book you mentioned and what they are calling a "prep week".

Hi, thanks for the comments, much appreciated,

RE the long ride & run:  once a week I have a long ride (3+ hrs) & run (1.5/2+ hrs) all in zone 2. Week work days are too long – 6 to 9/10 so I have to do them on the weekend and keep the week for shorter (1hr) workouts.

I’m only at the beginning of the training plan, the prep period is described as the preparing to train period, it’s all done in zone 2 with a focus on skills, after that it goes into base 1,2,3,build 1,2, peak, race. – the more I think about it: hopefully my body will get used to the work, in which case this won’t matter?

PS the book referred to is by Joe Friel and has race specific plans for sprint, ly, half IM and IM races.

Sorry for taking so long to get back to this set of questions, and before I did I wanted to set up a spreadsheet with the dates of the races that Neil has on his schedule (googled them) just so I could organize some thoughts.

Ryan I'm curious about your thoughts on why you suggest that Neil put a 4 week block of VO2 work in the middle of 2 x 4 week blocks of FTP work?   There are always more than one way to skin a cat, but I would probably do something a little differently.  It depends in part on the needs/weaknesses of the athlete but I would put a VO2 block in the early part of the plan and then switch over to a longer FTP/CP block in preparation for the sprint races.  Starting with this week, I would probably schedule a 4 week block of VO2 work (at most) and then switch to a FTP/CP block of 8 weeks.  6-8 weeks are needed to elicit the desired adaptations and I would urge testing of FTP prior to that 8 week block and then test at the end of it (the week prior to your first sprint) and use your new FTP to guide training levels for your HIM prep.  I wouldn't stop VO2 work altogether during this block because you still want to maintain in that department.

How much emphasis you place on your sprint and Oly races will guide how much you do or don't want to train through them.  I personally don't taper for mid-season races but everyone's goals are different.  I don't have much to add to what Ryan suggested about a 12 week prep for your HIM and intensity levels for VO2 and FTP/CP work.

I have read the book.  Not a big fan of Friel for most AG'ers.

Sounds like you have some big work demands.  Do you think you can follow his plan (lots of volume) with all that going on?  The reason I ask is....as the plan progresses the volume (20hr weeks) and intensity continue to increase and it can cause problems (injury & burnout) if the early prep is not followed closely.  I remember the prep periods even being in the 12-16 hr range.  That would never happen for me.

I use that sandwiched VO2 block just as a way to raise my ceiling one last time before the final 4 weeks to race day.  For me, this just means going from (1) VO2 ride to (2) per week and still including a threshold focus ride as well.

I think is also depends on the persons strengths/weaknesses as you mention.

That's why its difficult to answser these types of questions in a mentor group rather than a coaching situation.  Unless you've got test results and observations of athletes training performances its hard to know what he/she needs to work on first.  And as you mention, you are still doing some of each type of workout, its just a matter of what you want to focus on and elicit a response for.

I say keep it going.  I haven't posted all that much, but I've gotten some great advice, and when I've had questions, I've received some very helpful answers.

That's my two-cents' worth.

Gary

No need to lock up bikes.  Access is controlled pretty well in most races and usually only athletes are allowed in the transition area. 

Jim/Ryan - thanks for the feedback.

I've been dealing with achilles issues for the past few weeks which caused me to stop running for 3 weeks.  Getting back into the swing of things now, but now it will take a number of weeks to get back to where I was.  Not sure that it will happen, but hoping to pull off an outdoor ride tomorrow.  We'll see if the snow holds off.

Officially started my race season yesterday with a 5k. It was a bit cold (under 35) for my taste but it was fun and a big crowd.  It was my second 5k and I was very happy with my time 19:46 which was 2nd for my AG.  I am glad that my calves held up so well.  Next week I am going to the Tri Mania expo (formally the multi sport expo) at MIT in Massachusetts.  They have several seminars on tap for the day that will help me prepare for my first Tri in June. 

As far as this forum goes, I would very much like it to continue.  Although I don't post a lot, I am finding all of the information very useful.  Some of the discussion is very technical but useful nonetheless.  I thought it would continue throughout the season and hope that it does.  All for now, take care everyone.

Great job on the 5k Dave.  Glad you want to continue with the mentor group!

Welcome...tell us about yourself