TH3_FRB's (Joel) Group - FULL! (Page 2)

Good job.  The swim test is the easiest to recover from but I would still take an easy day before doing the run or bike test...and definitely a couple days between those two.  I wrote an article for BT on strength training last year and I can post the link later this evening.

Think of the test as a 30min time trial.  What we are interested in is the last 20min of the time trial.  The warm-up, cool-down, and beginning of the time trial isn't particularly important for our purposes here.   

Here is a link the the strength training article I wrote last year

This thread might also be interesting.  My view of strength training continues to evolve as I learn more.  This season I'm leaning more towards some traditional strength training early in the season (right now) and yoga, drills, and plyometrics once I get closer to racing.  I'm still working on developing ym plyo routine.

Joel and gang, I will get on the LT testing in the next couple of weeks. I have two young children who do not return to school until the 16th and my husband is in the military (always gone), so getting time to do anything is difficult.  Although my last LT test for running was approx 4months ago and I have been working off of those zones, but I need to retest that as well. 

thanks again.tiz.

Military press is a seated shoulder press typically with a barbell.  I prefer to do standing shoulder presses with either a BB or DBs.  If possible it's a good idea to gdo as much as possible standing...it forces your core to stabilize and support your body.  I alternate between BB and DBs from session to session...they present a different path and range of motion.  Another option, what I do more often than not, is to do a hang-clean and press combo with a barbell.  The hang clean is an explosive move that develops power in your hips, knees, and ankles.  It's a great combination if you add a shoulder press at the end of each rep.  Start with very light weight while you get the technique.  This is the type of strength move I'm starting to shift towards...more explosive power and plyometric type stuff.  I think it is more directly applicable to our needs in running and cycling.  I would suggest starting with 4-6 weeks of a more traditional strength program before doing a lot of plyo and power lifts...you need some base strength and stability first. 

aloha all, i bumbed us up cause we were getting lost in there. how is everyones training? I`m off for my LSD run today.

later, keep training

tiz.

I guess that's a discussion for another audience

power METER 

Hi Kellie-

It's best to minimize external factors as much as possible when testing so you want to avoid significant weather conditions, use a flat course or track, and try to be rested and generally in a good place emotionally. 

okay, got it done and about wiped myself out for the rest of the day!!

My zones are now

they were slower a few months ago, so does this mean I have improved? I am all about improving my speed. Plus any help with pacing would be greatly apprecitated, I went out WAY to fast and had to slow WAY down for the actual last 20min of the test.

 How is everyone else doing? I intend to do my bike LT perhaps on Sunday.