Experior's Group - CLOSED (Page 2)

slow turtle - 2009-12-15 7:08 PM Michael- Thanks for being willing to give your time to this.

First Q: Is any one following Jorge's winter cycling program this year? Last year, I found it really helpful, but I haven't checked it out yet this year.

sstucker - 2009-12-15 8:47 PM Hi Michael, thanks for taking the time to be a mentor. I believe I counted 14 people in your group, I'll try joining another group. Thanks Sylvain

sstucker - 2009-12-15 8:47 PM Hi Michael, thanks for taking the time to be a mentor. I believe I counted 14 people in your group, I'll try joining another group. Thanks Sylvain

scout21 - 2009-12-15 9:05 PM

Hi Turtle - never heard of it, but please post a link.  I need a plan to follow!  I did, however, just today start a Higdon 1/2 marathon plan just so that I'd have a plan to follow.

Scout

Experior - 2009-12-15 8:18 PM

I am following the plan this year.  I'll be adding one more bike (easy, longer ride) per week soon, but my main bike training right now is to follow that plan.

There is a thread here on BT about the plan:

   http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=186131&posts=373&start=1

The actual workouts are posted by Jorge on his blog.  The link is in one of the first few posts of that thread.

because of my race schedule, I started a few weeks behind, so right ow I'm on about week 4.    The plan can be done any time, but winter is a good time to do it because the workouts are easiest to do on a trainer rather than outdoors.  They are meant to increase your power on the bike.  After just 4 weeks, I'm already seeing some good improvements, so I'll definitely stick with the plan to the end.  The sessions are HARD, but mercifully short.

StlPhil - 2009-12-15 9:57 PM Michael,

First, thanks for your dedication to our success! I guess I will begin the process by asking a couple questions. I am using the Higdon 1/2 marathon plan for a April 2010 race. On the cross training days I am adding spinning (60 min sessions followed by a  1 mile run right after the class ends) and doing the 700m to 1650m in 6 weeks swim plan 3 days a week. I just got a bike (cannondale synapse 5) and will be getting start on the bike as soon as the weather breaks. I guess my real question is weather this is enough volume to get ready for  the half in April.  Here is the basic plan:

Experior - 2009-12-15 9:54 PM

Phil,

The Higdon plans are well known for getting people to the finish line of half marathons (and full marathons -- with a different plan of course).  So my first comment is that if you stick to the plan, then you should be fine.

The cross-training will help with aerobic conditioning, but will otherwise not really do much for you that is run-specific.  It is great to keep the metabolism up and as I said to improve aerobic conditioning.  Don't 'substitute' any cross training for running though.  You need the running volume to generate running=-specific adaptations, including building up endurance in your non-muscular soft tissue (tendons, etc.) and building up that network of capillaries to deliver blood more efficiently to the muscles in your legs.  Nothing other than running will do those things for you.

Based on what you'll read in running authors such as Daniels, Pfitzinger, and Fitzgerald (to name some of my favorites), I'd say that the run volume is near the lower end of what you'd want to do for a half marathon.  This makes sense for a beginner plan.  I know that you've had foot and ankle problems so lower volume is probably a good thing in your case.  I think it is better to be conservative this time around and once you are hooked into doing another (!) you could consider doing a slightly more aggressive plan.

Absolutely the most important thing is consistency.  Stick to the plan and you'll maximize your chance of success on race day.

Experior - 2009-12-16 7:14 AMGood morning everyone!  What's on tap for today?

Me (after I pay the bills -- ugh): 

* swimming this morning (trying to make up for the missed swim yesterday -- someone puked in the pool 15 minutes into my swim yesterday; very pleasant indeed!)
* final Christmas shopping (I got paid yesterday!)
* run this afternoon
* take the kids to get a Christmas tree

All in all a full day. I hope you all have a good one.

Experior - 2009-12-15 9:54 PM

Mike,

Thanks. I actually cut back my running volume by a day when I added the cycling and swimming.  I think I'm going to add back the running day to my "lite" day on friday and move my long run to sunday. The extra day will not really effect the foot. Well, nothing that some anti-inflamatories won't fix. That should help to get my volume back were it should be. Man this is REALLY HELPING!

Phil

Phil

Phil,

The Higdon plans are well known for getting people to the finish line of half marathons (and full marathons -- with a different plan of course).  So my first comment is that if you stick to the plan, then you should be fine.

The cross-training will help with aerobic conditioning, but will otherwise not really do much for you that is run-specific.  It is great to keep the metabolism up and as I said to improve aerobic conditioning.  Don't 'substitute' any cross training for running though.  You need the running volume to generate running=-specific adaptations, including building up endurance in your non-muscular soft tissue (tendons, etc.) and building up that network of capillaries to deliver blood more efficiently to the muscles in your legs.  Nothing other than running will do those things for you.

Based on what you'll read in running authors such as Daniels, Pfitzinger, and Fitzgerald (to name some of my favorites), I'd say that the run volume is near the lower end of what you'd want to do for a half marathon.  This makes sense for a beginner plan.  I know that you've had foot and ankle problems so lower volume is probably a good thing in your case.  I think it is better to be conservative this time around and once you are hooked into doing another (!) you could consider doing a slightly more aggressive plan.

Absolutely the most important thing is consistency.  Stick to the plan and you'll maximize your chance of success on race day.