Aaron Davidson's Group -- Closed. (Page 2)

so I gave Jorge's winter trainer plan a shot today. Started with week 1, workout 1. A good 40 minute trainer ride. When I got done, I went outside and realized I missed an opportunity to ride outside. I thought is was windier than it actually was, but oh well.  

I also flipped my stem today, which put me a little more forward and lower compared to the original setup - I've been riding the original setup for a year now and wanted to see how it would feel in this more aggresive position. I didn't ride aero much today, I stayed up on the hoods for the majority of the ride, which is reverse from what I normally do on a trainer ride.

So we'll see how this position goes. I wanted to do it now so I could ride 5 months and get used to it before the next tri.

lroyal0586 - 2009-12-15 7:51 PM Hey everyone, the group looks great.  I'm excited that there's a lot of motivation and advising going on already...  Everyone seems like pretty seasoned at this...good deal. Anyone have advice for how a true beginner should proceed with winter training?  Right now my plan is to stay at the gym and continue conditioning before I make the move to an actual run outside.  My main question is what should I maintain to actually be prepared for my first tri?  (yards to swim, and miles to swim/run), Thanks.

Consistency. Take you time and get miles in, how well can you swim? Swimming tends to be what must of us struggle with.  For running and cycling many times it just comes down to getting miles in. Getting in 2-3 runs and rides in each week. If you are brand new I would for now just run/bike/swim a few times a week to build consistency.

Pretty good run down on what a power meter is. I love mine. So an example WU from Jorge's plan might read like this:

MS: Start with 5' @ 89% FT (5' @82% FT), Repeat 4 times increasing by 3% each time.

So for that you would do a warmup. Then go for 5minutes at 82% of your functional threshold (typically power/pace you can hold for 1hr). Then do 5min recovery at 82%. You next set woould be at 92%, then 95%, then 98%.

Another one is:MS: 2x5' @ 110-115% HR (2' rest), 30' @ 76% HR, CD

So again do a WU, then twice do 5min @ 110-115% of your FT with 2min of rest beteen each interval. Then do 30minutes at 76% of your FT (basically a moderate tempo ride). Followed by a CD maybe 10min easy riding.

So base does not mean easy. Its a time to increase your VO2max and power. More info from Joe Friel:

http://www.trainingbible.com/joesblog/2009/11/aerobic-base-ride.html

http://www.trainingbible.com/joesblog/2009/12/more-thoughts-on-base-period.html

You can buy a functional HR monitor from Walmart for $20. Great tool to have. Just so everyone knows I can very rarely get on BT during the working day and will post mainly at night or in the morning.

Just increase your frequency and volume for now. If you want to do a little bit of speed work you could do 50% of your long run at an easy pace, for me I would be around 150bpm, then you could do 20% at race pace+30s/mile then the rest back at an easy pace.

So for example I might do 4-5miles at 150bpm then 2mi at 175bpm or my HIM pace+30s, then 2mi back down at 150bpm. Last week has been busy for me and I have been slacking.

RunRene - 2009-12-16 12:40 AM Aaron, Thanks for the info on Jorges plan and the links!  I am glad you mentioned about the "Its a time to increase your VO2max and power" because I didn't know that.  I actually thought it was a time to take it somewhat easy.  

 Happy training everyone! 

Take it easy as in decrease your volume maybe get some cross training in. It depends on your goals for next year and when you are racing. If you start racing early in the year it is not a good time to slack.