kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 205)

I'm going to start Jorge's plan on Dec. 4.  Using the HR model though.  I'll let you know what I think

Don't know what Darth was doing here:

Double post.  But I'll add a pic of my very unhappy little R2D2:

still no power - crews on our street say 50/50 today. 

Jen - i follow the HR plan for Jorge's bike plan.  For me HR on a trainer doesnt really work.  Thus, I go more by RPE and the "Rudy System" than HR.  The "Rudy System" essentially uses gearing and speed as a proxy for power.  Power is clearly the best way to train on a trainer because it is absolute.  I will likely get the KK  power meter which is pretty inexpensive at some point. 

BTW your kids are adorable.

Love it!!

Thanks, Jeff. 

I can't afford a power meter this year, so I have to come up with something else.  My heartrate is very low, so using it for training may not be the greatest method (resting HR in the 30s).  Tried to do a 30 minute trial to set up HR zones for bike last year, but it was a fail.  I just can't seem to simulate road conditions on the trainer.  My heartrate spikes up once I'm actually outside.  Thought I'd try another test in a week or so and see what I get.  If I can't set up some zones, then I'll be doing exactly what you've said - using RPE and speed for the intervals.  I'm sure it will get the job done just fine.

Plyometrics.   Box jumps, squat jumps, etc.  Anything where you are jumping and catching yourself on the landing.  Be mindful of the "catching".  Basically using your muscles to absorb the impact and not being abrupt.  Try to land "softly".  It should help with the strength in your calves as well as training your whole leg to absorb the impact of running and not just certain areas. 

My Tinkerbell and Rapunzel are on the right, but this was the cast of characters that went out with us last night.

Cute kids everyone.

But Jen, resting HR in the 30's????  Seriously?

Adorable Halloween pictures.  We're still without power, so no trick or treaters last night.  I brought the candy into work this morning for my staff.  On the trainer by candle light and then ran 4 miles this morning dodging downed trees, wires, snow and ice and didn't see a single truck out so it doesn't look like we'll be geting power back this morning. 

Here's how October shaped up.  pretty soild month going into IMFL:

RHR in the 30s just shows that you're in good shape and recover well.  Mine is about 42-44. 

With Jen, i would set zones based on running outside and then knok each zone down 10 bpm for the bike (most people have about a 8-12 bpm difference between run and bike heart rate zones).  Its not perfect, but its a good proxy.

I train with power, but don't use it as a metric on which to base my workouts (lathough I use it to race).  All of my workout are based on HR and I send my coach my power numbers (just like I send him my pace numbers for a run).  On race day, I have a power target and a power cap, which helps in not over pacing the bike. 

If you want to use power, there are a lot of good books out there on how to train with power -- I would get one.

With regard to Jorges plan, it falls in the short and hard camp.  Personally I think that the offseason is a time to build base (slower miles for longer durations -- you genreally don't see people taking up track workouts when they're trying to build run base in the off season) but there are lots of ways to improve cycling.  Whatever you decdie to do, the biggest thing is to be consistent.

Thanks, Kelly.  Running a 5k next weekend to set up new zones, and I'll do what you said with the bike.  It will do.  Yes, resting heartrate is usually 38.  My blood pressure is crazy low, but it's normal for me. 

They just added the winter cycling to the Programs tab on this site, so you can download it into your training log if you're interested.  I think it's at the very bottom.  Check it out. 

Great Halloween pics everyone! We had a few trick or treaters come up last night. Ran out of candy around 8pm, so I think I bought accordingly this time. Only one late doorbell ringer (drives me NUTS...no lights = no candy).

I saw lots of pics being taken at the party we went to Saturday, if they ever get posted somewhere I'll share ours.

Leaving work shortly so I can pack in the day light and then flying to Florida tomorrow mid-day.  I'll probably be off line until tomorrow night given the lack of power/internet at the house.

I'll let y'all know when I get to Florida.

Kelly, saw this and thought of you immediately!

http://www.wimp.com/puppyice/

Corgi puppy playing with ice!