Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 21)

Morning all.

Got a nice 50 min run in this morning and it's finally getting cold enough here for everything to be covered in frost.

good morning!  good thing i am meeting my running buddy this morning because i am not sure i would get out on my own - it's -15C right now.  sunny with little wind but it is really hard to get out there.  we will probably do 10-15 km.  we will see how much we motivate one another.

Ryan-  I did the test at the same time I did the last two and I tried to assimilate the same conditions- the only thing different was the bike. First two tests were on the tri-bike. The last two in the road bike. I am usually a morning person but as of late I've been on one of those funks! lacking the motivation. Good thing I've got this thread and others pushing me forward... ok.. enough!!! ... good brick workout! 

I have not forgotten about you.. I'll post later on today with some links.. ttysoon

Sounds like your subconscious is trying to play games with you.  Good thing the dream was not in slow motion 

Thanks Fred! I would love to see this number go up by another 30 watts but I guess I have to start somewhere. I bypassed buying a rear race wheel during summer and decided to get the power tap instead, knowing I would be using it this winter season. Specially when it was less than 400 dollars (bought it from a friend who was upgrading to a quarq).

Great job getting out there. It looked cold! over there in Houston. I was glued watching the race on TV. Great race! Glad you got a chance to be there in person.

Nice run! 

brrrrr!!!! running with a buddy certainly helps...brrrr!!!! 

ea.

Is it just me or the ^^^^date^^^^ on the top of the thread shows the 14th instead of 15th.. hmm.

Last night I got home.. I had energy and was looking forward to a hammer fest of Sufferfest's Revolver episode . 

The first minute of the all out sprint - I did exactly how I should have felt- an all out hammer with pain in my face and RPE of 10/10. Recovery was just as bad- I was wheezing and trying to catch up my breath and before I knew it, it was time to go at it again. Needless to say, I knew right then that there was not way I was going to be able to do 15 of those. By the time I did the 4th minute, I felt my heart was coming out of my chest and it truly was hurting (the actual palpitation of the heart). I could have sworn I was at 190bpm. The Garmin & Tap both showed I was only at 164. 

Weird! ... lets just say I only did four of those and ended up pedaling for only 20 minutes. Something told me to stop and try it another day. Maybe mentally I was ready but the body was not. Maybe another day....

Today I will be..... I should really RUN! .. need a lot more running not only because it all boils down to the last leg but because I need to SHED off the holiday blubber.  Maybe a small brick..no I should run.. maybe hills (bike), no I should run! 

re:  to post hydration after a workout / hard workout.

to help repair broken down muscle tissue fibers after a hard and strenuous workout- we should hydrate within 5 to 30 minutes. There are many post workout supplements out there that will help in the recovery process. For recovery you need to take protein to help rebuild those fibers- something with a high concentration of protein.

What works for me and has helped in speeding up the recovery process is taking in Whey Protein Isolate. I take the EAS one. Works for me and I can stomach it by mixing it with water only. It certainly tastes better mixed with almond milk, a teaspoon of nat.peanut butter, and a banana. Yum! I buy it at BJ's - five lb bag for less than 30 dollars. Worth every penny!

Went for another swim today and it seems my fitness has dropped off a bit with the 3 weeks of no swimming! I will never claim to have been much of a swimmer, but I was able to hold 10-12 lots of 100m with 10-15seconds rest without my times changing by more than a couple of seconds, but today saw my performance start to drop after just 5 lots!

Good thing I have 3 months til my first race of the season

ugh, don't say that, I have been out a month and am less then 3 months from my race.  I think swim fitness comes back somewhat quickly though.  Might not build up any new speed but I sure hope to get my fitness back at least.

Mine shows the correct date.  GO RUN

I have a question for the group.

I do not have the tools to train with power on the bike...the only information I have to use are HR and RPM.  My question is what RPM should I be shooting for for max. benefit?