Fred D's triathlon training group CLOSED (Page 21)

ChrisM - 2012-04-14 6:55 PM Question for the group on weight training. No, not should I or shouldn't I, but solely from vanity. . Now that I've lost some weight I am starting to see a little definition in my arms and chest ( a little, but hey). I'd like to just get some more defined muscles, so I look good in those aero shots on the bike. I am not interested in leg work, I get plenty of that. And only have the patience for about 20 minutes, maybe twice a week. I know there's a lifting forum and I can ask there, but can someone here recommend a quick circuit that just works arms, chest and abs? I always walk around the weight room and feel like I have no clue...... Again, I know it won't do much for S/B/R.

chris - you are looking to build some muscle volume which entails heavy weights, low reps.  Circuit training (HIIT type WOs) are not really going to give you what you need.  I can give you a few good workouts, just understand they have no possible cross over benefit other than to "look good".  2x week is sufficient, 20 mins may not be.  do you want me to post?

ChrisM - 2012-04-14 6:55 PM Question for the group on weight training. No, not should I or shouldn't I, but solely from vanity. . Now that I've lost some weight I am starting to see a little definition in my arms and chest ( a little, but hey). I'd like to just get some more defined muscles, so I look good in those aero shots on the bike. I am not interested in leg work, I get plenty of that. And only have the patience for about 20 minutes, maybe twice a week. I know there's a lifting forum and I can ask there, but can someone here recommend a quick circuit that just works arms, chest and abs? I always walk around the weight room and feel like I have no clue...... Again, I know it won't do much for S/B/R.

chris - you are looking to build some muscle volume which entails heavy weights, low reps.  Circuit training (HIIT type WOs) are not really going to give you what you need.  I can give you a few good workouts, just understand they have no possible cross over benefit other than to "look good".  2x week is sufficient, 20 mins may not be.  do you want me to post?

last weekend of spring season crits, was almost 80* today, got about 50 miles at race pace, great weekend of biking.!!

And i won a $20 cash prime!!!

Congrats, Rudy!

Hi All,  just checking in.  Managed to get an outdoor two hour ride in yesterday and did a t-run to test out my heel. Which felt fine.

This morning I did a 10-k race knowing full well that I wouldn't really be racing it.  I had a strategy to start slow and for every k i felt good i could pick it up a little more.  I started a little further back and eased into it and I felt great.  And starting slower means i passed a ton of people which also feel great.  It rained a little at the end which had a nice cooling effect and i came in 53:34 I think - which is not a PB but was a great effort so i am very very happy with it.

This race is great - they raffle off a year lease to a Mercedes - sadly, we did not win. Even after standing around in the rain. 

I have my compression socks on now for my calves but also seems to help the heel which is tender now.  Hoping it clears up soon. 

Oh man, what has he been doing for training?? I wanna know what's in his wheaties -  You're no slouch so to be crushing you ...

I see the hill work has begun in preparation for Tremblant ... 

And don't forget flat and windy as well! Hope the family is feeling better. Seems like my wife always manages to do the same - she has a long history of working herself sick in order to be able to have the time for vacation. Enjoy the week of training like a pro!

Just to echo post-padding Fred, Awesome job, Rudy! Drinks on you this round?

Neil, I have to say this morning when I got out of bed, I completely agreed with this statement. I had a good recovery swim this morning with lots of kicking though and actually feel really really good this afternoon. Last year at IMLP I rode the entire race in Z2 (144~154HR). This year my coach is toying with bumping that to Z3 from the get-go (156~163) due to my seeming ability to hold hard-ish efforts for a very long time. This was a little test to see where my break point might be - I was supposed to just go wide-open as long as I could even if I blew up and had to limp home. Both my left and right gracillis was pretty twingy for the last hour on the back side of each hill, and quads were smoked for the two final climbs in the last eight miles of the ride. There is no way I could have run afterwards - I would have been completely locked up within two minutes. It did leave me feeling more confident with the Z3 IM plan though. Like Fred suggests, I will have a few more of these on my schedule, I think - just probably not so long.

Nice job, Jen - excellent job on the conservative pacing strategy it sounds like? Sorry you did not win the Mercedes lease though....

Having folks faster than you that are "kind" enough to allow you to train with them is the single best training aid that I can think of. There is no better training effect than that which happens in the last thirty seconds before you slip off the back. And a good beat-down here and there is good for the psyche as well. But not for you, unfortunately - usually for the other guy instead...

Nice work, Fred.

Finished my TT climb in 22:08...which I'm very happy with.  I'll have a full RR up when results are posted...I didn't stick around for the awards.  Shaved 80 seconds off my time last year.

To Fred's point...I wasn't using my powertap for this race, but I would guess that from training results in the 24:30 range at 285 watts (no race gear, 2 bottles, and full saddle bag), I was pushing about 305-310 watts for this race.  Yet I was 3 minutes slower than the winner who may be about 20 pounds lighter than me.  I have no doubt they're pushing 330+ watts at probably 63 kg.  So maybe 5 w/kg.

It's very humbling to race against true roadies...especially in their element...on the hills.