Big Steve's Group (Year Two) - CLOSED (Page 23)

That sucks about your bike.  Glad you're OK though!

"It not about the Bike" by Lance Armstrong is really good.  I listed to the audio book while training last year, pretty motivating.

Didn't get any training in this weekend but high altitute skiing in Vail was an awesome workout. Felt the burn on every single run.

Beautiful cloudless 30* morning in Vail Colorado.  Hit the gym and did some upper body weight training for 30 minutes this morning. In hind site should have rented snow shoes and went hiking for a couple of hours.  Really happy that I'm not sore after 3 days of hard skiing. I guess this training really works

Here is the group summary for last week.

Hope you chose run!  Woke up @ 5:30 for a nice long CT ride. Legs felt great

	1h 59m 42.08 miles 21.22 Mi/hr
Avg Pwr: 149 Max Pwr: 420 Cad: 84

stevepiv - 2012-03-06 8:15 AM

Hope you chose run!  Woke up @ 5:30 for a nice long CT ride. Legs felt great

 

	1h 59m 42.08 miles 21.22 Mi/hr
Avg Pwr: 149 Max Pwr: 420 Cad: 84

How was your average power only 149 for that fast of a ride? That's absolutely smoking, awesome job.

I would rather do fast intervals than today's swim workout. Way too much back and breast stroke but what really killed me was the 200 dolphin kick and the 2 minute vertical kick while holding a medicine ball. By the end of the 200 dolphin my core was done. I'm not used to doing 200 straight of that. My legs were already toast from the earlier workouts this week and then throw in the dolphin and all of the back stroke and my quads were burning by the end of the 200 vertical kick. I'm so much more tired now than after fast intervals.

everlong - 2012-03-06 8:43 AM

stevepiv - 2012-03-06 8:15 AM

Hope you chose run!  Woke up @ 5:30 for a nice long CT ride. Legs felt great

 

	1h 59m 42.08 miles 21.22 Mi/hr
Avg Pwr: 149 Max Pwr: 420 Cad: 84

How was your average power only 149 for that fast of a ride? That's absolutely smoking, awesome job.

Thanks!  This was the profile of the ride...

I was at around 220 on the "hills" and 110 on the flats so I guess a 149 average makes sense.    btw - that's an insane swim workout, wow!

I weigh 204.   Isn't power also a function of the resistance on the rear wheel?  Two equal rides at the same MPH with a difference in the resistance would equal different average power ???

If you take two riders one of whom weighs 204 and one who weighs 184 pounds and they both output 200 watts of power on average the rider weighing less will go much faster. So at 187 I would need to output less watts than you for the same speed on a trainer. Wind resistence on the road would also factor in.

Red Rock is one of my favorite places. I've done quite a few runs up there. My grandparents live in Vegas so we were always there. I competed in the Las Vegas Triathlon a few years ago and was totally unprepared for the race. It was my first olympic distance and I was new to Tri's and I thought my run fitness could carry me through the bike course...not so much. I blew up, cramped on the run and finished dead last. I think 4 or 5 of the Half Iron guys beat me. That's how bad it was. I didn't quit and sometimes I wish I would have. It was miserable. Since that race I told myself that I will never race that unprepared and untrained again.

The next time you guys are in Vegas I highly recommend the Wynn or the Encore hotels. Beautiful place.

i echo that, the Wynn and Encore are the best on the strip.

Long day today... 1 hr hiking simulation @ 6:00 AM.  3.5 miles @ 8% incline with a weight vest. The ascent totaled 1000 ft ascent. After work went to a 4 hour Total Immersion refresher class.  2 hrs in a class room + 2 hrs doing drills in the pool.  Teacher showed the video on TI's  homepage  http://www.totalimmersion.net/ amazing how effortless that guy looks.   I'm really glad I went and cant wait for my next long continuous swim to see if what I relearned will help.

Last workout of the week today - a seven mile run.  Spring has arrived, it was 60 degrees out.  First time since October that I have run in just a t-shirt and running shorts - no layers, no gloves, no hat, it was awesome.

This week's totals:

Nice run!  Even though it hit 70 in NJ earlier this week, it was 40 for my run just now.  Run tights, 2 layers, gloves and hat but I was still glad to be out of the basement after 30 miles on the computrainer.  All in all , a good brick!

	1h 52m 30.33 miles 16.25 Mi/hr
Avg Pwr: 139 Max Pwr: 331 Cad: 63

1h 02m 33s 7.00 miles 08m 56s/Mi

Man I feel like I fell of the BT world. I haven't been online for awhile. Looks like everyone is doing great. Did a group ride this morning and I hate skinny riders. They climb hills like they are not there. Overall it was a great ride outside, no tights just a long sleve shirt and jersey. Hello Spring!!

Weekly totals. I'm running a half marathon next Sunday so this is a recovery week but I'm not really tapering for the race. Around the end of January I was peaking and thought I might be able to run the race in under 8/mile pace. I don't see it as happening right now. My legs are still tired especially on the runs. I've started doing a lot more hip and glut stretches and exercises at night. I think my smaller connector muscles are just fried and need the recovery type work. Any way I think  I'll probably run it at 8:15 pace. I'm going to try and run the first half at that pace and if I feel good I'll try to fly the second half to get under 8:00 pace but if I don't feel it I might even back off to a slower speed as to not blow my entire week.

Good luck on your HM Everlong!  I too have one this weekend, but I am no where near your pace.

Here are my weekly totals:

S:  5000/ 2 hours

B:  4:30/64 miles

R: 3:24/ 20 miles

I am finally getting time on the bike, yeah!!!!

My totals for the week:

Only one sport this week.  Although, I got my bike back yesterday and it's good as new, after a front rim replacement and other adjustments.  The shop suggested that tire pressure be at 110psi;  I was running at 90psi, which probably led the rim failure.  It's surprising, as I thought even 90psi was high.

Saturday morning did a 10 mile run using the Galloway method (10 minutes run, 1 minute walk) and for the first half it was a little annoying. Then by mile 6 I realized I was going much faster than I planned. I expected to cruise at a 10 min/mile pace but it ended up being me running a 9 min/mile pace. My 2nd half was much faster than the first with my avg mile time around 8:30.

Lost 3 days this week to travel and other commitments but I'm happy with what I was able to put in. I think this is my first week in a long time I haven't gone for a ride...kinda bums me out. It's supposed to be super nice this week here so I'm planning on a big week.

Must feel great to finally be riding after all that running!