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Slornow and Wannabefaster's Winter Group version 3-CLOSED (Page 23)
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| BT Development | Mentor Program Archives » Slornow and Wannabefaster's Winter Group version 3-CLOSED | Rss Feed  |
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 2014-01-15 7:18 AM in reply to: jmhpsu93 |
Expert  4954     Middle River, Maryland Silver member |  Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSEDSpin class this morning. I use my HR monitor and tailor the day's workout to whatever training phase I'm in. Today we were doing tabata intervals alternating between climbing and sprinting, so it worked just fine. I don't do the jumps...you really don't need them in time-trialing. I go with the wife which makes her happy. Happy wife = happy life. |
| 2014-01-15 7:19 AM in reply to: jmhpsu93 |
Veteran 976 New Hampshire | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by jmhpsu93 Originally posted by jonD81 Originally posted by WoodrowCall Just got finished with an hour on the trainer; I used TrainerRoad, which is an awesome, and cheap, resource if anyone out there wants a great bike workout library that also gives virtual power. I love it; it makes riding inside semi-tolerable. Here's a link if anyone would like to see what you get: http://www.trainerroad.com/cycling/rides/625550-Geiger If anyone else is questioning TrainerRoad I'll give it my full endorsement (for what it's worth) as well. For $10/month they do an absolutely amazing job at making indoor riding more interesting with the pretty much unlimited library of rides and the virtual power metric. Jamie, are you doing the Tour of Sufferlandria at the end of the month? I did it last year and it is brutal. 9 straight days I believe of Sufferfest rides, anywhere from 45 minutes to 1:30. I completed it last year and they keep track of everyone's rides and anyone who drops out and such. Here's another endorsement for TR...and while I'd like to hammer out the Sufferfest challenge, if I did I might as well toss my training plan into the trash. Yup, I agree. It definitely throws things off for a week. I'm pretty loose with my schedule until mid-February which then leads into a 12 week schedule into my first tri of the year in May, so I can mess with things a bit. |
| 2014-01-15 7:38 AM in reply to: WoodrowCall |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by WoodrowCall Originally posted by slornow Please tell me that it's not 4,000 straight. I think I did 2 long sets of 75-80 laps last year to get ready for IMLou, and it seemed to take forever! Good morning everyone! I had a message from a gentleman that wanted to join our group. We are a little toward the high end of the number we like to see but as things settle and we lose a few people I thought one more member would be fine. Hope that is OK with everyone. We have a really consistent, active group this time and I am really enjoying the discussions. Work eases up just a little for me today. Plan to swim at lunch. I think it will be my longest single swim session to date at 4000 yards. Seems like alot for a short course guy like me but given my limited running lately I guess its part of my swim focus. I'll see how it goes. Have a good day everyone. HaHa! Jamie-I don't think I could mentally handle that type of long swim. My workout is broken down as: 1000 warm up mix 10 X 100 on 1:40 500 easy pull 10 X 100 on 1:40 500 easy pull
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| 2014-01-15 7:52 AM in reply to: slornow |
| 324 | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED so, training right now- I'm running on the BarryP plan, so doing 6 days a week, 3 short, 2 medium, 1 long. All fairly easy effort- it's the only kind I do yet! I'm still building mileage on that, but getting close to wear I'm going kind of stick and hopefully try some speed work type stuff. Another month ish. I'm trying to swim 3 X a week for another month or two, until outdoor biking becomes more feasible (and DH finishes building frankenbike) So 1 of those days is with my coach- mostly drills- swim 25, talk, or swim 50 talk, or kick or whatever. anyway. The other two days I'm thinking about 1 day practicing drills from my coach, and one day working on building up distance/endurance? What do you guys think? I find that by the time I'm through the drills I'm working on, I don't have a lot of time for just straight up swimming. About frankenbike- we bought a frame yesterday finally, after me explaining ever so nicely to DH that he needs to stop dumping every single little technical option on me. OMG it's amazing he gets anything done; he researches everything. It's a Palo Alto "vintage" steel frame (meaning used) with Italian threading- between he and his dad they have almost all the major parts for it, including the trickier to find bits that are threaded correctly. Or so I'm told. Anyway, it'll work well for a year or two or longer, or I'll hand it down to boy1, my older son, who is going to catch up on height on me. |
| 2014-01-15 8:52 AM in reply to: el penguino |
New user 9 | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Good Morning everyone. I haven't checked in in a while. Hope you guys heel up quickly. The injury rate seems high. Hope it doesn't rub off on me.. I'm still in marathon training for Feb 16th. Did 17 miles on Jan 5th and was supposed to get a 20 miler in last weekend but only managed 13 miles after a 2 hour / 2 mile master swim class. Ran from the pool to home which was mostly up hill and into the wind. Will try again this weekend without the swim first. I also picked up a new bike last week. It is a 2012 leftover Felt b16 from Fitwerx north of Boston and a used Kurt kinetic road machine trainer. So I guess it's time to get pedaling. I'll have to check out some of these video options to make the time go by easier. Keep up the good work |
| 2014-01-15 10:19 AM in reply to: 0 |
| Member 142 , Georgia | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Got back on the bike today. It went pretty well....... For about four minutes. After that, I was carting my bike back to my apartment and heading off to the gym trainer because the chain dislodged from the derailleur, fell off the front gear, and is basically off kilter everywhere else. I didn't have a clue how to fix it on the road, so I decided to haul it back, hit the trainer and figure the rest out later. I've since talked to a cycling friend and she's got me on the right track; I just have to do it now. All I know about it is that I had just shifted the gear on the back when it happened. It does bring up a question: I completely forgot about bike maintanence (sans tube inflation/replacement) when I was picking up my bike last month. What are the core essentials I need to have to properly take care of it? As a small plus side to the events of this morning, I PRed on every half mile interval on the trainer up to 3.5  Anyways, here's the numbers: Bike: 00:03:54 - 0.38 miles Gym Trainer: 00:15:22 - 3.5 miles Oh by the way, this was in my head on the trainer THE ENTIRE TIME on the trainer! Spoiler Alert: Do not watch if you have not seen the BBC Sherlock, 1 Series, Episode 3. http://www.youtube.com/watch?v=Q57hk4FWmFo Edited by PhoenixM 2014-01-15 10:19 AM |
| 2014-01-15 10:55 AM in reply to: slornow |
Extreme Veteran 990 Collierville, Tennessee | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Randy-that's a solid swim set; I think I'll copy it for my next solo session! Jon-The Sufferlandia Tour is intriguing and terrifying. My last Sufferfest attempt was Downward Spiral, and I couldn't even finish it! I melted off my bike with about 15 minutes left!! But it sure would get me ready for the season; I would just have to consciously go easy on my running that week. Decisions...decisions... |
| 2014-01-15 11:48 AM in reply to: PhoenixM |
Member 2098 Simsbury, Connecticut | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by PhoenixM It does bring up a question: I completely forgot about bike maintanence (sans tube inflation/replacement) when I was picking up my bike last month. What are the core essentials I need to have to properly take care of it? Depends how much you want to do on your own vs take to the shop! to take with you - small multi tool, tire levers (if you need em), tube, co2 home shop - FLOOR PUMP, extras of the above, chain lube, waterproof grease http://www.pricepoint.com/Brand/Phil-Wood/Phil-Wood-Waterproof-Grea... I dunno, what else? |
| 2014-01-15 12:09 PM in reply to: mtnbikerchk |
| Member 142 , Georgia | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED I can't do much right now, but I'm wanting to get to the point where the only thing the bike shop is dealing with is the yearly tune-ups and possibly the drive train. Everything else I'm wanting to do myself. Not only would it save money (no offense to you all who are bike mechanics for a living), but it'll help me understand how everything operates. I won't get that by handing it over to the bike shop every time. |
| 2014-01-15 12:19 PM in reply to: PhoenixM |
Veteran 976 New Hampshire | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by PhoenixM I can't do much right now, but I'm wanting to get to the point where the only thing the bike shop is dealing with is the yearly tune-ups and possibly the drive train. Everything else I'm wanting to do myself. Not only would it save money (no offense to you all who are bike mechanics for a living), but it'll help me understand how everything operates. I won't get that by handing it over to the bike shop every time. A lot of places will have clinics on bike maintenance. I know in terms of national stores, REI does one at least once a month, and I know small local shops do too. If you bring it somewhere and get friendly with the shop owner they usually don't have a problem showing you the basics. Doing adjustments to the shifting and the derailleurs though can be tricky and you do want to have those running smooth or it will throw your whole ride off. Nothing wrong with bringing it to someone a few times until you get used to doing things yourself. One good thing to have is a good bike stand so you're not constantly holding it up or leaning it. |
| 2014-01-15 1:06 PM in reply to: mtnbikerchk |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by mtnbikerchk Originally posted by PhoenixM It does bring up a question: I completely forgot about bike maintanence (sans tube inflation/replacement) when I was picking up my bike last month. What are the core essentials I need to have to properly take care of it? Depends how much you want to do on your own vs take to the shop! to take with you - small multi tool, tire levers (if you need em), tube, co2 home shop - FLOOR PUMP, extras of the above, chain lube, waterproof grease http://www.pricepoint.com/Brand/Phil-Wood/Phil-Wood-Waterproof-Grea... I dunno, what else? You should also have the number for a taxi plugged into your phone! Sounds hokey, but it can save you if you're in the middle of nowhere, can't fix a thing and face the prospect of walking for miles. I don't know how to change a tubular and am I am sure one day it'll come back to bite me so this is my back up plan. |
| 2014-01-15 2:04 PM in reply to: jonD81 |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Bryan-everyone has given you good info on bike maintenance and repair. There are alot of YouTube videos online as well that demonstrate some basic bike repair and maintenance. Over time I have become comfortable doing basic maintenance and adjustments but still rely on my LBS for derailleur adjustments, replacing headsets and the big stuff. |
| 2014-01-15 2:10 PM in reply to: greggah |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by greggah Good Morning everyone. I haven't checked in in a while. Hope you guys heel up quickly. The injury rate seems high. Hope it doesn't rub off on me.. I'm still in marathon training for Feb 16th. Did 17 miles on Jan 5th and was supposed to get a 20 miler in last weekend but only managed 13 miles after a 2 hour / 2 mile master swim class. Ran from the pool to home which was mostly up hill and into the wind. Will try again this weekend without the swim first. I also picked up a new bike last week. It is a 2012 leftover Felt b16 from Fitwerx north of Boston and a used Kurt kinetic road machine trainer. So I guess it's time to get pedaling. I'll have to check out some of these video options to make the time go by easier. Keep up the good work Gregg-thanks for checking in. Sounds like your training is going well. New bike and trainer.....NICE! Pics? |
| 2014-01-15 2:19 PM in reply to: slornow |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Swim Done! WooHoo! I knew it was something I could do but still glad to get it done. Really tried to ease into the workout and especially the main set. Knew that with the long workout if I went too hard early I would seriously fade. Didn't try to crush the intervals just kept effort level at mod.-mod+ All 100s were 1:30 or less with last 3 around 1:26. Certainly not "swimmer" fast but enough to keep me going back to the pool. 1000 warm up mix Was looking back at my swim workout from this time last year and I did a similar workout with the 100s on 1:45 and shorter pull sets. So, despite my incessant complaining about swimming there has been miniscule improvement. Or, taking the more cynical approach maybe I just had a good day.....a rarity in the pool for me. |
| 2014-01-15 2:47 PM in reply to: slornow |
New user 9 | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by slornow Gregg-thanks for checking in. Sounds like your training is going well. New bike and trainer.....NICE! Pics? Bike photo. Hope this works |
| 2014-01-15 5:01 PM in reply to: slornow |
| Member 142 , Georgia | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by slornow Bryan-everyone has given you good info on bike maintenance and repair. There are alot of YouTube videos online as well that demonstrate some basic bike repair and maintenance. Over time I have become comfortable doing basic maintenance and adjustments but still rely on my LBS for derailleur adjustments, replacing headsets and the big stuff. Fair enough. I'm definitely not one to pay someone for labor if it can be done in 15 minutes at home and with the proper tools (if it occurs frequently enough). Drive train? Can't justify it. Derailleur? I could, but as stated above, it's too big of a risk since the bike depends on it so. So I'll deal with the little stuff and the LBS can chew on the rest Hopefully the one in Carrollton won't have to since it's not actually my home. |
| 2014-01-15 5:08 PM in reply to: slornow |
Master 2177 | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED It's been so long since I've been able to run without discomfort in my feet. I'm disappointed that I let myself suffer months in the wrong shoes. I know better, but I couldn't believe that I couldn't just wear any shoe and run. Kept thinking that I'll make them work. Now I know. I am hoping to get a ladies swim/run done Saturday morning, then Sunday we have our annual Tour Of Guam bike ride/race. It's my friend's birthday, so we're doing it as a ride to celebrate, have some fun. I don't know much about bike maintenance. I can change tubes and keep the chain lubed. That's about it! |
| 2014-01-15 5:43 PM in reply to: greggah |
| Member 142 , Georgia | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by greggah Originally posted by slornow Gregg-thanks for checking in. Sounds like your training is going well. New bike and trainer.....NICE! Pics? Bike photo. Hope this works Nice looking bike! I couldn't pull it up on my phone, but I think that's a redirect issue with the google mobile webpage. Nothing to worry about. |
| 2014-01-15 6:08 PM in reply to: greggah |
Master 3205 ann arbor, michigan | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by greggah Good Morning everyone. I haven't checked in in a while. Hope you guys heel up quickly. The injury rate seems high. Hope it doesn't rub off on me.. I'm still in marathon training for Feb 16th. Did 17 miles on Jan 5th and was supposed to get a 20 miler in last weekend but only managed 13 miles after a 2 hour / 2 mile master swim class. Ran from the pool to home which was mostly up hill and into the wind. Will try again this weekend without the swim first. I also picked up a new bike last week. It is a 2012 leftover Felt b16 from Fitwerx north of Boston and a used Kurt kinetic road machine trainer. So I guess it's time to get pedaling. I'll have to check out some of these video options to make the time go by easier. Keep up the good work Gregg FWIW, my absolute worst runs ever always come after hard swim sessions. I have basically given this up. I need some time and calories between swimming and any kind of serious (and I consider 20 miles pretty serious) run training. |
| 2014-01-15 6:23 PM in reply to: greggah |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by greggah Bike photo. Hope this works Originally posted by slornow Gregg-thanks for checking in. Sounds like your training is going well. New bike and trainer.....NICE! Pics? Sweet bike! |
| 2014-01-15 7:24 PM in reply to: slornow |
Master 3205 ann arbor, michigan | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Originally posted by slornow Originally posted by greggah Bike photo. Hope this works Originally posted by slornow Gregg-thanks for checking in. Sounds like your training is going well. New bike and trainer.....NICE! Pics? Sweet bike! I agree. That is one very nice looking ride |
| 2014-01-15 7:36 PM in reply to: slornow |
Master 1779 | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Gregg- I want to know where you were lucky enough to find a 2 hour master swim class! Nice. If you add up your workout you almost did an IM swim and a HIM run that day. I'm pleasantly surprised with how well my bike workout went tonight given the weeks work leading up until today. Things are starting to come together again. I've got a 5k on Saturday morning. |
| 2014-01-15 8:38 PM in reply to: Catwoman |
| 121 Grand Rapids, Michigan | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Gregg - Awesome looking bike. Put me in the jealous category! Well, decided I needed some focus on the bike so I started the Trainer Road thing tonight. The program seemed to get nothing but thumbs up from everyone in the group that uses it and I had been planning on it anyhow, so no time like the present. Did my first test tonight. I don't have my speed/cadence sensor yet to utilize the virtual power so it was just based on HR and having never done it before (or ever really ridden my bike that hard) I think I dogged it a bit on the main 20 minute test. I certainly can't say that I had nothing left in the tank. I am looking forward to having something specific to focus on while riding. I also get to run tomorrow, so looking forward to that 7 minutes! Haha Have a great night everyone! Chris |
| 2014-01-16 8:06 AM in reply to: 43YORook |
Expert 4954 Middle River, Maryland Silver member | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Hey, kids! Randy - nice swim workout...solid consistent times throughout re: bike maintenance...not to cross-promote, but there's a Challenge over in that section on bike maintenance. I'm working on putting together a frankenbike time trial bike and am (hopefully) going to do it without crawling to the LBS with my tail between my legs. :-) re: run after swim...yeah, that's a tough one. I did it yesterday (just a short 30 min each) and I was pretty done on the run and wiped out the rest of the day. Like Jason, I'd rather spread them out. 6 AM Bikram and then an evening 4 mile run. |
| 2014-01-16 8:37 AM in reply to: jmhpsu93 |
Expert 868 | Subject: RE: Slornow and Wannabefaster's Winter Group version 3-CLOSED Trainer Road - I use it and love it! Biggest thing for me is it keeps me from losing focus on long trainer sessions. Have not ever tried Sufferlandria. Hoka shoes - my first pair I bought (Bondi B) was tearing at the seams by the toes. I had them for 6 months and thought that I had gotten my money's worth. I called the company to ask about it and they are shipping me a new pair (although this time I am getting the Tarmac). I would have just accepted the fact that this is wear and tear for 6 months of use. Have a great day everyone! Jim |
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