GordoByrn's Group Full for the Spring (Page 24)

SSMinnow - 2009-08-04 5:32 AM Hi G---

Question of the day.  I am doing an Oly on Sunday and it is supposed to be very humid and in the 90s something we haven't seen all summer.  How should I think about racing protocol?  I've run marathons in the low 80s and had difficultly taking in calories (stomach shutdown) and HR was threw the roof even when trying to take my effort down a notch. Made the last hour of the races pretty ugly.  Would like to avoid that if possible.

This is my last race before my HIM so the goal is to deliver a strong bike to run performance, something I have struggled with in longer races all season long.  The HIM has a very difficult run course so I really need to be prepared for it.

PS Went back in the OW last night after being out for two weeks.  Once again whitecaps sent me over the edge. TG, for my swimming partners shoulders!  Had to spend time getting used to breathing and swallowing water at the same time all over again.  Back at it tonight for my timed 1.2m swim.

Suzy

SSMinnow

I'm the shrimp!

cjhild - 2009-08-05 11:04 AM Since I have started triathlon I have abandoned my strength training altogether.  I "have fun" swimming, biking, and running and have been searching for the motivation to work on my strength.  I found it last weekend and put in some strength training on Monday.  As per my usual, I thrashed myself in the gym, went too hard.  I was VERY sore yesterday, missed my training because of it (I know G, I did not make the next day's training, my bad), but got back out for a run today and felt ok.  I have a 5k on Friday, so my lesson learned is not to thrash myself at any point, especially with a race coming up.

G- question of the day: my race is the "Full Moon 5k" and starts at 7:00 pm.  ALL of my training occurs between 5:00 am and 9:00 am, afternoon or evening training does not fit into my schedule.  We talked about nutrition and warm-up for 5ks already, but my question is how do I adjust for the late run?  Last year I had pasta about four hours before this 7:00 pm start time and my stomach was killing me, can't do that again.  For my normal training I am on an empty stomach except for one gel.  When I try to consume more than that or solids prior to early morning workouts I have issues.  My thought was to eat a small, light lunch more than four hours prior to start time.  Thoughts?

SSMinnow

1/2 bagel and a cup of coffee

SSMinnow - 2009-08-05 8:10 AM Also my swing recovery, works quite well in chop.

G--I give up, what is "swing recovery"?

cjhild - 2009-08-05 10:04 AMG- question of the day: my race is the "Full Moon 5k" and starts at 7:00 pm.  ALL of my training occurs between 5:00 am and 9:00 am, afternoon or evening training does not fit into my schedule.  We talked about nutrition and warm-up for 5ks already, but my question is how do I adjust for the late run?  Last year I had pasta about four hours before this 7:00 pm start time and my stomach was killing me, can't do that again.  For my normal training I am on an empty stomach except for one gel.  When I try to consume more than that or solids prior to early morning workouts I have issues.  My thought was to eat a small, light lunch more than four hours prior to start time.  Thoughts?

GordoByrn - 2009-07-29 8:55 AM G--here is my question of the day.  In doing the HIM bike course today, I was in Z3 or higher 85% of the time, 52% of the time Z4 or higher. These new zones are based on my last hour long TT.  If I used my 30 min TT from 6 weeks ago to establish zones, I would have been in Z3 the majority of the time. RPE for today seemed more in line with my 30 min TT.  Is it possible that my lack of power, especially during the hill segments in the hour TT actually suppresses HR zones?  I know when I climb hills on the CT,  I not only lose watts, but my HR decreases as well.  Does it matter?

++

Couple things here -- appropriate training effort vs appropriate race effort

How you feel in the three days after the workout will let you know how draining the training effort was.  If you find that you are/were whipped for more than 48 hours then probably too punchy for a training effort.

My advice for the race is to ride a little easier than you think you "should" or "can" -- then you will have your run data to review and see how close to your fresh paces you were able to come.  Nearly everyone swims/bikes too intensely so this strategy gives you the best shot at optimal pacing (which you check based on run performance).

For training, I think that segments of goal race effort mixed with Steady effort tend to work best -- it greatly reduces the stress of the total session to back off a bit and that will speed recovery.

Lose watts and HR falls -- you are putting out less power, doing less work so your HR falls -- that is normal.

What matters... for training -- the ability to repeat your week, and do key sessions that move you towards your goals.

What matters... for racing -- the ability to run well after the swim/bike.

Your consistency will be your best guide towards training zones.  In the race, take your off-the-bike performance back to run training performance and see how it stacks up.  

For HIM, if you end up running Z3 training pace with Z4 training HR then you are doing better than most.

When I get my HIM pacing correct can run low Z4 pace with high Z4 effort.  I benefit from deep endurance as well as a shorter event (4hrs) -- in certain ways my HIM is (physiologically) closer to an Oly race for the readers of this thread.

g 

GordoByrn - 2009-08-09 10:44 AM I see that I replied to the pre-race meal Q after you had your pre-race meal! Glad it worked for you.I was hosting our Boulder Training camp this past week so online time was limited.g

SSMinnow - 2009-08-08 4:14 AM Really nice job Justin.  Sounds like you planned the meal perfectly!  I am sure 26:00 is well within reach.

I cannot believe how warm it is in CA.  Race tomorrow is supposed to be around 90F and very humid by 8am which for us is a major heatwave.  We haven't seen these temps all summer long.  I'm dialing things back and making sure I hydrate well today.

Enjoy the weekend!

BabsVa - 2009-08-08 7:48 AM

Justin - good job on your race.

Sorry I checked out for a few weeks there.

SSMinnow - 2009-08-12 5:19 AM g

Shift in questions, what do you recommend people do in the off season?  As a runner, I've never really had one, but now that my training hours are a lot higher, I can see where changing things up might be a good idea for some period of time. Would like to do a couple half marathons and maybe a late April Oly (Lonestar).

This leads to my next question.  What's the best approach for planning an upcoming season?  I used to delay SBR races until after Boston, but I am defering until '11 to focus on my A+ race, IM WI '10.  I'm a planner so everything builds to the final race.  Did lots of Olympics this year for the HIM.  Should I be doing a couple HIMs for the IM? when to start? early Spring?  Is there any benefit to doing some shorter distances like Sprints and/or Olys.  I tend to like to race twice a month, mainly to work on the swimming or some other aspect of the race (e.g fueling, transitions, etc) and they're just fun.

Thanks
Suzy

SSMinnow - 2009-08-12 4:19 AM g

As a runner

GordoByrn

Back on Monday

cjhild - 2009-08-14 3:20 PM

What running shoes do you wear?  Not that they would work for me, just curious what you wear.  I got a new pair yesterday and I can't wait to try them out.  Went with a Saucony Guide 2.  They felt good so I hope they feel good out there on the road.