Evondo's Group - FULL (Page 24)

Who says I'm not already?

Question- what's the general consensus on training with muscle soreness?

I'm trying to figure out how to balance my weight training with the various swim/bike/runs during the week, but lately my trainer has been killing me to the point that I am so sore the next day that I don't know if it's safe to train.

Oponions?  Suggestions?

When I'm sore I prety much train the same as I did before just drink about twice as much water.  If I have problems during a workout I will turn it down till I can handle it, just to make sure I don't hurt myself.  Its hard a first and very uncomfortable but after a good warm up its back to business as usual.

 Speaking of Business as usual, Mr. Consistence is back!  I finally got my whole 4 week training program finalized.  It's gunna look like weak sauce on the training log but there are lots of hard core intervals and what not.

On a funny note, I got caught accidently braking into the local Tri store on Sunday.  That was fun HEH.

I have had the Aero bars with the spring loaded pads and on normal roll under bars they were awesome!  Now if you were to buy a flat wing set of Bars (like those normally found on a Tri Bike) I'd say its not a benefical.  After all if you aren't in the Aero position then you are using the outer grips with the brake levers so who needs the pads out of the way?  

favorite quote:  well besides my Senna one below I did see a good one on here a while ago.  "Running won't kill you, you'll pass out first"

Training movie/tv show: '09 Ironman in Kona is great on the bike trainer!  If I am currently watching an Anime series I'll do a few episodes of that to keep my mind occupied.

kicker music: The songs that have recently given me a huge boost have been; "Harder Better Faster Stronger" but Daft Punk, "Breakdown" by Seether, "My Apocalypse" by Metallica, anything from Dragonforce (double bass drum and dual rippin fast guitars). And of course my theme song "Orion" orignially by Metalica covered by Mastodon.

O man I have to say the best song for a long bike ride has got to be "I am the highway" by Audioslave!  It has a very well defined pace and I totally find myself unconciously spinning to the beat when it comes on my ipod.

WOW!  So much to catch up on!!  Hope everyone has a nice (long) weekend!

This weekend I finally got internet access at home.  Before now I was "borrowing" a wireless signal from random neighbors, but it's become increasingly unreliable, so....   Strange thing though, on the BT message board there's no button the reply to/post messages.  Anyone else every experience this?

Welcome back!!  Dude, how on earth did you accidentally break into the tri store??  This sounds like an interesting story.  We want more details

I don't know what the "right" thing to do is when it comes to working and muscle soreness.  What about a swim or an easy spin on the bike to loosen up the muscles, the day after you workout with you trainer.  Or maybe some yoga or pilates.

As long as it does not involve killer ovaries...I will watch it! 

During harder weeks, that is a constant.  That is a recovery week is good for.  However, hydration is extremely important.  After a long hard workout, try and consume a good recovery drink or 4:1 carb/protein food source...within 30 minutes of the workout.  I have read that it speeds recovery and helps prevent the lactate from causing soreness in the muscles.  I personally am a big fan of two supplements... Endurox & GNC has a low carb protein powder (drawing a blank on the name - sorry) which I drink after weight sessions lasting 30 minutes or more.  The Endurox I only drink after training sessions lasting longer than an hour.  There is another formula by Endurox for less than hour long workouts.  My muscle soreness, regardless of workout, usually only lasts the day of - or slight into the next day...then I am able to hit it without too much discomfort. 

Consistent stretching is also a good recommendation...although something I do not do enough of.  I also just read an article on sleep and recovery... a big thing for the pro cyclists.  A 2 hr nap does wonders for the body after a hard race or workout... although not very feasible for us working folks. 

Dude, do you really think today is the best day to be snarky with me?

Hehehe.  

See, my muscle soreness is the worst at the 24-36 hour after point.  So I'm basically useless the day after a strenous weight session.  Thanks for the reccs on the supplements though, I'm willing to try most everything.

Normally weights soreness is fine to workout with, you'll probably not be able to push the pace but you should be able to get mileage without injury.  If the weights are starting to affect your fast days or ability to finish workouts, I'd say drop or reduce them.  They will not help you swim/bike/run faster as much as doing swim/bike/run workouts.

For soreness caused by normal s/b/r workouts, it really depends. Every workout you shouldn't be going 110% and be dead, hands on knees panting.  Not saying don't work hard but don't push the end of the workout if you think it'll cause you to not be as effective in the next... I think I've said it to Justin before but training is a balancing act of stress and recovery, too much or too little of either and results aren't optimal...

Awwww....

*squish*

Yay, thanks man.  Haha

Whenever it comes time to think of this stuff my mind always goes blank.  But, here goes....

Favorite Motivational Quote(s) - something that may inspire you when you are trying to get through that tough spot in a race or even life.

In general.... "The brick walls are there to keep out the people who don't want it badly enough; they're there to keep out the other people".

In a race or training & when I'm hurting.... "Harden the F$ck Up"

Favorite Training Movie/tv show - while on the trainer or something you feel you need to watch before a race / long workout, etc.

I usually watch a Spinverals dvd when I'm on the trainer.  Makes the times fly by.  I'd venture to say that watching Kona would get me pretty fired up. 

Favorite "Make me wanna kick some booty" music - (what's on your Ipod that gets you motivated?)

I may be the only person I know that doesn't run or work out with any music.  In fact my ipod died a few years ago and I never got around to replacing it.

But before a race a little Journey or some Bon Jovi always gets me pumped up.

So I just got home from work and really don't feel like biking on the trainer (it's raining). Here's the conversation I just had with my gf online...

Off to the trainer I go...

Dude... BEST. GIRLFRIEND. EVER.

Have a fun ride.

That she is! Always help to have someone motivate ya when you feel least like working out  

Tonight I did another bike graded test which I haven't done in 3 months, nearly to the day. I do the powertap version where you start at 100W for 1min and increase 20W every minute until failure. Since I know most (all?) of you don't have a power tap, you can still do this test if you have a HR monitor and trainer. 

Start at an easy pace on the trainer and I mean REALLY easy and every 1min increase your speed 0.5-0.6mph. When you notice your breathing becoming labored you've reached your aerobic threshold which is roughly what you can hold for a hour time trial.

When looking at your data, plot your avg HR v. avg mph for each minute and you'll get a graph like the one attached.  I normally don't plot the mph one but figured I'd try it for you guys to make sure it still worked What you want to see as the season progresses is a lower HR for a given power/mph. 

So if you haven't figured out I like training with numbers yet, there's no hiding it now

(graded_watt.jpg)

(graded_mph.jpg)

Well I went on saturday to buy some stuff and I saw a sweet Zipp wool sweater there that I have been eyeing for a while.  New it was 150 bucks, to much for me.  It was reduced to 100 but still a tad much.  I should have made an offer on saturday but I didn't (they were on clearance and only had 2 left which I think have been there for about 2-3 months).  I decided I would take the long haul back up there again that Sunday.

I pulled up and noticed neither of the open or closed signs were lit, but the Trek and Quantaneero (sp) signs were.  So I jumped out of the car and walked to the door to check the hours.  Yep open till 4 on sundays.  The door was part way wedged open, I thought nothing of it I have seen enough businesses with hosed up front doors.  I got the door open about a foot and noticed all the lights were off, then the alarm system started shreking at me!!! 

I walked back to the car feeling like a total dork and waited for the cops to come.  Dude had a hard time not laughing at me even thought I was laughing at myself when I told him what happened.  He took my info and I rolled out.  No jail time or anything for me.  My roomate couldn't stop laughing and another buddy thought I may have been calling for him to bail me out HAHAHA.  Yes stupid crap like that happens to me now and then...  Its a curse I have learned to live with

Totally agreed!!!  She gets the girlfriend of the year award!!!

Never underestimate the motivational power of food!

Oh that was it right there. Awesome GF boost. That would have done it for me. My football coach used to say someting like that. he would also say "You either get better or worse you never stay the same."

Speaking of GF/BF/Spousal unit support My wife book a hotel close to the Dual for Saturday night. She says it was so I didnt have to get up so early (5:30) but I have a hunch it was just as much so she didnit have to get up early as well.

Yep, the food part kind of made me think ya I should bike but the competition part is what got me on the trainer for sure. Sometimes it takes that harsh little bit of reality to get re-focused...

That's great about the hotel, even if it's a mutual benefit   For me it helps reduce stress in the AM before the race being at a close hotel.  You have enough to focus on without having to worry about getting up earlier and making a long drive to the race site!

What cadence are you spinning at while moving up the MPH? Do you start at say 70 rpm and then increase to what ever gives you a +1 mph gain and keep going till you get up to say 95 and then shift gears and back to 70? All numbers are not excact just examples.