Ironman Lake Placid : Official Thread (Page 24)

Howdy peeps ...

I've been laying low for about a week and missed all of last week's training due to this nasty cold that wants to keep hanging on. I was convinced, with the coughing that wouldn't break up, that I had gotten whooping cough, but the Dr. is pretty certain it's just a nasty virus that has been spreading.

I have contact with many college students each day and usually find it hard to avoid these particularly nasty bugs.

Anyway ... training resumes today with a post-work swim. Looking forward to being back in the groove again. I leave for a 5 day trip to Mexico next Wednesday, so the plan is going to be primarily running for those days. I'll get in as much swim/bike as I can ahead of that.
 

Don't go overboard with coming back, nice and easy back into it.  Last you want to do is get injured!

Hope you feel better.

I'm starting make arrangements for the pool for next week.  Our school is on break.

Weekly totals. Lost a day to work, weather, and the snuffles. Still, this was the most swimming ever in one week. Onward and upward.

Great job on the swim!

That was what I felt my problem was, too.

I'm all paired up and good to go. Thanks to Jeff for the suggestion/ help.

Forecast to get up to 2ft of white stuff this weekend, so I may be getting very familiar with the programs!

Now if I could just get my butt in a pool......

Trainer Road all setup.  Ready to give it a go tonight with the Fink brick.

Besides Trainer Road, any other software out there I can use the ANT stick / HRM / Foot Pod for?  Is there a Treadmill equivalent of Trainer Road?  My treadmill came with iFit but I didn't renew my subscription after the free one year trail.  I have a forerunner 305 which doesn't use the ANT stick.  It sync using a cradle.

Trainer Road just told me how much work I need to do on the bike to be ready. 

I did the 20 minute test and got a FTP of 140.  The difference in power between my warm up and my "going pretty hard" is 25%.  During the test my power indicator was mostly yellow.

I didn't know there is such a huge difference in using a big gear and a small gear.  I always thought it's better to spin fast than smash a big gear.  But during the test it was easier to sustain power using the big gear.

Why doesn't trainer road tell you how fast (mph) you're going?

There's a lot of take in.

Why doesn't trainer road tell you how fast (mph) you're going?

Trainer Road just told me how much work I need to do on the bike to be ready. 

I did the 20 minute test and got a FTP of 140.  The difference in power between my warm up and my "going pretty hard" is 25%.  During the test my power indicator was mostly yellow.

I didn't know there is such a huge difference in using a big gear and a small gear.  I always thought it's better to spin fast than smash a big gear.  But during the test it was easier to sustain power using the big gear.

Why doesn't trainer road tell you how fast (mph) you're going?

There's a lot of take in.  Trainer road will definitely keep me motivated.

Keep with TrainerRoad for the remainder of the winter/early spring and you'll be amazed with your gains. Don't fixate too much on that first FTP test. Do a few weeks of their workouts, and try the test again. Some of this is learning how to ride that fitness test.

And I'll try to remember some of the workouts that were especially instructional for becoming mindful of your cadence as it relates to your power. I used to be a pretty consistent masher, but have since really appreciate the ability to find power with higher cadence. That is what has improved my race endurance most.

**************

A small brag from me this morning. I got to the pool last night and was the only one from my Masters group to show up. So my coach thought we should do a benchmark time trial that we can revisit in April to see how training is going. He completed IMLP last year, and has been a great person to have in my corner as I train for my first.

So after 600yds of warm up, the main set was 4 x 500 with 1:00 rest in between. He wanted me to really try and dial in a pace I could sustain for the 4 intervals.

8:11 (1:38/100yd)
8:17 (1:39)
8:20 (1:40)
8:35 (1:43)

I started a hair too fast and tanked it a bit on the final interval, but I was pretty pleased. Had I done this last year at this time, I probably would have been closer to 2:05/100yd for the average. Looking forward to what I can do over the next 8 weeks before testing again.

Onward! 

If you or anyone could suggest some rides on trainer road for a newbie like me that would be really helpful.  And thanks for the advices already given on cadences / gears.

I also adjusted the wheel size a tiny bit (from 2070 to 2097).  It may be just psychological but I felt like I hit the target better last night on the 1 hr ride.

I prepared my first IM (Florida) with just the Fink book and feel.  I probably did all the workouts in the "endurance" zone.  I may even try to do some "intervals" on the treadmill now that I've had a taste of it from training road.

Keep with TrainerRoad for the remainder of the winter/early spring and you'll be amazed with your gains. Don't fixate too much on that first FTP test. Do a few weeks of their workouts, and try the test again. Some of this is learning how to ride that fitness test.

And I'll try to remember some of the workouts that were especially instructional for becoming mindful of your cadence as it relates to your power. I used to be a pretty consistent masher, but have since really appreciate the ability to find power with higher cadence. That is what has improved my race endurance most.

**************

A small brag from me this morning. I got to the pool last night and was the only one from my Masters group to show up. So my coach thought we should do a benchmark time trial that we can revisit in April to see how training is going. He completed IMLP last year, and has been a great person to have in my corner as I train for my first.

So after 600yds of warm up, the main set was 4 x 500 with 1:00 rest in between. He wanted me to really try and dial in a pace I could sustain for the 4 intervals.

8:11 (1:38/100yd)
8:17 (1:39)
8:20 (1:40)
8:35 (1:43)

I started a hair too fast and tanked it a bit on the final interval, but I was pretty pleased. Had I done this last year at this time, I probably would have been closer to 2:05/100yd for the average. Looking forward to what I can do over the next 8 weeks before testing again.

Onward! 

This week transitions into a LT block that will run through the beginning of May.

Wow, those are some serious numbers!!!

More hours than I think I actually worked last week