Manatee Mentors 2016 - Manatee à trois (Page 24)

Darren, how hard were you going for that? I've had some luck using shorter intervals at a lower effort to get back into things. Like starting at 100% and moving up by 5 or 10 watts each interval, or pair of intervals in the case of Revolver. A Very Dark Place has been helpful too. Downward Spiral would be doing the second round at a higher level than the first. More working my way into working hard again instead of firing right out of the gates. Maybe going through a couple weeks like that, depending on how things feel.

Think you trying to push those harder than I've ever done! At best, the first part was 95/105. In a situation like yours, I may have done all the under at 90% and steadily pushed each over up higher, hopefully being ok working up at 105% before the last one. Also might back off a bit on how fast I'd spin, depending on how I felt. The 3 x 8' could have a baseline anywhere from 90-100% that I'd try to maintain and then test out going harder when some of the attacks or surges come in. Kind of go as I felt with the on screen IF only loosely followed. The idea wouldn't be to nail the workout, but get used to working harder again. Prepare for the next hard workout. Build up to it.

Since you're putting together a dedicated room, are you on a computrainer or something you need to input the power level to? I'm on a more basic trainer so it's just ride faster or slower to adjust the resistance.

I agree with Dave, I think that consistency will net you the biggest gains.  If you are not set up for TR or Zwift (or are simply not interested) be sure to do the HR Zone field test to set your bike zones.  We know that you have a snazzy new watch

Thinking of you, Karen!  I hope that you made it there OK -- your bike too!

Yeah, in the brief time I used TR, I found that too with the Sufferfest videos. HHNF had the first 20' at ~100% and the second at 105%. So add in some inconsistency on top of that. It has a lot of nice things going for it, but that kind of irked me too. Found myself wishing  there was a way to flatten out the intervals as well. Still keep a decent average, but not spike or vary the effort so much with the attacks.

Yeah, the biggest thing for the run would be to keep that run frequency up first. You're scheduled to run 3 times a week, so really try to get 3 runs a week in. That in itself will work towards some speed. You can work in some lighter things sooner, like a few strides, as those are only about the feeling of going faster instead of driving hard to develop an energy system adaptation. Noticed the plan suggested doing faster run work on the day of the short run. Usually I'd recommend the middle run, but the second month in this one the short does get long enough for a decent warm-up and a little faster running. Some shorter running intervals can come in later if you like, but get the consistency in first.

For the bike, how long do the hills take you? There are plenty of little hills around here, but the large majority take 30 seconds or less to get over. Not really that much help. Do you have ones that would take a least a couple minutes to get over? Also, the important part of this is that you're working harder. It's not so much the hill itself does anything, but many do find they are able or more willing to push hard on them and that's what is helping them. Some of my easy Sunday rides don't break 130 bpm on the hills. That's a couple HR zones short of an interval level for me, so I don't really get that sort of benefit from it.

Saw that too and am keeping an eye on it. Already have the Rock n Roll and don't really want to go back to a fixed one. The upgrade could be interesting if it's shown to work well.

Racing Manatees!!!

September 3-5
Adrienne - The Rut/Long Peak Vertical K on Friday
Chris - Venice Tri on Saturday
Jim - Boyne Sprint on Sunday
Karen - Ironman 70.3 World Championship, Mooloolaba, Queensland, Australia on Sunday
Markus - Towne Lake Triathlon Sprint on Monday
McMatt - TriRock Austin on Monday

Are there any other racers?

YAY racers! good luck to everyone - may the weather be with you! 

Wow busy weekend! Go racers!

I am doing a FA with some locals tonight, starting at 2000.  I'm looking forward to having company for my long run.  I have 22 miles on the schedule and our route is a 5k loop, washing machine style. So I figure 7 laps ought to do it. I'm going to test a couple things that I normally can't such as using my headlamp, changing shoes and a new nutrition option.

Another crowded weekend of racing!  Go Manatees!!

GOOOOOOOOOOOOOO RACERS!!!  Good luck and have fun, one and all!

Go racers! Looking forward to hearing all about all these races.

WISH I were doing the Venice tri this weekend since it is my hometown. My hubbie is doing his first ever cyclocross race on Saturday. He just started and has only been recovered from lyme disease and complications for a couple of months. Starting something new at 59 yrs old is great! I am proud.