Evondo's Group - CLOSED! (Page 25)

Cute puppy!!!

 Welcome Tiffany and Nikki!!

Question for the group - how *fast* should I be going on my trainer?  I do a bit of a warm up and cool down and am building up my time but what speed should I realistically be looking for?

Also, are there any good spin/cycle videos to watch?  Dirty Jobs wasn't very motivating.

I am doing Jorge's winter challenge program on the trainer.  Highly recommend it.  You won't be able to watch TV during it.  Just put some tunes on and go.  He does it based on either Power or HR/RPE.  I am doign HR.  On a trainer I don't worry about speed/distance since it doesn't really measure up to what I can do on the road.  Every trainer is a bit different as well.  Each session that Jorge puts up is high quality and very specific and will lead you into the spring strong.

ETA: It is on the Challenge Forum if you wanted to get into it.  Everyone is all over the place on what week they are on.  I am week 3 right now (again).  I started it and then restarted it cause I took off for vacation and took way to long to recover from jetlag

Edited by bzgl40 2009-12-29 5:02 PM

Snow in Oregon City.  Such a rarity.  Wish today was a run day, I love running in fresh snow.  I doubt it will still be there tomorrow, but I can almost guarantee a nice layer of ice that will send me to my treadmill tomorrow

How do I find out about this program?  Is it too late to start?  I have a HR monitor but haven't used it in ages, I'll have to find it and dust it off.  How long are the sessions?
Why won't I be able to watch TV?  The bike is kind of in front of the TV in the family room.

Ha, edited my response just a tad bit late. Here's the program  http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=186131&posts=428&start=1

I guess technically you can watch TV, but your working hard enough that it is hard to focus cause you are working so hard.  I tend to watch a Podcast during the warmup phase then switch to my music.

The sessions run about an hour by the way.  And you can start anytime

Edited by bzgl40 2009-12-29 5:13 PM

Thanks for the link.  Not sure it's for me.  I don't know how to get the information required (ie don't know what 80% of my HR is) and I really don't understand the way it is written, I probably need to take time to read the whole website and what all the accronyms mean.  Not to mention an hour would not only kill me but there is no way I could keep the kids occupied that long.


Edited by KeriKadi 2009-12-29 5:34 PM

For the first week you don't know your LTHR but he has a test for it in the second week.  He has a 30 min test but later on he has a 20 minute test that you could use instead (you have to warm up first so 30 mins becomes 45).  You can just use RPE for the first week.  And for any short intervals you have to anyways as your heartrate takes to long to adjust.  I could see shortening some of the sets to maybe make it work for you and still get a structured workout.  For example, most of his warmups are in the 10-15 min range but you could do 5.  Maybe add 10 minutes pre-workout running around with the kids  Then pick apart the main set, either skipping the 10-15 minutes he has after the main interval set, or shortening it. 

Or, you could just take a look at the routines and just take ideas for intervals.  I know that some folks will watch a show and during commercials that will be their intervals where your going full out.  But, I like the idea of going about 80% out during the main part of the show and using the commercials for your resting phase

If I was tight on time I would probably cut out the cool down.  I am not a fan of cool downs even though I am doing them.  But it is all about bringing your heart rate down and IMO you don't need to be peddling on the bike to do that.

On his website is a page that explains all the terminology and how to read the routines. 

Edited by bzgl40 2009-12-29 8:31 PM

Ok, the kids are in bed now so maybe I will take a look and try to figure it out.  What is RPE?

http://jorgepbmcoaching.blogspot.com/2008/11/winter-cycling-plan-training-zones-and.html - this link explains what RPE to use for what HR range.  It stands for Rate of perceived Exertion.



Here is how to read the sessions

Keri- I completely agree with Kim, Jorge's sessions are great for the trainer and will help the time go by very quickly. If you can't fit in the hour just modify the workout to fit your time schedule. Another option I know a lot of people use is Spinervals...

The high HR at the beginning of a bike/run is normally because the HR strap needs to be wet before you start. I used to have the same problem with the 305 sometimes...

I had the same issue- now I have a habit of wetting(licking) the electrodes/magnets on the chest strap.

If you're able to print on a laser printer it won't matter if the paper gets wet or not.

So I went through our thread and it looks like all questions were answered... if I missed something please let me know. 

We only have one more holiday to get through... I'll be out of town again tomorrow through the weekend. Headed to the visit some friends in New Orleans and the Sugar Bowl

What is everyone else doing for New Years? Got any resolutions?

Sugar Bowl eh?  I don't even know who is in the Sugar Bowl this year.  I am anti-bowl system.  Silly system.  Like a playoff system couldn't work.  Although I must admit, I did watch the Beavers get their butt kicked in their bowl and I will watch the Ducks probably get their arse kicked in the Rose Bowl as well. 

No New Years Resolutions for me.  If it seems like a good idea at the time I think of a change I need to make I feel like there is never any time like the present to start.  There should never be an excuse to wait days or weeks to start.  IMO anyways.  Now, if you come up with said idea on Jan 1st...

I believe my New Year's Eve plans involve some Indian Food but it is always a laid back night for me.  I can barely stay away until midnight even when I have to for work.  Gulp, which I have to do this coming Sunday. 

Ditto.  I actually keep my strap in a drawer in the bathroom.  Before I put it on I put the electrodes under the tap and wet them a bit.  Makes it that much colder when you put it on

Sugar bowl eh?  Very nice.

NY resolutions for me are actually not very triathlon related.  Because 2010 is going to be another insane year of change and moving around, I'm just going to set a few goals.

I want to race in at least 4 races in 2010.  I'm horrible about registering and then talking myself out of doing them at the last minute.

I want to start taking guitar lessons.  I've wanted to do that for a long time, and now is as good of a time as any.

I'm going to finish the research for a book I intend to write someday.

I also plan to never miss a birthday or milstone as it relates to my family.  I'm the queen of belated birthday cards.  Need to get better about that.

Oh, while I'm thinking about it-

Back in the old mentor group when we actually posted about training related stuff () Eric, you would post a swim workout each week.

We talked about having someone post a bike and a run workout each week too that we all could do if it made sense with our current training structure.

If everyone's up for it, I would really like to start doing that again.  Having a structured workout to follow in the pool that I don't have to put a lot of effort into finding is immensely helpful to me, and probably would be on the bike and run as well.

I nominate anyone but myself to come up with the bike/run ones.

Good resolutions!!  No backing out of races in 2010!  If helps I offer to hound you relentlessly about this

What kind of book?

Hound away, I need it.

The book will be one that's loosely based on my grandfather's life.  He was a decorated WWII war hero, prisoner of war, guarded the tomb of the unknown soldier, etc.  When we were kids he told us the same war stories over and over again until we were crazy.

Now, at 90 years old, he's in the advanced stages of alzheimers and most days is lucky if he can remember how to speak.

But he had a really interesting and amazing life.  If I can ever get my act together to write a fictional novel that is historically accurate (thus the research) I'm going to publish my version of his story.

I'm not really a resolution girl either.  Like Kimberly said...no time like the present.  Right now just trying to survive all the wedding planning.

Like Eric said we leave for New Orleans tomorrow.  I'm super excited to see my friends.  Sugar Bowl should be okay too   And of course I'll be watching my Tigers! 

Wow, that sounds like a really amazing story!!!  I'd buy it   Start researching & writing away.

That's awesome Nicole!  I'm sure your grandfather would be proud of you!