SWBKRUN fast, furious, and closed (Page 254)

Good luck Barry and William!!

Julia: hope you smash that hm pr.

So far I have it like this - peel, core and slice the apples.  Cook until tender in a bit of water or apple juice (maybe a dash of lemon juice to stop oxidation)  Puree into applesauce and then put into a crock pot with a stick of cinnamon and let reduce to a thick consistency and then store - I will be canning mine for use all winter, but you can just refrigerate cuz it will be good for several months...

I like apples.  I like Words With Friends.  I don't have a pen (but would like to).  I'm going to bed.  

This is a time for RP to the rescue!  Does RP even pop in here from time to time?  Looking back at my TP logs, I spent a fair amount of ime slightly below LT (92-98%) or at LT for X period of time with half that amount of time for recovery.  Eg. 3x10s at 98% LT followed by a 5' recovery interval in Z1 o2 Z2.

Good luck IM racing freaks!!!!  Good luck Roni!  Run like the wind Julia. Have fun Fatty.....oh and I am glad Linda is LOUD....

I agree with the 4 foot wave ..... Do this a couple of times a week on the trainer and you will get faster, no way around it.  Research bike intervals, lots of different options out there.  Look in the EN Stuff I sent you last year, lots of intervals in those workouts.      

Fatty, love the updates, keep them coming.  And nobody in the MG is loud, we are just easily excitable! (Leave door open for Trevor comments here....) 

Oh, and I don't care for word games (prefer card games), I eat at least one apple a day, I have never had apple butter, I am conservative politically (& Love our new radical Governor), I don't do or understand secret or spontaneous racing, I know what "terped it" means, I love the recent MG banter (missed it in the last couple of weeks), I haven't been on an ice-rink or played Hockey in almost 5 years, I plan on continuing to log my workouts on BT, I don't have a pen and I was around in '09 and had an address, and now I am leaving to race my bike and see if I can get my heart to pop outta my chest!      

Godspeed Ironmen.  We will be stalking!    

You rang??  (And yes Suzy, I'm still here... lurking... for those of you who don't know, I'm Steve/Birdy's brother in law)

I'm a firm believer in a strong dose of hill repeats and subthreshold workouts like Suzy mentioned. If you're able to measure your power output (either through a Computrainer or SRM/Quarq/PowerTap), some solid intervals at 90% of threshold with a short recovery in between are awesome... something like 6 x [8' at 90%, 2' easy spin].  Mix these workouts with some Tabata-style workouts on alternating days: 8 x 20" maximal effort, 10" off = 4 minutes of terrifying pain.  Warm up well beforehand! If you're doing it right, the last couple of repeats should be very difficult to hold your power.

Hills... oh yeah.  Anyone who rides with me will tell you that I love hills.  I think the quickest way to get faster on the bike is 30 to 40 minute of solid hill repeats.  I have a set of two hills near my house that it takes me, at about 90-95% effort, 2:00 to get up and :45 to get down, and my goal is to do 10 sets in no more than 30 minutes.  Those last repeats hurt!  The power that you generate will definitely translate into faster riding on the flats.

In an Olympic, it's all about riding just below that "Any faster and I'm gonna blow up on the run!" line for as long as possible.  Spend a lot of time between 90 and 95% of your threshold.

David, I like your combination of hills, intervals and the longer ride.  Any way to move the z2 Saturday ride to mid week so that you're not doing a hilly ride followed the next day by intervals?

And in any of your non-recovery rides, stay focused and have an intention/plan for the hills during the ride: "okay, I'm going to attack this hill by building my power slowly so at the top, I'm at or near 100% but I'll stay seated the entire time" or "short, somewhat steep hill here, so I'll stay seated for the first part, then with 100 yards to go, I'll stand and drop the hammer" or "long hill, not steep, so I'll stay seated but have 20 second intervals where I stand and go almost to threshold, then sit back down and recover for two minutes... repeat..."