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Ernesto's group (third season) - CLOSED (Page 27)
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 2012-01-04 9:38 AM in reply to: #3970180 |
Master  3022  |  Subject: RE: Ernesto's group (third season) - CLOSEDflo mo - 2012-01-04 9:41 AM I got a new indoor trainer for Christmas and I’m still trying to figuring it out. I did 30 minutes on it last night. Question for the group: Should I increase the resistance and go for less time or have less resistance and go longer? (Should I find middle/average resistance and just change my cadence?) I am a “rookie” so any advice will be helpful. What type of trainer? Wondering if by changing resistance you mean changing a setting on the trainer or changing gears on the bike? As a beginner I would suggest the following: You should be shooting for a cadence near 90 rpms and an intensity that would allow you to keep your HR aerobic. You can use the Maffetone approach and take 180 minus your age and shoot for that HR. I think your greatest benefit at this time would be to focus there and try to get Time In The Saddle. |
| 2012-01-04 10:04 AM in reply to: #3970339 |
Expert 2811  | Subject: RE: Ernesto's group (third season) - CLOSED
flo mo - 2012-01-04 9:41 AMI got a new indoor trainer for Christmas and I'm still trying to figuring it out. I did 30 minutes on it last night. Question for the group: Should I increase the resistance and go for less time or have less resistance and go longer? (Should I find middle/average resistance and just change my cadence?) I am a "rookie" so any advice will be helpful. What type of trainer? Wondering if by changing resistance you mean changing a setting on the trainer or changing gears on the bike? As a beginner I would suggest the following: You should be shooting for a cadence near 90 rpms and an intensity that would allow you to keep your HR aerobic. You can use the Maffetone approach and take 180 minus your age and shoot for that HR. I think your greatest benefit at this time would be to focus there and try to get Time In The Saddle. I use a low end Mag trainer and I change things up from day to day. My normal workout, I try to have a resistance that feels the same as the road and keep my cadence around 90 rpm. On other days I will simulate a hill for a shorter period, with high resistance and high gear, kind of like weight training with a heavy weight. Other days I would just spin. I just started using thesufferfest.com videos. I followed what they d, put it on the resistance that felt most like the road. I have not trained with a heart rate monitor since April, not by choice I just lost it in a car accident, and never raplaced it. I am just happy my family and I are still alive. |
| 2012-01-04 10:15 AM in reply to: #3970108 |
Master 2238  Dallas | Subject: RE: Ernesto's group (third season) - CLOSED jenputnam - 2012-01-04 8:12 AM Do sixty seconds but make sure your HR comes down at least 30 beats before you go up the hill again. Also remember that when you're running up a steep hill you have to relax, swing your arms more than usual and don't "charge" up the hill at the bottom, just make a real hard effort when reaching the top. The pace should be whatever you can hold for the seven repeats without changing too much between number one and number seven.Ernesto- Today is my hill training. Last week I didn't use my lap and once I uploaded the workout discovered I ran most at a sub 8min pace but I could only hold it on the hill (7% incline) for 60 seconds. For the 10k, my goal is to get as close to 50minutes as possible but to be honest anything under 54minutes would make me thrilled! What pace should I be running the hills and for how long (60sec to 90sec)? Planning on 7 repeats, if that helps. Repost in case the question got lost in the thread... |
| 2012-01-04 10:23 AM in reply to: #3970044 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Matthews - 2012-01-04 7:37 AM Ok first triathlon next Saturday (14th). Only a sprint to start with- 750m swim/20km ride/5km run. What should I be doing next week. Taper a little or continue building up my time for the longer triathlon I have in march and may? Also any good advise to see me through would be good. Keep your sessions short but intense, do some track with a mile warm up very easy, then a mile with 8 repeats of 200M (half lap) with 200M recoveries that you can even walk and then one easy mile again.To know how fast you need to do your repeats, use the Vdot table from this website: http://www.runbayou.com/jackd.htm Same thing with the bike, short 35 minute sessions with some intervals sprinkled in. The swim relaxed and short. |
| 2012-01-04 10:25 AM in reply to: #3970238 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-04 9:00 AM SOLVED THE IPAD ISSUE. (I googled site:beginnertriathlete.com ipad forum posting ) You need to go into settings at the top of the page (picture of a wrench). From there, hit the "Forums Settings" tab just under User Information. Second option down is "Use rich editor for blog and forum posts?" This needs to be set to "No". Then hit the "Submit" button. The iPad or iPhone will work from then on. Thanks Chris! Works like a charm and this will help me significantly as I'm on an iPad probably 50% of my day. |
| 2012-01-04 10:27 AM in reply to: #3969526 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED JoePetto - 2012-01-03 7:17 PM Samyg - 2012-01-03 8:35 PM sirgab - 2012-01-03 4:44 PM Oh no, had I known there were Engineers (none of that Mountain Hawk cr@p) in this group I would not have joined Samyg - 2012-01-02 12:52 PM Thanks Gabriel, thought about it and will run tomorrow. I think that during the run I will pretend we are going up "The Hill" during winter time...those walks were never painful (although alcohol might have been involved). PS: "The Hill" is fraternity row at Lehigh university, a place were Sir Gabriel and yours truly spend many a nights before joining this healthy lifestyle.  Lafayette '91!!! Go Leopards.What a small world Joe! I also graduated from Lehigh in '91!! Go Mountain Hawks For those that don't know, we have one of the longest college rivalry's between Lehigh (Samy, me, anyone else here?) and Lafayette (Joe, anyone else?). Here is some info per Wikipedia "The Rivalry is an American college football rivalry game played by the Lafayette Leopards football team of Lafayette College and the Lehigh Mountain Hawks football team of Lehigh University. It is the most-played football rivalry in the nation and the longest uninterrupted annual rivalry series.[1] As of 2011, "The Rivalry" has been played 147 times since 1884 with only a single interruption in 1896."
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| 2012-01-04 10:47 AM in reply to: #3970422 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED JBacarella - 2012-01-04 11:04 AM
flo mo - 2012-01-04 9:41 AMI got a new indoor trainer for Christmas and I'm still trying to figuring it out. I did 30 minutes on it last night. Question for the group: Should I increase the resistance and go for less time or have less resistance and go longer? (Should I find middle/average resistance and just change my cadence?) I am a "rookie" so any advice will be helpful. What type of trainer? Wondering if by changing resistance you mean changing a setting on the trainer or changing gears on the bike? As a beginner I would suggest the following: You should be shooting for a cadence near 90 rpms and an intensity that would allow you to keep your HR aerobic. You can use the Maffetone approach and take 180 minus your age and shoot for that HR. I think your greatest benefit at this time would be to focus there and try to get Time In The Saddle. I use a low end Mag trainer and I change things up from day to day. My normal workout, I try to have a resistance that feels the same as the road and keep my cadence around 90 rpm. On other days I will simulate a hill for a shorter period, with high resistance and high gear, kind of like weight training with a heavy weight. Other days I would just spin. I just started using thesufferfest.com videos. I followed what they d, put it on the resistance that felt most like the road. I have not trained with a heart rate monitor since April, not by choice I just lost it in a car accident, and never raplaced it. I am just happy my family and I are still alive. First, sorry to hear about the accident and glad that everyone was okay! I use a Kurt Kinetic so there is no resistance setting to change - if I pedal harder it equals more resistance, if I put it in a harder gear there is more resistance. I assume that if you set resistance equal to what the road "feels" like then my comments about pedaling harder, etc. apply? I think you are on the right track. Everything I have read has always conveyed that you can get by with more intesity on the bike than in running. I think the key is consistency. If you are working out so hard that it impacts your ability to do other planned workouts then you are probably trying too much intensity or volume. The hard part is finding the balance. Folks from the group last season can attest that it took me a long time to learn and implement that concept. Good luck! |
| 2012-01-04 11:09 AM in reply to: #3942748 |
Veteran 419 clayton | Subject: RE: Ernesto's group (third season) - CLOSED ok, peer pressure got the better of me and I wanted to replace Todd at last place, so I am IN! :-) - Mitch 4 days 4:47'00" - Joe P 4 days 4:03'32" - Samy 4 days 2:35'45" ---------------------------------- - Gabe 3 days 6:18:39" - Chris 3 days 4:28'04" - Jackie 3 days 4:08'35" - Scott 3 days 3:32'23" - Jen 3 days 3:31'42" - Rachel 3 days 3:06'37" - Jim 3 days 2:47'38" - Ernesto 3 days 2:23'41" - Elizabeth 3 days 2:50 - Matthews 3 days 2:40 - Charlotte 3 days 2:35'00" - Joyce 3 days 2:34:31" - Barry 3 days 2:04'15" ----------- - Joe D 2 days 2:21'06" - William 2 days 1:16'34" - Leslie 2 days 1:02':00" -Todd 2 days 1:00.48 ---------------- - Mark H 1 day 38'11'' |
| 2012-01-04 11:17 AM in reply to: #3942748 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Hey gang! I finally got my files to export to training peaks (from the Computrainer) and I wanted to share my joy. Here's the one from last night, only 25 minutes of pure suffering: http://tpks.ws/e0UNmKEp I will update my totals after I put my run today. |
| 2012-01-04 11:18 AM in reply to: #3942748 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Recovery day. No running. 1/2 hour on bike trainer. More insomnia. Woke at 1:45 AM, got back to sleep at about 5 AM for about an hour. Total sleep, about 4 hours. - Chris 3 days 4:58'05" - Mitch 4 days 4:47'00" - Joe P 4 days 4:03'32" - Samy 4 days 2:35'45" ---------------------------------- - Gabe 3 days 6:18:39" - Jackie 3 days 4:08'35" - Scott 3 days 3:32'23" - Jen 3 days 3:31'42" - Rachel 3 days 3:06'37" - Jim 3 days 2:47'38" - Ernesto 3 days 2:23'41" - Elizabeth 3 days 2:50 - Matthews 3 days 2:40 - Charlotte 3 days 2:35'00" - Joyce 3 days 2:34:31" - Barry 3 days 2:04'15" ----------- - Joe D 2 days 2:21'06" - William 2 days 1:16'34" - Leslie 2 days 1:02':00" -Todd 2 days 1:00.48 ---------------- - Mark H 1 day 38'11'' |
| 2012-01-04 11:21 AM in reply to: #3970556 |
| New user 18 Dallas - Fort Worth | Subject: RE: Ernesto's group (third season) - CLOSED dangremond - 2012-01-04 10:47 AM JBacarella - 2012-01-04 11:04 AM
flo mo - 2012-01-04 9:41 AMI got a new indoor trainer for Christmas and I'm still trying to figuring it out. I did 30 minutes on it last night. Question for the group: Should I increase the resistance and go for less time or have less resistance and go longer? (Should I find middle/average resistance and just change my cadence?) I am a "rookie" so any advice will be helpful. What type of trainer? Wondering if by changing resistance you mean changing a setting on the trainer or changing gears on the bike? As a beginner I would suggest the following: You should be shooting for a cadence near 90 rpms and an intensity that would allow you to keep your HR aerobic. You can use the Maffetone approach and take 180 minus your age and shoot for that HR. I think your greatest benefit at this time would be to focus there and try to get Time In The Saddle. I use a low end Mag trainer and I change things up from day to day. My normal workout, I try to have a resistance that feels the same as the road and keep my cadence around 90 rpm. On other days I will simulate a hill for a shorter period, with high resistance and high gear, kind of like weight training with a heavy weight. Other days I would just spin. I just started using thesufferfest.com videos. I followed what they d, put it on the resistance that felt most like the road. I have not trained with a heart rate monitor since April, not by choice I just lost it in a car accident, and never raplaced it. I am just happy my family and I are still alive. First, sorry to hear about the accident and glad that everyone was okay! I use a Kurt Kinetic so there is no resistance setting to change - if I pedal harder it equals more resistance, if I put it in a harder gear there is more resistance. I assume that if you set resistance equal to what the road "feels" like then my comments about pedaling harder, etc. apply? I think you are on the right track. Everything I have read has always conveyed that you can get by with more intesity on the bike than in running. I think the key is consistency. If you are working out so hard that it impacts your ability to do other planned workouts then you are probably trying too much intensity or volume. The hard part is finding the balance. Folks from the group last season can attest that it took me a long time to learn and implement that concept. Good luck!
Thanks for the responses. I have the Gold’s Gym 310 trainer (link below). I will follow your suggestions and find the resistance that feels like a road bike, cadence near 90 rpms and/or HR at 180 minus my age. |
| 2012-01-04 11:59 AM in reply to: #3942748 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED
I will post my 2nd workout from last night and my workouts from today after I do my swim at lunch time |
| 2012-01-04 12:27 PM in reply to: #3970644 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-04 12:18 PM Recovery day. No running. 1/2 hour on bike trainer. More insomnia. Woke at 1:45 AM, got back to sleep at about 5 AM for about an hour. Total sleep, about 4 hours. I feel your pain - I was up well past midnight watching my Wolverine's luck one out in the Sugar Bowl - GO BLUE!!! 5 hours for me last night. Was going to swim at lunch but decided added stress on body not good idea today. Better to get some rest and come back at it tomorrow. This time of year it is too easy to get a cold which often transform into sinus infections for me. Is the insomnia something new for you? Or have you experienced it before? |
| 2012-01-04 12:33 PM in reply to: #3970649 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED flo mo - 2012-01-04 12:21 PM dangremond - 2012-01-04 10:47 AM JBacarella - 2012-01-04 11:04 AM
flo mo - 2012-01-04 9:41 AMI got a new indoor trainer for Christmas and I'm still trying to figuring it out. I did 30 minutes on it last night. Question for the group: Should I increase the resistance and go for less time or have less resistance and go longer? (Should I find middle/average resistance and just change my cadence?) I am a "rookie" so any advice will be helpful. What type of trainer? Wondering if by changing resistance you mean changing a setting on the trainer or changing gears on the bike? As a beginner I would suggest the following: You should be shooting for a cadence near 90 rpms and an intensity that would allow you to keep your HR aerobic. You can use the Maffetone approach and take 180 minus your age and shoot for that HR. I think your greatest benefit at this time would be to focus there and try to get Time In The Saddle. I use a low end Mag trainer and I change things up from day to day. My normal workout, I try to have a resistance that feels the same as the road and keep my cadence around 90 rpm. On other days I will simulate a hill for a shorter period, with high resistance and high gear, kind of like weight training with a heavy weight. Other days I would just spin. I just started using thesufferfest.com videos. I followed what they d, put it on the resistance that felt most like the road. I have not trained with a heart rate monitor since April, not by choice I just lost it in a car accident, and never raplaced it. I am just happy my family and I are still alive. First, sorry to hear about the accident and glad that everyone was okay! I use a Kurt Kinetic so there is no resistance setting to change - if I pedal harder it equals more resistance, if I put it in a harder gear there is more resistance. I assume that if you set resistance equal to what the road "feels" like then my comments about pedaling harder, etc. apply? I think you are on the right track. Everything I have read has always conveyed that you can get by with more intesity on the bike than in running. I think the key is consistency. If you are working out so hard that it impacts your ability to do other planned workouts then you are probably trying too much intensity or volume. The hard part is finding the balance. Folks from the group last season can attest that it took me a long time to learn and implement that concept. Good luck!
Thanks for the responses. I have the Gold’s Gym 310 trainer (link below). I will follow your suggestions and find the resistance that feels like a road bike, cadence near 90 rpms and/or HR at 180 minus my age. I think in general you should always shoot for a cadence in that 90 rpm area. if you watch Lance Armstrong climb I bet he is at 90 rpm or more. I think Chris Carmichael concludes that higher cadence is desired...good info in following link: http://www.active.com/triathlon/Articles/Bike_like_Lance.htm |
| 2012-01-04 12:34 PM in reply to: #3970644 |
Expert 2811 | Subject: RE: Ernesto's group (third season) - CLOSED - Chris 3 days 4:58'05"
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| 2012-01-04 1:17 PM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED - Chris 3 days 4:58'05" - Jen 4 days 4:14'52" - Jim 4 days 3:33'38" Edited by jenputnam 2012-01-04 1:17 PM |
| 2012-01-04 1:20 PM in reply to: #3970904 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Mitch, Insomnia not new. Comes and goes. Also, I forgot to update my number of days. Fixed now. - Chris 4 days 4:58'05" - Jen 4 days 4:14'52" - Jim 4 days 3:33'38" |
| 2012-01-04 1:23 PM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Completed my hill training today. After the last 3 days of strength training I was a bit worried about how my body would respond. I took Ernesto's advice and focused on keeping a steady pace. Much better than last week I posted the links in my log. one with the splits and one that shows the hill better. On another note, the pool I had been using is closed for 3 weeks. I found a coach but the pool that those coaches use shut down entirely putting out both USAT and USA athletes. Going to talk to Scott about finding a pool and getting her help. She said if they find one she would contact me but sent me additional TI information. Today was beautiful here in the Springs..... High is supposed to be in the mid 50's! |
| 2012-01-04 1:39 PM in reply to: #3970910 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Today I did an aerobic six miler, trying to keep it below MAF+5 so to burn more fats for the January challenge. The calories deficit is also keeping me a bit deflated. Also, I didn't log a mini torture session from last night on the drainer. - Chris 4 days 4:58'05" - Jen 4 days 4:14'52" - Ernesto 4 days 3:40'21" - Jim 4 days 3:33'38" Edited by ernestov 2012-01-04 1:40 PM |
| 2012-01-04 1:43 PM in reply to: #3970915 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED jenputnam - 2012-01-04 1:23 PM I looked at it, perfect execution Jen. Completed my hill training today. After the last 3 days of strength training I was a bit worried about how my body would respond. I took Ernesto's advice and focused on keeping a steady pace. Much better than last week I posted the links in my log. one with the splits and one that shows the hill better. On another note, the pool I had been using is closed for 3 weeks. I found a coach but the pool that those coaches use shut down entirely putting out both USAT and USA athletes. Going to talk to Scott about finding a pool and getting her help. She said if they find one she would contact me but sent me additional TI information. Today was beautiful here in the Springs..... High is supposed to be in the mid 50's!  |
| 2012-01-04 2:37 PM in reply to: #3942748 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED I'm adding my 2nd workout from last night and today's workouts: Last night - indoor bike training 50:05, 15 Mi. Today - Outdoor run with 5 miles at tempo pace: 55:04, 6.54 Mi + Indoor swim, 1 hr, 2300 mts
- Gabe 4 days 9:07:48" (sorry to bump you Chris - Chris 4 days 4:58'05" - Jen 4 days 4:14'52" - Ernesto 4 days 3:40'21" - Jim 4 days 3:33'38" |
| 2012-01-04 2:39 PM in reply to: #3971135 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Yeah, but you're only up by a measly 4 hours and change. |
| 2012-01-04 2:52 PM in reply to: #3971136 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-04 3:39 PM Yeah, but you're only up by a measly 4 hours and change. I'm just hoping to sniff the podium this time. |
| 2012-01-04 3:20 PM in reply to: #3971135 |
Member 83 South Jersey | Subject: RE: Ernesto's group (third season) - CLOSED Glad your in Mark! 30 run/24 swim today.....
- Gabe 4 days 9:07:48" (sorry to bump you Chris - Chris 4 days 4:58'05" - Jen 4 days 4:14'52" - Ernesto 4 days 3:40'21" - Jim 4 days 3:33'38" - Joyce 4 days 3:30:15" |
| 2012-01-04 3:33 PM in reply to: #3942748 |
| Veteran 306 | Subject: RE: Ernesto's group (third season) - CLOSED Huge props to all of you who learned to swim as adults. I've been on swim teams since I was six but got back in the water for the first time today since August and it was rough! I cant imagine learning as an adult!!
- Gabe 4 days 9:07:48" (sorry to bump you Chris - Chris 4 days 4:58'05" - Jen 4 days 4:14'52" - Elizabeth 4 days 4:00 - Ernesto 4 days 3:40'21" - Jim 4 days 3:33'38" - Joyce 4 days 3:30:15" |
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