Gordo Byrn's Group - FULL (Page 28)

Mojo is start'n to kick in......  Felt good out there today!

Lunchtime - strength workout

Evening - Bike Trainer - Efficiency drills

30 mins

15 min warmup Avg HR 125

4 min @ 90 rpm - Avg HR 142

3 min @ 100 rpm - Avg HR 151

2 min @ 110 rpm (TOUGH) - Avg HR 158

6 min cooldown  Avg HR 146

Cadence last 6 min avg 92. Felt SLOW

Followed with stretching and core 1 workout.

 Brick Tips!

 The difficulties you experienced are normal -- remember to use run:walk and (even more important) remember to walk the first TEN minutes of your run off the bike, even in the race.  This will make a HUGE difference for you.  Be sure to try next time and report back.

 Generally speaking, make sure that your cleat is set as far back as it will go.  Where is your cleat right now?

 Sounds like you are feeling better following your run today.  Remember that we all experience tough workouts -- learn from them (like you did) and keep on going.

 Try the walking -- I do it and it really works.

g

 Hey Doug,

 First up, your existing program looks good to me.  So you don't "need" to change.

 Q1 -- More than jumping to Big Gear -- what you can try is changing your cadence during your steady ride -- keep the steady effort and shift your cadence range -- start with moving between, ~68 rpm and ~92 rpm // if you were going to ride steady for 40 minutes then you could change every 5 minutes.  You'll be surprised at how it changes the workout for you.  Also makes the time go faster... you can mix it up just like swimming...

 5/5/4/4/3/3/2/2/1/1 -- that's 30 mins

 2/4/6/8/8/6/4/2 -- that's 40 mins

 You are really only limited by your imagination.  With the cadence -- my personal goal is to be comfortable with every cadence from 55-95 rpm -- there are benefits to training a wide range // as well as training different cycling positions (TT, sit up, stand).

 Q2 -- indoor hill training // yellow pages under the front wheel, sit up, ride with an open chest, relaxed shoulders // that will help but... there's a guy that posts a lot on the main board that has a sig file that says something like... best way to improve at hills is to ride hills.... I'd probably agree with him.  I'd also advise HUMBLE gearing for when you start.

g

GONE WALKABOUT

 ++

 Team,

 Off to Fowler-Hilliard Hut in the Rockies for Tues/Wednesday -- heading out with my pal (Marky V) who is back from a two week training camp in Kona (article on XTri).  He tells me that he's more into sightseeing than training but I suspect he's packed his A-Game.

 I won't be back on BT until Thursday so take care.  For those of you that sent me book orders prior to the end of Sunday, we shipped all those today.  Next wave will head out on Friday.

g

G.  ENJOY!

28 min swim, and a 1 hr spin today.

HR DATA FOR SPIN 2/3

START:  83;  10 MIN:  132;  20 MIN:  136;  30 MIN:  150; 40 MIN:  141; 50 MIN:  142; 60 MIN/END:  100.  put my quickness practice to good use today.  several rounds of 'false flats' (quick cadence, med resistance)

SWIM WRKOUT

1050 yds total

2X50 WARMUP

1X50 RIGHT ARM/1X50 LFT ARM

2X50 PULL

2X50 KICK

2X50 SCULL

100 YD ENDURANCE

2X50

2X100 IM (w water polo swim sub for fly)

2x50 SPL  (22SPL)

1x50 COOL DOWN

swim golf:  45 strokes/56 secs (50 yds)  i really concentrated on quick turn over and reaching as far out w my stroke as possible ie getting the most out of my stroke.

two good solid workouts today.

Today I added weights back into my work out routine, I am happy with my upperbody work out, but I had questions about my leg workout. 

Right now, I do squats, leg press, leg extensions, leg curls, straight leg dead lift. 

Are these exercises ok, am I working the legs too much, any exercises you would drop or add?

 Thanks.

Morning

25 minute run

Lunchtim

Swim 28:06 swim - 900 yards

1x 200 Warmup
6x50 on 30 sec rest - Avg 55 sec\500
1x200 Drills
4x25 Sprint. 25 sec\25 yards
1x100 cooldown 

Swam 2000 yrds in 43 min.

5 X 400

You didn't waste anytime getting back into the groove after your taper week.  WOW.

Jeff

i was gonna say,

LOOK AT YOU GETTING BACK AT IT AFTER YOUR RACE!

seems that were both ON OUR WAY, UPWARD! 

stacieb

WOW!  JOHN.  WHAT A WORKOUT!  you were CRUSIN'! 

dreamin of the day i hit 2000. 

Aweeee.........

another splendid workout.

28 min run, 30 min ST&abwrk

HR DATA 28 MIN RUN 1/4

START:  79

10 MIN:  115  5.0

6 MIN:  140/130  5.0

13 MIN:  140/132  5.2

20 MIN:  146/135  5.2

27 MIN:  145/135  4.0

4/END:  100

AV:  132

PK:  148

slowing inching my way up distance-wise.  feels good.  after losing nearly all the ground i gained trng for my 1/2 marathon due to an injury, im feeling confident knowing that im 'online' and will hit all my distances for my events when the time comes.

i just keep working at it....consistency and persistence have their rewards 

Bummer - Today things got all screwed up with my normal workout times.  Not much I could do about it.  Not going to sweat it.  No aerobic, but I was able to lift some.  So in my book that qualifies a non-zero day.  My legs probably could have used the day off.  Come back strong on Thursday.

Just 20 min. on the trainer....little active rest session.  

Hi all glad your training is going well despite the cold. Not long until race season

G,

I have been concentrating on long and slow which is working great, my long run is 14km and long swim 2km now which are both records for me, just got to sort the bike out now. My first race is 19th April (10wks) so was wondering when you suggest I start to do some speed work as I would like to do the race run at 5mins per km or better. my long runs are at 6 mins per km at the moment.

thanks

JEFF.  SUCH a bummer when that happens, but WHAT a great attitude you have (i learned from you today...)

not going sweat it. 

did what you could.  [you betcha lifting counts]

then, back at it.

sounds like those legs of yours are trying to tell you something. 

you asked a A LOT from them on sunday.  and OH MY they performed well, didnt they?

KEEP MOVING FORWARD!

stacieb

KEEP BLAZIN' THE TRAIL...im right behind ya! 

2200 yrds in 55 min.  - workout #14 (Endurance) - Swim Drills Book

 Check this out for some ideas on extra exercises.  

 http://www.endurancecorner.com/library/strength_training/triathlon_strength_training

The one that I really like (a lot more than leg curls) is single leg bridges -- I'll get a video done of that exercise over the weekend -- remind me on Monday to post the link.

 Look at the videos and consider pull downs as well as dynamic lunges.  You'll get more tri benefit from either of these two than your straight leg DL.

 Feel free to follow up as required.

g