MOMO - (CLOSED) IN TRAINING MODE (Page 3)

Awesome Job aswimer!!  Congratulations...

Good day, Team Momo..

I've been asked about HR zones and setting.. I thought I'd publish the answer to the group..

the formula is: 200 - age * percent effort example

mo age 35
220 - 35 = 185

185 * .6 = 111
185 * .7 = 130

185 * .8 = 148
185 * .9 = 166

185 * .9 = 166
185 * 1 = 185

60% to 70% This is the efficiency/ recovery zone.. also known as the fat
burning zone. muscles re-energize and you burn fat as well build
build in endurance and strengthen the cardiovascular system

70% to 80% This is the Aerobic zone. This develops the cardio system. Meaning it
it betters the way you receives oxygen and removes carbon dioxide.
you will also burn some fat here as well.

80% to 90% This the Anaerobic zone. This is where you develop your lactic acid system.
"That burning sensation you get in the muscle. This zone helps to delay
that.

90% to 100% This is your RED LINE zone. you can only perform for short periods..
So sprinting.. Interval training.

to do true HR training.. you need to get tested.. VOmax and your LT (lactic Threshold)
getting tested will tell you how your body is really working.. what i have given you is a good guide to where you need to be.


hope this helps with training..

TRI HARD
mo

any more questions let me know.. i'd be glad to answer.

Congrats aswimr - you are a triathlete!!  Sounds like an awesome day.  Excellent!!!

Funny thing about now being a triathlete. I got a USAT sticker for my car widow when I bought my yearly membership, my wife wouldn't let me put it on my car until I completed a tri, and so I kind of forgot about it. When I got in the car after the event yesterday there was a card sitting on my seat with the sticker ready for my car window. Felt kind of cool to "earn" that window sticker.

Thats awesome..

How'd everyone's training go this weekend?  Highlights??  Lowlights??

I did an extensive mountain bike training then rode for the first time in several months (hello Mr. Tree, meet my shoulder...ding~).  I also did a killer trail run yesterday.  It was good to mix it up a bit, but I'm paying for it now - getting re-acquainted with some back & leg muscles I guess I haven't used in awhile.  ouch.

I am envious of the mountain bike ride. Took my second day off, for good reason, I was sore today from Saturday. Tomorrow back at it with a swim and 17 mile ride. Best wishes to everyone for their workouts this week.

got a good ride in sun.. down side i didn't do my planned brick on saturday..

Saturday's bike was a little dissapointing, had to stop for lights and traffic and it threw off my pace and rhythm.  However, Sunday's ride was much better.  Less traffic and lights so I was able to get in 10 miles at 18 mph average.  Check that one off the list!  Still getting used to clipless pedals and looking forward to trying the tips in the new pedaling video that was posted the other day.

I just went for a hike on the weekend.  Needed to take a quick break from training to get re-energized for training during the week.

My road bike finally came in!  I got a Cannondale CAAD9 5 compact and I think I will take it for a spin this afternoon.  I'm excited about that!  I was going about 12mph on my mountain bike, I wonder how fast I'll get on this bike....

Cool.  Let us know how you like your new ride.

cannondales are bikes.. hey D, have you donated your bike yet?? haha.. just kidding..

tell your husband i said what's up

hey aq..how bout a little bike porn here! Excited for you! Got my first bike this spring and it has opened up a whole new world of fun....and some soreness!

I believe a tricked out cannondale qualifies as a ride...  Keep the faith my friend.  Keep the faith.

Contacted the Smithsonian about my bike.  They referred me to the Flintstone Museum in Bedrock.  Still waitin' for the callback.

At the bike clinic this weekend the veteran riders were delicately advising me as to why I may want to ditch the kickstand.  Hmmm.

I'll pass along your message to K.  You gave him just the push he needed.  He signed up for a couple of insane mtn bike races.  thanks.

Well... I have a new qoute.

The best thing about hills is there are two sides!
The worst thing about hills is.... there are two sides....

I had a tough time keeping up my momentum and speed on the hills.  I'm from SC and just moved to MD in January so I'm still adjusting to the landscape.  I had a tough time shifting the front gears.  I'm not sure if I was doing something wrong or what but I am going to take it back to the shop to get a road bike 101 lesson, haha.

I'll try and post some pictures tomorrow.

Love the quote! 

I live in Northern Ohio.  The biggest hill we have is an interstate overpass...pretty flat and boring.

flat and boring means fast..... i haven't come up with a phrase for hills... other than inconvenient and tiresome...


D, that's awesome that the hubby is doing mtn biking races... i've been getting the itch to get another mtn bike... i really miss trail riding... the jumps, the unknown, and crashes.. that mean i'm riding hard... hooooah!!!

maybe if i get another mtn bike, we'll get up and do some trail riding.. pass that along.. to K.. we can toast another beer...

You're right Mo, flat does mean fast! 
  But the scenery that goes along with it could stand a bit of improvement...corn and bean fields as far as the eye can see = boring...lol

Hope all of you are doing well. I got to start working out again yesterday after a couple of forced rest days. My swim felt awesome as we had a nice hard pull set to do, bike was on the trainer so I was bored out of my mind. I can't wait for some consistently nice weather so I can get out of the house and train. Pretty flat here in southern Indiana also, but we do have a couple of nice hills to do repeats on when I feel motivated.

I am having to take a breather from running right now because every time I run my IT band is causing incredible pain on the side of my knee.  My shins are also aggravated but I am able to withstand the pain from them.  The doc says to lay off running for 3 weeks and gave me some stretching and strength training exercises to do in order to prevent another flair up.  Does anyone else have any suggestions for stretching or strength training on IT Band issues?  I am taking this opportunity to really focus on my two biggest weaknesses -swimming and core strength training.  My coach from Team in Training is working to move me to the fall group so I can run my 1/2 marathon in October as opposed to May.  My first triathlon is in August and I don't want any more injuries to delay me from reaching this goal.

Jennifer

First things first.. welcome back...
1. how old are your shoes? did you get fitted for right shoes for your feet. if your shoes
are old or not right kind for your feet.. shin splints are the result.. (this is true most
time)
2. Your IT band.. Both or one? running on the road is one of the biggest causes of it
band problems because there is a crown in the road(center of road is higher than the
edges). with this causes more stress on the IT BAND. another reason is past injury..
sometimes if you had an injury, and you didn't rehab it.. you tend to compensate
your running style to suit.. and shoes is another thing.

Recommendations for stretches.. 1. get a foam roller.. they sell them at sporting
good stores.. best 24 bucks you will spend! 2. massage them, it will hurt like holy
hell.. but its necessary.

3. here's a site to look at http://www.anaerobic.net/runnersguide.html

4. When you run any race, try to stay near the center of the road.. little to no
stress on IT BAND..
5. Practice this all the time...

Hope this help you and others out..

later
mo


Edited by momo 2009-04-22 2:33 PM

I had a bone growth near my right knee when I was younger and had to have surgery to remove it.  This bone growth (exostosis) would cause my ITB to over stretch and would sometimes cause my leg to lock up.  I have some damage to it now and whenever it starts to hurt I usually massage it with my knuckles to work the pain out.  The stretch I have found is leaning side to side with your feet planted should width apart (like doing a jump kick standing still) and also sitting on your butt, extend your left leg and cross your right leg over it.  Plant your right foot on the left side of your left knee.  Hug your right leg and pull it into your chest.  This mainly helps stretch the ITB near your rear-end.

First time truly sharing the road with cars while I'm on a road bike (a couple of those people are really going to be disappointed that I have a good memory for car tags and that I'm a cop). 

Math lesson learned:  Big guy + strong head wind+ a bunch of hills = first ever calculated cadence in negative numbers.

Of course, if anyone had a camera it would probably be worth some cash on America's saddest home videos.  In my green and black bike jersey I looked like a middle aged Green Lantern being assaulted by a wheeled torture device that should have been banned by the Geneva Convention. 

Don't get me wrong...it was a blast.  I am, however, glad that tomorrow is swim day and there aren't any hills. 

Shoes, roller, massage, running surface.  All critical  for IT band issues.  When you roll, try to stop where it hurts the most.  Stay there as long as you can take it, then roll.  Repeat.

Here are 2 stretches that have really helped me (I hope I can explain this clearly):

sit on the floor
bend your right leg in front of you so your knee is pointed directly forward, right foot by left hip
bring the left leg over the right bending it in the same manner - left knee over right, left foot by right hip
raise your arms up, then breathe out bending forward as far as you can
take 5-10 deep breaths, heavy on the exhale, reaching forward a bit more on every exhale
switch sides

to counter it, sit on the floor w your legs bent, knees out, base of the feet touching each other, elbows gently pressing down on your knees
take 5-10 deep breath, heavy on the exhale, leaning forward a bit more on every exhale
try to relax

Hope that helps!

Great quote.  I guess it's all perspective.  Here in central Virginia there's no such thing as a flat straight road.  We are all about hills & curves.  The scenery is big fenced open fields, horses, streams, country stores & mountains.  Maybe you've seen "The Waltons", that's where we live.