Baowolf mentor group is [ Closed ] (Page 30)

the only good thing about early morning workouts, is that I can eat lunch without worrying about it coming back to haunt me and that I never have a problem falling asleep! 

With my current plan, my long bike and long runs are on Sat and Sunday, so I know Sat will be warm and my run will most likely come after church, so I will have at least one day inthe Memphis heat!

plus it is always hot in Memphis, sometimes the morning starts out at 80!

May numbers, lets see em.

Up 200 miles biked, 31 miles run and 5000 yards swam this month over April.  Next month should be longer.  This week has been screwy I have run in 35F and 90F, have had rain, hail, fluries and hot and dry. 

Hello from the land of gluttony & sloth (aka vacation)!  Back to business soon.  

Mike, glad the swim looks like it's going to work out.  Let me know what you think of the masters group when you get a chance.  Never been, but thinking about it.

Geez, Larry what a scary experience.  I guess the dogs were trying to "retrieve" you.

Nice work this month Steve.  And if you want heat, come on down to Texas.

Realized my Captex OLY swim was a little better than I thought.  Still not great, but 2:15/100 yards, which is quite a bit better than 2:31, which I think was my previous PR.  Been pondering goals, and still circling around sticking w/ OLY's and sprints this year and try to bring my bike up (once I get one that is).

Hope to catch up with you all a bit more later.  Have trouble cutting & pasting on this laptop, so stat posting will have to wait. 

Happy training, resting, and racing!

Hello from the land of gluttony & sloth (aka vacation)!  Back to business soon.  

Mike, glad the swim looks like it's going to work out.  Let me know what you think of the masters group when you get a chance.  Never been, but thinking about it.

Geez, Larry what a scary experience.  I guess the dogs were trying to "retrieve" you.

Nice work this month Steve.  And if you want heat, come on down to Texas.

Realized my Captex OLY swim was a little better than I thought.  Still not great, but 2:15/100 yards, which is quite a bit better than 2:31, which I think was my previous PR.  Been pondering goals, and still circling around sticking w/ OLY's and sprints this year and try to bring my bike up (once I get one that is).

Hope to catch up with you all a bit more later.  Have trouble cutting & pasting on this laptop, so stat posting will have to wait. 

Happy training, resting, and racing!

Steve,  May's Bike milage was 214 miles.  Aprils was 202.  Last weekend was my longest ride @ 34 miles.  It took me exactly 2.5 hrs.  Speed 14.1.  Thiis speed is very consitant with my average.  I know with more time in the saddle the speed will come.   So I really want to focus on increasing time in the saddle next month just to gain some bike strength.  If I follow BT(which goes by time, not distance) im thinking that I will log approx 230 miles for June.   I want/need more.  How many miles do you  suggest I shoot to ride each week/month to see significant improvement in strength/speed.  And yes I realize 'seeing' improvemnt may take many months.  Gimme your insight.   

What bike are you riding now? Your picture looks like  a nonroad cruizer or mountain bike.  What kind of tires do you have on it?  Are the smoothe or bumpy?  If you are on a bumpy tired mountain bike.... and you have a birtday coming up, a lower end road bike will get you an instant 2-3 mph.  Going from bumpy tires to smooth is like 1 mph.  So tell me what you are riding first....

Steve – How many miles do you put on a pair of shoes? Do you track it or simply replace as you see issues? You must live in the land before time with all those weather swings. lol. Your stats show about a 3:1 ratio bike to run. Is there a certain balance you try to maintain? I am weighted slightly more than you on the run for May and this ratio seems to be a nice mix.

Larry – Solid numbers and great progress. You must be feeling really good about this journey.

Elena – Your bike mileage looks solid. Perhaps there are some drills or something someone can suggest.

Mitch – Way to stay focused and fit in some training. Watch out for the sharks!

James – I tend to be a morning person myself but not sure if I could get up any earlier since I need to be out the door for work at 5:30 to beat traffic. What is the temp this morning?

Mike D – Trust the training and rock this race! Not sure I would be quite so disciplined traveling and fitting in the training like that.

Carol – Let us know how your time off is going. You deserve it but I did like Steve one post about the Triathlete’s “day off”. Lol!

This seems like a nice balance this month. While the totals are less than my plan, there is little arguing 3x increase in bike mileage, 40% increase in the run, and an added 2200 yrds swimming. I definitely see the volume decrease a bit even as the mileage increases which gives me a lot of motivation to see what I can yet do. Now it will be time to see what I can do in the heat!

May's Totals

Bike: 118.42 miles

Run  41.88 miles

Swim: 13,464 yds

Overall I am happy with my month. I had an Olympic Race (did I mention my PR? LOL) and a week of unscheduled recovery due to work committments. I am looking for a big June due to my starting my HIM plan!

Ouch, here it is:

 4 weeks of sickness and still injured but I got what I could.  Wanted to hit at least 100 miles run, 300 bike and 15,000 swim but I still feel fit and as soon as I'm 100% watch out!

Need to start training for the Super frog HIM and HITS Full right away but I'm going to wait until I'm healthy to really hit it.

Elena, I was hoping it was the bike, but it is not, you have a nice bike... so it is the engine.  It has been really hard for me to pull up the bike speed and I ride 3500 to 4000 miles a year.  The best thing for the bike I hear is going on group rides where you have to keep up and even pull some of the time.  It is a great motivator.  I hear that intensity does wonders on the bike, but it is hard to run LT intervals on the bike for me.  I did a bike focused winter for 14 weeks, not sure if it is paying off, I will have to do some comparisons.  My HIM was too hilly to really tell.  What is really annoying is that I have a 15 mph wind for most of my bike rides.  It is just really tough to ride hard into a 15 to 20 mph wind for hours and maintain intensity.  I actually push harder downwind because I can go so fast.  So going out I am into the wind averaging anywhere from 14 to 18 mph and then on the way back averaging 21 to 22 mph. 

I don't know enough about the schwin sport to know how much time you will gain.  Things to consider are how much it weighs, what compenents it is using, etc.  I would then try to go test ride a cervelo or other upgraded road or tri bike and see how the feel is at a local bike shop.  You should be able to tell a difference pretty quickly on a test ride if it is a large upgrade.  The biggest boost is from K-mart mountain bike (average speed 12 to 13 mph) to a decent 105 or better component lighter aerodynamic bike where you go pretty easily up to 16 to 17 mph.  You really have to try to ride faster to ride faster.  Riding farther only takes you so far on the bike.  On the run you get a decent boost just from going farther, but for bike and swim... you need to go faster to go faster.  Once your run is down around 8:00 mpm, then you need to focus more on speed and stregnth. 

So I am doing the cords for swim muscles 3x8 3x per week for 2 weeks then bumping it up to 5x8 3 times a week.  I am now pysched about trying to get my swim better.

Ok IM is Swim 2.4, Bike 112, Run 26.2 or for me 1:30, 6:30, 3:40 so 12% swim, 55% bike, 32% run. So if I worked out 50 hours this month then it should be:

 S=6 hours, B=27:30, Run=16:00  Versus Actual

S=6:46 hours, B=24:50, Run=20:54

So it looks like I actually need to do more biking to have the ratios work.  This does explain why my run is stronger than my bike though. My bike miles should be 4.25x my run miles so I should have been biking 654 miles for how much I ran in May, so ya need to change something up there.  Thanks for pointing that out, how I have to fit in 200 more bike miles 8). 

I should track my miles on my shoes better.  I go about 300 to 350 miles on a pair of shoes and rotate 2 pair during the week.  I can tell when my shoes need to be replaced because I feel it in my legs and feet.  But ya tracking the actual miles would be easier on my body and just rotate them out around 325 if things are fine until then.  I have alotted 4-5 pair of shoes for the year, so 6 months on 2 pair is about right.  I just should have switched them out 1 week sooner 8).  

A little under my goal for the month but it's been another crazy month personally. I did a hilly 80 Mile Ride/4 Mile Run Brick Sunday and I've been toast ever since! A lot probably has to with I have been really scaling back my diet to drop some lbs for Ironman! So stinkin hard to cut calories while you train like a madman (or woman)! I really miss my training partner, Mitch you need to get better and get your butt back out here so we can get some long stuff in!

MTA - ugh, Mike, so sorry!  Traveling and illness is the worst.  Hope you return home feeling better.

Back from vacation!  Looks like some good May totals posted, and everyone ready to make June even better. 

Took the rented bike back, and seem to have picked up an ear infection in the "Lazy River" at our hotel, so looks like I'll be a single sport gal until all that gets sorted out.  Had a couple of possibilities going on getting some help from the maker of my bike frame, but so far none of them have panned out.  Looked at a Specialized Amira (w/ 105) -- on sale and could recoup my bike rental fees --  but need to look around some more...important decision .

Being without a bike for most of a couple of weeks put a dent in my intended ramp up of bike miles in May.  And seems I managed to stretch marathon recovery out for quite a while. 

Mike, sorry to hear you are battling like this, I hope you get well fast!

33 mile ride this morning averaging around 19 mph! Felt great being on the road. I normally use the trainer during the week and hit the road on the weekend!

8 miler scheduled tomorrow after church!  (RUN)