ASPHALT JUNKIES Summer Bronzing Crew - CLOSED (Page 31)

I finally got to reading and posting for both of your recent race reports.

That's a great pic of you two!  It's a great, great day when Junkies from across the nation can meet face to face!  I can't tell you how great it was for me to meet Jonathan and Warren face to face.

I love this post!!  I am always caught in the "short course" thinking and I wonder if I can actually cut much time from the swim I do by getting on the outside.  I am now in the habit of starting off the front of the group so it may not have a significant impact either way.  I will take a look at this the for next large wave start I race and evaluate my options then.  It will likely have something to do with how closely they start the waves together.  If I feel the waves will be far enough apart to allow the previous waves to scatter I'll probably keep my current strategy.

I'm not sure why my numbers aren't/didn't show in the first post.  So I'm trying again.

Swim - 9623 yards (I had one long course swim in a 50 meter pool)

Bike - 479.18 miles

Run - 73.32 miles  My run was 27 miles lower than I would like to have seen!!  I have had a goal of 100 miles a month for the year.  The good news is that I am still ahead of my goal in total mileage but I can't allow to many  months of reduced mileage or I'll be off my goal.

I always guesstimate my trainer miles based upon a reasonable outdoor average.  For me, I use 15mph when I use my road bike on the trainer and 16 mph when I use my tri bike on the trainer.  The averages are probably on the low side but it works for me.

Wow!  I like triathlete math!!!!  Cool!!!  Thank you!!! 

Originally posted by Jo63 Congrats Tony! Will good call on the IM. Sounds like you have a great plan. I need some help. I am getting discouraged at no improvement on the bike aside from riding more which I honestly don't think has helped me any. Iam considering doing a biking program with Vision quest (Robby Ventura) Or books? Or bike group ? All of the above. I will do anything at this point 13 mph in a race just isn't cutting it I have made myself a promise to learn everything about my bike including maintenance and to figure out what my issue is.......suggestions needed!

Tony has the right idea for improving.  The easiest way for you to pick up speed is to get into Jorge's plan and use it for all of your interval work.  It is a very difficult plan, physically.  You will feel like trash during nearly every work out but if you want to pick up speed it's the easiest was for you to do it.  However, you mention the Vision Quest plan, which I know nothing about, and it should provide similar challenges to you for it's duration.

You normally do these types of plans on the trainer during a winter focus but you can also do them outside.  The issues with doing them outside are that you have hills and wind that will cause some conflicts with the timing of everything.  I would certainly do the workouts outside but realize you'll have some intervals that will go a little long and some a little short because of unplanned terrain or weather related effects.

The biggest thing to learn is that you need to work your HR very hard to make fitness gains.  Sometimes you feel as if you just want to fall off the bike.  It's all about dialing the intensity high and suffering for various periods of time for a specified workout.

Warren -

I love your triathlete math. I think it should be incorporated into all trig books in every high school!

July has not started off with a bang.... every workout attemtped has been cut short, cancelled due to rain, or had to pass.... I know we are only two days in so far, but man I love to start the month off with a long run, ride, or swim and just didn't start that way.