kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 34)

i have a high tolerance for pain, but a very short attention span, so i pick the ones that try to destroy you but dont last for more than an hour or so, how Kell-y can ride a trainer for 5 hours is beyond my comprehension skills.

BTW, your family is adorable!!!!

So what you are saying is, you and Jeff can kick each other in the nuts but only until a hot blonde walks by?

BTW, Rudy, are you coming to volunteer or spectate at Quassy?

What is a swamp cooler?

I am racing that day Shaun, i got into the Ridgefield Sprint Tri.

i would say your above post is accurate, except i prefer brunettes or readheads.

PS my work email is not working today, i am not ignoring you guys. hope to be fixed soon.

PM me your address.  I have a few spinervals DVDs I won last year and have never used, I'll send them out to you.

always wanted to do this...hehe

let me google that for you

http://lmgtfy.com/?q=swamp+cooler

Thank you

Your s/b/r totals are impressive this month.  Great job meeting the goals you'd set for yourself!!

Awesome!  I'll Paypal you the $ for shipping if you want. 

Yeah, swamp cooler is the "term" for an evaporative cooler.

Basically, it's a giant drum fan, water source, pump, and water pads. It pumps water to drip over the pads, keeping them wet, the fan blows (or in my case, pulls) air over the pads and in to the duct work. You are basically adding moisture to the air, thus cooling it (think misting systems).

They work great and are VERY efficient in low humidity places. But they only cool down about 20 degrees or so. When we get really hot days of 100+, it's toasty inside for a short time. Most years aren't bad, but last year was a scorcher.

Nice part is anyone can work on them and you can replace virtually every moving part in them for a few hundred dollars. Compare that to refrigerated air and it's a fraction of the cost.

Spinervals Time Trail 2.0 is a good one.  I have another one that is 2 hours I think called Mental Toughness, it's good too.

I'd also recommend checking out Sufferfest.  You can download for about $10 each, and their first one called "The Downward Spiral" is killer!  Plus I like the music and sense of humor of the guys there.

I used to used spinervals all the time before I got my CT, even sometimes not to change it up.

My favorites all time "Time Trialapalooza" and the real "Tuscon" rides, both are amazingly hard, but real ride DVD's are alot more scenic.  You need to add "Aero Base Builder" DVDs in for recoveries.  "Have Mercy" was amazing, but holding squats after an hour of hard riding was more than I care to do again.

Check ebay for deals on used DVDs if you find you like them.

i have a KK road machine.  never looked for the profile

Aren't those squats fun!!!  And then you have to get back on the bike and continue on...

yes - but dont do jumps or "position two".  stay in the saddle and occassionally stand up to stretch.  spinning is a great aeobic workout and can be made bike specific with a good instructor or by doing your own thing.  i spin less now, but during the winter i spin at least 2x a week as the bordom of the trainer kills me.

The problem I have with spin classes is that I can never get the bike to be situated right so it ends up using muscles that are not conducive to training consistently.  Is it good for an every-now-and-then aerobic change?  Sure.  Should it be your primary manner of bike training?  Not unless you are doing an indoor tri on a spin bike.

The best kind of spin classes are the ones where you bring your own bike and hook it up to a computrainer in the room but I don't know how many of those places are around.

There are a couple ways to do power training for hills on a flat course (you learn these quickly in Florida).  The first is to wear very loose clothing and ride sitting up into a strong wind.  The other is to put your bike into the hardest gear you can turn ~60-70rpm and do short intervals for power.

All very good points.  I never really thought about the seat position and use of different muscles in spin vs. being on your bike.  But your right, it is very different.  I guess the advantage I see to spin class or using a trainer vs. riding outside (for me) is indoor is a constant effort the entire time.  Outside (again for me), with the hills around here I'm getting a lot of breaks on the downhills.  But that's the terrain I'm racing as well...

I try to ride outside as much as possible, but have started swapping one week night outdoor ride for a spin class to have that hard steady effort ride that I really like.

I can't figure out where to log VACUUMING. 

Damn dogs and their fur everywhere, I swear this is more of a work out than the 4.45 mile run I did earlier.

I can't figure out where to log VACUUMING. 

Damn dogs and their fur everywhere, I swear this is more of a work out than the 4.45 mile run I did earlier.

FTFY

Here's the QT2 theory:

Take The Easy Days Easy - When you have planned a recovery day (which should be 2-3 per week when doing best effort sessions), make sure you do not exceed 80% of your threshold heart rate during your workouts that day. If you go too hard on these days, you fatigue, and don't allow proper recovery of your peripheral systems. This will limit stimulation of your core systems on the next best effort workout due to residual fatigue. This sub-par performance during your key day typically results in testing yourself on the next recovery day which begins a nasty cycle of gray, middle type training. Make the hard days hard, and the easy days VERY easy.

Make the Hard Days Hard - Your hard days should be VERY hard. That is, at a sustainable best effort. Remember, #2 above still applies here. Therefore, if you set out to do 1 mile repeats, do them at the best possible effort (pace) you can sustain for all 5 repeats. If you pace your workout properly, the last repeat should be run at an all out effort but result in a time/pace equal, or slightly faster than the previous 4.