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$1.79's Mentor Group FULL of fast people (Page 4)
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 2009-04-28 11:23 AM in reply to: #2115565 |
 Davenport, IA |  Subject: RE: $1.79's Mentor Group FULL of fast peopleADollar79 - 2009-04-28 11:22 AM Thanks Dan. Hopefully we haven't scared anyone off by getting all technical and whatnot. By the time I finished that I was confused enough to leave. Let's just post enough to get to a clear page. |
| 2009-04-28 11:41 AM in reply to: #2115570 |
Champion  5529   Nashville, TN | Subject: RE: $1.79's Mentor Group FULL of fast people Sprint_DA - 2009-04-28 12:23 PM ADollar79 - 2009-04-28 11:22 AM Thanks Dan. Hopefully we haven't scared anyone off by getting all technical and whatnot. By the time I finished that I was confused enough to leave. Let's just post enough to get to a clear page. or inflate our post count Sounds good! |
| 2009-04-28 11:44 AM in reply to: #2114334 |
Master 1843  Roswell, GA | Subject: RE: $1.79's Mentor Group FULL of fast people Sprint_DA - 2009-04-27 10:06 PM Pegasus1731 - 2009-04-27 8:47 PM Hey Dan, any luck making one of those Training Log Table things for our group? Yep, I think so. Cut and paste the text out of this. It *should* work. When I open the attachment I just get some gobbldegook. |
| 2009-04-28 11:56 AM in reply to: #2115635 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people Lisa B - 2009-04-28 11:44 AM Sprint_DA - 2009-04-27 10:06 PM Pegasus1731 - 2009-04-27 8:47 PM Hey Dan, any luck making one of those Training Log Table things for our group? Yep, I think so. Cut and paste the text out of this. It *should* work. When I open the attachment I just get some gobbldegook. Just lines of text? That's all it should be. Copy that and paste it into: |
| 2009-04-28 11:56 AM in reply to: #2115625 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people ADollar79 - 2009-04-28 11:41 AM Sprint_DA - 2009-04-28 12:23 PM ADollar79 - 2009-04-28 11:22 AM Thanks Dan. Hopefully we haven't scared anyone off by getting all technical and whatnot. By the time I finished that I was confused enough to leave. Let's just post enough to get to a clear page. or inflate our post count Sounds good! I don't really need to inflate my post count. TAN did that for me. |
| 2009-04-28 12:04 PM in reply to: #2115570 |
Master 1843 Roswell, GA | Subject: RE: $1.79's Mentor Group FULL of fast people Sprint_DA - 2009-04-28 12:23 PM ADollar79 - 2009-04-28 11:22 AM Thanks Dan. Hopefully we haven't scared anyone off by getting all technical and whatnot. By the time I finished that I was confused enough to leave. Let's just post enough to get to a clear page. Ok - I AM only a little confused and am beginning to understand! Thanks for doing these Dan. Am I correct in thinking that you left the crank the same on both the examples with the 650 wheels and just changed the cassettee from 12x25 to 12x27? If that is correct what it looks like is that if I switch to a 12x27 I only lose less than .5 mph and only in the two easiest gears? Is changing the rear cassette my only option? Is there something I could change to in the front that would be better? Either by itself or in conjunction? |
| 2009-04-28 12:22 PM in reply to: #2115707 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people Lisa B - 2009-04-28 12:04 PM Sprint_DA - 2009-04-28 12:23 PM ADollar79 - 2009-04-28 11:22 AM Thanks Dan. Hopefully we haven't scared anyone off by getting all technical and whatnot. By the time I finished that I was confused enough to leave. Let's just post enough to get to a clear page. Ok - I AM only a little confused and am beginning to understand! Thanks for doing these Dan. Am I correct in thinking that you left the crank the same on both the examples with the 650 wheels and just changed the cassettee from 12x25 to 12x27? If that is correct what it looks like is that if I switch to a 12x27 I only lose less than .5 mph and only in the two easiest gears? Is changing the rear cassette my only option? Is there something I could change to in the front that would be better? Either by itself or in conjunction? I left the crank arm length the same in all the charts because it doesn't make a difference to speed at a set RPM. Differences with crank arm length is probably a power discussion, and I'm not getting into that. 50% of those numbers have the 700c wheels in as I was trying to figure out similarities between road and tri setups. I can work on a table for your tri bike if you'd like. I could show different gearing calculations, different RPMs, and the corresponding speeds. You can definitely make a change up front. In fact, if that's a road you choose to go down I would call the shop you bought the bike from and see why they deviated from the normal spec of the bike. |
| 2009-04-28 12:22 PM in reply to: #2115674 |
Master 1843 Roswell, GA | Subject: RE: $1.79's Mentor Group FULL of fast people Sprint_DA - 2009-04-28 12:56 PM Lisa B - 2009-04-28 11:44 AM Sprint_DA - 2009-04-27 10:06 PM Pegasus1731 - 2009-04-27 8:47 PM Hey Dan, any luck making one of those Training Log Table things for our group? Yep, I think so. Cut and paste the text out of this. It *should* work. When I open the attachment I just get some gobbldegook. Just lines of text? That's all it should be. Copy that and paste it into: Ok - got it in there but the last three links to blogs don't work (I even tried them from your blog). Any chance of adding a link at the top to this thread? Thanks for doing this! |
| 2009-04-28 12:24 PM in reply to: #2115767 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people Lisa B - 2009-04-28 12:22 PM Sprint_DA - 2009-04-28 12:56 PM Lisa B - 2009-04-28 11:44 AM Sprint_DA - 2009-04-27 10:06 PM Pegasus1731 - 2009-04-27 8:47 PM Hey Dan, any luck making one of those Training Log Table things for our group? Yep, I think so. Cut and paste the text out of this. It *should* work. When I open the attachment I just get some gobbldegook. Just lines of text? That's all it should be. Copy that and paste it into: Ok - got it in there but the last three links to blogs don't work (I even tried them from your blog). Any chance of adding a link at the top to this thread? Thanks for doing this! Argh! I hand typed the last three in. I'll fix it tonight. Something changed with the way this works with the site redesign to, so while I've been able to link to the thread in the past I'll have to figure out how to do it now. |
| 2009-04-28 12:25 PM in reply to: #2086538 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people Corrected version: Accidentally left some backslashes in there. Attachments ---------------- ADollar79Mentor Group.txt (0KB - 16 downloads) |
| 2009-04-28 12:27 PM in reply to: #2115781 |
Master 1843 Roswell, GA | Subject: RE: $1.79's Mentor Group FULL of fast people Sprint_DA - 2009-04-28 1:25 PM Corrected version: Accidentally left some backslashes in there. Nothing attached - or is it tonite? |
| 2009-04-28 12:29 PM in reply to: #2115786 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people Lisa B - 2009-04-28 12:27 PM Sprint_DA - 2009-04-28 1:25 PM Corrected version: Accidentally left some backslashes in there. Nothing attached - or is it tonite? Should be an attachment there. |
| 2009-04-28 1:21 PM in reply to: #2086538 |
New user 15 Vancouver | Subject: RE: $1.79's Mentor Group FULL of fast people Strength Training Question For the seasoned athletes on here: how much strength training do you incorporate into the overall training? Any tips for a newbie? I started strength exercises a month and a half into the couch to 5k last February. Following the "heavier weight, less reps" philosophy, I worked on all the major muscle groups. After a month, I had shoulder injuries (or rather I inflamed my shoulder which already had repetitive strain issues from my job). I also had knee issues. All have been addressed and corrected through physio therapy, but since then I had completely laid off on all weight training for fear of injury. I had to completely stop all training for a week and a half while I recovered, and I really did not like that. Thanks for any insight! |
| 2009-04-28 1:32 PM in reply to: #2115988 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people roadcarver - 2009-04-28 1:21 PM Strength Training Question For the seasoned athletes on here: how much strength training do you incorporate into the overall training? Any tips for a newbie? I started strength exercises a month and a half into the couch to 5k last February. Following the "heavier weight, less reps" philosophy, I worked on all the major muscle groups. After a month, I had shoulder injuries (or rather I inflamed my shoulder which already had repetitive strain issues from my job). I also had knee issues. All have been addressed and corrected through physio therapy, but since then I had completely laid off on all weight training for fear of injury. I had to completely stop all training for a week and a half while I recovered, and I really did not like that. Thanks for any insight! I'm not really a seasoned athlete (only into my second season now) but I don't do any. I do some exercises that are core-work, power/strength yoga, and s/b/r. I don't have the time to lift, and don't know how much it would help if I did. |
| 2009-04-28 1:48 PM in reply to: #2115988 |
Champion 5529 Nashville, TN | Subject: RE: $1.79's Mentor Group FULL of fast people roadcarver - 2009-04-28 2:21 PM Strength Training Question For the seasoned athletes on here: how much strength training do you incorporate into the overall training? Any tips for a newbie? I started strength exercises a month and a half into the couch to 5k last February. Following the "heavier weight, less reps" philosophy, I worked on all the major muscle groups. After a month, I had shoulder injuries (or rather I inflamed my shoulder which already had repetitive strain issues from my job). I also had knee issues. All have been addressed and corrected through physio therapy, but since then I had completely laid off on all weight training for fear of injury. I had to completely stop all training for a week and a half while I recovered, and I really did not like that. Thanks for any insight! i see that Liza is going to be a trouble maker in this group :p Strength/weight training is often Pandora's box in the triathlete community. There are two trains of thought: 1. You swim bike run and nothing else. Any time you spend in the weight room could be better spent training to make you faster. 2. Strength training will build stronger muscles that can prevent injury and make you a stronger athlete. To answer your question, I do very little. In the past, I lifted in the off season. This year I haven't been in the weight room in 7 months. I tend to believe the strength training can be beneficial BUT the most beneficial thing to getting faster is training consistently. I tend to believe that most people lift/strengthen improperly thus end up injured. Plus most people try to build muscle groups that are irrelevant in a tri. I would tell you that you need to figure out what your primary goals are for the sport. If it is to live a strong and healthy lifestyle, then strength training might be a perfect balance. If your goal is to be fast in tris then I would focus your energy there. I will add that I do some dynamic strength training. I also try to incorporate yoga once a week. And though I have fallen back off the bandwagon, I do have a 10-15 minute core routine that I enjoy. If you need specific moves or new ideas, I am sure Tri Take Me Away is lurking and salivating we can find you some specific info. |
| 2009-04-28 1:57 PM in reply to: #2116096 |
| Davenport, IA | Subject: RE: $1.79's Mentor Group FULL of fast people ADollar79 - 2009-04-28 1:48 PM I will add that I do some dynamic strength training. I also try to incorporate yoga once a week. And though I have fallen back off the bandwagon, I do have a 10-15 minute core routine that I enjoy. If you need specific moves or new ideas, I am sure Tri Take Me Away is lurking and salivating we can find you some specific info. I generally do Yoga twice a week, although it will start getting tougher on Saturday mornings as the weather continues to improve. I started doing Yoga last July when I hurt my neck swimming (please don't ask, "But Dan, how do you hurt your neck swimming?" because I have no idea, but I did a damn good job). It's been great, has helped me build some strength, but also has helped me a lot with flexibility, which has been great in general. Also a good way to stretch out those sore muscles after a few hard workouts. |
| 2009-04-28 2:40 PM in reply to: #2115988 |
Expert 1187 Ontario | Subject: RE: $1.79's Mentor Group FULL of fast people I'm a believer in the heavier weights/lower reps strength training because if I'm doing it I want to make my muscles stronger. A lot of people talk about doing low weight/high rep work to build muscle endurance... to me that's what our s/b/r training is for. With that said I tried adding strength training to my routine this winter and found I wasn't recovered for my tri training workouts so I stopped. I am adding in more yoga/stretching now as I am quite inflexible in my back, shoulders and hamstrings. |
| 2009-04-28 2:44 PM in reply to: #2086538 |
Pro 4482 NJ | Subject: RE: $1.79's Mentor Group FULL of fast people Ok, just to keep the "troubling" thread alive...I try to incorporate some isometric work in weekly. I've had patella-femoral tracking issues resulting in knee pain, especially when running hills. My PT says it's due to height (5'10"), something called a "q angle" which I understand to be the angle of hip/femur/knee due to women having a wider pelvis) and needing to build up strength in my quads. Don't use weights at all, just my own body weight, but they can be pretty challenging if I do enough reps. Total agreement on yoga, just hard to fit everything in. During the winter I try to get to a bikram class. 90 minutes of poses in a heated room. Very tough but great in the cold winter months. |
| 2009-04-28 2:58 PM in reply to: #2116288 |
Champion 5529 Nashville, TN | Subject: RE: $1.79's Mentor Group FULL of fast people cathyd - 2009-04-28 3:40 PM I'm a believer in the heavier weights/lower reps strength training because if I'm doing it I want to make my muscles stronger. A lot of people talk about doing low weight/high rep work to build muscle endurance... to me that's what our s/b/r training is for. With that said I tried adding strength training to my routine this winter and found I wasn't recovered for my tri training workouts so I stopped. I am adding in more yoga/stretching now as I am quite inflexible in my back, shoulders and hamstrings. This is generally why I am not a huge fan of advocating weight training during the season. Most people just end up injuring themselves. Don't get me wrong, I LOVE the weight room and really miss it. However, I personally can't justify doing most of the exercises that don't actually impact triathlons. I do think using your body weight for a workout is awesome and one of the best things you can do for yourself strength wise. Also, I believe in explosive moves that strengthen the joints. |
| 2009-04-28 3:07 PM in reply to: #2115766 |
Master 1843 Roswell, GA | Subject: RE: $1.79's Mentor Group FULL of fast people Sprint_DA - 2009-04-28 1:22 PM Lisa B - 2009-04-28 12:04 PM Sprint_DA - 2009-04-28 12:23 PM ADollar79 - 2009-04-28 11:22 AM Thanks Dan. Hopefully we haven't scared anyone off by getting all technical and whatnot. By the time I finished that I was confused enough to leave. Let's just post enough to get to a clear page. Ok - I AM only a little confused and am beginning to understand! Thanks for doing these Dan. Am I correct in thinking that you left the crank the same on both the examples with the 650 wheels and just changed the cassettee from 12x25 to 12x27? If that is correct what it looks like is that if I switch to a 12x27 I only lose less than .5 mph and only in the two easiest gears? Is changing the rear cassette my only option? Is there something I could change to in the front that would be better? Either by itself or in conjunction? I left the crank arm length the same in all the charts because it doesn't make a difference to speed at a set RPM. Differences with crank arm length is probably a power discussion, and I'm not getting into that. 50% of those numbers have the 700c wheels in as I was trying to figure out similarities between road and tri setups. I can work on a table for your tri bike if you'd like. I could show different gearing calculations, different RPMs, and the corresponding speeds. You can definitely make a change up front. In fact, if that's a road you choose to go down I would call the shop you bought the bike from and see why they deviated from the normal spec of the bike. I don't think the bike shop deviated from the normal spec - there are a few things different on my bike than the others cause of the size of the bike and the 650 wheels. For instance I have Easton Vista wheels (an upgrade) but all other sizes have Shimano wheels. If you have time to work on a table for the tri bike I'd be ever so greatful! Can you show changes to both front and rear? I'm gonna owe you big time for this! |
| 2009-04-28 8:06 PM in reply to: #2086538 |
| Member 38 Corona, California | Subject: RE: $1.79's Mentor Group FULL of fast people Hi everyone, I have decided to start training with the 2x Sprint Balanced program. I am not sure what my pace should be. A couple of weeks ago, I was jogging about a 10 min/mile for about 3 miles. On the training program it says to run for 12 m (I am assuming that means minutes???). Should I run hard enough so that after 12 min. I will feel like I can't run anymore, or shoould I keep the pace I was on before? As for my bike...I have an old Diamonback mountain bike (looks brand new though!). I am thinking that since it has two wheels, it will get the job done for now considering I plan on competing in a sprint and not finishing last. Any thoughts on that? I put that table in the dashboard, now what am I supposed to do with it? One more thing. Is there an easy way to get to this thread? I am pretty new to forums, and the only way that I know how to get here is to go to forums, begginer mentor, and then scroll until I find us. Jessica PS- Andrew, congrats on your beer mug! Edited by JessRod 2009-04-28 8:10 PM |
| 2009-04-28 8:41 PM in reply to: #2117053 |
Champion 5529 Nashville, TN | Subject: RE: $1.79's Mentor Group FULL of fast people JessRod - 2009-04-28 9:06 PM Hi everyone, I have decided to start training with the 2x Sprint Balanced program. I am not sure what my pace should be. A couple of weeks ago, I was jogging about a 10 min/mile for about 3 miles. On the training program it says to run for 12 m (I am assuming that means minutes???). Should I run hard enough so that after 12 min. I will feel like I can't run anymore, or shoould I keep the pace I was on before? As for my bike...I have an old Diamonback mountain bike (looks brand new though!). I am thinking that since it has two wheels, it will get the job done for now considering I plan on competing in a sprint and not finishing last. Any thoughts on that? I put that table in the dashboard, now what am I supposed to do with it? One more thing. Is there an easy way to get to this thread? I am pretty new to forums, and the only way that I know how to get here is to go to forums, begginer mentor, and then scroll until I find us. Jessica PS- Andrew, congrats on your beer mug! Pace is VERY subjective. The question is how do you feel when you run 10/min miles. Do you feel overworked? Was it too easy? Does the plan mention RPE (rating of perceived exertion). The key to getting faster is consistency in training. Lisa B is a prime example of someone who has gotten tremendously faster from consistent training. 12m is likely 12 minutes if you are using a minutes only based plan. And no, you don't increase the intensity on the runs. Ideally, you want to find a comfortable pace and hold it for 12 minutes. You should be breathing hard by the end but not kill over and die. With time, that pace will quicken. I will try to find a useful chart for RPE explanations. But for instance, most people train in zone 2 or RPE 3-4. That roughly means running at conversational pace. In regards to your bike, you are fine so long as it has two wheels and you have a helmet. In sprints, dozens of people will have mountain bikes. It isn't the fastest machine but it gets the job done. You could set up a hyperlink into the thread. However, I just click into it like you do. I don't mess with technology too much. I am a very simple man. |
| 2009-04-28 8:48 PM in reply to: #2086538 |
Champion 5529 Nashville, TN | Subject: RE: $1.79's Mentor Group FULL of fast people Question for you all..... Tell me a bit more about what YOU want to get out of the mentor program. I know everyone will benefit from the discussions but I want to make sure that I help everyone on what they want. Also, I do encourage everyone to log their workouts. Feel free to be as descriptive as you want. I will frequently check out your page for more information about your workouts. |
| 2009-04-28 9:07 PM in reply to: #2117131 |
| Member 38 Corona, California | Subject: RE: $1.79's Mentor Group FULL of fast people That pace stuff makes a lot of sense. After I would complete my runs, I would be pretty winded, but I can carry a "breathy" conversation. I feel great after my cool down. I am usually not sore later or the next day. At the bottom of the workout schedule, it states that I should be working in zone 1 or 2 (mostyly 2). I am going to start playing with this site more and would like to start logging my workouts. What do you use to track your time and distance? |
| 2009-04-29 6:45 AM in reply to: #2117196 |
Champion 5529 Nashville, TN | Subject: RE: $1.79's Mentor Group FULL of fast people JessRod - 2009-04-28 10:07 PM That pace stuff makes a lot of sense. After I would complete my runs, I would be pretty winded, but I can carry a "breathy" conversation. I feel great after my cool down. I am usually not sore later or the next day. At the bottom of the workout schedule, it states that I should be working in zone 1 or 2 (mostyly 2). I am going to start playing with this site more and would like to start logging my workouts. What do you use to track your time and distance? I use two different methods. First, I own a Garmin 305 which is a heartrate monitor with a built in GPS. That way, I can step out my front door and just run. Second, this site has built in mapping software located under routes. I will sometimes just map 3 miles and use my stopwatch. Enter the data into my daily log and viola! time, pace, etc. The key, for now, is just getting you training consistently. Try not to get too caught up with pace because it will vary from day to day. Also keep in mind (though it sounds counterintuitive) that going fast isn't always a good or right thing. There are plenty of runs that you want to be S-L-O-W. For instance, my run yesterday was extremely slow. My body still benefits from the running but I am doing so at a recovery pace so that it can heal too. |
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