kenj mentor group - back for another great season! CLOSED (Page 4)

I second when Ken said...it is worth going into your local running shop that does detailed gait and foot analysis. I think they are mostly free. Due to this, I discovered that I was running in wrong shoes. Changed to Brooks Pure Connect and I love them. Yes they're pricey, but since I am not doing high mileages in these, they will last me for a while. I didn't need any support rt pets of shoes, and I do better in minimalists.

Trainer Road is advertised to be pretty accurate.  If you did the test right, you should feel hard at the start but at a pace you can hold the entire 20 minutes.  Then, ramp up the RPE as you get nearer the end.  Go with the number you got.  Do some workouts using it. LT workouts with shorter intervals of like 5 minutes X 3 at 80% or so and see how you feel at the end.  Work that into your schedule a couple of times with bike recovery days in between. Then move to longer intervals next week. See how it feels.  If it feels too easy, then set another test day a few days in advance, take a couple of taper days, and test again.   Not being there, hard to say but it sounds like you did it right.  DON'T GET HUNG UP ON NUMBERS.  They are what they are.  Embrace them and work forward from it.  My absolute all out three years ago is my 75% FTP point now and will be probably more like 70% by race time.   

Also, that gearing sounds good for hills.  90 rpm is not magic, but a great place to shoot for.  In your bike workouts over winter,  include an hour where you do skills with single pedal drills and high cadence step-ups.  Start 10 mins at 80, 10 at 85, 10 at 90, 10 and 95 and 10 at 100 plus if you can.  Keep working at it.  You will be so happy spinning up hills instead of mashing the gears.  You put so much effort into mashing that it will make the run harder, guaranteed.  

Today is Day 1 of my HIM training plan for 70.3 FL!  I had a long run scheduled for the day and woke up to RAIN! Not snow, but rain - Until a day or two ago we haven't even seen temps above freezing since early October in Anchorage (thank you massive storm system the size of our state). Needless to say the roads were a mess.  Got the run in, but it was quite interesting!  My ice cleats worked awesome - to the point that running on the solid ice sheet was way preferable to the slush (and those were the only 2 options!).

The saddest part - no skiing for awhile.  The good part - maybe the melting of several feet of snow now will hasten spring break up and I will be able to get out on the bike sooner!

My goals for January are fairly simple.

1) stick to the training plan as close as possible

2) eat better, drink less

Those 2 things should take of the rest!

I remember last year's goal of recover from plantar fasciitis - I like these ones better!

Iceman - I am going to use this advice too!  I know when I do the test in the next week or so I will also be dissapointed. Thanks!

Very good advice from Ice here!  The only thing to add is that the testing does take a little experience.  Until you have done it a few times, knowing how hard to start can be a little tricky.  Start too easy and you leave too much on the table, start too hard and you can't finish strong. 

If you are averaging in the 80's, you are far from a masher.  If I don't pay attention, I will average in the upper 60's!!  I think the value in cadence is more in the comfort level over a wide range.  Being able to produce good power numbers from 70 up to 90 plus offers a lot of advantages!! 

elag - 2012-12-30 7:34 PM I'm interested in joining if their is still room.

Let me know

Absolutely!

Post a bio to give us a little info about you!

NAME: acv/ Adam

STORY: I'm 43 years old.  I live on Long Island in New York.  My wife actually signed us up for our first tri. She never trained and I sort of trained for it. The kicker was that we had a wedding to go to the night before. I got 4 hours of sleep and almost packed it in during the swim. I was exhausted but pushed through to finish. It was a great experience!

This will be my 5th year doing tri’s. Last year was my best year so. I stepped up to some longer distance races and really enjoyed them.

FAMILY STATUS: I’ve been married 12 years, I have three children (all boys) 9, 8 and 4. I’m pretty busy with the family.

 CURRENT TRAINING: I’m getting into my winter running routine. This year I’m going to work in strength training – I always say this but this winter I’m going to do it!

THIS PAST YEAR'S RACES: This past season I opened the season with a marathon and ended it w/ a half ironman. I mixed in some 5 & 10 K’s and a sprint.

2013 RACES:   I plan on starting off with a half marathon this year. I think I’ll do a sprint and oly mid season. There are few 5 & 10 K’s that I like to do during the season. Then finish off the season with a HIM, I have unfinished business with that course.

WEIGHTLOSS: Ugg, I’ve been off my training schedule the past few weeks and I’m around 195 right now which is way too much for me. At one time I was at 240. I need to back in action!

GOAL: Do better than last year!

I’m excited to be part of this mentor group again!

January Goals:

• Stick to the running plan.  That's 6x/week with more intensity than I am used to, so I may slip some.
• Don't completely blow off biking/swimming while getting in the runs.
• Stretch - I borrowed this one from Michelle.  I've never been one to work on flexibility, but it's something I could do during work hours and really feel I should.
• I won't make any eating/booze related goals.  Been down that road, I'd be setting myself up for a fall...

Year-long goal:

• I need to get more thrifty with the triathlon thing.  I just closed my "books" for 2012 and worked our 2013 budget and was a bit surprised with how it all added up in terms of S/B/R.  I haven't decided yet if this will change my plan to buy a new road bike this winter or not.  If I was this poor at budgeting at work, I'd be looking for a new job...

I'd like to join this group is there is still a spot.

Thanks,

Johanne

Thanks for the updated bio Adam!! It is good to have you with us again! 

Good goals Bill, the cost of this can add up, especially when you consider the travel expense etc. 

Still room Johanne!! Post a bio when you get a chance!

Thanks for the bio Ali! 

Swimming is a common weakness for a lot of us.  Especially those of us that didn't swim competitively as kids.  I have been working on my swim through some lessons at the Y.  Worth every penny of the cost and time, especially with my shoulder surgery last year. 

Don't be afraid to spend this time of year in the pool doing mostly drills. 

Started off the day with a swim, the main set was 3 X 300 test to determine T pace.  Easy run later on, more than likely on the treadmill.

What are the rest of you up to today?

I'm working on a budget and building myself a pretty nice tri bike right now. I have spent more than planned, but still going to be way under what the "retail value" of the bike would be when complete.

Man, step away for a day or two and miss a lot!

Today is just going to be a trainer ride for an hour and a half tonight after work. Have tomorrow off, so I'll most likely have a swim and run on tap.

Oh this won't be going anywhere. Like I said, I'm on a budget and have read some good reviews about the chinese carbon fiber frames.

I'm getting this frame. 

Components: New SRAM Red 53/39 cranks, New Vision Vector aerobars, DuraAce RD, Ultegra FD, KMC x-10sl chain, DuraAce BES, Ultegra 12-17 cassette. Had brake levers, but they don't fit in my bars, so I have to get vision levers. No calipers yet since I don't need them on the trainer.

Wheels will be a Mavic Ksyrium SL rear w/ wheelbuilder cover and some kind of carbon front...haven't decided how deep to go...404/808??