Mucho Mental Manatee Mentors--CLOSED (Pop Tarts?) (Page 42)

WOOOOOOO HOOOOOOOO gooooooooo Racing Manatees!!!!!

For a bit better answer to this, much of the time various intervals can help with the boredom and development. This is often a warm-up, 20-40' of work, recovery between them, and a few minutes easy spinning to cool down. I tend to go with bigger intervals than most, and with the time most tend to ride on a trainer things like 3-4 x 10', 2-3 x 15', or 2 x 20' work well. Or sometimes upping it a bit more than that for like 5 x 5' or 3 x 8'. On all of these, recovery intervals of about 20-25% of the hard part works well. so ~2' for an 8' interval and ~5' for a 20' interval. Keep riding, but at an easier effort to be ready to go again. There are all kinds of ways to mix things up, but generally I think people get the idea with more consistent intervals in a single workout to start.

I'm not sure what you have to help gauge intensity, but do know that anything you can do above "easy" will give you more return than if you had just gone easy the entire time. I'm not sure if the iPad can sync with anything without another ~$60 piece, and even then you'd need another sensor on the bike/trainer for speed, cadence or power. Just running through the list of options, I don't think you have power, so will skip it. Heartrate can be helpful as these are bigger intervals. On a trainer, speed can also be helpful. Cadence can be helpful too if you can keep track of what gear you're in. Knowing the gear size isn't entirely necessary, just "big ring, 3rd rear" is enough to be at least semi-useful. Then there is perceived effort, or RPE.

For how hard to go on these, try to maintain above your Oly tri effort level if doing 30-40' or so of harder work. Up near sprint tri level would be great if you can work that hard on subsequent workouts. For the shorter ones, try to beat the sprint tri level. For all of these, basically keep a strong effort throughout each interval and from one interval to the next. The Sufferfest website has a number of videos that work well towards this. Amazing how motivational it is to have this vs just music or a movie. And remember, while these are more "ideal" effort levels to work at, just going harder than the "easy" you would have done will help bring more improvement than if you had just gone easy.

Stacey, what trainer do you have?

Happy running, Racing Manatees!!!

This was great. Sister just missed what fit on the screen.

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A rather fun read I tripped across as I was looking for running in the wind tips.

http://www.womenshealthmag.com/fitness/expert-advice-beginners-running-tips

One that I particularly liked:

Show some horse sense "During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plow horse. No need to give yourself away by running fast." -Marty Liquori, running commentator and former world-class miler

NICE! But is somebody being a sneaky Manatee racer?

I was just curious to see if there could be any help on gauging the effort if I knew the trainer. That one curves up, when looking at power to speed. It's not a straight line across. So a little drop in speed can be a fair amount of power. Does your bike computer have a lap function? That can be helpful in keeping yourself honest in this regard.

Yes, that's my brother. We've all been very active in sports since we were very little. Which one(s) changes over time, but always something. Sister has been less active than the guys, but is rather conscious of being healthy.

RR

Probably reasonable. There isn't a specific amount of turns for everyone. Just tight enough so that the wheel doesn't slip. I test this by giving it a fairly sharp pull and stop by grabbing the wheel directly by hand. Since you're using speed, you'll want to be more consistent with tire pressure and tension once you find where it works for your setup. Some people have been able to just leave the tension knob alone, able to slip the bike in and out without moving that. I have a powermeter, so have not tried that.

Congratulations to both you and your sister!

ETA: and your brother!  Heck, the entire family of Speed Demons!

HUGE CONGRATS BEN!!  

And to your brother and your sister - what a speedy family!  

Congrats, Ben and siblings!  The fact that your family races with you makes me smile.   You are a speedy lot!

Originally posted by mtnbikerchk

Originally posted by melbo55

Originally posted by brigby1

This was great. Sister just missed what fit on the screen.

Congrats, Ben and siblings!  The fact that your family races with you makes me smile.   You are a speedy lot!

I second this!! CONGRATS! And Happy Birthday JO!! On to Monday......blah - well it's half over And it's a shortened week for all my American friends (I hope, unless you work at Target then you may not have any days off this week). So what are your plans? I feed DH's family. There will be about 15 of us. The usual fare: Turkey, stuffing, mashed potatoes, maple glazed carrots......and pie. Lots of pie. But first I have to survive 2.5 more days at work. In the meantime, my tri buddy emailed me his plan for US for our first IM in 2015 - LMAO - "Can I finish a half first?" Have a great day all!

I absolutely LOVE Thanksgiving... and even better is that I get TWO every year as my hubby is so awesome that he makes me a Thanksgiving dinner for the Canadian Thanksgiving too.     This year will be orphans dinner at my friend Steve's place with all the usual fare - I'm not sure what we're bringing yet, but if I have anything to say about it, I'm bringing at least one pumpkin pie.   

FYI - I STILL haven't finished a half and have done 2 IMs now...  just sayin'    

Originally posted by mtnbikerchk

Originally posted by melbo55

Originally posted by brigby1

This was great. Sister just missed what fit on the screen.

Congrats, Ben and siblings!  The fact that your family races with you makes me smile.   You are a speedy lot!

I second this!! CONGRATS! And Happy Birthday JO!! On to Monday......blah - well it's half over And it's a shortened week for all my American friends (I hope, unless you work at Target then you may not have any days off this week). So what are your plans? I feed DH's family. There will be about 15 of us. The usual fare: Turkey, stuffing, mashed potatoes, maple glazed carrots......and pie. Lots of pie. But first I have to survive 2.5 more days at work. In the meantime, my tri buddy emailed me his plan for US for our first IM in 2015 - LMAO - "Can I finish a half first?" Have a great day all!

Yes, Congrats to the speedy Ben's family peeps!

This is a week of good and bad for me.  Today is a bit crappy b/c of some work stuff that I don't want to do, but kind of have to cuz it's my job . Tuesday gets better since I get my always welcomed massage, but then Wednesday starts out sucky with a morning of medical tests. But then, it is off to south Florida for t-giving!  I love t-giving.  T-giving morning will be spent running on the beach   T-giving afternoon will be spent eating way more calories than I burnt on the run!  I'm sure we'll have the usual turkey day stuff, which means my vegetarian eating will be put on hold

This is the opposite of Ben's pack leading experience (Nice Job Ben + Family)

Race Report

If you dare to view the carnage. But it WAS cool getting line up in the starting box and  "race" with Kara Goucher!!!

On that opposite thought, didn't have to say my name at bib pick-up, or anywhere else for that matter.

Grrrrrr!!!   I went to the gym at lunch to try and get a swim done, only to find one of those signs saying "pool closed, sorry for the inconvenience"... and NO date as to when it might be open again.  I finally tracked someone down in maintenance and it turns out that they don't even have a date yet for when the pool might be re-opened.  There is another branch of my gym with a pool sort of close by, but not close enough to walk to over lunch and get a swim workout done.  Pout. 

I guess this means I have to do extra on the drainer tonight.