Gordo Byrn's Group - FULL (Page 43)

I thought I might be going a little to long with the run on my Endurance Day (that's why I asked - thanks).  So perhaps I should bump up the ride and swim and cap the run at 30-45 on my SBR day?  Saving the longer runs for my run build days where all I do in the workout is run.

Long Day Ride & Longest Event this year:  My longest event this year is an Olympic scheduled in October.  I was going to do an Olympic in early May but I just don't feel totally comfortable with my swim endurance.  Ride and Run endurance are currently there for an Olympic in May but I'm in no rush.  The reason for going 5 hours on the bike - simply to build endurance.  Today I can go 3.5 hours on the bike without the need for extended recovery.  Grant it, going 5 hours would be in Zone 1/2 in the Florida Flats.  So I think I have a pretty good base on the bike relative to the other events.  Perhaps on the bike it would be better to start building muscular endurance rather than pumping up the ride to 5 hours?  I'm really all ears on this one and I respect your advice. 

The ultimate goal is to do a 1/2 IM in 2010 and perhaps an IM in 2011. 

LETS AVE IT!!! INDEED.

19 DAYS

SO EXCITED FOR YOU!

your gonna be GRAND!

whatever loosened its grip on me over the weekend, finally got me in its clutches last night. 

i was down for the count, late afternoon, into the eve.

im feeling MUCH better today.

sacrifice a GORGEOUS day today to dial back, unload, even though i was feeling better.

did 35 mins on the indoor trainer.  and im gonna let a short swim go by the wayside.

more important sessions later on in the week, and mother nature is offerring me a second chance on Thursday to get in the sacrificed mid-distance ride and run.

long swim on tap for tomorrow.  then....

onward to the TRAIL!

I think you should cap the max duration of your Big Day at 4 hours and your long ride at 3 hours. A mix of Zn 2 with some Zn 3 (not 4/5) work in the back half of that long ride will be more specific for you.

 Example...

 30 min just ride (easy effort cadence over 90); then 20 min steady effort (choice cadence); then 10 min easy

 Then (3x) continuous 12 min steady / 3 min mod-hard (middle 15 min standing); 15 min easy

 End with 5x8 min big gear (low cadence) gradually build HR to mod-hard zone -- rest interval is 2 min easy spinning for each rep

 Building your capacity to sustain that workout will do quite a bit for your short course endurance as well as progressively adding your endurance to enable you to race longer, if you choose.

 Remember mod-hard isn't threshold -- it's about a 77-85% effort.  That's key to ensure you can back up your long sessions with decent consistency in your weekday sessions.

g

 Done Deal.

G.  fun to see you facebook.  quite the trng camp you got going!  woosh!

as for me.....

I GOTS ME A GREEN BOX ON MY CALENDAR.

MY VERY FIRST TRI, a mini, but a TRI nonetheless.  SUPER EXCITED.

38 min run on the TM.

quite a fabulous run today, better than i expected. 

i could have gone longer, but mindful that i have longer trng sessions that i need to hit over the next few days - long ride tomorrow, long swim on fri, 2 hr endurance spin on saturday, long run on sunday.

mother nature has granted me a 2nd chance Thurs. so im heading out for a longer ride....

i just might not turn around.    high of 68, sunny.  you'd think id lived in Colorado or somethin' 

im feeling TONS better thankfully.  whatever nabbed me, didnt keep me in its clutches for long.  im glad.

and ive really set my heart to do the MS150 (again) i sorta lost 'faith' in my ability to prepare well and ride that many miles,

but you know, life has a way of refocusing you and you remember WHY you do what you do.

for me, its because i love it so. 

i love being active,

i love being out there 

ENGAGED in ways that i never thought possible

living life.

but inspiration may propel me, it wont prepare me,

that will take miles and miles of trng. 

persistence.

consistency.

effort.

the nitty gritty day to day stuff.

but....im ready for the challenge and up to the task.

[my uncle would have wanted it that way.....]

so...

ONWARD it is then! 

if you can do 90 mins.

you can do 120

wanna join me at my 2 hr saturday morning spintacular? 

saving you a bike.

GOOD GOIN THERE DAVE!

Hi Stacie

would love to try the 2hr spinathon. Bit of a long trip to your gym and back though. maybe next time then.

Good morning G-Team.  Gordo. I have a quick question for you, and I think I already know what the answer is, but let me vent quickly.  I have started training more with some friends of mine, and it has been a blast doing the long stuff with other people.  Plus, they definitely push me through some boundaries I would not get to on my own.  They have a much better running base than me as they each have done multiple marathons and have multple AG wins at local races.  But we have always been on the same level for the bike and swim, and in the off season our training schedules are compatible.  However, now that the off season is over, they are quickly pulling away from me in speed and endurance.  Part of it is previous base.  That I understand.  The other is time to train.  They have very flexible work schedules, and this time of year I do not.  It is easy for them to get a 2 hours/day to train during the week.  I am lucky if I get one hour (maybe 1 hour twice a day and I can double up).  But the difference is starting to show on the long weekend rides.  Their fitness is becoming far superior to mine.  It is becoming frustrating.  I know you are going to say "stay the course" and "do not compromise your training."  I understand that, but how can I make my shorter weekday sessions more effective, other than consistency?

BB

Down with a sinus infection.   I'll be back in training tomorrow.  FYI 

Just check'n in.....

Some ideas that have helped me a lot over the years:

Discover your "junk time" and discard it.  Work to simplify your life so you can achieve more in the areas that matter to you.

 Athletic satisfaction comes from improving relative to ourselves -- the game of relative wealthy, beauty, speed... it is one that we'll never win.

If you find that you have deep need to be faster than others make sure you train with slower friends (no joke, this can work really well for people).

g

I figured your answer would be similar to that.  I first have to work on consistency.  I am not throwing up huge training numbers yet.  And I do this for my own enjoyment.  I like to compete against myself and constantly work on getting better.  I do sometimes have to step back and acknowlege that.  I am constantly learning, hence my signature line.

 BB

ah yes.  the POND.

complicates the commute for sure 

also in the spirit of keeping your easy days easy....

i had a most wonderful swim today.  just good solid, steady relaxed swim.

48 mins. 

the swim went as well as the ride i had yesturday.

i dont know if its just being unencumbered by the emotional load of last week, or just where im at in my trng right now, or that ive reached a new level of fitness/endurance or possibly all three, but im just feeling REALLY good right now, mentally and physically and feeling VERY WELL prepared for my mini in a few short weeks.

im excited about feeling this good/confident going into my first tri experience. 

its a great feeling knowing that all the time spent has been WELL spent.

G.  just wondering if you have a few pointers for my MINI, some essentials to keep in mind?

onward!

Hey all. haven't had much time to post this week. But after some searching found a place to rent a bike, a real place to swim, and got a map of some running routes. So it's better. At least I'm not trapped in a hotel room every night - or worse overeating in every restaurant I can find out of boredom.

One note from the local tourism dept. San Diego Ca. is a triathlete's dream. Weather is awesome. Active people. Lots of cool tri stores. I could see living here if I ever win the lottery. EXPENSIVE.

I'll be out here a couple more weeks - home for weekends only. I guess that's life in a bank merger. Anyway, flights delayed again, so I have time to catch up.

Tuesday - 58 min bike, 31 min swim. BTW - rented a sweet Cervelo P2. I like this bike. They even did a fit - kind of...

Wednesday - epic 6 hour meeting session. Kept my HR in the zone...

Thursday - 47:28 straight swim. 1850-1900 yds. I lost count.

Friday - 30:15 run.

Good week. I'm pleased.

Gordo - one question. In my longer sessions, especially swim, I have trouble maintaining focus. I know it's just a lapse of mental discipline. Any tricks for building up the mental side to handle the monotony?

Ok - time to find some food. Have a good weekend everybody.

I need to have a plan "agreed" with myself before I arrive.  A lot of athletes, write/print their workout and bring inside a ziplock bag.  Works very well.  All you need to do is show up and execute.

g

goin' on 3x5 [figuratively speaking this time] 

thanks G. 

i do feel ready.  its a good place to be.

and speaking of preparation.

WOOSH what trng session today.  my 2 hr spintacular was  burner, the instructor sure worked us today, she even admitted that it was a hard one.

but i felt great.  worked hard, but felt great.

that mini is gonna feel like a slice of pie compared to that.

i was happy to strike through the first four rides in my MS150 trng schedule.  3.8 hours/100 miles.  thats a good feeling too.  i had a conversation with my family member who has MS, and was truly inspired by how she lives her life each and every day with courage and strength.

the least i can do in response to her life, is to prepare and ride 150 miles!

onward!