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Gordo Byrn's Group - FULL (Page 44)
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 2009-04-04 8:59 PM in reply to: #1856890 |
Master  1901    Central, IL |  Subject: RE: Gordo Byrn's Group - FULL |
| 2009-04-05 12:30 PM in reply to: #1856890 |
Regular 73 Berkeley Heights | Subject: RE: Gordo Byrn's Group - FULL
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| 2009-04-05 2:00 PM in reply to: #1856890 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL ran 5.25. a good ending to a great week. added in a little xtra distance (1/2-3/4 mile) what w my brick/taper weeks for my mini, i was gonna fall just a tad short distance wise in prep for my 10K relay leg. just want to go in confident and prepared as possible. foot was tingling a bit yesturday, not as much today. resting, soaking, icing, massaging just to be on the safe side. not concerned unless it lasts longer. my guess just based on past history by morning it will be fine. were having a running clinic at the Y this week, two brothers, chiropractors, who specialize in sports biomechanics. they are presenting a seminar and a hands on portion to determine foot type and imbalances that may lead to injury. im curious to see what theyre 'take' is on mortons neuroma. still steady as i go. |
| 2009-04-06 2:42 AM in reply to: #1856890 |
Regular 501 Essex, England | Subject: RE: Gordo Byrn's Group - FULL Training pal pulled out of our planned long bike ride so I thought it would be a good time to do a brick session. Did my old 18k bike loop which is mostly flat with a few hills to burn the quads followed by the 4.2k run around my village which is very flat. Set up a mini transition area in the garden and treated it as a race so all out speed. Very happy with the results as held ave speed of 30km/h on the bike, did a t2 in less than a minute and blasted the run in 20mins exactly which is faster than I have done it before. 1st race in 2 weeks so feeling good about it even though it is 25k bike and 8k run so will prob expect to be a touch slower speed wise but have surprised myself with the run speed. It just shows the man G is the best mentor. The long slow training runs have translated into speed on race pace. In Gordo we trust |
| 2009-04-06 5:59 AM in reply to: #1856890 |
Expert 1191 Sarasota, FL | Subject: RE: Gordo Byrn's Group - FULL G, I checked out all the EC workouts (S/B/R/ & Brick) over the weekend. I noticed that all the brick workouts were either B/R or R/B/R - I didn't see any that had S/B/R. Did I miss them? If not, is there a physiological reason why one should do B/R bricks rather than S/B/R Endurance Days? I also noticed that all the outdoor R/B bricks ended with no more than 30 minutes of running.... a la what you recommended when I was building my ATP. BTW - I did take a look at your twitter comments from your camp. You mentioned that you had a 1 hour lead on JD. JD is the young tri stud right? Your just turned 40 if I remember correctly. Just can't keep the "old man" down can they!!!! Edited by junthank 2009-04-06 6:09 AM |
| 2009-04-06 8:58 AM in reply to: #1856890 |
Expert 1191 Sarasota, FL | Subject: RE: Gordo Byrn's Group - FULL
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| 2009-04-06 11:43 AM in reply to: #1856890 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL had a nice shot in the arm today. 48 min swim, 1875 yds. did 50 yd free golf: 30 SPL in :54 over the past weeks ive gone from: 45/:56 42/:52 36/:50 30/:54 im not so concerned about the increase in time at this point. the time data is probably actually a little soft. i didnt have my stopwatch on. my guess is that because im being VERY deliberate about my stroking, that its slowing me down just a bit. still working on the cricket stroke being 'natural'. my guess is that when comes 'togerther' the speed will come. so no worries, just gonna keep at it. i was just pleasantly surprised with the improvement in my SPL. several sections i really felt the 'power' in the cricket stroking. that sensation of 'xtra force', pushing through. entering down and pushing back. its starting to click, and taking less 'thought'. smooth, powerful. cool sensation. and im excited to report that the MASTERS SWIM TEAM that meets in our Y [instructs our classes, and the members i get to trn with on occassion] took 1st [the men] and 2nd place [women] in Division 1 of the Masters Swim Championships this weekend. im SO fortunate to get to swim with these fine athletes! im hoping to join their ranks/the WAVE this summer after my tri season and the MS150. steady as i go! Edited by skrtrnr 2009-04-06 11:50 AM |
| 2009-04-07 1:27 PM in reply to: #2064825 |
Extreme Veteran 680 Boulder, CO | Subject: RE: Gordo Byrn's Group - FULL junthank - 2009-04-06 4:59 AM G, I checked out all the EC workouts (S/B/R/ & Brick) over the weekend. I noticed that all the brick workouts were either B/R or R/B/R - I didn't see any that had S/B/R. Did I miss them? If not, is there a physiological reason why one should do B/R bricks rather than S/B/R Endurance Days? I also noticed that all the outdoor R/B bricks ended with no more than 30 minutes of running.... a la what you recommended when I was building my ATP. BTW - I did take a look at your twitter comments from your camp. You mentioned that you had a 1 hour lead on JD. JD is the young tri stud right? Your just turned 40 if I remember correctly. Just can't keep the "old man" down can they!!!! The one hour lead was driving! :-) The SBR sessions are built into the calendar, not the workout descriptions -- typically, the way the team member views the sessions is as separate swim, bike and run sessions. The run is most often the easy, or steady, transition run that you see in the descriptions. Generally, I will cap the transition run at 30 mins. There are a couple of exceptions that I might use for short and middle-distance athletes, where I could take the overall run up to an hour with some race specific efforts (mod-hard or threshold) depending on the athlete/race duration. g |
| 2009-04-07 1:29 PM in reply to: #2065101 |
Extreme Veteran 680 Boulder, CO | Subject: RE: Gordo Byrn's Group - FULL junthank - 2009-04-06 7:58 AM
I you swim #4 speed for #2 interval then you are there! g |
| 2009-04-07 1:32 PM in reply to: #2065558 |
Extreme Veteran 680 Boulder, CO | Subject: RE: Gordo Byrn's Group - FULL skrtrnr - 2009-04-06 10:43 AM had a nice shot in the arm today. did 50 yd free golf: 30 SPL in :54 over the past weeks ive gone from: 45/:56 42/:52 36/:50 30/:54 Ideas for you... "low & slow" isn't the goal -- we want efficient strokes and a good aerobic pace. So that 36 stroke pace looks optimal from that data set. Also, you can track across different efforts to see what happens as you try to "go fast" Finally, you can track stroke endurance -- a great set for that is 10x50 on 10s RI where you track average strokes/time for the entire set. g |
| 2009-04-07 1:43 PM in reply to: #2068658 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL GordoByrn - 2009-04-07 1:32 PM skrtrnr - 2009-04-06 10:43 AM had a nice shot in the arm today. did 50 yd free golf: 30 SPL in :54 over the past weeks ive gone from: 45/:56 42/:52 36/:50 30/:54 Ideas for you... "low & slow" isn't the goal -- we want efficient strokes and a good aerobic pace. So that 36 stroke pace looks optimal from that data set. Also, you can track across different efforts to see what happens as you try to "go fast" Finally, you can track stroke endurance -- a great set for that is 10x50 on 10s RI where you track average strokes/time for the entire set. g yeah i was thinking the same thing about the 36 set. gotcha. thanks G. as for today.... did all three disciplines in on trng sessions, took the 'transitions' from one discipline to the next 'easy', did: 60 min spin 56 min run 32 min swim. the run was 'supposed' to be 32 mins long, but i went in w the opt to go longer depending on how i felt. i kept the run real steady/easy. i hit 32 and felt good so i kept going. chkd in again at 42, again felt good, so i just continued on....my scheduled long run was 52 mins. i went a little over just in prep for the 10K. [im coming up a little short on my tri trng plan] the Y is on a modified schedule w the holiday, and what the unseasonably cold weather were having, i figured it was best to get the long run in today rather than trying to fit in later on the week. who knows? we may get THREE FEET OF SNOW for Easter. ACK! as for the 60 min spin, felt like a walk in the park compared to the 2 hr endurance. as for swim, i had intentions to go longer, depending on how i was feeling, but by the time i hit 32 mins it was getting to be about lunch time, so it was time to pack it in, and call it day. i did 1x200; 2x175; 3x150; 2x125 [was 4x125 on my plan....] todays session certainly put to rest any lingering self-doubt about my abilities to do either the mini or the sprint. certainly my endurance level is 'up there' i felt great throughout, kept an even steady pace across disciplines, HR was in the zone [during the spin and the run that is....], maintained cricket stroke and 3 stroke breathing throughout the swim. still steady as i go! and its paying off in spades! Edited by skrtrnr 2009-04-07 1:55 PM |
| 2009-04-07 3:43 PM in reply to: #1856890 |
Expert 1191 Sarasota, FL | Subject: RE: Gordo Byrn's Group - FULL
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| 2009-04-07 3:54 PM in reply to: #2068638 |
Expert 1191 Sarasota, FL | Subject: RE: Gordo Byrn's Group - FULL GordoByrn - 2009-04-07 2:27 PM junthank - 2009-04-06 4:59 AM G, The one hour lead was driving! :-) By the time you hit 50 like me you will take a 60 minute lead no matter what the venue is!! |
| 2009-04-08 6:59 AM in reply to: #2069055 |
Regular 501 Essex, England | Subject: RE: Gordo Byrn's Group - FULL Did an interval swim session today that was in 220triathlon magazine. 3x200m with 30secs rest 5x100m with 20secs rest 8x50m with 10secs rest. followed by 50m flat out as I had lost count by then. Swam each at steady pace fairly consistently around 52-53 secs per 50m Stroke wasnt brilliant today but stuck at it and was pleased to be able to do the last 50m in 50secs interestingly this was the only one I did 2stroke breathing and I felt fresh at the end of it. Gordo, I always train and race using 3 stroke breathing as it helps keep me relaxed. My sprint on 19th is only 400m pool swim, do you think I should go all out 2 stroke breathing and blast the swim or stick to steady bilateral. thanks Dave |
| 2009-04-08 7:15 AM in reply to: #1856890 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL hi G. question for you regarding summer trng. Edited by skrtrnr 2009-04-08 7:31 AM |
| 2009-04-08 7:28 AM in reply to: #2068658 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL GordoByrn - 2009-04-07 1:32 PM skrtrnr - 2009-04-06 10:43 AM had a nice shot in the arm today. did 50 yd free golf: 30 SPL in :54 over the past weeks ive gone from: 45/:56 42/:52 36/:50 30/:54 Ideas for you... "low & slow" isn't the goal -- we want efficient strokes and a good aerobic pace. So that 36 stroke pace looks optimal from that data set. Also, you can track across different efforts to see what happens as you try to "go fast" Finally, you can track stroke endurance -- a great set for that is 10x50 on 10s RI where you track average strokes/time for the entire set. g was thinking last night.... the difference from the 36 stroke and the 30 stroke is that i was doing cricket stroking on the 30 and not on the 36. im thinking i dont want to go back to the way i was stroking before when i got the 36....is it something in the cricket stroking that i need to do differently to increase the speed? other than what youve mentioned previously - entering down, pushing back w extra force, thumb out, closed fingers, fingers pointed down as if your trying to touch the bottom of the pool et al. im wondering [out loud here] if just being 'mindful' of not only doing the stroke efficiently [which has been my focuse up until now] but doing it at good aerobic pace will do the 'trick'.... but wondering though if theres anything else that i can do, intentionally that will 'speed' things up  |
| 2009-04-08 9:58 AM in reply to: #1856890 |
Expert 1191 Sarasota, FL | Subject: RE: Gordo Byrn's Group - FULL
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| 2009-04-08 1:27 PM in reply to: #1856890 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL hello team! |
| 2009-04-08 5:09 PM in reply to: #2070243 |
Extreme Veteran 680 Boulder, CO | Subject: RE: Gordo Byrn's Group - FULL Gordo, I always train and race using 3 stroke breathing as it helps keep me relaxed. My sprint on 19th is only 400m pool swim, do you think I should go all out 2 stroke breathing and blast the swim or stick to steady bilateral. thanks Dave Dave, Swim normal but strongly -- aim for a solid bike effort -- then... blast the run. Overall, aim for a run effort that is at least 10 bpm over your bike effort. You swim effort should be a touch under your bike effort. g |
| 2009-04-08 5:11 PM in reply to: #2070296 |
Extreme Veteran 680 Boulder, CO | Subject: RE: Gordo Byrn's Group - FULL skrtrnr - 2009-04-08 6:28 AM GordoByrn - 2009-04-07 1:32 PM skrtrnr - 2009-04-06 10:43 AM had a nice shot in the arm today. did 50 yd free golf: 30 SPL in :54 over the past weeks ive gone from: 45/:56 42/:52 36/:50 30/:54 Ideas for you... "low & slow" isn't the goal -- we want efficient strokes and a good aerobic pace. So that 36 stroke pace looks optimal from that data set. Also, you can track across different efforts to see what happens as you try to "go fast" Finally, you can track stroke endurance -- a great set for that is 10x50 on 10s RI where you track average strokes/time for the entire set. g was thinking last night.... the difference from the 36 stroke and the 30 stroke is that i was doing cricket stroking on the 30 and not on the 36. im thinking i dont want to go back to the way i was stroking before when i got the 36....is it something in the cricket stroking that i need to do differently to increase the speed? other than what youve mentioned previously - entering down, pushing back w extra force, thumb out, closed fingers, fingers pointed down as if your trying to touch the bottom of the pool et al. im wondering [out loud here] if just being 'mindful' of not only doing the stroke efficiently [which has been my focuse up until now] but doing it at good aerobic pace will do the 'trick'.... but wondering though if theres anything else that i can do, intentionally that will 'speed' things up Main thing with the swimming... push water backwards to move yourself forwards -- the frills can be a distraction. When you see your stroke count and speed drop, you are likely gliding/resting -- by holding your stroke length and increasing your rate a bit, you will do more work and move faster. g |
| 2009-04-08 5:13 PM in reply to: #2070270 |
Extreme Veteran 680 Boulder, CO | Subject: RE: Gordo Byrn's Group - FULL skrtrnr - 2009-04-08 6:15 AM hi G. question for you regarding summer trng. Stacie, I agree with your assessment -- in your case, the best solution will be the one that fits your life. Both options will give you ample training. g |
| 2009-04-08 6:01 PM in reply to: #2072093 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL GordoByrn - 2009-04-08 5:11 PM skrtrnr - 2009-04-08 6:28 AM GordoByrn - 2009-04-07 1:32 PM skrtrnr - 2009-04-06 10:43 AM had a nice shot in the arm today. did 50 yd free golf: 30 SPL in :54 over the past weeks ive gone from: 45/:56 42/:52 36/:50 30/:54 Ideas for you... "low & slow" isn't the goal -- we want efficient strokes and a good aerobic pace. So that 36 stroke pace looks optimal from that data set. Also, you can track across different efforts to see what happens as you try to "go fast" Finally, you can track stroke endurance -- a great set for that is 10x50 on 10s RI where you track average strokes/time for the entire set. g was thinking last night.... the difference from the 36 stroke and the 30 stroke is that i was doing cricket stroking on the 30 and not on the 36. im thinking i dont want to go back to the way i was stroking before when i got the 36....is it something in the cricket stroking that i need to do differently to increase the speed? other than what youve mentioned previously - entering down, pushing back w extra force, thumb out, closed fingers, fingers pointed down as if your trying to touch the bottom of the pool et al. im wondering [out loud here] if just being 'mindful' of not only doing the stroke efficiently [which has been my focuse up until now] but doing it at good aerobic pace will do the 'trick'.... but wondering though if theres anything else that i can do, intentionally that will 'speed' things up Main thing with the swimming... push water backwards to move yourself forwards -- the frills can be a distraction. When you see your stroke count and speed drop, you are likely gliding/resting -- by holding your stroke length and increasing your rate a bit, you will do more work and move faster. g gliding/resting. yes siree bob, i am. aware of that for sure. push water backwards to move yourself forward. hold stroke length and increase rate a bit do more work and move faster. GOTCHA. ill be back in the pool tomorrow. i'll see how it goes&let you know. |
| 2009-04-08 6:05 PM in reply to: #2072097 |
Champion 6225 | Subject: RE: Gordo Byrn's Group - FULL GordoByrn - 2009-04-08 5:13 PM skrtrnr - 2009-04-08 6:15 AM hi G. question for you regarding summer trng. Stacie, I agree with your assessment -- in your case, the best solution will be the one that fits your life. Both options will give you ample training. g thanks for the feedback G. im gonna go with option 2....like i said, i like the build taper 'rhythm' as long as both would give me ample trng, thats all that concerned me. just want to maintain what ive gained, as much as possible. and be prepared to do a 5K here, and 10K there, maybe an aquathon, B-C races, just to keep me in the mix. ONWARD! Edited by skrtrnr 2009-04-08 6:10 PM |
| 2009-04-09 3:33 AM in reply to: #2072090 |
Regular 501 Essex, England | Subject: RE: Gordo Byrn's Group - FULL GordoByrn - 2009-04-08 11:09 PM Gordo, I always train and race using 3 stroke breathing as it helps keep me relaxed. My sprint on 19th is only 400m pool swim, do you think I should go all out 2 stroke breathing and blast the swim or stick to steady bilateral. thanks Dave Dave, Swim normal but strongly -- aim for a solid bike effort -- then... blast the run. Overall, aim for a run effort that is at least 10 bpm over your bike effort. You swim effort should be a touch under your bike effort. g Will do thanks G. Running is probably my weak point but it is certainly getting better thanks to your advice. |
| 2009-04-09 9:53 AM in reply to: #1856890 |
Expert 1191 Sarasota, FL | Subject: RE: Gordo Byrn's Group - FULL
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