Ironman Louisville : Official Thread (Page 44)
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() You guys are awesome. I love your energy. I met a multi-time IM this morning at the pool as well...not NEARLY as fast as the gal doing 55 minutes, sheesh!. His son is doing his first @ St. George...Uhhh. I'm jealous that you folks are doing races already...yet glad I'm not yet because my Achilles, though making progress, needs more time. My first event isn't until May 1st. Keep it on! Peace. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() The Cube - 2011-03-08 2:12 PM Thanks for that. I need to do this as well. What about on the bike? Do you do something similar on the bike, or just use the max HR number obtained in this test? I may do this in the next few days, maybe on my rest day (Monday). Todays Run LT Test.....Love what coach Dan is putting me thru. Finding HR Zones for future workouts, but requires MAX effort testing like this one..... Find a track in your area. If you cannot find a track, pick a stretch of flat road at least 2 miles long. - 5 min of VERY easy running - 10' getting up to your maximum effort by gradually increasing your intensity to your previous LT (5K race effort). * Begin the test * - Once you are there hit your split counter and grind out the 10' You will go as far and as fast as you can. SUSTAINABLE pace. - 15' of easy jogging. Record the avg, max HR and distance covered for the 10' section and your overall effort/time. The most common mistake athletes make in completing their performance tests correctly is not being at a maximum effort when they start timing Be sure to not go out too fast and fizzle at the end but achieve a max. Results for 10min Max effort: Dst covered: 1.41mi. Avg Pace: 6:58, best pace: 5:56 Avg HR: 187 Max 193 (call EMS) This was a good HARD effort. Short day, but set new HR zones for future run training, very cool. This may seem like a stupid question, but the Max HR of 193...was that an actual max HR that your HRM picked up or a calculation based on your av high HR over the 10 minute effort? I have read where some people recommend a hard 10 min effort like you described, then taking the average of your HR over that 10 min, adding 115% and making that your max HR for training purposes. Again thanks for the post, something I really need to do as I don't feel like the 220-age is working for me (and I have a birthday coming up ![]() |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My race season starts tomorrow with a five mile road race. Too bad ole man winter just dumped 6 inches of snow, and yea its still snowing, on us last night and today. Should be interesting, don't think Im gonna be worried about my time too much.
Adam |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Parr8hed... That was a max the HRM picked up. I believe the AVG for the 10min effort was 187? Coach then cals the numbers and came up with new HR zones for my future run training efforts. (zones 1-4) with top of Zone 4 being 195. We did a test like this last week for the bike and I now have new HR Zones for my bike training also (different then run HR zones) That way when he gives me workoiuts like todays bike and says 25' top Z3, 30' mid Z4, etc, I know right where to hold the HR for the time wanted. Did a 500 yr TT in the pool yesterday to cal my 100yr target training times in the pool for the future. Testing is no fun/hard but so worth it for data heading into the season. Really excited about this kind of training, much more data involved then what I was doing last year with my old coach. Starting to feel the body adapting already and getting stronger. Bike trainer workout the other day had me holding 10' efforts in mid Z3, Mid Z4 and high Z4 for 10min...let me tell you, 10min at 180 on a trainer is a killer on the thighs. Edited by The Cube 2011-03-11 9:00 AM |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Thanks man. That post was quite helpful. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ok, today is officially 24 weeks from IMLOU!! Anyone else follow Matt Fitzgerald's plan? I'm using his level 7 plan (with some modifications). I'm excited and a little nervous to bump up my training level this year (I followed his level 3 plan last year and loved it!). My foot has been cooperating lately (PF), as I'm currently back up to a 12 mile long run and running 4 days per week. I'm just gonna keep my fingers crossed (and continue my treatment, of course) that it stays that way....lol. Happy Training!! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() marathongirl11 - 2011-03-12 2:42 PM I am doing M Fitzgerald's plan as well and with some modifications. I am contemplating doing wk8.We'll see how the first week pans out.ThomasOk, today is officially 24 weeks from IMLOU!! Anyone else follow Matt Fitzgerald's plan? I'm using his level 7 plan (with some modifications). I'm excited and a little nervous to bump up my training level this year (I followed his level 3 plan last year and loved it!). My foot has been cooperating lately (PF), as I'm currently back up to a 12 mile long run and running 4 days per week. I'm just gonna keep my fingers crossed (and continue my treatment, of course) that it stays that way....lol. Happy Training!! |
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New user ![]() ![]() ![]() | ![]() marathongirl11 - 2011-03-13 1:42 PM Ok, today is officially 24 weeks from IMLOU!! Anyone else follow Matt Fitzgerald's plan? I'm using his level 7 plan (with some modifications). I'm excited and a little nervous to bump up my training level this year (I followed his level 3 plan last year and loved it!). My foot has been cooperating lately (PF), as I'm currently back up to a 12 mile long run and running 4 days per week. I'm just gonna keep my fingers crossed (and continue my treatment, of course) that it stays that way....lol. Happy Training!! Hi Stacy and Thomas! I'm also doing the Fitzy plan, but I'm doing plan 5. I hope it's enough. Although I am just looking to finish, I also want to finish with a smile on my face and not limping across the finish line. I've got a 2 mi swim 'race' (not racing people, just the clock) coming up on March 26th. That should be a good indicator of how I'm doing on the swim after 3 months of base training. I can't wait to hear more about your training! Good luck! Ashleigh Edited by AshleighK 2011-03-13 11:31 PM |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Solid swim this morning. Slow is smooth, smooth is fast really worked out. My pace was faster than my last, longest swim, and I felt like I put less energy out to accomplish it. 1900=30:52; 1:37 p/yd. ave. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() AshleighK - 2011-03-13 12:28 AM Ashleigh- You will do great! Let us know how that swim goes at the end of the month.marathongirl11 - 2011-03-13 1:42 PM Ok, today is officially 24 weeks from IMLOU!! Anyone else follow Matt Fitzgerald's plan? I'm using his level 7 plan (with some modifications). I'm excited and a little nervous to bump up my training level this year (I followed his level 3 plan last year and loved it!). My foot has been cooperating lately (PF), as I'm currently back up to a 12 mile long run and running 4 days per week. I'm just gonna keep my fingers crossed (and continue my treatment, of course) that it stays that way....lol. Happy Training!! Hi Stacy and Thomas! I'm also doing the Fitzy plan, but I'm doing plan 5. I hope it's enough. Although I am just looking to finish, I also want to finish with a smile on my face and not limping across the finish line. I've got a 2 mi swim 'race' (not racing people, just the clock) coming up on March 26th. That should be a good indicator of how I'm doing on the swim after 3 months of base training. I can't wait to hear more about your training! Good luck! Ashleigh |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Tri Sam - 2011-03-13 6:54 AM So true! "slow is smooth, smooth is fast" ... Keep bringing it! Do you take any GU Powergel before your morning swim?Solid swim this morning. Slow is smooth, smooth is fast really worked out. My pace was faster than my last, longest swim, and I felt like I put less energy out to accomplish it. 1900=30:52; 1:37 p/yd. ave. |
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Regular ![]() ![]() ![]() | ![]() Ahhh, the healing power of swimming... I woke up today feeling pretty crappy with soreness and pain all over from a good week where I did both my longest ride and run of the season (40 miles on the bike and 14 miles running). But once I got in the water and worked out all the kinks I started feeling much better! By the end of my swim I was feeling pretty doggone good, and had good splits to go with it. 9 years of competitive swimming took a lot of the joy out of swim training for me, but I am starting to appreciate the non-impact nature of it again... Keep rocking and rolling everyone, and enjoy the "growing pains." |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() AshleighK - 2011-03-14 12:28 AM marathongirl11 - 2011-03-13 1:42 PM Ok, today is officially 24 weeks from IMLOU!! Anyone else follow Matt Fitzgerald's plan? I'm using his level 7 plan (with some modifications). I'm excited and a little nervous to bump up my training level this year (I followed his level 3 plan last year and loved it!). My foot has been cooperating lately (PF), as I'm currently back up to a 12 mile long run and running 4 days per week. I'm just gonna keep my fingers crossed (and continue my treatment, of course) that it stays that way....lol. Happy Training!! Hi Stacy and Thomas! I'm also doing the Fitzy plan, but I'm doing plan 5. I hope it's enough. Although I am just looking to finish, I also want to finish with a smile on my face and not limping across the finish line. I've got a 2 mi swim 'race' (not racing people, just the clock) coming up on March 26th. That should be a good indicator of how I'm doing on the swim after 3 months of base training. I can't wait to hear more about your training! Good luck! Ashleigh Hi Ashleigh! Yep, like Thomas said, you will do great! I followed his level 3 plan for IMFL last year (added a few more centuries) and felt plenty prepared Good luck with your swim event! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Thomas- I do take GU and water on the way to the pool, so I've got it in my system about 10-15 minutes before I start swimming. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Longest swim workout Ive ever done today..... Long Course WU: 400 Easy 600 as 50 drill/50swim, 100kick 4 x 150 as 25 underwater/25 drill, 50 mod, 50 hard MS: (:15 between each) 300 @ 70% 200 @ 80% 100 @ 90% 300 @ 80% 200 @ 90% 100 @ 100% 100 easy 2 x 100 hard 100 easy 100 moderate 100 hard CD: 100 easy |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Cube- Holy Shmoly!!! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Tri Sam - 2011-03-13 6:04 PM Thomas- I do take GU and water on the way to the pool, so I've got it in my system about 10-15 minutes before I start swimming. I do the same- |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() The Cube - 2011-03-13 6:41 PM Longest swim workout Ive ever done today..... Long Course WU: 400 Easy 600 as 50 drill/50swim, 100kick 4 x 150 as 25 underwater/25 drill, 50 mod, 50 hard MS: (:15 between each) 300 @ 70% 200 @ 80% 100 @ 90% 300 @ 80% 200 @ 90% 100 @ 100% 100 easy 2 x 100 hard 100 easy 100 moderate 100 hard CD: 100 easy
Great swim w.out Cube! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Mr. Golfpro. Watched your video. Good stuff. Your blog is fantastic too. I'm not sure if I mentioned that previously or not. Peace. |
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New user ![]() ![]() | ![]() Monday, yesterday, marked the beginning of my training program. I am doing the Huddle-Frey, "Start to Finish: 24 weeks..." program. It is really starting to seem real now. This will be my first.
Here's one for the group to weigh-in on. To drink recovery drinks or not to drink recovery drinks; that is the question. I was considering the options like Accelerade or Ironman brand recovery drinks. What do people think. Good idea, or just make sure you stay hydrated and eat a balanced diet? Thanks. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() I am thinking about buying an aero helmet off nashbar since they are reasonable priced on there. Is it worth it? Or do you think aero helmets are a gimmick? |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Jillian-I don't think aero helmets are a gimic. I think they are effective. Having said that, I don't own one for a few reasons. 1. I like my standard issue helmet. 2. I don't feel cool enough to wear one (even though I am, because I'm a triathlete). 3. It's money I don't have to spend...yet. So, when I do feel cool enough and I feel like I can spend the money, I'll get one. If you have the money and you feel like you have the coolness to pull it off (and you do because by being a triathlete, by definition, you are cool enough), go for it. My only reservation about ordering it on-line is not being able to try it on. Can you try the one you want on at a shop first...or something similar? Usually the biggest concern with areo helmets is breathability, but I thnk it depends on the model you get. Good luck! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Bret- You are going to love this answer regarding hyration with recovery drinks. I think it comes down to what works best for you. However, I will partake in a recovery drink after a particularly long or hard effort, but it is not something I consume on a regular basis. I'm sure there are many varied and valid opinions on this issue. Peace. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Bret-I personally use protein powder as a recovery drink. I feel like it works for me in rebuilding muscles torn down from training. I have no scientific evidence, I just think it works for me. You could buy a few single servings of recovery drink and figure out if you like it, and if it works for you, if you find it doesn't do anything you can save your money.
Sam-Thanks, the one I am thinking about ordering, my LBS has some I can try on for size. I am still in the process of considering it, since there are so many other things I could spend the money on. |
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