SBR Utopia - OPEN (Page 46)

RPE in marathon.

RPE on track. Coach yells out times occasionally and I am in a group where we alternate leading (so some of them have watches.) I am usually pretty right on with my splits just with RPE. Especially once we have run at pace for a lap or so. 

And I think I am good at it because I do it a lot. I have a very firm grasp on exactly how hard I can push without going over the edge. 

Glad the guy was okay...

Just curious...what was the worst conditions you have ridden in during your streak.  How far did you go, and after it was done...did you think it was worth it?

Ok, new trainer ordered.  Why mess with the tried and tested.  Only other ones that tempted me were way more then I'd pay for a trainer at this point in my life.

Your estimated delivery date is:

Friday, January 18, 2013

Kinetic by Kurt Road Machine Indoor Bicycle Trainer

Which of course means I need to do my power test yet again cause the power might actually be correct on this trainer

I found out a lot about my RPE with the PM. A big one was just how much I was increasing and spiking on the hills. Trying for say 500+ watts takes a little out of you.

I don't necessarily chase power, but use it to control the effort level. Power (and pace) are an output, so by making sure the output is at the right level I can be more sure that I'm working at the level I want. I can run so that the intervals seem the same by RPE across the board, but by using pace I can be more sure that I'm consistent and appropriate with it. I'll know right away if I'm going too hard and back it down. Later intervals might feel just as hard, but if the output (ie pace) isn't up high enough, then it's not working things the same as before. Or if I'm too slow and pick it up. Or if I can't do that, then call it since I'm not working what I wanted to target that well.

Congrats! Although, rather you than me. I hate riding indoors but totally appreciate why you do it and that it can make you really strong on the bike!

Congrats!   I've come to,,,, maybe not love them, sometimes like,,,   trainer sessions.  You can get a LOT done in one hour, and the 2 x 20/4 x 10/ 3 x 15 types of sets can make you crazy strong.

Just get hulu/netflix/hbogo etc to make the time go by a little more quickly.  There's also a ton of tris and bike racing available on youtube.  Nothing like doing intervals while watching a crit via a guy's mounted gopro camera.

Fred, I said this to you elsewhere, but I'll repeat it here in case people want to discuss.  I think your seat might be a tad too far back.  It looks like you are reaching a bit, and the motion in the shoulders could be due to that.  Just thinking out loud...  I'd consider moving the seat forward (and then probably also up a little).

Ok...I'm probably the last person that should be giving fit advice, but that is what struck me when watching.  Agree that if your seat goes forward, it will likely need to go up, and your bars might need to go up as well.

Was pulling 38-39 sec for the 50 free intervals throughout Masters yesterday (IM night) without completely going at it, so the descending times are looking more possible than I thought the other day.

The video is taken from a bit of a funny angle and we can't completely see where your foot goes, but would also vote that you seem too far back.

How far is the tip of the saddle behind the BB ? I actually think you should go seat forward, very slightly up, front end a bit down. Just something to try

Yup, sounds like you are ready to push the limits a bit on a set to see what you can really do.  Nice work!

Question for the group.  Got in for a massage on Tuesday evening, and she spent 45min working on my ITB.  I won't really know if it was successful until I try out some longer runs, but I'm hoping this was the magic cure since it's worked in the past.

But - I ran last night and immediately had very tight calves, right in the area of the Soleus.  Last summer I ran all summer without IT issues, but had tight calves the whole season.  So it seems to me that the two are connected.  I'm just hoping someone might have a suggestion as to how I deal with this, or avoid it.

Seems if one thing is not off, then something else is instead. 

On the trainer this morning and I proved that swimmers are unable to count past 3.  I was supposed to do a set of 4 x 5 mins with 2 mins recovery.  Somehow, despite checking the time/math after the second one, I managed to do 5 instead of 4.  

Oh well, at least it went much better than Tuesday's attempt.

I've also got an easy 40 min run scheduled for today.  What does everyone have on tap?

I really don't know what to answer except that in my case, the whole leg, from butt to toes is one big piece of tight muscle/ligament and it seems that where it "pops" on a given month is random. It's just the whole thing that's too tight.I also know that the chance if it "popping" increases as my weekly mileage increases. When I get over 70km a week and I feel I am in a danger zone.

I struggle with Achilles and recently hurt the Soleus. I found massage does nothing for it.

Shorter, frequent runs help, stretching after runs help and heel drops help me the most. When I see I am getting really tight, 10 min stretching and 10min heel drops fixes it.

Ha, I've done that, usually in running intervals.  So not just swimmers have a counting problem

Short bike ride done already (gasp, twice this week) and 6 miles at marathon effort later today. 

You weren't working hard enough. 

Masters swim this morning. Had planned a short treadmill run afterwards, but decided to run outside later since it's going to warm up today. 

For the last couple weeks I've been working on cleaning up the diet. I have a sweet tooth and a tendency to sugar binge. For two weeks I've had no candy, ice-cream whatever. No other major change. Pretty embarrassed to say that after just that change I dropped 3+ lbs. I wasn't looking for weight-loss but will take it. Mostly, I have to admit I feel better without the junk. 

Now the challenge is to see how to allow myself the occasional treat without going overboard. Any suggestions welcome. 

riorio - 2013-01-17 7:33 AM Well, I got some bad news yesterday that may impact my tri season before it even starts I had my semi annual trip to the dermatologist 2 weeks ago, they cut off a mole to send in for testing and it came back as atypical pre-melanoma. It's on the side of my foot on a bony part so they can't just go in and easily cut more off (I had a similar mole removed from my arm 2 years ago which required surgery and 16 stitches). I have an appt with the surgeon on the 28th, I have a feeling that it will be a bigger deal because of the location. Darn fair skin and freckles!  

That totally sucks.  So glad you got it early though.  Living in AZ I really should be going to a dermatologist as well but I've only gone once

riorio - 2013-01-17 10:33 AM Well, I got some bad news yesterday that may impact my tri season before it even starts I had my semi annual trip to the dermatologist 2 weeks ago, they cut off a mole to send in for testing and it came back as atypical pre-melanoma. It's on the side of my foot on a bony part so they can't just go in and easily cut more off (I had a similar mole removed from my arm 2 years ago which required surgery and 16 stitches). I have an appt with the surgeon on the 28th, I have a feeling that it will be a bigger deal because of the location. Darn fair skin and freckles!  

Oh, that sucks Sally but it's good that they found it early!  Hopefully it won't have too big of an impact on you.

Well actually, it means the 10 minute interval later in the workout just sucked more!