SBR "U" (Page 46)

I used to zip tie my cgae, but after changing saddles it no longer worked.  I bought this inexpensive Tacx mount (cage not included) and it's working well so far.

(Tacx Cage.JPG)

I use that same mount Neil except I only use parts of it and dremmeled it to fit snug to my seat post.

Edit: I lied, not the same mount but similar.

Looks to be the same Arend, only you've removed the extension piece.

Ok. I could use a little wisdom

Currently marathon training, using Hanson's plan. I took 4 days off because of Bronchitis... and now I'm stressing about mileage for an upcoming week that involves a PT test.

Here's the week that's planned:

M: 8, T: ~5 miles w/ speedwork W: Off, T: 8 @ MP, F: 7, Sat: 8, Sun: 16.

The wrench in the works is a PT test on Friday that I NEED to do well in, so I'd like to go in a little fresh-ish. PT test run is 2 miles. I get max points if I go under 15:48, which should be no problem, but I want a time that stands up well next to the boys.

I'm thinking:

M: 8, T: 8 @ MP, W: 7, T: Off, F: PT test, plus easy 3-ish later, Sat & Sun as planned

Am I on track, or is there something you'd do differently?

Elaine, you're doing close to what I would do (take Thursday off).  I think I'd keep Tuesday at 5 miles and remove the speedwork.  That'll get you back into things a little easier since you're getting over illness.

Agreed, plus dropping the speedwork will make it more likely to still have some pop left Friday.  I know that when I hit the track on a Tuesday and continue running easily W-F, it's about all I can do to hit my longer race pace intervals (for an HIM training plan) on Saturday.

It'll be more like a taper week without speedwork, but not entirely as you maintain the volume.  You might do some pickups to race pace (like openers), but for **me** I'd need to not do the track stuff that close to a TT of that length (where "pop" might be more important). 

Won't be perfect, but this seems a good balance (?).

Good luck burying the boys! 

Matt

I would actually turn that around a bit and do some faster running, *BUT* keep any intervals quite short and space them out. Don't build up a whole lot of stress at once. A lot of this is about getting your feel back. Reintroduction, so to speak. Especially coming off being sick, it's not that easy to really run your fastest if you haven't been doing it. Making it hurt, sure, but not sure about the actual speed being up where it should.

Ben, do you mean for coming back to running in general, or specifically for Elaine coming back this week and hitting a "race" on Friday?  I was focusing on that, rather than a general getting back to running approach, and I'm wondering how you're thinking about it (since it's different than I do, I want to understand).

For me (again with that caveat!), the pickups would get me comfortable with turning my legs over and would be part of the weekly runs (Tuesday, and maybe Friday but shorter).  It's just that "real" speed work deadens my legs for a few days, so a track workout Tuesday would leave me flat Friday.

I guess that's the important thing about knowing what works for you and what doesn't, and I'm wondering if you have a different recovery time from speed work.  Sure wouldn't surprise me if that was so!

Matt

Both, although specifics may vary between each situation. Think more strides and building off of that. Since Elaine's key run is only a few days away it might be much more (if any more) than that. Keep in mind that it's not always necessary to go to exhaustion, or even putting in a solid amount of work, for the faster work to be of benefit. In this case, I'd look at 30" at first, maybe going up to 60" later depending on how the first few went, or do that in another session. Just reintroducing things here so be flexible. If outdoors I'd be accelerating throughout, seeing how fast i still felt ok and hopefully the later ones get up to 5k pace or even a touch faster if it's going really well. Indoors (treadmill) I tend to stick with a pace for the interval, but would see about going faster each time up to about the same pace. Recovery between these is also relatively big, like several times the work part.

Thanks, all!

I think I'll keep the schedule I proposed for next week, except I'll shorten the Tuesday run, not run it @ MP, and add in some strides / short intervals that aren't too taxing.

For this week, tonight is supposed to be speed, and Thursday is supposed to be MP. I think I'll do a regular run with strides today, and attempt MP on Thursday, but slow down if I feel crappy.

Thanks Ben. 

I think we're actually saying close to the same thing, but you're more articulate.    Your description of 30-60" intervals, accelerating throughout and topping out at ~5k pace is pretty much spot on for what I call pickups (strides that accelerate, or pickup, the pace). 

I think of speed-work as being longer or higher repeats than a handful of strides/pickups, but I guess any work at speed is speed-work!

Matt

Started into a structured block today - for the first time since prepping for a St. Patrick's day HM over a year ago.  Nothing spectacular (4x8'@ ME pace - 7:10-7:30 for me), but MAN did I feel the fourth one!

2 week build, one week build/peak, one week mini-taper to Galveston 70.3.  Then two x (2 week build/1 week rest & test), 1 week peak, 1 week taper to Sweden triple Oly.  An oly thrown in on Memorial Day, I think, and a couple 5k's and maybe 10k's in the mix.  Might have to monkey with it a little for recovery from Galveston, depending on how that goes...

Then off to the Cape for July and maybe some fun races before another structured block for (probably?) Oklahoma 70.3 late September.

What do y'alls' (yes, that's a word here - don't hate!) race seasons look like at this point?

Matt

Nothing till June, and then I only race 4 times as I don't get the opportunity to race much. 

June - HIM
July - Oly
August - Sprint, Oly

I may do a century ride in September, and/or a marathon in November. 

5/2 - Oly Tri (not really training for it though)

5/30 - Marathon! Goal: Sub-4

... then... ??? Basically I have no idea.

Would LOVE to do one of the Alcatraz swims / aquathlons this summer.

Could be. I might also be watching the categorizing more too. It can be helpful some times, but limiting in others. Adding in faster work doesn't have to be a great big distinct jump. It can be worked in a bit more gradually like so and lead into the various types of speed work you're morel likely thinking of. And don't discount the short ones. A bunch of these done at mile pace can be rather stressful, especially when you get past 1' for an interval.

Matt - you are exposing your transplanted roots. Didn't you mean to ask, "Whatch yalls race season lookin lyk?" (sorry, it is really hard to type the correct pronunciation of the hard "I").

here is what I've got remaining:

April 11 - tony Sarrano Century (fast century - may only do the metric option)
April 19 - Cartersville Sprint Duathlon
April 25 - John Tanner Sprint
May 18 - Assault on Mt. Mitchell (century with 12k' of climbing)
May 30 - Blalock Lake Sprint Tri
June 28 - Chattanooga Waterfront Olympic Tri
July 19 - Escape to Blue Ridge Sprint Tri
August 8 - Age Group Nationals Olympic tri
August 29 - MAAC One Love Century (fast century)
September 12 - Tugaloo Olympic Tri
September 27 - Six Gap Century (12k climbing)
October 3-4 - 24 Hours of Booty (24 hour bike ride
October 10 - Fort Yargo XTerra Trail race (5k or 8.5 miles)
November 7 - Powerman Georgia Olympic Duathlon

June: Alcatraz
July: undecided, maybe rock & roll half marathon, maybe Lake Stevens HIM
October: IM Barcelona

Rusty - just curious, what type of time do you consider a "fast" century?

I really wish Rev3 hadn't killed their Portland race... I'd much prefer that to Lake Stevens.

Here is my tentative schedule for the season

May 9 - Mother's Day TT - 19k, I went 30:00 (not 29:59) last time I did this two years ago.
May 17th - China Point sprint Duathlon
May 30th - Red Island Relay w/ Tab. 7.5k + 10k run
June 7 - Escape from Alcatraz
July 19 - Summerside TriLobster (Spr or Oly) or Chaleur (Spr)
Aug 23 - Three Rivers Tri, Brudenell (S or O)
Aug 28-30 - Gran Fondo PEI (will ride w/ Tab)
Sept ? - Brackley Du (S or O)
Oct 18 - PEI Half Marathon

The race on the 30th is up in the air, will decide as it gets closer whether or not to race that close to Alcatraz.  On top of all of that, Cycling PEI has said they will be doing another TT series that I will likely do as well.  There were 3 last year but I think they are looking to do a few more.  I'll likely also do a bike race or two.  After the tri at the end of August, I'm going to really focus on the HM and see what kind of time I can put down there.

Not a lot on the schedule for me as there isn't a lot of bike racing here.

2 TTs, 3 road races, Cycle to the Sun, and the CX series later in the winter.  I might try to do the bike leg of a Oly relay if I can find a team.

To be honest, I hadn't even looked into it at all but now that I have, it's tempting...  

Not sure if i could swing the travel and time off work for that and then again a few weeks later for Alcatraz.