SWBKRUN Mentor Group-"Off Season?" What is that?!! (Page 48)

TrevorC - 2009-05-10 8:34 PM AHHHHHHHHHHHHHHHHH!!!!!
I blew up!!
500m swim-9:48 20k bike-41:08(includes T1&T2)...5k run or walk---34:03. I did finish 18/98 and 5/17 in my age group.
I was killing it on the bike, only got passed by 1 guy, who I then passed with 1k left. I pushed way to hard on the bike. Was over 32k/hr on the bike ,but i was toast on the run. The 'character' hill is esentially 1k uphill. Crazy hill, almost everyone was walking. I knew going into the run, i was in the top 10, but couldn't hang on and it sucked watching these 30-39 males run by me. Oh well, lesson learned. And of course our 2 year old had a 2hour wakeup during the night, so was a wee bit tired today. I'll get a RR up tomorrow.

TrevorC - 2009-05-10 9:34 PM AHHHHHHHHHHHHHHHHH!!!!!
I blew up!!
500m swim-9:48 20k bike-41:08(includes T1&T2)...5k run or walk---34:03. I did finish 18/98 and 5/17 in my age group.
I was killing it on the bike, only got passed by 1 guy, who I then passed with 1k left. I pushed way to hard on the bike. Was over 32k/hr on the bike ,but i was toast on the run. The 'character' hill is esentially 1k uphill. Crazy hill, almost everyone was walking. I knew going into the run, i was in the top 10, but couldn't hang on and it sucked watching these 30-39 males run by me. Oh well, lesson learned. And of course our 2 year old had a 2hour wakeup during the night, so was a wee bit tired today. I'll get a RR up tomorrow.

ashort33 - 2009-05-10 9:52 PM

Successful ride for me on Saturday.  40 mile rally.  I was doubting myself after Germanfest ride two weeks ago, but I did the same distance with little problem.  Based on Germanfest I set a goal of 3 hours and came in well under that. 

RR is a bit weak, but I was trying to get it done and my family together and out for a weekend at Great Wolf lodge.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=158277

-Andy

TrevorC - 2009-05-10 9:34 PM AHHHHHHHHHHHHHHHHH!!!!!
I blew up!!
500m swim-9:48 20k bike-41:08(includes T1&T2)...5k run or walk---34:03. I did finish 18/98 and 5/17 in my age group.
I was killing it on the bike, only got passed by 1 guy, who I then passed with 1k left. I pushed way to hard on the bike. Was over 32k/hr on the bike ,but i was toast on the run. The 'character' hill is esentially 1k uphill. Crazy hill, almost everyone was walking. I knew going into the run, i was in the top 10, but couldn't hang on and it sucked watching these 30-39 males run by me. Oh well, lesson learned. And of course our 2 year old had a 2hour wakeup during the night, so was a wee bit tired today. I'll get a RR up tomorrow.

tahrens - 2009-05-11 8:34 AM

Andy - me likes!  Very nice job! Looks like you were able to successfully apply what you learned from he last time and it paid off.  Funny food though

Trevor - Without sounding patronizing, it is a learning expereince.  Learning the proper pacing and portioning of effort is the 5th event of this sport (behind transitions).  And besides, you had a great bike ride and overall a fun time.  Keep doing great!  As long as you are having a good time, learning lessons,and staying fit what more is there? (Spoken as a true bottom of the backer and proud of it!!!!!)

My family gave me a cool new workout top and pair of P.J.s for Mother's Day. Boy do they know my two favorite pass times.

Oh, P.S.  my husband finally broke down and SHAVED HIS LEGS!!!  His legs are smoother than mine at the moment and it feels like there is another woman in the bed with me!

fattyfatfat - 2009-05-11 10:52 AM

Now we're getting somewhere.   Please tell us how you know what this is like...details!!!

fattyfatfat - 2009-05-11 9:59 AM Keep your head up there Canadian!  Still a great effort and learning experience. 

Hey Andy we need to find a ride about halfway between us sometime.  Or maybe even a race! 

ashort33 - 2009-05-11 11:18 AM

I hear they ride bikes and do tri's down in Austin...  We could probably plan something for late in the season.  I think I want to do the Lonestar on Galveston next year.

-Andy

dalessit - 2009-05-11 10:24 AM
I was looking at that for next year.  Same guy that does Mooseman/Timberman etc, supposed to be awesome.

dalessit - 2009-05-11 10:24 AM
I was looking at that for next year.  Same guy that does Mooseman/Timberman etc, supposed to be awesome.

fattyfatfat - 2009-05-11 11:38 AM

It's an awesome time.  SWBKRUN Beach House(s) in Galveston. 

From the TX forum.  http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=157682&posts=22&start=1

BT user KEJ is Keith Jordan,  Lonestar, Timberman, etc...RD

gadgetlaw - 2009-05-11 12:21 PM Congrats to the weekend racers. Awesome job!  I had a good 5 mile run on Sunday.  I haven't been able to run that far in a while!! 
I need a little help with my training plan. This is my bike workout for today. I get that it is 50 minutes with a 15 min warm up and cool down. It is that part in the middle that I don't really understand. 5-3 min somethings with a 1 min something in there??? Can anyone clarify it for me?

Bike ME
Muscular Endurance
50
WU: 15'wu
MS: 5x3' w/ 1' RI:
#1 End at middle RPE 7
#2 End at upper RPE 7
#3 End at lower RPE 8
#4 End at upper RPE 8
#5 Build to RPE 8.5/9 in first 45s and hold
CD: 15'

Thanks,

Karen

swbkrun - 2009-05-11 12:57 PM Tony--- Dude the tire?? Come on?  You must have been pinching somewhere?! Odd stuff!!?  With as much as you read I can't believe you had issues!!?

Janet- Great job on the 5k!! PB and AG (WAY TO GO!!!)

Linda--- Looks like an absolutely great day!  Nice race ALL THE WAY AROUND!!  A great "warm-up" for Ironman.  The one thing I noticed is that your swim was 500 yards longer than the normal 2112 yrds (or 1.2 mile swim)?  That is a pretty big difference for such a long race!  However, very impressive swim!

Trevor--- Everyone said it already... Still a great race, but what is more important is that you learned something... Somethign of the greatest races we have are the one's that don't go our way!  They make us smarter, and stronger!  Kudo's to you!!!

Andy--- Awesome work on the ride!  I am happy for you!

Tracy--- Please welcome your husband to the dark side!!!! I bet he now lays in bed, and rubs his leg's like a cricket!!!  Just wait until he gets his 1st massage!  The 1st time I shaved my legs my 1st response was why did I wait so long?!

For me: This weekend was REALLY busy, and didn't get the workouts I wanted to get in, but a great weekend none the less!  Yesterday we celebrated Mother's day, and Auntie day (for my wife!) then got out for a nice ride.... I manage to find a nice workout of Friday night for a quick 30 minute ride... Below is my neighborhood, and the hills I have to deal with in the snow, but I also realized GREAT training! Over 1200 feet of climbing...

The other picture is me sicking at my desk... yes I forgot dress socks!  They are calling me Crockett from Miami Vice!  I love it, but it's raining so it doesn't look that cool today! Maybe on a sunny day I could get a way with it!!!

gadgetlaw - 2009-05-11 1:21 PM Congrats to the weekend racers. Awesome job!  I had a good 5 mile run on Sunday.  I haven't been able to run that far in a while!! 
I need a little help with my training plan. This is my bike workout for today. I get that it is 50 minutes with a 15 min warm up and cool down. It is that part in the middle that I don't really understand. 5-3 min somethings with a 1 min something in there??? Can anyone clarify it for me?

Bike ME
Muscular Endurance
50
WU: 15'wu
MS: 5x3' w/ 1' RI:
#1 End at middle RPE 7
#2 End at upper RPE 7
#3 End at lower RPE 8
#4 End at upper RPE 8
#5 Build to RPE 8.5/9 in first 45s and hold
CD: 15'

Thanks,

Karen

fattyfatfat - 2009-05-11 2:01 PM

Hey Karen.   I'll take a stab at it...5 is the number of repetitions (reps) in the set.  3 is the minutes of each rep. RI is the rest you take between reps.  So.....Do #1 for 3 minutes building to and ending at the middle of RPE 7.  Once three minutes is up ride very easy for 1 minute.  Then move on to # 2.  #5 is the only one where you peak in the first minute (at 45 seconds) instead of at the end.  Have fun w/ that one! 

btw... I just try to get to the zone, not the "lower, middle, or upper end" of the zone.

edit...oo0ps forgot the most important part.  Does that make sense?

fattyfatfat - 2009-05-11 2:01 PM

Hey Karen.   I'll take a stab at it...5 is the number of repetitions (reps) in the set.  3 is the minutes of each rep. RI is the rest you take between reps.  So.....Do #1 for 3 minutes building to and ending at the middle of RPE 7.  Once three minutes is up ride very easy for 1 minute.  Then move on to # 2.  #5 is the only one where you peak in the first minute (at 45 seconds) instead of at the end.  Have fun w/ that one! 



Is that a common problem for you John?  (sorry, but I've been waiting all day for the perfect 'another woman in bed' come back )

Edited by tahrens 2009-05-11 2:44 PM

tahrens - 2009-05-11 2:43 PM

not a problem for me...maybe for my wife.    but wait...are you sure you know what 45 seconds is? most of us only need one watch to tell time. 





Attachments
----------------
learning_to_tell_time.jpg (58KB - 8 downloads)