JohnnyKay's HIM &amp; IM focused Group - CLOSED (Page 5)

2011-01-31 2:27 PM

in reply to: #3331358

Expert

866

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

I did that one last year. Great race! The hard part of this race is I've seen it 80 degrees and humid, and as cold as 40-50 degrees with rain. Makes training for race conditions difficult. That is all part of living in Michigan.

dragoman

2011-01-31 4:10 PM

in reply to: #3282504

Extreme Veteran

534

Brisbane

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Hey Group!

I hope everyone has a great week.

I'm a week away from starting an 18-week HIM training plan and am excited about that. But the thing is I can't run just yet. I'm injured (adductor, psoas, cuboid syndrome) and have been seeing a physio for 3 weeks now with some improvement. About another 3 weeks of PT are expected before I can start running again.

I've been wondering what to do on my scheduled running days. I've been trying to swap those runs for hilly bike rides on my MTB (it's very practical and I work on climbing; my weakness) since I have no issues riding. Aquarunning is not an option, and going for a road ride on those days would be highly impractical for logistical reasons.

What would you suggest with regards to intensity and duration of those "alternate" rides?

Félix

maxmattmick

2011-01-31 4:17 PM

in reply to: #3331339

Master

1699

Malvern, PA

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

jimmyb - 2011-01-31 3:16 PM Navy paid for my medical school. I was in for a little over 8 years. I spent a few years serving at Camp Pendleton with a forward deployed Marine Expeditionary Unit as the Battalion Surgeon. After that worked at the Marine Corps Recruit Depot for a year. After this went to the Navy Hospital to complete my training and remained there on staff. My dates of service were 1994-2002.

you know... when I saw your avatar, the first thing I thought...

"if that guy doesn't look like a surgeon, then I don't know who does..."

2011-01-31 4:29 PM

in reply to: #3331339

Elite

3498

Chicago

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

jimmyb - 2011-01-31 2:16 PM Navy paid for my medical school. I was in for a little over 8 years. I spent a few years serving at Camp Pendleton with a forward deployed Marine Expeditionary Unit as the Battalion Surgeon. After that worked at the Marine Corps Recruit Depot for a year. After this went to the Navy Hospital to complete my training and remained there on staff. My dates of service were 1994-2002.

My buddy that I met in Jump School was an instructor at the Center there during your time. Boa.

Another friend and training buddy just moved to SD 1.5 yrs ago. He's an instructor at the Center now too. They're both with the Teams. Great guys.

I would KILL to live/work in SD.

SD....not too bad of a place to work and train. :)

Jennifers

2011-01-31 9:09 PM

in reply to: #3330793

Veteran

225

Milwaukee, WI

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

That's awesome! I play indoor soccer during the winter too...it's a great sprint workout, but I agree it makes you really feel out of shape!

Pschaff

2011-01-31 9:29 PM

in reply to: #3282504

Member

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Hey everybody,

Happy Monday.. Hope you had a good weekend. Randy nice picture!

Did some Kenpo cardio on Saturday. Coached and won basketball games (8th grade) on both Saturday and Sunday. Also, Sunday shoveled like 4 feet of snow off roof for a long time and still a lot there. Did some yoga this morning. At lunch swam for the first time in months. Started with 300 yards in 8 minutes, then some lighter laps.

Got more snow coming to CT tomorrow. Plan to ride bike on trainer tomorrow. Maybe about 40 minutes.

Peter

2011-01-31 9:29 PM

in reply to: #3331648

Expert

866

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Actually that's the name the Marines give to their doc. I'm really Internal Medicine. It's a good thing I'm not a surgeon

2011-01-31 9:41 PM

in reply to: #3282504

Expert

866

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

For those who monitor heart rate, I'm curious how much variability you see in RPE (relative perceived exertion) when running or biking at the same heart rate. For example, when I run it's very easy to get my heart rate into the 140-150's and I can maintain this for over an hour, while biking this would not be possible (qualify this by stating this is on my trainer). I really have to work to get my heart rate to that point. I plan on doing another field test, but am curious what others have experienced in their heart rates between running and biking? (I've only been monitoring my heart rate for the last 6-7 weeks)

2011-02-01 7:23 AM

in reply to: #3332224

Elite

3498

Chicago

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

jimmyb - 2011-01-31 9:41 PM For those who monitor heart rate, I'm curious how much variability you see in RPE (relative perceived exertion) when running or biking at the same heart rate. For example, when I run it's very easy to get my heart rate into the 140-150's and I can maintain this for over an hour, while biking this would not be possible (qualify this by stating this is on my trainer). I really have to work to get my heart rate to that point. I plan on doing another field test, but am curious what others have experienced in their heart rates between running and biking? (I've only been monitoring my heart rate for the last 6-7 weeks)

My Rating of Perceived Exertion (RPE) is personally about 10-13bpm lower on the bike vs the run for the same RPE. When I take time off, my bike and run RPE at the same heart rate is about the same. It's only when I reobtain fitness over several weeks of consistent training does this variance reoccur.

This is assuming that ambient temperatures are similar when executing either workout. Higher ambient temperatures will quite dramatically affect my HR.

2011-02-01 10:18 AM

in reply to: #3332224

Not a Coach

11473

Media, PA

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

jimmyb - 2011-01-31 10:41 PM For those who monitor heart rate, I'm curious how much variability you see in RPE (relative perceived exertion) when running or biking at the same heart rate. For example, when I run it's very easy to get my heart rate into the 140-150's and I can maintain this for over an hour, while biking this would not be possible (qualify this by stating this is on my trainer). I really have to work to get my heart rate to that point. I plan on doing another field test, but am curious what others have experienced in their heart rates between running and biking? (I've only been monitoring my heart rate for the last 6-7 weeks)

A difference of about 10bpm (plus or minus) is pretty normal, with running higher.

2011-02-01 10:26 AM

in reply to: #3331630

Not a Coach

11473

Media, PA

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

dragoman - 2011-01-31 5:10 PM

Hey Group!

I hope everyone has a great week.

What would you suggest with regards to intensity and duration of those "alternate" rides?

Félix

Extra riding is a good use of your time (extra swimming would also be a very good choice). As far as intensity & duration, it's really only limited by what you can handle. My (very) general rule is if I cannot (or don't want to) go longer, go harder. But you still have to select "harder" in such a way that you aren't buried for upcoming workouts. Doing "more" work is good, but only up until the point that more does not result in injury or burn-out as those quickly lead to "less". I would guess you would do well to do some added riding, but also do some added swimming. Less risk for overdoing it by adding some more balance and, effectively, cross-training.

Consistency over time is FAR more important than getting the maximum out of any individual workout. As some people point out, getting to the starting line 10% undertrained is a better option than ending up overtrained or injured in the weeks leading up to your key races.

2011-02-01 10:56 AM

in reply to: #3282504

Elite

3498

Chicago

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Does anyone in the group ride with a Power Meter? Just trying to get a sense of what people use here.

2011-02-01 11:07 AM

in reply to: #3282504

Not a Coach

11473

Media, PA

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

PSA:

For anyone who uses (or is interested in using) Infinit, they have their annual sale on now (discount shrinks every 2hrs today, so HURRAY!). Great deal if you use their stuff. I ordered 2 packages, myself.

http://www.infinitloop.com/2011/01/rules-and-disclaimers-for-infinits-big.html

2011-02-01 11:08 AM

in reply to: #3333139

Not a Coach

11473

Media, PA

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Steve- - 2011-02-01 11:56 AM Does anyone in the group ride with a Power Meter? Just trying to get a sense of what people use here.

I do. PowerTap.

Nole Runner

2011-02-01 11:11 AM

in reply to: #3282504

Regular

149

Grand Blanc, MI

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

No power meter.
2 bags ordered here too, great deal.

Pschaff

2011-02-01 3:23 PM

in reply to: #3282504

Member

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

I use the Garmin 310XT while biking - it give speed and cadence but not power.

I can't seem to get that infinitloops link to work?

rgattis

2011-02-01 3:37 PM

in reply to: #3282504

Regular

171

Lubbock, TX

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Hey Steve....got me some perpetuem today! Had a bottle of it today post workout and really liked it. We'll see how it does for breakfast tomorrow. (School was cancelled today because of snow)

rgattis

2011-02-01 3:43 PM

in reply to: #3282504

Regular

171

Lubbock, TX

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

I workout at the rec center at Texas Tech and after my workout today I noticed that they are sponsoring an "Ironman". It is a 2 week event that anyone can sign up to participate in. If you cover the Ironman distances in the swim, bike and run you have completed the challenge. I know 2 weeks is a long time to do this, but I went ahead and signed up! Seems like a little bit of extra accountability and I'm always down to get a free T-Shirt!

amschrod

2011-02-01 3:44 PM

in reply to: #3333848

Expert

1023

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Hey everyone, finally got a chance to catch up with the thread.

Randy, that is a great picture. I am looking forward to grandchildren in a few years, so I can get one of those trailers.

JohnnyKay, I was wondering how you would like my avatar. That was actually taken when the Phillies were in town. Phillies won. Of course.

My running this Winter has been great, but I know I need to ride more now because riding now will help me have better rides in my Summer races, AND better runs as well. Right now scheduling is tight. I can do a longer ride once a week plus I can squeeze in maybe half an hour on a couple of other days. I know it's not much and not ideal, but any suggestions on how to get some benefit? I don't have a power meter, I train by RPE rather than HR, but my trainer does have variable resistance. Thanks!

Anthony

dragoman

2011-02-01 3:47 PM

in reply to: #3333047

Extreme Veteran

534

Brisbane

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

JohnnyKay - 2011-02-01 11:26 AM

Great advice. I do wish I could get to the pool more often, but pool hours at my local pool are limited to 7-8am Tues-Fri. I will start swimming elsewhere on Saturdays to get more swim training.

Back to the bike-instead-of-run question, I was wondering if there was any kind of table or reference. For example, a 1.5 hour ride would, for someone who cannot run because of injury, be somewhat equivalent to a 1hr run. Don't know if that even exists or really makes sense!

Félix

Pschaff

2011-02-01 4:02 PM

in reply to: #3333181

Member

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

Is it just a 20% discount now? Did you order the Run, Ride and Recovery bags??

2011-02-01 4:12 PM

in reply to: #3333878

Elite

3498

Chicago

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

amschrod - 2011-02-01 3:44 PM Right now scheduling is tight. I can do a longer ride once a week plus I can squeeze in maybe half an hour on a couple of other days. I know it's not much and not ideal, but any suggestions on how to get some benefit? I don't have a power meter, I train by RPE rather than HR, but my trainer does have variable resistance. Thanks!

Anthony

I have 3 suggested options for your "short" bike workouts.

Workout 1 - SLDs
- 10 min warmup
- 4 x 1 minute single leg drills (total 2 min...1 min per leg) with 1min easy spin
- 8 min cooldown

Workout 2 - Spinups
- 10 min warmup
- 3 x 2min where over the initial 30 sec you gradually increase your cadence to MAX cadence you can sustain without your butt bouncing around on the saddle...then hold it for the remianing 1.5 min. then spin easy/normal cadence for 2 min inbetween
- 8 min cooldown

Workout 3 - Max effort
- 10 min warmup
- 12 min when you gradually increase your effort over the initial 60 seconds and HOLD it at maximum effort through minute 12
- 8 min cooldown

scubadiver68

2011-02-01 6:52 PM

in reply to: #3332224

Veteran

213

Chicago

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

I am the same way, I can get my heart rate to about 140-150 running and maintain it for about a half hour. 132 is about my average when running and keeping it for at least an hour. Now bike riding I average about 135 for an hour of working. The reason it is 135 avg is because at the end of my rides I push it up to about 148 for the last 10 minutes or so. If I could measure my HR while swimming Im sure it would break it LOL. My heart feels like it is going to burst out of my chest LMAO.
How many of you measure you runs and bike rides by miles/km or measure by time? I have been basing mine off of time and not really worried about mileage, yet. I just want to build up my endurance first. I am not that experienced yet with triathlons and this working out. I have been only doing this for less than a year. But i know I will get better!!!

2011-02-01 7:32 PM

in reply to: #3334202

Elite

3498

Chicago

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

scubadiver68 - 2011-02-01 6:52 PM How many of you measure you runs and bike rides by miles/km or measure by time? I have been basing mine off of time and not really worried about mileage, yet. I just want to build up my endurance first. I am not that experienced yet with triathlons and this working out. I have been only doing this for less than a year. But i know I will get better!!!

I personally measure (and have all my athletes measure) bike and run workouts all by time. Building up endurance is important, but don't always ride in z2 (easy to medium effort) that won't do much more than just teach you to ride slow. Be sure that you put some efforts in your "long" rides. Aerobic fitness has been shown to increase more rapidly by keeping your heart "guessing" what's next. A good typical 2.5 hr endurance ride would be something like:

15 min easy spin
30 min z2
15 min z3
30 min z2
15 min z3
30 miin z2
15 min easy spin

I know what run and bike distances I can cover for a given time/pace so if I need to hit 65ish miles, I know what that would look like. If I hit 60 or 72 mi...it doesn't really matter as much.

For the run, if I'm .5 to 1 mile off, that's ok with me too.

Besides, it's much better to create efforts around time than distances since you don't have to worry about terrain. Meaning, if you're running on a hilly route your 2 miles could be much longer than if you're running on a flat or slightly downhill route causing you to stay in a prescribed zone longer than you wanted to or anticipated to.

2011-02-02 8:35 AM

in reply to: #3282504

Expert

866

Subject: RE: JohnnyKay's HIM & IM focused Group - CLOSED

I know this is an old question but would like any perspectives. I work a week of nights once every 3-4 months. This one starts this Sunday (five 10-12 ++ hour shifts and two 12 ++ hour shifts). I have this week off and the week following off. My week of nights is supposed to include 13 hours of training. I usually am able to accomplish about 50% when I work nights as I often fall into a pattern of eat->work->sleep->repeat near then end of the week. It's demanding on me and I feel like I live in a "fog" near the end of these days.
My question is how hard I should push myself to follow the plan? If tired, my thought is to rest instead of pushing myself. Maybe substitute maintenance type things like a slow 1-2 mile swim or an easy spin on my bike. I don't believe that these are "junk" miles as I will still derive benefit. My next IM race is on May 21st. Appreciate any thoughts!