RFP GROUP - CLOSED (Page 5)

Frustrating, but good training for IM.

Welcome, Chris.  Congrats on the baby.

Skinny is not all bad - look at my arms

Good Morning Team.

I have a bike question for everyone:

Team - I have a question: I am currenlty in a recovery week and Tuesday's bike workout called for a 25 minute or 6.5 mile ride - does anyone else have short rides like these in their plans? What is the shortest ride you have in your plan during a recovery week?

Welcome Chris - congrats on the baby . I look forward to getting to know you.

SkinnyArmBrian - how were those Brook Pure's this morning?

Tim - I like Sarah's answer to the bevy question better than yours. I can't use the claiming the 5th thing here in Canada. 3000Y swim, you will kill that for sure.

Krazytallchick-(best handle in here by the way)-Thanks for laughing at me LOL . I am sure it won't be my last fall . One thing, not only are you doing it - but you are going to do it - you are going to be an IronMan!

Matt - don't worry about missing a few days, just check in when you can. We all would rather you do that instead of dropping out of the group. Also, don't worry about having to catch up on all the postings - it can get a bit overwhelming at times if you miss a few days and we don't want that to dicourage you from participating. Check in when you can, let us know what you are up to if you feel like and ask any questions you want. Someone in here will have the answer or find it for you. BTW - I have been usind Newtons now for the last year and I love them.

I am doing my first hill training run session today - wish me luck.

Safe training team and have a great day.

KC

Welcome to the group Chris.  I think the weight training background will really help you with triathlon racing.  Just keep up with the cardio and you'll be good.  I feel your pain with the baby in the house.  We had our third in October and it has definitely add a new dimension to time management.  Just do you what you can and try not to get your wife upset too often. Like you mentioned getting back to work and getting a routine going will be helpful.

Kathy - I have to say you helped me get through my swim workout this morning.  I did a 7 mile run on the 1/6 mile indoor track before my swim then had to prepare myself mentally to swim 2500 continuous in the pool.  I got about 500Y in and was already talking myself into maybe only doing 2000 or even less... but then I though about your post last night about your swim and how I had said I was also doing 2500.  I've been using my new mantra that I heard "Suck it up buttercup" and got through the workout.  It also work well at 4:30am when I get up and stare at myself in the bathroom mirror contemplating going back to bed haha

I think all these little mental challenges we put ourselves through during our daily training will help us come race day when our mind is telling our body "no more please".

At what intensity is the bike ride or what is the purpose of it?  I have been doing these 1 hour 100+RPM rides in Z1 where I will do 14 miles but that is the shortest I have gone or will go.  Maybe if it has you doing some drills or high intensity i might make sense but that does seem kind of short.  How have you liked the plan overall so far?  If you are happy with all the workouts then I would just do what it says and have faith that it has a good purpose.

I know you have been worried about the plan not being very aggressive towards the beginning but like I said just look at your peak period and see how the workouts look.  If they seem like - wow that is gonna be tough then it is probably right and just follow the plan to get you to that peak period but if they seem like it is something you could do this week you might want to adjust the plan. Just my thoughts...

Thanks Tim.

This was by BT ride for this past Tuesday - if anyone wants to chime in please do so - remember this is a recovery week for me. My previous ride before this was Sunday, 3 hours 15 minutes = I think 85 km.

Let me know if you think this makes sense?

I actually did a 45 minute ride - doing some interval work instead.

Main Set:25m /6.30 miles Set #1 25m  / 6.32 miles Endurance HR Zone: 1-2  RPE: 5-6 This is an endurance workout,  try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Does it have you doing anything else that same day (run or swim)?  Honestly with being 10 or 12 weeks into IM training that just seems really pointless - even if it is just a recovery ride.  I guess the other thing would be how much bike volume are you doing that week?  Looking at just one workout is hard if you aren't looking at he whole picture. I'll check out your logs. 

Well I checked out your calendar and it does make sense when you look at the total bike volume.  Me personally with being two weeks behind you in your training - a 6 mile ride would be less than a warm up haha.  i would say do it and enjoy your recovery week! 

kcgolf - 2012-04-19 11:17 AM

25m 6.30 miles -----

Main Set:25m /6.30 miles Set #1 25m  / 6.32 miles Endurance HR Zone: 1-2  RPE: 5-6 This is an endurance workout,  try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

KC - enjoy your short rides now.  Once you get your new ride you are not going to want to get off.  My friend got his SHIV tonight, along with new wheelset, computer, helmet, shoes.  He went out for 25 mile ride in 6 minutes faster than his normal.

Tim and Kathy - good swims.

Got my run in this morning with the new Brooks.  Felt good.  ran an easy 2.5ish miles.  dont' feel anything different right now.  I will see in morning if different muscles are sore.  Looking forward to more running this weekend.  Most likely a good swim in the morning.

NAME:dmahr/ Danny

STORY: I am 46 and I've always been consitantly inconsistant about getting to the gym and some friends finally pushed me to get in great shape starting Jan 2010.  Did 2 sprints the summer of 2010 and was training for my first half-marathon.  Injury #1 - small tear in my right calf the second week of August and 3 months of PT later I was back out running.  Injury #2 - Achilles rupture and surgury from falling down some steps in later February 2011 and no activity except swimming until July 2011.  Gained 40 lbs! Started back slowly....very slowly...walk/run program.  Very unbalanced strenth.  2 small setbacks from overcompensation, but am moving forward.  I can finally go about 3.5 miles.  I need to rebuild all endurance and fitness.  I plan to do the Westborough sprint in early August and a 10K without walking some time this fall.

FAMILY STATUS: Married with 2 kids (Jacob and Abby)

CURRENT TRAINING: I signed up for an Olympic distance training plan here on BT.  I am really trying to use myh heart rate monitor and keep my self in the lower zones in hopes of building up endurance and fitness.  I could care less about speed for the next year.  I just want to stay injury free.

THIS YEAR'S RACES: This year I plan on doing the Westborough Sprint Triathlon and a TBD 10K this fall.

WEIGHTLOSS: When I started training again in February 2012, I was about 230 lbs.  Since then I have down to about 222 from training and watching what I eat.  I really need to get under 200lbs.

Tim, I am glad my swim helped you get through yours.  

Welcome Chris and Danny!

Cheeky - great group on the HR training.

Great news!  It really works.  keep it up.

Welcome Danny.  Glad to hear your recovery is going well.  you are in the right group for a heart rate based training. 

Swim this morning, work an expo booth for my Half Marathon all day, then the biggest workout of my week - I am chapperoning my duaghter's class in an overnight festival at her school - 14 hours, 20 kids, 5 parents, sleeping on the classroom floor

Have a great Friday everyone!

Good Moring Team.

Tim - the plan calls for nothing else that day but I always lift and stretch on Tuesday and Thursday.

tmoran80 - 2012-04-19 12:44 PM

Does it have you doing anything else that same day (run or swim)?  Honestly with being 10 or 12 weeks into IM training that just seems really pointless - even if it is just a recovery ride.  I guess the other thing would be how much bike volume are you doing that week?  Looking at just one workout is hard if you aren't looking at he whole picture. I'll check out your logs. 

Well I checked out your calendar and it does make sense when you look at the total bike volume.  Me personally with being two weeks behind you in your training - a 6 mile ride would be less than a warm up haha.  i would say do it and enjoy your recovery week! 

kcgolf - 2012-04-19 11:17 AM

25m 6.30 miles -----

Main Set:25m /6.30 miles Set #1 25m  / 6.32 miles Endurance HR Zone: 1-2  RPE: 5-6 This is an endurance workout,  try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Hi Deb.

It is a BT plan that I built.

Congrats on the HR breakthrough.

Hi Danny.

Great to meet you and thanks for sharing your story. It sounds to me like you are approaching everything the correct way. Do it slow and build it up again - perfect. Nice to have you with us and I look forward to all of us helping each other on our journey. We have some great people in here!

Brian - Sounds like a great day my friend - RFP

Good Morning Chris.

Tim and Brian are the experts on this subjec but here is a link that Tim posted a few days ago to do some testing and determine your HR zones.

KC

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633 

And - check these two articles as well.

http://www.beginnertriathlete.com/Scott%20Herrick/HRMoniterPartI.htm

http://www.beginnertriathlete.com/Scott%20Herrick/HRMoniterPartII.htm

Good Morning again Team.

Short but nice swim this morning with a bike ride planned for the afternoon.

Alright - wanted to share a little piece of yesterday with everyone. I have been looking for a place to do some hill work while running and I found it yesterday. On the West end of Windsor Ontario (the flattest place on earth btw)- my home town, I knew there was an old dump that had been converted to a park - well I decided that I needed to check it out yesterday afternoon and see if it would be a nice place to run. To be honest, it turned out to be an amazing place to run and I have added some pictures below for everyone to see. It has the biggest hill in our county, which I ran up and down 6 times yesterday. The paths were amazing and to be honest I did not want to stop running. However, I heard Tim and Brian in my head telling me to take it easy and not run the risk of injury so I stopped after about 55 minutes. I loved it and will now make this park a permanent stop on my weekly running schedule. It is about a 20 minute ride from my house but that is ok, it is well worth the trip. I can't believe I had not given this place a try before.

Hope you like the pictures.

Have a great weekend everyone - be safe.

KC

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