Team Trisuppo - OPEN (Page 5)

Quick Primer:

1. Sufferfest videos are .mp4 computer files for download on your computer from the company website. No DVDs, so you watch them on a computer or find a way to get them to play through a TV monitor. Videos contain race footage and are accompanied by alt rock/house music . Instructions flash across the screen and there are audio and visual cues.

2. Each video has a purpose - endurance, race simulation, sprint, climbing. To get your indoor bike to simulate road conditions, you will receive instructions about cadence and RPE. You need a cadence meter to measure RPM and perceived rate of exertion is really best measured with a HRM. The instructions often mock and humble you.

3. Other than having a bike, a contraption to ride the bike inside, a computer, the downloaded file and a cadence meter, you are set. The trainerroad application allows you to obtain lots of real time data and records that data for viewing online.

4. None of these rides are easy. They either suck, suck really hard or bring you to tears. If you want something easier, start with Spinervals.

Hope this helps.

^^^^I have to agree with you Joe. They suck big time. I have 4 of the videos and only use them when I'm time poor. They hurt a lot and you need the mental strength to push through the pain. Maybe next year i will give the tour ago but being Summer here i think i rather be outside on the bike.
The week has been ok for me. Australia weekend so Monday day off from work. Good solid 60km ride. Done a few runs and 2 swim sessions. Longish ride tomorrow and then rest day Sunday.
I'm keen for the Feb challenge. Will add my name to the list later.

Awesome! Thank you Joe for the explanation! I should probably try spinervals first- but I can be a glutton for punishment. Like at the pool I really miss having a coach winging kickboards at me to get me into the water faster- I can really waste a lot of time hating on the idea of just jumping in.

I've ask my husband to do it, but I think it takes years of practice to do it well.

Edited by Moonrocket 2014-01-30 6:08 PM

I have been doing a sufferfest video 2-3 x per week from November til April the last two years, this being my 3rd offseason doing this. I just needed something to keep me awake on the bike. They are great because they keep you engaged. I don't use a cadence meter, just heart rate and a jury rigged low end speedometer. The thing with these videos is they are perceived exertion. I found spinervals dull, and lost engagement.
Even though the time is shorter than a good bike ride, the workout is a killer. The equivalent is 1hr on the trainer equals about 1.5 on the road. Your legs will hate you every workout, but you will be very happy with the results come spring time. The videos are about $12 each. I would suggest trying one.
I am a glutton for punishment and a look forward to being insulted during my workout. A lot of tough love goes on during the video.

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In the saddle at 4:30 am. Did Angels and the Hunted back to back with a 3' break in between. Went better than expected. Hung on during Angels, but those hill climbs with surges were brutal. The Hunted features a 20' climb with about 3' of surging at the end, short break and then 10' hill climb with a brutal surge at the end. Couldn't hold the surge during the 20" hill, but did hold on well during the final hill climb. Far and away the hardest trainer ride I have done,

Here's some perspective:

Angels: 20' at threshold and 21' at VO2 Max
Hunted: 32' at threshold and 13' at VO2 Max

A lot of effort for a school day.

Go get 'me Gabe.

Ouch...when do you retest your FTP? It will be interesting to see what level of improvement you have made. Are any of you using Golden Cheetah for ride analysis?

Use traineroad, which calculates a LTHR number along with FTP. Again, not likely 100% but a close enough proxy.I can't imagine when I'm going to feel like doing a 20' FTP test! but it will be a while.

I may have been dazed and confused when I posted the original numbers.

Here's the redux

Angels 12' at LTHR and 13' at VO2 Max
Hunted 21' at LTHR, 4' at VO2 Max and 2' at anaerobic

Still hurt the same amount.

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Just volunteering today at the local parkrun, no points here for that. On top of that I stuffed up the barcodes for 3 people giving them the tags from the wrong end of the stack... Oh well, tomorrow is another day.

Hour and a half on the drainer doing 20 minute intervals. Coach put a 10 minute interval at the end plus 5 more 30 sec intervals. All good fun.

http://connect.garmin.com/activity/438681633

Regarding cross country skiing...I'm willing to count that as running.


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Edited by trisuppo 2014-02-01 6:57 AM

Mark - we're always told that if we mess up volunteering at parkrun to tell them they can have their money back, and come along for free next week ;-)

Good luck to everyone doing the challenge. I'm watching from the sidelines and hoping that I'll feel well enough soon to do a single workout. I had hoped to swim today, but still really tired and having sinus problems so it doesn't seem like a good idea. I'm still having occasional light headed moments (low BP apparently), so I won't be pushing anything for a while I think.

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SF Blender ride - one more stage tomorrow.

Amazing part was that stage 8 was my best ride yet. Crushed the target IF/TSS targets which means I went harder than planned. Didn't think I had it in me. Tomorrow - Violator - 64 sprints of varying length.

Can I join this group? I am beginning training for my first Sprint .....

More the merrier, just post your bio amd jump in.

Ran 24k this morning, 12k to the running club, talked to few friends and then ran back home 12k. It was hot in the end and running was a struggle. The rest of Sunday we spent at the Wet'n'Wild theme park. I am seriously tired now.

Rachel, hope you feel better and thanks for the comment on stuffing up at parkrun. It makes me feel better.

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Edited by markz 2014-02-02 11:02 PM

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The Tour is over! Would never have worked out today as I have a cold that may be moving into my chest, but I had way too much invested and wanted ti complete the challenge. 64 sprints of varying duration between 5" and 15" in duration. Most go them were all out btw 150%-200% of FTP. A crusher.

Definitely taught me that I need to incorporate a more speed workouts into my training.

I would like to join your group!

I am new to triathalons and have not done one yet, but have plenty of sprints and olys on my calendar for this year!
I consider myself a runner and have completed 3 marathons (Columbus, Flying Pig-Cincinnati and Chicago). I have also ran dozens of 1/2 marathons and did the KY Tough Mudder last year as well as a Century ride.
Swimming is not my favorite but I am trying to get in the water(pool) 1 or 2 times a week. I have a bike trainer and love to ride outside (I live in OH so not yet).
I am a very disiplined trainee and am working my plan like a champ, but.....really don't know what I am doing overall as it applies to a triathalon. I would love to have a place to get advice from others and to have people to share my journey. My husband thinks I'm a bit nuts and just nods his head.
My true goal is to figure this out and to do the HIM in Boise 2015!

N

Well done. Gabe. Violater was a sh@t show for me. I was ok until that last set of sprints. 5-15 second recoveries were impossible. Like watching a train go past me.

Time for some well earned beverages.

On a side note, Lehigh- Lafayette game in November is the 150th in Yankee Stadium. I'm going with some old friends. Apparently, the game is or may sell out. You heading up by chance?

60km ride on Saturday morning and then 45mins of speed work at the local park in the afternoon. Rest day on Sunday.

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I spent the weekend at Michigan State to see my oldest daughter and go to a basketball game. The good news is I was able to get a swim in before the chess tournament kids invaded . Nothing today, went to the game and drive home.

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Joe and Gabe good job on the Tour of Sufferlandria!

Edited by JBacarella 2014-02-02 8:33 PM