SPRINT & OLY FOCUS - closed (Page 5)

Great work. Lots of online resources out there. GCN is one of my favourite youtube channels.

Check out Road Bike Party 1, 2 & 3. Stock road bikes doing awesome stunts.

RE: SPRINT & OLY FOCUS - Open
BY: hossnfeffer on 2015-01-13 11:32 AM

Did the quick HIIT cycling today. It was great. I def plan on doing more of those videos.

I totally lurrve GCN videos!
I Use them frequently
Really work for me

Had a gentle run around the local reservoir this morning. 8.8 miles in 1:34.44.
Wet and muddy trails and some flat road too! Lots of short steep climbs. In fact mile 3 took 17 minutes! Due to the climbs and perhaps the 18mph wind!

Swim day tomorrow. My pool have laminated cards with drills on them. Will be going for 40 x25. Furthest to date!

Great!

Love the GCN guys, always good for a laugh!

I did 8.8 km on packed snow last night... overdressed a tad. I will post "post run " videos. Official temp was -8c with windchill, but felt more like -3 or so. I was holding my mitts my hands were steaming.


My son's favourite motivational video (local act Tegan and Sara)
https://www.youtube.com/watch?v=StTqXEQ2l-Y

Just got back form the pool, didn't quite make the whole set (ran out of time) but averaged 23s per 25m, so goal accomplished. I had a couple laps at 18s, so my new goal is to average sub-20 laps (next week I won't be in board shorts so that's gotta shave some time).

Great!

Love the GCN guys, always good for a laugh!

I did 8.8 km on packed snow last night... overdressed a tad. I will post "post run " videos. Official temp was -8c with windchill, but felt more like -3 or so. I was holding my mitts my hands were steaming.


My son's favourite motivational video (local act Tegan and Sara)
https://www.youtube.com/watch?v=StTqXEQ2l-Y

Can I just say how glad I am that I have a treadmill at the house? I woke up to -15F temps outside, and I was not going outside for that. I hopped on the treadmill and got my run in, on track for my goals this week.

except for the reeses penaut butter cups last night. oops.

Wow, laminated workout cards would be great!!! I'm still winging it myself. Basically 25s or 50s, and I'm hoping to do 1000 yrds today.

Sounds like an improvement. Once you get consistent with 25s and 50s then we can mix longer intervals into the program. One of my all time fave sets is 20 x 75 @1.15, I try and hold under 50 (tempo trainer has helped with consistency). I have done them on 1.10 but I find I tend to fail earlier in the set.

Well, I joined the pool and gym today! Both in one building! Cool. Found my local (university) track. $45 a yr! Yippee!

Had a swim with lots of drills, kick only, arms only! Counting stokes trying to better the count! Most enjoyable! 38x25 today! I'm increasing the distance!

I seem to be averaging around 20-23 seconds per length depending on energy levels.

Always room for improvement

RE: SPRINT & OLY FOCUS - closed
BY: el penguino on 2015-01-14 9:47 AM

Wow, laminated workout cards would be great!!! I'm still winging it myself. Basically 25s or 50s, and I'm hoping to do 1000 yrds today.


-----
Nancy/penguin


The cards are really helpful, with lots of drills for different distances. Then you can log your workout on their website and watch your progress!

Got my swim in during my son's indoor track practice. When I came upstairs they were doing relay practice. He has water polo tomorrow so I will try to run 20x200. Looking forward to watching him at a meet.


Track...





50m pool #1





50m pool #2



2 50m pools, dive tank, kid pool, 200m track, 2 weight areas, 5 gyms, smaller 165m track, cardio studios, physio and sports med clinic. They have 2 annex buildings that eachieve are a decent size.





Edited by simpsonbo 2015-01-14 11:34 PM

Those pools look awesome!

Hey, so I've been off the tri bike for like a year and a half...maybe a little less. So I'm trying to figure out a systematic way to adjust and pick the correct seat. I've already been fit on my tri bike, so I'm sticking to those numbers. Have you done any seat swapping and what do you think the best way to go about finding the best seat is? The one I'm trying right now is the Bontrager Hilo RXL Speed Dial. It has an adjustable nose for width, so if the padding isn't quite correct, at least I can figure out width with this one (or so I hop).

Not a ton. Had a bike fitting ages ago and was recommended for a selle smp composit.

http://www.probikekit.ca/bicycle-saddles-seatposts/smp-composit-sad...

I have one on my roadie and time trial.

See if the LBS is willing to let you try a few.

Edited by simpsonbo 2015-01-15 12:16 PM

I go minimalist when it comes to padding. If you call a fake leather cover padding. My MTB has some minimal padding.

Had to settle for the YMCA treadmill instead of the track for interval day.

Did 4 x 5 x 200 (simulated) except I did # 20 as a 400. I hurt now. I am dreading tomorrow. Some foam rolling is in order once I get home.

This is the absolute hardest workout I do (track day).

17 hr shift at work, inc 10 hrs overnight. Managed a 3 mile run with intervals for the first time!

Need to sleep now as back for a night shift again tonight!

Shifts that go longer than planned can be a drag. Feeling under the weather today. Swam 2400 and didn't push it. Little dude has his track meet. I might try to run outside between events if I feel better.

We have a masters meet on Feb 7. Looks like I will swim 400 IM, 200 Fly and not sure for 3rd event. The meet is laid out with 3 event groupings and 2 breaks. 200 Free is my preference by it is same grouping as 200 Fly.

I could do 200 I'M, 100 Back or 200 Breast... not doing 50 Fly or 50 Free unless its a relay, ever.

I will start posting my full swim program on another thread. I will post a link.

Edited by simpsonbo 2015-01-17 9:29 PM

Just returned home from my Local cycling clubs reliability Trial.
60 miles and 2600+ ft of climbing. This was a social ride with friends and therefore spent most of my time in HR 3.
Plus one of our group has a niggling acl injury.
Just over 4 hours including a brief stop at the mid check point! A few PB's on last year too

Enjoyable day!

great work....!

just getting ready to head over to the track. I will try to get a run in at some point between events. The meet is on the standard 200m indoor track which is next to the speedskaing oval which has a 450 m non standard track around the ice surface. takes about a minute to walk from one to the next.

Question about swim intervals - 25m is pretty much all out sprint, but I'm assuming I'm aiming for consistency rather than simply going all out each lap. As in better to do each lap at 20s rather than start and 17s and be at 23s by the end of the set, correct?

Assuming the answer is "yes, aim for consistency", is the secret to doing lap 20 at the same speed as lap 1 pacing (leaving enough in the tank to be able to hold those speeds after 19 laps) or is it just pain tolerance (each lap is going to hurt more than the one before it, but you should be able to maintain your pace - it's only 25m, HTFU)

You Nailed it. I set my tempo trainer on these sets so I try to be consistent. Could be 25, 50, 75, 100, 200 but I set a goal pace and then try to hit that.



side note mini me ran pretty good in his meet. Focus is for sure his weak spot and really he turn 8 in 5 weeks.

1/19/15 Weekly Goal



Week 7 of C25K

2X strength workout

3X Indoor trainer workout


Try again to get my nutrition on a better path

Congrats to Minime! That's awesome. Good job!

I hope everyone had a nice weekend. I loved having four days off from work. The baby is due in 9 days so we spent a lot of time organizing and getting stuff together for his/her arrival.

I did manage to get some brutal workouts in. I did my first 20 min power test in the last two years and ended up at 268. I was hoping for 270, but it's not bad considering the amount of time I've taken off. Now if only my shin splints would go away. Worst nagging "injury" ever. I suppose it could go on like this through race season and I'd still race all right, but right now it sucks to only run once a week to test out the legs. It's been 3 weeks now with that stupid bruised feeling.

Not bad for an FTP test. I will be restesting myself in the next few weeks. Only rode 2x last week due to illness. Still not 100% but much better now. Hoping to be over 290 watts for mine. I usually test around 280 and was putting off testing until I got rid of my broken speedplay cleats.

The trainer has been helpful this winter. Most of my intervals were some decent wattages.