Fred D's triathlon training group CLOSED (Page 52)

Sounds like you are making the right decision Fred.  Have a great weekend in DC.

Question for the group - what are people's thoughts on a 2 a days for the same sport?

I've only done it with the bike.  Such as a 50-60 minute ride in the morning, with maybe 20-30 minutes of really hard hill work...then a 60-90 minute ride in the afternoon.  I found it worked well...really opened up my legs in the morning, with little effect on the 2nd ride.  Much better than trying to do a 2-2.5 hour ride.  I could fit more high level intensity by breaking them up.

I imagine if I did this with the swim, it would be similar...trying to maximize intensity in both workouts.

Of course for the run...at least one of the runs would have to be really easy.

Neil - doubled up runs can be used effectively as a very occasional alternative for a long run if you simply do not have time to get the long run done all in one shot. The long run is always better of course.

I have also doubled up runs when I am training for ultras over 50k, as well as relay-style stage races (like Ragnar) and adventure racing. If I was one of those nut jobs racing Triple T this weekend I probably would have incorporated some into my race-specific prep for that as well.

Fred:  Glad that you have some clarity and can just concentrate on getting recovered.  I think its the right call.  How come the doctor wants you to keep running short/EZ as opposed to just staying off it completely awhile?  I am sure there is a good reason just curious.

Enjoy the time with your family this weekend...sounds great!

Neil:  I only do them sparingly.  I usually have one of the workouts designed as an EZ ride/run.  The two swim workouts could both be quality though.

I got re-acquainted with the dunes and trails along Lake Michigan this morning.  Nice that the sun is coming up at 6:15 now so I can run back there with some daylight.  Some good hill work.  Also had a good swim.  This happens alot where I go to the pool tired and sluggish and end up with a great swim.

hour fifteen on trainer last night

7 mile run tonight

3-4 hour ride followed by a 5k brick run tomorrow, while i am not a big proponent of bricks, i really need the miles for my mental state

Sunday is the Rev3 preview ride, so i will probably be 3-4 hours there and then a 5-6 mile run afterwards, previewing the first half the run course.

if all goes well, i should be in a much better mental state about my fitness, if it sucks....i am in trouble.

Good luck racers - looking forward to reading of the successes this weekend.

Hopefully I am beginning to get a handle on my summer routine - one thin g new is that I have joined masters swim a couple of week so that has boosted my yards a bit. I usually swim in the 3200 ~ 4000 yard range for each trip to the pool the first two masters practices have been in the 5000 range. It is a good, friendly group and best of all the pool is outside.

Today was just an hour of strength; Tomorrow is a 1:10 OWS followed by a 4 hour rolling terrain bike - no big climbing yet, but I am itching to get back in the mountains. Sunday is a 1 hour run with 3x1 mile "quick paced" intervals.

That is one hell of a training weekend Rudy!  In general I agree that the 3 hour ride with a 5-6 mile pace run will give you a good reality check of where you are at.  I plan to do the same.  How are you planning to structure those 2 days effort wise?

Commuted to work for the first time in nearly 3 years this morning.  Well...3 years ago I only lived 6 miles from the office, now I live 18.5 miles away.

It was fun.  Mostly bike lane, some MUP, and some just on the road.  It was a good mix of just cruising, and some occasional harder efforts.  Will likely use a different wheelset with flat resistant tires though.  Some areas with quite a bit of glass.

As hard as i can go on the bike both days (I have a feeling that the Sunday preview ride even though it will be an "A" group will involve a lot of waiting for stragglers) so i hate to go easy Saturday and have the same issue Sunday.

The run Saturday i will try to do at HIM pace or roughly 8:30 or so, the run Sunday will be recovery pace of about 9:15-9:30.

we will see what happens when i post on Monday, lol

I got tired just reading about your upcoming weekend. 

You know, I was just about to post how I'm practically a fish because I just pulled off 5 straight days of swimming and was all proud of myself.  The I read your post and your two Master's practices match my week of swimming.

You suck....

I just realized it was National Bike to Work Day...I had no idea...what are the chances, LOL.

Neil - too funny! 5 days in a row beats two days in a week every single time, no matter the distance. I'll make a wager though: let's add it up at the end of the month and see who really sucks. Right now you are out in front. I should be making up some ground tomorrow, but next week I am traveling a lot and probably will not be able to swim much... I love me a good race!

Well... I crashed.

I was going ~17mph and hit a bump. Manged to bend my rim and snap two spokes. Lost controls when my rear wheel just stopped. Managed to slow down a bit before launching myself over the handlebars. I was with friends who took good care of me. Cracked my helmet, but no signs of a concussion. Thought I'd just need to fix the wheel until I saw this:

It's a nice dent in my top tube. Stopped by a Fuji dealer who said while I probably could ride it, it wasn't a good idea. So, I'm bike-less for now. Waiting on words from the shop about Fuji's crash replacement policy, but the bike is 10 years old, and I'm not thinking it's going to be anything spectacular.

Soreness is setting in. 

I'm glad I'm ok, but I'm bummed. Anyone got a small bike or frame laying around that they're not using?