Consistency Equals Success (Page 52)

All set up now and ready to go on TrainerRoad. I have group ride tomorrow with the local Tri group but I will have the bike on the trainer Monday and only time will tell if I can hang!!

Adding this mornings 1'13" run thru the park. Looking forward to a long 30+ ride tomorrow and long run on Sunday in the newly arrived COLD weather!

Looks like Jackie is going to have a little bit of rain on her bike portion of the MiamiMan 70.3 on Sunday. I've yet to ride my bike in the rain but I don't think its something to be taken lightly. Be safe JackieP!!

Mitch 06 04:58:55
Dennis 07 09:51:44
Joe 05 04:31:00
Jim 05 04:10:10
Sam 03 02:00:00
Jackie 03 03:03:30 (no I didn't plan this)
Ellen 01 00:26:38 (fixed Ellen's total workout no)
Mark Z 04 04:35:00
Gabe 3 05:36:45

I forgot if you have a power meter or if you are using virtual power? What trainer do you use? Other fun question - when's the last time you tested your FTP?

No Power Meter and I have a Cycleops Fluid Trainer 2. I have never tested FTP but when I registered I left the FTP at 200 and read that I would be tested when I started the training.

Correct - you can choose to do the 8 minute test as your first workout and it will compute your FTP.

There are a host of different ways you can estimate your FTP (1 hour power). The best way is to cycle for an hour as hard as you can and look at your average power during that time. The issue is that absent a race many people don't have or want to have the fortitude to complete a 1 hour all out effort. Therefore the result is often not as true as possible. With that in mind other testing prtocols have been developed. The 8 minute test is one of those. This involves a warmup followed by two 8' all out efforts with a recovery period in between them. Trainerroad will average you power generated during those two intervals and then take 90% of that average as your FTP. It has good on screen instructions during the test regarding your effort levels, etc. Basically, every two minutes it checks in to see how you're feeling and to give you guideposts on how you should respond.

There is a learning curve on these tests. Your first couple times you will learn alot about pacing and effort levels. As time goes on you will get better. I typically have some pretty raging music playing in my ears as I try not to watch the clock. It's usually me counting the seconds until the agony ends. Have fun on your test!

15 k run this morning including 5k parkrun.

Mitch 06 04:58:55
Dennis 07 09:51:44
Joe 05 04:31:00
Jim 05 04:10:10
Sam 03 02:00:00
Jackie 03 03:03:30 (no I didn't plan this)
Ellen 01 00:26:38 (fixed Ellen's total workout no)
Mark Z 05 06:05:00
Gabe 3 05:36:45

Mitch 06 04:58:55
Dennis 07 09:51:44
Joe 05 04:31:00
Jim 05 04:10:10
Sam 03 02:00:00
Jackie 05 04:53:00
Ellen 01 00:26:38
Mark Z 05 06:05:00
Gabe 3 05:36:45

Bib #335 MiamiMan Triathlon

Go Jackie - be safe and have fun this weekend.

@Dennis - don't go with 8' test - do the 20' test as that will give you a truer FTP and will be humbling. The test is really tough and designed to be that way. If you really want a beast of a test do the Sufferfest Rubber Glove. Ouch!

Adding 35' swim on Friday.

Mitch 06 04:58:55
Dennis 07 09:51:44
Joe 06 05:05:00
Jim 05 04:10:10
Sam 03 02:00:00
Jackie 05 04:53:00
Ellen 01 00:26:38
Mark Z 05 06:05:00
Gabe 3 05:36:45

GOOD LUCK JACKIE!! Be safe if you get wet.

Did a minimal run(32') for a point yesterday after getting home from the first day of SNOWBOARDING!! I think my total time will suffer due to slope time...

Mitch 06 04:58:55
Dennis 07 09:51:44
Joe 06 05:05:00
Jim 05 04:10:10
Sam 04 02:32:00
Jackie 05 04:53:00
Ellen 01 00:26:38
Mark Z 05 06:05:00
Gabe 3 05:36:45

Another solid run with my dogs. Felt good to get after my pace after a few days of feeling sluggish.

Mitch 06 04:58:55
Dennis 07 09:51:44
Joe 06 05:05:00 
Jim 05 04:10:10
Sam 05 03:08:00
Jackie 05 04:53:00
Ellen 01 00:26:38
Mark Z 05 06:05:00
Gabe 5 07:39:45

What kind of dogs?

Yesterday - 20 minutes swimming while my 4 year old had swim lessons. (She already has learned the freestyle and backstroke, and she's working on the back stroke and the dolphin kick now. She seems to really enjoy it and I'm interested to see how she progresses.) Later did 90 minutes on the drainer (trainerroad Baxter) during the first part of the Michigan College Football game.

This morning - 45 minutes on the drainer (trainerroad west vinette).

Left Foot starting to feel like it might be healing. Being the outseason, I'm happy letting it rest a couple more weeks. Focusing on cycling and getting in a swim routine. Also focusing on weight loss. I'm down about 3 pounds since my HM.

Mitch 08 07:34:23
Dennis 07 09:51:44
Joe 06 05:05:00
Jim 05 04:10:10
Sam 05 03:08:00
Jackie 05 04:53:00
Ellen 01 00:26:38
Mark Z 05 06:05:00
Gabe 5 07:39:45


Edited by trisuppo 2014-11-09 8:46 AM

Very tough race day. Started raining on the last lap of swim. Poured on the bike, lots of standing water on the road. Poured and lightning on the run. Lots of rough terrain on the run, off road stuff, and lots of water across the run path in multiple places.

I ended up with a 7:01 and third place AG, but it was definitely not the day I wanted.

1st place was 4:50 (smokin) and 2nd place was 6:17.

Thanks everyone for all of your support. I will do a race report later.

Congrats Jackie, I'm glad the lightning held off until the run. It would have been a bummer if they had canceled the swim like IMFL.

Those races look tough enough without the weather making everything slower and more miserable. But after being wet and out in the rain for 7 hours I bet a warm shower and dry clothes never felt so good!

Edited by sawyer1206 2014-11-09 6:11 PM

Great job in tough conditions! Surprised they didn't call the race with the Lightning? Congrats on the podium!! You rock!

2hr bike ride on Sunday and 40min run today.

Mitch 06 04:58:55
Dennis 06 08:38:31
Joe 05 04:31:00
Jim 05 04:10:10
Sam 03 02:00:00
Jackie 03 03:03:30 (no I didn't plan this)
Ellen 01 00:26:38 (fixed Ellen's total workout no)
Mark Z 06 07:15:00
Gabe 3 05:36:45

Jackie, congratulations! You endured really tough conditions and got podium finish! What an inspiration!

Edited by markz 2014-11-10 3:14 AM

So today is the first day of my new routine since the Downtown Y pool is closed until January and I can no longer swim in the morning. I attended my first group exercise EVER and let me just say it was a little more intense then I first thought. The Class was called CSI (Cardio Strength Intervals) and It literally kicked by butt for an hour, I thought I was in half way decent shape but after this mornings workout I am seriously questioning my actual fitness level!! I am very excited about the class and am looking forward to 8 weeks of torture 3 times a week!!

Adding Saturdays 30 mile ride and Sundays 2hr+ trail run to the challenge.


Mitch 08 07:34:23
Dennis 09 13:42:44
Joe 06 05:05:00
Jim 05 04:10:10
Sam 05 03:08:00
Jackie 05 04:53:00
Ellen 01 00:26:38
Mark Z 05 06:05:00
Gabe 5 07:39:45

30' in the pool at lunch

Dennis 09 13:42:44
Mitch 09 08:05:00
Joe 06 05:05:00
Gabe 5 07:39:45
Mark Z 05 06:05:00
Jackie 05 04:53:00
Jim 05 04:10:10
Sam 05 03:08:00
Ellen 01 00:26:38

45 minute runch. I will have to catch up later. I spent this weekend on the annual father son pheasant hunting trip, so no sbr but a lot of walking up and down hills through thick cover, rutted fields and swamps. Plus a lot of laughs with my son and college roommate, perhaps we had a little too much wine after the hunt too.

Jackie-Congratulations, I look forward to reading you report.

Dennis 09 13:42:44
Mitch 09 08:05:00
Joe 06 05:05:00
Gabe 5 07:39:45
Mark Z 05 06:05:00
Jackie 05 04:53:00
Jim 06 04:55:10
Sam 05 03:08:00
Ellen 01 00:26:38

Back from the camping trip, and I managed to get in a couple of on-purpose workouts. Also I think my younger sister is getting interested in training with me. =)
Would there be room in this group for her if she joins the site? I saw somewhere about there being a limit for group size, but I wasn't sure if that varied by group.

About the HR monitor, under $50 would be good, but I could go higher if I need to. (Sorry this answer is late!)

Dennis 09 13:42:44
Mitch 09 08:05:00
Joe 06 05:05:00
Gabe 6 08:43:15
Mark Z 05 06:05:00
Jackie 05 04:53:00
Jim 06 04:55:10
Sam 05 03:08:00
Ellen 03 01:49:07

Edited by gekkounonetsu 2014-11-10 8:06 PM

If your sister wants to join, she is in. Some of the groups limit size, we have not had that problem. The groups that stop taking people will post that they are closed. At the end of December, they will close the Summer group and open the Winter group. We all have to rejoin the group and re-post our bios. Mitch has already said he is willing to set up our group again.

Had to recalculate my totals for this month, something went missing along the process. Also, 1 hr ride this morning at 5am.

Dennis 09 13:42:44
Mitch 09 08:05:00
Mark Z 08 09:45:00
Joe 06 05:05:00
Gabe 6 08:43:15
Jackie 05 04:53:00
Jim 06 04:55:10
Sam 05 03:08:00
Ellen 03 01:49:07

Gabe, you are unreal! Best luck on a deal with your wife!

Edited by markz 2014-11-10 9:54 PM