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SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 53)
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 2009-12-31 7:57 AM in reply to: #2555972 |
Champion  6973      marietta |  Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSEDPOST EM'
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| 2009-12-31 8:16 AM in reply to: #2585738 |
Expert 1027 | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED jrj0924 - 2009-12-31 7:11 AM \SSMinnow - 2009-12-30 7:34 AM Tis Wednesday everyone.....if you're racing lay down the details! If not, who has a New Year's Resolution or a 2010 goal(s) they would like to share???? Oooo I love goals! Here are mine: 1. Finish a HIM (planning two this year so don't want to put a time down yet) 2. Run a marathon under 4:15 (planning 2) 3. Swim a mile under 35 minutes (I am SLOW!) 4. Become more confident on the bike (including not falling over due to my clipless pedals-stop laughing!) 5. Add in weight training more regularly Wow looks like I will be busy! Hope everyone has a safe and Happy New Year!!!! Nice looking goals, all should work well together! For 4, try and put your bike in a door way and practice clipping in and out or a trainer if you have one. After a while it just clicks and becomes second nature. The biggest thing I found to help is to lock one foot in, pedal with that 1 leg/other one resting on the pedal, and then get some speed before locking the second one in, you quickly realize what foot you naturally unclick to come up on stop signs or intersections, the first few rides, just make sure to really focus on "I have to unclip, I have to unclip" My first ride I did great until I got home, hit the driveway, up up up, slowing down, almost stopped, CRAP! unclip as I am teetering over, lucikly nobody saw me, just bruised my hip and my ego a bit. |
| 2009-12-31 8:17 AM in reply to: #2585533 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED jvanis - 2009-12-30 10:18 PM As an alternative to CT, look at a Kurt Kinetic Road Machine, they have the power output graph that can relate speed to power output while riding on the trainer and what it generally equates to on the road. They also sell a unit (wired is good enough while on the trianer) for about 80 bucks that will display power while riding on the trainer. For someone like me in Minnesota where it winter 6 months out of the year, that would not be a bad alternative. I've had a few conversations via phone and email with Carl Gubronson, one of the R&D guys over at Kurt about this. I'm not sure I agree or maybe understand the force curve comparisons. Specifically, wind resistance is cubed when speed doubles, sure, but the yaw angle is never static... so how can this comparison be made? Can you explain it, in dumb terms for me please :-). pm me your email and i'll send you one of the emails.... if that would help. Edited by fattyfatfat 2009-12-31 8:19 AM |
| 2009-12-31 8:22 AM in reply to: #2585767 |
Elite 4108 Calgary,AB,Canada | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED CyborgQueen - 2009-12-31 6:31 AM Am I allow to squeal like a girl...especially I *am* a girl? I just finished registering for my first Triathlon in May! *squuuuuuuuuuuuuuuuuuuuueeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaallllllllllllllllls* I wish I could go out for a nice run today...but alas, it's snowing in East coast. I so cannot wait to get back to Las Vegas and get a start on swim training as well. That is a great 1st triathlonfrom what I've heard......There were a bunch of girls that went down there from here for it last year. For most of them it was their first. Its a sprint right? One funny story I heard was that in the OWS, some of them were apologizing when they bumped into each other. GIRLS oops forgot to something.......***Snickers**** Edited by TrevorC 2009-12-31 8:24 AM |
| 2009-12-31 8:26 AM in reply to: #2585820 |
Master 1675 Suwanee, Ga. | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED
Not as pleased with either of these as I will be when I post next year. But they are an improvement over my first year. Steve | ||||||||
| 2009-12-31 8:43 AM in reply to: #2555972 |
Champion 9060 Charlottesville, Virginia | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED LOL, 45 minutes more of strength training today, 20 minute run and an hour bike ride so totals will go up a bit. December's totals: Bike: 11h 22m 40s - 204 Mi Run: 7h 16m 07s - 41.52 Mi Swim: 2h 51m 01s - 8200 M Strength: 4h 30m 2009 totals Bike: 110h 46m 32s - 1929.62 Mi Run: 169h 56m 21s - 1007.84 Mi Swim: 51h 46m 02s - 143050 M Strength: 6h 35m Football: 1h 00m Golf: 35h 00m Kayaking: 2h 00m Yoga: 2h 00m I'd say I crushed last years totals. Bike: 74h 22m 20s - 1191.81 Mi Run: 60h 43m 37s - 349.23 Mi Swim: 42h 18m 44s - 95515.61 M Strength: 13h 35m Golf: 21h 30m Hiking: 1h 02m |
| 2009-12-31 8:50 AM in reply to: #2585933 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED dalessit - 2009-12-31 8:43 AM I'd say I crushed last years totals. yup. i'd say so too. lol! great job. you too steve... ~ doubling the bike and swim is awesome!!! Edited by fattyfatfat 2009-12-31 8:50 AM |
| 2009-12-31 9:10 AM in reply to: #2584880 |
Master 1952 Guelph, Ontario | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED JHagerman - 2009-12-30 5:03 PM Reno8 - 2009-12-30 4:28 PM JHagerman - 2009-12-30 3:25 PM ... oh, yes - a good looking female. OK...that settles it....Now I KNOW those Docs do that on purpose. S But what young woman wants to come in and watch that?? Anyway - men, it's a good thing to give to your wife so she doesn't have to go in for a more difficult procedure. So for those who've had this done, how long before you were riding your bike or running again? I didn't get a specific answer from my doc - just a 20 lb lifting restriction for 7 days... but an absolute restriction for 72 hours. I'm not so sure that I'll be up for a jog anytime soon. i did that years ago and as it turns out my wife has a condition and had to go back onto the pills to rectify it. Sooo Sacrifice went for nada. Oh well never bothered me anyway. I had gone to see about a reversal at one point but when I got to the docs office he had been called away on an emergency. I took that as a sign and never went back. |
| 2009-12-31 9:26 AM in reply to: #2555972 |
Elite 4108 Calgary,AB,Canada | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED me....
Have a swim and a run today....So I'll get over 100hrs running this year. 2008 isn't really reflective as a quantitative comparison. But I like to look at it as in 2008 that is really all I did in 2008!! Kind of cool...I look at how far I s/b/r in 2009..And I went from Calgary to Dallas.... It's awesome when we can all look at these numbers at the end of the year. One more day until they get erased and we start over. | |||
| 2009-12-31 9:28 AM in reply to: #2585523 |
Champion 9060 Charlottesville, Virginia | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED losta - 2009-12-30 11:11 PM I see many here have computrainers, those that do, do you also have a PowerTap? If so can you give us a comparison of the two for indoor training? I have both and use both in training. PT is nice because I get watts inside and outside, when I race, the plan will be to race at a particular wattage so it is used in racing as well. CT is nice because you can do a few different types of workouts. It has a erg mode where you can ride without the computer, and it will change the grade from time to time. This erg mode can be used for a couple different workouts. Our coach sent Sam a CT workout where she is supposed to pick a gear and ride through the progressions he put in the workout. Then you have the 3d courses which have varied terrain, you can put the little metal guy on there also to race. If you are a good shopper both the PT and CT can be gotten for cheap (compared to their original price). I found my CT on craigslist for 300 bucks and got my PT for 500 from slowtwitch. |
| 2009-12-31 9:31 AM in reply to: #2585861 |
Expert 1027 | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED fattyfatfat - 2009-12-31 8:17 AM jvanis - 2009-12-30 10:18 PM As an alternative to CT, look at a Kurt Kinetic Road Machine, they have the power output graph that can relate speed to power output while riding on the trainer and what it generally equates to on the road. They also sell a unit (wired is good enough while on the trianer) for about 80 bucks that will display power while riding on the trainer. For someone like me in Minnesota where it winter 6 months out of the year, that would not be a bad alternative. I've had a few conversations via phone and email with Carl Gubronson, one of the R&D guys over at Kurt about this. I'm not sure I agree or maybe understand the force curve comparisons. Specifically, wind resistance is cubed when speed doubles, sure, but the yaw angle is never static... so how can this comparison be made? Can you explain it, in dumb terms for me please :-). pm me your email and i'll send you one of the emails.... if that would help. I have not gone into the depth of inquiry you have about the KK curve, but I take a few things as fact and a few others as information. Fact: Power as related to speed can be boiled down into an equation, there is some good info on Wikipedia for Bicycle performance and how power and output work including resistances. I believe the KK curve is built to factor in some factor of resistance due to wind and friction although it may not be specifically stated. Observations: My key observation is that my rides outdoors on non level rides (hills both up and down as well as flats) with varying factors of wind, I could push 19 MPH average over the course of 1-2 hours. I struggle to get my average to 19 on the trainer for any significant distance or even on shorter rides. The increased difficulty tells me that there is a factor somewhere in the trainer resistance curve that is building in for these external forces we see in real world conditions. While it may not directly correlate to speeds outdoors, I think if anything it is under stated for road use. Boiling it down my 18 MPH for an hour indoors will probably get me a mid to high 19 MPH speed outdoors. There are many factors we can't take into account, the biggest as you said being wind resistance. That is why so many times you hear people say aero trumps weight for tris. Especially with higher winds and yaw angles, acting like a kite will create a significant amount of drag, getting as aero as possible helps to minimize this. I may not have proven it out for you, heck I still question some of the logic, but boiling it down to the initial issue, wanting a trainer that can get you information similar to a CT, the KK RM and computer would be a good enough approach for me. I will still PM you my email, you have peaked my interest now. "Honey, this KK trainer isn't valid, time to upgrade to a CT" I am sure that will fly like a lead baloon. |
| 2009-12-31 9:35 AM in reply to: #2586100 |
Champion 9060 Charlottesville, Virginia | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED jvanis - 2009-12-31 10:31 AM fattyfatfat - 2009-12-31 8:17 AM jvanis - 2009-12-30 10:18 PM As an alternative to CT, look at a Kurt Kinetic Road Machine, they have the power output graph that can relate speed to power output while riding on the trainer and what it generally equates to on the road. They also sell a unit (wired is good enough while on the trianer) for about 80 bucks that will display power while riding on the trainer. For someone like me in Minnesota where it winter 6 months out of the year, that would not be a bad alternative. I've had a few conversations via phone and email with Carl Gubronson, one of the R&D guys over at Kurt about this. I'm not sure I agree or maybe understand the force curve comparisons. Specifically, wind resistance is cubed when speed doubles, sure, but the yaw angle is never static... so how can this comparison be made? Can you explain it, in dumb terms for me please :-). pm me your email and i'll send you one of the emails.... if that would help. I have not gone into the depth of inquiry you have about the KK curve, but I take a few things as fact and a few others as information. Fact: Power as related to speed can be boiled down into an equation, there is some good info on Wikipedia for Bicycle performance and how power and output work including resistances. I believe the KK curve is built to factor in some factor of resistance due to wind and friction although it may not be specifically stated. Observations: My key observation is that my rides outdoors on non level rides (hills both up and down as well as flats) with varying factors of wind, I could push 19 MPH average over the course of 1-2 hours. I struggle to get my average to 19 on the trainer for any significant distance or even on shorter rides. The increased difficulty tells me that there is a factor somewhere in the trainer resistance curve that is building in for these external forces we see in real world conditions. While it may not directly correlate to speeds outdoors, I think if anything it is under stated for road use. Boiling it down my 18 MPH for an hour indoors will probably get me a mid to high 19 MPH speed outdoors. There are many factors we can't take into account, the biggest as you said being wind resistance. That is why so many times you hear people say aero trumps weight for tris. Especially with higher winds and yaw angles, acting like a kite will create a significant amount of drag, getting as aero as possible helps to minimize this. I may not have proven it out for you, heck I still question some of the logic, but boiling it down to the initial issue, wanting a trainer that can get you information similar to a CT, the KK RM and computer would be a good enough approach for me. I will still PM you my email, you have peaked my interest now. "Honey, this KK trainer isn't valid, time to upgrade to a CT" I am sure that will fly like a lead baloon. I will say that the grades on a CT are much, much, much tougher than they are on the road. I thought my CT was broken when I tried to ride the Mooseman CT course last year, I had to stand on a good portion of the hills, and thought I was going to torque the bike out of the trainer I was straining so badly. The Mooseman course had one steep hill where people were weaving but not nearly as bad as it gets on the CT. |
| 2009-12-31 9:38 AM in reply to: #2586100 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED jvanis - 2009-12-31 9:31 AM fattyfatfat - 2009-12-31 8:17 AM jvanis - 2009-12-30 10:18 PM As an alternative to CT, look at a Kurt Kinetic Road Machine, they have the power output graph that can relate speed to power output while riding on the trainer and what it generally equates to on the road. They also sell a unit (wired is good enough while on the trianer) for about 80 bucks that will display power while riding on the trainer. For someone like me in Minnesota where it winter 6 months out of the year, that would not be a bad alternative. I've had a few conversations via phone and email with Carl Gubronson, one of the R&D guys over at Kurt about this. I'm not sure I agree or maybe understand the force curve comparisons. Specifically, wind resistance is cubed when speed doubles, sure, but the yaw angle is never static... so how can this comparison be made? Can you explain it, in dumb terms for me please :-). pm me your email and i'll send you one of the emails.... if that would help. I have not gone into the depth of inquiry you have about the KK curve, but I take a few things as fact and a few others as information. Fact: Power as related to speed can be boiled down into an equation, there is some good info on Wikipedia for Bicycle performance and how power and output work including resistances. I believe the KK curve is built to factor in some factor of resistance due to wind and friction although it may not be specifically stated. Observations: My key observation is that my rides outdoors on non level rides (hills both up and down as well as flats) with varying factors of wind, I could push 19 MPH average over the course of 1-2 hours. I struggle to get my average to 19 on the trainer for any significant distance or even on shorter rides. The increased difficulty tells me that there is a factor somewhere in the trainer resistance curve that is building in for these external forces we see in real world conditions. While it may not directly correlate to speeds outdoors, I think if anything it is under stated for road use. Boiling it down my 18 MPH for an hour indoors will probably get me a mid to high 19 MPH speed outdoors. There are many factors we can't take into account, the biggest as you said being wind resistance. That is why so many times you hear people say aero trumps weight for tris. Especially with higher winds and yaw angles, acting like a kite will create a significant amount of drag, getting as aero as possible helps to minimize this. I may not have proven it out for you, heck I still question some of the logic, but boiling it down to the initial issue, wanting a trainer that can get you information similar to a CT, the KK RM and computer would be a good enough approach for me. I will still PM you my email, you have peaked my interest now. "Honey, this KK trainer isn't valid, time to upgrade to a CT" I am sure that will fly like a lead baloon. LOL! AWESOME!! Right on. And by no means am I saying there is an issue with power, just the comparison of the KK v outside. All my indoor riding is done on my KK. I don't have a PT or Ct...too much beer money. wiki. uh-oh -10! ;-) here's from KK Kinetic Road Machine: P = (5.244820) * S + (0.01968) * S³
For example, to calculate how much power is produced at a speed of 16.1mph while riding the Kinetic Road Machine, plug 16.1 in for “S.” P = (5.244820) * (16.1) + (0.01968) * (16.1)³ P = (5.244820) * (16.1) + (0.01968) * (16.1) * (16.1) * (16.1) P = 84.4416 + 82.13017 Power = 166.571 watts The Kinetic Road Machine power formula is accurate for all riders because the variables experienced on an outdoor ride are controlled indoors. We are so confident in the accuracy of the Kinetic Trainer; we encourage you to try this test. Complete a 20 minute time trial on the trainer using a rear mount bike computer or Kinetic PC (Power Computer) Complete a similar ride on a flat course with a neutral wind. The distance covered will be within a range of + /- 3%. |
| 2009-12-31 9:39 AM in reply to: #2555972 |
Expert 1797 CHARLOTTESVILLE, Virginia | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Speaking of CTs, watts and what not - I may be on my way to turning into a bike number geek - NOT!!!!!!!!!! But seriously, I just finished my first tempo workout from my coach w/ all of my new fancy numbers. Definitely a little different type of training for me being as it was so specific and dialed in. It was good and I look forward to seeing how it translates to real world racing. Also the mental power was harder for me than the physical effort. I had to really focus on keeping my watts in the proper range on the CT while looking at my bike computer to make sure I was doing the proper cadence. So only a swim TT and 1.09m run left for 2009. Wow what a year. I'll post my numbers from 2009 and 2010 goals soon. Happy training!!!!!!!!!!!!!!!!!!!!!!! Don't party too hard. ;-) |
| 2009-12-31 9:51 AM in reply to: #2555972 |
Master 1690 Metro NY Area | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED I got off the couch on April 12th 2009. I'm totally committed to Triathlon, I did 4 sprints this past summer, next year Sprints, Olys and HIM. 2009 totals Bike: 118h 07m Run: 82h 15m Swim:42h 33m |
| 2009-12-31 9:55 AM in reply to: #2586128 |
Elite 4108 Calgary,AB,Canada | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED fattyfatfat - 2009-12-31 8:38 AM jvanis - 2009-12-31 9:31 AM fattyfatfat - 2009-12-31 8:17 AM jvanis - 2009-12-30 10:18 PM As an alternative to CT, look at a Kurt Kinetic Road Machine, they have the power output graph that can relate speed to power output while riding on the trainer and what it generally equates to on the road. They also sell a unit (wired is good enough while on the trianer) for about 80 bucks that will display power while riding on the trainer. For someone like me in Minnesota where it winter 6 months out of the year, that would not be a bad alternative. I've had a few conversations via phone and email with Carl Gubronson, one of the R&D guys over at Kurt about this. I'm not sure I agree or maybe understand the force curve comparisons. Specifically, wind resistance is cubed when speed doubles, sure, but the yaw angle is never static... so how can this comparison be made? Can you explain it, in dumb terms for me please :-). pm me your email and i'll send you one of the emails.... if that would help. I have not gone into the depth of inquiry you have about the KK curve, but I take a few things as fact and a few others as information. Fact: Power as related to speed can be boiled down into an equation, there is some good info on Wikipedia for Bicycle performance and how power and output work including resistances. I believe the KK curve is built to factor in some factor of resistance due to wind and friction although it may not be specifically stated. Observations: My key observation is that my rides outdoors on non level rides (hills both up and down as well as flats) with varying factors of wind, I could push 19 MPH average over the course of 1-2 hours. I struggle to get my average to 19 on the trainer for any significant distance or even on shorter rides. The increased difficulty tells me that there is a factor somewhere in the trainer resistance curve that is building in for these external forces we see in real world conditions. While it may not directly correlate to speeds outdoors, I think if anything it is under stated for road use. Boiling it down my 18 MPH for an hour indoors will probably get me a mid to high 19 MPH speed outdoors. There are many factors we can't take into account, the biggest as you said being wind resistance. That is why so many times you hear people say aero trumps weight for tris. Especially with higher winds and yaw angles, acting like a kite will create a significant amount of drag, getting as aero as possible helps to minimize this. I may not have proven it out for you, heck I still question some of the logic, but boiling it down to the initial issue, wanting a trainer that can get you information similar to a CT, the KK RM and computer would be a good enough approach for me. I will still PM you my email, you have peaked my interest now. "Honey, this KK trainer isn't valid, time to upgrade to a CT" I am sure that will fly like a lead baloon. LOL! AWESOME!! Right on. And by no means am I saying there is an issue with power, just the comparison of the KK v outside. All my indoor riding is done on my KK. I don't have a PT or Ct...too much beer money. wiki. uh-oh -10! ;-) here's from KK Kinetic Road Machine: P = (5.244820) * S + (0.01968) * S³
For example, to calculate how much power is produced at a speed of 16.1mph while riding the Kinetic Road Machine, plug 16.1 in for “S.” P = (5.244820) * (16.1) + (0.01968) * (16.1)³ P = (5.244820) * (16.1) + (0.01968) * (16.1) * (16.1) * (16.1) P = 84.4416 + 82.13017 Power = 166.571 watts The Kinetic Road Machine power formula is accurate for all riders because the variables experienced on an outdoor ride are controlled indoors. We are so confident in the accuracy of the Kinetic Trainer; we encourage you to try this test. Complete a 20 minute time trial on the trainer using a rear mount bike computer or Kinetic PC (Power Computer) Complete a similar ride on a flat course with a neutral wind. The distance covered will be within a range of + /- 3%. get a room you three you had me lost at hello |
| 2009-12-31 9:56 AM in reply to: #2586165 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED losta - 2009-12-31 9:51 AM I got off the couch on April 12th 2009. I'm totally committed to Triathlon, I did 4 sprints this past summer, next year Sprints, Olys and HIM. 2009 totals Bike: 118h 07m Run: 82h 15m Swim:42h 33m i love how you know the exact day. great job! |
| 2009-12-31 9:56 AM in reply to: #2585795 |
Master 1690 Metro NY Area | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Cool! I just signed up for Iron Girl Syracuse this morning. CyborgQueen - 2009-12-31 8:46 AM Lake Las Vegas Triathlon - IronGirl series, sorry, no men allowed! |
| 2009-12-31 10:00 AM in reply to: #2555972 |
Master 1952 Guelph, Ontario | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED
Not a good month in December but still increased overall in 209
2009 totals
Edited by Redknight 2009-12-31 10:01 AM |
| 2009-12-31 10:04 AM in reply to: #2555972 |
Master 1952 Guelph, Ontario | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED So when do we get an Ironman .........men only race. hmmmm oh never mind ......no Pace Booty
Edited by Redknight 2009-12-31 10:06 AM |
| 2009-12-31 10:45 AM in reply to: #2555972 |
Master 1539 Sin City | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED I got off the couch and put down my video games on July 7th (I think). First day I did 1.6 miles on my knobby run of the mill store bike with 8mph avg speed. 886 miles later, and one month off due to back injury (Uh, what the hell was I thinking doing 32 mile ride one weekend and completing 52 mile ride two weeks later with a 13 mile steep Hill climb, at 5% to 8% grade - Red Rock Scenic loop...dammmmn! Both were the longest ride at the time). I think that's pretty damn good for first time doing athletic sports besides skiing. :-) |
| 2009-12-31 10:51 AM in reply to: #2586191 |
Master 1690 Metro NY Area | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED I joined BT a day or so later and started logging. fattyfatfat - 2009-12-31 10:56 AM losta - 2009-12-31 9:51 AM I got off the couch on April 12th 2009. I'm totally committed to Triathlon, I did 4 sprints this past summer, next year Sprints, Olys and HIM. 2009 totals Bike: 118h 07m Run: 82h 15m Swim:42h 33m i love how you know the exact day. great job! |
| 2009-12-31 10:51 AM in reply to: #2555972 |
Master 1467 Small Town | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED My Totals: December wasn't planned to be low volume/distance, but it does appear to have taken that route... I still hit my running goal for the year. I think my bike goal was 1500, but I*secretly* wanted to hit 2k. I swam more than double my 08 time and distance and I feel better about where I am right now with my swims. So 2010: I don't have a run 'goal' per-say. I'm where I want to be with speed and endurance. SO maybe I'll try to up it towards 600 or more miles. But it's not my focus in 2010. Bike - I want to nail the bike this coming year. I'd love to break the 2k mark with style and increase my overall race avg speeds to 24/25 mph (up from about 16 mph in 2008) Swim - My focus of 2010. These last few months have been great for me in the water. Now I just need to translate to OWS / Racing. The swim has been my limiter for the last 2 years. I would have placed higher in a couple key races this year if I could have taken -3 minutes off of my swim time. My Race goal for 2010 - I'm not sure how to set a specific goal yet for Racine 70.3, but my general goal is to qualify for the IM 70.3 World Championships. Otherwise, I'd like to race the Oly distance for a couple of race, just for fun (with the secret hope of a podium finish). I'm thinking this year will also be my first full marathon.
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| 2009-12-31 11:04 AM in reply to: #2585820 |
Veteran 207 | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED 2009 totals: Bike: 228.5 hours, 3970 mi Run: 169.8 hours, 1258 mi Swim: 30.4 hours, didn't track all my distances Core and other workouts: 24.5 hours some random mountain biking, hiking, etc. 458.3 hours total Bike was down from last year, run was more, swim was way down. Accomplished goals from 2009: 1) Increase running volume and add more speedwork (run volume +21% over previous year) 2) <5:00 HIM (4:58 at Lake Stevens) 3) Continue to dial in nutrition (Nuun/Carbopro/Roctane) 4) HAVE FUN (done and done) Goals for 2010: 1) Major swim concentration 2) HIM goal times: Boise: swim = :38, bike 2:30, run 1:36, total 4:46 (and better weather!) Lake Stevens: swim = :38, bike 2:35, run 1:36, total 4:51 3) Run an ultra (at least a 50k) 4) HAVE FUN |
| 2009-12-31 11:18 AM in reply to: #2586349 |
Elite 4108 Calgary,AB,Canada | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED ryanp100 - 2009-12-31 10:04 AM 2009 totals: Bike: 228.5 hours, 3970 mi Run: 169.8 hours, 1258 mi Swim: 30.4 hours, didn't track all my distances Core and other workouts: 24.5 hours some random mountain biking, hiking, etc. 458.3 hours total Bike was down from last year, run was more, swim was way down. Accomplished goals from 2009: 1) Increase running volume and add more speedwork (run volume +21% over previous year) 2) <5:00 HIM (4:58 at Lake Stevens) 3) Continue to dial in nutrition (Nuun/Carbopro/Roctane) 4) HAVE FUN (done and done) Goals for 2010: 1) Major swim concentration 2) HIM goal times: Boise: swim = :38, bike 2:30, run 1:36, total 4:46 (and better weather!) Lake Stevens: swim = :38, bike 2:35, run 1:36, total 4:51 3) Run an ultra (at least a 50k) 4) HAVE FUN how can you change you avatar? that was the fastest avatar I've ever seen!!! |
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