Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 56)

http://www.invisciddesign.com/A2.htm

Basically a mix between a bottle in a cage on the aeros and the profile design model

YEs, had the Planet X bars.  Hurt my wrists so went back to my old bars

I am just following my plan.  Not a whole lot of intensity involved yet.  Last week it started though.  I think I pushed it pretty good.  My bigger issue is time in the saddle though I think

Your like a moth to fire.  lol

Personally I have no choice but to strength train.  I don't get to do it often enough.  I have an imbalance that I paid dearly for during the training for my first HIM.  I got it fixed up with some ART and strength training but now I need to stay on top of it.  I could just stick to the hip but I honestly enjoy strength training and a little does a lot during the season.  I bump it up when I am not in the middle of HIM training cause I enjoy it.  But, I don't think that strength training will make me better at sbr (other then allow me to run pain free), and the attitude that seems to come with CF (not everyone has it of course) bothers me.

I thought this week's tip from one of the Tri Girl Coaches was pretty good. 

Cycling and Triathlon


•Training "Time-Management" - When comparing all the sports in triathlon cycling is the one in which you have the opportunity to make up the most time. This may not be true based on your background but it is typically the case. If you are going to invest extra training time, try to put a good percentage into this area. You will see the greatest time returns. Cycling is also extremely low impact and larger training volume is easily tolerated. Yes, I know you swimming state champ back in high school but you are not going to take 10 min off your 1500


•Swim to Bike - Don't start too hard!!! Period. This is the most common mistake people make. Get out of transition, get on the bike, slam it in a huge gear, and roll it up to 30 mph...for 2 min and then back down to 14, then coasting, then barfing. This is not a efficient approach and will cost you huge time. Let your body and legs come up to speed naturally. Use light gears to get the legs going, get settled in over the first couple minutes, and progress from there. Keeping an eye on cadence will help you a great deal


•Bike to Run - In the closing mile or even two of a triathlon it is good to select slightly easier gears, a slightly higher cadence, and start to open up your legs and breathing for the run. Sit up out of the aero bars, stretch out the upper body and chest/arms, and get yourself loose and relaxed. Roll into transition loose, relaxed, and ready to run. Bombing in at 35, dismounting from the aero bars, flipping over landing in a heap will not help your hematocrit as you bleed out on the ground, ultimately losing precious run time...

When it comes to the bike, if my plan calls for 100-105% (HR), I always try to aim for the 105% and hold on as long as I can. Of course, some days 105% HR is a lower speed/power than other days.

Based on schedule I would say I try to stick with the structured day off but usually end up taking day off based on how I feel which is usually the norm. 

My right knee is hurting today so there will be no legs today; heading for the pool tonight after work.

My main recovery is “active recovery”.  That works well for me but that recovery week is not too pleasant.  The following week is sweat. 
 
When I need it I take a full rest day that is usually not to restful.  That is because I’ll end up doing my honey do priority catch up list.  One year I shoveled over a ton of mulch 2 days before a HIM.  That race was a little tough for some reason.  I guess if I had been trained in cross fit I may have been better prepared. 

here, judge for yourself

http://connect.garmin.com/activity/147873753

i would say yes, i am going as hard now as i was last year in peak season. That is a good sign as i am 15lbs lighter than last year, so my power to weight is higher.

on another note, i was given a laptop for free, so i am going to use it for Trainerroad, once i get my ant+ stick, i will do a 20min power test and let you all know the result.