Razorxp Group Is CLOSED (Page 57)

Nice bike Coach!  Tried posting a pic of mine but I need to reduce the resolution a little.  Not nearly as cool as yours!

An hour and a half on the spin bike yesterday.  Distances are off I've learned because of the way that the bike calculates distance, so I stayed in a specific power range.  For that 90 min, I played in the 270 - 285 watts range.  Did my orkout too late and presto! Could not fall asleep last night until 2:30am.  Ah well.

Bagged the workout today.  I moved a celing fan and dummy that I was, went up into the attic without a mask.  Still coughing sporadically 8 hours later.  That and still feeling the workout from yesterday told me I should take a day off.  I'm going to move today's workout to another day.

Lovely.  How are you liking the Adamo?

I for some reason am unable to respond to inspires directly at the moment.  Yes, the 65% was my target endurance goal for the 3 hours on the computrainer ...  The speed is what it is.  The power goal is the important thing and I was right on.  Could go higher but the coach gets what he sets it at.  I've learned harder is not always better. 

To others, thanks so much for the kind works.  They mean a lot.

Run went well. Did the whole two hours.  Was nice having someone to run with.  My longest run before that was 1:30 and that was around 9 miles.  Yesterday, my NikeGPS said we did 11.something but I think it's full of crap.  I'm not super fast but I run a sub 10min/mile and my friend is faster than me so he was pushing the pace.  I'm going to switch back to the Nike+ with the sensor on my shoe.  It was more accurate.

yeh-  i was talking 404 vs 808- i just did not know the names.  a few secs per 25 miles does not seem that big of a deal but your right it does look cool. 

btw- nice bike.

Hey Team.

Hope everyone is having a great day and I hope you are feeling better Deb.

Pool, weights and bike today.

KC

Hey Team.

Finally got back in the pool again today. No great shakes but nice to be back and my shoulder was a bit sore from sweeping during curling this past weekend so I took it a bit easier then normal. It was real busy but I managed to crank out 500 meters (in very small increments LOL). I did a lot of breathing technique work today and will continue doing the same for the rest of the week. Then came home, 30 minutes on the bike and a good lift workout with more curling tonight.

Good day overall I would say.

Have a great night everyone.

KC

(kcswiming.jpg)

(2loach[1].gif)

WELCOME BACK!

Welcome back, just remember to take your time back.

Thanks, once you get going it seems like you will do anything for a couple seconds. lol   If you get lucky online you can find the 404 for a pretty good price.

Ran and strength last night, swam this morning, bike tonight.  All good.   This is an update I posted for a couple of guys in an old mentor group that popped back into life today:

I am religious about the yoga and foam rollers these days.  Can't tell you what a difference they make in how my legs feel.  They are strong - my threshold power is back to within 2% of peak last year and it's only March.  Yet, my legs feel relaxed and supple when I'm not working out. I'm using the Triggerpoint Grid and bought the new Rumble Roller.  Look it up.  It looks like a Dark Ages torture device and it really gets down into the muscle like a good massage therapist.  But seems to work well. 

The run is going well.  I'm at 14 miles a week in three sessions, two speed workouts and one long run at an easier tempo pace.  Bought different shoes...I use Brooks Addictions but bought a pair of Brooks Adrenalines.  Used them for the first time last night.  They seem fine - less support, - so they are gong to be for short runs for now and the Addictions for longer.  If I develop any problems, I'll stay with Addictions. 

The swim - the masters coach is great and keeps tweaking stuff.  This time it was pulling my legs together to eliminate body twist and drag.   Really helped.  Times are down.  Effort is down.

The bike - my Vision Quest coach is really good.  Working on strength exercises over winter really helped.  Low cadence, high power.  Shifted to two lactate threshold drills last week.  They are 10-20 min. efforts near threshold power, then a short recovery and more LTs.   Just for fun, they toss in some VO2 max in the middle of it, 30-90 secs.  I feel really strong when I'm done.   Also one long base ride of 3 hours/wk.

Overdoing is always my issue.  I'm sticking right to the plan I'm given.  I add one short run because I need to get that speed up so my endurance cruising speed will be respectable.  If anything goes, it will be that 3rd short run.  But the reason I got hurt last fall was I peaked, did the HIM in 6 hours and 9 mins and then just kept right on training.  They told me to take it easy without firm direction and let me drift so I cut from like 17-18 hours a week to 10 and thought that was "easy."  Not.   After I was hurt they said I was supposed to do nearly nothing.  Now they tell me. I just kept at it because I love this stuff now.  I didn't know.  Now I do.  So I am relying on the massage therapy, the rollers, the yoga, the rest day (strictly obeyed) and working on workout nutrition before during and after to insure recovery. Using Hammer Recoverite and Whey Protein on major workout days.

I am on season 3 of this saddle and love it.  Originally bought for my wife and she hated it so I tried it and have not taken it off since.  If your not in areo they are not the most comfortable but when I'm on that bike I try to stay down most of the time. 

Hey Team,

I think I am on the mend, but still not quite right.  WOW, that'll teach me to not get a flu shot!

So my next question is.... I have missed a 2hr trainer ride on Sunday, a 2,450 swim, 45 min trainer on Monday and 30 min run & 1 hr ride today. I am a little freaked out by this!

My training plan has me taking tomorrow off as Thurs is a 'hard effort' run, given that I will likely still need tomorrow off, should I just hop back in, or try and make up lost ground?

Coach - That's one speedy looking machine! Nice.

I've read that one of the worst things to do is try to 'make up' missed workouts.  Your more injury prone doing that because your pushing yourself to hard and the effort isn't woth it.  Just mentally forget about them and keep going as if you'd done them.  I seriously doubt that even after a week you'd have lost much fitness.  Take it as a 'period of recovery'.

+1

Good afternoon Team.

I hope you are all having a great day.

I snuck a tread mill run in this afternoon and I am hoping to get another swim in this evening. I sure hope the pool is not as busy as yesterday.

Have a great night.

KC

^^This.  You'll come back faster if you don't try to make up for lost time.

So, ummmm, yeah.... I told my lovely fiance what my workout tomorrow looked like (which I am going to tweak), and she said "Holy Cow! What kind of race are you training for?!?  Don't overtrain yourself!"  So, like a smart guy who knows when to listen to his main squeeze (only squeeze for that matter), I looked.

I have an Oly on June 5th.  I'm training using an Oly to HIM bridge.  Why?  Cuz I felt like I could do the distances in the times stipulated.  So far so good.  So here's the question - should I peel back and get to an Oly plan and use the opportunity to build speed on top of an endurance base?  Or should I continue with the bridge plan and totally send the Oly when the time comes?

I welcome all opinions.  I'm kinda likin' the way I'm able to throw down the workouts, but the volumes feel a little big, for now.

And the type A in me says to HTFU, soldier on, and do the workouts.

I'm not allowed to coach (mentor rules) but I can tell you what I would do (atleast what I should do) Ease back in for a couple/few days to see where you are at with maybe 1/2 (or half speed) of scheduled workouts then see how your body is feeling.  If everything good just pick back up, it takes longer than a couple days to loose your fitness.   Just don't try and double up workouts because they were missed.  Hang in there you will be fine...

X3,  I am two weeks behind because of my back and I will have to let that time slide.  You are doing great, let it ride.

Rob, there are a million variables but I'll take a shot.  1) I worry you will burnout if the volume is big now (will get much worse) 2) Not much need for a 3hr ride if doing a OLY race. 3)what is your goal in the OLY (finish or race) I think you could finish today but if your trying to get faster then distances are not nearly as important. 4)  Quality workouts are much more important than just plugging away mile after mile.  5) Once the weather breaks things can get easier or harder (more activities to take away from workouts but nice out to workout)  6) What does your "squeeze" think about all the time? its very important she is behind all the training or life will not be fun. lol

Wish I could help you - I am just worried about getting to the other end of the pool!

Thanks team, I shall follow your advice and just go from here.

As the day progressed I felt more and more human. I'm excited to get back at it. I have just arranged for the first outdoor ride of the season on Saturday - 30 miles, should be fun!!

I just hope I don't need too many band aids - it's going to be my first outdoor ride with the clipless, and while I have been practicing like crazy clipping in and out, well, I'm not the most graceful of creatures lol