Fred D's triathlon training group CLOSED (Page 57)

My normal training week is usually 38 mpw run, 125 bike, 7k swim.

This week is going to be about 24 run, 100 bike, 4k swim (wanted to swim 6k, but being cautious with my shoulder).  Running intensity is about the same, biking still has some intensity.  Long bike will only be 45 miles, and long run 8.5 miles.

Next week will likely be...

Monday - 1k swim and 3 mile run
Tuesday - 3 mile run and 1 hour ride (middle 35 min at HIM pace)
Wednesday - 3 mile run and 1k swim
Thursday - Rest day.  Travel, packet pickup, put bike together, 10 minute test ride.
Friday - 700m swim (this is just play time really), 10 mile bike or 2-3 mile run.
Saturday - Crush Lance's dreams. 

Monday thru Wednesday, each workout is optional except for the Tuesday bike.  If I feel I need rest, I'll take it...but that's the plan.  Of course Saturday's workout is not optional either...

Oh sucks! Just found out Chrissie Wellington's appearance for her book tour tonight is cancelled! I was really excited.

What bad luck I seem to have - we went to Hawaii in 2010 as spectators for IMWC as part of our honeymoon and i was super excited to see her - i think she's super inspirational - and, as we all know, she didn't race ...  and today- hahaha - no word on re-scheduling so far.

We are just sticking around home as well.  Got a big workout planned tomorrow morning but the rest of the weekend will be pretty light.  Planning on quite a bit of boating and drinking 'frescas' on Lake Michigan...supposed to be 90 and humid sunday/monday.

staying home, 3 more days of bike/run or bike/swim, with about 3 hours biking a day.

the LI Sound should be warm enough for me to get my annual Memorial day OWS in, and we will be at the beach all day Monday.

Tuesday will be a rest day

Wednesday will be 4.5 mile run/swim

Thursday will be hour bike easy pace

Friday will be 5k run easy and swim

Saturday will be 30 min w/u  10 mile TT, 10 mile return trip soooper easy

Sunday Rev3, an uphill swim (I swear it is)  56 miles of GFY and 13.1 of I've already told you once.

Patriot is the important race, if i blow up at Rev3, then i will chalk it up to a learning experience for Patriot.

Just got good news from the LBS.  They are going to let me use their race wheels for my upcoming race.  I have never used race wheels before...just my stock wheels.  It is likely going to be a 90 front with a disc rear.  I am pretty dang happy about this! 

I was talking to the Owner, who is a TT champ in Michigan, and he is really going out of his way for me.  The only issue is they are tubulars which I have never used.  He is going to try to find some clinchers between the 3 stores he owns so we will see.

yes, Rudy, good luck!

You know your decision to focus on bike racing for the foreseeable future is interesting to me as I was having similar thoughts rummaging around in my head during my run yesterday. I was traveling and went for a run in a state park with which I was unfamiliar. The trails turned out to be really rugged single track, exactly the kind I have been avoiding since I started IM training. I had a blast - it really is the kind of running I like the most. The only thing that would have been better is if I had a compass and was bush whacking a bit. On the way I hooked a toe and took a tremendous tumble, and of course immediately remembered why I have elected to avoid single track for the past year-and-a-half. I am in year two of a three year plan to see just how fast I can get at the IM distance and if all goes well at lake placid in july I have the bone island HIM in January and then Leadville 250 in April, then some undecided IM in late summer. After that I am now thinking it might be fun to go back to ultra trail running or sub-24 hour adventure racing.

So thanks for getting me thinking - maybe Fred will even have a mentor group for folks that are doing everything but triathlon!?!

LOL...yeah, everytime one of those threads come up...should I get a road bike or a tri bike...you see the overwhelming crowd say tri bike...I love my tri bike, and my road bike collects dust.

I couldn't be more opposite...and I'd have no problem if tri bikes never existed.

The race simulation went pretty well this morning although I did end up having to bike indoors as it has been raining all morning.  2.5 hours on the trainer blah.  I was really looking forward to getting outside.  I had everything ready to go last night and wake up and pouring rain.

Anyway the ride was solid and run went very well so that is a good thing.  Now I can really enjoy my weekend!

RE: the tri vs. road bike.  I rented that road bike down in FL and it really did not fit me very well.  But, I noticed that the wind really frustrated me on the road bike.  With my tri bike I can tuck in and avoid it which mentally is alot easier to deal with.  I imagine if I was climbing alot or riding in groups like some of you the road bike would be a better choice.

Unfortuantely, I ride my bike on the trainer mostly anyway so it doesnt matter.  And...I dont have the dough to shell out for another steed.

Just won the Kratz Family 5k (yes, my family maps and runs a 5k while on vacation). GPS had the course at 2.9, and I finished in 22:25. Would translate to a 23:47 on a 3.1 mile course. Either way, it's WAY faster than I thought I'd be.

I'm much more confident about Quassy next weekend. 

I think moving to AZ was exactly the change my training needed. I'm much happier in the hills and on the trails than I was on the roads in FL. I found faster runners and bikers to train with.

Shout out to Ryder Hesjedal - so proud of the first Canadian to ever win a Grand Tour.

mndymond - 2012-05-28 12:25 AM

GoFaster - 2012-05-27 8:41 PM

Shout out to Ryder Hesjedal - so proud of the first Canadian to ever win a Grand Tour.

Woooooo wooooooo! I saw him a few summers ago when I was in Victoria. Pretty awesome!

It is pretty amazing! Big big accomplishment!

I also saw him a few years ago after he'd had his good showing at the Tour - he was in town for crit - it was super cool!!

Couple of questions:

Nutrition - practising nutrition.  I need to focus on this a little bit more, cause I don't do think I do a very good at it.  Just over a 3hr ride yesterday and I ate one banana, one granola bar, and had a about 1 3/4 bottles of gatorade (plus some sips of water).  So in total, I only took in about 300-350 calories, which seems very low in comparison to what I "should" take in for HIM racing.  I'm currently at 149 lbs.  The ride was right around 200 watts which is about 80-82% CP at the moment, and I felt pretty good at the end although the legs were starting to feel the fatigue.

Second question - the power I put out on the ride.  Pushing over this 80% range for longer rides seems difficult to me.  I read a reasonable amount about people riding 85% for hours, but that few watts mextra seems like it would be bit of a challenge.  Admittedly I worry about blowing up on a ride and then ruining training for a couple of days cause I need to recover.  The other part I should add in, my HR has actually been quite low lately for these rides.  So my concerns are more on the power/endurance side and less about the cardio piece since that seems to be fine.  I keep thinking I should push harder cause the HR is low, but I don't know that the legs would agree.

So I'm looking for the best way to increase the power on the bike for the longer rides.  Should I curtail the power a little bit - say 75% for 45min, then bump to around 85% for 45min to an hour, then down to 80%?  What are some good ideas to help me get stronger for longer on the bike?

Thanks everyone.