Gordo Byrn's Group - FULL (Page 6)

mel.  thanks for all you did to put the list together!  its helpful to know whos who and who is all in the group.

hello everyone.

back from my 2 hr spin class - i affectionately call the SATURDAY SPINTACULAR.

awesome instructor (endurance athlete extraordinaire), awesome group of people taking the class (way cool vibe happening), an unbelievably great workout. 

no heart rate data unfortunately.  sorry Gordo. 

cuz im not in the habit of HRMing, i didnt think to put the gadget on before class started (watch and strap) and once we start, were off and pedaling, non-stop.

its my goal to have my HRM watch by next class (Jan3)  so lots of HR data forthcoming.

here's my 2009 schedule so far:

April 26 - mini sprint tri  (400 yd swim, 10 mile bike, 2.5 mile run)

May 3 - 5 or 7 mile leg in the PGH marathon (IF i can find a grp that wants to do the relay w me, if not no biggie...)

June 6&7 - MS 150 (cycling only, 2 days, 75 miles each day)

July 4 - 5K (totally a C race)

August 9/10/11(exact date TB published) - Sprint Tri  totally an A race   (700 m swim, 12.5 bike, 3.1 mile run)

Gordo.  trng question.  im doing the Sprint Tri 20 week balanced plan from this site right now. 

after i was done w this trng plan (end of Jan beginning of Feb) i was going to move on to the 20 week Olympic Tri trng plan BIKE FOCUSED again from this site. 

[i thought the bike focus would be good, since im looking at doing that two day, 150 event the beginning of June.]

though it certainly would prepare me for the 5/7 mile marathon leg, and w some added cycling, prepare me for the 150 race, it seemed like an awful lot of trng for the Sprint Tri come August.

i know its a ways down the line, just curious if you think there is a better way of going about training for all the events on my schedule, its kinda of an odd progression....

ttow!

Good morning everyone. Just got back in from my bike ride.

Weather held and I had an great ride outside for the first time since Thanksgiving. It was good - my sanity needed a break from the trainer. Did about 1:16:00 @ 15 MPH. It's hilly around here so there were some longer climbs mixed with rollers. Longest flat stretch is about 1/4 mile.

Nearly 20 miles total. Didn't do a great job with managing my heart rate (supposed to be zone 1 and 2). I can do it better on the trainer.

The 34 secs in zone 5 were right at the end of a steep out of the seat, smallest gear possible, ugh I might puke climb.

Here's the breakdown:

Okay Gordo - got that HRM watch yesterday used it this morning on the bike.  Did 22 miles in 1hr25 min. I looked at my HR every 18-20 minutes with the first reading five minutes into the ride. Here are the HR measurements:

120 - Five minutes into the ride

125-134 - In this range throughout the ride (90% of the ride)

140 - When I got out of the seat once and pushed it for a short period of time (just to see what would happen).

During the ride I tried not to elevate my HR (but I did want to sweat during the workout). So, I was in the steady to moderately hard categories given my age.  I felt comfortable (no discomfort in the legs or lungs).  I don't feel that I compromised my ability to back it up tomorrow.  My guess is that I should keep my biking workouts in this HR range?  Suggestions? 

I have a Jingle Bell 2 milers tonight.

3K on March 7th

5K on April 26 & May 9

Late June 1st Sprint Tri in Orlando

I am having an abdominal CAT SCAN on Monday.

Have fun on your run tonight! We're pulling for you!

Hope nothing too serious with the CAT Scan. 

2009 Schedule Below. I'm graduating in May and there's a possibility that we may move so I haven't planned anything beyond that.

Valentine's Day Run 5K
02/14/2009

Rebel Man Sprint Triathlon???*
03/29/2009

Steamboat Classic Triathlon???*
04/25/2009

GJCC Memorial Day Triathlon
05/25/2009

*Can't decide which to do. 

You're gonna do great! 

Writebrained - 2008-12-19 12:18 PM

12/19/08

Swim -  

 

1h 03m 05s 2550.00 yards 02m 28s /100 yards

W/U 6 X75 2 X 200 1 X 100 mod 2 X 300 1 X 100 mod 2 X 400 1 X 100 mod

 

 

Question -  what are you thoughts on diet soda?  Specifically the effects of carbonation on the body.

NOTE:  Today's swim was a challenge for me.  Using "Swim Workouts in a Binder". 

Love your quote about "every time I get hungy, I gain a pound"  - makes a lot of sense, steady fuel throughout the day. 

 Diet Soda -- like a lot of nutrition Qs... it depends.  If diet soda is replacing regular soda then... an improvement.  If it is replacing water then a step backwards.  So it depends on where you are going with it.  So it is a useful product for shifting away from a high calorie habit but it doesn't add anything nutritionally.

 How far can you hold your "mod" pace continuously?

 g

 Try this... walk/w-up at 3mph and see if that changes the HR response.  Report back quoting this whole thread so I see everything.

 Morning training is great because we actually do it -- late day training often gets missed.

 For weight loss -- focus on healthy nutrition across the day -- depleting during/after training is mentally attractive but that's not where the real action lies.  For most of us, improving the quality of our non-training meals is the greatest source of improvement.

 Morning training -- if you are going for less than 45 minutes then empty stomach would be fine but you'd want to eat breaky after.  Don't skip breakfast.  I always eat before/after training sessions -- at least some sort of snack.  Keeps me from getting dangerously hungry and overeating.

 g

 Just in case you don't know the triathlete in the picture -- Craig Walton from Australia -- an amazing athlete and very friendly guy.

10-15 minutes of swim cords... http://www.byrn.org/gtips/swimcords.htm then go for a run.  

Dag nab it, sorry Gordo I thought it was you, I thought thats how it was presented on the site where I found it.  I'm going to have to go back and double check and then do some more searching I guess. 

 It sounds counterintuitive but if you are training a lot and not losing weight then... (a) slow down; and (b) reduce the refined carbs (starch/sugar) in your diet - replace with fuits, veggie, protein.

Also make sure to eat lean protein (chicken, fish, beef, non-fat cottage cheese, non-fat greek yoghurt) with every meal.  I just use the nont fat dairy with fruit.

 Also make sure that you are not on a extremely low fat diet -- good fats are essential.  

More nutrition ideas: http://www.byrn.org/gtips/gtips.htm

 Keep in mind that the solution is a simple program based on real food -- we can get distracted/overwhelmed by excess info.

 g

Your plan makes a lot of sense to me and you'll learn a lot from the MS ride!

 The looks like you had a great ride -- keep that rolling!

 J,

 Take the option that seems the most fun.

g

GordoByrn - 2008-12-20 2:38 PM

Writebrained - 2008-12-19 12:18 PM

12/19/08

Swim -  

 

1h 03m 05s 2550.00 yards 02m 28s /100 yards

W/U 6 X75 2 X 200 1 X 100 mod 2 X 300 1 X 100 mod 2 X 400 1 X 100 mod

 

 

Question -  what are you thoughts on diet soda?  Specifically the effects of carbonation on the body.

NOTE:  Today's swim was a challenge for me.  Using "Swim Workouts in a Binder". 

Love your quote about "every time I get hungy, I gain a pound"  - makes a lot of sense, steady fuel throughout the day. 

 Diet Soda -- like a lot of nutrition Qs... it depends.  If diet soda is replacing regular soda then... an improvement.  If it is replacing water then a step backwards.  So it depends on where you are going with it.  So it is a useful product for shifting away from a high calorie habit but it doesn't add anything nutritionally.

 How far can you hold your "mod" pace continuously?

 g

 

My "mod" 100 yrd pace is just slightly below my race pace for 500 yrds.  (Is this too fast?  Too slow?)

12/20/08 workout

Easy 2.4 run with my wife.   20 min. indoor bike trainer.

Gordo,

went back to using the HRM today.  Did a treadmill run.  My goal was to keep HR 145-150.  Started running at 6 mph and HR 155-160.  Dropped to 5 mph, and HR was 150-155.  Dropped to 4.5-4.8 and HR was 150-155.  If I walked at 4 to get HR down, then it completely to dropped to 110-120.  So I stayed at 4.5 for most of the run.  Problems I had were boredom, and it felt too easy.  Even my wife asked if I was working.

Notes - Did my run today after playing in the snow for 3 hours.  I have been sick, and my airway has been reactive, but no fevers for >2 days.  Don't know if it had any impact.

Pros - Didn't sweat all over the treadmill and easily had a conversation with the wife and kids.

Cons - Bored, cut my normal run in half because I was bored.  No stress relief as it seemed easy to me.

What is my happy medium?

30 min on the trainer today...avg hr was 128 with max being 135...rpms ranged from 67-80 to try to keep hr under 130...as the time went on, the rpm had to decrease...I wasn't tired at all at the end and wasn't even sweating....it felt like I didn't work at all...is it normal to feel this way when starting out?

did some db squats, lunges and straight leg deadlifts after the ride...all on the bosu ball...then 5 min of stretching...

I feel your pain

 Wife running is always a good idea -- I train a lot slower than my wife so it was great when she was pregnant and didn't mind running my speed... 

 Your speed for 500 yds all out is probably close to V02max pace -- so slightly slower would be Threshold, or "hard" pace.

 You will likely find that your moderate pace is about 10s per 100 slower than your best pace for 1000 yards continuous.  It won't feel like that over 100 but that will be the correct speed for moderate.

 g

I'll slow'er down then...no problem.  The workout kicked my tail (I know, I broke a Gordo rule...I shouldn't have spent myself like that)   Lesson learned.

 This is absolutely normal -- when we start, we often expect exercise to feel like an all out effort -- burning legs, labored breathing... the guidelines are designed to help you learn how to work moderately and aerobically.  It is challenging but you will make rapid progress.

 Start slower -- everybody that posted a treadmill session so far starts faster than me.  Here's what I do... 10 minutes walking (starting at 2mph and building towards 4 mph).  By not spiking effort early, you will learn how to build the pace across the session so you can finish strong.

 Illness will have an impact on HR -- also a high intensity training program will likely result in more illness across a winter.

 Happy medium -- it is your call -- my recommendations are designed to make rapid endurance progress and achieve the fastest changes in physiology/performance.  

Hope this helps,

g

Yes, its normal -- try to insert some periods where your cadence is 88-92 rpm -- see how that feels to you.

 What everyone will notice with there programs... the challenge is not a single workout -- the challenge is putting together eight-weeks of consistent workouts.  

Focus on your consistency -- use your mental energy to get-it-done on the days you don't feel like it... rather than going hard on the days you do feel like it.

 It is a lot like racing -- we need to moderate during the periods that we feel good and endure in the periods where it is tougher.

g

We all make mistakes -- what separates the high-performers is that they are able to learn from their mistakes.  The combination of great teachers and a TON of mistakes is what helped me learn so fast.