JeepFleeb's mentor group - FULL (Page 6)

Weekly Check-In:

I had a decent week, but missed some workouts early in the week. I did however get my long bike/run brick in which was great. I now have a little perspective of what I'm going to need to bring to the table for the half IM in June. This week will hopefully be a bit more consistent and I'm looking forward to my big weekend.

One issue I had on my long bike was nutrition. I was fine taking in nutrition...till it ran out. I carried 2 large bottles, but that wasn't enough to get me through the long ride. How do you manage this on a training level when there's no support? It was the first time I was riding the route, so I wasn't sure if there would be places to stop along the way. I toughed it out, but could definitely tell on the run that I was running on empty. 

I been dealing with a 5 month calf issue and started back running after taking about 6 weeks off of running. So far so good just keeping it slow and first. So things are looking up on the training. Wow do you lose alot in 6 weeks of no running.

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This is kind of what I figured I'd have to do. I'll probably try to find a middle point of my ride so I don't have to repeat the same route. It's tough enough to be out there that long without the boredom. I might look into an aerodrink or something I can mount to the seat for additional storage.

Edited by merickson73 2009-04-21 9:21 AM

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double post

Edited by AdaBug 2009-04-21 9:38 AM

Looks really kewl (looking to see volume). Would you stop to refill it if you ran out, Aaron? Sounds like you wouldn't use it for racing---I bet you live off the course don'tchya?

Do you have to suck on it?  The only reason I don't really care for camelbacks is I feel my breath rythmn is interrupted too much stopping to suck a bunch of water in.  More comfortable for me to intake if squirted from a bottle.

please oh please, let's remain adults, 'cause I know where this would go in a sophomoric conversation

Edited by AdaBug 2009-04-21 9:39 AM

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Here is a random question for you.....I lose track of my lap count swimming very quickly....anything over 150 and I start thinking...was that 200 or 250....I need to find a 50m pool is my first thought instead of the 25yd pool I am using....

Second question...I am just going to swim between now and Sunday for caveman.  It is a short 275yd swim.  My rough workout is going to be couple hundred warm up...then time myself on 275 (all out)...do 4-8 sets of 50 on 1:15 (avg around :40).  Throw in a couple sets of 100 at race pace...and warm down.  How might you mix it up a little or change it around? 

Just checking in. 

Things are kinda of crazy between work, school, family, and trying to squeeze in training.  I did manage to fit a quick run in yesterday at lunch.  Even though it was short I managed to finally break 7 min/miles and finished with a 6:39 pace.  I haven't run that fast in a few years.

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I always swim my first down and back (first 50) breathing on my left, then swim the 2nd 50 breathing on my right, and continue alternating that way.  This way I know that when I'm approaching the start and on my right, I'm coming up to finishing a hundred.  Makes it much easier to count for me.

It also gives me the benefit of training equally on both sides so that I'm comfortable in a race on either side, and I never get shoulder pain from favoring one side.

I currently use rocks since I also use a 25m pool.  Every 50m I move a rock over ~ works great and I've even received a few compliments on my "ingenious lap counter." 

**I should have kept reading...Aaron pretty much said the same thing with his coin suggestion!

Edited by Happychick 2009-04-22 2:39 AM

Happy Hump day all!!

I pretty much do this and it works great for me. I use a cheap Timex that I bought at Target. I can't count and swim, so every 100 I hit the button as I kick off the wall. It's dual purpose in that I don't have to count and after my swim I have all my splits. I also plan my workouts based on time, not distance. For instance, if I want to swim a 500, I know I swim faster then 2min/100 so if I swim for 10 minutes, I know I hit 500 and maybe got some extra bonus laps in. I plan all my workouts on time and then figure out the distance after my swim when looking at my watch.

During really long swims, this actually helped me figure out that I get distracted around the 15 minute mark. I'd have really good splits, then suddenly I would slow down by 5+ seconds/100 for a 300, then I would realize I had spaced out and speed back up. Knowing that really helped me mentally train and hold my pace consistent for longer sets.

I have some heart rate questions. I've always worn a HRM, but I'm super guilty of never actually training with it. I normally use RPE during and then look at it after my workouts to see how high I was. I was able to see my average drop over time on the run especially so I figured that was a good enough gauge of my improvements. Sometimes I glance at it during a run and compare the number to how I am feeling, but I never adjust or train by it. However, I am working on Jorge's winter cycling plan and it's all HRM based and now I have some questions, mostly about whether or not what I am seeing is normal.

First - I notice my HR jumps 5-10BPM when I sit up after riding aero for a while. It drops almost instantly when I drop back down in the bars. Is this normal?

Second - The difference in my HR at different RPEs is almost 10 beats different when I ride at night vs riding in the morning. Is this normal?

Third - I cannot raise my HR on the trainer. It seems that to get a heavy enough gear to raise my hr, my knees start to hurt. I had the same poblem in spin classes at the gym. If I do an easier gear and higher cadence, it still doesn't rise as much as it does outside. I notice 2 things outside - my cadence is much faster then on the trainer and my heart rate tends to be higher even though my RPE is lower. Does this negate all the work I've been doing on the trainer since I'm riding at such a lower heartrate indoors even though my RPE is higher?

Thanks for any and all thoughts on the subject!

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I am already ready to go home. I am ready to get a run in tonight around 6 then hit the trianer around 9. I am so thankfull for Netflix. I have to make up for tomorrow since I will be out golfing all day and wont get a chance to get anything in.  

Thanks for the info, it is very helpful! The reason I play with cadence is that I seem to hit a certain resistence where my knee starts hurting. So, I go just below that gear and then pick up the cadence a bit.

Day off today with beautiful weather so I'm heading out for a good long bike ride with my youngest son. Planing on a picnic lunch out in the park about half way through our ride.  Hope everyone has a great day!

Sounds like a fabulous day!  Enjoy!!!

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