login
DG's Group - We're FULL! 2010 here we come! (Page 6)
-
No new posts
|
 2010-01-03 6:23 PM in reply to: #2557130 |
Expert  843    Gilbert |  Subject: RE: DG's Group - We're FULL! 2010 here we come!More good news. I went for a run today and my knee didn't give me any problems. I had the same shoulder soreness but at least I could run!! |
| 2010-01-03 7:05 PM in reply to: #2591200 |
Member 37 Corpus Christi | Subject: RE: DG's Group - We're FULL! 2010 here we come! ~ AZ Sunshine ~ - 2010-01-03 6:23 PM More good news. I went for a run today and my knee didn't give me any problems. I had the same shoulder soreness but at least I could run!! AWESOME!!! After a hard fall its tough to get back up, but, you have to! Good to see that your running again! KEEP IT UPP! |
| 2010-01-04 7:33 AM in reply to: #2589905 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! KiwiJDRPH - 2010-01-02 8:33 PM I'm checking in! HAPPY NEW YEAR EVERYONE!!! Didn't make the Celtic Solstice 5 miler due to our humongous snowstorm of 23 inches over that weekend. I woke up at 6am, looked out my window and knew I'd never make it out of my development to downtown Baltimore. Some of the local diehards made it but I didn't make it out of my house until the next afternoon. Been sporadically running because of the weather. I need to use the treadmill if the conditions on the road are bad but I really hate treadmills because I do interval running and the treadmills at my gym aren't set up for treadmills. I'll have to figure out some speed work or try to lengthen my runs to get more distance in. Stop making excuses and the like! With the new year brought a new cold for me so I've been nursing that but feel like I should be able to make it to the gym tomorrow for a light workout since I've been slacking off over the holidays. Getting excited for a new year and a new racing season! Glad you are back in the swing of things. I slacked over the weekend and had a good ride this morning. Looking forward to a great year. |
| 2010-01-04 7:35 AM in reply to: #2590270 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! ~ AZ Sunshine ~ - 2010-01-03 3:18 AM Hey everyone. I'm back but not 100% yet. I'm sore as hell! This was my first bike accident and I'm very thankful I wan't going down hill at 35 MPH! I took a turn too fast and hit a brick subdivision wall in the Blvd. Yes, hit the curb and straight into the wall. UGH! I blew my tire and smashed the side of my helmet as I turned my face away from the wall. As a result, my shoulder took the full force of the wall. I was a mile from my house and I couldn't get ahold of anyone. I put my chain back on my bike and walked my bike the whole way home. When I got home everyone said I looked like crap. I decided I should take a shower and regroup. I knew things were bad when I couldn't take my clothes off. I couldn't lift my shoulder. My MIL had to come in my bedroom and undress me. Embarrassing! Everyone said I should go to urgent care and get checked out. I was going to try to sleep it off but I was in too much pain. Went to Urgent care and they said I seperated my A/C joint. 2nd Degree seperation. I didn't realize it at the time but I busted my knee. The shoulder was the biggest pain but as the day moved on I realized my knee was big and swollen. I also had a huge bruise on the opposite thigh. What a mess. They gave me vicodin and muscle relaxers. It helped but I was totally out of it. I've been off the meds except when sleeping the past couple of nights. Still in pain but I want to see how a walk/job goes in the morning. I have a half marathon in a couple of weeks I'd like to do if possilbe. Glad you are back. Take it slow and make sure you are healthy before launching full force into training. As far as swiming goes, can you do some kicks without moving the shoulder?I was totally getting into my HR monitor too. I think I was actually trying to get my HR up when I missed my turn. On top of it all I stratched up my new watch!! UGH. I'm hopefull I can get myself healthy for my March race!! I'm VERY nervous about the swim!! |
| 2010-01-04 8:52 AM in reply to: #2586375 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! irondg - 2009-12-31 12:16 PM jsiegs - 2009-12-30 9:43 AM You're not hogging time. That's what I am here for. Let me chew on your comments for a while. My first reaction is that someone that is 6' 1 should not be on a 57 frame. I am 5"9 and on a 56. That might be a reason for the cramps. irondg - 2009-12-29 8:47 AM jsiegs - 2009-12-26 7:49 PM OK - after looking at all of the video I think the best thing to do is get a bike fit. It looks like you are sitting too far back on the saddle which can hinder your quads and glutes from firing at the right times. Also, your hips sway back and forth which might mean your seat might be too high (or low). Both of these things might help contribute to cramping and "bike legs" when you transition into the run. It also looks like you are not far enough forward in your aerobars. But I like an aggressive set up so you might be fine, but with a potential change in seat fit you might find yourself a little more forward. Also, it looks like you are pressing down on the pedal to get your speed. Try and focus on the "pulling up" on the pedal for a while. That will promote a smoother and faster pedal speed which equates to crushing your last year bike splits. Finally, try and have your knees positioned so that they appear to "squeeze" your top tube. It doesn't do anyone any good to be in their aero bars and then have their knees in the "bow leg" position while pedaling. That works against the aerobar theory. Stay low, and hug the bike to fight the wind. Hope this little bit helps. Sorry it took so long to respond. Traveling and 2 kids and training got in the way. irondg - 2009-12-26 5:58 PM I'm lookin at it tonight. Hope to have some good feedback in the morning. If you can get a rear view it would be great. Not to get freaky, but what I would look for is how your hips are in position as you pedal. Especially in a real low/hard gear. It looks like there is a little sway in your body from the front, but a rear view would confirm or deny. You wanted it, you got it: http://www.youtube.com/watch?v=2CfTvCEOqqII shifted into a hard gear in the middle, you'll see when. Also, my trainer is built to rock back and forth and the front wheel is on a pivot, so its free to move, so I'm not sure if thats a good or bad thing for your purposes. Thanks again, looking forward to seeing how I can improve.Thanks for the info. With my position on the saddle, do you mean I just need to sit farther forward on it, or that I need to slide the whole thing forward? As for sitting forward I've had...*ahem*...issues with blood flow even with the cut away seats (both tri seat and regular road seats). I'm hesitant on the expensive bike fit because I'm on a road bike, so I'll never get a good Tri fit. I have a fast forward seat post and a tri saddle slid as far forward as possible. I'm afraid I just can't get any more aggresive than that. My issue is a combo of a short torso/long legs body with a Lemond frame who's geometry is working against me (long top tube). I've been really torn, because I just spent a lot of money on that bike last Jan (which was a mistake in retrospect). However, I just saw a 2008 Quintana Roo Lucero size L frame with wheels, bars and seat/post for $600 on craigslist and a SRAM Force TT build kit for $800 new online. I don't know much about geometry, but do you think that would do the trick and does that seem like a decent deal? I'm 6 foot 1, long legs, short torso, currently on a 57 Lemond, that is a little too long for me (however the seat post height is maxed out). Anything I should think about/try out if I test ride it? A bike shop sized me on a 56 Felt Tri frame, but it was a very quick sizing. Sorry for hogging all your time with all the questions. Both seem like good deals, but I am not a "go out and spend money" type of guy. I've never owned a road bike. Only tri- bikes. My wife has a road and tri and has not touched the road bike in 3 years. Although she won't let me sell it. As far as position, it just looks like you are sitting too far back on the saddle, but I understand issues as well. That position might just look funny on video. Can you move the saddle back a bit and see how that feels? Thanks again. |
| 2010-01-04 9:03 AM in reply to: #2591200 |
| Member 26 | Subject: RE: DG's Group - We're FULL! 2010 here we come! Glad your back at it. Don't push to hard that can lengthen your recovery time. Remember you can allways walk lots in the half marathon and still get a metal. |
| 2010-01-04 12:15 PM in reply to: #2557130 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come!
Note – The HR Zones are suggested. Once you begin to build your aerobic base you will have no problem staying in the zones. The goal is to knock out a great areobic 60 min spin and feel refreshed, not trashed – you still have many miles to run before the end of your race so lets try and stay aerobic on the bike so we’re fresh for the run.
Warm-up: 10 Min easy spinning – small chain ring (HR Zone 1) 5 Min easy spinning – big chain ring 15 rear increase your HR to Zone 2 Total – 15 Min
Main Set:
5 X 2 Min high cadence spin (big chain ring 15) sets at 80 RPM with 1 Min recovery spin between sets – Zone 2 15 Min
Muscle Endurance One leg spins: 5 X 1 min 1 leg spin set (both sides) with one min recovery spin between each set Resting “off” leg on a chair of trainer. Concentrate on pefect circles – focus on the pull back of the pedal not the push down. No slack in the chain. – 10 Min – High Zone 2
3 X 4 Min low cadence 50-60 RPM using big chain ring and 12! Concentrate on perfect circles. 1 Min recover spin between sets. – 15 Min – Zone 3 If you want to get crazy you can practice taking your feet out of your shoes and do 30 seconds of Wall Sits between the sets as well. Just be carefull getting off and back on the bike.
Fast Twitch: 5 x 1 min fast spin – small chain ring 15 with one min recovery bewteen sets – 10 Min Zone 3-4
Cool Down 10 Min easy spinning – bringing HR to recovery zone 1
|
| 2010-01-04 12:17 PM in reply to: #2592095 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! cat grimstad - 2010-01-04 10:03 AM Glad your back at it. Don't push to hard that can lengthen your recovery time. Remember you can allways walk lots in the half marathon and still get a metal. Good log! Does your HR "recover" easily? Meaning, when you maxed out at 147 did it take less than a minute or two to stabilize back down to Zone 1 or "normal"? The less time it takes to drop down, the more fit you are becoming. Good job!! |
| 2010-01-04 12:19 PM in reply to: #2591295 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! tizon - 2010-01-03 8:05 PM T, Good Log - your swim time is right on pace if you estimated right. Depending on the age group you race in you'll be in the top 1/3rd or so. And, it's only January.~ AZ Sunshine ~ - 2010-01-03 6:23 PM More good news. I went for a run today and my knee didn't give me any problems. I had the same shoulder soreness but at least I could run!! AWESOME!!! After a hard fall its tough to get back up, but, you have to! Good to see that your running again! KEEP IT UPP! |
| 2010-01-04 5:35 PM in reply to: #2581441 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! vibratingp00 - 2009-12-29 7:35 AM Sorry to hear that. Heal up quick. Good logs. Like an earlier post - can you tell how many minutes it takes to get your HR back down to a zone 1? |
| 2010-01-05 1:28 AM in reply to: #2592686 |
Member 37 Corpus Christi | Subject: RE: DG's Group - We're FULL! 2010 here we come! irondg - 2010-01-04 12:19 PM tizon - 2010-01-03 8:05 PM T, Good Log - your swim time is right on pace if you estimated right. Depending on the age group you race in you'll be in the top 1/3rd or so. And, it's only January.~ AZ Sunshine ~ - 2010-01-03 6:23 PM More good news. I went for a run today and my knee didn't give me any problems. I had the same shoulder soreness but at least I could run!! AWESOME!!! After a hard fall its tough to get back up, but, you have to! Good to see that your running again! KEEP IT UPP! We'll see, there is alot of guys that come down to snatch up some easy USAT points, im sure ill hold my own. t |
| 2010-01-05 8:14 AM in reply to: #2592678 |
| Member 26 | Subject: RE: DG's Group - We're FULL! 2010 here we come! The recovery is over one minute. my hr will drop 20 beats per min. ie. if i'm at 147 in one min of walking it will be at 127. |
| 2010-01-05 8:42 AM in reply to: #2594543 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! cat grimstad - 2010-01-05 9:14 AM The recovery is over one minute. my hr will drop 20 beats per min. ie. if i'm at 147 in one min of walking it will be at 127. Fantastic! |
| 2010-01-05 10:26 AM in reply to: #2557130 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! Weight Loss Goals Anyone have any goals to shed some pounds? I do. I need to lose 8 lbs by March 1st. My first tri of the season is March 20th. Besides exercise and diet I am looking for some other ideas. What do you guys have? Let's share some ideas and help each other reach our goals by holding each other accountable. |
| 2010-01-05 12:53 PM in reply to: #2557130 |
Expert 843 Gilbert | Subject: RE: DG's Group - We're FULL! 2010 here we come! Are we going to do our weight loss competition? I need all the motivation I can get. |
| 2010-01-05 1:25 PM in reply to: #2595437 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! ~ AZ Sunshine ~ - 2010-01-05 1:53 PM Are we going to do our weight loss competition? I need all the motivation I can get. I'm in for it. Who else? |
| 2010-01-05 1:29 PM in reply to: #2557130 |
| Veteran 118 | Subject: RE: DG's Group - We're FULL! 2010 here we come! I'm back and I'M IN for a weight loss challenge. I want to drop 10 lb before march. |
| 2010-01-05 1:41 PM in reply to: #2594946 |
| Member 26 | Subject: RE: DG's Group - We're FULL! 2010 here we come! I am aiming for 20 to thirty pounds. I must do it before the real long distances start. After that I just get to hungry to diet. Keeping a food journel increases your chances of success by 30%. Be honest and write everything down. (even tastes) My biggest challenge is evening eating. Once all the workouts are done and there is nothing left to do but relax. That is when I eat. I am at 162.5 today. I challenge each of you to start a food journel tomorow. Just keep it you don't have to report what you eat, just write it down. This will be a challenge for me to I am bad a jouneling. |
| 2010-01-05 6:12 PM in reply to: #2595576 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! cat grimstad - 2010-01-05 2:41 PM I am aiming for 20 to thirty pounds. I must do it before the real long distances start. After that I just get to hungry to diet. A food journal is a great idea. I've tried it on Livestrong.com and some other sites and for me, I just don't want to take the time to pick every food I eat, find out the caloric intake and then log it. I will just add what I eat and when (time of day) in the notes section of my training log under the nutrition tab. Being honest is the KEY!! Keeping a food journel increases your chances of success by 30%. Be honest and write everything down. (even tastes) My biggest challenge is evening eating. Once all the workouts are done and there is nothing left to do but relax. That is when I eat. I am at 162.5 today. I challenge each of you to start a food journel tomorow. Just keep it you don't have to report what you eat, just write it down. This will be a challenge for me to I am bad a jouneling. |
| 2010-01-05 6:13 PM in reply to: #2595541 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! Chezz - 2010-01-05 2:29 PM I'm back and I'M IN for a weight loss challenge. I want to drop 10 lb before march. Glad you are back!!!! Can you start logging workouts? |
| 2010-01-05 6:15 PM in reply to: #2571811 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! vibratingp00 - 2009-12-21 5:42 PM Thanks for the HR post Damon. Ill also be trying to set up my charts for my zones as soon as my HR monitor shows up in the mail. Looks like a good "Cold" run today. Awesome!!! |
| 2010-01-05 8:28 PM in reply to: #2557130 |
Veteran 169 Falls Church VA | Subject: RE: DG's Group - We're FULL! 2010 here we come! Damon, tried out your interval workout tonight...it was pretty good. I really need to work on my one leg drills. But through the rest of the workout, I tried to focus more on the full circle. Thanks for the workout. |
| 2010-01-05 10:53 PM in reply to: #2557130 |
Expert 843 Gilbert | Subject: RE: DG's Group - We're FULL! 2010 here we come! I got back on the gym bike today - 30 minutes. Slowly ramping up again. |
| 2010-01-06 7:15 AM in reply to: #2596547 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! vibratingp00 - 2010-01-05 9:28 PM Damon, tried out your interval workout tonight...it was pretty good. I really need to work on my one leg drills. But through the rest of the workout, I tried to focus more on the full circle. Glad it helped. I'll post up some others this week. If you are not already, try and focus on the "pull up" on the pedal rather than the "push down" if that make sense. Doing that off season will really help your cycling strength and lend to a smoother motion for faster times. Make sure that you never have a "loose" chain while you are pedaling. Thanks for the workout. |
| 2010-01-06 7:15 AM in reply to: #2596787 |
Veteran 206 Auburn | Subject: RE: DG's Group - We're FULL! 2010 here we come! ~ AZ Sunshine ~ - 2010-01-05 11:53 PM I got back on the gym bike today - 30 minutes. Slowly ramping up again. Good for you! How are you feeling? |
|
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK