Big Steve's Group (Year Two) - CLOSED (Page 6)

Here is last week's summary for those that posted.

I've got 8 hrs of planned training for this week.  1:40 swim, 4:10 bike, 2:15 run. Need to start off the year on the right foot!  Have a great week everyone.  Happy New Year!

I've started today with running. I'm following the schedule (because I don't want to be injured)

4 x minutes walking and 3 minutes running. It's not much, but it's a start

Its definitely a start. Keep going!

Do you have a heart rate monitor? The best way not to get injured is to run in your zones. So doing intervals like this you can start out like you did but have the walking be in zone 1 and the running upper zone 2 and lower zone 3. Then as time goes one 4 minutes walk 3 minutes run becomes 3/4, 2/5, 6/1 as your cardio level gets better.

There's different ways to calculate your heart rate zones. The below link is the most basic, easiest to start out with and least accurate. But it's a great starting point.

http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html

Keep up the great work.

garrunning - 2012-01-02 3:04 PM A little reverse brick today 2 mile run speed work 16 minutes followed by a 90 minute spin class avg heart rate 156 max 182 should be equal to 38 miles on the bike at 19 mph avg. I should be getting my trainer this week and I will use that more then the spin classes. That and I will have cadence power and distance

The trainer is way better. While the spin bikes at my gym will give power and speed they are all calibrated differently and none are accurate. So one bike you'll be struggling to average 225 watts and another you're doing 300 like gravy. Drives me nuts.

Nice workout.

Thank you for the site. But I don't have a heart rate monitor? I just run on a level that I could talk when I'm running. I'm only 21 and I find it expensive to buy a heart rate monitor (for now) because I'm still studying. Later I would buy one, is that necessary if you sport a lot?

Sorry, came down with a bit of a stomach bug the other day and have spend the past few in bed.  (Not New Years party issues)

The only consistancy for 2011 was the need to constantly re-start training plans as the wheels tended to fall off the cart after brief periods of activity.

Weekly Totals

Bike: 0.00

Run: 3:18 - 19.08 Miles

Swim: 0.00

2011 Totals

Bike: 41:09 - 461.31 Miles (A lot of the time is in a trainer, and I don't typically log distance in a trainer. - This year I will, though at a consistant rate of 16mph)

Run: 67:31 - 393.85 Miles

Swim: 18:30 - 34,450 Yards

Strength: 3:20 (I HATE weights)

Disappointed that I missed my long run last week.  Hoping to stay true to plan this week.

Thanks y'all.

Hey Everybody. I've been off work since Thursday and tried to take a break from all electronic forms of communication and enjoy the 80-85 degree weather we are having here in Southern California.

Weekly Totals

Bike: 1 hr 48 mins - 27.16 miles

Run: 2 hrs 41 mins- 11.36 Miles

Strength: 4 hrs. (Olympic lifts & overall conditioning. No heavy lifting.)

My wife is starting over after having our first baby in April so these totals are with her. Yesterday I got out and did a ride with a few friends and did 38.75 miles in 2:27 including our breaks and stop to change a flat.

I have a question for those that are bike savvy, How long does it take for your hubs to go out on you and what happens when that happens? Haha...weird question.

Friends of mine are doing 2012 miles for 2012. How long do you think it'll take us to do that as a group?

85 degrees, wow you poor guy .  I had nice 5 mile run outside yesterday ... it was 39 with a brutal wind.

Can't answer your hub question since mine have not gone out yet.

2012 is a great bike mileage total group Q1 goal!!

Todd, I don't know how you handle training it that hot weather, I enjoyed my run in a nice cool 25deg with a brisk wind, I actually dressed too warm, but it should be just right for tomorrow with a low of 4.

Looking forward to getting back on a good routine, however it is starting kind of rough so far.

For recovery runs and rides stay in zone one.

For long runs and rides stay mostly in zone two but you can interval into zone three on hills or at the end if you want to do a fast finish.

For intervals use zone one for recovery and zone 3 and lower zone 4 for the interval.

What are your zones will depend on your age and fitness.

For me running is:

Z1 121-134

Z2 134-147

Z3 14-159

Z4 159-172

Z5 172-184

Biking is similar but 5-7 beats lower. Again these are lose standards and what works for one person might not for another. Also your numbers could be quite different than mine for the actual zone.

Found out that we now have a commitment for the weekend I was going to do the Columbia MD Olympic Tri.  Really bummed because that was where I did my first Oly and I was looking forward to seeing a serious improvement.  So in return to agreeing to attend our friend's function I got my wife to let me go do the Ironman 70.3 in St. Croix.   This one is definitely going to HURT !!!  Now I have that much more motivation to hit training hard for the next few months.

From the link below.... "The St. Croix 70.3 Triathlon features “The Beast”. This is the hill notorious for being one of the most difficult climbs in the sport of triathlon. St. Croix isn’t just about “The Beast”, the hill with grades up to 27%. The Ford Ironman 70.3 St. Croix is a conspiracy of difficulties packed into a 1.2 mile swim, 56 miles on the bike and 13.1 mile run. The conspiracy creates a concentration of difficulties tough to find in any other five half Ironmans around the world making St. Croix arguably the hardest single 1/2 Ironman on earth. Take the toughest swim from any 70.3 race, the toughest bike course and the hottest, hardest run and put them together in paradise and you have St. Croix. It is so much more than just a hill called The Beast."

More here....   http://www.bikesportmichigan.com/features/stcroix.shtml

How did you determine your zones? I am fairly new to the HRM world as well and would like to say I take advantage of training in zones but I'm so skeptical as to what my max HR is. According to 220-age it's 204 but I've never been able to push it above 187 So for my training I just try to make it average in the 160's for quality workouts.

Yes it is adding a couple characters to the end that seem to be the problem?  </p> , remove those and it works.

Sounds like quite the challenge! Nothing like committing to something like this to really motivate you! 

I forgot to post my totals for 2011.  Here are my numbers, which are mostly running:

Run

Count:    114 Activities
Distance:    386.17 mi
Time:    83:54:11 h:m:s

Bike

Count:    17 Activities
Distance:    109.41 mi
Time:    8:30:15 h:m:s

Swim

Count:  5 Activities
Distance:  9150 metres
Time:  6:50:00 h:m:s

From a running perspective, I did something pretty simple from Sally Edwards' book "Be a Better Runner".  I warmed up and then increased my heart rate by 10 BPM every 2 minutes.  When I could no longer speak comfortably, I marked that (158) as my threshold.  During races, I was able to stay at that threshold for a couple of hours without much of a problem. Over time, my threshold has gone up to around 163.

Here are a couple of links to Sally Edwards' site.

Foster Threshold Field Test

Heart Zones - Free Resources

Sorry for the delay. I've been battling a cold after going out for a ride to start off the New Year. Here's my totals for last week.

S: 874 yds (0:18:50)
B: 57.4 mi (4:39:18)
R: 0

http://beginnertriathlete.com/cms/article-detail.asp?articleid=633

The above article describes the most used method for calculating your heart rate zones and LT Threshold.