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Consistency Equals Success - CLOSED (Page 6)
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 2015-01-05 6:26 AM in reply to: 0 |
Master  1841     Sendai, Japan |  Subject: RE: Consistency Equals Success - CLOSEDFTP test today which took exactly an hour on the bike (test included 25 min warmup, 5 min all out, 10 min easy and then 20 min for FTP). I have not done one since Feb last year and took most of the intensity out of my cycling workouts when I tore the muscle in my hip last April. Needless to say the test was really, really hard. I ended up with a 5 minute power level of 255 watts and FTP of 197 watts. 197 is 20 watts less than where I was last Feb. I am hoping to get back those 20 watts by the end of this Feb. FYI: 197 watts is 3.23 watts/kg for me (and I would love to be at 4 watts/kg). My plan for this week is as follows: Tues: 30 min run easy (optional depends on how I feel after that FTP test) 60 min swim Wed: 45 min run with some interval work 60 min swim Thur: 60 min bike Z5 intervals 90 min swim (includes a lesson) Fri: off Sat: 75 min bike including some Z3 and Z4 work 30 min run easy Sun: 60-70 min run (this is my long run which I want to build out to 90 min) 90 min swim Joe 2 2:40:11 Jim 2 2:35:14 Lisa 1 0:32:00 Dennis 2 2:36:15 Patrick 1 0:58:00 Mitch 2 02:00:00 Troy 1 00:30:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 3:00:00 Dan 3 3:30:00 Kate 2 1:52:06 Dave C. 1 1:00:00 Edited by dcon 2015-01-05 6:29 AM |
 2015-01-05 6:28 AM in reply to: #5075288 |
| Subject: ... This user's post has been ignored. |
| 2015-01-05 6:49 AM in reply to: sawyer1206 |
| Master 1841 Sendai, Japan | Subject: RE: Consistency Equals Success - CLOSED Originally posted by sawyer1206 My question is: Does the amount of time I spend in the pool swimming some how have an effect on my calf muscles on the run? Am I doing something wrong during the swim that could be effecting my calves? Did you end up doing two half marathons and a full marathon? It would be interesting to see what your running base was like going into those races. I would guess that the pool was not the cause of your problem unless you were doing lots of kicking and doing it poorly. I suspect your problem was that you reduced your base too far, ramped up too quickly and ran too far/too hard for the base that you had. Here is a reference for achilles tendonitis - Leigh has some very good and detailed explanations for all the various muscle groups. The interesting point that she makes further down in the article is that the source could be up in your hips. http://www.athletestreatingathletes.com/ata-blog/2013/03/achilles-t... |
| 2015-01-05 7:19 AM in reply to: killingtime1229 |
| Master 1609 Gold Coast Australia. | Subject: RE: Consistency Equals Success - CLOSED Somehow my name got dropped, so I'm adding it again. Joe 2 2:40:11 Jim 2 2:35:14 Lisa 1 0:32:00 Dennis 2 2:36:15 Patrick 1 0:58:00 Mitch 2 02:00:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 3:00:00 Dan 3 3:30:00 Kate 2 1:52:06 Dave C. 1 1:00:00 Mark Z. 2 1:10:00 |
| 2015-01-05 7:21 AM in reply to: sawyer1206 |
| 221 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by sawyer1206 My question is: Does the amount of time I spend in the pool swimming some how have an effect on my calf muscles on the run? Am I doing something wrong during the swim that could be effecting my calves? I have trouble with my calves too. I used to think that swimming would be like a day off to let the calves rest, but then one day my calf cramped toward the end of a long swim. I think I was over flexing my calves to point my toes during the swim. Since then it seems like I've learned to relax those muscles a little more, and it hasn't happened again. |
| 2015-01-05 7:23 AM in reply to: markz |
| 221 | Subject: RE: Consistency Equals Success - CLOSED 5AM spin class. Joe 2 02:40:11 Jim 2 02:35:14 Lisa 1 00:32:00 Dennis 2 02:36:15 Patrick 2 01:58:00 Mitch 2 02:00:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 03:00:00 Dan 3 03:30:00 Kate 2 01:52:06 Dave C. 1 01:00:00 Mark Z. 2 01:10:00 |
| 2015-01-05 8:18 AM in reply to: 0 |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED 30' on the drainer - Trainerroad Volunteer (Recovery Ride). Today was my first ride on my new steed. On Cyber Monday I came across a great deal on Trisports.com for a Quintana Roo CD0.1 with race wheels. They had it at 52% off. I was planning on buying my first Tri Bike this season but wouldn't have spent as much and wouldn't have gotten race wheels. When I looked at the deal I couldn't pass it up. I've had it for a few weeks but just got around to switching my Power2Max power meter from my road bike to the QR CD0.1. I also use a dedicated trainer wheel while on the trainer so I don't trash a good tire with all the miles on the trainer. My new bike is an 11 speed and my road bike was a 9 speed. I wanted to avoid buying a new wheel but found an elegant solution online to get an 11 speed cassette to work with the 9/10 speed hub. All you do is take out one of the the gears and then mess around with the extra spacer/gear to get the cassette to fit right on the 9/10 speed hub. So now I have my QR on the trainer and added a recovery ride this morning just so I could ride it. I have only rooughly gotten the seat height correct. There are some mobile apps that will help with body part angles that I'll use to dial in the fit better. I will defnitely have to get more used to riding in aero. Felt a lot better in aero than my road bike for sure. Question for the trainer junkies: While on trainerroad or sufferfest do you stay in aero the whole time or go back and forth depending on the intensity of the interval? Joe 2 02:40:11 Jim 2 02:35:14 Lisa 1 00:32:00 Dennis 2 02:36:15 Patrick 2 01:58:00 Mitch 3 02:30:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 03:00:00 Dan 3 03:30:00 Kate 2 01:52:06 Dave C. 1 01:00:00 Mark Z. 2 01:10:00 Edited by trisuppo 2015-01-05 8:32 AM |
| 2015-01-05 8:26 AM in reply to: 0 |
| 353 Conroe, Texas | Subject: RE: Consistency Equals Success - CLOSED Originally posted by dcon Originally posted by sawyer1206 My question is: Does the amount of time I spend in the pool swimming some how have an effect on my calf muscles on the run? Am I doing something wrong during the swim that could be effecting my calves? Did you end up doing two half marathons and a full marathon? It would be interesting to see what your running base was like going into those races. I would guess that the pool was not the cause of your problem unless you were doing lots of kicking and doing it poorly. I suspect your problem was that you reduced your base too far, ramped up too quickly and ran too far/too hard for the base that you had. Here is a reference for achilles tendonitis - Leigh has some very good and detailed explanations for all the various muscle groups. The interesting point that she makes further down in the article is that the source could be up in your hips. http://www.athletestreatingathletes.com/ata-blog/2013/03/achilles-t... First Half is next week and the second is February 1st. I plan on taking a easy pace for the first and hopefully pulling a PR on the second. My full Marathon is on February 28th. My doctor said the same thing about my hips possibly being a cause of my calf pain. In my down time I did work on stretching and strengthening my hips when I was working on my calves and I think it has helped. I did suspect I was doing too much too soon on the run at first. Coming out of tri season I still had a 6 to 7 mile base and when I did start to ramp up I stuck to the 10% a week increase. Things went south when I built up to 10 miles and was running that every other day on my morning runs. I also suspect location change had a little to do with the problem as well. I went from running on relatively flat roads round the house to asphalt pathways with a lot of hills in a city park close to where I work. The plan going forward is definitely SLOW and steady. Keeping the base runs around an hour and long runs to 2 hours at a slower pace until I have no more calf pain. Its just hard to stop sometimes, when I'm out there running and around mile 6 or 7 I start to feel good and really enjoying the run and then to have the discipline to stop and go home. Thanks for the article. Edited by sawyer1206 2015-01-05 8:33 AM |
| 2015-01-05 8:34 AM in reply to: 0 |
| 353 Conroe, Texas | Subject: RE: Consistency Equals Success - CLOSED Originally posted by cassowary Originally posted by sawyer1206 My question is: Does the amount of time I spend in the pool swimming some how have an effect on my calf muscles on the run? Am I doing something wrong during the swim that could be effecting my calves? I have trouble with my calves too. I used to think that swimming would be like a day off to let the calves rest, but then one day my calf cramped toward the end of a long swim. I think I was over flexing my calves to point my toes during the swim. Since then it seems like I've learned to relax those muscles a little more, and it hasn't happened again. See this makes sense to me and I think I'm doing the same thing. I'm going to make a more conscious effort to see exactly what I do with my calves as I swim. Adding this mornings CSI workout and 45min Jacob Ladder swim Workout. Joe 2 02:40:11 Jim 2 02:35:14 Lisa 1 00:32:00 Dennis 3 04:06:15 Patrick 2 01:58:00 Mitch 3 02:30:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 03:00:00 Dan 3 03:30:00 Kate 2 01:52:06 Dave C. 1 01:00:00 Mark Z. 2 01:10:00 Edited by sawyer1206 2015-01-05 8:35 AM |
| 2015-01-05 8:54 AM in reply to: trisuppo |
| New user 178 | Subject: RE: Consistency Equals Success - OPEN Originally posted by trisuppo Scott: What part of Michigan and what did you do in the Navy? I finished my Navy days here in Michigan in 1998. Always great to have another Michigander and Sailor around. I was an Electronics Tech while in the Navy and I live in the "Thumb". Closest Tri for me this year will be Caseville again and a sprint in Caro in October. Scott |
| 2015-01-05 9:41 AM in reply to: trisuppo |
| Expert 2811 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by trisuppo Question for the trainer junkies: While on trainerroad or sufferfest do you stay in aero the whole time or go back and forth depending on the intensity of the interval? I try to simulate what I would do on the road. If it is a hill, I get up, if it is a TT or flat I stay down. I usually get up for the warm up and cool off too. I don't know why, but the aero position on the trainer is not as comfortable as riding aero on the road. |
| 2015-01-05 9:50 AM in reply to: sawyer1206 |
| 123 | Subject: RE: Consistency Equals Success - CLOSED Not exactly sure when we start counting. I generally don't check the boards on weekends-- So Friday was a 40 minute recovery run at lunch. Saturday easy bike ride outside for the first time in a month. Thanks weather. Sunday worst "run" ever in way too cold wind. Joe 2 02:40:11 Jim 2 02:35:14 Lisa 1 00:32:00 Dennis 3 04:06:15 Patrick 2 01:58:00 Mitch 3 02:30:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 03:00:00 Dan 3 03:30:00 Kate 2 01:52:06 Dave C. 1 01:00:00 Mark Z. 2 01:10:00 Beth 3 03:30:00 |
| 2015-01-05 10:08 AM in reply to: 0 |
| New user 178 | Subject: RE: Consistency Equals Success - CLOSED I too wasn't able to check the boards over the weekend and have turned on email notifications to help keep up some. I was on the trainer for an hour Saturday followed by about 46 minutes in a pool swimming. I had another 43 minutes running yesterday. This week I plan to: Monday Run, Tuesday Bike/run, Wednesday Endless pool/run, Thursday Run/STR, Friday Rest, Saturday Bike/Swim, Sunday Run/STR Joe 2 02:40:11 Jim 2 02:35:14 Lisa 1 00:32:00 Dennis 3 04:06:15 Patrick 2 01:58:00 Mitch 3 02:30:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 03:00:00 Dan 3 03:30:00 Kate 2 01:52:06 Dave C. 1 01:00:00 Mark Z. 2 01:10:00 Beth 3 03:30:00 Scott 2 02:29:00 Edited by scottjjmtri99 2015-01-05 10:55 AM |
| 2015-01-05 10:33 AM in reply to: trisuppo |
| Expert 1109 Guatemala | Subject: RE: Consistency Equals Success - CLOSED Hola Mitch and friends, I'm just catching up with my email and would like to join the group again! NAME: username: trigabe, First name: Gabriel STORY: I'm from Guatemala, 46 yrs old. After living for over 13 years abroad (2 in Chicago getting my MBA and the rest in SF/Bay Area and Pasadena, CA) I'm now back in Guatemala City. After being totally sedentary and somewhat overweight for several years I did my first sprint triathlon 3 years ago and became hooked immediately. Since then I have been able to complete several HM's, 3 Marathons (Chicago, Antwerp and NYC) several 1/2 Ironmans and 2 full Ironmans (Texas 2012 and Cozumel 2013). So my plan is to keep active with triathlons and running races and to seek to improve my time/endurance at the different distances, while staying healthy and injury free. FAMILY STATUS: I'm married to a lovely Guatemalan woman (Estefania) and the proud father of two beautiful girls (Isabel 9, Ana Sofia 7) and a boy (Gabe Jr 2.5 yrs) CURRENT TRAINING: After completing IM Cozumel in December I developed an ITB injury on my right knee and can't run yet. Now my main goals for 2014 are to complete my 3rd full Ironman race along with a couple of HM, HIM and the New York City Marathon in November. Due to the ongoing ITB injury I recently cancelled my registration for the IM distance Challenge tri in AC. If my ITB injury gets better, I will shoot for IM Maryland in August or IM Lake Tahoe in September. KEY 2014 Races: New York Marathon (3:40, new PR), Due to a prolonged ITB injury I had to cancel my registration to the Challenge Atlantic City and IM Lake Tahoe KEY 2015 RACES: Challenge Roth (July 12), Berlin Marathon, (Sept 27) Ironman Arizona (Nov 15) and to stay injury free to do the epic Marathon Des Sables (250km through the Sahara) on April 2016 WEIGHTLOSS: I'm 5'10, and currently 155 lbs close to my ideal race weight. I've lost 25 lbs since I started training 3 years ago. WHY I'M A GOOD MENTEE: I'm passionate about triathlons, running and racing and all of the benefits that come with a balanced lifestyle. I also enjoy all of the great people I have met throughout the sport and through BT. Realizing that one is always learning, I'm looking to improve the structure/effectiveness of my trainings, as well as sharing good stories, recommendations and support messages with other on this group. Cheers, Gabe |
| 2015-01-05 10:43 AM in reply to: scottjjmtri99 |
| Regular 194 Corona | Subject: RE: Consistency Equals Success - CLOSED I didn't get a chance to post on Sunday. 46 miles on the Santa Ana Rivertrail on Saturday morning for a group get together/ride. 2:52:00. Nothing on Sunday. Plan for this week: Monday: 45 min easy run/ Long swim set (1hr +) Tuesday: 45 min easy run/ 60 minute easy spin on the trainer Wednesday: Race-specific swim (1hr) Thursday: 90 min run Friday: Speed day Swim/ 60 min on the trainer. Saturday: 90 Min ride on the road (maybe more) Sunday: Off Joe 2 02:40:11 Jim 2 02:35:14 Lisa 1 00:32:00 Dennis 3 04:06:15 Patrick 2 01:58:00 Mitch 3 02:30:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 03:00:00 Dan 3 03:30:00 Kate 2 01:52:06 Dave C. 1 01:00:00 Mark Z. 2 01:10:00 Beth 3 03:30:00 Scott 2 02:29:00 Todd 1 02:52:00 |
| 2015-01-05 10:54 AM in reply to: trisuppo |
| Veteran 1900 Southampton, Ontario | Subject: RE: Consistency Equals Success - CLOSED Originally posted by trisuppo Question for the trainer junkies: While on trainerroad or sufferfest do you stay in aero the whole time or go back and forth depending on the intensity of the interval? 1/2 and 1/2 at this point but if you are new to the tri bike I would suggest staying aero as much as possible to get your body and neck used to the position. |
| 2015-01-05 12:11 PM in reply to: Sillygal |
| Master 3022 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by Sillygal Not exactly sure when we start counting. I generally don't check the boards on weekends-- So Friday was a 40 minute recovery run at lunch. Saturday easy bike ride outside for the first time in a month. Thanks weather. Sunday worst "run" ever in way too cold wind. Mark Z. 2 01:10:00 Beth 3 03:30:00 Counting started on Saturday. |
| 2015-01-05 12:25 PM in reply to: trisuppo |
| 292 , Massachusetts | Subject: RE: Consistency Equals Success - CLOSED Originally posted by trisuppo Question for the trainer junkies: While on trainerroad or sufferfest do you stay in aero the whole time or go back and forth depending on the intensity of the interval? I'm in the same boat and had the same question. I picked up my first TT bike just before Christmas and I'm still getting used to riding it on the trainer. I'm planning to do as much as possible in aero since the main reason I ride at all is for triathlons. I've asked around a bit and gotten widely varying responses, but what I've come away with is basically this: if you're a bike junkie and training for sheer power numbers then you probably want to spend more time on the base bars or even on your road bike. If you're training mainly for tri's then you want to mimic how you'd ride in a race. I'm in the latter camp so I'm riding in aero as much as possible, however I'm not currently using TR or Sufferfest. |
| 2015-01-05 12:33 PM in reply to: JBacarella |
| Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Consistency Equals Success - CLOSED Originally posted by JBacarella Originally posted by trisuppo Question for the trainer junkies: While on trainerroad or sufferfest do you stay in aero the whole time or go back and forth depending on the intensity of the interval? I try to simulate what I would do on the road. If it is a hill, I get up, if it is a TT or flat I stay down. I usually get up for the warm up and cool off too. I don't know why, but the aero position on the trainer is not as comfortable as riding aero on the road. ^^^This. Aero is much more comfortable on the road. What I do is something I picked up on a TR workout - for every 2' in aero I take one 1' out of aero. Makes me feel like I earn my time out of aero. |
| 2015-01-05 12:55 PM in reply to: JBacarella |
| New user 178 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by JBacarella Originally posted by killingtime1229 Thanks... maybe i should just stick to centuries, metric centuries and 5k races i always wanted to try a tri, but also am not lucky enough to live close to an indoor pool to train year round! I know how to swim, but have never competed in any aquatics event. You don't have to swim year round. Instead of giving up on your dream to try a tri, look for a late season race. Find a September Race. I live in a rural town in Northern Michigan. I don't have a public pool easily available, There is a YMCA 1.5 hours away. I swim there 1-2 time a month in the winter. The bulk of my swimming is in the Summer in Lake Huron. Use this time to focus on Bike and Run, the 2 areas that will do the most for your overall time. Once the weather clears, then up your swim time to 3x per week. Include an open water swim 1x per week. Take the family to the beach and spend 30 minutes swimming. Its doable, you just need to be creative. In my opinion and experience if you can run several miles, you can swim one mile. It might take some time and patience but it's doable. Obviously the more time in the pool/water you can get the better, but if you can only make it once a week then do it. Do try to make the most of once per week sessions. Just guessing, you'd wanna work on form and endurance type drills, like a couple 400s? I'm no swim expert, but I do know that you can finish a triathlon with minimal swim practice. My first triathlon happened because I asked if it was possible to switch from a duathlon to the tri, and they emailed back that I was now registered for the triathlon with 2 weeks to train! I was one of the last swimmers out of the water (but not the last) and made up alot of time on the bike and run finishing under an 1:17:00 and 6th in my AG. Maybe I'm an exception to what many are saying, but I was smart about my goals for the swim. Mainly finish, pace myself, (Think like Dorey "just keep swimming, just keep swimming") and try to stay ahead of the guy doing the backstroke the entire race! Scott |
| 2015-01-05 1:26 PM in reply to: #5075288 |
| Subject: ... This user's post has been ignored. |
| 2015-01-05 2:09 PM in reply to: killingtime1229 |
| 13 | Subject: RE: Consistency Equals Success - CLOSED Sorry for the dumb question... but I joined the group and obviously have missed a lot and am not quite sure what I need to be doing. I have my 1st tri in may and it is an olympic one. But what are the names beside times meaning and how do I get my name on there? |
| 2015-01-05 2:17 PM in reply to: tmoran07 |
| Expert 2811 | Subject: RE: Consistency Equals Success - CLOSED 52:04 runch on the dreadmill. Joe 2 02:40:11 Jim 3 03:27:18 Lisa 1 00:32:00 Dennis 3 04:06:15 Patrick 2 01:58:00 Mitch 3 02:30:00 Troy 2 00:60:25 Seth 2 02:30:00 Kevin 2 01:00:00 DaveL. 2 03:00:00 Dan 3 03:30:00 Kate 2 01:52:06 Dave C. 1 01:00:00 Mark Z. 2 01:10:00 Beth 3 03:30:00 Scott 2 02:29:00 Todd 1 02:52:00 |
| 2015-01-05 2:22 PM in reply to: 0 |
| 221 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by killingtime1229 I was wondering if i could start swimming at around mid February or march and do one swim per week till june and build enough of what it takes to do a decent sprint tri. I have 2 other races this season later in the summer but in summmer our local outdoor pool opens up and i can use it and the lake after june 1st I know this group is about consistency in all 3 disciplines, but if your goal is to complete your first sprint tri, then swimming once per week to prepare for a 300m swim is reasonable. And I say that because I personally think finding a balance between the rest of your life and training is the most critical. If you're new to swimming, just make sure you're confident you can swim at least 300m non-stop (preferably more) by about mid April, to prepare for the race in June. In terms of overall time, a 300m will not make much of the difference. What I mean is hypothetically you could train 5 times a week between now and then and maybe shave a minute off your swim time, but a beginner triathlete investing the same amount of time (including that hour long round-trip to the pool) into running and cycling will take off much more time. So there is my swimming-less-is-OK recommendation - blasphemy I know! You'll do great  Edited by cassowary 2015-01-05 2:59 PM |
| 2015-01-05 2:32 PM in reply to: molivi311 |
| Expert 2811 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by molivi311 Sorry for the dumb question... but I joined the group and obviously have missed a lot and am not quite sure what I need to be doing. I have my 1st tri in may and it is an olympic one. But what are the names beside times meaning and how do I get my name on there? Its not a dumb question. We do a monthly challenge, its optional and nobody has to take part. It does wonders for motivation, because of group accountability. You can earn one point a day if you do a minimum of 30 minutes on one of the 3 disciplines swim, bike or run. The tie breaker is total time S/B/R. So if you run 30 minutes then spend 45 minutes on the trainer, you get 1 point for the day and time total 1:15:00. nothing else counts toward the total, not weightlifting, not Pilates, not elliptical, not Wii fit, just swim, bike, or run. You can bike on a trainer and you can run an a treadmill, I don't know of any other way to swim than in the water. The winner gets accolades! Mitch stepped it up this month by including planned weekly training session announced at the beginning of the week. Which again is optional. We do like you to post what you did along with your point and time and its all on the honor system. Its like I tell my kids, If you cheat in your training, you are only cheating yourself, and you will only have yourself to blame when you suck. |
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