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Shellback1998 Group - FULL (Page 60)
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 2011-08-30 10:57 PM in reply to: #3666638 |
Master  2759     Los Angeles, CA |  Subject: RE: Shellback1998 Group - FULLeverlong - 2011-08-30 6:00 PM I have the same issue with the left hand although it's mostly my pinky and down into the fifth metacarpal. I think the reason I get it is because I shift more with my right hand, rear gears, and keep my hand close to the shifter. Because of this I put more weight on my left forearm and elbow than my right. I've been trying to think about it and not do it but it's a tough habit to break. Maybe you do the same? It is possible. I'll try simulating gear shifts on the opposite hand each time a shift is required. I'll try it first and let you know but maybe that will help break your habit too? |
| 2011-08-30 11:01 PM in reply to: #3666656 |
Master 2759 Los Angeles, CA | Subject: RE: Shellback1998 Group - FULL shellback1998 - 2011-08-30 6:11 PM kloofyroland - 2011-08-30 4:57 PM Yeah, I wasn't pedaling in 360 degree fashion. Bike fit is good, I may need to get rechecked for some really minor adjustments. What are your thoughts about a numbing left arm and hand? Am I gripping the hoods too tightly?
how tight are you holding the hoods? I don't have a death grip on them but just enough grip to keep me going straight w/o wobbling. |
| 2011-08-31 9:18 AM in reply to: #3666652 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL shellback1998 - 2011-08-30 9:08 PM Great job... Heat also made your HR inflate as well.. Thanks, I thought of the heat as well and meant to point that out. In March the run started at 30 degrees and ended at 41. The other day the run started at 62 and ended at 68. 62-68 obviously isn't hot and the humidity was pretty low but that's still significant compared to 30-41. |
| 2011-08-31 9:22 AM in reply to: #3666837 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL kloofyroland - 2011-08-30 11:57 PM It is possible. I'll try simulating gear shifts on the opposite hand each time a shift is required. I'll try it first and let you know but maybe that will help break your habit too? Probably not a bad idea. One thing I started doing was packing all my gels on my left hip of my racing belt so I get some time with that hand off of the aerobars. I've been more conscious of moving my hand back to it's starting point. The problem comes in sections where there's lots of rolling hills and I tend to micromanage my gears a little and want to be able to make fast changes. I love training rolling hills so that's not changing. |
| 2011-09-02 12:19 AM in reply to: #3439366 |
Master 2759 Los Angeles, CA | Subject: RE: Shellback1998 Group - FULL Did final bike/run brick today in Z2/Z3 pace with my next sprint triathlon race distances. 12 miles bike, 3.1 miles run. I miscalculated my distance and I actually ran 3.34 miles. =) Tapering starts tomorrow until the 11th! Time to load up on good night's sleep, staying injury free, good hydration/daily nutrition, and 40% lesser training volumes and intensities. Super excited woot! =D ~Roland |
| 2011-09-02 9:38 AM in reply to: #3439366 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL Did a recovery brick today with a 24 mile bike and 3.8 mile run. Average HR was 132 and 134 respectively. I had a couple of very big workouts to start the week so this was a good workout for me today. |
| 2011-09-02 9:40 AM in reply to: #3670617 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL everlong - 2011-09-02 10:38 AM Did a recovery brick today with a 24 mile bike and 3.8 mile run. Average HR was 132 and 134 respectively. I had a couple of very big workouts to start the week so this was a good workout for me today.
For what it's worth Scott, your HR for Recovery is actually pretty high.. my Recovery HR is between 109-125... just my .02... |
| 2011-09-02 9:41 AM in reply to: #3666841 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL kloofyroland - 2011-08-31 12:01 AM shellback1998 - 2011-08-30 6:11 PM kloofyroland - 2011-08-30 4:57 PM Yeah, I wasn't pedaling in 360 degree fashion. Bike fit is good, I may need to get rechecked for some really minor adjustments. What are your thoughts about a numbing left arm and hand? Am I gripping the hoods too tightly?
how tight are you holding the hoods? I don't have a death grip on them but just enough grip to keep me going straight w/o wobbling.
on training bike rides, are you wearing gloves? |
| 2011-09-02 11:05 AM in reply to: #3670622 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL shellback1998 - 2011-09-02 10:40 AM everlong - 2011-09-02 10:38 AM Did a recovery brick today with a 24 mile bike and 3.8 mile run. Average HR was 132 and 134 respectively. I had a couple of very big workouts to start the week so this was a good workout for me today.
For what it's worth Scott, your HR for Recovery is actually pretty high.. my Recovery HR is between 109-125... just my .02... So you go below zone one for recovery? I was trying to keep it right on the cusp of zone 1 and 2 as much as possible. |
| 2011-09-02 11:21 AM in reply to: #3670776 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL everlong - 2011-09-02 12:05 PM shellback1998 - 2011-09-02 10:40 AM everlong - 2011-09-02 10:38 AM Did a recovery brick today with a 24 mile bike and 3.8 mile run. Average HR was 132 and 134 respectively. I had a couple of very big workouts to start the week so this was a good workout for me today.
For what it's worth Scott, your HR for Recovery is actually pretty high.. my Recovery HR is between 109-125... just my .02... So you go below zone one for recovery? I was trying to keep it right on the cusp of zone 1 and 2 as much as possible.
Remember the meaning or recovery... Remember that there are two sets of zones. There are running zones, and then there are bike zones. Bike zones will always always be lower. You just want to facilitate blood to the muscles but not have that much stress... ZR Bikes, are mostly use to facilitate the removal of lactic acid in the muscles. Usually after a hard effort, the next workout will always be some form or recovery. That's why most ZR's bikes should be done on a trainer as you don't have to worry about the outside variables.
Below are my zones for Running and Biking Bike Zones Z1 = 130-141 Z2 = 141-153 Z3 = 153-165 Run Zones ZR = 121-137 Z1 = 142-153 Z2 = 153-165 Z3 = 165-178 |
| 2011-09-02 12:21 PM in reply to: #3670625 |
Master 2759 Los Angeles, CA | Subject: RE: Shellback1998 Group - FULL shellback1998 - 2011-09-02 7:41 AM
on training bike rides, are you wearing gloves? Yes sir! =) |
| 2011-09-02 12:27 PM in reply to: #3491489 |
Expert 1481 | Subject: RE: Shellback1998 Group - OPEN Ok that's different than what we talked about in May. Have you redefined your zones a little? I've been working off of that.
shellback1998 - 2011-05-10 12:06 PM Someone asked me to help them calculate there HR Zones, I made an excel spreadsheet. So if any of you would like to have it please let me know or email me at [email protected]
Here is what I posted in the other forum
I just did a simple calc, using your age of 41. Normally under 30, you use 220-AGE to get a rough idea of your Maximum Hear Rate (MHR), but since you're slightly older you have to do a variation of that. So I use 190 - ((AGE-30)/2)=184.5 as your MHR, now to get your Hear Rate Reserve(HRR)I just guessed that your resting heart rate (RHR) was 60. So if you take the difference from 184.5-60=124.5 Now, fat burning zones is usually 50 to 60% of your MHR, In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount. RHR + (HRR * 50%)= 122.25 Low End of Zone 1 RHR + (HRR * 60%)= 134.7 High End of Zone 1 Aerobic Zones are usually 60% to 70% of your MHR, therefore This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone. RHR + (HRR * 60%)=134.7 Low End of Zone 2 RHR + (HRR * 70%)=147.15 High End of Zone 2 Steady State is usually 70% to 80% AKA Grey Zone Mixed fuel. RHR + (HRR * 70%)=147.15 Low End of Zone 3 RHR + (HRR * 80%)=159.6 High End of Zone 3 Anaerobic Zone, Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products - principally lactic acid. RHR + (HRR * 80%)=159.6 Low End of Zone 4 RHR + (HRR * 80%)=172.05 High End of Zone 4 Maximal HR is Over 90%
I'm not a coach, or a Doctor. But this is what I've used in the past. I actually had my zones calculated in a lab and was pretty dam close. So, try putting your correct RHR down and see what you come up with. Scott
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| 2011-09-02 2:30 PM in reply to: #3439366 |
Master 2759 Los Angeles, CA | Subject: RE: Shellback1998 Group - FULL Found an interesting half marathon (13.1 LA Marathon) happening January 15, 2012. Oly on October 9. My current long distance run was 6.1 miles @ Z2 last Saturday. Training suggestions please? |
| 2011-09-02 2:37 PM in reply to: #3671175 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL You've got 20+ weeks until the half. Just Increase your long run slowly each week and you'll be doing close to the half by then. I did my first half in March and my longest training run to that point was 10 miles and I was fine. |
| 2011-09-02 3:14 PM in reply to: #3670948 |
Expert 1305 | Subject: RE: Shellback1998 Group - OPEN everlong - 2011-09-02 1:27 PM Ok that's different than what we talked about in May. Have you redefined your zones a little? I've been working off of that.
shellback1998 - 2011-05-10 12:06 PM Someone asked me to help them calculate there HR Zones, I made an excel spreadsheet. So if any of you would like to have it please let me know or email me at [email protected]
Here is what I posted in the other forum
I just did a simple calc, using your age of 41. Normally under 30, you use 220-AGE to get a rough idea of your Maximum Hear Rate (MHR), but since you're slightly older you have to do a variation of that. So I use 190 - ((AGE-30)/2)=184.5 as your MHR, now to get your Hear Rate Reserve(HRR)I just guessed that your resting heart rate (RHR) was 60. So if you take the difference from 184.5-60=124.5 Now, fat burning zones is usually 50 to 60% of your MHR, In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount. RHR + (HRR * 50%)= 122.25 Low End of Zone 1 RHR + (HRR * 60%)= 134.7 High End of Zone 1 Aerobic Zones are usually 60% to 70% of your MHR, therefore This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone. RHR + (HRR * 60%)=134.7 Low End of Zone 2 RHR + (HRR * 70%)=147.15 High End of Zone 2 Steady State is usually 70% to 80% AKA Grey Zone Mixed fuel. RHR + (HRR * 70%)=147.15 Low End of Zone 3 RHR + (HRR * 80%)=159.6 High End of Zone 3 Anaerobic Zone, Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products - principally lactic acid. RHR + (HRR * 80%)=159.6 Low End of Zone 4 RHR + (HRR * 80%)=172.05 High End of Zone 4 Maximal HR is Over 90%
I'm not a coach, or a Doctor. But this is what I've used in the past. I actually had my zones calculated in a lab and was pretty dam close. So, try putting your correct RHR down and see what you come up with. Scott
I actually got my HR Zones down at Cycleloft in Burlington. I wanted to redefine them, got my wattage zones per HR as well |
| 2011-09-03 9:03 AM in reply to: #3671225 |
Expert 1481 | Subject: RE: Shellback1998 Group - OPEN shellback1998 - 2011-09-02 4:14 PM I actually got my HR Zones down at Cycleloft in Burlington. I wanted to redefine them, got my wattage zones per HR as well Cool, if you don't mind me asking what did they charge you? Did another recovery brick and went lower as recommended on the bike. Yesterday was 132 average and 155 max today was 123 average and 142 max. Yesterday was 24 today was 29.6. The runs were pretty much the same but today was .7 miles less. I definitely feel the difference. The 13.1 run I did on Monday were I was pushing between 146-153 constantly coupled with a fairly hard ride on Wednesday have left me about as beat up as I've been in a long time. The recovery rides have helped. I feel better today after the second recovery ride than I did going out for the first.
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| 2011-09-03 9:17 AM in reply to: #3671803 |
Expert 1305 | Subject: RE: Shellback1998 Group - OPEN everlong - 2011-09-03 10:03 AM shellback1998 - 2011-09-02 4:14 PM I actually got my HR Zones down at Cycleloft in Burlington. I wanted to redefine them, got my wattage zones per HR as well Cool, if you don't mind me asking what did they charge you? Did another recovery brick and went lower as recommended on the bike. Yesterday was 132 average and 155 max today was 123 average and 142 max. Yesterday was 24 today was 29.6. The runs were pretty much the same but today was .7 miles less. I definitely feel the difference. The 13.1 run I did on Monday were I was pushing between 146-153 constantly coupled with a fairly hard ride on Wednesday have left me about as beat up as I've been in a long time. The recovery rides have helped. I feel better today after the second recovery ride than I did going out for the first.
I think it was in the $175 details of the test can be located here
http://cycleloft.com/articles/vo2-based-metabolic-fitness-testing-pg564.htm |
| 2011-09-04 11:09 AM in reply to: #3439366 |
Member 113 | Subject: RE: Shellback1998 Group - FULL I had purchased the Triathlete's Training Bible by Joe Friel a few months ago and spent several hours begining to plan my prep weeks. I'm going to retest my run and bike hr zones and fine tune things over the next few weeks. I am the type of person that having a plan is a must and since I'd been pretty unfocused on my training after my last tri this is definitely a must. Have a great weekend everyone! Off for my run and the sun is shining and it's in the 70's....perfect. Linda |
| 2011-09-04 11:13 AM in reply to: #3672672 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL tashia153 - 2011-09-04 12:09 PM I had purchased the Triathlete's Training Bible by Joe Friel a few months ago and spent several hours begining to plan my prep weeks. I'm going to retest my run and bike hr zones and fine tune things over the next few weeks. I am the type of person that having a plan is a must and since I'd been pretty unfocused on my training after my last tri this is definitely a must. Have a great weekend everyone! Off for my run and the sun is shining and it's in the 70's....perfect. Linda
Sounds good Linda, you should check at least once a month or so. Use Excel and check progress and make sure you are always to the right of your graph. If you are to the left, that's usually a sign that you are over training or fatigued. Have an awesome weekend |
| 2011-09-04 5:48 PM in reply to: #3439366 |
Member 113 | Subject: RE: Shellback1998 Group - FULL Had a big scare today. I went to put on my hr monitor belt and it would not go more than 3/4 the way aroung my chest. I did not think I had that much to eat on my vacation but had not worn it since before our trip. Really in a panic, like what the heck, but then remembered my daughter had borrowed it right before we left on vacation. She is a 2x All Amerian in cross-country and 1x in track, skinny and lean. Whew......adjusted the belt and was on my way. Had a great run. Linda |
| 2011-09-05 9:36 AM in reply to: #3439366 |
| Member 134 | Subject: RE: Shellback1998 Group - FULL Hi everyone! I have a cold. I'm going to hit up the herb shop for some Echinacea, Zinc and Vitamin C. Any other suggestions? I have a local 5K and I'm racing with a 69 year old cross country coach. I gotta show him how much I've improved! If anyone can think of anything else, please advise.
I also have some of you as friends on facebook which is great! I put a lot up there about training and you are welcome to comment. My facebook name is Joy Ferron Elliott, would love to have you as a friend -- you may need to let me know who you are. |
| 2011-09-06 11:35 AM in reply to: #3439366 |
Extreme Veteran 2098 Alberta | Subject: RE: Shellback1998 Group - FULL Final race report of the year.... Sprint Triathlon.
A beautiful crisp morning! A couple of degrees colder and we would have had frost! Picked up race package the night before. Very limited information on course etc. Next morning dropped bike off at lake transition then went to run transition in town for body marking and chip pickup. As per usual timing people late... First time for me with transitions in two different locations. Can't say that I am super keen on doing it that way. Took bus back to lake to get ready for race. Standing around swim/bike transition when I find out the swim runs parallel with the shore of lake and I am at the end of it with a whole bunch of triathletes...15minutes until race start. Boot it over the gravel, grass and sand to get to start which is a boat launch area. Go in the water for a quick swim/ warm up. They then call everyone out of water for pre race meeting and some guy leading a stretch...I am not thrilled with the organization of this race. Back into water which is a tad chilly. Now I know why some people are wearing neoprene swim caps! Race starts! I dive in and get going...WTF! My hands are digging into sand...first 150 yards are shallow. Not sure if this is part of the swim distance but everyone is doing a combination of run, dive swim until we finally get to deeper water. A long run through water at the end as well. Can't seem to find my damn strap to unzip. About 5 people pass me as I am fiddling with finding my strap. A young guy gives me a hand. End up finished swim 8th overall and 1st in my age group. Should have finished top 5 at least.
Good transition and on to bike. Very happy with it seems like more down hill then up hill. Nice smooth pavement for the most part. Some traffic issues with tanker truck coming off main highway..I let him have the right away. Finish off bike with a small uphill and into transition. Pretty happy with it. Bike includes both transitions. Finished 5 in bike in my age group and 33 overall. Up a steep hill to start run then down a long gradual hill. Legs felt worse then on my Oly's...strange. About 1/2 through the run, I began to feel better which was good as we had to go back up the long gradual hill then down the steep hill to finish.
Finished 4th in age group and 22 overall. Time: 1:17. In comparison to my first ever triathlon which was a sprint was 1:27. This was also a pool swim with a flat 4 lap run. Can't wait for next year. Looking for big improvements on bike and run next year to get me to the next level! I am now working from home 3 days a week so hello bike trainer!!
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| 2011-09-06 11:40 AM in reply to: #3672928 |
Extreme Veteran 2098 Alberta | Subject: RE: Shellback1998 Group - FULL tashia153 - 2011-09-04 4:48 PM Had a big scare today. I went to put on my hr monitor belt and it would not go more than 3/4 the way aroung my chest. I did not think I had that much to eat on my vacation but had not worn it since before our trip. Really in a panic, like what the heck, but then remembered my daughter had borrowed it right before we left on vacation. She is a 2x All Amerian in cross-country and 1x in track, skinny and lean. Whew......adjusted the belt and was on my way. Had a great run. Linda I feel your pain Linda. I am on constant paranoia, as I lost 80-90 lbs in the last year and a 1/2. My clothes are my warning light of eating too much! |
| 2011-09-06 5:05 PM in reply to: #3674660 |
Master 2759 Los Angeles, CA | Subject: RE: Shellback1998 Group - FULL thor67 - 2011-09-06 9:35 AM Final race report of the year.... Sprint Triathlon. Finished 4th in age group and 22 overall. Time: 1:17. In comparison to my first ever triathlon which was a sprint was 1:27. This was also a pool swim with a flat 4 lap run.Can't wait for next year. Looking for big improvements on bike and run next year to get me to the next level! I am now working from home 3 days a week so hello bike trainer!!
Nice race and improvement man! Damn that strap! Lucky guy! You get to work from home! =P |
| 2011-09-06 5:38 PM in reply to: #3439366 |
Master 2759 Los Angeles, CA | Subject: RE: Shellback1998 Group - FULL Scout142, ShellbackScott, and I are racing this weekend! Anyone else? ^_^ ~Roland |
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