Baowolf mentor group is [ Closed ] (Page 61)

This isn't my actual bike, but it is the bike I got, P2, same colors and gear, etc.  I upgraded the seat, got the best seat there is I think for it which should be an upgrade to the Adamo, was a pricey saddle. I love the look of the airplane wing aero bars, even if they don't make me faster, they look really cool.  I could not afford a wheel upgrade, maybe next year. 

Gave the legs a rest lastnight and skipped the bike ride, we see how they feel today.  Still not sure about taking the ankle into the pool.  I don't really want to encourge the scabbing to soften up too much and open up more.  I may wait until next Monday for that and after I go to the ortho on Thursday to see about the shoulder/screws, etc.          

You, sir, have fine taste in tri bikes

Here's its East Coast bretheren:

(bike small.JPG)

Samantha, just read your race report, and WOW, what a well executed race!  I loved what went through your head -- calm and focused, low adventure zone, etc.  I'm curious, at what point did you say to yourself, "This is happening, I'm really going to finish this"?

Steve, very nice ride!  I think you should take at least a coupla days off and just gaze at it!  Hopefully you will get some good news from the ortho this week, or if not, at least an idea of how to proceed.

How goes training for everyone this week?

Rode 15 w/ hubby last night, and then another 25 this morning.  Planning a 9 mile "long" run in the morning when it is supposed to get down to...gasp...56 degrees!  Need to be somewhat ready for the 20K trail race I'm signed up for on 10/20.  Hoping to also set the stage for a fun season with a couple of half mary's and (assuming I stay healthy) another full in the spring.  Also working on the intake side of things.  Tracking calories in/out for at least a couple weeks to regain "calorie reality" perspective! 

Awesome bike Steve! I like mine better, but that's only because its pretty. Your bike is BA! is the anticipation for your first ride becoming increasingly overwhelming as you stare at it?

Carol - Thanks! I do remember thinking everything is gonna be okay after I finished that first climb on the bike and it hit me again when I hit the turn-around on the run. You are keeping steadily busy with your races this year; I love it! I would like to find a race or two for this fall, but I will have to wait. Getting ready for the HIM was hard on the bank account. Races are so expensive.

Ended up going for a slow walk yesterday to pick a couple things up at the store. I went super slow and had to be careful at the curbs, but it was fine. Today my legs feel even better. I'm gonna bike to work, 2.5miles, and I can just take it slow and easy.

Was wierd yesterday with aches and pains in the legs that I haven't had (different areas) after the crash.  So it was a mostly walk day.  Today I did a short warmup and then did 5 miles at an 8:25 mpm pace, just cruising with no real issues (slight tight right calf but who's counting).  Hopefully tomorrow the legs will be quiet again. 

Yes I just look at the bike when I walk by, think about picking up some wax for it, maybe a nice blanket to keep it warm at night.  I don't want to ride it, I might chip the paint, it will never be in better shape than it is right now.  I still like the glass case idea.  And yes your bike is prettier Samantha, but it didn't come in blue.  It really does need the pretty 60 mm wheels maybe 60/90 to look totally boss.  Oh well, time to start saving pennies again, think I got $30 in overtime last month, by my wife is taking the oldest to the orthodontist today so I am betting that $30 just went poof along with a couple Ben Franklins. 

I love how Carol is like oh I think I will hit a couple half marys a 20k trail run a full mary and then decide what I will be doing for next season... could I have an orange juice with that?  Coasting into PR's, taking names and getting it done so casually. 

Samantha, I did the hillier CDA, then they made it flatter and now I think it is back to the original, not sure though I would have to look at the map.  There were no technical downhills though when I did it.  I really can't like technical down hills.  When you do your IM Samantha I feel like I need to be there to like give the bride away or something.     

Steve, glad your health is progressing

Samantha, great report.  Great race.

Carol, I love the plan.  I, too need something to train for. 

Not much here different.  6 mile run Monday, 3 easy miles yesterday, some weightlifting every day, and a 30 minute spin bike ride this morning (Steve, does 30 minutes even count as riding anymore?)

Larry, good to hear you ask that question.  Yes everything counts.  If you do 30 min only and it is not part of a recovery ride or taper, you have to hit it hard... 

Nothing wrong with consistent training.  It is not all epiphenies.  Sometimes it is just go out there get it done and monitor your fatigue level for a long time.

Just as a heads up, lots of folks are getting there.  There are specific winter maintanance programs on BT.  If you are going to do an IM in say June-September of 2013, I would probably run 5,5,5, 10 swim 1500 1500 and bike 25 35 25 45 over the winter.  You can focus one sport and maintain the other two, something like 4x swim 2x run 2x bike or 5x run 2x bike 1-2x swim or 5x run 2x bike 1x swim per week.  So run 25, bike 100 or so and swim 2000-3000 yards per week.  I know that sounds like a lot for maintanance, but your IM training will double that.  Yes you can get buy on less say run 20, bike 80 and swim 2000, but meh everyone has to figure out their own schedule and where they want to go with their off season.  I will probably try to squeeze in Jorge's bike plan again this winter.  That means punting on a full marathon again 8(, but I just have to get that bike speed up or the rest of it doesn't really matter. 

LOL, Samanth, yep...gotta watch out for curbs and probably stairs too. Especially going down them!

Steve, hmmm....new bike and plan for more biking focus.  Sounds like a good combination.

Larry, I think part of the test of commitment to a healthier lifestyle is what we do when we are not training for a scary new race distance.  Sounds like you're doing great!

Yes, it's easy to be casual while talking about my fall/winter plan, so now the trick is to back up that talk . As I was training for nothing and trying to survive the summer heat, I kept thinking I just wanted to maintain enough fitness to seize the moment when the cooler temperatures came.  Speaking of which, 9 miles this morning that felt pretty awesome (10:02, 9:53, 9:49, 9:52, 9:39, 9:46, 9:44, 9:55, 9:34).  Logging calories in/out is going well so far, and I want to be back down under 120 by HM time.  

Good morning folks. Sorry I've not been around lately, but homelife has been hectic. Glad the wife is now feeling better, so I'm going to get back at it.

My core/strength training sessions are ongoing, and I'm already seeing a major change. Feeling stronger, able to do more, etc. Its amazing to see what can change in just 2 weeks.

Getting colder here, and have already used the trainer for an early AM bike. .  Still not giving up thought, and will try to get out on the weekends as much as I can.  Swim is still going well, and getting some decent work in. Masters 'mile' training starting soon.

I really need to get out and run. Just awful about it lately.

Mike, nice to hear from you.

Speed work this morning 8 X800 with one lap recovery jog between each.  Here are the times 3:48, 3:52, 3:53, 3:55, 3:56, 3:57, 3:52, 3:48.  The goal was 4:00 for each, so I'm happy.  I never thought I'd look so forward to an 11:00 mile pace, but they were down right enjoyable between the repeats. 

Larry, you are now officially looking at a sub 2:00:00 half mary, nice work.  There is a runner in you that you are just starting to tap into.  Your gains are way faster than expected. 

So you wouldn't think that having gone through all that I have been through in the past 2-3 weeks that changing out the tire on my new bike, getting into my biking gear and then finding out that the scures (spelling) do not fit in my bike trainer would not be a big deal.  But for some reason it was.  One of those things where no matter what you do nothing works out.  I guess I will drive 200 miles to get a scure today. Gona need more than 5 cleansing breaths 8).  We all get here and ya there were 50 other things that piled up with it, but it was the last straw in that string.  When you get to the point where you just feel like everything is scured up you can bring up a visual image of me just staring at my new bike and the trainer and smile, yups one of those days. 

Hun I am quitting my job, we are moving to a town that has a freeking bike shop and a road with a shoulder and a freeking YMCA with a swim instructor and a blooming sports medicine clinic today, start packing!    

The scure that broke the camelbacks back.  Remember to have fun today because if you don't you won't. 

Mike, congrats on the core work!  You are coming close to inspiring me to get that going.  Know it is making you more injury proof and just overall will feel better.

Larry, glad the intervals are agreeing with you.  You are looking really strong on those.

Samantha, how are you doing on the recovery?

Steve, so sorry for the string of set backs.  Can't imagine having a "commute" like that to the not-so-local bike shop.  Any word from the ortho? 

I understand at least part of the frustration what with my summer of unrideable bike, pool allergies, and hot flashes + peak summer heat on the run.  Screech....the sound of the wheels coming off MY plan!  I wondered if I was supposed to be getting some message to just sit on the couch and eat bon bons (OK, yeah, I did a little of that).  But I'm coming out the other side with more appreciation that maybe, just maybe, it's a good thing that MY plan is not the one that ultimately prevails.  My hubby now rides with me...something I could have only dreamed of before and that is worth more that gold to me.  So the challenge is resisting the urge to throw the bike (or anything else of value) against the garage wall until you come out the other side of this. Oh, and not eat too many bon bons because trying to get them back off is not so fun.  On the other hand, Lagat takes a month off specifically to eat bon bons.  Hmmm....     

Larry that 800 performance puts you at a 1:50:xx half mary time assuming you can get some solid longs in before your race.  Very nice work, I just did the math. 

Carol thanks, yes I moved the hammer away from the bike, but I didn't want to mention those thoughts out loud 8).  I was/am just having an existential moment, it will pass.  My workload also doubled this year so adjusting to that with employee cutbacks. 

When you do your IM Samantha I feel like I need to be there to like give the bride away or something. So when I read this, Steve, I laughed really hard. I have joked with so many people about my IM being like a wedding. Planning it a year in advance, inviting friends from all over, etc. I even joked about sending out invitations with a gift registry..haha. On a serious note, it would be pretty awesome if you were here - Just sayin. And would you please take life a little more easy. Reading your posts is creating empathy in me and now I'm stressed out I do hope you continue the healing process and things mellow out for you at work. I really dislike when companies make cutbacks on employees. One day at a time I know you will do your best because that's what you do in everything. You are one person and can only do so much.

Carol - I love the way you see the summer happenings having a greater purpose, and to think about one of the outcomes being Kerry (right name??) getting involved in biking is awesome. Couldn't have planned that if you tried I bet. I am looking forward to hearing about all your races this year and into next. You are improving so much and consistently.

Larry - I saw a pic of you on facebook standing with some kids and you look great! There is no way anyone would believe you were overweight in January OF THIS YEAR! And now you are killing it with your running. Unbelievable and yet who else could continue in life making such great progress if not you. Write a book, call CNN, get a hold of biggest loser - anything to get your story out there because your story gives people hope. How's football season?

I'm having a much too relaxed week. I was feeling back to normal on Wednesday and my love of relaxing always wants to join me. So I might get out today for a walk or swim. My legs recovered quicker than I thought they would and I'm glad. I don't seem to have any residual affects from the race. I just feel normal. Thinking about what maintenance plan I want to do. I need to be run focused because I really want to get faster. Not sure if I should be bike focused as well. I looking to get an indoor trainer. Recommendations anyone?    

Samantha it takes me a good 6 months to get ready for an IM from the base I desribed above.  Granted some of it will be just establishing that base, but from a 10 mile run as long you need you would want a minimum of 20 weeks to build.  I weekly long bike of 40 (50,60,35, 70,80, 50, 90, 100, 60, 105, 110, 65, 110 65 110 60 40  race ish) so ya 20 weeks looks good there, swim similar. So it depends on what base you are going to maintain.  If it takes you 2 months to build to that base and then 3 months to build to the longs in each event and then 3 weeks to taper = 6 months ish. 

I have a cyclopse fluid trainer.  I am fairly happy with it, cheapish as trainers go.  There are also magnet and wind resistance trainers and even ones where you attach your chain directly to the gears on the trainer.  Something to keep in mind with a trainer though is that you want to get a specific tire for the trainer.  It is a trainer tire, harder rubber should cost $20 ish, but will hold up for like 5-10,000 miles on your trainer.  Normal bike tires will get chewed up from the friction.  Don't ride trainer tires on the road =bad. 

No worries about me, I need to PR that half mary in two weeks.  I have the new skewer so I should be able to ride my bike tonight or tomorrow as the PH is messed up on our pool thing as I had not been using it or monitoring it much lately.  Hopefully my run goes well on Sunday and I can start relying on my legs to just work.

Larry those long distances look good.  You will be more set for your half mary than I will be for mine.  What are your plans for calories during the race?  I would probalby go with a gell at 45 to 60 min and another at 90 minutes with water as needed.  My race will be cool so 3-4 oz of water every 3 miles.  Have you settled on a pace yet that you are going to aim for?

So ironman in 10 weeks with 3 week taper gives me 7 weeks to get back in shape....this should be interesting. 

The red was daily workouts as part of a weekly (ballpark) winter base.  So run 25-30 miles per week is decent long of 8-10 miles, biking 80+ miles a week is alright (maintain base20,20, 40 or if bike focused 25, 35, 25, 45 or more) and swim 2 swims of 1500 yards or more, maybe 1 at 2500 if you prefer (not as good though).  Whether you can do speedwork or not depends on your weekly vollume in that sport.  If you are run focused at (5,6,5,6, 13) 35 miles per week then yes you can fit in speedwork (hills 800 repeats stuff I mentioned before), but if you are only maintaining on 4,4,3,8 then no. If you are maintaining bike 20 20 40 then you can do some intensity, but you are not going to get the boom of 4x per week or more.  Swimming I don't have figured out so, if you went swim focused you would probalby want to mix it up long slower, medium drills and some intensity, shorter with high intensity.  Offseason is a great time to work core as your overall hourly load is less.  So you have roughly 3 months to really focus on run or bike (you said you were going to just maintain the swim) pick one maintain the other and then come January start rebalancing your efforts in all 3 then build your base for 1-2 months and then jump into your 20-24 week IM plan.  If you follow what I am saying your "base1" will be higher than the first week of your IM plan.  That is fine.  If your typical workout matches week 5 of the plan, just go 456, 456, 789 and continue on up from there.  You can include a recovery week in your winter mantainance and just repeat a 3 week or 4 week cycle.  I only put in speed if my distance can support it.  Younger, faster, more genetically gifted folks can get away with more intensity than me.  You can get away with a lot more intensity on the bike than on the run.  For me swim is between the two because you have to focus on stroke so much that you don't just go full out for every swim.  If any of that makes sense then good if not, ask away.       

You can definately go lite and just recover during the winter and then build from not very much, it is a choice. You could get by on as little as running 4,4,4, bike 20,20,20 swim 1500 and enjoy your time off.  I prefer a bit more of a base to build from cuz building sucks soo much from nothing.  Long of 4 miles = 4,5,6,4,7,8,5,9,10,6,11,12,7,13,14,8,15,16,9,17,18,12, 18,12,18,12,9 race (for your long run) (27 weeks).  From a long of 10 miles 18 weeks to build for IM run fitness.  So dropping really low means 2 more months of building before starting to hit your IM plan.   

Looking at the calendar I will need to start Jan. 7 for a 24 week build, which is what I want to do. I will go 3s, 4b, 5r for this build. According to the plan, this is where the mileage will be at week 5 - S: 7200 Yd; 2h 22m B: 78.20 Mi; 4h 53m R: 16.00 Mi; 1h 55m.

That is less than what the maintenance plan will be doing. I dont' want to start from scratch bceause I want to be strong. So I can set up the plan you are talking about and have a solid winter, then on Jan 7 jump in to these low numbers, or we can figure out what the numbers should look like and adjust as necessary. The custom BT plans can only be tweaked so much to actually line up with my fitness. I could also start jan 7th at the week 5 numbers and just do the same numbers for 5 weeks. This is also not taking into consideration that between now and then I may need to change my paces for each sport; I might be fast(er). Not sure. I have gained to much to let so much of it go now. Plus I will jsut get lazy. I'd rather cry from being fatigued than kick myself for being a sloth.

So for winter maintenance I want to do 3s, 4b, 5r, which seems to work well for me. I will focus on the distances you are talking about. 3000 swim and make sure I'm getting a good long swim. Am I basically doing the same distances each week? I do want to be at a place with my running where I can safely do some intervals/speed work. Maybe a month into the maintenance.

Looking at the calendar I will need to start Jan. 7 for a 24 week build, which is what I want to do. I will go 3s, 4b, 5r for this build. According to the plan, this is where the mileage will be at week 5 - S: 7200 Yd; 2h 22m B: 78.20 Mi; 4h 53m R: 16.00 Mi; 1h 55m.

So I am thinking that 7200 swim is a bit much, 78 bike is lite but ok and 16 miles run is too low for your base.  But you are already thinking of doing more so all is good.  I would do a 3 week cycle in recovery just like in regular training with a base distance, a little more the next week and then a recovery week, but then start back over with the distance for the first week again.  So a 3 week cycle not building distance from cycle 1 to cycle 2.  You can start working intensity on the swim right off, but not every day.  You can work intensity on the bike right off or you can wait until the 2nd week.  I would do 1 tempo run starting from the first week.  It will not be that much of an increase in speed and each week you can move it a bit faster and a bit longer if  you want to.  After 3 weeks (the first cycle) you can add in 800 repeats starting with 1 or 2 800s the first week.  I would then do, lets call it Thursday, 800 reapts week 1, Thursday Hill repeats week 2, recovery run Thursday week 3, rince repeat.  And say Tuesday Tempo run every week, but maybe a bit more speed on the top end of the increase and maybe a little longer in the faster speeds as the weeks go by. 

On the bike you are looking at 4 days 1 is long at lower intensity, 1 is short recovery with high cadence repeats for 20 min of it, 30 second repeats for 20 minute repeats 20x30 sec hard/ recover 30 second and 1 day of of 20 min longer repeats or hills 5x1:00 hard 1:00 recover or 4x5:00 hard 2:00 recover.  Start shorter time and then build longer as your fitness improves.  Hrm I posted my whole workout strategy for speed  and such ealier wonder where I put it.  It doesn't state distances so you can adapt it to any distance you are doing.  I have to go now but will try to pull it back up.  For 3 swims, 1500, 1500, 2000-2500 would be pretty decent for winter.

So for winter maintenance I want to do 3s, 4b, 5r, which seems to work well for me. I will focus on the distances you are talking about. 3000 swim and make sure I'm getting a good long swim. Am I basically doing the same distances each week? I do want to be at a place with my running where I can safely do some intervals/speed work. Maybe a month into the maintenance.

The saga continues.  So after driving 550 miles to get the bike and 200 miles to get the smaller skewer the trainer connector tube is too large for the dropout receiving area.  So it destroys the end of the frame if you use it.  I love the details.  So after much stomping and search I have ordered a replacement part to fit the smaller dropout.  Who would have thought that it would take so much work to go ona booming bike ride?  Sigh, 10 deep breaths.