SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 62)

Question for all the guys here that have done HIM's.  What did you wear shorts wise?  I have a very nice tri-suit, but not sure if the pad in it will cut it for 56 miles.  Normally for rides that long I wear my regular bike shorts.  I do have a nice pair of orca tri-shorts that seem to have a thicker nicer pad in it but then I wouldn't be able to wear the cool tri-suit.

Question for all the guys here that have done HIM's.  What did you wear shorts wise?  I have a very nice tri-suit, but not sure if the pad in it will cut it for 56 miles.  Normally for rides that long I wear my regular bike shorts.  I do have a nice pair of orca tri-shorts that seem to have a thicker nicer pad in it but then I wouldn't be able to wear the cool tri-suit.

Question for all the guys here that have done HIM's.  What did you wear shorts wise?  I have a very nice tri-suit, but not sure if the pad in it will cut it for 56 miles.  Normally for rides that long I wear my regular bike shorts.  I do have a nice pair of orca tri-shorts that seem to have a thicker nicer pad in it but then I wouldn't be able to wear the cool tri-suit.

Got a few questions.  

1.  Yesterday morning, I went out for my long run of the week (6.5 miles).  It was really cold for SC (around 21 degrees, wc was in the single digits).  It was the first day I had to wear my Mizuno running pants.  I started out feeling great.  Then at about mile 4.5, I noticed my quad and calf on my left leg begin to tighten up.  After feeling this, I stopped and stretched them.  Neither felt much better, but I kept going anyway and finished up around 7.5 miles.  Today, my quad seems to be fine, but my calf (actually more of my soleus) is sore.  Could the pain could be from my muscles tightening up due to not being acclimated to the cold?  Previously, I had been averaging between 5 to 6 mile runs two to three days per week with no pain. 

When it is cold, muscles take longer to warm up.  You might want to consider doing something inside to get them warmed up so you can lightly stretch or do plyomterics before hitting the pavement.  I know when I am running outside in cold weather my warm up is longer and slower.

2.  Another running question.  I am trying to slowly build my base, using distance and HR as my guide.  During my races, I  averaged between 7 - 9 minute miles depending on distances.  With my current training, it seems to be more in the 9:30-10:15 range.  Am I going to conservative?  I'm shooting to keep my HR in check during all of my runs and right now, this is where my pace keeps me.  My guess is to let it fall where it may this time of year.

How did you establish your HR zones? 10K?  What's your objective?  If you are trying to build enduracen through a program like Maffetone's the paces probably make sense.

3.  Bike trainer question.  What is a reasonable speed to average on a trainer?  I know it all depends on the person, trainer, etc but just a general answer.  Again, during my races I can average around 19-21 mph, but on the trainer it is more like 16-17.  I'm not sure about the CT, but with my KK Road Machine, it is definitely more difficult than on the road.  I know, people throw out hills, wind, etc, but I think the biggest difference is momentum.  Obviously on a trainer, you can't get any momentum to carry you forward.  If I push any harder, my HR goes through the roof!  Again, I'm trying to build those longer slower miles right now.

I always felt that way on my trainer.  Remember outside you get to coast and fly down hill which makes you seem faster.  On a CT or trainer you are doing 100% 100% of the time so its natural to be slower.  The other thing is everybody's tension is different.  If you watch Spinervals at all, Coach Troy talks about it frequently.   Whenever I see 23mph on the trainer I am always skeptical for that very reason.....

I may answer a couple of my own questions by saying this too, but will state the obvious.  I know I am not in my true race shape right now.  I am about eight pounds heavier.  Thanks for all of the ideas and thoughts. 

No one is in race shape.  We all just gorged ourselves over the holiday!

Got a few questions.  

1.  Yesterday morning, I went out for my long run of the week (6.5 miles).  It was really cold for SC (around 21 degrees, wc was in the single digits).  It was the first day I had to wear my Mizuno running pants.  I started out feeling great.  Then at about mile 4.5, I noticed my quad and calf on my left leg begin to tighten up.  After feeling this, I stopped and stretched them.  Neither felt much better, but I kept going anyway and finished up around 7.5 miles.  Today, my quad seems to be fine, but my calf (actually more of my soleus) is sore.  Could the pain could be from my muscles tightening up due to not being acclimated to the cold?  Previously, I had been averaging between 5 to 6 mile runs two to three days per week with no pain.  

The cold could do it, also focus on pre and post stretching, even a bit of jogging in place before going outside to get the blood flowing before heading out to the cold.

2.  Another running question.  I am trying to slowly build my base, using distance and HR as my guide.  During my races, I  averaged between 7 - 9 minute miles depending on distances.  With my current training, it seems to be more in the 9:30-10:15 range.  Am I going to conservative?  I'm shooting to keep my HR in check during all of my runs and right now, this is where my pace keeps me.  My guess is to let it fall where it may this time of year.

Focus on heart rate especially in base.  So many things factor into it that if you are building the base, you will be much better off when it comes time for specifics later in the year.

3.  Bike trainer question.  What is a reasonable speed to average on a trainer?  I know it all depends on the person, trainer, etc but just a general answer.  Again, during my races I can average around 19-21 mph, but on the trainer it is more like 16-17.  I'm not sure about the CT, but with my KK Road Machine, it is definitely more difficult than on the road.  I know, people throw out hills, wind, etc, but I think the biggest difference is momentum.  Obviously on a trainer, you can't get any momentum to carry you forward.  If I push any harder, my HR goes through the roof!  Again, I'm trying to build those longer slower miles right now.

I get the exact same behavior.  As you said part is momentum or inertia, another is the resistance on the tire, I do 2.5 cranks of the wheel (not full revolutions, just twists) after it starts touching the wheel.  If it feels like it is not tight enough and is slipping, 1 make sure your tire pressure is correct.  I fall into this trap all the time, bike is setup inside, and I forget to check pressure before the ride.  2 Increase the tension unit 3 Look at getting a trainer tire, they "stick" much better on the wheel and allow the tire to not slip as easily, thus letting the tension unit be a bit less than with a regular tire.

I may answer a couple of my own questions by saying this too, but will state the obvious.  I know I am not in my true race shape right now.  I am about eight pounds heavier.  Thanks for all of the ideas and thoughts. 

I am bored so I think I am going to write an interface to get PT data into BT.

Besides Suzy, who else has a PT.

I was thinking about putting Min/Max/Avg Power, Cadence, HR, & Speed, also NP, IF, VI and TSS.  Anything else?

Might be a couple steps i.e. download data to Excel, then you push a button in Excel and it does all the calculations and you copy and paste into BT, or could be a completely separate program kind of like how training peaks has the external program that uploads.

I am bored so I think I am going to write an interface to get PT data into BT.

Besides Suzy, who else has a PT.

I was thinking about putting Min/Max/Avg Power, Cadence, HR, & Speed, also NP, IF, VI and TSS.  Anything else?

Might be a couple steps i.e. download data to Excel, then you push a button in Excel and it does all the calculations and you copy and paste into BT, or could be a completely separate program kind of like how training peaks has the external program that uploads.