brick94513-GoGoGo Mentor Group - Closed For Now! (Page 62)
-
No new posts
Moderators: alicefoeller | Reply |
|
![]() ![]() |
Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() brick94513 - 2010-06-09 8:49 PM shmeeg - 2010-06-09 7:17 PM Do you guys ride on patched tubes or do you just chuck em? I got a pinch flat today, dunked it in the tub when I got home and patched it w/ one of those cheapy patch kits where you just scrape the tube w/ sandpaper, peel and stick the patch. Do I need to get one of those rubber cement kits before I can ride on that tube again or is the stick on patch ok? I keep the patched tubes for training. New tubes go on for the races! I just throw them out. Not sure how much patch kits are but I figure at $3.50 each, new ones aren't breaking the bank and I probably buy fewer than 10 a year. |
|
![]() ![]() |
Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Finally feeling like I've kicked the cold...had a great training day today. Morning 5.5 mile run, and a 4000m swim after work (main set was 30 100's...bruuuutal). Vineman HIM is 5 weeks from this Sunday! |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Good Friday morning! Any weekend plans? Unfortunately for me, I have to head back to work on Sunday morning. We will probably pack up tonight and leave for home early tomorrow since my oldest has another baseball game. I had a pretty good week with some lower intensity training and some cross training. I'm ready though to get back into my routine for a couple weeks before XTERRA Tahoe City at the end of the month. |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() dhopman - 2010-06-10 9:40 PM Vineman HIM is 5 weeks from this Sunday! Do you have goals for the race (split times and overall time)? |
![]() ![]() |
Elite ![]() ![]() ![]() ![]() ![]() | ![]() I had a rest day yesterday after a brick workout Wednesday. I wanted to report back on the recovery drink I tried. I ordered both Hammer recoverite and Endurox R4 on recommendations I got. I tried the Edurox after my brick. Seems to have worked well. I felt much less tired and sore 1 and 2 days after the workout than I have been feeling lately. |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hope all is well with you guys. I'm picking up the boat this afternoon and tomorrow we are hitting the lake. I may swim laps around the boat for beer ![]() |
|
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Let's talk a little about running.... So, by now you should know that your running plan should include three types of runs: easy, long, and speedwork. Speedwork includes hills, tempos, and intervals. Speedwork and long runs are only done once a week. Long runs should never exceed 40-50 percent of your total weeky mileage. |
![]() ![]() |
Elite ![]() ![]() ![]() ![]() ![]() | ![]() SAWFISH50 - 2010-06-11 9:56 AM Hope all is well with you guys. I'm picking up the boat this afternoon and tomorrow we are hitting the lake. I may swim laps around the boat for beer ![]() ![]() ![]() hahahhahahahaaahahaha!! Now that's great training!!! have fun! |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() There has been some talk about training plateaus, so I thought this article would be appropriate: Article By: Jack Daniels
Figure 1
Figure 2
Figure 3
|
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brick94513 - 2010-06-11 6:56 AM Good Friday morning! Any weekend plans? Unfortunately for me, I have to head back to work on Sunday morning. We will probably pack up tonight and leave for home early tomorrow since my oldest has another baseball game. I had a pretty good week with some lower intensity training and some cross training. I'm ready though to get back into my routine for a couple weeks before XTERRA Tahoe City at the end of the month. I'm gonna try to get a long ride in tomorrow morning and we're hittin the pool for some fam time in the afternoon. |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Meulen - 2010-06-11 7:26 AM I had a rest day yesterday after a brick workout Wednesday. I wanted to report back on the recovery drink I tried. I ordered both Hammer recoverite and Endurox R4 on recommendations I got. I tried the Edurox after my brick. Seems to have worked well. I felt much less tired and sore 1 and 2 days after the workout than I have been feeling lately. I just got some hand-me-down Skrawberruh Recoverite from one of the guys I ride w/ yesterday. One thing I will say for it over the R4 is it mixes a lil better and goes down quicker. 16 oz of water is a lot to chug after youve just put down 40-60 oz on a long bike ride. Also the R4 makes me feel bloated sometimes. I like em both. |
|
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() SAWFISH50 - 2010-06-11 7:56 AM Hope all is well with you guys. I'm picking up the boat this afternoon and tomorrow we are hitting the lake. I may swim laps around the boat for beer ![]() Don't drink and drive on the lake! |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brick94513 - 2010-06-11 8:15 AM Let's talk a little about running.... So, by now you should know that your running plan should include three types of runs: easy, long, and speedwork. Speedwork includes hills, tempos, and intervals. Speedwork and long runs are only done once a week. Long runs should never exceed 40-50 percent of your total weeky mileage. Ive seen this VDOT acronym a lot recently. What is it exactly? One piece of advice I would throw out to everyone is if you have to skip a run, don't skip the weekly long run. The economy you build from it will translate into quicker 'short' distance runs; i.e. races. I did NO speedwork last year when training for an ultra and I posted my fastest 5k time in about 10 years. |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Dave (Norcal SAHD), heres an oly tri on July 18th in San Jose if interested: http://www.thresholdracinginc.com/ |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() shmeeg - 2010-06-11 8:57 AM Ive seen this VDOT acronym a lot recently. What is it exactly? One piece of advice I would throw out to everyone is if you have to skip a run, don't skip the weekly long run. The economy you build from it will translate into quicker 'short' distance runs; i.e. races. I did NO speedwork last year when training for an ultra and I posted my fastest 5k time in about 10 years. As explained in the book "Daniels' Running Formula" by Jack Daniels, PhD, the term VDOT is a measure of your running ability based strictly on race performance. It can be considered a sort of "effective" VO2max, which is more useful than the lab-determined value because it also incorporates your running economy, lactate response, and perhaps even your motivation and willingness to deal with discomfort! VDOT comes from two curves developed by Daniels and Gilbert: one that describes how oxygen consumption varies with running speed, and another that gives the maximum intensity a runner can sustain for any set time. For each distance, you just draw both curves and look for the time where they cross. |
![]() ![]() |
Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() brick94513 - 2010-06-11 6:59 AM dhopman - 2010-06-10 9:40 PM Vineman HIM is 5 weeks from this Sunday! Do you have goals for the race (split times and overall time)? This will be new territory so I'm really not sure what to expect, but sub-6 hours would be great. My Wildflower Oly was 2:50. It was hilly which slowed my bike and run. I know I could have swam a little faster too - maybe a minute or two. Roughly doubling the distances means 5:40, but add the fatigue factor, add some more heat, and subtract some hills - 6 hours could be about right. Swim: I'd love to be sub-30 but that might be a bit optimistic. 32 minutes is probably about right. Bike: I averaged 17mph at Wildflower on a hilly course. I think I can do 18mph or better on this one which would put me around 3:05. I really don't feel like I have a good benchmark to use on this leg. Run: My PR is 1:41 but there's no way I'm running that fast off the bike in heat. I think 2 hours is totally doable (9:09 pace). Goal time might be closer to 1:50ish. I'm consistently running in the low to mid 8's now. That's 5:37 in total. 10 minutes seems conservative for transitions, that's 5:47. 13 minutes of breathing room should be good in case I get a flat, or am slower that planned on the bike. Main goal is beating my 3 other friends - doing it under 6 hours would be icing on the cake! Okay - let me have it now. What do you think? Am I too conservative? Too optimistic? Right on? |
|
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brick94513 - 2010-06-10 11:15 AM Let's talk a little about running.... So, by now you should know that your running plan should include three types of runs: easy, long, and speedwork. Speedwork includes hills, tempos, and intervals. Speedwork and long runs are only done once a week. Long runs should never exceed 40-50 percent of your total weeky mileage. My thoughts on this are: I am already so slow going all-out with a high HR, if I tried to go any slower, I'd have to get on my hands and knees and crawl. LOL! Not trying to me a smarty pants, it's just the truth. Srsly though...I do appreciate the post and will bookmark the website for future reference. ![]() I'm racing tomorrow. Very nervous. I think it helps me to talk about what I'm scared of, so here it is: Bonking on the swim due to lack of training for the past 9 days. Crashing during the bike (as usual). Heat stroke during the run, or injury flare-up which prevents me from finishing. Taking an unflattering finish line photo *giggle* |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() dhopman - 2010-06-11 12:08 PM That's 5:37 in total. 10 minutes seems conservative for transitions, that's 5:47. 13 minutes of breathing room should be good in case I get a flat, or am slower that planned on the bike. Main goal is beating my 3 other friends - doing it under 6 hours would be icing on the cake! Okay - let me have it now. What do you think? Am I too conservative? Too optimistic? Right on? Mine is merely a post of envy that you're racing a HIM! Sounds like you have a good plan and havin some friends to challenge you will be awesome as well. I know that I certainly am motivated to push myself when there's someone I know behind me. |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brick94513 - 2010-06-11 8:58 AM Dave (Norcal SAHD), heres an oly tri on July 18th in San Jose if interested: http://www.thresholdracinginc.com/ I'll be a the tbf race on July 10 (the week before that), I'm pretty sure if I suggested doing more than one race in a month I'd not get a favorable response... I am actually considering doing the Oly distance at that July tbf weekend. Not exactly sure why, seeing as I'm here sitting on my a$$ for the second week now... Seriously though, my side is feeling real good today, and I'm getting back to it this weekend. Given my surprisingly strong (for me...) swim at last weekends sprint, I'm feeling like I could hammer out an Oly swim without much trouble (maybe 35 minutes?). I'll do a few pool sessions this week and see how it feels. Maybe do a straight 1500 set just for fun (?). My confidence is high for the sprint, but I figure my chances of bettering my time are fairly slim, seeing as I had a pretty flawless race as far as mistakes go. I finished 16/35 in my AG, so my goal of becoming a solid middle of the packer has been accomplished ![]() Gonna see how the next two weeks of training goes before I make any decisions. |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kickitinok - 2010-06-11 12:42 PM I'm racing tomorrow. Very nervous. I think it helps me to talk about what I'm scared of, so here it is: Bonking on the swim due to lack of training for the past 9 days. Crashing during the bike (as usual). Heat stroke during the run, or injury flare-up which prevents me from finishing. Taking an unflattering finish line photo *giggle* GL tomorrow! I'm sure you'll do fine. |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() dhopman - 2010-06-11 12:08 PM Okay - let me have it now. What do you think? Am I too conservative? Too optimistic? Right on? I think that looks totally doable. I'm not familar with the bike or run course, but being in Napa, I would assume it is going to have rolling hills. Swim: 30 - 32 Bike: 2:56 (19MPH) - 3:06 (18MPH) Run: 1:50 (8:23 mile) - 2:00 (9:09 mile) 5:16 - 5:38 plus transitions. With your paces, you should easily beat the 6 hour mark. Are you up for pre-riding the course? |
|
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kickitinok - 2010-06-11 12:42 PM I'm racing tomorrow. Very nervous. Good luck and have FUN! |
![]() ![]() |
Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() brick94513 - 2010-06-11 3:55 PM dhopman - 2010-06-11 12:08 PM Okay - let me have it now. What do you think? Am I too conservative? Too optimistic? Right on? I think that looks totally doable. I'm not familar with the bike or run course, but being in Napa, I would assume it is going to have rolling hills. Swim: 30 - 32 Bike: 2:56 (19MPH) - 3:06 (18MPH) Run: 1:50 (8:23 mile) - 2:00 (9:09 mile) 5:16 - 5:38 plus transitions. With your paces, you should easily beat the 6 hour mark. Are you up for pre-riding the course? Absolutely!!!...you're not racing that one are you? Quickly glancing at my calendar, I'm thinking the 26th is a possibility for a day trip course preview. I'd like to do the swim and bike, maybe drive the run course. |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() shmeeg - 2010-06-11 10:53 AM SAWFISH50 - 2010-06-11 7:56 AM Hope all is well with you guys. I'm picking up the boat this afternoon and tomorrow we are hitting the lake. I may swim laps around the boat for beer ![]() Don't drink and drive on the lake! Never do, Too many Dip $hits on the water to be intoxicated not to mention the drive home. You guys have a good one. |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() RR is up: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=212536 |
|