Razorxp Group Is CLOSED (Page 65)

Caleb - great picture but BBBRRRRRR!

KC - Did you get your bike back today?

Scott / Dave you guys totally lost me on the leg thing. lol

It's flippin snowing here again today, and forcast for more Thiursday. It's spring for goodness sake. What's with that??

Got in a swim tonight, my first one back from flu....

WU: 4x75   ~  MAIN: 500 swim, 500 Kick (urgh) 500 pull, 500 swim  ~  CD: 100 swim, 100 Back.

So I have set a mini goal for myself. For the next 2 weeks I plan to hit at least 80% of my plan. I would say 100% but I am being realistic and things have a habit of coming up. 80 % is a good # to aim for.

1/1 so far !

Hi Deb.

Got the bike back safe and sound and I can't wait to ride it on the road (damn weather)

Nice swim workout - how the hell do you guys do that  LOL.

Bike (inside) and swim tomorrow. Can't wait - made a promise to Coach and will let everyone know what that was and how I do tomorrow.

Good night and have a great Tuesday.

KC

Hey - been awhile and training slowed down last week, but I'm wrapping up some things with work regarding a project that is going in, so IT'S ON!  I'm not worried about the loss in volume as my volumes have been pretty good.

And here I almost did a 1700yd swim, 24m bike and 7.5m run on Sunday, just to pack it all in.  Thankfully, my brain said "Dude, you so totally didn't set yourself up to do an Oly training brick."  I listened to my inner voice and decided to tweak my plan.

On my first outdoor ride I had the same paranoia about unclipping.  So I tended to do so in such a violent fashion that I HAD to lean in that direction as that was the way my leg was pulling me over.

Signed up for double spin classes on Monday nights for the next 6 weeks.  Look for Rob to be draggin' azz on Tuesdays.

It's just that the perfect spin is 50/50 effort from both legs.  Never happens but you want it as close as you can. Its all about efficiency.  One leg shouldnt over-tire. 

last week I was doing some one leg drills and noticed that my right leg was defintitley struggling more than my left.  Is that common in biking to have an unbalance like that?

Deb: with the trainers we use it will tell how much power each leg is creating, so ideally you want a 50/50 mix.  We are supposed to get snow tonight and over the weekend could be a good size storm.  Your 100% already keep it up..

Rob, a down week is always good after a few hard weeks.  You will come back stronger and less injury prone. 7.5mile run for an oly, are you in bonus time??

Tim: most will have one leg more dominant but the goal is to push and pull equally with each leg.  Too many people just hammer at the pedals instead of "trying" to pull up alittle.   Doing one leg drills starting with 15 seconds and working your way up is a great way to become a better peddler.  Try doing one leg for 1 or 2 mins and your leg will not like you very much. :-)

I did 7 reps on each leg and started at 1 minute each but was killing me so in the 3rd rep I dropped it to 40 seconds.  And yes my legs were mad at me that day.

You will get it.  It is supposed to feel like wiping mud off the bottom of your shoe.  Yes, dominant legs are very common.  But as my coach says, You are taking it to a new level Scott. 

What the hell was I doing before :/ 

We do one legged drills working up to a minute a piece...spin for a few seconds between with both legs then shift. 

This one is really a blast - not.  For two hours...30 mins at 85, 30 at 90, 30 at 95, 30 at 100.  That hurts., But I guarantee a quicker cadence and better spin.  

http://www.youtube.com/watch?v=2mSRDt5XDCg&feature=player_embedded#at=163

I forget who was asking about this.  Saw this video on HR zone training.  Good explanation.

Nothing wrong with doing a little extra is there?

Hey Team.

Bike is back but it is also back on the trainer - a bit sad but I know better weather is ahead.

Back in the pool tonight.

Hope all is well with everyone and I hope you are having a great day.

KC

PS - 12 weeks Deb - that is exciting! June 4th? I just put it in my blackberry

Hi Deb.

My first sprint is on June 19th and it feels like it is 2 weeks away .

Thanks for the pool wishes.

Jolty is how I would describe when I started.  Far harder down on the stroke than up.  Try shifting to a slightly harder gear to increase the tension on the chain and going slower a bit on your rpm at first.  Do it for 15 secs a leg at first.   Build up over time from there. 

Just think circles, you want to make nice circles.  push-pull.  Doing these drills will help you get much more smooth.

Heck I have a sprint in 3 weeks, not even close to being trained.  I have some fast friends going and I cannot  finish last of the group or I will never live it down.

I had a fun workout tonight, met some clients for a "few" beers after work and still  managed to get a bike in. Stomach bloated as heck but I got 1hr in.

KC Hows that swim????

Hey Team.

Back from the pool - what a crappy weather night.

I got my bike back this afternoon, which I probably already shared with you, but if not, there you go; now you know.

Pool was a bit busy tonight, scuba divers and life guard class but I managed to get some decent work in although not as prolific as Sunday afternoon. Now that I think of it, maybe I was comfortable tonight because all the lifeguards where there?

I also brought my video camera with me again and had another struggling swimmer like myself take some vids of me and I took some of him so he can get some help with his technique. This is going to mean that I will be able to share some more home vids of me swimming soon. I know that probably does not excite many of you LOL, but for me, being the golf teacher who loves to analyse swing mechanics, I kind of enjoy it and it gives me a good visual to work on I guess.

I did see some progress this evening though, which was cool. Sorry Coach, I did not get the continuous number you were looking for but I did ok for me and I know I will continue to improve.

That is it for now. Back in the pool on Wednesday.

Have a great night everyone.

KC

Sorry, repeat and delete!

Good Morning Team.

Thanks Coach!

Winter is back BOO  I was hoping to run outside this afternoon but that is not looking like it will happen. Oh well, guess I will have to warm up the tread mill and flip on the golf channel.

Lap swim tonight 8:30 - 9:30.

Thats all I got for now - have a great day everyone.

KC 

My goal today is to drag my butt into the pool before spin class tonight.  I have been slacking so much with the swim.   KC we have the winter weather coming back too, wintery mix (whatever that is) tonight.