Ernesto's group - CLOSED (Page 68)

E, agree that I need to bump up my swimming and also my biking soon, will look into it!

Also, you almost got me hooked into trying yoga, until your final disclosure at the end about farting in front of the ladies

Today: morning run 6.67 mi, 00:55:35

Total 9 Days; 08:37:34

EV, I am big a spinner. Thats how I took my baby steps (exactly 12months ago) for the sport. 

Are you saying, spin works more on the cardiovascular or muscle? I always felt that spinning built my anaerobic fitness whereas actual riding built my quads and calves. Or is it working other way?

A spin class is definetely a fast twitch, high end workout that develops both cardiovascular and muscular fitness.

A Saturday long easy ride develops both cardio and aerobic endurance, as well as fat glycolisis.

To put it simple, white (anaerobic) fibers can work really hard for very short periods and slow twitch fibers (red or aerobic) can work for incredibly long periods at a lower intensity. Adaptable fibers are a whole different chapter but that is way lenghtier to explain. But to make it simple the C kind of fibers are the key between being an average athlete or an elite one.

Chris,

Your cycling cadence is very steady but somewhat low as evidenced by your workout today. Aim for a higher average, the strenght will come alone without you calling for it. The strenght without the neuromuscular training will not translate to speed on race day, and even though there is no magic number for cadence, nobody should do less than 90RPM, some pros spin at 105 all the time like Lance Armstrong, pretty much the guy that invented high cadence and not smashing gears.

There's not one pro at the Grand Tours nowadays that doesn't have a high turnover.

Day 9, Cycling 6.54 miles in 32:02

Total, 7:34:56

Day 10: Running; 6.37 miles; 00:57:13

Totals: 10 Days; 07:44:58

Chris:

I'm interested in what type of cycling class you are doing?  Looks like you are using your own bike with I assume a Garmin sensor for speed and cadence?  Do you have to provide your own trainer as well? 

If I go to a class its typically at Life Time Fitness - I wish they would get spin bikes that gave speed/cadence/power, etc.  I think I understand the reasons they don't but it doesn't stop me from wishing.  That's why I've started doing much more on my trainer in the basement - I just got a secondhand wheel from my local bike shop and am going to get the cassette installed on it tonight so that I have a wheel just from my trainer tire and then a wheel I can swap for riding outside.

-Mitch

Ernesto:

You mentioned you used to run in Adrenalines.  Those are the shoes I have ran in since I started running in 2007.  Were you a moderate pronator?  Just gauging my feet against someone who has transitioned to a more minimal shoes.  I have a slightly flat left foot and that is the foot that pronates the most.  I know you addressed the transition process - do you recall how long it took you?

Mitch

Nice - that's awesome.  Always easier to work with a group - those solo trainer rides in the basement can be tough - especially on the hard workouts.

Chris,

At this point, it is better to go an easier gear and higher RPM. Like I said, neuromuscular connections need to be developed before the strenght. Strenght is nothing, if it was important for us endurance athletes all those dudes that can squat 600 lbs could beat us on a bike, but they can't.

Connections first, speed later. Your brain has to get used to firing those muscles at a higher range. Later in the early spring you can start doing high power training, combined with your rapid turnover it will make you WAY faster.

Chris and anyone else,

I also use my Garmin 305 with the cadence sensor while riding indoors and the HR/Cadence data works fine.  However, I am at a loss as to why does it report a significantly lower distance vs. riding outside during the same period of time - any ideas?

Day 10: Indoor bike; 18 miles; 01:00:00

Totals: 10 Days; 09:37:34

I got tired of all that and I'm getting a Computrainer, which should be arriving soon. It is expensive, but the course videos, the real resistance (it modifies it according to actual data obtained from the terrain) and the real speed make it worth every penny.

Ah...this is what makes triathlon sooo much fun and frustrating at the same time - the need/want to buy "toys".  My daughters (and wife) laugh as I drool over bikes or as I look at wetsuits (still need to buy one) or lust after the latest electronics.  But, that being said I am lucky because my wife gets it that my passion (while obsessive at times) results in good health, a stress outlet, and active lifestyle model for my girls.

Many people I know say that they cannot believe all the stress I can handle, this is my secret.

Here's the tally for the group:

Mark 11 days (one day ahead, cheater) 12:44'30"

Chris 10 days 12:20'18"

Gabe 10 days 9:37'34"

Jackie 10 days 9:16'54"

Me 10 days 8:51'10"

Barry 10 days 8:34'42"

Mitch 10 days 7:44'58"

Jennie (?)

Aki (?)

So at least we know that seven of us are firm and commited to the challenge, today we're a third of the way into it. Some of you may be starting to notice certain positive changes.

Ernesto congrats on the florida ironman perhaps i can come and see you race. im in pensacola, not to far away caint believe it sold out in 16 min>

Precisely why I exercise after work, to let go of the stress of the day!

Day 10, 59:46 ran 5 miles

Total, 8:34:42

10 days down  9:16:54.

Yes, I'm noticing that I'm not as tired as I thought I would be without rest days.

Chris,  On your question about 3 separate run workouts.  One time I noticed that Ernesto did that, so I thought that was what I was supposed to do.  Especially since I walk for 15 min before and after the actual running part.  I just figured out the lap button a few days before you asked about it.