Ernesto's group - CLOSED (Page 7)

You're in, I guess... Shoot questions!

Below is the link to Jorge's website with the cycling plan and all you need to know about it:

http://coachjorgem.blogspot.com/p/cycling-plan.html

Research it - embark on the plan - and then enjoy the suffering. I never thought a three minute all out effort (test) could be so grueling or painful.  Best worst three minutes you can imagine.

I bookmarked it, but I'll wait till after the Tri on the 14th to start it.  

I am going to do speedwork with a running group tonight.  First time I'm doing this...I'm a bit nervous!

We are all cheering for you!

Jen, I was looking at your logs (and some others) to kind of get an idea of how people are training themselves... your Sunday workouts for April are pretty darn intense. Are you doing these as brick sets or different times of the day?

I thought my Tri was 2.5 short of an Olympic distance.  I looked at the site again and realized I was off by 10miles in the bike.  With that I think that although I need a lot of work I may have overtrained (See training log).  I am bummed because I really wanted to do an Olympic but since I have just started traing again 3 months or so ago figured it may be a good thing..  

Did speed work tonight for the first time...  On a 400meter straight we ran 1 minute sprints then jogged to the end.  Did this 8 times..  Warmed up with a 1 mile jog..high knees and butt kicks, cool down was squats and side steps with a 1 mile jog back...  I am doing a 1 mile time challenge next week. Last one was 7:43 (fastest in my life).

I love speedwork and its pain. You'll learn to love it too. Even though you need a big aerobic base, the speedwork teaches the brain to go fast so it is absolutely necessary.

I'm glad you had a great workout!

Ernest and gang-Thank you for having me.  I went back and read the previous post to glean from all the wisdom already posted. (The Big Book is ordered!)  I'm 37F, wife & mother of two.  I'm a newborn when it comes to Tri's.  Not sure what's got into me, but I find myself drooling over an upcoming Tri in my area.  It's just 5 weeks away.  I can individually cover the distances of the race, slowly but continuously, as of present.  Should do a mock run, all three in a row to make sure I can finish?  Can I expect to duplicate my best training times (race day) or will I lose a percentage because of doing all three in a row?

 

Another immediate question I have is about the bike.  I thought I would have to prove to my husband that I'm sticking with this before he would consent to a purchase.  However, after seeing me frustrated after a ride, I saw a glimmer of hope   On downhill (this is flat Jersey,they are minor), I am spinning like crazy and not getting any speed.  Is this my bike?  Is it me?  Is it just the nature of going slightly down?  Any recommendations for a purchase?  Looking used Tri beginner bike, 1-2k range, hoping to find someone upgrading? 

 

For a Sprint Race, should I be prepared for a flat tire?

 

Ernest, one post you said, "Only sprints should hurt 100% time"  Do you mean a Sprint Tri, you should be pushing 100% or a sprint as in interval? 

 

One more ?,  I've read a lot about Heart Rate (Garmin) in previous post.  I don't have one, I have a very basic HR monitor that I rarely use.  Should I be using it?  Should I be investing in a Garmin?

 

Lots a questions, I realize everyone is pressed for time and currently training.  I appreciate any help I can get   Thanks so much...Joy

Ok, here we go:

-         Yes, you can finish the race if you can complete all three distances separately. No doubt. You may have a little epiphany on race day about losing or winning time when you put them together, but I’ll leave that up to you (is good to have surprises every now and then).

-         You should know how to change a tire regardless of the distance, it can happen in training and it will happen in a race sooner or later. Go to a bike shop and have them teach you, it’s very easy. I don’t believe in dropping out of a race due to flats and I have two examples: Toyota US Open 2009 (had two flats, fixed them and then had the best triathlon 10K run ever) and Ironman Austin 70.3 (had a flat that I couldn’t fix on mile 48 and still pedaled all the way to T2 8 miles on a flat rear tire). Triathlons are meant to be finished unless you have medical issues or feel that your health and safety are threatened, this can be avoided with the proper training. I know people that has walked with their bikes on their shoulder all the way to transition.

-         When I do Sprints I redline the whole thing only because the distance is not a challenge for me, so I make the challenge by going as fast as I can. This should not be your goal for now, you should pursuing a fun, relaxed race with a smile on your face from wire to wire.

-         Heart rate is the best way to measure effort and progress. The Garmin Forerunner 305 is bomb proof and it provides tons of useful data. I encourage you to buy one, they are only $150 at Best Buy or Amazon.

-         About the bike, if you can afford 2K you don’t have to purchase a used rig. A brand new (great bike) goes for $1.5K or so. Then you can start upgrading components (i.e.: race wheels, carbon cockpit, crankset, etc) over the years. The important thing is to get a bike with a good frameset. I can point you to many brands and styles, a good fit is VERY important though.

Welcome!

Ernesto,

I have a Garmin Forerunner 305 (which I love).   Should I buy a bike mount and a cadence sensor for it? I do have a bike computer, but basically all that gives me is mph and it doesn't upload to Garmin Connect.  (Right now my bike workouts get uploaded without cadence data because I wear it on my wrist while riding).

Chris

I have a cadence sensor and it is a very important tool for endurance training, the bike mount is more of a “luxury” if you want. Turnover rate is extremely important, I try to keep my legs firing 90-95RPM for both bike and run too. While I’m riding I look at the cadence and if I’m below 90 I shift a cog up or my chainring down, over 105 is not really good for long distance but it is nice for some very specific training sessions.

After you buy it (if you do) ask me again and I’ll tell you what you want to see on the front of the Garmin (settings) as you ride and what you need to look for as far as turnover rate at different parts, etc.

I did my swim workout today and it felt like my first time in the pool.  I was supposed to do 6 sets of 75 fast but I really couldn't.  I focused on my pull and I kicked more that I have have before.  

After about 500yards I wanted to through in the towel..I toughed it out and made it the 1350 and the end did feel slightly easier but my heart rate was up.

Could the focus on the pull and kicking on top of yesterday's speed work kill me like that?

Ernesto, please share what I want to see on the front. I am using my FR305 for all-in-one. Also, how do I set my goal to maintain a certain cadence level? I assume it is different stroker for different folks.

Chris, don't get the FR305's advertised bike mount. It works more like launch pad than mount (warning: second-hand information!). Get the Garmin 405 mount... it works on 305 as well.