GordoByrn's Group Full for the Spring (Page 8)
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() What are recommendations for pre-race taper? As my workouts usually top out at 30-45 minutes should I even be concerned? My month of training looks like some people's weekends. Also, do you wear your HRM for a race and try and keep the same HR goals? Thanks. Matthew |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() G- how was the trip??? Based on your twitter pics you were riding in some beautiful country. Solo trip or did the family come along? That van is hardcore! |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Today:
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New user ![]() ![]() ![]() | ![]() Thanks for the info on the bike, G. Out of curiosity -- how tall are you? Weight? So, is it safe to say that at 6'1" I would always be better with road geometry, or would I consider tri geometry with increased flexibility? Also -- what about a Trek TTX with a little more forgiveness in the angles? Workouts today for me: Rode this morning, average 125-130 for 45 minutes. Strength trained tonight with JR (Strength coach) and we re-vamped the workout. Good stuff, and getting stronger.... Off to outdoor education camp with my son tomorrow (chaperoning) for a couple of days... fun times, little sleep and probably a nice hike up in the pines -- nice change of workout venue! ken |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Gordo, thanks for the info on running and shin splints. I went to a running store here in Ann Arbor and the owner is a track coach, when I mentioned medial posting he set me up in a shoe that seems to be doing the trick. I also took some advise from Babs and Suzy, fast cadence and softer surface. I ran 8 miles on Sat. with no issues from my shins, my longest run ever. It was awesome, slow but AWESOME! I really want to do a half mary in Oct. and now I am starting to think that it is very possible. Babs, thanks for the inspire.
Another question, I have a new wet suit that I have not worn yet. My husband got me a Zoot Zenith(I look like Bat Girl in it) I have heard that it is a good idea to soak it before you wear it. How long and how far in advance should I do this? I plan on taking it to the pool Fri and giving it a try. The temps here in MI are starting to warm up and locale BTers are starting to talk about OWS. Oh boy, what have I gotten myself into
Karen
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() mtntord - 2009-04-28 7:48 AM What are recommendations for pre-race taper? As my workouts usually top out at 30-45 minutes should I even be concerned? My month of training looks like some people's weekends. Also, do you wear your HRM for a race and try and keep the same HR goals? Thanks. Matthew You won't need much of a taper if you are on a lower volume program -- capping the workouts at 30-45 minutes and being careful with anything sustained in the final ten days should work well for you. HRM -- yes, great tool for racing. Work backwards from what you think you might be able to sustain for the run -- aim to be about 10 bpm lower on the bike and a further 10 bpm lower on the swim. That will help you learn to finish strongly and you'll benefit from the run giving the greatest return for increased effort. g |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cjhild - 2009-04-28 8:47 AM G- how was the trip??? Based on your twitter pics you were riding in some beautiful country. Solo trip or did the family come along? That van is hardcore! Trip was great -- TON of driving for me -- so going to adjust the approach in the future. Had speedy mtn biker along as well as his girlfriend, who is very speedy elite triathlete. I have a client coming over from the UK tomorrow and we'll be in Moab this weekend with Mon/Tues in Capital Reef. Going to do the "red loop" on Sunday... http://skinnytireevents.com/images/stories/PDFs/MCT2008%20Map%20&%20Elevations.pdf The van is really good for mobile training camps. g |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ken in AZ - 2009-04-28 7:49 PM Thanks for the info on the bike, G. Out of curiosity -- how tall are you? Weight? So, is it safe to say that at 6'1" I would always be better with road geometry, or would I consider tri geometry with increased flexibility? Also -- what about a Trek TTX with a little more forgiveness in the angles? Workouts today for me: Rode this morning, average 125-130 for 45 minutes. Strength trained tonight with JR (Strength coach) and we re-vamped the workout. Good stuff, and getting stronger.... Off to outdoor education camp with my son tomorrow (chaperoning) for a couple of days... fun times, little sleep and probably a nice hike up in the pines -- nice change of workout venue! ken I'm 6-1 and have ranged anywhere from 160-200 as an adult. Right now in the 168-172 range. Will likely keep going up if I am able to string together a few solid weeks of powerlifting. My training camps are fairly catabolic when training shoulder-to-shoulder with clients so tough to build muscle. Road vs Tri -- you'll get as many answers as there are people that read the internet -- it really depends. There are very, very smart/experienced people that completely disagree with each other. Shoot me an email if you want a link to a presentation that Dr. Jeff Shilt gave at our Tucson camp. ***Open offer to all BT'ers*** g |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() twohearted - 2009-04-28 7:52 PM Gordo, thanks for the info on running and shin splints. I went to a running store here in Ann Arbor and the owner is a track coach, when I mentioned medial posting he set me up in a shoe that seems to be doing the trick. I also took some advise from Babs and Suzy, fast cadence and softer surface. I ran 8 miles on Sat. with no issues from my shins, my longest run ever. It was awesome, slow but AWESOME! I really want to do a half mary in Oct. and now I am starting to think that it is very possible. Babs, thanks for the inspire.
Another question, I have a new wet suit that I have not worn yet. My husband got me a Zoot Zenith(I look like Bat Girl in it) I have heard that it is a good idea to soak it before you wear it. How long and how far in advance should I do this? I plan on taking it to the pool Fri and giving it a try. The temps here in MI are starting to warm up and locale BTers are starting to talk about OWS. Oh boy, what have I gotten myself into Karen Great to hear that you found some relief -- keep your rehab exercises rolling even when symptoms disappear -- it's like antibiotics! Wetsuit soak -- absolutely but... soak it by swimming in it (I'm serious). The BlueSeventy.Com website has a great article about tips for putting on a wetsuit -- that will help as well... http://www.blueseventy.com/docs/BS_FIT_CHART__08.pdf g |
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New user ![]() ![]() ![]() | ![]() THanks G... I sent an email through EC's contact page. Hope that gets to you. If not, PM me an email addy. ken |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ken in AZ - 2009-04-28 11:05 PM THanks G... I sent an email through EC's contact page. Hope that gets to you. If not, PM me an email addy. ken The home page stuff comes straight to me via gordon at endurancecorner dot com. Got you message and just replied. g |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Today:
G- is there anything I can do on the bike when going up a hill to keep the HR down? on the steeper hills I drop into my lowest gear (I only have a double) and still see my HR climbing. Do I just not worry about it and let it come down after cresting the hill? On a run when considering HR should I be most concerned with my average HR when looking at the session afterwards, or should I be more concerned about the HR at specific times during the run? I try to keep a close eye on the HR during the run so that I am not getting too high. Thanks. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() GordoByrn - 2009-04-27 Fun to look back and our predictions over time. So G, are you fast enough? |
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Expert![]() ![]() ![]() ![]() | ![]() My race is coming up May 10th. I am thinking about getting in a long ride w/some tough intervals tomorrow or Friday - about 10 days out - and that would be my last long workout before the race. Anticipating for the race about :20 swim/1:10 bike/:30 run, T = 2 hours. Therefore this last long bike ride would be about 2 hours. Does that make sense to do that long ride at this point? I haven't had a continuous 2 hr workout yet this season. Definitely need to avoid trying to make up for lost time but want to have a solid workout that lasts the anticipated duration of the race. Edited by BabsVa 2009-04-29 12:19 PM |
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Member![]() | ![]() BabsVa - I won't comment on your training plans - Gordo much better for that. However, I can offer good luck, inspiration, and a little mental technique. If you are nervous about finishing or pushing yourself too far too soon, practice breathing techniques and yoga to control mental anxiety. Something that helps me at the end of a tough workout is asking myself "What do I need to relax to continue this for another hour?"(I ask this even if I only have 5-10 minutes to go.) I got this technique from yoga and almost always my face relaxes, and my breathing becomes more regulated. I also focus on whatever is tightening up. For example, last night my rt. neck/shoulder started to cramp up. I kept saying "rt. neck relax - only 10 more minutes, rt. neck relax - chest up shoulders back/down., rt. neck relax - etc." Practice this over the next week so that you can use it should you get in trouble during the race. Hope this helps - at the very least good luck. ![]() Edited by laurabuchholz 2009-04-29 2:16 PM |
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Member![]() | ![]() I have two questions. Edited by laurabuchholz 2009-04-29 2:42 PM |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() BabsVa - 2009-04-29 9:54 AM My race is coming up May 10th. Good luck! The start time is 9:00 am? That is awesome. I have to wake the kids up at 4:00 am on the 9th for mine. They don't like when I do that. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cjhild - 2009-04-29 7:58 AM G- is there anything I can do on the bike when going up a hill to keep the HR down? on the steeper hills I drop into my lowest gear (I only have a double) and still see my HR climbing. Do I just not worry about it and let it come down after cresting the hill? On a run when considering HR should I be most concerned with my average HR when looking at the session afterwards, or should I be more concerned about the HR at specific times during the run? I try to keep a close eye on the HR during the run so that I am not getting too high. Thanks.
Yes - you can change your gearing and choose routes that don't have steep sections. Very effective to moderate HR when climbing. Also, make sure that you are now "powering up" the early part of the climb and spiking effort. With the HR caps -- easiest thing is to set an alarm to beep at the level you want to cap and learn to exercise in a relaxed manner under the alarm. A lot easier than dealing with the stress of checking all the time. Overall, you will have to moderate your approach and your routes while you gain fitness -- this is the fastest way to improve and will generate the greatest benefits from your training. g |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cjhild - 2009-04-29 9:23 AM GordoByrn - 2009-04-27 Fun to look back and our predictions over time. So G, are you fast enough? Far faster than I need to be. But it's easy for me, because I am faster than most. The folks that are slow but fast enough -- those are the jedi-masters of our sport. g |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() BabsVa - 2009-04-29 10:54 AM My race is coming up May 10th. I am thinking about getting in a long ride w/some tough intervals tomorrow or Friday - about 10 days out - and that would be my last long workout before the race. Anticipating for the race about :20 swim/1:10 bike/:30 run, T = 2 hours. Therefore this last long bike ride would be about 2 hours. Does that make sense to do that long ride at this point? I haven't had a continuous 2 hr workout yet this season. Definitely need to avoid trying to make up for lost time but want to have a solid workout that lasts the anticipated duration of the race. If in doubt then leave it out -- Joe Friel. If you want to train endurance then ride the distance -- no need to include hard training with your longest endurance workout of the year (that could be over doing it). A long session two weeks out would be fine. g |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() laurabuchholz - 2009-04-29 1:11 PM I have two questions. Hi Laura, OK to train through a little soreness -- no risk there. However, you don't want to be chronically sore (every day) -- that means that you have a little too much load. Alternating yoga with strength -- say one of each per week -- that would make sense for an athlete in your position. All riding is good riding -- I wouldn't worry about which bike you are using. Key thing is to be able to train and have fun. Being outside on the commuter is more fun that indoors. Enjoy it when you can get outside. 2' = two minutes 2" = two seconds 2M => I'd ask for clarification if it was in that format as I know coaches that could mean miles or minutes g |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hey G |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() SSMinnow - 2009-04-30 10:59 AM Hey G Is that you in the new photo? Nice shot. Endurance has a few different components - this article came from the achieves so the format isn't perfect but... http://www.endurancecorner.com/old_school_endurance For your cycling there are a few things to consider... 1 - the ability to exercise for your total race duration (think time) 2 - the ability to perform the total amount of work required for your race (think output) 3 - the ability to increase your work rate (think power/pace/speed) Most athletes focus on #3 almost exclusively in their training and testing -- however, race performance is dominated by #1 and #2. So when your coach talks "endurance" she/he is probably talking about #1 and #2. You can also see if these are limiting by athletes that see big fade in power/pace and the race duration extends. You shouldn't be doing challenging CT workouts in the 14 days after Boston -- right now you should be focusing on swim frequency -- that the best goal for the three weeks after a marathon -- swim often, stay balanced, recover from the marathon effort. With the hills, once you are recovered from the marathon, the best way is have enough gears and gradually increase the severity of the terrain that you are climbing. Gradual adaptation. Also, watch the tendency to spike power/effort at the base -- loading the legs early leads to underperformance. The low HR relative to effort can be a leading indicator of fatigue -- totally normal after a marathon event. In the 14-17 day window post marathon (or any key race) you are likely to feel very good -- resist the urge to hammer yourself (or your training pals!) in this window. It's a mistake that I've made a few times. Hope this helps, g |
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Expert![]() ![]() ![]() ![]() | ![]() Hey all I noticed in our little mentor group here there are a few of us in our forties and beyond (and the rest of you, well, you just wait, you'll get there soon enough) In fact I wonder about the demographics of triathlon, it seems a sport most people discover as adults and not necessarily as young adults, either. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() GordoByrn - 2009-04-30 10:50 PM SSMinnow - 2009-04-30 10:59 AM Hey G Is that you in the new photo? Nice shot. Endurance has a few different components - this article came from the achieves so the format isn't perfect but... http://www.endurancecorner.com/old_school_endurance For your cycling there are a few things to consider... 1 - the ability to exercise for your total race duration (think time) 2 - the ability to perform the total amount of work required for your race (think output) 3 - the ability to increase your work rate (think power/pace/speed) Most athletes focus on #3 almost exclusively in their training and testing -- however, race performance is dominated by #1 and #2. So when your coach talks "endurance" she/he is probably talking about #1 and #2. You can also see if these are limiting by athletes that see big fade in power/pace and the race duration extends. You shouldn't be doing challenging CT workouts in the 14 days after Boston -- right now you should be focusing on swim frequency -- that the best goal for the three weeks after a marathon -- swim often, stay balanced, recover from the marathon effort. With the hills, once you are recovered from the marathon, the best way is have enough gears and gradually increase the severity of the terrain that you are climbing. Gradual adaptation. Also, watch the tendency to spike power/effort at the base -- loading the legs early leads to underperformance. The low HR relative to effort can be a leading indicator of fatigue -- totally normal after a marathon event. In the 14-17 day window post marathon (or any key race) you are likely to feel very good -- resist the urge to hammer yourself (or your training pals!) in this window. It's a mistake that I've made a few times. Hope this helps, g Yep, that is me in the avatar in the final stretch of Boston. It is one of the few photos where even though I feel like crap, it is well hidden ![]() I have taken your advice on the swimming post marathon and have been in the pool a lot. I've stepped back to nearly all drills based on an underwater video tape I had done a couple of weeks ago. Sort of humbling and frustrating, but necessary. I don't think I have followed your advice on the bike. I figured it was the discipline I have ignored the most over the winter, was not that hard on the body post marathon and I would play catch up. Based on my low HR on the bike and very high HR on my runs, maybe backing off for a few more days is warranted. Thanks for the reminder. Suzy |
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