Aaron Davidson's Group -- Closed. (Page 8)

Adjust based on your run.

Honestly I do not have an answer, I would shoot for what the plans says.

Jennifer,

Congrats on your pace! that's great!!  Also, That LTHR link would be great. If you can post it, would be cool to see. 

Bob - I know what you mean when you say the O2 was taken away! it happened here in ABQ as well yesterday, right around the hill....

As for cadence, I ordered the cadence accessory for my 305, but it hasn't arrived yet. it will be interesting to see if my easy calculation of how many spins in 6 seconds turns out to be what the cadence sensor shows. I'm usually at 90 and try to stay at this level based on feel. I know if I spin to fast, I'll lose a little speed, but I don't think you should feel worked to spin 90...it could be just training your legs to spin in smooth circles, which can be done by single leg spinning.

just a thought...you may already know all of this!

Nice job. Its nice to get those faster runs in. The more you run the easier running is, the more you run faster the easier 'fast' becomes.

HR tends to lag up to 90seconds.  I think triathlon either encourages nerds or draws them to it.

Its a personal thing. I find that I can hold a higher level of power longer at a higher cadence. There is no right cadence. Part of a recent workout:

Duration      AVG Power     AVG HR     AVG Cadence

10:50          126               140           93
20:46          214               162           85
29:34          170               148           85

By this point in the workout, I had done a workout, some intervals. The 10min was recovery, the 20min was to gauge against pre kona fitness, the 30min was a moderate tempo ride.

However I also spend time in a small gear, one some workouts for 30min 'spinning' at around 100rpm.

One last thing on cadence, smooth higher cadence riding (not bouncing around) shows efficiency.

People talk about carbs and protein after workouts. The reason for protein is because post workout your body will synthesis more protein than any other time. Carbs help because they allow your body to synthesize more protein because the carbs help to stimulate the release of more insulin which then transports more of the amino acids from the protein to your muscle cells.

More on cadence:

http://www.physfarm.com/inside/articles_cycling_cadence.html

"et's imagine you and I are identical twins, and we are cruising on our bikes, and our power meters both read 200 watts. Fortunately, we are both incredibly rich, so we both happen to have portable oxygen meters and we know we are using the same amount of oxygen. You are spinning your pedals at about 80 rpm, in a reasonable gear. I am using a huge gear, and end up grinding along at say 40 rpm. What happens? Well, we are doing the same amount of work, and using the same amount of oxygen. However, per turn of the pedals, I am using twice as much force. I need to maintain my speed with only 40 pedal turns each minute. So, my muscles have to exert more force per turn than yours. You are doing twice as much pedaling, but each turn only takes half the force that mine does."

I was never able to feel anything from foam rolling, but I have had a few ART sessions. They are painful but I always felt better after.

I tried to write something about about using HR for training and looked at a ton of articles. I do not think I could compete with this:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=54

Really the basis of monitoring and using your HR is to gauge fitness, pace, and hold yourself back when you should (during some training, not racing).

Unfortunately it is often a crutch as well, but helps get a lot more running miles in keeping you back instead of blowing up so you can go a lot further.

More info:

http://www.trainingpeaks.com/trainingplans/ericschwartz/trainingintensity.asp

http://www.trifuel.com/training/beginner/how-to-set-accurate-training-zones

This helps break down training cycles:

http://www.coachr.org/heart_rate_training_for_improved.htm

Keep it all relatively easy. Nothing to hard until week 8-10. As you ramp up your long runs, do part below your ideal race pace. So like 8miles at your normal easy pace, then 5 below race, then 2 more easy. Should help keep you injury free.