Jamie's HIM/IM Training Group-CLOSED (Page 8)

syscrash - 2011-01-20 5:40 PM Ok...how about what bike to ride on the trainer?  I've got a roadie and a tri bike.  I'm leaning towards the tri bike. I mean why would I train on a different bike than I'd race on?  On the other hand, a guy I work with who does tris is telling me to be careful so I don't wear it out. Not that I'm ever going to get over this cold, but if I did... :P  See my logs on the whole health issue...argh....patience

clewis38 - 2011-01-20 4:11 PM

All, I'd like your opinions on speed/interval workouts for the run.  What seems to suit me best is to do intervals of 3 min at increased pace (about 6:15 pace) followed by 2 min of recovery pace (about 9:00 pace).  So that means each interval is 5 min.

In preparation for my HIM in March, I'm doing interval work once per week (the other run days are hills and long run), and I've been doing a 5 min warmup, then 4 intervals (of 5 min each), then a 5 min cool down.  So here's the question...is it better to train up for the race by (a) increasing the number of intervals, (b) increasing the duration of each interval, or (c) increasing the pace of each interval?

Currently, my non-technical, non-coached plan is to do (a)....use the 6:15/9:00 pace but over time increase the number from 4 to eventually 7 or 8...but I'm open minded.  What do you guys think?

jamiej - 2011-01-20 4:39 PM Holy post explosion. Is everybody bored at work or something? My workout today was a 1 hr bike with 2/3 of that being at threshold watts. It was very, very tough but I felt pretty darn good the entire time. So to touch on questions/comments: @Dan-----nice job working in your HR zones. As you get more comfortable in your target race HR zone start to mix in 5-10'/hr of Z3/Z4 work (1',2', 5' intervals, even several 30sec is good) @Jerry---have you determined your FTP? That is critical to power training. If you did, how did you test and what was the result? @Dave---I don't see any problem breaking up the workouts. Last year I did several broken long runs (2 a days and a few 3 a days) just b/c life interfered and I wanted to get the mileage in. I don't see anything wrong with it at all. @Jennifer------welcome back. I thought maybe you went somewhere else. RPE is great but I would strongly recommend a cheapie HR monitor. You can get them all over the place. I've seen them at Target, Walmart etc. You don't need anything fancy at all. Just something that gives you a HR number and maybe a timer. Polar, Timex and Garmin are good brands. It seems like most people use HR so if you are interested in buying one and opinions I would post that to this group. Just my opinion. @Brien----welcome back to health! @Radar----did we ever get a first name for you. My opinion on spin classes is that they are better than nothing. Spin class/trainer---- I prefer trainer. Ultimately go to/use what will keep you cycling through the winter. If you are so bored on the trainer that you don't use it then that's a problem. If not, trainer is the better choice b/c you do the training that YOU need to do on the bike that you will race and in the position in which you hope to race. I strongly recommend a Kurt Kinetic Road Machine. They are expensive but they are worth it. The ride quality is night and day to a cheapie trainer. Been there, done that. @Cody----I like the answers that Dan and Dave gave you. For me, I've always used increase mileage to increase my speed. During IM training I run 40-50mpw at about 7:40. When I run a HIM in the middle of this training I can usually do 1:28 ish. So for me, many miles at a slower pace increases my ability to run fast. I'm doing actual speedwork for the first time and am basically just doing 4-6 1 mile repeats with 1 minute rest in between. This group is really coming on strong now! Keep up the interaction. Everybody has different experiences and methods so please share. Jamie

JBougher - 2011-01-20 8:47 PM

I determined my FTP using a 20 min ride as part of a series of tests for VO2 max, etc. on my CT.

My FTP came out as 201.

My ride tonight was 60 mins  3x10 intervals at 200W avg.  10 min spin between at 150w.

sbsmann - 2011-01-20 9:14 PM



Jamie...Question about "threshold" watts.  Not having a power meter, I am curious how that is tested/calculated.  Also, how would some using HR determine their threshold?  Is that just a specific HR zone & which one? 

clewis38 - 2011-01-20 11:20 PM

Thanks for all the great thoughts on this.  I think I'll try each of these out over the next few weeks and see which one "feels" like it'll get me most ready for the race.  I've been doing the invervals mostly just to break out of the rut of running always at an 8 min pace.  So far it's worked, since my long runs (~10 miles) have come down to an overall pace of about 7:45.  Thats about the speed of the run of my last HIM, but this time I'm hoping to average 7:15.  We'll see.

I started as a runner, so that's always been my most comfortable of the 3 events.  Where I really need help is on the bike.  I know it takes a while to build the base, but after more than a year of consistent riding, I'm still way slower than I'd like to be.

Danrl88 - 2011-01-21 9:25 AM .  I am thinking about getting an Adamo Road or one of the Cobb Saddles.  Does anyone have any experience with either of these or advice about them?

Danrl88 - 2011-01-21 9:25 AM

Was going to head out for a run but it is pretty cold this morning.  Going to try after work.

I have a question about bike saddles.  Right now I have a Selle Italia T1, and have used it since last year, with varying degrees of discomfort.  I feel like I cannot get comfortable while aero in it recently.  I am thinking about getting an Adamo Road or one of the Cobb Saddles.  Does anyone have any experience with either of these or advice about them?

jamiej - 2011-01-21 12:07 PM ALL: Any objections to letting one more into the group (nuttysami123)? I know I closed it earlier and don't want to p.o. anybody by letting one more in. I don't mind, if you don't. Jamie

diamondgirl1973 - 2011-01-21 12:19 PM Bike question.  I read alot about people wanting to have the lightest gear possible in order to be faster.  I'm not out for speed.  Doesn't it make more sense to throw a bulkier saddle on your bike that increases comfort during the ride rather than to use these hard little things that end up wreaking havoc on your privates?  We mountain biked for 4 days in Aruba, and on day three, they had to bring me a new bike because mine wasn't shifting properly.  The new bike had a different saddle (bigger and softer).  The difference in comfort was so profound that we all fought over who got to ride the new bike on the last day.

BTW, am I really the only woman in this group?  Was there a female only HIM/IM group that I missed or is it really that rare for a woman to do these events?

Jennifer

RVachon - 2011-01-21 11:16 AM Run at lunch?  NOT!  With 30 MPH gusts being recorded, it's just not appealing.  Man I hate winter..lol




I don't have a problem.