Ernesto's group (5th season) - Closed (Page 87)

One thing a strong cardio base can't compensate for is muscle memory (especially for us less than proficient swimmers).  The good news is that rapid progress is possible if you stick with it.  For the first time in a couple of years, I am noticing measurable improvement in my swimming albeit we are talking 5"-7" per 100/yds.  

special needs bags - are these only used in 140.6 events or 70.3 also? are they mandatory/optional? Do you typically stop and consume whats inthem or ride with it? if the later then there is a risk of literring right?

Yes, 7 months out and I am already planning the race :-)

Well Easter is here and a long weekend. Off with the family for the 4 days so limited workouts. Will try for 2 runs and maybe a open water swim in Busselton.

Wishing everybody a good Easter, stay safe.

Thanks Matthew.

Happy Easter to all of you as well, enjoy the time with the family, eggs, chocolate and other goodies. And may your basket be always full of good quality carbs, protein,  gatorade/ other sports drinks.

Happy Easter weekend. I will be at the in laws, so extra motivation for some long runs

Thats funny, Im at the In-laws and was thinking the same thing, lol.

Home from my first ever multi-day bike ride at the Easter Hill Country Tour in Kerrville, TX.  I did 125 miles total over 3 days.  I LOVE my bib shorts.  My butt doesn't even feel like I rode at all.

Now I just have to find or create a bike plan as good as the Hanson marathon plan.  And then there's swimming ;-)

I guess I'm in for an April challenge.  Need to pick my next goal soon, though.

Jackie
www.funafterfifty.com

Spring is the time when your volume should start going in the upwards direction. Some of you are still limited by weather, but still try to build a little more. If you have done it right, the "off" season has given speed, and now the volume is built on top. In years past, people used to think that the winter was good for a base but this is impracticable due to shortened daylight, cold weather, holidays in December, etc.

The golden rule is to increase the volume to a manageable number in small increments, especially for running. The preferred number is 10% per week, a little less is even better, never more. Those of you that have nursed injuries know how frustrating being on the sidelines can be. Go back to Maffettone when in doubt, some revision is never bad. Low HR work is one good way to minimize injury and stay healthy, keeping a solid aerobic base. Speed is just the cherry on top, the cake is built on longer efforts at low(er) heart rates. On the bike, make sure to use your gears wisely and maintain effort (not speed) while going uphill. Running is much easier to control. Also, do yourself a favor and try an MAF Test at the track, repeat every month and monitor progress, or the lack thereof. 

Swimming should be kicking up A LOT this month if you're planning races in June/July.

I'm in as well. Kind of had some set back the last couple of weeks with work and came in from a run and all of a sudden I couldn't turn my neck so I had to miss some swim workouts and cut short a few other workouts.

This weekend was my first solid weekend I've had in a couple of weeks and felt great. Finally was able to get out on the bike both days and running in shorts and short sleeve shirt as well. 

I do enjoy the monthly challenges because it pushes me more to not miss a workout and it seems to have helped the thread out more. 

I'm still messing around with my nutrition and today figured out that gatorade is not my thing on the bike. Too sweet for me. But I think I mixed it too strong so that might of been part of the problem.  But I was trying to find something to substitute for perpetuem today since I didn't get to the LBS yesterday to get some and the other stores around here were closed for easter. 

But 3:11 on the bike today and then a fairly hard 42 minute about 20 minutes post bike ride (got the 2 year old hauler out, wifes bike out and she rode along with me on the run - hence 20 minutes post bike) 

The bike was good, a little slower pace wise than what I was expecting but I was able to really control my HR and worked on keeping it low. I started to feel a slight touch of fatigue towards the end but I can attribute that to possibly not eating quite right plus the few mac & jack beers I had the previous evening. 

I can say that I don't care for chip sealed roads . uGGGh they do not feel great to ride on.

What? You don't like a bit of gravel on tar? Shame on you! Just kidding, April Fool is already here!

I'm starting April off with a rest day . 

I'm in for the April challenge in it will help me to get to my marathon in Antwerp on April 21st 

Juancho, I had to change my travel plans and will have to spend more time in Brussels and Paris and won't be able to visit Spain on this trip.  It is a bummer, but I will have to go back to Spain probably in 2-3 months so I will keep you posted so that we can go out for some good wine and tapas!

Mark Z, glad to see that you enrolled for the Gold Coast Marathon!  A good friend from Guatemala will also be running that race.

I'm in for April. Nice month of March Trevor.  Maybe one day I will actually win one of these challenges.

Big breakthrough in the pool today.  Swam my fastest all time 100 yard set at 1:31.  Really want to break that 1:30 mark.  So, if I can do it once, it should be repeatable based on practice.  Just a lot of practice to get there.