Ernesto's group (5th season) - Closed (Page 88)

58:38 on the drainer for lunch.

Mitch- I felt the pain of running outside this weekend too. I was not used to the beating my feet and legs get on asphalt.

Thanks Mitch and Joe.

Started off today with a session on the drainer than a chlorine drink for lunch. 

So I have a question about outdoor bike sessions. This weekend has me doing the following.  I've been trying to figure out ways to do the drills, and the distances without having to monitor everything. I don't have a watch or bike computer that does a very good job for tracking time like my HIIT training interval app I use on my phone while on the trainer. Also trying to find areas around where I live that I can ride and achieve the distances without slowing down or stopping has me baffled right now (perhaps I need to do better exploring in my area or not be so intent on stopping or slowing down some)

So should I do my warmup and drills on the trainer and then head out for the rest of it where I can at least track my distance? Or go out and then at the end do my ILT drills on the trainer? 

I guess I like the trainer for the ability to follow the workout pretty close but outside I just tend ride and lose track or focus on what I am supposed to be doing for the workout. Yes it is a wonder I don't crash more lol. 

How do you all of you do your workouts?

WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
Aerobic Intervals:
Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how to maintain a steady, sustainable pace.
2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET
Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for the entire interval.
3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between
COOL DOWN
Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50% before finishing.

WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
Aerobic Intervals:
Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how to maintain a steady, sustainable pace.
2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET
Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for the entire interval.
3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between
COOL DOWN
Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50% before finishing.

If you can bare the trainer, it is good for the intervals. I can't stand the darn thing! Another thing you can do is find a stretch of road (I have on 2.5 miles long) without stops but still open to traffic. Sometimes I am stuck behind cars but most times I can fly down it. Nothing beats being outside though!

oooo ... I can feel the excitement and enthusiasm already! Count me in for April - lots of training planned so hope to be MOT iso BOT for a change!!

Q: How many of you have kept the original sadlle on your bike verse changed for after market? If changed what miles were you doing before noticing the discomfort and what criteria did you use to choose the new saddle?

Thanks, Mark.

I bought a new saddle because of discomfort. I bought one that is male specific. I was peeing like an 80 year old. New saddle and the problem was resolved. I spoke to a close friend who is a urologist, there are no studies only anecdotal evidence that a male/ female specific saddle will prevent or resolve bike related problems down there (and I'm not talking about Australia).

Today a 5 mile runch 42:28. Time switch to the new shoes, I'm getting those pains that tell me I have worn the old ones out.

Ran 13 miles today at 5 am and it was 28 degrees.  C'mon its April - is it every going to warm up?????  Sorry for the rant.

Saddle on my Cervelo was good quality and have over 3K miles on it.  It fits and I see no need to change it out yet.

my road bike came with some aftermarket saddle that I switched out cuz I didn't like it.

my tri bike came with adamo road and original saddle. I didn't like the original saddle all that much and don't care for the adamo a ton either but I can't afford a new saddle at this time so for now until I can find one that I really like I am sticking to the adamo

I don't mind the trainer all that much and actually find it better for a structured workout like I have for this coming weekend. Just almost 4 hours is tough to want to be on the whole time. Maybe I'll just make it happen by getting up at 5 to start riding since I won't be on the road at that time

48:24 on the drainer for lunch.

My seat is Selle Italia.