BamaDC's Mentor Group v4.0 - Closed (Page 9)

Yesterday: slightly less than a 5-mile run; ~9 miles of bike commuting.

Today's a day off, according to plan.  I did do about 2 miles of bike commuting.... but when I went to head home, it was rain/sleeting, so I left my bike at my friend's office and just took a cab home.  I guess I'll have to swing by tomorrow to pick it up (assuming the weather cooperates!)

Do you do all this biking inside or out?

This week has been good so far.  5k of pool work.  Good sets today - held 2:39 to 2:41 for some 200 sets.  Maxed out at 2:34 for the fast one earlier in the workout.  That is yeoman's work for where I am at - subtract 6 or 7 seconds/100 for my drag suit and I'm progressing pretty decently.  Not exactly fast, but at least decent.  Done one good run on Monday.

On the drainer.  I get the kids to sleep, then hit it.

You're really killing the swim sets.  Nice work.

Restarted my training this morning with an easy effort 9mile cycle. Still haven't fully shifted this cough I've had so swimming is currently on hold

The drainer is convenient.  I should use mine more often.  Right now, I'm shooting for once a week.

Swim this morning was cut short, but it's my recovery week anyway.  Run this afternoon, if the weather holds out.

Sand, It's bike improvement summer for me too.  I think my run is coming along a little with the increased activity in the bike and swim.  Unfortunately, I won't catch your 23 or 24.

I've got the Racing Weight book, but have only skimmed thru it.  I probably need to really sit down and read it.  I'm working on losing weight right now, before the bulk of my HIM training starts.  I've got an Olympic planned in May, so I'll see how that goes with the weight loss.  So far, so good.  I'm still eating enough, but I'm sure I am short some calories.  On the other hand, I was probably eating too much before.  My plan is to be at 175 by May 31, and keep that weight thru HIM training.

So far the week's been great!

Swimming 6200yrds, run 6, bike 21 and it's only Wednesday...

I was going to call Sands out on his 200s, but he beat me to it! Sands, you sir are a fish. I can only dream of staying in your slipstream at Pensacola! I will say that coach made some minor changes to my stroke this morning so hopefully it'll work.

Todya should be my LAST PT appt as long as everything goes well. I'm sure hoping so!

How crazy is this estimate? I'm thinking of joining a local super sprint tri May 30 and thought I'd run some numbers to see what you all think.

Distances: 200yrd pool swim, 8mi bike, 2mi run

Conservative estimate: 3:01, 1:30, 26:24 (18mph), 1:30, 18:00 - 50:25

Race Goal: 2:52, 1:00, 24:36 (19.5mph), 1:15, 16:20 - 46:02

Based on my logs, what do you think? Is the race goal out of reach, would it take a PERFECT day to do, is it too easy?

Sheep - I think it's a great plan for the beginning of the season.  Go in reasonable and knock it out.  Nothing like a little confidence to boost you for the next race!  Love the goal setting on time.  I need to consider that.  My first sprint at White Lake in 3 weeks.

Jennifer

This week is a recovery week for me, which is good since we'll be out of town Saturday and probably won't get any training in that day (maybe and early AM run). 

So far this week I've hit the pool twice for a total of 5300 yds and rode the trainer for an hour last night.

Scheduling in Sept has shifted some, let's hope it holds.  Looks like I'll be shooting for Atomic Man on the 25th.  Will start the 20 week HIM BT plan soon.

Loosing weight.

First you need to know your Resting Metabolic Rate.  Most Fitness/Wellness Center have a device for this.

Then you need to factor in calories for your job.  This is much lower than most people think.  It usually ranges from 200 for a desk job to 600 for say a construction worker/laborer.

Next, this is a bit tricky unless you've have a VO2 max test performed.  You can use Garmin or exercise(treadmill/bike) equipment metrics to ballpark.  I burn 900 calories a hour when I run with a HR between 155-175 bpm.  Rule of thumb is you burn the same amount calories per minute swimming as you do running.  I burn 820 calories a hour when biking with a HR between 145-165 bpm. Second rule of thumb is you burn the same amount of calories lifting weight as you would biking.  Weights - circuit training with moderate weight with little rest between exercises.

So in my case I have a RMR of 2000 calories, I add in 300 for my job.  If I run an hour I count it as 850 calories, remember you warm up and cool down.  That gives me a daily total of 3150 calories burn for the day.

X = calories eaten, Y = calories burned.

X>Y you gain weight, X<Y you loose weight

One rule of cutting calories is you never eat below you RMR.  That's one way you'll go into the catabolic mode, sstucker was mentioning.

That looks like a great race to start the season with.  I'm doing a similar one on 5/14.  I don't think I'm good at estimating race times based on training, I've been wrong more than right in the past I think. 

That said, both time estimates look reasonable based on your logs.  You can probably hit the aggressive swim goal and based on your 1.5m run TTs in your logs the run split seems doable. 

I think a good approach to a mini-sprint like this is to just show up, have go at it and see what happens.  Let the times take care of themselves.  But that's easier said than done!

Slower swim split, faster bike and run splits.  The swim is serpentine - add 25 yards to the 200 for the horizontal movement.  And the time to get out and hit the mat.

Yes.  I signed up for the gold membership to be able to run the Custom Plan Creator for my HIM.  I used the Intermediate setting (as I figure the Beginner was too light on work, and the advanced may be too much or too much speed work for a first HIM build).  

It appears to be a pretty good swim/run plan.  The bike may need a little adjusting, as it looks a little light on the long bikes.  It only goes up to 57 miles on the bike for a long ride.  Seems that it should get above that for the long training rides.

Is Resting Metabolic Rate the same as Basal Metabolic?  My gym doesn't have anything to measure this so I've been using some calculators online.  They all say (based on my age, weight and height) that I need almost 2100 calories a day.  That just seems REALLY high to me.

I'm curious to see what you think of the plan.  The BT plans seem light on volume to me which is why I haven't been using them.

Titeloops has done the race.

I'm signed up for it.

From what I understand, it's a fast swim downstream.  The bike is rolling hills, but nothing too bad.  And the run is a double loop, but not bad.

I will let you know what I think.  My other option was Jorge's plans, which I strongly considered.  I decided against it to save the $30 or $40 month.  Figured I would work on building volume with the BT plan, then maybe look at something else next year.  I also considered hiring a local coach, but figured it's not worth the money at this point for me.

I'm really curious about your thoughts of Jorge's plans going forward.

Easy - just don't eat three cupcakes like I did at lunch.

(Maybe, just maybe the 5 miles I did at lunch made up for that.  Prolly not, though.)

Folks,

If you fill out the basic info in the "Calorie Expenditure" under Settings --> Training Log Settings --> Log Defaults you will find in your daily logs you estimated calorie requirements with a breakdown of calories from lifestyle and activities.  The data does not show up until you add info into you daily log.  If you don't have workout that day and want to see it you can go into the log (no data required) then save it, then you will see it. 

I applied that function to the previous week and it was high everyday by about 400 - 600 calories.  Now I can't get it turned off.

On my end, an unabashed brag post.  8,000 yards of pool work so far this week.  Hit the pool today and finished with 4x500 on 8:00.  Laid down 6:54, :58, :59, :58.  Pretty darn stoked about those times and being able to hold them through the last set.  Three hard weeks to go until taper time.

Shoulders are just about to fall off, but it was worth it.

So, does anyone have any races coming up soon?  We should keep track of those to goad...er...encourage our threadmates here to great performances.  Lots of new faces in here and some reminders of what people are gunning for would be good.

I have had a great year so far - two races.  Mercedes 1/2 Marathon (set a PR by 5 minutes with a 1:35:56) and my first duathlon (1/12 AG).  Next up is the Pensacola 5k (actually 3.275 miles) swim toward the end of May.  Looking to beat the 1:28:21 I managed last year.

I've got a duathon this weekend. 

Delete  weight or hours slept entry in your log, that should clear it.  Entries you entered in settings are inputed into your logs.