SPRINT & OLY FOCUS - closed (Page 9)

HFER :How are the aches and pains? I find a big part of sport is injury mangement.

Gch:

How was the weekend. As for that test. What size cranks/chainrings do you have?


Spring seems to have come early. Still likely to get a few spring snows ...

The chainring is a compact 50/34 with 13-25 (I think) cassette and I was on the third ring down so about 19 I guess?
Have decided to trust the HR monitor so training to suit! Will just have to work harder.

Swam my first mile today within a structured session.
I do have a question Bo:
I have tried to concentrate on my running technique changing from a heel to toe stride and adopting the mid-foot stride. Should I expect a drop in pace/speed whilst I adopt?
I seem to be getting slower for my 10/5K runs

I will have to do some homework on that. I have always been a midfoot striker. Good job on the mile swim.

I squeezed a masters race in on Sunday down the road from the Fieldhouse. Swam Long Course 1500m in 17.52. Missed LCM masters record ... have it in SCM

Missed by 2 seconds... ~ .08-9 per 50

Yeah feeling better - still coughing up a little bit of stuff here and there but feeling fine overall. Weather was nice at Tremblant and the snow was great. Back at the intervals on the trainer today.

Spring arrived over the weekend, and after work today I grabbed the chance to get the race bike out on the road.
30 miles ( admittedly flat as a pancake) finished with an 18mph (29 kph) avg! Happy with that.

I'm more happy that I held back my effort and tried to keep my heart rate around my apparent threshold!
It did jump up to a max of 154 Bpm, but I averaged 140.

I did Finnish last year averaging around 18mph, and considering I've been mainly on the turbo over winter I'm pleased with my first effort of spring! Can't wait to be drafting my work colleague soon who averages 20+ mph....... Hopefully improve my speed a bit too!

It was warm today here too - might have even hit 10 degrees. Still lots of snow to melt and daytime highs are supposed to get back below zero, so I don't see myself out on the roads until April, but I'm in the same boat as you being on the trainer all winter and am interested to see what my on-road performance will be when I get back to it. Totally unstructured training last summer, I just did time-trials between 20-40km with the occasional 50-80km long ride here and there. I know once I get out there I'm going to immediately want to do my 40km loop and compare my time with last fall.

Guys out riding today.

Doing much better. I am going to be able to start swimming next week(which is exciting).

+16 today...

Running update:

It's been 8 weeks now of mid-foot strike training and today it actually felt natural! I finished my 5K feeling much better than previously, and also my time improved by almost 3 mins!

Here's a question about swim training:

My first race will be a sprint in mid-June. My plan for swim training is based on my main set consisting of repeats of intervals of a certain length, which breaks down as follows
Jan: 25m
Feb: 50m
March: 50m
April: 75m
May: 100m
June: work on 500m pacing

I'm hoping to get up to Oly distance by mid July/early Aug so I'll be gunning for 1500m race pace eventually.

Does this plan make sense? Should I be mixing sets (like 10x50 + 5x100) or just focus on the one length? Is it better to keep the shorter 50m sets throughout to work on speed, or is it better to just focus on longer laps to build endurance as I get closer to race time?

Mix it up. A 400m time in late march to early April would be good bench mark that can be repeated every 3 to 4 weeks to boost confidence. I would introduce 200's into he plan soon .

A main set can have more than a single line item.

200 @ 4.00-4.30 goal based on 100 pace +5%
3x100 @ usual pace time goal 100 pace
2x50 @2.00 fast
3x100 as above
200 as above

Alright that sounds like an interesting set, I'll try getting into that gearing for a 400m time trial by the end of the month to gauge where I'm at. Thanks.

400m (or 500 if its yards) is a good bench mark. At this stage a longer time trial will have issues like counting wrong or boredom being problems.

Swam 10 laps today. Shoulder felt ok doing it. We'll see how it feels later.

Hope its healing. Take it easy and build back slowly.

FINA posted Masters rankings this week... 7 Top 10 swims for 2014... woo hoo

First weekend of Spring.


Get out and giv'r!!

We got snow today. We're done with winter out east, but winter's not done with us.

Made a BIG mistake on Sunday.
Completed my first century ride of the season, the mistake was that I had been suffering all week with a cold. The last 30 miles of the ride was the worst I have ever felt! I nearly quit!
Still, 6:30:33 hrs with over 4000 ft of climbing wasn't too bad for 101.4 miles.


On another note,
There is a local duathlon taking place next month which is in the middle of my training plan. I was thinking of doing the mini sprint (5k 10k 5k) as a training exercise ( keeping my heart rate low) and also for the experience.

What do you guys think?

Glad the shoulder is improving Hoss....

I would do it. You suffered through over 160km despite being sick a The Du should be no problem to race as long as you play it conservative.

Bring 2 pairs of shoes. Especially if its raining. Pair 2 stay bagged up and dry. Shoes get knocked about at duathlons, last thing you need of having trouble finding them before run 2.

Tegan Long Ranger: https://youtu.be/-KhRU0Q4qAU

This is my sister's oldest daughter... just turned 13. She is #7 in Black. Just misses this one from behind half. She made 4 like this in the game.

Hi all
At last.... I started my training plan this week. Yay!!
Yesterday (Thursday) I did an LT test for running, and today an LT Test on the bike. Today's I decided to ride the bike rather than use it on a trainer. Quite different results compared to a few weeks ago!
Yesterday's run avg heartrate........ 152 Bpm
Today's bike avg ........... 154 Bpm

I feel more confident with these set of results rather than the last ones.
Have a good weekend everyone!
Night shift for me tonight!