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Ernesto's group (4th season) - Closed (Page 91)
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 2012-07-08 8:10 PM in reply to: #4300235 |
Expert  2811   |  Subject: RE: Ernesto's group (4th season) - ClosedI couldn't do another rest day only a week into the challenge 18 mile bike 57:41. Gabe S 2/ B 2/ R 5 Rest 2 Total 9 Time 9:41:28 |
| 2012-07-08 9:35 PM in reply to: #4300314 |
 Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-07-08 7:21 PM chris2533 - 2012-07-08 5:30 PM Does anybody here use special tubes that help prevent against flats? I'm sick of getting flats. There are Slime brand tubes that have goop in them that supposedly self seal. There are also extra thick tubes that are branded as thorn resistant. Anyone have any experience with them? Nothing is puncture proof, some clincher are more resistant but at the expense of rotational weight, which is VERY important on a wheel. If you train with those, it is better to take them off on race day and put different, lighter tires.A good brand is the Vittoria 150TPI casing, hard to puncture (I haven't had a flat in well over a year, I hope I don't jinx it now). E, do you race with those? And would you recommend them over this? (I will race with them. I would rather give up a little speed than ruin an entire race with a flat. I've had three now in about a month. ) http://www.amazon.com/gp/aw/d/B000YBGLE4/ref=aw_d_var_2nd_sporting-... Edited by chris2533 2012-07-08 9:43 PM |
| 2012-07-08 10:16 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed - Charlotte, really glad to hear that your son is doing better and that he seems to be on the right path for long-term recovery! - Jim, glad to hear your daughter liked Tikal and please tell her to call me if she needs anything or if she makes it down to Guatemala City. E, hope you enjoyed your time in paradise and are recharged and ready to train for your IM! Separately, what do you recommend I focus on more, training wise, based on the schedule I have set up for myself for the next 3 months: a HM for end of August which I will try to PR, a HIM in September (same one I did last year in 100F where I really struggled) where I will also shoot for a good time and then the NY Marathon on Nov. 4 where I will shoot to come in under 4 hrs. Today a 1hr drainer workout Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
| 2012-07-09 2:25 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Someone has started the flat tire spell here... I had 2 (!) punctures on Sunday. Took me 15min, no rush, to fix the first one (I generally patch small holes first, specially for MTB since the pressure is only 60psi), the second one was the result of pinching the tube with the tire lever while puting the tube back. It happens. Hey, maybe we should have a tire changing competition here? I could see some benefits doing it... Mark Z 00:15:00 Chris S 00:35:00 Just kidding.
Edited by markz 2012-07-09 2:25 AM |
| 2012-07-09 5:56 AM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Nice 10 miler last night weather was ideal. No wind and temps in the low 70's the heat wave here has finally broken! Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
| 2012-07-09 7:41 AM in reply to: #4300606 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed markz - 2012-07-09 2:25 AM Someone has started the flat tire spell here... I had 2 (!) punctures on Sunday. Took me 15min, no rush, to fix the first one (I generally patch small holes first, specially for MTB since the pressure is only 60psi), the second one was the result of pinching the tube with the tire lever while puting the tube back. It happens. Hey, maybe we should have a tire changing competition here? I could see some benefits doing it... Mark Z 00:15:00 Chris S 00:35:00 Just kidding. Hey I want in on this, I changed two tubulars in 40:00 minutes last Thursday.
Edited by JBacarella 2012-07-09 7:42 AM |
And I managed to avoid glueing my fingers together.| 2012-07-09 8:42 AM in reply to: #4300475 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-07-08 9:35 PM Iernestov - 2012-07-08 7:21 PM E, do you race with those? And would you recommend them over this? (I will race with them. I would rather give up a little speed than ruin an entire race with a flat. I've had three now in about a month. ) http://www.amazon.com/gp/aw/d/B000YBGLE4/ref=aw_d_var_2nd_sporting-goods_txt?qid=1341801635&vs=1&sr=8-2chris2533 - 2012-07-08 5:30 PM Does anybody here use special tubes that help prevent against flats? I'm sick of getting flats. There are Slime brand tubes that have goop in them that supposedly self seal. There are also extra thick tubes that are branded as thorn resistant. Anyone have any experience with them? Nothing is puncture proof, some clincher are more resistant but at the expense of rotational weight, which is VERY important on a wheel. If you train with those, it is better to take them off on race day and put different, lighter tires.A good brand is the Vittoria 150TPI casing, hard to puncture (I haven't had a flat in well over a year, I hope I don't jinx it now). I had no idea that liner even existed. I race with tubulars and it is both a blessing and a curse. Nobody is free from punctures and they usually come in series of fives, ask any cyclist... |
| 2012-07-09 9:19 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Adding my only workouts for the month, time to get started now that I am back in the routine. Hectic weeks ahead of me in every way. Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
| 2012-07-09 10:29 AM in reply to: #4300968 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Out of the loop, returning from a relaxing week in Marco Island, FL. Did the Independence Day Triathlon on Wednesday. Same course as my race in April. Lots of positives (huge improvements on the swim and bike), one big negative (the run). Swim (440 yds): Did the swim in 9:10 (vs. 10:10 in April). So improved by a full minute over April! Bike: Was able to avg. 19 mph+! 10 miles in 31:27 (vs. 5 miles - shorten race - in 17:56 in April). Run: Did not have it. 31:51 for 3 miles. HORRIBLE. Erasing all the gains from S/B. Ernesto et al: Getting a bit (a lot) frustrated with my race runs. If I just run 3 or even 4 miles on training days, no prob, with major improvements. But on race day, it doesn't seem to be there. Have been running at MAF exclusively, can it be that I need to run hard once in a while to "teach" my body to run tired? Is running at MAF preventing my body to condition itself to push? I will have at least a week of from training beginning Friday (removal of a mole on my forearm with resulting stitches), so planning to sit down and plan my training schedule, maybe add some tempo runs to my training. I believe that bike interval training had a lot to do with my improvement on the bike, so maybe adding some hard runs to my training will have a similar effect, just maybe every other week instead of weekly. Any suggestions? Still aiming at my first Olympic distance in November (already registered), but now reconsidering my September race - maybe another sprint instead of an Olympic. Or maybe just skip the race altogether? |
| 2012-07-09 10:31 AM in reply to: #4123283 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Charlotte, Great news! Amazing the benefits of being "unplugged". Hopefully it will be a new beginning. Hard to say goodbye, but great job on your part of doing what's necessary to improve your kid's life and future. |
| 2012-07-09 10:34 AM in reply to: #4300968 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Updating for today's 47' drainer ride. @Gabe: Interested to hear how you crack the code on tri and marathon training. E and Chris told me that the two are not compatible. I struggled with shutting down the tri training for the year since I built up such a strong base, but I have taken the group's advice and will be doing an 18 week/5 runs per week plan that will peak at 55 miles per week. I did a modified training plan last year in which I tri trained until the second week of September for a marathon the week before Thanksgiving. In retrospect, it wasn't enough - wheels fell off at Mile 22. I think multi-sport training cannibalizes run training because you just don't get enough focused running and, equally important, focused resting. Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
| 2012-07-09 11:01 AM in reply to: #4301191 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed leisurely 19 mile bike ride. (just shaking the legs out). Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 Scott S 1/ B 3/ R 4 Rest 1 Total 8 Time 8:26:00 Joe P S1/B2/R4 Rest 2 Total 8 Time 7:27:37 Chris S 1/B 3/R 3 Rest 2 Total 7 Time 10:54:35 Jim S 2/ B 2/ R 3 Rest 2 Total 7 time 6:04:09 Andy S 4/ B 2/ R 1 Rest 3 Total 7 Time 6:01:40 Barry S 1/ B 1/ R 4 Rest 2 Total 6 Time 6:10:38 Ernesto S 0/ B 0/ R 3 Total 3 Time 2:25:35 Mitch S 0 / B 1 / R 0 Rest 3 Total 1 Time 0:39:37 Charlotte S0/B0/R1 Rest 2 Total 1 Time 1:05 |
| 2012-07-09 1:53 PM in reply to: #4301174 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-07-09 11:29 AM Out of the loop, returning from a relaxing week in Marco Island, FL. Did the Independence Day Triathlon on Wednesday. Same course as my race in April. Lots of positives (huge improvements on the swim and bike), one big negative (the run). Swim (440 yds): Did the swim in 9:10 (vs. 10:10 in April). So improved by a full minute over April! Bike: Was able to avg. 19 mph+! 10 miles in 31:27 (vs. 5 miles - shorten race - in 17:56 in April). Run: Did not have it. 31:51 for 3 miles. HORRIBLE. Erasing all the gains from S/B. Ernesto et al: Getting a bit (a lot) frustrated with my race runs. If I just run 3 or even 4 miles on training days, no prob, with major improvements. But on race day, it doesn't seem to be there. Have been running at MAF exclusively, can it be that I need to run hard once in a while to "teach" my body to run tired? Is running at MAF preventing my body to condition itself to push? I will have at least a week of from training beginning Friday (removal of a mole on my forearm with resulting stitches), so planning to sit down and plan my training schedule, maybe add some tempo runs to my training. I believe that bike interval training had a lot to do with my improvement on the bike, so maybe adding some hard runs to my training will have a similar effect, just maybe every other week instead of weekly. Any suggestions? Still aiming at my first Olympic distance in November (already registered), but now reconsidering my September race - maybe another sprint instead of an Olympic. Or maybe just skip the race altogether? I think that you need to run longer in your training runs. Are you doing any brick workouts? Is your fatigue in your legs, or cardio? Are you wearing your HR monitor on your bike? and are you keeping under MAF during your bike intervals? Lots of questions, but more infor may help direct you to a better result. |
| 2012-07-09 2:21 PM in reply to: #4301798 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed gobluedds - 2012-07-09 2:53 PM I think that you need to run longer in your training runs. Are you doing any brick workouts? Is your fatigue in your legs, or cardio? Are you wearing your HR monitor on your bike? and are you keeping under MAF during your bike intervals? Lots of questions, but more infor may help direct you to a better result. No brick workouts. And fatigue is mostly cardio but some legs too. I wear my HR monitor while training (both running and biking) but not on races. Fairly sure that during racing, my HR on the bike is above MAF, but since its only sprint distance, isn't that normal? My best 3 mile training runs have been at 8:45 splits, so thought that a 9:20-9:30 pace for a sprint should be achievable. My long ride is at MAFish, during intervals my "easy" rest period is at MAF, my hard period is not. I know there are a lot of variables to take into account (weather, etc), so wanted to try to simplify it and see if he general consensus is that some hard runs (every other week or so) following the "run easy most of the time, hard some of the time" mantra could help. |
| 2012-07-09 3:19 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Hola,On our side, my wife's water broke and started her own Ironman a few hours, so we are now in the hospital waiting for the miracle of life to happen, and for Gabe Jr to arrive! Cheers |
| 2012-07-09 3:30 PM in reply to: #4302059 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed sirgab - 2012-07-09 3:19 PM Hola,On our side, my wife's water broke and started her own Ironman a few hours, so we are now in the hospital waiting for the miracle of life to happen, and for Gabe Jr to arrive! Cheers Congratulations Gabe! I am very excited to see pictures of the newest Ironman to come into the world! |
| 2012-07-09 3:38 PM in reply to: #4301281 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 12.8 mile ride at lunch for 38:57 Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
| 2012-07-09 3:41 PM in reply to: #4301890 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-07-09 3:21 PM gobluedds - 2012-07-09 2:53 PM I think that you need to run longer in your training runs. Are you doing any brick workouts? Is your fatigue in your legs, or cardio? Are you wearing your HR monitor on your bike? and are you keeping under MAF during your bike intervals? Lots of questions, but more infor may help direct you to a better result. No brick workouts. And fatigue is mostly cardio but some legs too. I wear my HR monitor while training (both running and biking) but not on races. Fairly sure that during racing, my HR on the bike is above MAF, but since its only sprint distance, isn't that normal? My best 3 mile training runs have been at 8:45 splits, so thought that a 9:20-9:30 pace for a sprint should be achievable. My long ride is at MAFish, during intervals my "easy" rest period is at MAF, my hard period is not. I know there are a lot of variables to take into account (weather, etc), so wanted to try to simplify it and see if he general consensus is that some hard runs (every other week or so) following the "run easy most of the time, hard some of the time" mantra could help. Your heart rate should be higher than MAF when you're racing. If your fatigue is cardio, you just need to continue to build your engine. There isn't a quick fix for this, it's just going to take the time it takes. Switching up the MAF training and adding a lot of hard cardio work will just delay the benefits you will see from following the program as stated in the book. I would recommend doing some brick workouts to get your body used to the transition from biking to running. I saw a workout in one of the triathlon magazines just recently on this topic. It recommended that you do 15 mins on the bike followed immediately by a five min run repeated 4-5 times as a workout to get your body used to transitioning between disciplines. Also, I'd try to get in a few 5-6 mile runs when you can, it will make the 5k at the end of the sprint seem a bit easier. Give it a try and see if you start to see some run improvements. I'm by no means an expert here, but this is what has been working for me. |
| 2012-07-09 7:05 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Gabe Jr. is here! I saw pics on facebook. Gabe looks very happy that he finally achieved a boy after a lot of hard work ( Gabe, don't forget to pull the trigger on Wednesday! hehe. Edited by ernestov 2012-07-09 7:05 PM |
), very happy for him and Estefania, his wife. She's a delightful person.| 2012-07-09 8:02 PM in reply to: #4302123 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed gobluedds - 2012-07-09 4:41 PM Samyg - 2012-07-09 3:21 PM gobluedds - 2012-07-09 2:53 PM I think that you need to run longer in your training runs. Are you doing any brick workouts? Is your fatigue in your legs, or cardio? Are you wearing your HR monitor on your bike? and are you keeping under MAF during your bike intervals? Lots of questions, but more infor may help direct you to a better result. No brick workouts. And fatigue is mostly cardio but some legs too. I wear my HR monitor while training (both running and biking) but not on races. Fairly sure that during racing, my HR on the bike is above MAF, but since its only sprint distance, isn't that normal? My best 3 mile training runs have been at 8:45 splits, so thought that a 9:20-9:30 pace for a sprint should be achievable. My long ride is at MAFish, during intervals my "easy" rest period is at MAF, my hard period is not. I know there are a lot of variables to take into account (weather, etc), so wanted to try to simplify it and see if he general consensus is that some hard runs (every other week or so) following the "run easy most of the time, hard some of the time" mantra could help. Your heart rate should be higher than MAF when you're racing. If your fatigue is cardio, you just need to continue to build your engine. There isn't a quick fix for this, it's just going to take the time it takes. Switching up the MAF training and adding a lot of hard cardio work will just delay the benefits you will see from following the program as stated in the book. I would recommend doing some brick workouts to get your body used to the transition from biking to running. I saw a workout in one of the triathlon magazines just recently on this topic. It recommended that you do 15 mins on the bike followed immediately by a five min run repeated 4-5 times as a workout to get your body used to transitioning between disciplines. Also, I'd try to get in a few 5-6 mile runs when you can, it will make the 5k at the end of the sprint seem a bit easier. Give it a try and see if you start to see some run improvements. I'm by no means an expert here, but this is what has been working for me. Thanks. I do my long runs of between 6 to 7 miles once a week, planning to take it to 8 soon, at MAF. Might try to do a couple of the brick workouts you mentioned, or worst case scenario run a mile after my rides. Normally my race runs are slightly slower than my targets, but this case was the worse so far. Maybe overreacting to "one of those days".
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| 2012-07-09 8:04 PM in reply to: #4302512 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-07-09 8:05 PM Gabe Jr. is here! I saw pics on facebook. Gabe looks very happy that he finally achieved a boy after a lot of hard work ( Gabe, don't forget to pull the trigger on Wednesday! hehe. Welcome Gabe Jr! With Gabe and Gabe Jr, I guess that leave third place on the challenges for the rest of us. |
| 2012-07-09 10:29 PM in reply to: #4302111 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed Congratulations on your new arrival Gabe!! A 15/3 Bike/run this evening .
Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
| 2012-07-10 2:57 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Gabe, fantastic news, congratulations to all of you! You know they can learn to swim before they walk, right...?  |
| 2012-07-10 4:36 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Congrats with the baby boy Gabe. Enjoy the time with the baby as they growso fast. Charlotte - Good to hear that the program is working with your son. All the best with your race Rachel. Enjoy it. No workouts from my side. I have been doing a few core workouts as they dont ale time and I know I need to work on it. Have not been able to add any photos as yet from the iPad to show the tough times I have been having.  |
| 2012-07-10 7:45 AM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Congrats Gabe. Picture I saw looks great. He's a handsome boy, and you look really happy. Take a few days off from the challenge to enjoy him Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
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