Fred D Mentor Group - Part II (Page 91)

If I am not mistaken, Jordan puts a bottle between the bars of his Shiv and you can be sure he rides the most aero configuration possible.

Well....they don't have the KOM on whitehall, so I would not be too impressed with them.

So, what you're trying to tell us is that you're a bit disappointed.... 

On the bright side, at least you can aim to improve over the winter. 

Thanks for all the run responses.  I don't know that I should base my run paces off my last HM since it was over a year ago now.  Instead, I'm thinking it makes the most sense to use the 10K from my last Oly.  I ran that in 42:07, and figure that if I can conservatively run 4% faster for an open 10K that would put my time around 40:30.

That would equate to a VDOT of about 51, and an HM predicted time in the 1:30:xx, which is what I was thinking (last HM was 1:33:xx).

So the question - does my thinking make sense, or simply base it off the old time?

Taking an Oly Run time, convert it to a open 10k time then converting it to a HM time probably loses some precision along the way. The best thing to do is go out at run a hard 10km.

The difference between a 42min 10k and 40:30 is pretty substantial as is the difference between 1:33 and 1:30 HM. Doesn' sound like much but 3min = 180secs = almost 9 sec/km. Over 21km, 9 seconds hurts

Personally I would do a 10km race or cut the difference in two and train at VDOT 50. I personally have to do a race at a given VDOT to train there. I never calculate or interpolate it.

Also remember that you are targeting and aggressive a VDOT based on fitness you had x weeks back possibly at a peek. Start using those paces in 6 weeks after the fall "slacking" time has occurred, chances are you arewill no longer be a 51 VDOT.

Just don't injur yourself chasing an aggressive number. It's not worth it. Especially the short interval numbers. The Long easy stuff, sure ...use either, there is huge overlap anyways

Yesterday I went for one of those VO2Max lactic threshold bla bla bla tests. It was not pretty. Lots of work to do. I had a certificate to do it so I figured why not.

Then I sent a swim video to a very knowledgeable person and apparently I am leaving obvious "minutes" on the table with my stroke.

This is great. I can see room for improvement across the board.

This could be a busy winter after all.

I will sneak in a bike and off to see the queen of england. Look for a run through Hyde park on my Strava tomorrow.

Neil,

Oh I get your question now, based off Marc reply.  This is FOR training.  What ever you do, caution on the hard side of training will keep your chances of injuries lower. 

Marc, I would just take it ez over the winter if I was you.  No need to prepare yourself for Mont-Tremblant.  You’ll just catch me on the run. 

Maybe, but with that new bike of Fred's I am afraid to get lapped.

 
Yes Good luck Chris!
 
Tom,
 
I prefer to maintain all 3 disciplines.  I could slack on the swim as I can recovery that the easiest.  I will work on the bike short/hard over the winter, longer ez runs and some weight training. 
 
Some people that excel in a particular discipline will slow or back off to work on weaker one.  Other may just take it easy over the off season.  Some say there is no off season.  No help huh!

Tom, in general I think it depends on what you've been doing the past couple of years and if you've been consistent.  If you have hit a plateau then I think it makes sense or if you are time crunched or a bit burnt out.  I took a bunch of time off swimming and bike last fall/winter and just ran for awhile for the most part.  It was nice and I ran a ton (for me) in October and felt much better running than I ever had.  I probably took about 6 weeks before I started feeling ok on the bike again which is probably where my natural strength is.  Since I was running a decent amount I think my overall leg strength didn't disappear either.  I would NOT personally take much time off running but for ME that is something that I need to stay on top of.  I slacked for a few weeks and felt a big difference before so won't do that.

This winter I'm going to do a bike and run focus (kind of like EN) with a little tilt towards the run.  I don't want to lose any bike power and would like to increase it a little heading in to spring rather spend time trying to get my power back.  I didn't race this year but did a bike focus for a couple of months and want to see how it plays out next season.  It's easy to get some endurance but getting that critical power number to go back up is a little harder work.

If I wanted to do short course though I would take a different approach...just for 70.3 and 140.6...The few minutes on the swim for an AGer like me is not as important as the major time I can improve on the bike and run.  Of course, if I didn't have a job and a couple of small children...I'd be doing 2 a days and getting 4 swims in every week.

Nice work!  It is motivating to know you are coming up on a segment and if you feel good ready to do some work.  2mi at 4+% too is a good solid section to own.  Those pure roadies are going to be gunning for you!  They don't like the triathletes showing them up  

Thanks Fred, that is actually a worry of mine too and glad you posted your experience.  I've read some decent thoughts by Jordan on ST in the past and others about how important the swim is and that is an issue for me.  I don't want to come out of the water taxed, which even if you think you're taking it easy if you don't have the fitness and technique...you are working.

How many swims a week are you getting in?  3?  I was thinking (haven't fully built my schedule up) in the winter when I'm forced indoors I could stack a swim / run a couple times a week in the morning then still get 2 higher quality runs and bikes in.