Newbz'z summer mentor group is FULL!!!! (Page 94)

Nice picture of your daughter.  Just think of her smiling like that as you climb that hill during your race...I'm sure you'll do great.

Thanks everyone for the well wishes.

Doing a 7 mile run tomorrow and a masters swim on Weds. After that, I'm going to rest until the Sat tri.

Good luck. The only thing i would possibly change, is the day before (not thur), you might want to head out and do an EASY 30 min ride/15-20 min run. More like an extended warm up, and then done.

Many people the day after a day off dont move quite as well as they do after a bit of exercise. It doesn't need to be a workout per say, but just something to get moving for a bit (a fast walk works too).

either way good luck and have fun!

David...I have a question on my running.

Right now, I'm getting into the meat of my marathon (Dec 12th) training.  I was wondering on how much tempo or MP running I should do.

Right now, I'm running the following
Monday - 3 mile easy recovery and Swim
Tuesday - 5 mile easy recovery
Wed - 9-11 mile tempo.  2-3 mile warmup @ easy pace, 5-6 miles @ tempo, 2-3 mile cooldown @ easy pace
Thurs - 60 minute ride
Fri - 8-10 mile pace run.  1 mile warmup @ easy pace, 6-8 miles @ MP, 1 mile cooldown @ easy pace
Sat - 90 minute ride
Sun - 12-20 mile LR @ LR pace.

Recovery pace is 10:00 mm, Easy pace is about 9:45mm, Tempo pace is around 8:00-8:30mm, MP is 8:50-9:00mm, and LR pace is around 10:00-10:20mm.

During the next 5 weeks or so, I'm going to be averaging 45 mpw.  And right now, of those ~45 miles, I'll be doing 11-14 miles at tempo or MP.  So my question is...do you think that's too much?  Right now I feel really good...but so far my longest run has only been 16.2 miles...and in the next 5 weeks I have an 18, 19, half marathon (cut back week), 18, and 20 milers planned as my long runs.  So I'm a bit unsure of keeping those wed and friday runs with the same intensity. 

My plan for now is to keep things as is and see how I feel.  But just wanted to know if something looked really off and I was making a major mistake.

looks good for the most part, if you start feeling overly beat up/ needing more rest/not recovering, i would back off the bike first, and the tempo 2nd.

keep the marathon pace in there, and keep it in that semi-long run so you get used to moving at that pace for a while.

Honestly, if you can keep that amount of harder work in there without it adversely effecting things, do it, it will only help. its only when it starts cutting into volume/recovery that you need ot back off it.

Thanks David- I will try and get in some activity Fri (schedule is kinda tight that day- but I could at least commit to a short run).

Found a thread about the race I'm doing Sat http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=231186&posts=4&start=1

Guys on the thread are doing the HIM, but the final climb is the same as the OLY

Edited by jpbis26 2010-10-19 6:05 PM

if you cant squeeze in a run, even a 15 min walk is good, really anything that will keep you moving for a few to get the blood flowing (chasing kids around will work too!!)

hey guys, what do do for your bike LT test?  I've been looking around and so far found that many tests are like this:

15 min warmup with 4 x 30 sec hard pickups
3 x 1 min hard with 15 sec rest
20 min hard all out effort (record your heart rate/avg power)
cool down

Is this even close?  Should I be adding something?

is this power or HR?

that will effect thigns and give you a very diff testing protocol.

Oh, sorry, this should be for training with power.  I just bought a powertap, but am clueless!

have you gotten a chance to pick up one of the power training books.  I got the "training and racing with power"...and I know there's another good one out there...but they go pretty in depth on the method of testing.  Can't remember off the top of my head though.

Not yet.  I should definitely get that book.  The weird thing is that I just looked at the cycleops test and it's completely different.  You do 3 minute interval sets based on RPE.  I will swing by the book store on the way home today.

Personally i didn't think the book had anything in it that you cannot learn online in about 5 min, but that was just me.


Test wise, i prefer these two.

A 20 min test to determin 20 min power (and i normally have athletes do this test a few times before an FTP test).

*FTP is the power you can sustain for approx 1hr.


After that the test i normally have athletes do is: 2x20min with 2 min easy spin between, ave the whole 42min and that gives yo ua very very good idea of FTP.

others use a 5 min all out test, recover, followed by a 20 min test and take 95% of the 20 min (most people end up having their 60 min power approx 95% of 20min power).

Good luck this weekend Jackie - can't wait to hear how it goes!

Good luck with your race this weekend Jackie!!

Jackie...good luck this weekend.  Can't wait to hear how it went.  You've been training really hard, but don't forget to HAVE FUN!!!

Robin...I miss the mountain bike days of my college years...actually...not really.  I used to crash a lot too.  But it was really fun.

Good luck this weekend Jackie. 

One more week until my big race and I am getting really stoked!  It can't come soon enough for me now.  All the prep work is done, now it's time to wait.  I am going nuts!  I feel like I should be doing something more than I am.  But I will stick to the plan!

dirk cannot wait to hear about it!!

x2

I'm still about 7 weeks out from my marathon and I'm starting to get anxious.  I had another good pace run today...still a little faster than I planned...but I'm not complaining. 

So isn't it fair to say you can just do a 20 min test and subtract 5%?

Good luck Jackie.  Can't wait to hear how you did!

Dirk,  good for you for sticking to your plan.  It's probably hard to do when you just want to be working you butt off all the time. 

Robin,  I just converted my mountain bike to a single speed and it's a TON of fun.  The bike is so much lighter and now I have a lot more control.  It really beats up the legs though.

sorry the FTP level is normally 95% of both are performed well, but most people tend to test better on the shorter distances (more so with newer athletes).

the 5min all out before the 20 min "levels" the field so to stay,as some people are better at shorter distances and this helps take the anarobic pathways/"aids" out of the equation. Actual FTP can vary a bit more (tends to range from 92 to 98% of tested 20 min power, 95 % is simply a norm).

The testing protocol for this looks like this:

Warm up, 15 (if outside i prefer a bit longer) mins with a few high cadence (>100) spins.

Then, all out for 5 mins

Then 10 mins recovery

Then 20 mins FTP test

15 mins warm down

Then take 5% off the 20 mins average.

Thanks everyone for the good wishes

The tri went well. I survived. The swim was great. The bike kicked my butt as usual-but I have come a long way since the beginning of the year when I didn't even know how to change my gears or clip in my shoes. The run was tough and I had to walk parts of it, but I finished strong and was able to run the last 1.5 miles. Didn't get to check the results for my final time.
I'll post a RR when the results are up.

Dirk- Good luck with your race! I'm sure you're going to do awesome. Can't wait to hear how it goes.