Gary's Mentor Group - Re-OPENED for Training (Page 98)

Brett and Pat, great training!  Pat, congrats on the 6 weeks out and no pain.  After my knee surgery I took it really slow on my running for the first year plus. 

As for me, I got a nice run around the LSU lakes Sunday night, beautiful night.  Yesterday I managed to get in the pool for a semi-quick 1100m swim.  I am reviewing a new swim training tool and messing with it takes up valuable swim time.  Was hoping to ride the trainer last night but my sons soccer game ran really late so no ride.  So it will be a ride plus a short run with the pup tonight.

Anyone racing this weekend?

I have been training on a stationary bike for a Sprint Tri in May. I can do 12 without much problem here is what I (50yo) am doing now:

HR - 140/147

Distance - 12mi

Time - 39:00

Candence - 88/91

Watts - 137/142

Speed - 18.2/18.7mph

The question that I have is what to do to be a train better: 1) increase cadence? 2) increase resistence which decrease cadence? 3) shorten distance and increase something else?.....Any useful suggestions would be greatly appreciated.

Thanks - Dave

+1 on this advice!

Dave ... first off, nothing I saw says you're doing something wrong.  Also, how long have you been cycling?  If you are just starting I recommend some patience, keep on the same path and work to build your base.  KM commented on Jorge's plan and this is an excellent path to getting faster.  What you'll see with the plan is a mix between working at 65%-70% up to 100% at roughly a 2 to 1 ratio.  Point being it's not all about making every ride to the point of puking or passing out . 

Also, are your HR zones based on training or some other basis?  Knowing your HR zones is key to improving your performance as well.  In Jorge's plan, look at the day 15 ride set, and consider doing the time trial test.  There's a good HR calculator in the site here which calculates your HR zones, based on the TT data.  I recommend pulling up the plan and getting to work, using either the power (watts) or HR basis.

Also, be sure to take the time to log your workouts on the site ... looking at your miles on a monthly basis is good motivation once you start to rack up the distance.

Hi all ... it's been cold here for the week and I opted to swim last night instead of going with the run club.  I basically wimped out, but still got in a mile in the pool which was much needed. I've got a 2-week ski trip planned in a couple of weeks and just didn't want to risk getting sick, so hitting the pool seemed the best option.  Did a spin class on Moanday and am waiting for the LBS to finish up the road bike before I can get on the rollers.

We've got a pretty good contingent of runners at the office who run during lunch, so I brought some gear in this week in order to join the group.  If I can add another 3 miles/week during lunch - then great.

Enjoy the rest of your week ... Ciao - Dorm

Hi every one,

I would like to see if it is possible to rejoin the group. I used to be in the group in 2012. And all of you were awesome and helped me a lot. As for my plans for this year I plan to swim over Bosphorys channel and do an olympic distance as A-type races.

KM ... here is an excellent article via the site by Mike Ricci on HR Zone testing and training.  Once you access the page, there are also several article links along the left side of the page on zone-run training ... hope this helps.

Lactate Threshold Heart Rate Zone Testing

Welcome back!  Go ahead and post an intro and you are set!

OK, I'm jealous - of your nice weather and the trip.  We're into the coldest part of our winter (although 60* last Saturday was pretty nice).  This week is just not really pleasant.  And the weather people don't seem to know what's going to happen from one day to the next.  Tuesday was supposed to be cold but sunny - we ended up with an inch of snow!  This weekend is going to be yucky too - I was hoping to get out for a run but we'll have to see what the weather ends up like.  Cold is OK, ice pellets are not, LOL!

Training has been going pretty good.  I've come up a little short overall the last couple of weeks but everything feels good, most days I look forward to the workouts and I feel like I'm getting back to where I was before my surgery.  Had a good run last night and swim this morning.  Yoga class tonight.

Very cool Gary.  I've thought about an underwater mp3 player.  You'll have to keep us apprised if you continue to like using it.

Swung by the LBS tonight to pick up the roadie, but still not ready.  While there I perused around the clearance table and one of the shop guys brought out some wheels - each in a zip up cloth carrying bag. 

Brand new Mavic Carbonne Clinchers ... clearance priced at 1/3 the retail price and YES they are in the back seat of my truck right now

I have been using the Audioflood's waterproofed iPod shuffle since mid-last year.  Works great.  Headphones were another issue as the first pair I was asked to review didn't work well for me.  The manufacturer asked that I review a modified version that works well for me.

Not fair!!! But congrats, eventually I need to invest in a good front race wheel.

The first time I did Coach Jorge's plan I did it by HR.  Stick with it, it will make you a better cyclist.

Can you define "recover fast"?  Is that HR based?  If so, I would say that your cardio system is in better shape than your running legs.  I would like to hear what Mike says on this one.

Also when you say time goal is that "I am going to run for 30 mins" and you have trouble making that or is it "I need to run 3 miles in 28 mins" and you have trouble making the 28 mins?  Either way if your runs are always rough you need to slow your pace.  I go by "distance first, then speed" so you should be able to cover a set distance comfortably then worry about speed.  Mike?