General Discussion Triathlon Talk » 05.09.2019 Thursday Training! Rss Feed  
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2019-05-09 8:50 AM

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891
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McAlester, Oklahoma
Subject: 05.09.2019 Thursday Training!

Good Morning BT!

5:45 AM - 5 miles run.  I am starting my taper today for the TAT Sprint Triathlon on the 18th.  Next week it will be a 3-1/2 mile run.  I love tapers.

Later today 1500 yds in the pool.  I will not be tapering the swim volume, just the run and bike volume.  

Have a great day BT!



2019-05-09 10:05 AM
in reply to: BlueBoy26

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271
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, Pennsylvania
Subject: RE: 05.09.2019 Thursday Training!
60 minutes on the trainer in the basement this morning. And man it was a tough ride.

When I am on the bike I always have a low HR. My legs burnout well before I can get my HR up while on the trainer. I generally ride with cadence between 85-90. When I pump into a bigger gear it can drop to around 80 rpm, which is when I really get burnout in my legs.

Thoughts on this?

Cheers,

Steve
2019-05-09 12:37 PM
in reply to: PigeonTri

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271
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, Pennsylvania
Subject: RE: 05.09.2019 Thursday Training!
1200m Swim at lunch...Felt Good!

Cheers
2019-05-09 12:55 PM
in reply to: PigeonTri

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891
500100100100252525
McAlester, Oklahoma
Subject: RE: 05.09.2019 Thursday Training!

Originally posted by PigeonTri 60 minutes on the trainer in the basement this morning. And man it was a tough ride. When I am on the bike I always have a low HR. My legs burnout well before I can get my HR up while on the trainer. I generally ride with cadence between 85-90. When I pump into a bigger gear it can drop to around 80 rpm, which is when I really get burnout in my legs. Thoughts on this? Cheers, Steve

 

You can do more work per cycle at a lower RPM.  There comes a point that the increase in work burns you out even if your power is equal.  High cadence won't burn the legs like the low cadence does but you get winded at the higher RPM so your most efficient RPM is a balance in the middle.  Being able to ride below and above your natural cadence will give you the best preparation for race day. 

The pre-season power group that I participated with identified me as strong at high cadence work and weak at low cadence work.   The workouts that I did were designed to help me get more efficiency at low cadence work.  I did a lot of all-out drills where it would be something like 10 x 5 seconds at 230% FTP (I may be wrong on the FTP%, it has been a few months. I also did 10, 20-second intervals with various number of repeats all on a 60-second round.).  That would get legs able to handle higher instantaneous work.  I also did a lot of long repeats (i.e. 10-12 minutes) at low gears with cadences of 50 rpm.  The 10-12 minute intervals did get easier as the training processes.  I am not sure if it was the short intervals that help or something else. 

I think that just turning down the watts a little bit on the big gears may help you get through and the intervals.  You are better off to get through them at a slightly lower power than to have to bail out early.   Hang in there.  If you are consistent in the training it will get easier because you ability will increase. 

 

 

2019-05-09 6:22 PM
in reply to: 0

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Master
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Eugene, Oregon
Subject: RE: 05.09.2019 Thursday Training!
60 minutes on the trainer here as well! Some Z3 intervals mixed with steady riding. I've always struggled with power on the bike, probably because I'm really lightweight with a typical scrawny distance runner build. I found that big-gear work (which I never did before I got a coach) was really helpful at improving my bike power/speed. But right now I can't do that on my trainer without killing my knees because of my weird position; have been using a gym stationary for those workouts.

Slowly trying to get back to a normal road position on the trainer. I can do it for a few minutes at a time for about 20 minutes total, but I still don't think my weight is normally distributed. No way I'm getting back on a moving bike until I can feel "normal" on one that isn't going anywhere! And I don't even want to think about aerobars--that's right where the steel plate is. Ouch!

Edited by Hot Runner 2019-05-09 6:23 PM
2019-05-09 9:35 PM
in reply to: BlueBoy26

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Expert
1014
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, New Hampshire
Subject: RE: 05.09.2019 Thursday Training!
Active rest day for me: 30 mins brisk walk, 45 mins yoga.


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