BamaDC's Group - CLOSED (Page 24)

Post the video.  We'll be able to offer some pointers (I can on swimming at least - I suck at everything else).  What kind of pace do you swim at now?

1:50 ish

I got in a 16.5 mile bike today at my local state park. Woohoo!  Nicest day of the year so far.  Absolutely spectacular.  Averaged 19.3mph over a course that has 1800ft of climbing.   Not awful for early season.  Same course as the TT coming up.  I certainly wasn't trying to kill myself, so maybe 20mph is in the cards. 

Got home and went out for an easy 6 mile run.  Got it done in 8:10/mile.  Really happy with that considering the shape my legs are in (my biking legs aren't really worn in yet this year).  Again not trying to kill it, just cruise and get some miles in.  Overall quite a good workout day.

I'm not going to claim the guru status but I did stay at a Holiday Inn Express (once...).

I'm reading Daniels' Running Formula and would recommend you take a look at it.  He talks a lot about training intensity and the benefits of easy versus hard (ie tempo or interval) workouts. The way I understand things, easy/lower intensity workouts help increase general aerobic and cardiovascular fitness. They also help promote other physiological changes your body needs (ie strengthening specific musles, joints, tensions, etc) to do the higher intensity works.  Because they are lower intensity your body recovers from them relatively easily. Higher intensity workouts are what help you get stronger and faster.  The problem is that if you do them wrong you run a serious risk of injuing yourself.  According to Daniels, you need to do intervals, tempo runs, etc within relatively narrow ranges because the benefit of a little extra intensity doen't outweigh the increased risk of injury that comes with it.  For example, if your tempo pace is 8 min/mile, doing a tempo run at 7:30/mile is certainly a harder workout but you're getting all the same stimulus at 8:00/mile that you are at 7:30/mile but the later is increasing your risk injury.  I'd really recommend picking up a copy of the book.

Here is my VO2 max info from Nov. 2008.(I'll try to dig up my most recent test)  I'm not worried about the VO2 max value, cause it is what it is.  I was more interested in the ratio of carbs to fat I burn at different intensities.  Why?  I was racing Ironman.  The key to is to get off the bike with a full tank of muscle glycogen.  The Heart Rates in the chart were found through blood lactate testing, Lactate Threshold and Lactate Tolerance.(bike 145-165bpm, run 155-175bpm)

Now back to you.  For my first Ironman Aug. 08, I trained probably 80% of the time in a "Zone 1".  I looked through my heart rate files from 08 and I trained at an average of 10 bpm lower than the HRs listed in my chart.  IMO "Zone 1" is for recovery rides before stretching/yoga and for rides with the Mrs.

Bottom line, learn to like the hurt.  If it was easy everyone would do it!


Run

Heart Rate		Kc/min	Calories per Hour		F/min	Fat	Carbs*
179		21	1260		0	0	1197
175		19.9	1194		2.3	138	996
170		19	1140		3	180	903
160		17.4	1044		3.4	204	788
155		16.2	972		2.8	168	755
155-175		18.1	1086		3.4	204	828
175-185		20.3	1218		2	120	1037

Bike

Heart Rate		Kc/min	Calories per Hour		F/min	Fat	Carbs*
175		17.4	1044		2.8	168	824
165		16.9	1014		2.9	174	789
155		17.1	1026		4.2	252	723
145		14.7	882		5.2	312	526
			0			0	0
145-165		16	960		4.2	252	660
165-175		17.4	1044		3.2	192	800

Edited by BamaDC 2010-03-29 4:30 PM

Yeah, I get that. While training for my marathon I started doing some tempo runs and mile repeats.  They sucked.  No other way to say it.  However, what I'm starting to believe is that you have to learn to take the hurt in moderation.  If you get carried way and really push your tempo runs to hard or start pushing the pace on you're longer easy runs too much you're going to get hurt.  That's where having pace or HR ranges becomes important. 

You guys seem to have gone the formal testing route to establish your ranges.  I'm still leaning towards informal self testing and using race results.  I have a 10K coming up in a few weeks.  I'm going to go balls out and see what happens.  This should give me a good estimate of what my VDOT which will allow me figure out my training paces.  The only problem is I don't know how to extend this to cycling.

Edited by cornfed 2010-03-29 9:42 PM

How was last week?

It sounds weird, but in time you'll start to like the soreness.  When I first started endurance sports, I couldn't stand the pain.  Now its like a measuring stick for good workouts.

VDOt or you could use the Mcmillian Running Calculator.  It also handy

Cycling is a whole different animal.  The single most important thing that helped me get better at cycling... a Powermeter.  It shows you the amount of work your putting out.  If your looking to spend some cash on bike equipment, this should be at the top of the list.  Or just behind a bike fit.

Do you own a heart rate monitor? 

Have you every looked at Jorge's winter biking threads?  Lots of good workouts.  I think they include a RPE plan as well.

Kind of lazy week for me.  I only managed to get in the pool once but I had three nice easy runs.

 

Oh, I hear ya.  Sore muscles a day or two later are like a pat on the back for a job well done.    The difference is that your joints should NEVER be sore.  You need to learn the difference between soreness from a good, solid workout and pain that is the first sign of an injury.



I don't have a power meter and getting one is out of the question for the foreseeable future.  I just got my bike in the fall so my biggest limitation right now is lack of time in the saddle. 

I do have a HRM and wear it every time I workout (with the exception of swimming).  I'm really just using it to collect data and don't train by it.  I've been using RPE for most of my workouts and then used a combination of pace and RPE for the tempo and interval workouts I did over the summer.  I like the training paces that Daniels' relates to different VDOT values, which are pretty much the same thing that McMillian does (the paces aren't exactly the same but they are pretty close).

What I like about pace is that it is very tangible.  I like the way training is tied directly to race results.  Maybe down the road I consider testing and training for HR, but for what I see doing over the next couple of years I don't think they are for me.

Mine sucked. ;-)  About the same swimming, and less biking and running.  But at least my sorry butt is on the bike. 

Inspired by lostSheep, who is also training for the Pensacola Bridge Swim, I did a 2500yd set today as part of my regularly scheduled 3500yd workout.  My splits were 7:20, 7:25, 7:31, 7:32, and 7:35.  Not bad, but should have been able to finish stronger.  By the end I was starving (as opposed to "really hungry" at the start of the workout). Lost 5lbs in the pool.

Man my week has sucked. Hardly worked out at all. Life has really been getting in the way. I'm gonna get a long run in today no matter what work throws at me.

On my end I have a day of vacation since my kid is off of school. I did a good pool workout today. I crushed it. Just destroyed my sets. Managed to do 10x200 holding 1:22-1:24/100. Finished up with a set of 5x100 where I never got over 1:16 and dipped down to 1:14.

I usually do my workouts in the afternoon after work, so maybe this morning workout left me a bit fresher. In any case my sorry ### was practically hydroplaning. I have a 6.5 mile run to do this afternoon and then some biking at the state park tomorrow. Way too nice to sit inside.

Great Swim!  My swimming is still trying to recover from the two weeks I didn't swim.  Have you signed up for BB yet?  You, Robert and I need to put in the same swim time, so we can start together.

I'm paid up for BB.  I put in 5:30 for my swim time.  I believe I can change it if need be.  Maybe a tad bit of a fudge, but I should come in well under 6 minutes.

Then I guess I can watch you two ride away from me. ;-)

Edited by sand101 2010-04-02 9:18 PM

WTF? Our mentor group is done? I didn't even realize. I like our group. What am I sposed to do now?

WHAT?!

we've been moved to archive thread. Does this mean we are done? Do I need to join a new group for april-june? I'm confused.

It kind of looks that what.  According the the "What Now" thread, it sounds like Mark can offer to mentor again and we can just continue on.  If that's true then that's how I would cast my vote.

me to. what say you mark?

x3.  Maybe reserve spots for the active ones here and get some new blood in?  Eagleone, Richfit, and JGatz haven't posted in quite a long time.  Heck, JGatz has a race in three days and hasn't checked in at all.

Definitely need to get LostSheep in here, as well, if we re-institute the group.

We can carry-on here, or I'll apply for a summer thread.

Up to you guys.

I like Jacques' idea of starting a new thread and getting some new blood.

Uh oh! I wasn't sure if this group was going to continue, and I didn't want to risk not having a group, so I joined another. Quite frankly, if this group continues, I'm staying in. Guess I need to break the news to my other group. I'm sure they'll be crushed to lose me.

Or, I couyld just have to mentor groups. That breaking any BT rules?