Gray Guys/Girls Master's Focus Triathlon Mentor Group--CLOSED (Page 37)

Once again I've fallen behind.  Sorry!

Dan - Hopefully you're getting things settled back to normal for you.

Steve - Nasty x-ray.  Your ribs look like multiple injuries.  I hope you're recovering nicely from the surgery and feeling some better.  

Scott - 2:28 is a great time for your HM.  I'll be very happy to beat 2:40 (and 3:00 in a HIM)

Dave - Excellent race.  I'm not bad at ignoring other swimmers and swimming my own swim but running is harder to control.  I find I speed up when I hear someone approaching from behind and then when they pass me I also try to stay with them as long as possible.  I'm not so competitive that I hate people passing me, I just try and use them to get myself to run a little faster.  Not sure that it makes much difference though.

James - Running a marathon is on my bucket list - maybe next year.  I enjoyed your report and assessment of the run.  Enjoy your post race euphoria.  Looks like a nice medal as well.

Last week was a busy week for me:

Weight Loss Challenge - 

13.1 hours working out -      26.2 points

No weight gain -                       5   points

1lb weight loss                          1   point

Total                                          32.2 points

Congrats to echolkscott on winning the challenge.  You worked amazingly hard.

Hey Deb,

That is a question that gets asked a LOT!

It seems to come down to the fact that swimmers and/or runners turned cyclists - that means a pretty fair number of triathletes - have comparatively weak leg muscles when measured against cyclists or cyclists turned triathletes.  In short, cyclists develop their muscles in a sport-specific way that allows them to generate more power than a runner or swimmer turned cyclist.  The greater muscle power results in higher oxygen use which forces a higher heart rate on the bike.  Pure cyclists have nearly identical HR's on the bike and on a treadmill, while runners/swimmers turned cyclists do not.

Compounding that is the fact that triathlon training, especially for the longer distances, favors endurance training on the bike - not strength or power training per se.

The "fix" is riding hills or, absent hill riding, pushing a VERY big gear at a low RPM which increases strength (and also places a great deal of strain on the knees).

Obviously that isn't going to help you on Saturday.  Using a HR monitor is going to be a challenge because, as you have observed, there is a significant difference in HR between the two disciplines.  If it were me, I would be inclined to NOT use a HR monitor and instead use the RPE equivalent to zones to guide my pacing efforts.  I would be looking for R-Z2, B-Z2, R-Z3, B-Z3, R-Z4.  Using RPE that would look something like R-5, B-6, R-7, B-7, R-8 (5 is low Z2, 6 is high Z2).

This is where a power meter really comes in handy.  With a PM you can use %FTP during the bike and HR during the run.  Without power, you have to do it the "old fashioned" way and rely on how  you feel - which sadly has become a lost art.

Good luck Saturday, hope that helps a little bit.

James,

Every journey starts with a single step.  It occurs to me you are well past that first step.

Nothing would make me happier than helping you prepare for Ironman Lake Placid.  Look me up when you are ready and we'll start working on the plan.

Hey Deb,

That is a question that gets asked a LOT!

It seems to come down to the fact that swimmers and/or runners turned cyclists - that means a pretty fair number of triathletes - have comparatively weak leg muscles when measured against cyclists or cyclists turned triathletes.  In short, cyclists develop their muscles in a sport-specific way that allows them to generate more power than a runner or swimmer turned cyclist.  The greater muscle power results in higher oxygen use which forces a higher heart rate on the bike.  Pure cyclists have nearly identical HR's on the bike and on a treadmill, while runners/swimmers turned cyclists do not.

Compounding that is the fact that triathlon training, especially for the longer distances, favors endurance training on the bike - not strength or power training per se.

The "fix" is riding hills or, absent hill riding, pushing a VERY big gear at a low RPM which increases strength (and also places a great deal of strain on the knees).

Obviously that isn't going to help you on Saturday.  Using a HR monitor is going to be a challenge because, as you have observed, there is a significant difference in HR between the two disciplines.  If it were me, I would be inclined to NOT use a HR monitor and instead use the RPE equivalent to zones to guide my pacing efforts.  I would be looking for R-Z2, B-Z2, R-Z3, B-Z3, R-Z4.  Using RPE that would look something like R-5, B-6, R-7, B-7, R-8 (5 is low Z2, 6 is high Z2).

This is where a power meter really comes in handy.  With a PM you can use %FTP during the bike and HR during the run.  Without power, you have to do it the "old fashioned" way and rely on how  you feel - which sadly has become a lost art.

Good luck Saturday, hope that helps a little bit.

Yeah, you actually don't want to coast on the downhill.  Ideally you will maintain a steady effort on the climbs as well as the descents - that means you may have some smokin' descents which will help on the next climb..  If you have power that is very easy to do.  If you are riding using RPE it is a bit more challenging but manageable nonetheless.  Yes, your HR will be higher coming off of the run, but if you are riding at the correct exertion level, your HR will come down.

Another thought Deb, that first bike leg, if people aren't passing you, you're probably going to fast.  Keep your pace manageable and ride/run your race - when people pass you on the bike, just think to yourself, "Yeah, I will be seeing you again in a little bit when you explode," and don't let them passing you tempt you to stray from your plan.  All those people will come back to you and you will begin passing them towards the end when they blow up and you are strong because you executed your plan.

Originally posted by lutzman Lliterally. That's how my clavicle now looks. No workouts for four weeks, but I can start cycling on the indoor spinner next week.

Steve,

Guess you better keep a letter from the doctor in your pocket cause you're gonna be setting off airport alarms!

Glad to hear you're on the road to recovery.

Hey Deb,

I don't remember what kind of watch you have but I seem to recall it was one that doesn't always play nice with other devices (I vaguely recall a discussion along those lines).  At any rate, you can simply ask, will this power meter work with my watch?  There are enough PM's out there now days you should be able to find something that is compatible unless your current watch simply won't accept power data.  If it won't you can pick-up a Garmin 910XT real inexpensively now days because it is "old technology" as it has been replaced with the 920XT and/or the Fenix3 - OR - you can pick-up a Garmin 510 fairly inexpensively on Amazon and just have the cycling computer.  I personally have an 810 because I prefer the dedicated bike computer - mainly because I can see it better, but also because the 810 has GPS maps similar to what you might have in your car.  Lots and lots of options out there now days and you don't have to necessarily mortgage the house to get them - which is an improvement over years past.

Edited because I just had a thought - I don't believe the 910XT talks to Bluetooth devices (your HR monitor).  That is one of the improvements with the 920XT and the Fenix3.  Make sure if/when you start looking at devices, that all your devices talk to each other as needed (HR, Speed/Cadence, PM -> watch and/or bike computer).  All of my stuff is ANT+ so I don't have to worry about compatibility too much.  Most of the new stuff will broadcast on both ANT+ and Bluetooth, and most of the newer devices will also receive both . . . I think.  Make sure you ask and have them show it to you in the device specs before you plunk down your hard earned dollars.