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2015-03-24 7:10 AM
in reply to: DaveL

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Subject: RE: Consistency Equals Success - CLOSED
Took yesterday off. Today, 60' on the drainer (5x6' @ ~80% FTP). Legs really heavy today.

Mitch 22 25:15
Dave L 21 22:43
Jim 20 21:10
Joe 19 21:40
Mark H 17 23:10
Dan 16 23:27
Dennis 16 14:10
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 12 12:15
Dave C. 12 11:52
Rachel 5 4:16
Patrick 5 03:42
Ellen 3 1:43:30


2015-03-24 9:08 AM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED
two easy spins on the trainer t loosen the legs. This week is my biggest volume week then it starts to taper to the race; how did that happen so quickly!?

my running shoes are good for ~350, but careful consideration of my ache determine the final retirement date.

Mitch 22 25:15
Dave L 21 22:43
Jim 20 21:10
Mark H 19 24:55
Joe 19 21:40
Dan 16 23:27
Dennis 16 14:10
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 12 12:15
Dave C. 12 11:52
Rachel 5 4:16
Patrick 5 03:42
Ellen 3 1:43:30
2015-03-24 10:33 AM
in reply to: 0

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Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED

Background:

Last October I started a CSI(Cardio Strength Interval) Class at the Gym I train at in the morning. The class is an hour long 3 days a week, 45 minutes of various exercises getting my heart rate to Zone 4(145-165bpm) and keeping it there. Followed by 15 minutes of cool down exercises and stretching. The class has been very beneficial to me. I never really worked my core or legs in a manner that this class does and I can see and feel the improvements. My legs are stronger then they have ever been, my balance has greatly improved, and my core strength is also on the rise.

A lot of pluses for the class but there is one big negative in that I believe it is effecting my other training. By this I mean that the class is taking some of my energy and I believe it is having negative effects on the rest of my triathlon training. Here is a typical week for me. Monday morning 1hr CSI Class followed by a 30min swim. Tuesday I normally run but it really depends on how my legs feel from the class. After doing 150 squats and 75 lunges the day before my legs are very sore and tight. And this is very typical for the rest of the week. I know I could run, swim, and bike longer if I wasn't either zapped from the class or recovering from the previous days class.

Question:

Should I abandon the class through the tri season and just concentrate on the 3 disciplines?



Mitch 22 25:15
Dave L 21 22:43
Jim 20 21:10
Mark H 19 24:55
Joe 19 21:40
Dan 16 23:27
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 12 12:15
Dave C. 12 11:52
Rachel 5 4:16
Patrick 5 03:42
Ellen 3 1:43:30

Edited by sawyer1206 2015-03-24 11:07 AM
2015-03-24 12:31 PM
in reply to: sawyer1206

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Subject: RE: Consistency Equals Success - CLOSED
Updating for swim at lunch.

Dennis - At a minimum you should dial it back. I agree with some strength and core work, but I 100% buy in to the adages that if you want to swim, bike and run faster you need to swim, bike and run. Can you skip the class and do strength and core work on your own? I've done classes like that before and they really kick your butt!

Mitch 22 25:45
Dave L 21 22:43
Jim 20 21:10
Mark H 19 24:55
Joe 19 21:40
Dan 16 23:27
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 12 12:15
Dave C. 12 11:52
Rachel 5 4:16
Patrick 5 03:42
Ellen 3 1:43:30
2015-03-24 12:52 PM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED
I've been traveling and haven't checking in a while. Hoping to pick up my training consistency moving forward.

Mitch 22 25:45
Dave L 21 22:43
Jim 20 21:10
Mark H 19 24:55
Joe 19 21:40
Dan 16 23:27
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 12 12:15
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30
2015-03-24 1:07 PM
in reply to: cassowary

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Subject: RE: Consistency Equals Success - CLOSED
1:00:29 on the drainer Fight Club

Mitch 22 25:45
Dave L 21 22:43
Jim 21 22:10:29
Mark H 19 24:55
Joe 19 21:40
Dan 16 23:27
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 12 12:15
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30


2015-03-24 1:13 PM
in reply to: 0

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by sawyer1206


Background:

Last October I started a CSI(Cardio Strength Interval) Class at the Gym I train at in the morning. The class is an hour long 3 days a week, 45 minutes of various exercises getting my heart rate to Zone 4(145-165bpm) and keeping it there. Followed by 15 minutes of cool down exercises and stretching. The class has been very beneficial to me. I never really worked my core or legs in a manner that this class does and I can see and feel the improvements. My legs are stronger then they have ever been, my balance has greatly improved, and my core strength is also on the rise.

A lot of pluses for the class but there is one big negative in that I believe it is effecting my other training. By this I mean that the class is taking some of my energy and I believe it is having negative effects on the rest of my triathlon training. Here is a typical week for me. Monday morning 1hr CSI Class followed by a 30min swim. Tuesday I normally run but it really depends on how my legs feel from the class. After doing 150 squats and 75 lunges the day before my legs are very sore and tight. And this is very typical for the rest of the week. I know I could run, swim, and bike longer if I wasn't either zapped from the class or recovering from the previous days class.

Question:

Should I abandon the class through the tri season and just concentrate on the 3 disciplines?




Classes like that are great for off season conditioning and breaking up S/B/R training, but Mitch is right. As we roll into the season I would cut back if not eliminate the class until the off season comes around again. That way you will get the benefit of the strength training, without ruining your tri training. Plus by time the fall rolls back around the class will be fresh again.

Edited by JBacarella 2015-03-24 1:13 PM
2015-03-24 5:47 PM
in reply to: JBacarella

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Subject: RE: Consistency Equals Success - CLOSED
30 min swim

Mitch 22 25:45
Dave L 21 22:43
Jim 21 22:10:29
Mark H 19 24:55
Joe 19 21:40
Dan 16 23:27
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30
2015-03-24 5:48 PM
in reply to: 0

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353
1001001002525
Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trisuppo

Dennis - At a minimum you should dial it back. I agree with some strength and core work, but I 100% buy in to the adages that if you want to swim, bike and run faster you need to swim, bike and run. Can you skip the class and do strength and core work on your own? I've done classes like that before and they really kick your butt!



Originally posted by jbacarella

Classes like that are great for off season conditioning and breaking up S/B/R training, but Mitch is right. As we roll into the season I would cut back if not eliminate the class until the off season comes around again. That way you will get the benefit of the strength training, without ruining your tri training. Plus by time the fall rolls back around the class will be fresh again.



I was hoping you guys would say that! I'm afraid I got a little addicted to the results the class is bringing and I am in need of a little intervention. And your right Mitch, classes like this will kick your butt. I have to say I always underestimated these classes in the past until I started this one.

Thanks for pointing out the obvious and helping me get my head on straight. Pretty sad when you know your screwing up but you need someone else to tell you your screwing up before you acknowledge it.

Edited by sawyer1206 2015-03-24 5:51 PM
2015-03-24 6:50 PM
in reply to: sawyer1206

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by sawyer1206

Originally posted by trisuppo

Dennis - At a minimum you should dial it back. I agree with some strength and core work, but I 100% buy in to the adages that if you want to swim, bike and run faster you need to swim, bike and run. Can you skip the class and do strength and core work on your own? I've done classes like that before and they really kick your butt!



Originally posted by jbacarella

Classes like that are great for off season conditioning and breaking up S/B/R training, but Mitch is right. As we roll into the season I would cut back if not eliminate the class until the off season comes around again. That way you will get the benefit of the strength training, without ruining your tri training. Plus by time the fall rolls back around the class will be fresh again.



I was hoping you guys would say that! I'm afraid I got a little addicted to the results the class is bringing and I am in need of a little intervention. And your right Mitch, classes like this will kick your butt. I have to say I always underestimated these classes in the past until I started this one.

Thanks for pointing out the obvious and helping me get my head on straight. Pretty sad when you know your screwing up but you need someone else to tell you your screwing up before you acknowledge it.
u

That's why many of us have been here so long. We all need assurances and a kick in the seat of the pants sometimes.

I was thinking today that the core of this group has been together for at least 3 years, maybe 4 or longer.
2015-03-24 7:44 PM
in reply to: pvfd304

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Subject: RE: Consistency Equals Success - CLOSED
44:12 swim this morning.

Mitch 22 25:45
Dave L 21 22:43
Jim 21 22:10:29
Mark H 19 24:55
Joe 20 22:23:12
Dan 16 23:27
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30



2015-03-24 7:57 PM
in reply to: JoePetto

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Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
Sorry, but life is getting in the way. I was away for a couple days visiting grandkids and will be heading to the US for 2 weeks in a couple of hours. Needless to say, I have missed a few days of workouts.

Adding a 46:40 run from last Fri and a bike/run brick from Sun (1:30 bike, 30 run).


Mitch 22 25:45
Dave L 21 22:43
Jim 21 22:10:29
Mark H 19 24:55
Joe 20 22:23:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30

2015-03-24 8:12 PM
in reply to: #5075288

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Subject: RE: Consistency Equals Success - CLOSED
2015-03-24 9:40 PM
in reply to: dcon

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Subject: RE: Consistency Equals Success - CLOSED
quick run at 18min then tagged on an easy 40min on the trainer

Mitch 22 25:45
Dave L 22 23:41
Jim 21 22:10:29
Mark H 19 24:55
Joe 20 22:23:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30


2015-03-24 10:01 PM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trisuppo

Originally posted by sawyer1206

Originally posted by trisuppo

Dennis - At a minimum you should dial it back. I agree with some strength and core work, but I 100% buy in to the adages that if you want to swim, bike and run faster you need to swim, bike and run. Can you skip the class and do strength and core work on your own? I've done classes like that before and they really kick your butt!



Originally posted by jbacarella

Classes like that are great for off season conditioning and breaking up S/B/R training, but Mitch is right. As we roll into the season I would cut back if not eliminate the class until the off season comes around again. That way you will get the benefit of the strength training, without ruining your tri training. Plus by time the fall rolls back around the class will be fresh again.



I was hoping you guys would say that! I'm afraid I got a little addicted to the results the class is bringing and I am in need of a little intervention. And your right Mitch, classes like this will kick your butt. I have to say I always underestimated these classes in the past until I started this one.

Thanks for pointing out the obvious and helping me get my head on straight. Pretty sad when you know your screwing up but you need someone else to tell you your screwing up before you acknowledge it.
u

That's why many of us have been here so long. We all need assurances and a kick in the seat of the pants sometimes.

I was thinking today that the core of this group has been together for at least 3 years, maybe 4 or longer.

We all need that reinforcement sometimes, especially when you see a positive from what you are doing.
I agree with Mitch, the regular reinforcement helps me with training, and I get to talk about triathlon year round with people who actually want to hear about how much GU I used during my last HIM. My wife isn't interested in that conversation, but God bless her for her tolerance and support.
It is pretty cool that the core group has been here for 3+ years.
2015-03-25 6:54 AM
in reply to: DaveL

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Subject: RE: Consistency Equals Success - CLOSED
35' active recovery on the trainer.

Mitch 23 26:20
Dave L 22 23:41
Jim 21 22:10:29
Mark H 19 24:55
Joe 20 22:23:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30


2015-03-25 8:15 AM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trisuppo

Mandatory reading for The Team:

http://home.trainingpeaks.com/blog/article/4-habits-to-increase-you...


The above article was on consistency and how to increase it. The below article is from a conversation with Chrissie Wellington and deals with the importance of rest days. Rest days can be even more important for Age Group athletes due to stresses of full time jobs, managing families and trying to train at the same time.

http://www.220triathlon.com/training/beginners/chrissie-w-on-the-im...
2015-03-25 8:37 AM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED

Hello from Busan, Korea (long trip but finally made it).  10 mile morning run today along  the coast

Mitch 23 26:20 
Dave L 22 23:41 
Jim 21 22:10:29 
Mark H 19 24:55 
Joe 20 22:23:12 
Dan 18 26:13 :40 
Dennis 19 16:23:11 
Jackie 15 16:53 
Gabe 14 22:12 
Mark Z 13 24:33 
Brian 13 12:45 
Dave C. 12 11:52 
Rachel 5 4:16 
Patrick 10 06:10 
Ellen 3 1:43:30 

2015-03-25 9:46 AM
in reply to: trigabe

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Subject: RE: Consistency Equals Success - CLOSED
Gabe - now that's an experience run! any pictures?

1hr 6x5'LT bike, followed by 40 min run.

Mitch 23 26:20
Dave L 22 23:41
Jim 21 22:10:29
Mark H 20 26:35
Joe 20 22:23:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30

talking about 3+ years of this group - any news on our founding member, Ernesto?
2015-03-25 10:09 AM
in reply to: markhodges1973

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Subject: RE: Consistency Equals Success - CLOSED
I still get Ernesto's garmin feed. So I see that he is still cycling, etc.

Would love to have him join back in the group.
2015-03-25 11:09 AM
in reply to: 0

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Subject: RE: Consistency Equals Success - CLOSED
yep, he went for a 70 mile ride on Sunday :-)

Question - HR Zones; what formula does everyone use to define their training zones?

I use three - BT, GarminConnect and Time crunch Triathlete - all with varying zones, so I just want to settle on one.

Mark.

Edited by markhodges1973 2015-03-25 11:10 AM


2015-03-25 11:54 AM
in reply to: markhodges1973

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Subject: RE: Consistency Equals Success - CLOSED
30min lunch time swim 1200m

Mitch 23 26:20
Dave L 23 24:11
Jim 21 22:10:29
Mark H 20 26:35
Joe 20 22:23:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Rachel 5 4:16
Patrick 10 06:10
Ellen 3 1:43:30
2015-03-25 12:47 PM
in reply to: DaveL

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Subject: RE: Consistency Equals Success - CLOSED
30 min swim.

Mitch 23 26:20
Dave L 23 24:11
Jim 21 22:10:29
Mark H 20 26:35
Joe 20 22:23:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 3 1:43:30
2015-03-25 12:52 PM
in reply to: cassowary

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Subject: RE: Consistency Equals Success - CLOSED
1 hr tempo runch

Mitch 23 26:20
Dave L 23 24:11
Jim 22 23:10:29
Mark H 20 26:35
Joe 20 22:23:12
Dan 18 26:13 :40
Dennis 19 16:23:11
Jackie 15 16:53
Gabe 14 22:12
Mark Z 13 24:33
Brian 13 12:45
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 3 1:43:30
2015-03-25 2:10 PM
in reply to: JBacarella

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353
1001001002525
Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by markhodges1973

Question - HR Zones; what formula does everyone use to define their training zones?
I use three - BT, GarminConnect and Time crunch Triathlete - all with varying zones, so I just want to settle on one.


I use Garmin Zones.

Originally posted by JBacarella
I agree with Mitch, the regular reinforcement helps me with training, and I get to talk about triathlon year round with people who actually want to hear about how much GU I used during my last HIM. My wife isn't interested in that conversation, but God bless her for her tolerance and support.


My wife is the same way James. She tries so hard to act like she’s interested in hearing about triathlons, fellow triathletes, the latest Garmin gadget, and so on. She just can’t seem to hide her eyes glazing over when I say anything triathlon related. Bless her heart she does try so hard!
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