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Brian KellyBrian Kelly
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I am a little confused which tests to do...i loaded the 2013 preseason plan, but now I do not seem to have the original test week

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Comments

  • Coach PatrickCoach Patrick
    It's probably because you're in the second week of the plan? You can just use the number drop down to select a different week to find those tests.
  • Brian KellyBrian Kelly

    ah ok got it--- Bike test today, run tomorrow and swim on Friday

  • Brian KellyBrian Kelly

    Bike Test:

    Average Heart Rate - 158

    Max HR - 183

    Distance:13.65 miles

    Time: 57:56

    Avg. Speed: 14.1 mph

    Calories Burned: 1041

    What do I do with this info?

     

  • Coach PatrickCoach Patrick
    BK - you want to head over to the training zones calculator, which is under the training plan menu/zones. There you will be able to enter your time distance and heart rate numbers then calculate your heart rate zones and save them to your profile for future workouts. Nice work!
  • Brian KellyBrian Kelly

    Question about how I should 'Feel' -

    This is my first experience training with a heart rate monitor.  After doing two bike workouts I feel like I am going slow, sometimes I need to coast to get back down to Z3.  My average speed during the HR training is 15mph, while in the past i have trained at 16.5mph.

    So I am thinking that since I had a cold when I did the test, that perhaps my test is off -- should I do the tests again? or am I supposed to feel like the OS training is 'easier' than what I have done on the past.

    -BK

     

  • Coach PatrickCoach Patrick
    There is always some friction with you transition to training with the new modality. That said, the thing about the season should be "easy." I suggest you write the intervals of an effort that you can sustain across all of them. No flying and then dying, I want all quality. how does that sound?
  • Brian KellyBrian Kelly
    in the 2013 pre-season that I am doing, on Saturday it shows 2 runs...the instructions are the same...is this an error or do I do two 40 min runs and a bike on Saturday?

    BK
  • Coach PatrickCoach Patrick
    Probably an error -- what level, and week are you doing? Thanks!
  • Brian KellyBrian Kelly

    i am doing 2013 preseason and I am in week 3...i thought it was an error last week, but since it showed up again I figured I would ask

  • Coach PatrickCoach Patrick
    I am on it....
  • Brian KellyBrian Kelly

    Hi Patrick -  I am now officially a full EN member!  

    I having completed the first 4 weeks of Pre-Season

    What's the next step?  

     

  • Coach PatrickCoach Patrick
    Brian, you want to go to the top of the site, to New Member Central (http://members.endurancenation.us/Resources/NewMemberWelcome.aspx) and there you'll see the steps, including submitting your survey, etc. Coach Rich will get you your Triathlon Season RoadMap™ and you can use that to drop in the right plan into your account and start training away!
  • Brian KellyBrian Kelly

    Half Marathon?

    I just found a half marathon in Brooklyn for Dec 13th - I have never run that type of race.  The longest run I have done in my life is 7 miles.  Is it possible to be ready to do this race?  And if yes, should I make any changes to my training plan...right now I am doing the Beginner Bike focused.

     

  • Coach PatrickCoach Patrick
    Brian, you can DO it but you wont be RACING it. You have less than 2 weeks to be ready...no training can be done to build you up much more than you've already got! If you are down with the half, head over to the Wiki under (Resources / Wiki / Running) and look up the marathon pacing / half marathon pacing section...that should help you make sure you are picking the right efforts at the right times! Feel free to post any other questions you might have!
  • Brian KellyBrian Kelly

    I am not set on doing the Half...my goal for this OS is to lose weight and I find when I have a race to train for I am more motivated to work out and eat well.  

    I can certainly find a 10k to do instead, if you think that would be better in the long run training plan?

     

  • Coach PatrickCoach Patrick
    Brian, yes to the 10k, hands down. That you can race and you are ready to do that level of suffering (you still might want to come up with some flavor of a race pace plan).

    What changes are you making to your diet?
  • Brian KellyBrian Kelly

    Changes to diet:

    Tracking calories:  creating 1000 cal/day deficit...intake 2500 cal...burn 3500

    weekends are my weakness especially with beer/wine

     

  • Coach PatrickCoach Patrick
    Brian, you might want to start with a 500 cal/day deficit to make it more manageable. You might lose more through exercise but we don't want to get sadistic. Remember that's avg across 7 days, so you'll have bigger deficit after Weekend Workouts vs Mid Week Workouts.

    If it's the weekends limit partying to just one good night vs Friday and Saturday, for example!
  • Brian KellyBrian Kelly

    Question about Wednesday's run...

    Here is my workout:

    MS: Run @ MP/Zone 2/Steady, include 5 x 20" Strides at end. 

    Coach Notes: Cadence at 90 left-foot steps per min (22 left foot steps per 15 seconds)

    I cannot yet maintain 90 steps per minute for 40 minutes.  What is the best way to use this run to build up to that pace?

  • Coach PatrickCoach Patrick
    BK - the cadence note is for the strides, not the whole run. That said, I'd suggest taking your baseline cadence and try to bring it up by 2 beats let minute, a bit each week. :)
  • Brian KellyBrian Kelly

    P-

    I just wanted to make sure I was on track with training, the run is something I enjoy and want to improve - any feedback on this workout would be appreciated -- thx -BK

    Here are my stats from my run today: 5.3 mi Duration: 1hr 02 min...I felt like I could go faster and I think that is a function of following EN training for the last few weeks.

    My Zone 3 HR is 133-150, I tried to keep an average of 150 bpm...as well every three minutes I counted my left foot steps - avg 80 left foot steps per minute. I had one gel 15 min before run and 1 gel at the end; then 30 min later had a Clif Bar

    DISTANCE PACE ELAPSED TIME
    1.0 mi 11:28 min/mi 00:11:27
    2.0 mi 11:19 min/mi 00:11:18
    3.0 mi 12:33 min/mi 00:12:30
    4.0 mi 12:08 min/mi 00:12:06
    5.0 mi 11:27 min/mi 00:11:26
    5.3 mi 11:27 min/mi 00:03:53

  • Coach PatrickCoach Patrick
    That's a solid run! My thoughts are to include gel #2 at the 30' mark (no point in having a gel after your workout). Also with cadence being your focus, I suggest you finish ever run with strides -- like 6x30" at 5k pace and cadence of like 90...just to stimulate some fast twitch fibers!
  • Brian KellyBrian Kelly

    Merry Xmas!!! Hope you and your family had a great day!

    I have a whole bunch of questions today!!  image

    TrainerRoad / Virtual Power - I just signed up for Trainerroad and noticed the virtual power option. I am new at this and only started doing HR training with EN since November. 

    Is Virtual Power a better option than HR?  And if yes, when should I do a power test for JOS?

    JOS Testing - My original test was done outdoors for Bike and Run, for JOS I will be indoors on treadmill and trainer for most sessions. Do I need to retest?

    Training at Altitude - I am travelling to Denver Jan 1-5 - I plan on running while there - any tricks/thoughts/considerations for training at 5000ft ( I am a flatlander)

    Thanks for your help -

    BK

  • Coach PatrickCoach Patrick
    BK -

    Thanks for the text bump today!!! Here we go....

    (1) Yes to virtual power, and the test should be done in the first week of the Jan OS, per the Jan OS schedule. Note you should continue to track HR (as well as speed/distance/cadence) of intervals, so when you get outside / lose virtual power, you can still approximate the right effort!

    (2) Altitude training....pay attention to your HR. You can train, but an 8:00 pace here is easy but there will feel like a 6:00 pace. By day 4/5 you'll feel better, but just run for time vs any real intensity...not worth it given you have the Jan OS starting up next week!

    Happy holidays!!!

    P
  • Brian KellyBrian Kelly
    Thanks P - Hope you had a good new years!

    I am travelling today (Monday) and would like to do my bike and run test on Wednesday and Thursday -- any problem with that? Anything else I shoudl adjust on the JOS beginer plan?

    Also, I would like to know more about the case studies - I might want to do it.


    BK
  • Brian KellyBrian Kelly

    Run Test Today....indoors!!!

    Might have screwed this up, went out WAY to fast and bonked in mile 3...here are my splits

     

    2 1.0miin09:30
    3 1.0miin10:00
    4 1.1miin12:07

    avg pace 10:11...which is consistent with my 5k races...do I need to retest?

     

    thanks

    -BK

  • Coach PatrickCoach Patrick
    No, no need to retest! But there's a definite need to remember this for next time. :-) Improve pacing will improve your results, I promise.
  • Brian KellyBrian Kelly

    P -

    I have two questions after today's run:

    1.) I find that I am at my strongest after 30 minutes..should I adjust my warm-up to 30 min from 15 min?

    2.) Running technique - I have spent the last month slowly transitioning from a heel strike to a mid/front foot strike - today i noticed that I was 'lightest' on my feet when I stood up straight and tucked my butt under my shoulders...is that the correct technique?

    Thanks in advance

     

    BK

  • Coach PatrickCoach Patrick
    Brian, yes to the extended warm up, it's worth it! As for the running form, yes a nice tall pose will help you, but I can't speak to your butt!!! image I'd call it engaging your abs vs just letting the hips fall forward.
  • Brian KellyBrian Kelly

    Sweat Test Question:

    I would like to do it this week,,,can I integrate it into my bike workouts? And if yes, should I weigh myself before or after my warm up?

    These are my bike workouts this week:

    Thursday

    MS: 7 x 1' (1') @ VO2/Zone5/Very Hard. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard. 

    Saturday

    MS: 2 x 10' (4') @ 95-100%/Zone4/Hard.MS2: 2 x 12' (2') @ 80-85%/Zone3/Mod-Hard. 

     

    Thanks,

    BK

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