Hi all, Sorry… I've been off the grid for a bit but glad to see everyone is still doing well and representin' Had a really up-and-down last week. After a solid FTP test on Tuesday and a strong swim on Wednesday, life kinda got in the way on Thursday so I put off the 5K Vdot test until Friday (my swim won't improve so no sense in testing ;-). Legs felt kinda tight so did easy warmup and a bit of extra stretching. But then I went out a bit too fast (6:30 pace) and by the end of 1 mile, my right hamstring was hurting …real bad. UH-OH!!!…. so I bagged the test and went right home for some RICE. Spent a very anxious night worrying if I'd buggered my training - and possibly the race. However, was able to come back strong and do the full 3 hours Saturday and hit all the targets, as well as a 20 minute easy run afterward. Sunday was decent too and then did the 5 x 1/2 mile run last night (on a dreadmill so no cheating) with no ill effect. Needless to say, I'm very relieved!! Today total rest and tomorrow hammer hard again. Other than having to change my saddle, I love the new bike… Sorry for the long post but too much to catch up on… Hope everyone is well… keep us posted! Paul
I was at the 24hr Fitness pool last night, my usual Tue/Thu ritual before my bike ride. I was talking with some guy that just joined me in my lane about my swim sets, and a guy in the next lane asked me where I got my 2x500, 2x400, 2x300 sets, etc, I was doing. I told him I got it at EN.
Turns out it was our very own Shaughn Simmons!!! Small world!
Sorry I couldn't stay and chat more, Shaughn, I was off to get hammered by a group of roadies on the Tue/Thu 'Popsicle' ride. Dang it was windy last night!!! Don't worry though, out of ~60 people in the "B" group I ride in, I ended up beating them ALL back to the parking lot. Saved a little "horse to the barn" for the end stretch. I think I might try to hang with the "A" group next week and see how bad it hurts.
Scott was great to meet you yesterday! Way to represent on the group ride bro!! Look forward to catching you again at the pool sometime! That was probably the first time you've ever seen a brick swim in a pool....
I'm heading to Wichita Falls TX tomorrow, for the annual pilgrimage to the Hotter'n Hell 100 century ride on Saturday. I'm going to attempt a new PR this year, after a smoking 4:23 last year (mostly chasing big groups of roadies on my tri bike, with their repeated attempts to drop me).
Next (Labor Day) weekend, I'll be leaving on a week-long vacation to Belize to relax, get some runs in and some ocean swims - and some eating and drinking too I'm sure. Life's tough, I know.
Scott wish you lots of luck at the HH100. I know you will represent EN well bro!
Knocked out a 14.1 mile run this morning in 1:56:50 and my legs feel like lead pipes at the moment. TG that one is behind me. Back to the pool in the morning early.
Paul, I also will be riding the course on Sat (labor day weekend.) Anyone have issues with wheels rolling at 5:30 a.m.? If this is too early, suggest a time.......
Training's been going well and other than a swim last Friday I haven't missed a work out. On Saturday I took the train out to the 'burbs with a couple friends who I thought were faster than me. The plan was for a ride up and down some hills where I was just trying to hold on. What actually happened was one guy beating everyone up the hills but chatting the whole time, and stopping to see the horses and big houses, down hill and through the flats and the other two just trying to hold on. We rode 56mi in 3.5 instead of the 2.5 it should have taken. Needless to say, I'm not riding with them this week. Don't get me wrong, it was a lot of fun but I lost 3hrs on Saturday to screwing around and had too much to do.
Last nights long run was cake. I'm not sure if it was because I ran in the evening or because the temps were about 25 degrees lower than what they've been but I could have gone all night at the paces perscribed. Maybe I should have done the VDOT test last week.
The big question is how to get the 2hr ride in on Sunday as this week is the Chicago tri. I have a lot of friends racing and a couple who are interested in the sport that are going to spectate with me. More than likely I'll try for late afternoon but riding then is pretty tough, especially for an ABP ride. We'll see.
Jeff, lot of work going on with you. I hope your Sunday ride panned out.
Scott, how did the HH100 go? Did you have a pit crew mid way through to change out the back tire on your bike due to the heat you were generating?
Saturday Ride:
Duration: 2:58:21
TSS: 232.8 (intensity factor 0.89)
Norm Power: 241
Distance: 58.541 mi
Min Max Avg
Power: 0 422 224 watts
Heart Rate: 83 153 133 bpm
Cadence: 30 206 72 rpm
Speed: 0 33.6 19.6 mph
Run came in at 3.7 miles overall 8:09 pace.
Legs have been aching since Thursday’s long run. This morning (Sunday) did a 30 min WU then held a .90 IF for 84+ minutes. Cool temps definitely helped but mentally, this was more difficult to manage than yesterday’s Z4 intervals due to the fatigue and duration of the interval………………………..
Interval 1:
Duration: 1:24:30
Work: 1227 kJ
TSS: 114.8 (intensity factor 0.903)
Norm Power: 245
VI: 1.01
Pw:HR: 3.43%
Pa:HR: 5.33%
Distance: 29.549 mi
Min Max Avg
Power: 0 431 242 watts
Heart Rate: 115 147 137 bpm
Cadence: 47 159 77 rpm
Speed: 0 34.5 20.9 mph
Pace 1:44 0:00 2:52 min/mi
Crank Torque: 0 575 270 lb-in
Entire Sunday workout (224 watts):
Duration: 1:54:57
Work: 1544 kJ
TSS: 141 (intensity factor 0.86)
Norm Power: 233
VI: 1.04
Pw:HR: -5.82%
Pa:HR: -0.91%
Distance: 38.328 mi
Min Max Avg
Power: 0 472 224 watts
Heart Rate: 91 147 132 bpm
Cadence: 30 173 76 rpm
Speed: 0 34.5 20.0 mph
What is the best time for the team to meet next Saturday a.m. for those riding the course at their HIM pace and running 60 minutes thereafter? Saturday, per the schedule is a RR......
I had a good training weekend. I travelled to College Station, TX for my 10 year vet school reunion and rode 60 miles Saturday and 40 miles today. It was nice riding some different routes for a change, especially out in the country. I feel energized!
I haven't chimed in here, but, Austin is getting close and I have Internet access up and running again...gonna stay in touch now!
Anyone else thing last week's swims were pretty 'manly'? Long day on Friday! Also, I stayed in the OS for as long as possible and this was only my 2nd double bike weekend. I can see how this is a 'staple' in the EN training...it is definitely a tough go come Sunday!
HH100 was cool. Started out in the high-60s, ended about 12noon in mid-80s, then it got hotter from there.
I did the 102 miles in 4:34, about 22mph average. That's about 1.5 minutes faster than I did it last year AND I rode most of the last 25 miles by myself. I didn't stop to pee until mile 77, and the last 25 were very windy, and I couldn't find a single group of people that were going over 16mph, so I was left to tough it out myself.
I burned in the neighborhood of 3600cals, so I went out Saturday night, ate bad and had several beers. Then slept in on Sunday, had more bad meals ALL day long, and I'm STILL hungry this morning.
I kinda stray from the exact EN guidance on swim, bike and run. I bike 4x/week, run 3x/week and swim 2-3x/week - all on a pretty fixed schedule for me. I love my bike so much, I'll add another bike at the drop of a hat and will forgo a swim or run for it also.
Y'all have fun at the course recon next weekend, I'll be sitting on a beach in Belize (hopefully not getting rained on - forecast isn't looking good, darn hurricanes) drinking frosty adult beverages.
Scott, pulling 102 miles in 4:34 is scary dude! Have you signed up for the tour yet? I'll bring a bungee cord along for the HIM and latch on ...............
Seriously, congrats on a well fought battle and making the EN team proud!
Kristen, nice stats this weekend. 100 miles of EN work on the bike over the weekend is no joke.
The humidity this morning in Austin made the morning run session awful. Legs felt like lead as well from the weekend escapades. I had a 2 X 1.5 and needed 7:12 pace. Last half mile of the second 1.5 I had to go deep and pull out my One Thing to get it done. Because of the fatigue, I basically had to rip myself inside out but, once the dust settled, the targets were met 7:02 and 7:06….. I had to walk about 100 meters after each one of these today. 7 miles in 57 minutes.
@Shaughn, well, in all fairness this wasn't a tri ride by myself. The first 77 miles were with one of the leading pace groups off the starting line. I averaged over 25mph for the first 3 hours by drafting...ALTHOUGH I was within the first 3-4 rows the ENTIRE time, not WAY in the back just sitting. My PNorm was higher by at least 30 watts than last year, so that's a good thing. It was just those last 25 miles that REALLY sucked.
@Shaughn, well, in all fairness this wasn't a tri ride by myself. The first 77 miles were with one of the leading pace groups off the starting line. I averaged over 25mph for the first 3 hours by drafting...ALTHOUGH I was within the first 3-4 rows the ENTIRE time, not WAY in the back just sitting. My PNorm was higher by at least 30 watts than last year, so that's a good thing. It was just those last 25 miles that REALLY sucked.
Scott, don't diminish what you just accomplished bro. You kicked some butt and showed those guys what training with a power meter under EN brand is all about! This group is going to crush Longhorn. Thanks for leading!!
This may have already been covered, but, I will ask anyways. Anyone who has donw the race...what should we expect of the course and the conditions? Like, is the water in or quiet lake, with a fast flat/rolling with a pancake flat run? Temps generally in the mid-high 80s with 50% humidity and winds of 5-10?
Posted By Stephen Anderson on 31 Aug 2010 05:12 AM
This may have already been covered, but, I will ask anyways. Anyone who has donw the race...what should we expect of the course and the conditions? Like, is the water in or quiet lake, with a fast flat/rolling with a pancake flat run? Temps generally in the mid-high 80s with 50% humidity and winds of 5-10?
i
Stephen, welcome to the team bro. I've raced Longhorn 3 times. Lake swim that can be warm enough to disqualify a wet suit (1 out of 3 years this happened.) Bike seems to be a bit tough with several rollers and one very steep but short hill at the beginning. Many of the roads are rough pavement, not smooth pavement. Run is not flat. Several rollers and couple of good hills. Temps can vary depending on the day you get anywhere from 80 - 95 degrees (last time I raced it people where dropping like flies during the second half of the run due to the temps.) Go out conservatively and adjust accordingly depending on the temps and how your HR is handling the day. Good luck!
All, hope long run today went well for you. Mine was tough due to humidity this morning and the Austin hill country I chose to run on.
This Saturday, I hope to see some you on the bike course. I am planning to roll out between 6:30 - 6:45 a.m., ride my race pace according to my power zones then run 6 miles thereafter per the race protocol.
If anyone is traveling here and needs a free place to stay, I live in Round Rock (about 15 miles away from the race site.) You're welcome to stay at my house.
Additionally, some of us will be doing the Friday swim RR at Lake Pflugerville off of Toll 130 at dawn on Friday morning if interested.
Me and a buddy just got in and are heading out on a 70 mile ride at 6:45 am Friday. Saturday sounds like a 6:45 start would be great. Want to meet up? We have a group of 4 doing the ride. text me at 469-767-3275 tomorrow and we can see if we can arrange something.
Like Kristen said, y'all have fun and take plenty of notes. It's looking more and more like I won't be able to make it down there to preview the course.
This time tomorrow, I'll be on a (%s say rainy, unfortunately) beach in Belize - for a week! I'll drink a froofroo drink for each of you!
Really wish I was joining everyone for the ride tomorrow. Take notes and fill us in.
Sadly, I'll still be in PA banging out the RR ride and brick run. Tough week so far but did run 13.1 mi yesterday (in exactly 2 hours and 1 second! LOL) so legs a bit stiff this morning. Headed out for a swim now.
@Scott: enjoy Belize! And the cold beverages!! You certainly earned it with your great ride in the HH 100... you were really smokin'
Paul T, great job hammering out the run, anyway you cut it, 2 hours running is work!
I completed mine as well yesterday and felt it this morning. Was 96 degrees when I finished and course I ran on was extremely hilly. Really broke me down.
I just finished the swim RR in Austin's Barton Springs pool and 40 minute run thereafter.
I'll be at the front of the park entrance ready to roll at 6:45 a.m. in the morning for anyone able to make it. There will be a lot of activity on the course in the morning at this time. I have printed out my 4 gears and intend on staying in my box for this RR during both the bike and run portions. I am using a .81 IF for my gear guidance on the EN pacing calculator, my current FTP and a 2:45 race split assumption.
Good luck to all tomorrow, wherever you perform your RR! Good idea to summarize each of your respective RRs and share with the team for feeback/input thereafter.
@Shaughn: Barton Springs!? Man, I'm jealous... that's one of the things I miss most about Austin. Yeah... the run was tough: was 94 degrees when I started and lots of hills (about 1850 ft of climbing - and of course descending, hence the sore quads).
Good luck with the RR everyone!! And best wishes for a great holiday weekend.
1)NP at 225 including the bathroom and park WU at the beginning is too high. I need to pull that back a little bit for race day so that I can run the full 13.1 miles better.
2)VI of 1.05 also too high. The variability index needs to be closer to 1.00 showing a more constant power output application and less spikes and valleys. 1.05 indicates less efficient usage of the power output. We know we are faster the less spike and valleys we have over the spectrum.
3)Thursday’s 14 miles really drained me due to the hills I ran. I went into this one tired. Being tired combined with exceeding my 220 watts goal pace made my run very difficult. I could not have gone another 7 miles without walking at some point.
4)Another problem I will also need to focus on is that I think I had my nutrition a little too thin for the day. I will add a couple hundred calories to the bike most likely as well as take a GU before the swim start as recommended
5)I went out too fast on the run. I tried but really did not slow down to the recommend 9:30 pace for the first 3 miles. Was running 8:30 -9:00 for most of the first 3. Need to try harder and stay more disciplined in this regard. Coming back the last 3 up the hills was killing me. I never could hit the 7:40 pace. Again, fatigue, nutrition, better pacing will all have to come together for this to work right.
What went right:
1)No flats
2)Efficient transition
3)Cool temps in the morning
I had a 19.5 mph average for the course and 8:40 avg for the run over the six miles. No records here but did learn alot to help me focus over the next month of training. Also hoping to do better on race day coming in rested.
Ok, so, those of you who rode the course this weekend; how is it? What are the hills like, and are they constant or are there some flat areas? Did anyone do part of the run, too? How hilly is it?
Ok, so, those of you who rode the course this weekend; how is it? What are the hills like, and are they constant or are there some flat areas? Did anyone do part of the run, too? How hilly is it?
Yes I ran the first loop of the run: No steep hills, light to mderate rollers........
Comments
Sorry… I've been off the grid for a bit but glad to see everyone is still doing well and representin'
Had a really up-and-down last week. After a solid FTP test on Tuesday and a strong swim on Wednesday, life kinda got in the way on Thursday so I put off the 5K Vdot test until Friday (my swim won't improve so no sense in testing ;-).
Legs felt kinda tight so did easy warmup and a bit of extra stretching. But then I went out a bit too fast (6:30 pace) and by the end of 1 mile, my right hamstring was hurting …real bad. UH-OH!!!…. so I bagged the test and went right home for some RICE. Spent a very anxious night worrying if I'd buggered my training - and possibly the race. However, was able to come back strong and do the full 3 hours Saturday and hit all the targets, as well as a 20 minute easy run afterward. Sunday was decent too and then did the 5 x 1/2 mile run last night (on a dreadmill so no cheating) with no ill effect. Needless to say, I'm very relieved!! Today total rest and tomorrow hammer hard again.
Other than having to change my saddle, I love the new bike…
Sorry for the long post but too much to catch up on…
Hope everyone is well… keep us posted!
Paul
Turns out it was our very own Shaughn Simmons!!! Small world!
Sorry I couldn't stay and chat more, Shaughn, I was off to get hammered by a group of roadies on the Tue/Thu 'Popsicle' ride. Dang it was windy last night!!! Don't worry though, out of ~60 people in the "B" group I ride in, I ended up beating them ALL back to the parking lot. Saved a little "horse to the barn" for the end stretch.
I think I might try to hang with the "A" group next week and see how bad it hurts.
Scott was great to meet you yesterday! Way to represent on the group ride bro!! Look forward to catching you again at the pool sometime! That was probably the first time you've ever seen a brick swim in a pool....
SS
I'm going to attempt a new PR this year, after a smoking 4:23 last year (mostly chasing big groups of roadies on my tri bike, with their repeated attempts to drop me).
Next (Labor Day) weekend, I'll be leaving on a week-long vacation to Belize to relax, get some runs in and some ocean swims - and some eating and drinking too I'm sure. Life's tough, I know.
Scott wish you lots of luck at the HH100. I know you will represent EN well bro!
Knocked out a 14.1 mile run this morning in 1:56:50 and my legs feel like lead pipes at the moment
. TG that one is behind me. Back to the pool in the morning early.
Good luck all today with the run / recovery!
Paul, I also will be riding the course on Sat (labor day weekend.) Anyone have issues with wheels rolling at 5:30 a.m.? If this is too early, suggest a time.......
I look forward to meeting some of you!
Training's been going well and other than a swim last Friday I haven't missed a work out. On Saturday I took the train out to the 'burbs with a couple friends who I thought were faster than me. The plan was for a ride up and down some hills where I was just trying to hold on. What actually happened was one guy beating everyone up the hills but chatting the whole time, and stopping to see the horses and big houses, down hill and through the flats and the other two just trying to hold on. We rode 56mi in 3.5 instead of the 2.5 it should have taken. Needless to say, I'm not riding with them this week. Don't get me wrong, it was a lot of fun but I lost 3hrs on Saturday to screwing around and had too much to do.
Last nights long run was cake. I'm not sure if it was because I ran in the evening or because the temps were about 25 degrees lower than what they've been but I could have gone all night at the paces perscribed. Maybe I should have done the VDOT test last week.
The big question is how to get the 2hr ride in on Sunday as this week is the Chicago tri. I have a lot of friends racing and a couple who are interested in the sport that are going to spectate with me. More than likely I'll try for late afternoon but riding then is pretty tough, especially for an ABP ride. We'll see.
Jeff, lot of work going on with you. I hope your Sunday ride panned out.
Scott, how did the HH100 go? Did you have a pit crew mid way through to change out the back tire on your bike due to the heat you were generating?
Run came in at 3.7 miles overall 8:09 pace.
Legs have been aching since Thursday’s long run. This morning (Sunday) did a 30 min WU then held a .90 IF for 84+ minutes. Cool temps definitely helped but mentally, this was more difficult to manage than yesterday’s Z4 intervals due to the fatigue and duration of the interval………………………..
I had a good training weekend. I travelled to College Station, TX for my 10 year vet school reunion and rode 60 miles Saturday and 40 miles today. It was nice riding some different routes for a change, especially out in the country. I feel energized!
Anyone else thing last week's swims were pretty 'manly'? Long day on Friday! Also, I stayed in the OS for as long as possible and this was only my 2nd double bike weekend. I can see how this is a 'staple' in the EN training...it is definitely a tough go come Sunday!
How many of us are doing Austin?
I did the 102 miles in 4:34, about 22mph average. That's about 1.5 minutes faster than I did it last year AND I rode most of the last 25 miles by myself. I didn't stop to pee until mile 77, and the last 25 were very windy, and I couldn't find a single group of people that were going over 16mph, so I was left to tough it out myself.
I burned in the neighborhood of 3600cals, so I went out Saturday night, ate bad and had several beers. Then slept in on Sunday, had more bad meals ALL day long, and I'm STILL hungry this morning.
I kinda stray from the exact EN guidance on swim, bike and run. I bike 4x/week, run 3x/week and swim 2-3x/week - all on a pretty fixed schedule for me. I love my bike so much, I'll add another bike at the drop of a hat and will forgo a swim or run for it also.
Y'all have fun at the course recon next weekend, I'll be sitting on a beach in Belize (hopefully not getting rained on - forecast isn't looking good, darn hurricanes) drinking frosty adult beverages.
Scott, pulling 102 miles in 4:34 is scary dude! Have you signed up for the tour yet? I'll bring a bungee cord along for the HIM and latch on ...............
Seriously, congrats on a well fought battle and making the EN team proud!
Kristen, nice stats this weekend. 100 miles of EN work on the bike over the weekend is no joke.
The humidity this morning in Austin made the morning run session awful. Legs felt like lead as well from the weekend escapades. I had a 2 X 1.5 and needed 7:12 pace. Last half mile of the second 1.5 I had to go deep and pull out my One Thing to get it done. Because of the fatigue, I basically had to rip myself inside out
but, once the dust settled, the targets were met 7:02 and 7:06….. I had to walk about 100 meters after each one of these today. 7 miles in 57 minutes.
Good luck all this week!
Scott, don't diminish what you just accomplished bro. You kicked some butt and showed those guys what training with a power meter under EN brand is all about! This group is going to crush Longhorn. Thanks for leading!!
Shaughn, sorry on the tough run, but good for you for getting it done! I'm hoping for lower humidity and temperatures in Austin in October.
i
Stephen, welcome to the team bro. I've raced Longhorn 3 times. Lake swim that can be warm enough to disqualify a wet suit (1 out of 3 years this happened.) Bike seems to be a bit tough with several rollers and one very steep but short hill at the beginning. Many of the roads are rough pavement, not smooth pavement. Run is not flat. Several rollers and couple of good hills. Temps can vary depending on the day you get anywhere from 80 - 95 degrees (last time I raced it people where dropping like flies during the second half of the run due to the temps.) Go out conservatively and adjust accordingly depending on the temps and how your HR is handling the day. Good luck!
All, hope long run today went well for you. Mine was tough due to humidity this morning and the Austin hill country I chose to run on.
This Saturday, I hope to see some you on the bike course. I am planning to roll out between 6:30 - 6:45 a.m., ride my race pace according to my power zones then run 6 miles thereafter per the race protocol.
If anyone is traveling here and needs a free place to stay, I live in Round Rock (about 15 miles away from the race site.) You're welcome to stay at my house.
Additionally, some of us will be doing the Friday swim RR at Lake Pflugerville off of Toll 130 at dawn on Friday morning if interested.
Best,
SS
Me and a buddy just got in and are heading out on a 70 mile ride at 6:45 am Friday. Saturday sounds like a 6:45 start would be great. Want to meet up? We have a group of 4 doing the ride. text me at 469-767-3275 tomorrow and we can see if we can arrange something.
This time tomorrow, I'll be on a (%s say rainy, unfortunately) beach in Belize - for a week! I'll drink a froofroo drink for each of you!
Really wish I was joining everyone for the ride tomorrow. Take notes and fill us in.
Sadly, I'll still be in PA banging out the RR ride and brick run. Tough week so far but did run 13.1 mi yesterday (in exactly 2 hours and 1 second! LOL) so legs a bit stiff this morning. Headed out for a swim now.
@Scott: enjoy Belize! And the cold beverages!! You certainly earned it with your great ride in the HH 100... you were really smokin'
Paul T, great job hammering out the run, anyway you cut it, 2 hours running is work!
I completed mine as well yesterday and felt it this morning. Was 96 degrees when I finished and course I ran on was extremely hilly. Really broke me down.
I just finished the swim RR in Austin's Barton Springs pool and 40 minute run thereafter.
I'll be at the front of the park entrance ready to roll at 6:45 a.m. in the morning for anyone able to make it. There will be a lot of activity on the course in the morning at this time. I have printed out my 4 gears and intend on staying in my box for this RR during both the bike and run portions. I am using a .81 IF for my gear guidance on the EN pacing calculator, my current FTP and a 2:45 race split assumption.
Good luck to all tomorrow, wherever you perform your RR!
Good idea to summarize each of your respective RRs and share with the team for feeback/input thereafter.
Shaughn
Good luck with the RR everyone!! And best wishes for a great holiday weekend.
RR report:
Happy Labor Day All!
Feeling better today after Sunday off! Week 7 3X1s in the book for a solid 1 hour run!
Feeling fitness improvements now!
Very steep uphill about a mile out, but very short. Look for your 25 COG on this one..........
Mostly flat course with light to moderate rollers.
Rough roads in many places.
Otherwise a beautiful Course.
SS
Yes I ran the first loop of the run: No steep hills, light to mderate rollers........