@ Paul - Yes, there is an 8 week Get Faster plan the coaches recommend to fill the gap.......Good luck at Muncie!!
@Enrique - IMCZ = Ironman Cozumel - Paul and I are both headed for that on in Nov along with 3 other EN ninjas. Solid work from you lately! Keep posting!
I had a 90’ Z1 transition ride this morning followed by15’ Z1 transition run:
@Paul - Regarding ITIL training... I see why you need to take that. I'm an IT manager and I've managed the Service Desk in the past so that's why I'm very familiar with all of that
@ Shaughn --- IMCZ! Very cool!! I used to live in Cancun many moons ago (before kids/career/real responsibilities).... I LOVED it out there!! How incredible to do an IM there.. I think I have a new dream in life
All, Got a new outdoor FTP today: 221. That's a whopping 21% improvement since beginning of OS.
@ Enrique - Congrats on the new FTP. Have fun wtih the new zones.
Regard the PT for the achilles, my PT had me doing lots of one-leg balancing drills and also lunges. Here isdescription. Stand on injured leg, knee slightly bent. Swing non-injured leg straight forward and straight back x 30. You will feel all the muscles in your lower legs and feet working to help you stay balanced. Then switch legs so that good leg also gets strengthen. Then stand back on injured leg, knee slightly bent (important since this works your quads and hip flexor muscles too). This time swing good leg across injured at 45 degree angle and back outward at 45 degree angle x 30. This puts torque on all muscles in lower leg. Work up to more reps (say 60-80 leg swings each leg ) over a few weeks. Then try all of the above barefoot - much harder than when wearing running shoes. Then do lunges. Stand with feet shoulder width apart. Lunge forward with injured leg keeping back straight. return to start position. Then lunge forward with good leg, being sure to lift the heel of injured leg off the ground as you lunge. Return to start position. The lunges help strengthen the quads and hip flex and stretch the achilles and calf. Start with 20 lunges, working up to more over a couple of weeks. Overall, I did the drills nearly every day for about 3 months. My PT gave me lots of other stuff to do as I got better - different kinds of balance drills, hopping drills, side lunges, etc. I am convinced the PT + time helped me get better.
Rode 75 miles today in just over 4 hours. Avg 198 watts including 2 x 18' @ 260 W and 2 x 15' @ 225W. Hot & sunny - 72 @ start going to 87 at end of ride. Then ran 4 miles in 36:30 with finishing mile at 8:15. Now really hot -93 & sunny. I'm expecting it will be hot like this in 2 weeks at Racine HIM.
@ KIm - good work.
@ Paul - You got a smart Iron Sherpa, and you're wise to listen to her.
First ride on vacation in Colorado. Did 80 miles on the Madone. From the house we're staying at to the top of the Vail Pass, then all the way back down again. Well, sort of. Check out the elevation profile on the link, in fact the house we're staying at is at the top of a 3-mile, 1150 foot climb. So it was down for 3 miles, up for 35, down for 35, then up for 3. The 3-mile climb at the end of an 80 mile / 5400 foot climb ride was quite brutal…it took 26' at an average of 7.2 mph. Pretty funny that I hit my max speed of the day (48mph) within the first 10 minutes of the 4.5-hour ride!
Overall 4:32:33 @ 192 watts, IF 0.756, TSS 259.6. Distance 79.54 miles, avg 17.5mph. I actually stopped for over half an hour at a coffee shop after about 70 miles so I'm not sure if that's included in the NP/IF.
Back to work after IMMT 70.3 Doing 6 weeks of Get Faster before I drop in to HIM mode for Austin in late October. Cyclist was killed in a hit and run near my house night before last. So I was on the trainer today. TDF and Olympics on TV. Might be spending more time on the trainer.
I read a great thread on cramping. Actually now that I think about it, Matt - did you put that together? I have cramped in all 6 marathons and both HIMs. Basically anything longer in duration than an oly. I had just come to accept it as part of my existence. I am really excited to try pickle juice sport. I am sure that it tastes like crap but if it works I really don't care. Also found out from the wiki thatI have been taking in about 1/2 the amount of NA+ that I should. If this thread gives me the answers to my battle with muscle cramps I will be way to happy.
@ Jimmy ... I'm taking 4 bottles of Pickle Juice Sport with me to Muncie and will follow the same protocol I used at St Croix. One the night before, one about an hour before the race, one in T1 and carry one out in T2. I'll take some right before a water stop so I can chase it down with something better tasting.
Mixed results today. I wanted to ride 2.5 hrs on the drainer this morning but felt exhausted early on and pulled the plug after one hour. Took a shower, ate a little and went back to bed for 2 hrs. I was still a little tired after that and just did light odds and ends around the house. By 3pm I could feel the fog of exhaustion lifting, so decided to hit the pool about 4. Swam 3750 SCY strong .... Felt like me again.
@ Jimmy ... I'm taking 4 bottles of Pickle Juice Sport with me to Muncie and will follow the same protocol I used at St Croix. One the night before, one about an hour before the race, one in T1 and carry one out in T2. I'll take some right before a water stop so I can chase it down with something better tasting.
Mixed results today. I wanted to ride 2.5 hrs on the drainer this morning but felt exhausted early on and pulled the plug after one hour. Took a shower, ate a little and went back to bed for 2 hrs. I was still a little tired after that and just did light odds and ends around the house. By 3pm I could feel the fog of exhaustion lifting, so decided to hit the pool about 4. Swam 3750 SCY strong .... Felt like me again.
Some great riding going on this weekend. I bagged my Sunday abp ride as I feel like I might be coming down w something. Hoping rest, vit c and zinc will help kick it before it gets a grip on me...
@ Bruce, thanks for the description. Can you believe my Dr didn't think I needed PT... just rest? So I'm on my own on this thing. Well, at least I can do these things you've suggested. HMO's are crap!
Good ride on Sunday from the vacation house to Glenwood Springs. After the first 10' the ride was a gentle constant elevation decline so I saw good speeds when pushing the power at z3. The first 30; where I only hit z2 I think was a powermeter calibration issue since I zeroed it after that 30' and immediately saw a jump in power output. Also there was a pretty significant temperature increase over the course of the very beginning of the ride.
Comments
@ Shaughn --- IMCZ! Very cool!! I used to live in Cancun many moons ago (before kids/career/real responsibilities).... I LOVED it out there!! How incredible to do an IM there.. I think I have a new dream in life
All, Got a new outdoor FTP today: 221. That's a whopping 21% improvement since beginning of OS.
Entire FTP Test:
Duration: 42:27
Work: 551 kJ
TSS: 77 (intensity factor 1.049)
Norm Power: 221
VI: 1.02
Pw:HR: -1.21%
Pa:HR: 2.63%
Distance: 15.671 mi
Elevation Gain: 239 ft
Elevation Loss: 265 ft
Grade: -0.0 % (-19 ft)
Min Max Avg
Power: 0 415 216 watts
Heart Rate: 106 183 166 bpm
Cadence: 33 231 87 rpm
Speed: 2.2 31.1 22.1 mph
@ Enrique - Congrats on the new FTP. Have fun wtih the new zones.
Regard the PT for the achilles, my PT had me doing lots of one-leg balancing drills and also lunges. Here isdescription. Stand on injured leg, knee slightly bent. Swing non-injured leg straight forward and straight back x 30. You will feel all the muscles in your lower legs and feet working to help you stay balanced. Then switch legs so that good leg also gets strengthen. Then stand back on injured leg, knee slightly bent (important since this works your quads and hip flexor muscles too). This time swing good leg across injured at 45 degree angle and back outward at 45 degree angle x 30. This puts torque on all muscles in lower leg. Work up to more reps (say 60-80 leg swings each leg ) over a few weeks. Then try all of the above barefoot - much harder than when wearing running shoes. Then do lunges. Stand with feet shoulder width apart. Lunge forward with injured leg keeping back straight. return to start position. Then lunge forward with good leg, being sure to lift the heel of injured leg off the ground as you lunge. Return to start position. The lunges help strengthen the quads and hip flex and stretch the achilles and calf. Start with 20 lunges, working up to more over a couple of weeks. Overall, I did the drills nearly every day for about 3 months. My PT gave me lots of other stuff to do as I got better - different kinds of balance drills, hopping drills, side lunges, etc. I am convinced the PT + time helped me get better.
Rode 75 miles today in just over 4 hours. Avg 198 watts including 2 x 18' @ 260 W and 2 x 15' @ 225W. Hot & sunny - 72 @ start going to 87 at end of ride. Then ran 4 miles in 36:30 with finishing mile at 8:15. Now really hot -93 & sunny. I'm expecting it will be hot like this in 2 weeks at Racine HIM.
@ KIm - good work.
@ Paul - You got a smart Iron Sherpa, and you're wise to listen to her.
First ride on vacation in Colorado. Did 80 miles on the Madone. From the house we're staying at to the top of the Vail Pass, then all the way back down again. Well, sort of. Check out the elevation profile on the link, in fact the house we're staying at is at the top of a 3-mile, 1150 foot climb. So it was down for 3 miles, up for 35, down for 35, then up for 3. The 3-mile climb at the end of an 80 mile / 5400 foot climb ride was quite brutal…it took 26' at an average of 7.2 mph. Pretty funny that I hit my max speed of the day (48mph) within the first 10 minutes of the 4.5-hour ride!
Overall 4:32:33 @ 192 watts, IF 0.756, TSS 259.6. Distance 79.54 miles, avg 17.5mph. I actually stopped for over half an hour at a coffee shop after about 70 miles so I'm not sure if that's included in the NP/IF.
Peak speeds (mph): max 47.7, peak 2' 38.9, peak 5' 36.6, peak 10' 31.9, peak 20' 29.6, peak 30' 27.7, peak 60' 25.0
6' – NP: 206 (IF 0.812), VI 1.11, HR 131/143, cad 83, dist 1.01 mi, elev gain 220, 10.0mph
5' – NP: 96 (IF 0.376), VI 2.04, HR 99/129, cad 93, dist 2.99 mi, elev gain 0, 36.7mph
74' – NP: 206 (IF 0.811), VI 1.05, HR 136/147, cad 84, dist 21.44 mi, elev gain 1352, 17.3mph
71' – NP: 209 (IF 0.825), VI 1.01, HR 147/162, cad 82, dist 15.09 mi, elev gain 2411, 12.8mph
33' – NP: 160 (IF 0.630), VI 1.07, HR 134/147, cad 85, dist 14.94 mi, elev gain 85, 27.2mph
54' – NP: 161 (IF 0.634), VI 1.00, HR 131/145, cad 83, dist 19.80 mi, elev gain 148, 22.0mph
26' – NP: 188 (IF 0.739), VI 1.09, HR 149/163, cad 70, dist 3.08 mi, elev gain 1142, 7.1mph
2' – NP: 90 (IF 0.353), VI 1.22, HR 124/154, cad 81, dist 0.9 mi, elev gain 0, 28.2mph
http://connect.garmin.com/activity/194324057
SOME SWEET RIDING HERE!!!
TDF and Olympics on TV. Might be spending more time on the trainer.
I read a great thread on cramping. Actually now that I think about it, Matt - did you put that together? I have cramped in all 6 marathons and both HIMs. Basically anything longer in duration than an oly. I had just come to accept it as part of my existence. I am really excited to try pickle juice sport. I am sure that it tastes like crap but if it works I really don't care. Also found out from the wiki thatI have been taking in about 1/2 the amount of NA+ that I should. If this thread gives me the answers to my battle with muscle cramps I will be way to happy.
Mixed results today. I wanted to ride 2.5 hrs on the drainer this morning but felt exhausted early on and pulled the plug after one hour. Took a shower, ate a little and went back to bed for 2 hrs. I was still a little tired after that and just did light odds and ends around the house. By 3pm I could feel the fog of exhaustion lifting, so decided to hit the pool about 4. Swam 3750 SCY strong .... Felt like me again.
Mixed results today. I wanted to ride 2.5 hrs on the drainer this morning but felt exhausted early on and pulled the plug after one hour. Took a shower, ate a little and went back to bed for 2 hrs. I was still a little tired after that and just did light odds and ends around the house. By 3pm I could feel the fog of exhaustion lifting, so decided to hit the pool about 4. Swam 3750 SCY strong .... Felt like me again.
Sun AM ... 5.5 mile run
Sun PM ... 11 mile check out ride on the new race tires, then took the bike to Clearwater for TBT shipping.
Overall 2:03:55 @ 204 watts, IF 0.804, TSS 132.9. Distance 46.56 miles, avg 22.5mph.
Peak speeds (mph): max 49.5, peak 2' 39.9, peak 5' 36.9, peak 10' 30.1
Warmup (6' uphill then 5' downhill)
- 6' – NP: 199 (IF 0.782), VI 1.11, HR 142/152, cad 78, 9.8mph
- 5' – NP: 125 (IF 0.491), VI 1.40, HR 126/146, cad 95, 38.0mph
ABP ride
30'@z2 – NP: 189 (IF 0.745), VI 1.02, HR 138/150, cad 87, 22.6mph
30'@z3 – NP: 217 (IF 0.855), VI 1.00, HR 145/151, cad 89, 23.1mph
30'@z3 – NP: 214 (IF 0.844), VI 1.02, HR 144/155, cad 86, 22.8mph
20'@z3 – NP: 209 (IF 0.822), VI 1.09, HR 140/159, cad 83, 21.5mph
http://connect.garmin.com/activity/194791763