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Bliain Faoi Thrí
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Ah, now! Twice in a year and the first was an in-law's birthday trip! It means I have to stay local for my A race, instead of disguising jaunts to Barcelona as races
A good holiday, delighted to be back to our fine temperate climate of low winds and a steady 24 degrees centigrade :rolleyes:
LMAO....Welcome back dude. I was only asking CW on Tuesday what the story was with you as I hadn't seen any log updates. Looks like you got a nice bit of training in too! :cool: Fair play for clocking those distances across all 3 whilst on a family holiday. Can't be easy keeping everyone happy. I guess that's why you were swimming at 5:45 in the morning! :eek:0 -
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Next race is Brian Boru Olympic on August 6, my first attempt at Olympic distance. I've been worried about the swim but the holiday was definitely a help on that front. From what I hear, it's a pretty tough bike ride...Great stuff on the OW swimming and the consistent training.
Feck them for swiping your phone!
When's the next race for you?I remember making the same observation last year and suggested he may well be in the public service! After a severe tongue lashing he eventually admitted he was semi state
No doubt one of those lads on 250,000 +
My holidays are merely a reflection of how hard I work 0 -
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Based on EL D's comments above - this is how I determine my HR zones also and that is how I train. However, a couple of points:
1. It's 4 to 5 weeks to Galway - I'm in a bit of a daze these days and hardly know what day it is so forgive me.
2. It's best to test on a recovery/easy week to get the full benefit of the test.
3. There'll be a week or two of a taper which means you'll only get a week or two using the zones.
Based on these points, and I'm sure there are other factors, is it wise to suddenly switch training protocol 4 to 5 weeks ot from your A race? If you get the test wrong, go too easy or are too tired due to training load, then your zones could be way off. If you happen to be on a down week then maybe it could work.
Personally I think it's too close to make a change like that. I'd love to hear other peoples thoughts though.
My 2c 0 -
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Based on EL D's comments above - this is how I determine my HR zones also and that is how I train. However, a couple of points:
1. It's 4 to 5 weeks to Galway - I'm in a bit of a daze these days and hardly know what day it is so forgive me.
2. It's best to test on a recovery/easy week to get the full benefit of the test.
3. There'll be a week or two of a taper which means you'll only get a week or two using the zones.
Based on these points, and I'm sure there are other factors, is it wise to suddenly switch training protocol 4 to 5 weeks ot from your A race? If you get the test wrong, go too easy or are too tired due to training load, then your zones could be way off. If you happen to be on a down week then maybe it could work.
Personally I think it's too close to make a change like that. I'd love to hear other peoples thoughts though.
My 2c
Cheers for that pgibbo, I am a bit between two minds myself on the issue but here's what I'm thinking (I think!)
1. My bike training plan is based on RPE as opposed to HR, but I'm crap at judging RPE. All my running is done to pace, I like the idea of working off a more concrete guide than perceived effort.
2. Recently, I've been judging my biking by a mixture of RPE and HR zones, but HR zones that are not accurately set. I've been doing this since I've started going longer on the bike as I'm always shagged for the second half of the longer cycle, much slower, and am obviously misjudging RPE.
My thinking is to at least get the HR zones right if I am going to continue with a bastardised combination of HR and RPE. My biking has come on but it's still a long way short, and I'm afraid of over-cooking it on the day, leaving me shagged for the one discipline where I can do a decent time, the run. In hindsight, I am wondering if I have done the right thing, bike-wise, as it's only now that the mileage is being upped in the plan and it's a real eye-opener. While I was struggling to keep pace over sprint distance early in the year (Ballinrobe duathlon was an example of that), I'm more consistent now at the short stuff but definitely do not have the legs as yet for a "comfortable" long cycle.
Next week is a recovery week for me, am thinking of setting the zones on Tuesday after a day off on Monday, and use them for my debut Olympic in Killaloe a week Saturday. What do you think?0 -
Given that you are pushing too hard based on RPE and find it hard to judge RPE then maybe you have nothing to lose by doing the test on Tuesday and trying the zones. If you do the test, do you know what zones you'll use on the bike for OLY and HIM?
I was in a similar situation for Kenmare 2 years ago. I analysed my cycles for the previous month and decided that I wouldn't let my HR go above a certain value based on the HR data I had collected. I always wore the HR strap but never used it as a guide back then. I knew if I didn't try something the run would be hell. My quads gave way in the last mile of the run so I guess I wasn't too far off the mark.
If your HR monitor fails on race day, what are you going to do? This is a concern of mine as I struggle with RPE on the bike compared to my run so I'm ted to technology on the bike which is worrying.
Not sure if that helps or not?
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If you have an easy week set for next week dude then it's no harm to do the test and set your zones according to this article
http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html
IMO I think it would be a good idea to have some notion of where your HR should be especially for a HIM distance cycle, zone 3 is where I hope to be for that btw.
On the question of what happens if your HR monitor acts up on the day, you could go by RPE but you say that you are not confident of using that on the bike-well imo the use of cadence is underestimated in this situation. You should know your optimum cadence which is roughly the same as your run cadence. For me that is 83-85 rpm. So when I am out on the bike I always try to keep my cadence at 85 or slightly above. If you notice your cadence dropping-gear down, if it raises too high-gear up. I always listen to my quads too - if they are beginning to hurt - gear down. Hope this helps and I stand to be correct on any of this as I am no expert-this is just what works for me
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Given that you are pushing too hard based on RPE and find it hard to judge RPE then maybe you have nothing to lose by doing the test on Tuesday and trying the zones. If you do the test, do you know what zones you'll use on the bike for OLY and HIM?
I was in a similar situation for Kenmare 2 years ago. I analysed my cycles for the previous month and decided that I wouldn't let my HR go above a certain value based on the HR data I had collected. I always wore the HR strap but never used it as a guide back then. I knew if I didn't try something the run would be hell. My quads gave way in the last mile of the run so I guess I wasn't too far off the mark.
If your HR monitor fails on race day, what are you going to do? This is a concern of mine as I struggle with RPE on the bike compared to my run so I'm ted to technology on the bike which is worrying.
Not sure if that helps or not?
Thanks for that, pgibbo. Your situation for Kenmare two years ago sounds very much like mine now! I'm getting a bike fitting done on Tuesday and I think I'll get the zones sorted then also.
As for the HR failing, if it does, it does! I'll fall back on a mixture of RPE and cadence. Hopefully, it won't come to that though! The run is going to be a big unknown on the day, I've no idea how a half marathon will feel after a long bike!El Director wrote: »If you have an easy week set for next week dude then it's no harm to do the test and set your zones according to this article
http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html
IMO I think it would be a good idea to have some notion of where your HR should be especially for a HIM distance cycle, zone 3 is where I hope to be for that btw.
On the question of what happens if your HR monitor acts up on the day, you could go by RPE but you say that you are not confident of using that on the bike-well imo the use of cadence is underestimated in this situation. You should know your optimum cadence which is roughly the same as your run cadence. For me that is 83-85 rpm. So when I am out on the bike I always try to keep my cadence at 85 or slightly above. If you notice your cadence dropping-gear down, if it raises too high-gear up. I always listen to my quads too - if they are beginning to hurt - gear down. Hope this helps and I stand to be correct on any of this as I am no expert-this is just what works for me
I try to keep cadence at around 90-93, seems to suit me better. The bike is still a learning curve for me, though, that could easily change.0 -
Thursday
AM
Into town for a pool session. Found it to be hard work. Cut the final kick session from 200 metres to 100 metres as I was beginning to feel the groin and some calf cramp (plus I really don't like kick session
)
Done:
300m warmup
8 x 25m drills
8 x 100m moderate
7 x 100m threshold
4 x 25m kick
300m cooldown
Total: 2400m
PM
I bought a Rudy Project Wingspan helmet on eBay and I decided to try it out for the evening bike session. Normally, I see no-one while cycling as I head out early in the morning, but of course, this evening, the one time I wear an aero helmet while out for a spin, I meet every cyclist I know within a 25 mile radius! I was much faster with the helmet, of course :rolleyes:
Route: Lurgan near Maam Cross and back
Distance: 58.76km
Time: 1:57:01
Ave/Max Speed: 30.1kph/56.8kph
Ave/Max HR: 139/165
Ave/ Max Cadence: 84/109
Weather: Warm evening.
Friday
AM
Tempo run, the legs almost felt like they were coming from a brick session
. Like most of my morning tempo sessions, it started out near the right pace, and got progressively slower.
Route: An Sruthán and back
Distance: 8.05km
Time: 35:07
Average Pace: 4:21
Average/Max HR: 165/186
Weather: Calm, dry and cool morning
PM
This was supposed to be a 2500m pool session, but babysitting for my sister meant I wouldn't be able to head into town, and that I was also short on time, so it was down to the lake for a makey-upey session of 250m slow, 250m less slow (I would be reluctant to use the word "fast" in any context for my swimming:D).
Done: 1800m
Today:
This was my longest ever session on a bike saddle, 3:30, which says a good bìt about the amount of biking I've done to date! I headed out to Maam Cross and turned right onto the 70.3 course, meeting a few other tri bikes mid-recce. This was the first time I brought food on the bike with me over this training programme, plus brought a second bottle. I have to figure out how many calories consumed etc, but basically I had two gels, two bars and two bottles of carb drink. I won't make sub three hours on the bike if today is anything to go by, but we'll see how things are by September.
Was conscious of heart rate, tried to keep it down. Some of the road on the course is in rag order, the section between Oughterard and Roscahill is in bits!
Route: Roscahill and back
Distance: 105.01km
Time: 3:36:13
Ave/Max Speed: 29.1kph/49.4kph
Ave/Max HR: 136/159
Ave/ Max Cadence: 83/220
Weather: A warm morning, cooled down by a downpour about 3/4 ways through.0 -
The run is going to be a big unknown on the day, I've no idea how a half marathon will feel after a long bike!
Warning Note-big night on the vino tonight-house wine 10 euros a bottle
Like Gibbo, after last years blow out I knew I had to have some type of heart rate plan this year. I had a marathon and more run milage into me last year but I made a silly mistake thinking that once I had the bike over with I could do a decent run with all the endurance distance I had in me, so at least you already have the sense to realise that even though you are capable of a cracking run the bike pace could severely effect it.
The guy I was talking to on the bike in Swinford was hoping for a 1.35 run off a 1.27 pb (I think) and I think he just about broke 2 hours on the run so the dangers of over stretching on the bike is easily done.
You have a few weeks to test your run off the bike - probably the key session for me was an 88k bike at a planned heart rate average in the 120's followed by a run in the 140's of 8k which had an average of low 5 minute ks. I based this loosely on an average heart rate of 140s for the bike in Galway Cope and the duathlons earlier in the year. I would guess your bike heart rate could be higher than this - I struggle to get the heart rate up on the bike, my legs go first!
I am conscious that I didn't have a huge amount of science behind these decisions but I did have a good look at my AHR's over the last few months and had some type of idea about what I could comfortably hold. And I will admit I only ashamedly started to think about keeping to a heart rate when I read Matt Molloys Ironman Austria report - who did the run keeping it in the 140's till near the end.
Well done on the training over in Croatia, Portugal is a bit of a disaster so far as regards the good intentions I had. Went into a bike shop yesterday and they quoted me 35 euros a day for a bike + 2.50 for helmet + 5 for shoes and cleats. I would get a car for cheaper - however I nearly have the hang of tumble turns in the pool
Nice to see I am not the only idiot with the pointy helmet - its awful quiet on the bike with one of them on :P0 -
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So, what did you decide regarding the LTHR test? Did you do it yesterday? If so, how did it go? Ye keep things close to ye're chest out your neck of the woods!
BTW, who did the bike fit for you?
For bricks you can try a few approaches:
1. Long easy ride with a short fast 5k or so off the bike
2. Short fast/hard bike with an easy 40 minute run off the bike
3. 80km ride with a few 30 minute HIM pace intervals with 10 minutes recovery between them and then 20 minutes easy or race pace off hte bike.
Just a few ideas if you want to mix it up a bit.0 -
Says the man who won't keep an online logYe keep things close to ye're chest out your neck of the woods!
I'm planning on doing it tonight... I say planning as I don't know when I get finished at work, and my mother is on to me to hang blinds...So, what did you decide regarding the LTHR test? Did you do it yesterday? If so, how did it go?
James O'Donnell, couldn't recommend it enough. I think he spent about three hours with me fitting the two bikes. He's using a SICI cycle he brought over from the States, it's the only one in the country. He's still waiting for the video-motion analysis bit of the setup but told me to drop in when it arrives to make sure the fitting done yesterday corresponds. Curious to see how the new fit works out on the road...BTW, who did the bike fit for you?
Cheers for that. Looking forward to your log.:DFor bricks you can try a few approaches:
1. Long easy ride with a short fast 5k or so off the bike
2. Short fast/hard bike with an easy 40 minute run off the bike
3. 80km ride with a few 30 minute HIM pace intervals with 10 minutes recovery between them and then 20 minutes easy or race pace off hte bike.
Just a few ideas if you want to mix it up a bit.0 -
LMAO - It would bore you to tears if I wrote a log. No creative juices here!
I got a fit off James before on my first 2 bikes. He's excellent. A friend went to him a few weeks back off my recommendation and is very happy with his fit. He's A1 too. A true gent.
Embrace the pain this evening! :cool:0 -
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Ah, now! You have two distinct advantages over many of usLMAO - It would bore you to tears if I wrote a log. No creative juices here!
1. You know what you're talking about so that would make the log informative
2. You go for spins with Catweazle, so that would have to make it an entertaining log 0
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