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Alanya, Turkey 2013 - My Euro Dream Odyssey
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Same flow FTP as me now, hitting 1:35 pace in the pool... must check what races you are doing again...
:D
Great stuff El D! I'm going to pre-empt your welcome to T2 and the sight of Bambaata legging it down the road like he stole something from the transition area... Unless of course your running makes the same leaps and bounds that your swim and bike are currently, could be the other way around
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@shotgun thanks dude but I've a lot more to do
Things are moving in the right direction and the fact that I will be racing at at least 10kg lighter means there will be gains made for sure. Catching you two boys will be difficult...to the extreme. By the time you've got out of the water and pedaled a bit down the road it will be game over already. But progress is pregress. Swim and bike do seem to have improved and running before christmas too...there is also transitions and I am notoriously poor during T time
@bambaata.....mmm me thinks someone is worried already eliminating my excuses for poor performances but you are of course right, fingers crossed this IT issue does not raise it's head again.
@nerraw1111 hey man, thanks. Not a newbie question at all, I suppose it was out of context in a way. My last test in Oct there was serious questions about my ave HR and my ability to hurt on the bike, very valid questions I might add too. So I really concentrated on my HR this time and tried to make sure it was as high as I could put up with and I surprised myself...my legs lasted the full 30
@CW spot on dude, exactly. Legs must be getting stronger, despite no BG work in over 3 weeks.0 -
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Fri Eve 27th Jan
Plan 30 min easy with 5x 30sec build/30sec rec
Actual 30 min easy with 5x 30sec build/30sec rec
Another easy 30 min under the belt. I tried to keep my cadence quick and indeed it really did feel that way. So I was really surprised to see that my cad was about 3rpm DOWN then usual! Very confusing but nothing to worry about, good to experiment anyway. One thing I noted was I was much lighter on my feet, meaning there was much less impact on my legs. I may be finding a more efficient way to run. We'll see.
HR 147/163; PACE 4:27/km; CAD 78.3
Time 29:53
Dist 6.7km
Frosty/freezing outside but I'm going to wrap up and get out there for 2.5hrs
I'll just stick to a main route where there shouldn't be too many icy spots. 0 -
Sat 28th Jan
Plan 2.5hr easy spin
Actual 2.5hr easy spin
Headed off this morning, waited an hour to let some thaw occur - not that it really did. Headed off at 9:30. It was, and I knew this anyway, very apparent that it was going to be very very difficult to get into my new easy zone (138-149) . I worked really hard throughout the spin but just could not get into it. It is relatively flat route, Trim and back, but quite 'draggy'. I split the spin by hitting lap a few times but the best I could ave was 136bpm for about 10 min (see splits for more detail here) Usually I'd get out of the saddle a few times just to get the HR up but it was too slippy and even icy in spots to be doing that. These spins are supposed to be 'easy' but try telling my legs that! I may have even done a little damage to the ITB After I got off, a half hour or so I could really feel it, same location as a few weeks ago. Glad to have gotten out anyway and I hope I haven't done much damage.
HR 127(148); SPEED 27.4km/hr; CAD 90;
TIME 2:32
DIST 69.7KM0 -
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Ok, what coach says:
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Caffeine and testing is a no no. Probably invalidates the testing there alone to be honest.
No fan and turboing - not only invalidates the testing but means most of the turbos have been less than they should have been. Working your sweat glands and your heart more than needs be.
Retest required. But after a fan is purchased."
I'm an ejit for not thinking of this before, but live and learn :rolleyes: off to argos after school 0 -
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Even by what your saying your HR levels seem to be wrong. I know this is a standard site but check it out -
http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html
My max hr is a just a small bit lower than yours but my easy zone is way off yours. I do intervals in the zone your on bout!
Working out HRs off MHR is well out of date.
Comparing HR zones is pointless, they cannot be compared.
That site in all honesty generates junk.
I find Friel's ones (done off LTHR) good.El Director wrote: »The purpose of the T30 test is to establish ones LTHR (which is the ave HR for the last 20 min) then base your zones on that. So for me that was a LTHR of 168 and based on Joe Friels zones here my zone 2 is 136-149. The test was done indoorson a trainer so it was about 15 degrees warmer than a cold, frosty morning like Sat morning. Now that I think of it I had an unusal amount of caffine in my system the day of the test, unusal for me I mean. These things all affect HR and could explain 10bpm I'm sure. I'll put this to the coach.
I find that caffeine makes a huge difference to those that don't drink it.
If you are a big coffee person it makes little difference I've always found.For me - I do all my long rides (bike) outdoor and i train at just over 70% HR for my long weekend sessions (3 - 4 hours). That maybe wrong. And maybe Tunney or Shotgun could give their view.
I ride off power but that usually corresponds to the endurance zone of Friels. (Zone 2 81% to 89% of LTHR) Link here to his thoughts on itEl Director wrote: »Ok, what coach says:
"...
Caffeine and testing is a no no. Probably invalidates the testing there alone to be honest.
No fan and turboing - not only invalidates the testing but means most of the turbos have been less than they should have been. Working your sweat glands and your heart more than needs be.
Retest required. But after a fan is purchased."
I'm an ejit for not thinking of this before, but live and learn :rolleyes: off to argos after school
I love my fan.shotgunmcos wrote: »I've never used a fan with the turbo. Put it next to an open window or do the turbo outside
HRs would be lower and more realistic with a fan.
I use one at my face and have a backup one for uber hot/hard sessions.
I would reckon the next test Ed Director will do will come in about 155 LTHR.0 -
@nerraw I hear ya dude but if it has to be re done then I will just have to physc up again and geton with it. It would be worse to be training in the wrong zones.
@shotgun I think during the summer I will be keeping at least one session per week on the turbo so I will definitely do that outside
@tunney I very rarely drink coffee, that day I had two cups and coke! Don't know why, just felt like it.
A LTHR of 155 with an easy zone of 125 - 137 would definitely feel more like it.
Prep Week 1
Well after the injury and two very cautious weeks I have been prescribed 2 prep weeks.
Monday Afternoon 30th Jan
Plan Coach Prescribed Swim, NAC SC
Actual Coach Prescribed Swim, NAC SC
After a tough weekend which did involve crap eating and pints I was flat out this morning so it was an afternoon session. Felt very heavy and horrible in the water. My body now rejects bad quality foods and alcohol, I get a pain in my chest from the crap food and the alcohol comes back up (if I mix it, like I did Sat night :rolleyes:). Two weekends in a row now for poor eating. This stops now. Anyways...
The session:
6x 50 as in 1-3 des, 3-6 fast: 55/50/49/44/43/43;
4x(150sw as 50 cruise, 100 fast/3x 50 as 1,2 fast, 3 easy):
Set 1: 2:26/0:46/0:46/0:53
Set2: 2:30/0:45/0:46/0:54
Set 3: 2:30/0:45/0:46/0:53
Set 4: 2:30/0:45/0:45/0:53;
4x 50 fast: 43/43/44/45.
Time 1hr
Dist 2500m0 -
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I ride off power but that usually corresponds to the endurance zone of Friels. (Zone 2 81% to 89% of LTHR) Link here to his thoughts on it
For me my LTHR would be the mid 160's. That would mean for my long bikes I should be holding 132+... Don't think I'd manage that.. At the moment I might average mid 120's if by myself and lower again if with a few others..:o Therefore I should be pushing harder?
Also do others have an issue with keeping (getting heart rate) up for the session next to a long bike? I find it much harder to get hr up
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I was due to do a turbo session with intervals so I mailed coach to ask what should I do now that may HR zones are off, the answer - retest. I usually like a few days notice just to get psyched up, but it gotta be done and the sooner the better.
Anyway between a department meeting and having to go see a new physio I didn't get it done and all I could manage was 30 min easy.
Time 30min
Dist 13.5km
My second biggest fan
O and also I got my pain cave back0 -
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God damn it I had a great post done and submitted but was logged out! :mad: The short version.
Off I went to meet Ciaran McDonagh, a charismatic, confident guy and he made me feel at ease and welcome. He brought me into a small room where a guy was sitting on the floor with his legs in some sort of machine (it was for recovery) the guy was none other than Paul Hession. So there I was, the Irish long jump record holder, one of the fastest men on the planet (white anyway), the door wide open and yet I felt very comfortable. There was a nice positive vibe going on.
So Ciaran started by asking me about my car "How often d you change your tyres.....oil change.....service??" This analogy would not work on a lot of poeple I know but luckily for him I take care of my car. Point made. He said that if I am serious about my sport then I have to maintain my body. So I am going to see this guy on recovery weeks from now on.
He tore into me then Said that I was tight in numerous places and all down my right leg mainly. He actually started with me on my tummy, pressed hard into my shoulders, upper back and lower...there were some loud enough clicks He explained he wanted to align me first. This morning swimming I felt great, more flexibility in the shoulders and it felt like I had a longer reach
Then he used really got stuck in. Quads, hammer, calfs, IT band, glutes etc... I was in agony but doing well. He said that if I maintain it woun't be as sore. Then I felt him kinda pinch me a few tims. I looked down, to which Hession commented "you shouldn't have done that" and he was right, I wish I didn't. He was sticking tooth pick like, only bigger, things under my knee and all along the IT band. Then every 30 sec he would flick them. It was very painful but I got used of it then.
He then did some assisted stretches with me which felt great. Today I am very sore and bruised along my right leg but it does actually feel better. He gave me some simple exercises to do before this evenings 45 min easy run and for before all runs. He has a plan for me so it's heads up time.
After the session I felt so much better and reassured that I will get over this and actually be al the better for it. 0
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