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Chronicles of a fish: the days of surf and turf
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I used to torture myself with all the hr stuff. 220- age meant (at that time
) meant that my max should have been 180 and even at the easy runs I could be close that level.
I did the run up a hill a few times test and I got closer to my real max but it was only on the finish line of a 10mile race (that I wasnt trained for) that I hit max hr of 204. Apparently I turned pure white and had people helping me through the chute after the finish line
so I think I definitely reached a limit that day!
I think "most" people probably sit within a small percentage of whatever the formulae say but there will be outliers like me who are much higher or lower so it is worth testing if you want to use hr for training.
However, even knowing my max hr I still never quite fitted within the generally accepted training zones so I just got to know my own zones.
I stopped bothering after a while... though I also stopped bothering running but that's besides the point :pac:0 -
Sunday, November 24th, 2013
Bike plan: 2 to 2.5 hours at a more even effort (HR) than last weekend's proper ride
Ohsweetmotherofjesus......who let Old Man Winter in the house?? And he was angry today. Really, really angry. The temp when I started this ride according to my car thermometer was 23 degrees F (-5 degrees C), and when I finished was 27 degrees F (-3 degrees C).....and per the weatherman, the wind was blowing at 13 mph with guts of up to 24 mph. :eek: When my hands went numb before I had even hopped on the bike, I honestly just about bagged this ride. I've never cycled in cold weather before - in fact, until this week, my bike clothes only consisted of short sleeved tops and shorts - so the fiercely moving icey air was not really blowing my skirt up in a good way. <Cue, perfectly timed text from Oryx> "How did you get on with your bars?....wrap up well.....then generate heat!"
:cool: Not wanting to let Ms. Ironwoman-triathlete Barbie down , I got my head back in the game....pulled the gloves on....set determination in my eyes....and off I went. (ain't friends great??!! 
)
Well....long story short....I was like a sail on a boat at times :eek:, especially on the very first downhill that is usually a crazy-scary descent with me riding the brake the entire way...but today no brakes were required on that hill for my body caught the wind perfectly, the force of which was both surprising and impressive....and I found my body fighting the wind, and my bike slowing down considerably. Other times when I was not that sail, I was being pushed from side to side, and at every angle imaginable as the wind's direction was constantly changing due to my winding path and the wind's dynamic trajectory. I actually didn't mind the wind after my nerves and fears settled down. I sort of liked the challenge of this extra element. And the cold wasn't horrible either. The only part of my body that got cold was my feet, and honestly when I ski they get colder than they were today, so no complaints from me in that respect.
One of my goals for this ride, however, did not get checked. I had aero bars installed on my bike Friday and I was really hoping to try them out, but no dice baby!!! There was no way I was going to put my body/arms/hands/balance in a new position under those circumstances. But on a bright note, I figured out how to synch my Garmin with my bike cadence sensor.
And speaking of my cadence, it was spin-city at times, and total mash-mode at others. A couple of things I noticed: when I mash, I tend to sit back further in the seat.....and when I get tired, I tend to want to mash. But I do think my spinning was better this week than last.
Overall....this was a very tough and physical ride for both my upper and lower body. Today's ride was a full contact sport, and I had a good time. I started with two companions...one peeled off after one loop, the other peeled off after the second loop, and I did a third loop on my own to get me to the desired time in the saddle....and, I had two brief stops waiting on my companion(s). Additionally, my effort didn't seem to wane at the end like it did last week. I'm pooped...feel good....and will sleep like a baby tonight. The wind is my friend.
Actual:
Distance: 34.76 miles
Time: 2:12:15
Moving time: 2:11:33
Average speed: 15.8 mph
Average moving speed: 15.9 mph
Max speed: 29.2 mph
Elevation gain: 1,994 feet
Average HR: 152 bpm
Max HR: 165 bpm
Average cadence: 71 rpm
Max cadence: 117 rpm
Garmin link: http://connect.garmin.com/activity/4084419160 -
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DANGER DANGER!
http://www.boards.ie/vbulletin/showthread.php?t=2057075647
Ah the HR test - I will be looking forward to that report, what is the format to look forward to 5 + 20 + 20 :eek:
Christ I am even getting into a bad mood seeing someone else have to go through that pain
The shoes are definitely not too tight, but good idea to consider. I'll try the two sock idea next cold day and see if that doesn't remedy the issue - there's plenty of room in the shoes for another thin-ish pair. Again, my feet weren't painfully numb, they were just the only thing on my body that was quietly complaining.
The test....30 minute TT. :eek: Hardest pace I can keep up for thirty minutes, monitoring my HR in 10 minute intervals. I'm supposed to be breathing my last breath at 29:59......with last rites being administered at 30:01. 0 -
Fair play DD. I know for a fact that one of the followers of this log, not looking at you CW, would not have ventured out in such conditions
Absolutely right - however I will admit I enjoyed yesterdays pedal outside (in much milder conditions)The test....30 minute TT. :eek: Hardest pace I can keep up for thirty minutes, monitoring my HR in 10 minute intervals. I'm supposed to be breathing my last breath at 29:59......with last rites being administered at 30:01.
Better have the music perfectly set so, keep the big tunes waiting for the last ten minutes of pain!0 -
The test....30 minute TT. :eek: Hardest pace I can keep up for thirty minutes, monitoring my HR in 10 minute intervals. I'm supposed to be breathing my last breath at 29:59......with last rites being administered at 30:01.
It's usually your average HR over the last 20mins that's used to determine the zones - using the Friel approach. What approach are you taking? I'm not familiar with the monitoring every 10mins approach.
Best of luck with it :cool:0 -
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It's usually your average HR over the last 20mins that's used to determine the zones - using the Friel approach. What approach are you taking? I'm not familiar with the monitoring every 10mins approach.
Best of luck with it :cool:
Approach?? Hell, I don't know. I'm just doing as I'm told by the one who can't tumble. :eek: Results will be reported back to me. 0 -
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BeepBeep67 wrote: »Nice spin, keep an eye on that cadence though are you trying to push a big gear too much?
That's my mo unfortunately. I'm tryiing to correct that, but I just the love deliciousness of the big gear. 0 -
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Tuesday, November 26th, 2013
Bike plan:
10 minutes easy
5 x (30 sec build, 30 sec easy)
30 minute TT :eek::eek::eek:
5+ minutes easy
This sucked. But in a very sick way I sort of enjoyed it.
For the TT, I was told to start and maintain at the hardest pace I could keep up for 30 minutes - hard enough that if I had to go 31 minutes I would basically blow up into pieces. I was also instructed to record my HR data at 10 minute intervals. So, I did what I was told. Music was very loud, and I got all dizzy and woozy and kind of liked the place I was in. Thighs were screaming bloody murder, but I put them out of my head and kept counting down until the torture was over. Never having done anything like this before and not having a whole lot of experience on the bike, I had to guess at the beginning the pace I could keep up for 30 minutes - but I think I got it about right. I know I averaged ~20.5 mph for the first 10 minutes, but the speed did creep up to just over 21 mph for the next 10 minutes, then back closer to 20.5 mph for the final 10 minutes, and I never changed gears for the entire 30 minutes. I have no idea if speed is any kind of variable to determine if my effort was constant, so please disregard if it worthless information. Any way...10 minute interval results are as follows:
#1 - average HR 154, max HR 161
#2 - average HR 166, max HR 168
#3 - average HR 171, max HR 173
I have no idea if the above is good or bad or what it really means, but I assume I will be enlightened soon enough.
Actual: done as prescribed above, 18.18 miles in 1 hour0 -
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Nice one DD, a typical display of effort - between that and the 2+ hour bike ride in artic conditions at the weekend a winter of bike training will just help make great results in tri even better !
"and I never changed gears for the entire 30 minutes"
Its the right hand level - flick it in or get someone to show you 0 -
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What was the goto music playlist for the torture fest - I am assuming plenty of foo fighters
Actually, I had the tv on to the loud rock music station I enjoy when I have to sweat and transport myself to that "happy" place. Foo Fighters were definitely part of the mix last night, but I actually smiled when I was on the last few minutes of the 30 min TT and Addicted to Pain by Alter Bridge came on. Very apt. And then after that, Deal with the Devil by Pop Evil followed by Bulletproof by Switch Foot...again, had me chuckling at the timing.interested wrote: »Nice one DD, a typical display of effort - between that and the 2+ hour bike ride in artic conditions at the weekend a winter of bike training will just help make great results in tri even better !
"and I never changed gears for the entire 30 minutes"
Its the right hand level - flick it in or get someone to show you
Ha ha. it would have taken energy to change gears and I was afraid I would have spontaneously combusted in pure Spinal Tap fashion from the additional effort I hadn't to spare, thus failing to finiish the session and ruining my evening.Fair play DD. That dizzy and woozy sensation means you paced it well :cool:
The dizzy and woozy was fun. I'm just glad the bike was secured to the floor. 0 -
Wednesday, November 27th, 2013
Run plan: 4 miles at recovery pace
The rain, wind, cold and darkness of the evening made it a no-brainer to do this little trot inside on the treadie. Did this nice and easy, and it felt like a dream. Legs actually felt pretty good considering what they went through last night.
Followed this little session some post run yoga....with Norris da cat.
Brief post tonight as I am off to answer some crazy-@ss tricky questions posed by catweazle since I am now in the hot seat. This might take me a while.:rolleyes:;):)
Actual: 4 treadmill miles in 40 minutes - easy peasy0 -
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December 1st, 2013
Bike plan: 2 - 2.5 hours proper ride at z2
Dory's rules of the road if you want to ride with me:
1) Do not sit on my @ss.
2) Do not crowd me by riding my shoulder.
3) Do not under any circumstances wear your frickin' iPod with music blasting through the buds that are attached to your ears thus preventing you from hearing me barking directions/orders/whatever the hell you want to call it at you. !!!! !!!!!!
<exhale>
Now, where was I.........?
Oh-kay....this was a lovely little ride - crisp, overcast day that felt like rain but it didn't. I was mindful that I needed to watch my effort via my heart rate, so instead of wearing my watch, I attached it to the handle bars with the heart rate screen displayed while the bike computer was displaying my cadence, the other variable I am trying to improve.
I had company with me on this ride, so I warned my companion (before he put his buds in and his music on) that I'd be going a bit slower than normal due to trying to keep things in the endurance zone. He was delighted to say the least, because this meant he'd be sticking to me like glue - like @ss sitting, shoulder riding glue. Maybe in time I won't mind someone in my proximity, but for the time being it freaks me out and pisses me off. I bit my tongue, but must admit I was thrilled when he faded at the halfway point and was no longer a distraction for me.
The course I ride is pretty much either up or down, and there are not too many straight stretches that I would want to try and practice my brand spanking new aero bars out on, but there is one particular section that is conducive to this, so I took advantage of this opportunity and got my feet wet. My first attempt was hair raising and nearly catastrophic. :eek: It was more the steering than anything else, I believe.....and I just about toppled over. (This is why you do not want to sit on my @ss or ride my shoulder!!) I immediately corrected myself and returned to my "normal" position on my bike. But I persevered and gave it another go...and another...and another. And I actually got to the point where I almost let myself relax and enjoy the position.
The second half of the ride was pretty unremarkable, other than nearly taking out a squirrel, a cat, and a rooster (not at the same time), that is. My legs were starting to feel this week's trainer sessions and yesterday's run in this second half, and my bum was getting numb with about 5 or 6 miles to go - but that's much improved over two weeks ago. Once again, I found that when I tired I reverted back to my happy place of mashing. I think it's more that I can't be bothered with spinning my legs so much, I'd just rather muscle it. Overall, my heart rate was a little high on average than it was supposed to be, but honestly for me and my training discipline, I did a good job keeping it as far down as I did. No real complaints from me about this ride - obviously I'd like to be faster, but I'm just not at the moment.
Actual stats:
Distance - 34.62 miles
Moving time - 2:11:46
Moving speed - 15.8 mph
Max speed - 32.5 mph
Elevation gain - 2,000 feet
Average HR - 142 bpm
Max HR - 158 bpm
Average cadence - 73 rpm
Max cadence - 117 rpm
http://connect.garmin.com/activity/4111407870 -
Monday, December 2nd, 2013
Run plan: 4 miles recovery
Did this indoor treadmill style with no guilt. Ran it Phoebe style, unencumbered and happy (if you can do such a thing on a treadmill). Followed up this artificial "run" with some yoga accompanied by my shameless, showoff cat, Norris. He just loves to flaunt his flexibility.
Actual: 4 fake miles on the treadie, post-"run" yoga with furry company0 -
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Cadence is something that comes with time on the bike I found. When you're doing endurance type long spins your body will soon realise that it can't power it's way around. Rollers instead of a turbo are also good for spinning as you won't be steady otherwise.
High cadence is definitely not what makes my body happy, but I actually think I'm doing a better job with it. I know the stats indicate it's still a miserable average low-70s, but the reality is the average includes some lovely downhills that I'm not spinning at all on. So, I honestly think the numbers stated are on the low end of reality. If I had to guess, I'd guess that on a more flat course I'd average 80ish. And rollers vs. turbo...I think I am using "rollers" already. ?? My bike is on a stand that has the rear wheel up against a roller that creates the drag. I honestly don't know what a turbo is. 0 -
My bike is on a stand that has the rear wheel up against a roller that creates the drag. I honestly don't know what a turbo is.
Sound like a turbo to me
I'm a bit of a masher too on both run and bike and swim. My cadence is generally lower than those around me. To me, good form and rhythm are more fulfilling than the hamster wheel0 -
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shotgunmcos wrote: »Sound like a turbo to me
I'm a bit of a masher too on both run and bike and swim. My cadence is generally lower than those around me. To me, good form and rhythm are more fulfilling than the hamster wheel
Okay...so I have a turbo!! Who knew???!!!0
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