Slowtwitch Forums: The Womens: How did y'all do? May 4

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Slowtwitch Forums: The Womens:
How did y'all do? May 4

instigator

May 4, 09 12:34

Post #1 of 10 (414 views)

How did y'all do? May 4	Can't Post

So how was everyone's week?

Goals for last week:
1) MORE biking. Headed to VA for a training camp in the Blue Ridge Mtns so this should be easy. We have rides scheduled for Thurs-Sunday. Plus tons fo drill and pace line work. --- Done done done. Road 50 miles on Thursday, 95 miles on Friday, and 75 miles on Saturday -- All on the Blue Ridge Parkway. No riding on Sat due to rain. Did great on the climbs and descents. It was the flatter sections I struggled with. Alot of it was mental, I just don't have sustained power on the flats so I slip off the back. When that happens, it mentally gets me down and I start dwelling on how much I suck. I don't suck but I convince myself that I do so I get slower and thus get more sad and frustrated. I really need to work on the mental aspect of cycling.
2) Start running again -- Done 3 runs with two on trails. The last run has a spectacular fall. But I managed to not out stretch my hands and fall flat. For some reason, I dropped by shoulder and head and rolled through it. I impressed those behind me on the trail. They said I looked like a stunt guy.

Goals for this week:
1) Allow my cycling legs to recover.
2) Long ride this weekend focusing on not getting upset or saying that I am a terrible slow rider

trackie clm

May 4, 09 12:57

Post #2 of 10 (408 views)

Re: How did y'all do? May 4 [instigator] [In reply to]	Can't Post

Last week:
* Follow training plan--recovery week so don't stress about volume. DONE
* Race on the velodrome Wednesday night. See above about not stressing. NOT DONE. It was a cluster$*@ of a night. Late start due to my teammate leaving work early and then we had to go get his bike. Then I needed to swap out gears and that mean changing chains, so no warm up for me, then trying to race in a huge gear that I'd never ridden before and the bike was making funny noises. Plus it was freezing and really windy. Called it a night and went and sat in the truck.
* Monitor nutrition. Write everything down or at least be more aware. NOT DONE.
* Increase daily water intake. SO-SO
* Help spread the joy of the velodrome to 20 ladies who will be attending out women's track camp at the velodrome on Sat/Sun. Can't wait!! YES!! We had a fantastic weekend camp and got 100% raving comments afterwards. It was so great.

This week:
* Follow training plan.
* Tighten up nutrition. I am into the routine with the new coach, so it's time to work on nutrition.
* Race on the velodrome Tuesday and Friday. Get some good training in.

That's it.
clm

http://ironclm.typepad.com

jellyfish1

May 4, 09 14:17

Post #3 of 10 (393 views)

Re: How did y'all do? May 4 [instigator] [In reply to]	Can't Post

I had a great week and completed all scheduled WOs -4 swims, 4 bikes, 4 runs

Best swim set:
500, 2x400, 3x300, 4x200, 5x100 all on 1:20 base holding 1:10-1:12 pace

Best bike set:
2x12 min on 4% 85+ cadence (200-200 watts for first 4 min, 220-240 watts for second 4 min, 240-270 watts for last 4 min) 2 min easy between sets
2x10 min on 2% overgear (repeat 1:30 at 65 cadence 200-220 watts, :30 sec same gear 85 cadence at 300-400 watts) 2 min easy between sets *this is where I almost hurled
3x(2%, 90-95 cadence 1 min at 200-220 watts, :45 harder gear 240-260 watts, :15 harder gear 300+ watts, 2 min recovery)

Best run set:
Running 7 miles for the first time since ITBS issue with NO pain :)

oh, and I stepped on the scale for the first time in 5 weeks and I've lost almost 10 lbs without trying (broke the 130 barrier) :)
TargeTraining Tri team
NYAC swim team

tigerchik

May 4, 09 14:53

Post #4 of 10 (384 views)

Re: How did y'all do? May 4 [instigator] [In reply to]	Can't Post

In Reply To:

goal is 5 swims, one with a set of some all out 100s or 200s. 5 rides, 6 runs (one a workout and one a long run, WITH a workout in it).

I did:
7 runs - 62 mi - won a 10k in 40:34 !!!!!!!!!!! and got a long run in @ 7:42 pace off the bike, that counts. run goals, check.
2 rides - ooopppps 2:49
6 swims - 23.8 k - no super fast stuff but a solid week

The eating-the-M-word again (going back to carnivoreism) we're not going to talk too much about. There was a freak attack over a piece of pepperoni pizza (I DIDN'T throw up and I am quite proud of that, actually) but I need to just go with this as I feel like it, not make a "goal" of 3x a week for eating M. because it is pretty traumatic for me. Enough talking about that.

this week:
ride 10 hrs
run 60 mi
swim 15k
_____________
mmm, pi!

tigerchik

May 4, 09 14:54

Post #5 of 10 (383 views)

Re: How did y'all do? May 4 [instigator] [In reply to]	Can't Post

wow, lots of riding! nice work.
_____________
mmm, pi!

jellyfish1

May 5, 09 6:10

Post #6 of 10 (344 views)

Re: How did y'all do? May 4 [tigerchik] [In reply to]	Can't Post

Awesome run Aylie!
TargeTraining Tri team
NYAC swim team

determination

May 5, 09 10:18

Post #7 of 10 (319 views)

Re: How did y'all do? May 4 [jellyfish1] [In reply to]	Can't Post

Had fun at the Flying Pig Half marathon on Sunday. Finished in 2:04, not bad for a hilly course and my half PR is 1:58 on a pretty darn flat course, so that was good. Really sore Monday and Tuesday.
My favorite other runner was dredlocks bald spot guy. He ruled. Too much self-tanner turned herself orange girl was fun too.

This week:
Light strength training upper body only Tues., more total body on Thurs. but take it easy if still sore.
Easy spin bike tues.
Easy run and swim Wed.
Bike and run Thurs.
Friday off
Sat. long ride
Sun. med. length run.
I take this week as a transition week after the half and to get back in the swing of things.

Seeing asthma dr. today, hopefully at some point we can get this figured out.

tigerchik

May 5, 09 10:37

Post #8 of 10 (316 views)

Re: How did y'all do? May 4 [determination] [In reply to]	Can't Post

oompah loompa runner! hee hee.

Nice race!
_____________
mmm, pi!

AndyPants

May 5, 09 14:39

Post #9 of 10 (302 views)

Re: How did y'all do? May 4 [instigator] [In reply to]	Can't Post

Last week: 3 masters swims (managed only 2); minimum 3 rides (riding to & from work counts as 1 ride as long as I add in one hill climb on Burnaby Mountain on one leg) (managed only 2 but they had good climbs); and three runs (1 easy aerobic with strides; 1 10miler; 1 50min with intervals) (all three - check!)

This week: 3 rides (1 trainer - already done, 1 hill climb at lunch, 1 200k ride on the weekend); 3 master swims (1 done sort of - having weird pain in my right breast so the bulk of the set was out as it was backstroke); 3 runs (1h10 with intervals - already done, 10miler hilly run, 50min easy aerobic with strides).

Bit concerned about this breast pain. Only on one side, not correlated to cycle, been getting worse a little by little for last week. :-(

AP
------------------------
"How bad can it be?" - SimpleS

determination

May 6, 09 12:53

Post #10 of 10 (272 views)

Re: How did y'all do? May 4 [tigerchik] [In reply to]	Can't Post

Thanks! It was a really fun race! My fave aid station was the high school football team (in their jerseys) with their coach. They were really pumped up!