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New Beginnings by D


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Old 14-11-2013, 06:48 PM   #11
TheEd
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yes the 1 minute fast is @ anticipated race pace and should be calm and enjoyable NOT fast that it is 400m speed

adhere to this, it should be a feel good session

enjoy

TheEd
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Old 14-11-2013, 06:48 PM   #12
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Thurs update...

TheEd,

After a very early wake up this morning 4am(!) due to a noisy lodger, no MTB at lunch due to technical reasons. Did a longer journey in to work at 6am instead on road bike, 12 easy miles in all today.

Early night tonight, will see how feel tomorrow for the 6 x 1 reps. Apart from this its all rest...

Cheers,

D
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Old 15-11-2013, 07:52 PM   #13
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Friday update...

TheEd,

8 min warm up, then 6 x 1min all ok along a trail route.

Held 4:00-20/km with 30 secs walk, then 30secs jog recoveries.

Regarding Sunday's race, can you recommend a straightforward warm up for a 10km?

Its not something I've ever structured in the past, any advice greatly appreciated!

Cheers,

D
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Old 15-11-2013, 08:54 PM   #14
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Winter Training Base

Hey TheEd,

I've been spending the last few weeks considering how I should go about planning my Winter base training this coming winter. I wish to find a suitable training plan to combine my desire to redevelop my running form, develop my cycling and weight/core train.

You know my running history over the last few years on here has not been consistent. I want to embark on a quality Winter training plan to prepare me for some decent successes next year.

Following my race goals for 2013 which to some degree presents me with some conflicts from the outset due to their nature:

Running:
* Run (and maintain if poss) Sub 40 min 10km in early May 2014.

* Cycling:
(i) Enter first local cycling club Spring 10/20/30km Time Trials.
(ii) Prepare for the onslaught of hills in the Etape Du Tour, Pau to Hautacom, July 20th, 2014: Cycling Sportive: Status - Entered.(http://www.letapedutour.com/ET1/us/2...d-edition.html)

At the moment I do not have any tangible PB's for road cycling as I have never competed in a race before!

From doing some research, I have established that due to my physiology and weight/height ratio, I am very much suited to Time Trailling. In addition with my age, I am aware that power & strength is gradually diminishing of which I want to try and stave off by concentrating on cycling events which require developing and maintaining strength as well as endurance.

Based on the above, are you able to recommend any Winter training plans that may satisfy my needs? Perhaps a Duathlon plan which can take me to Spring for preparing for the start of the 10km season in Spring and in addition provide me with enough training on the road bike?

Thanks for taking the time to read,

Best regards,

D
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Old 16-11-2013, 01:51 PM   #15
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Hi D .. as you know the 10k Training Programs have a Build-up program attached as well

currently I am bust planning forward to the new Triathlon programs due to our sister site - www.time-to-tri.com

Cycling can be used to great effect within the programs, so some time in December I am hoping to start rolling out a few new plans

My wife will be participating in a few Duathlons, so the run * cycle is of major interest to me currently

chat soon

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Old 18-11-2013, 07:56 AM   #16
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Race Report

TheEd,

Abbey Dash 10km, Leeds:

Chip time: 43:27
HR Avg: 158bpm
Effort: Even/Hard

This is a fast, flat'ish city run. Wind was 2-3mph. Mass start (9,000 strong).

Pretty chuffed with time considering the lack of consistent and volume of training! Onwards and upwards!

Catch up again soon about the Winter Cycle/Run base training...

D
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Old 19-11-2013, 07:55 PM   #17
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Tue Recovery Update

TheEd,

Mon recovery: 18 miles road bike total. All easy pace with a few hills. HRAvg: 120bpm.

Tues: Sore throat this AM :-( Very light cycle to work and back.
Wed: Apart from ride to work, rest tomorrow until throat clears and perhaps for rest of week whilst we get used to the cold snap here and to give body complete rest from Sundays efforts.

Had a question for you in regards to running from reading Joe Friels, 'Cycling Training Bible' about his approach to cycling training. You've most probably read the books, its very good indeed:

http://www.amazon.co.uk/Cyclists-Tra.../dp/1934030201

On Lactate Threshold Heart Rate (LTHR), he recommends establishing this and setting up training HR zones accordingly which are different for cycling and running.

Do you work with this concept at all?

I naturally assume some of the 19-day cycle for 10km is heavily focussed on developing this threshold, however, can I think more about exactly what this is for any of the 10km development work for sake of clarity?

Supposed what I am asking here is, which session (i.e. 5x2km or 6x1km, 5km paced or 3x5min) at some point in the workout give an indication of this LTHR and is it something I can or should think about more in future?

Thanks for reading this far,

Cheers,

D
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Old 19-11-2013, 10:00 PM   #18
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Hi D .. in 2014, I hope that we are able to do much with the TRI training planned and the development towards Duathlon - running / cycling

in my mindset, I believe very heavily in starting off on the bike and learning sound technique before one begins to truly ride

sitting on the bike, learning to spin, the ability to slowly move up the gears while 'cruising' and all this time trying to establish the ability not to rock, no matter the gear

RUNNING is the core, forget AT and all the acronyms until you have established results on the least amount of work

if you can get the cardiovascular part of riding a bike right, then you are able to double aerobic runs to achieve the same while administering a recovery day

the main breakdown of running is contributed via weight-bearing

so to start .. there is my take on things

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Old 20-11-2013, 09:49 PM   #19
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Off Training Period...

TheEd,

Thanks for your last reply. Food for thought.

For the remainder of the year and up till the new year, I thinking about switching over to the off training period from next week.

I want to build in some bike outings to keep my legs spinning and where appropriate replacing any of the prescribe runs with a 4:1 (i.e. 30 mins waddle = 1:30-2:00 Easy bike).

Also I need to factor in my daily commute to work, which although is short, however it still has an impact on my schedule due to the climb and beating the elements!

Cheers,

Cheers,

D
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Old 20-11-2013, 10:06 PM   #20
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write down how you t´see things should work, when you shall ride when you shall run and I will then give comment on it and if need be restructure things to provide the best results

TheEd
ps.. keep the enjoyment
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