Cyclewizz Posted July 14, 2009 Posted July 14, 2009 Ox, ok I see where I got confussed, you were running at 5min per km (not 5km/h like I thought). Since you say that 5min per km = 12km/h does that mean that you have gotten slower (since your avg is 10.2km/h) ? I'm interested in your stats as MiniMe has decided to focus on Triathlons and has been doing some training. @TrubieI think we just enter OX in next years IRONMAN, you know my motto GO BIG or GO HOME!!!
Trubie Posted July 14, 2009 Posted July 14, 2009 Ok' date=' big mistake not to define near future. Just to get some perspective on the matter- I dont run, that's why I have a bike now - ok I'll admit I did have a race with my 9 year old last week, over 15 m. Sometimes I have a runny tummy, then I run to the loo often, and then when it rains, and I dont have a brolly with me, I run for cover.- So Kid and I need some time to start running little bit more than that - cant comment for Kid though..........- Then, I am kicking off a "very rigorous" 16 week training programme for the 94.7 in week of 27 July. That means for next 16 weeks concentrate very hard on improving my ability to spin faster and ride at higher cadence, in order to be able to shave seconds off my 3:02 of '08.- On 10 Aug as part of above training, I will be starting the Carousel 100km race, which means that 1 Aug is way too close to the 10th , to even consider doing anything but pedalling my bike. (Remember how I couldnt walk for 8 days after the duathlon I did in April - and it negatively affected my chances of winning the Wilro race - [img']https://assets.bikehub.co.za/legacy_images/smilies/smiley2.gif[/img]) So the future may be bright enough that we need to wear shades, but its still a long way before this future actually arrives. How about, Kid, You and I enter a relay team for the Energade series later, Kid can swim, you can run, I 'll pretend I can ride! I also forgot to add that I have been drinking coryx, some other effervescent tabs, med lemon, disprins, annadins, comprals and water with all of that since friday, just to try get rid of the congestion in my sinusses. This morning its seems to be little better , but still sniffing and battling for breath. Maybe tmrw..., so I cant even train Ox, so dont be nasty now duse, I'll arrange for a shark attack while you surfing soon!
Cyclewizz Posted July 14, 2009 Posted July 14, 2009 Ok' date=' big mistake not to define near future. Just to get some perspective on the matter- I dont run, that's why I have a bike now - ok I'll admit I did have a race with my 9 year old last week, over 15 m. Sometimes I have a runny tummy, then I run to the loo often, and then when it rains, and I dont have a brolly with me, I run for cover.- So Kid and I need some time to start running little bit more than that - cant comment for Kid though..........- Then, I am kicking off a "very rigorous" 16 week training programme for the 94.7 in week of 27 July. That means for next 16 weeks concentrate very hard on improving my ability to spin faster and ride at higher cadence, in order to be able to shave seconds off my 3:02 of '08.- On 10 Aug as part of above training, I will be starting the Carousel 100km race, which means that 1 Aug is way too close to the 10th , to even consider doing anything but pedalling my bike. (Remember how I couldnt walk for 8 days after the duathlon I did in April - and it negatively affected my chances of winning the Wilro race - [img']https://assets.bikehub.co.za/legacy_images/smilies/smiley2.gif[/img]) So the future may be bright enough that we need to wear shades, but its still a long way before this future actually arrives. How about, Kid, You and I enter a relay team for the Energade series later, Kid can swim, you can run, I 'll pretend I can ride! Ox is going to ask you if you've heard of cross training. A relay team for the Energade sounds cool, I'll do the support, Trubie cycles, Slave runs, Ox swimms and you 3 sportsman can compete against MiniMe. What you guys think ?
Trubie Posted July 14, 2009 Posted July 14, 2009 Ok' date=' big mistake not to define near future. Just to get some perspective on the matter- I dont run, that's why I have a bike now - ok I'll admit I did have a race with my 9 year old last week, over 15 m. Sometimes I have a runny tummy, then I run to the loo often, and then when it rains, and I dont have a brolly with me, I run for cover.- So Kid and I need some time to start running little bit more than that - cant comment for Kid though..........- Then, I am kicking off a "very rigorous" 16 week training programme for the 94.7 in week of 27 July. That means for next 16 weeks concentrate very hard on improving my ability to spin faster and ride at higher cadence, in order to be able to shave seconds off my 3:02 of '08.- On 10 Aug as part of above training, I will be starting the Carousel 100km race, which means that 1 Aug is way too close to the 10th , to even consider doing anything but pedalling my bike. (Remember how I couldnt walk for 8 days after the duathlon I did in April - and it negatively affected my chances of winning the Wilro race - [img']https://assets.bikehub.co.za/legacy_images/smilies/smiley2.gif[/img]) So the future may be bright enough that we need to wear shades, but its still a long way before this future actually arrives. How about, Kid, You and I enter a relay team for the Energade series later, Kid can swim, you can run, I 'll pretend I can ride! Ox is going to ask you if you've heard of cross training. A relay team for the Energade sounds cool, I'll do the support, Trubie cycles, Slave runs, Ox swimms and you 3 sportsman can compete against MiniMe. What you guys think ? Stuff the support, there will be more than enough fans to support us.We want you in the team, as prep for your 2011 IronMan.Ox doesnt like swimming, so I dont think its a good idea Kid.Jy bang of wat?
Slave Posted July 14, 2009 Author Posted July 14, 2009 Sounds boring hammering the same things repeatedly, but when I was a runner, I used to do 60 to 80 a week. Then again maybe that was why I could do 4 minute k's or 15 km/h for sustained periods of time. I never did interval training so fast or varying speeds was not part of that I could do. However, I have seen slow and steady, beat the fast and furious, more often than not especially when the fast and furious lack the capacity to sustain the activity or pace. Case in point, on the most recent race I did, thanks to the generocity of Trubie, the pack set of at a blistering pace. Despite the warmup rideI did, I could not stay with them at the pace and went along at a steady pace. Not too long into the race I strarted to pick up the "debris" and victims who had fallen of the main pack. We formed a small bunch of about 5 riders and workedwell together for the balance of the race to get a reasonable time. Yes, I am beginning to understand the value of interval training and getting the experience to try and stay wth bunches, but at the end of the day, steady works and it is only because of the steady training, that I am able to use this to make up time on the "hares" that fall out in the initial mad dash. Steady will not win me any races, but will help achieve my objectives. I just need to further adapt my training to do more intervals and speed work which I sorely lack. Whatever works right?
Guest Agteros Posted July 14, 2009 Posted July 14, 2009 I can't swim (Ok.. I CAN, but only if bricks can swim as well). I am entertaining the idea to do a few of the Energade triathlons mostly for training on the bike to run transition coz your legs have a special jelly feeling after a hard solo cycle... Need to change/get used to that! Next year I'm hoping to upgrade to the duathlons for grown-ups 10km run, 40km cycle, 5 km run Indigo, for complete times/results have a look at last years results on http://www.spectrumsport.co.za/index_files/ViewResults.htm, they have the age categories as well as the individual split times. The Energade series web site is at http://www.bsgenergadetriseries.co.za/ for more info.
Guest Agteros Posted July 14, 2009 Posted July 14, 2009 Past 30 days Running:Count:12 activitiesDistance:80.81 kmTime:07:55:51 hh:mm:ssElevation Gain:1,480 mAvg Speed:10.2 km/hAvg Heart Rate:154 bpmCalories:6,766 C[/quote'] Ox, am I reading this correctly, you run at 10.2km/h (avg) ? Weren't you running at 5km/h a few weeks back ?Or am I confussed ?? That avg speed includes warm ups, some inter interval jogging/walking/puking, easy runs post tough weekends etc...
Cyclewizz Posted July 14, 2009 Posted July 14, 2009 I can't swim (Ok.. I CAN' date=' but only if bricks can swim as well). I am going to do a few of the Energade triathlons mostly for training on the bike to run transition coz your legs have a special jelly feeling after a hard solo cycle... Need to change/get used to that! [/quote'] Am I reading this correctly ? They look like great fun if only I could swim. MiniMe's target for next season (starts summer 09) is to do an olympic length triathlon. Ox would you be keen to join him ???
Guest Agteros Posted July 14, 2009 Posted July 14, 2009 Slave those are wise words... Nor intervals, nor LSD alone makes a good training program. Each of those train different abilities Together they make you a killer at your chose discipline You have the time for the LSD stuff, which means you have time for the shorter duration interval / strength work as well. I do not have the time for regulat long rides... So intervals are what I do... Running training is more intense (time wise) than cycling, hence I went down that route. I do (for me) long runs (8-10km) and the occasional 3-4 hour ride for stamino. So my peformance is not improving as fast as what I would like, but at least I'm still steadily improving. Yikes, I'm still on the loosing weight section of my training - which is good for the knees (and heart) I'm nowhere fit enough to give to fast blokes a run for their money (on the bike, on the run, and with the duathlons) My initial question re training efforts is mostly to try a gauge how much more time I have to put into my training so that I can amount to something. Slave, you did 60km+ a week when you ran... I did a 40km week and landed up in casualty! I'm mostly doing 20-30km per week, which is not a decent training effort at all - But it prevents me turning into a couch potato!
Trubie Posted July 14, 2009 Posted July 14, 2009 I can't swim (Ok.. I CAN' date=' but only if bricks can swim as well). I am going to do a few of the Energade triathlons mostly for training on the bike to run transition coz your legs have a special jelly feeling after a hard solo cycle... Need to change/get used to that! [/quote'] Am I reading this correctly ? They look like great fun if only I could swim. MiniMe's target for next season (starts summer 09) is to do an olympic length triathlon. Ox would you be keen to join him ??? You go to gym, couple laps in the pool every morning, you'll be ready when the series starts.Or wait at the pool , find a nice girl or two that can swim, we can enter as mixed teams.
Andyr249 Posted July 14, 2009 Posted July 14, 2009 Hi All Would like to ride on Saturday morning with a friend Mr Cool - what's the plan?? Hey Narco' date=' loooooong time.[img']https://assets.bikehub.co.za/legacy_images/smilies/smiley4.gif[/img] So you plan to bring yourself and a buddy along to the SBR for a ride? Plan is we meet at the parking lot at SBR sometime just after 7 when the gates open. Go in the northern gate or the one closes to the N3. (NOT the karee kloof gate.) WE ride out from the parking area as soon as everyone is there and ready. If you are there after 07h45, the train pullls out the station anyway. If you aren'tsure how to get there, we can make a plan to meet elsewhere. One lap is 57 km. There are a few hills there but then you live in Mondeor so you know a hill or two. So it is when everyone is ready or 07h45, which is first? Just calculating what time I need to leave on my Groot Trek. A few hills? !!!!!!!
Andyr249 Posted July 14, 2009 Posted July 14, 2009 I can't swim (Ok.. I CAN' date=' but only if bricks can swim as well). I am going to do a few of the Energade triathlons mostly for training on the bike to run transition coz your legs have a special jelly feeling after a hard solo cycle... Need to change/get used to that! [/quote'] Am I reading this correctly ? They look like great fun if only I could swim. MiniMe's target for next season (starts summer 09) is to do an olympic length triathlon. Ox would you be keen to join him ??? You go to gym, couple laps in the pool every morning, you'll be ready when the series starts.Or wait at the pool , find a nice girl or two that can swim, we can enter as mixed teams. Trubie, where are the girls on the SBR ride? Or are we just missing them at the front?
Trubie Posted July 14, 2009 Posted July 14, 2009 Slave those are wise words... Nor intervals' date=' nor LSD alone makes a good training program. Each of those train different abilities [img']https://assets.bikehub.co.za/legacy_images/smilies/smiley1.gif[/img] Together they make you a killer at your chose discipline You have the time for the LSD stuff, which means you have time for the shorter duration interval / strength work as well. I do not have the time for regulat long rides... So intervals are what I do... Running training is more intense (time wise) than cycling, hence I went down that route. I do (for me) long runs (8-10km) and the occasional 3-4 hour ride for stamino. So my peformance is not improving as fast as what I would like, but at least I'm still steadily improving. Yikes, I'm still on the loosing weight section of my training - which is good for the knees (and heart) I'm nowhere fit enough to give to fast blokes a run for their money (on the bike, on the run, and with the duathlons) My initial question re training efforts is mostly to try a gauge how much more time I have to put into my training so that I can amount to something. Slave, you did 60km+ a week when you ran... I did a 40km week and landed up in casualty! I'm mostly doing 20-30km per week, which is not a decent training effort at all - But it prevents me turning into a couch potato! 70 k's running per week, will put you in a position to break 40 min in 10 k's , which will in turn put you in a position to be competitive in the age cats.One long run of 15-20 k's over the weekend, and then you have 6 days to do the rest of the 50 k's in.It will include doing the TT, interval, hills, fartlek thingies.
Slave Posted July 14, 2009 Author Posted July 14, 2009 Hi All Would like to ride on Saturday morning with a friend Mr Cool - what's the plan?? Hey Narco' date=' loooooong time.[img']https://assets.bikehub.co.za/legacy_images/smilies/smiley4.gif[/img] So you plan to bring yourself and a buddy along to the SBR for a ride? Plan is we meet at the parking lot at SBR sometime just after 7 when the gates open. Go in the northern gate or the one closes to the N3. (NOT the karee kloof gate.) WE ride out from the parking area as soon as everyone is there and ready. If you are there after 07h45, the train pullls out the station anyway. If you aren'tsure how to get there, we can make a plan to meet elsewhere. One lap is 57 km. There are a few hills there but then you live in Mondeor so you know a hill or two. So it is when everyone is ready or 07h45, which is first? Just calculating what time I need to leave on my Groot Trek. A few hills? !!!!!!! Yip, just a few hills. Nothing very serious. Some of the guys you met last time (the Colnago trio) used SBR as their training ground for the jock. That has to say something about the climbs and the benefit of training in the reserve. 'K, time-wise, I am thinking that we need to be out of the parking lot sooner rather than later (depending on temp. Looks like another freezing ride and if it is, I am playing chicken and staying home. (Yes, SERIOUSLY!))The sooner we leave, the more time it will give us to do the one lap + extra bit. We need to leave by latest 07h45 or just as soon as we are all ready, unless we all spend all day in the reserve. While I love the place, I have other things I want to do as well. Like have a nap. Anyone not there by 07h40 will have to find their own way. Andy, since you so fast, you can always catch up to us if we leave a few minutes before you. As a rule, I always stop at that dam, not so much for a breather, but to drink in the tranquility of the place and just enjoy nature for a minute or two. Also a good place to regroup as well as at the second gate where you and Trubes spent half a day wating for the group ride slowpoke. (AKA Slave). Looking forward to this ride like you cannot believe. I LOVE riding the reserve, it is just so tranquil.
Trubie Posted July 14, 2009 Posted July 14, 2009 I can't swim (Ok.. I CAN' date=' but only if bricks can swim as well). I am going to do a few of the Energade triathlons mostly for training on the bike to run transition coz your legs have a special jelly feeling after a hard solo cycle... Need to change/get used to that! [/quote'] Am I reading this correctly ? They look like great fun if only I could swim. MiniMe's target for next season (starts summer 09) is to do an olympic length triathlon. Ox would you be keen to join him ??? You go to gym, couple laps in the pool every morning, you'll be ready when the series starts.Or wait at the pool , find a nice girl or two that can swim, we can enter as mixed teams. Trubie, where are the girls on the SBR ride? Or are we just missing them at the front? Slave's responsibility that dept.I just bring myself and my trekker
Trubie Posted July 14, 2009 Posted July 14, 2009 Hi All Would like to ride on Saturday morning with a friend Mr Cool - what's the plan?? Hey Narco' date=' loooooong time.[img']https://assets.bikehub.co.za/legacy_images/smilies/smiley4.gif[/img] So you plan to bring yourself and a buddy along to the SBR for a ride? Plan is we meet at the parking lot at SBR sometime just after 7 when the gates open. Go in the northern gate or the one closes to the N3. (NOT the karee kloof gate.) WE ride out from the parking area as soon as everyone is there and ready. If you are there after 07h45, the train pullls out the station anyway. If you aren'tsure how to get there, we can make a plan to meet elsewhere. One lap is 57 km. There are a few hills there but then you live in Mondeor so you know a hill or two. So it is when everyone is ready or 07h45, which is first? Just calculating what time I need to leave on my Groot Trek. A few hills? !!!!!!! Yip, just a few hills. Nothing very serious. Some of the guys you met last time (the Colnago trio) used SBR as their training ground for the jock. That has to say something about the climbs and the benefit of training in the reserve. 'K, time-wise, I am thinking that we need to be out of the parking lot sooner rather than later (depending on temp. Looks like another freezing ride and if it is, I am playing chicken and staying home. (Yes, SERIOUSLY!))The sooner we leave, the more time it will give us to do the one lap + extra bit. We need to leave by latest 07h45 or just as soon as we are all ready, unless we all spend all day in the reserve. While I love the place, I have other things I want to do as well. Like have a nap. Anyone not there by 07h40 will have to find their own way. Andy, since you so fast, you can always catch up to us if we leave a few minutes before you. As a rule, I always stop at that dam, not so much for a breather, but to drink in the tranquility of the place and just enjoy nature for a minute or two. Also a good place to regroup as well as at the second gate where you and Trubes spent half a day wating for the group ride slowpoke. (AKA Slave). Looking forward to this ride like you cannot believe. I LOVE riding the reserve, it is just so tranquil. Russ, dont be a woes man.Weather is all in the head!!We must try and depart from the parking lot at 7:15, 7:30 latest. Its already a two hour ride for the one lap, if you wanna do more we need to leave as early as possible. Finish at latest 11:00 - home by 12:00!
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