Archive for January, 2006
1:40 biking 25 miles, 1:30 snowboarding / Wed. 1:10 swimming 3600 and 1:00 running 8 miles
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Tuesday I biked to work and home for lunch getting 4 trips each about 25 to 30 minutes. On the way home it was raining and my brother-in-law pulled up next to me while driving home. “you want to go snowboarding?” My initial response was, ‘NO’, I had a yoga class to attend. But then I thought for a second…the rain down here probably meant snow up at Bogus… Sure I’ll go, snowboarding can be my yoga for the day.
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I’m glad I changed my mind. Snowboarding was a blast and it was my first time at Bogus in over 2 years! It was good training for agility and strength, plus a few times we ended up hiking up the mountain through deep snow. I tried to jog for a bit until my HR shot up to around 200, phew!; was it tough work in snowboard boots, deep snow, and at elevation.
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Wed. I was off work for the day at noon and took the opportunity to sleep. I laid down for what was supposed to be an hour nap. It turned into 3 and a half hours of sleep! Oh well I guess I needed it. I ran the mile to the Y with my 10 - 15 lb back pack. Then swam 3500 yards.
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500 warm up 500 with some bk & br 400IM kick 8 x 50 IM on :50 8 x 25 IM on :30 3 x 200 desc Breast 2:50, 2:45, 2:39 8 x 75 IM rotate on 1:15 300 easy .
Then it was 6 miles of treadmill running. I ran at 6:58 pace for 30 minutes. Took a short monotony breathier (1 or 2 minutes) and then finished up with 2 miles at 8.6 mph. And ran home with my back pack after that.
Sunday — 2 hours trainer, 1 hour swimming 3100 yards / Monday — 50 minutes biking, 1 hour 10 minutes running 10 miles
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Awoke from a restful sleep to find a blanket of snow covering the ground. Wanting to get a long ride in I set up the garage for entertainment while riding. I watched ‘The Closet” which was 85 minutes and then the first quarter of the Giants vs. Panthers Wild Card game. After 2 hours of riding, I was finally done. It actually wasn’t that bad, as time went by much faster than I anticipated. I tried to change up the gears often and stood up more frequently. Mostly, it was just some long base miles.
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Swimming was moderate and I did 4 x 500’s then a 1000 with a quick warm down.
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On Monday I commuted to work on my mtn. bike. That evening I ran to the track and proceeded to run 32 laps with a brief water break at 16. My time at 16 was 27:20 and at lap 32 I finished with 56:12. So I ended up averaging 7 minute miles but the last 3 were probably slower because the first 5 were under 7 min pace. Then I ran home to get 10 miles in for the day. I am elated that my legs are able to handle the hard surface running…first time in my life I’ve been able to run like this without injury.
1 hour swimming 3200 yards, 1:08:11 running 11 miles I swam first thing in the morning and felt soo-so in warm up, actually not that hot. But the water sure was….something like 84 degrees, no wonder I wasn’t feeling so chipper! But it wasn’t that bad, just took a minute to get used to it. 500 warm up 400 IM kick 8 x 50’s IM on :50 5 x 100 on 1:15 HR 132 3 x 200 Butterfly with fins on 2:30 / was under 2:15 on all of them. HR 156 8 x 75 IM Drill, kick, swim 10 sec rest. 200 easy I ran up 8th street to the closed sign gate. I was at this turn in just over 38 minutes. It was almost entirely a climb to this point. I started by running up 15th street until it crossed with 8th, then continues up another 18 minutes to the gate. My legs were aching in the knees, and right shin…not much but noticeable. Near the very end the ball of my right foot was uncomfortable. My legs were feeling well the rest of the day however, on a couple short walks.
By Barry Siff . January 6, 2006 — With winter upon us, many triathletes find it difficult to get outdoors for their key cycling workouts. Endless hours on CompuTrainers, rollers, etc. are wonderful alternatives. But many triathletes still ask, “Are spin classes worthwhile workouts?” Well, if you’re ever in Boulder, Colorado, on a Tuesday morning between 7:00 and 8:30, stop in at the Flatiron Athletic Club and witness first-hand how a spin class can, indeed, become a winter staple of an off-season training program. The instructor? None other than “The Man” — Dave Scott. “Dave’s class is great — it’s methodical, specific training, high intensity and very entertaining. Everyone is fair game during his warm-up monologue,” says Sandy Cranny, a four-year veteran of Scott’s class and a 2005 IM Arizona and Kona competitor. Dave Scott — funny? How about irreverent? “Who flossed this morning? Waxed or unwaxed? Bad hair day, huh Jodee? Verne [Dave’s 77-year-old Dad, who is a class regular], think you can bring your cadence above 30? Rich [who jogged a Turkey Trot with his young daughter] — I saw your 5K time at the race over the weekend … you know you can get arrested in Boulder for going that slow?” Etc. But people don’t line up for the class 45 minutes early to ensure a bike for simply the humor, though. The class rocks! This is not your typical spin class: no music (unless Dave chooses to swoon one of his favorite 70s lounge songs), the instructor is not on a bike, nor is he a “certified spin instructor” (something he regularly jokes about). All 23 cyclists must wear heart-rate monitors and know their lactate threshold (Dave knows virtually everyone’s by heart), as the class’s core 50 or 60 minutes has participants constantly hitting different training zones. Cadence is also key, as a count of pedal strokes is made at least six to eight times per class. And don’t try to sandbag — Scott will eat you up as he did his competition on the Queen K. Dave started spin classes about 10 years ago, and his program is built upon a progressive workload with specific plans for each month. Roughly 70 percent of each class involves variable-gearing combinations of low gear and big gear, seated and standing, while 30 percent is in a time-trial gear. “Muscle recruitment at varying workloads is important for the development of muscle specificity and the type 2 muscle fiber,” says Scott “Too many triathletes always ride in their choice gear — big mistake.” Besides emphasizing different workloads with variable gears, Scott tries to increase the total standing time in the workouts, shooting for 30 minutes of continuous standing at one shot by the month of May. What about standard spin classes, Dave? “For health benefits, for most people, they serve a purpose; however, most of them do not follow any sound physiological model and, if you are a semi-serious athlete and want to improve, the classes should be progressive.” As for general training tips for those indoor cycling workouts on your own, Scott suggests the following example: Include a 30- to 45-minute set that has blocks of three to five minutes in one gear at a set heart rate. Measure perceived exertion, speed, watts and/or heart rate, and track a standard set that you can repeat easily or notch up each week. For example, 12 x 3 minutes on a 30-second rest interval. Secondly, increase the big-gear time 5 to 8 percent per week. Stay in a lower gear, but practice and record the amount of time you are seated and standing in a low gear and big gear. Lastly, increase your strength over the winter by bringing up the heart rate (or the variables mentioned above) in all six gear choices (low, time trial, big gear – both sitting and standing). Yes, Dave Scott continues to be “The Man” to a great many people in Boulder and beyond. His knowledge of what it takes to be a successful triathlete is unquestionable, and, at a very youthful 52 years of age, he has matured into quite the spin maven. Now, about Simon Lessing’s aerobics class …
1hour and 40 minutes of biking / 1 hour swimming 3000 yards
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Biked to work and also came home for lunch getting about 25 minutes in each way. A car full of rowdy girls whistled when they zoomed by me, but to their embarassment, I caught them at the next light and shook my pointer finger at them. People don’t realize that for about a 3 mile stretch on Emerald a biker can travel just as fast as the most beefed up sports car. I enjoy staying with the same group of cars for several miles…most of the drivers aren’t to keen about it though.
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Swam 6 x 500’s with the odds a 300 fr, 100 back, 100 breast. HR was around 114 and got up to 132 on the last one.
Tue –50 minutes biking to work, 1.5 mile run to Y, 1.5 hours yoga, 16 laps on track in 27:20, 1 mile walk home
Wed–50 minutes biking to work, 1 hour swimming 3000 yards, 16 laps on track in 28:22, 1 mile weighted run
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Tuesday–Went home for lunch and grabbed my bike for the return trip to work. I overdressed in the warm weather. I rode moderately hard both ways.
I ran to the Y while Hortie walked, so I would loop around and come back to her every so often.
Yoga was crowded! A lot of people must have made New Year’s resolutions that involved doing some yoga. But it was a great class and this helped me to focus on the present and forget about all the people in the room.
Then, while Hortense lifted weights, I ran on the track at a moderate pace, working on form and keeping my HR (feel around) 130. I ran the 16 laps in 27:20 and my legs felt awesome when I was done. Then, my wife and I had a brisk walk home.
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Wednesday was another nice afternoon so I drove home to pick up my bike for the return trip. Again, overdressing. I stood up more often and went hard on several occasions. On the way back I pushed it hard and kept a fast pace the whole way home, barely stopping once. I seemed to be timing all the lights just right.
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The swim work out was good and I noticed some tired stomach and leg muscles.
500
400 IM kick
100 easy
10 x 50 on 1:00
16 x 25 on :30
3 x 300 on 3:30 — I only got 10 then 5 seconds on these and HR after last one was 156… a little harder than it should have been, my stomach was going out.
200 warm down.
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16 laps on the track in just my shorts and t-shirt with the weather cooling off quickly. Today was a little slower with a time of 28:22. Then I grabbed my 15 lb. back pack and ran home.
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