gianmarco
Footballguy
She's not adjusting the lack of taper.
So maybe step back this week to 30ish slow miles, 35 the next week, and then restart plan from 4 weeks ago?
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Ran a 10k - Official Thread (9 Viewers)
- Thread starter Ned
- Start date
So maybe step back this week to 30ish slow miles, 35 the next week, and then restart plan from 4 weeks ago?
bushdocda
Footballguy
Seems reasonable. Pepper in some strides a few time in those step back weeks to provide some physical/mental relief if desired. Good luck rolling with the uncertainty.
El Floppo
Footballguy
El Floppo
Footballguy
I have a segment in my usual run here that I'm certain Strava is miscalculating pace. More wooded, so maybe gps is spottier? That's what used to happen to my first Garmin running gps watch, which looked like an 80s satellite phone strapped to your wrist.
I'd noticed it pretty steadily the last couple months, and today I ended my longer run with 2.5m at pace...roughly 7:45s. I know I started at the half mile and ran consistently without increasing the pace, but the pace is nutty on Strava.
I'd noticed it pretty steadily the last couple months, and today I ended my longer run with 2.5m at pace...roughly 7:45s. I know I started at the half mile and ran consistently without increasing the pace, but the pace is nutty on Strava.
MAC_32
Footballguy
Restart with next weekend's long. She doesn't need more than one stepback week. May actually be a bad thing. But given the conditions quality between now and then isn't worth it.. Then hope to start SoS again July 7.
gianmarco
Footballguy
But restart to where? Repeat previous 4-5 weeks? Repeat the final 4-5 weeks? Combination?
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MAC_32
Footballguy
ChiefD
Footballguy
Big day today gentlemen!
Was planning on a longish run this morning at 5 am, but severe thunderstorms ruined that plan. Decided to just run a treadmill run and try and keep the HR around 140. Ran for an hour and a quarter, HR averaged 141, so a success there. Still storming outside. After that:
1. Farmers Market. Dressed in the rain gear and navigated my normal stops. Great time of year - blackberries are out and some early peaches. Tomatoes are ready here as well.
2. McDonalds for a quick large coke.
3. Mexican taquerio for fresh tortillas for the street taco feast I’m gonna grill tonight
4. Came home and chicken is now in its marinade. We also have some fresh fish from our trip for fish tacos tonight. No marinade for those.
And that’s not even the BIG NEWS! I got a new pitchfork gifted to me, so I’m fixin’ to try that out on the compost pile here in a few minutes. It came from the upstate New York area, and is solid with lots of real world experience. So excited.
Have a good day fellas.
Was planning on a longish run this morning at 5 am, but severe thunderstorms ruined that plan. Decided to just run a treadmill run and try and keep the HR around 140. Ran for an hour and a quarter, HR averaged 141, so a success there. Still storming outside. After that:
1. Farmers Market. Dressed in the rain gear and navigated my normal stops. Great time of year - blackberries are out and some early peaches. Tomatoes are ready here as well.
2. McDonalds for a quick large coke.
3. Mexican taquerio for fresh tortillas for the street taco feast I’m gonna grill tonight
4. Came home and chicken is now in its marinade. We also have some fresh fish from our trip for fish tacos tonight. No marinade for those.
And that’s not even the BIG NEWS! I got a new pitchfork gifted to me, so I’m fixin’ to try that out on the compost pile here in a few minutes. It came from the upstate New York area, and is solid with lots of real world experience. So excited.
Have a good day fellas.
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-OZ-
Footballguy
@tri-man 47, other cyclists - talk me out of it, or into it, whatever.
Local guy in our tri club is selling his 2014 cervelo p2, 58cm (right size for me) for $1200. I had been looking for a tri bike for a while. This seems like a great deal. I wasn't really looking right now but the opportunity arises.
Basically this: https://www.triradar.com/gear/cervelo-p2-2014-review/
Local guy in our tri club is selling his 2014 cervelo p2, 58cm (right size for me) for $1200. I had been looking for a tri bike for a while. This seems like a great deal. I wasn't really looking right now but the opportunity arises.
Basically this: https://www.triradar.com/gear/cervelo-p2-2014-review/
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JShare87
Footballguy
ChiefD
Footballguy
SFBayDuck
Footballguy
I’m currently getting 27 miles out of each pair of shoes before they’re toast. I can literally hear them screaming with each plodding foot strike.
SFBayDuck
Footballguy
tri-man 47
Footballguy
I say buy it. With the limited tri racing I do, I could never justify putting much money into a really good bike (so I've toiled away, rather happily, on my old Fiji). I.e., why spend x thousands of dollars just to knock off several minutes from a tri race? I'd rather spend it on shovels. But when an offer like this appears, it's worth acting on it. It's a reasonable investment for a bike that you can use for, ideally, the rest of your tri career.
ChiefD
Footballguy
-OZ-
Footballguy
stupid autocorrect
El Floppo
Footballguy
Are the components really in metric? I'd say no if so. Too complicated.
I still have my Quinta Too typhoon collecting dust in storage.
gianmarco
Footballguy
El Floppo
Footballguy
-OZ-
Footballguy
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El Floppo
Footballguy
It's a joke. Great bike, especially if those are the components it comes with (from the review)...buy it.Metric is complicated?
That's probably the least complicated thing about tri.
-OZ-
Footballguy
-OZ-
Footballguy
I'll have to use my own saddle and pedals. I'd need to decide whether to just take off my road bike or spend a few hundred extra.
El Floppo
Footballguy
El Floppo
Footballguy
I had speedplays and Shimano tri shoes (one strap) for racing. Was very happy with that setup. Also swapped in my saddle as well...can't remember what it was. Tri geek slow-death
I'll have to use my own saddle and pedals. I'd need to decide whether to just take off my road bike or spend a few hundred extra.
I own two cervelo rode bikes. Great bikes. What wheels does it come with?
miss the du and tri days when I could hang a podium bike split and pee it away on the run. Should have taken gru up on the b2b relay when could have done a 5:10 to 5:15 bike leg
-OZ-
Footballguy
Bontrager Aura 5 race wheels. I'm not really familiar with them but they appear to be part alum (base and brake track), and carbon.
I think the first thing I need to consider is whether I'll be doing another full. I'll do another half next year.
-OZ-
Footballguy
The 19 hours it took me not so much. I think I completed one 9 miler without walking. Storms were brewing and between the sun fading and wind picking up I didn’t have to walk. It will likely be September before I see a sub 10 min pace on any runImpressive
i seriously wonder in miles this slow are accomplishing anything other than turning me into a plodder. Really miss the gym where I could do some speed work on the treadmill. Obviously will get some weight loss benefit but it’s depressing running 12-13 min pace and getting your butt kicked. I used to be able to speed walk at that pace. If I push anything close to 10 min pace in the heat my hr flys above threshold. Is it worthwhile to do 200s or 400s if your focus is longer stuff?
El Floppo
Footballguy
Running?! Holy crap.Impressive
And 5:10 IM distance?! Again...holy crap.
gianmarco
Footballguy
I asked my tri buddy. This was his response:
I need to know a lot more about the bike is it a carbon fiber Cervelo or an aluminum. What is the drivetrain /components and what kind of wheels how many miles aero bars? There's a lot to look into if he wants to send me the bike online ad I can take a look
-OZ-
Footballguy
If you're training for Ultras, I'd think so.
If you're training for the beer mile, maybe not.
-OZ-
Footballguy
gianmarco
Footballguy
SFBayDuck
Footballguy
Sounds like a perfect peak week for a 100M. Too bad there isn’t one for you to knock out about 2 weeks from now
I hit my local singletrack for the first time since the March lockdown. Only 750’ over 5 miles, with all of that climb in a 1.7 mile stretch and I was just dying up the hill. Struggling to an 11:40 overall pace (which includes some strides) is a good time.
Oh and no luck in the WS100 raffle today. $47K in raffle tickets were bought, a new record, so my odds were south of half of a percent.
El Floppo
Footballguy
Or just copy/clip post them here...my knowledge is old, but maybe workable- and there are others like Harris, bnb and Gian's imaginary friend who could get a good handle on it for you.
SteelCurtain
Footballguy
As a Hanson’s disciple, i would do a week of easy runs but keep the mileage up.
Then hop back into training cycle based on revised date.
My thinking is Hanson’s is designed to exhaust you and take you to the brink. It’s also designed for 18 weeks....not 23. The easy week will allow the body to recover before the push to race day.
SteelCurtain
Footballguy
My marathon training plan has 400‘s as the shortest interval. If I were you, I’d do 8-10x400’s and the following week do 6x800’s.
ideally they would all be about the same pace and the last one should empty the tank fully.
i always naturally run faster in the runs after doing interval workouts. I think it trains the body to run faster.
-OZ-
Footballguy
For sale: my beloved tri bike. 2014 Cervelo P2, 58cm. Ultegra drivetrain, FSA Gossamer cranks and brakes. Profile Design T2 bars plus a Profile Design hydration system. Includes the factory wheels plus a sweet set of Bontrager Aura 5 race wheels (shown in picture). Add your own saddle and pedals and you’re set to go like hell. Professionally maintained by the studs at Bicycle Cove. $1200 and I promise I won’t cry where you can see me.
(Bicycle cove is the LBS I use too)
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Zasada
Footballguy
SI 154 forecast every single morning next week. FML.
At least I go north on Thursday. It's going to be dreamy. Who cares if I'm bringing the Texas plague to my home country. I get to run in cooler temps. Worth it.
...oh yeah, and I get to see my wife. There's that, too.
Glad she doesn't read this forum!
At least I go north on Thursday. It's going to be dreamy. Who cares if I'm bringing the Texas plague to my home country. I get to run in cooler temps. Worth it.
...oh yeah, and I get to see my wife. There's that, too.
Glad she doesn't read this forum!
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JShare87
Footballguy
It will be like that every morning here all the way until about November. Florida may not have the highest SI, but there are no breaks from it.
xulf
Footballguy
Put up 35 miles this week after back-to-back 13 mile weeks (Lots if badass runs being put up in here
I'm still running high on my HR, but hopefully moving in the right direction.
My watch called me a little ##### after my run yesterday and told me that I needed to increase my load and/or mix it up (I've been running at slower paces since my runs have been a struggle).
I decided to go faster today for a change and did 3 at a quicker pace. I had to stop there because I was way up there on my HR, but I got a +5 from my watch which i haven't seen in ages. Did an easier 3 after and called it a day.
HR is still not what I want it to be, but I am at least encouraged by this. Now if it weren't so damn muggy, I may have a better gauge of where I really am.
Keep kicking ### everyone
). And this is my first 30+ week since April.While it took 7 straight days of running and tired legs, I'm feeling good...and it reaffirms how much I NEED running. Even though my stresses were causing complete inefficiencies with my runs (and additional stress because of it), barreling through has really helped with my overall mood.
I also got a V02 bump today back to where I was a couple months ago
Not sure I can get close to the rest of you animals in the Great American 5000, but hopefully I can keep it going in the 30-35 mpw range.
Zasada
Footballguy
Yeah, I don't know how you do it. I'll probably have this in TX until late Sep. It's really grinding me down.
Cervélo’s P2 triathlon bike tested, rated and reviewed by TriRadar Australia’s Aaron S Lee
Cervélo P2
£2,499.99 / A$3700 / NZ$4300
cervelo.com
For years Cervélo has been the bike du jour at triathlons around the world, and the Canadian manufacturer’s latest version of its entry-level Cervélo P2 is certain to continue the range’s dominance amongst the world’s great tri bikes… far from budget
Cervélo P2 – Frame and Fork
If the rebooted Cervélo P2 frame looks a lot like its pricier siblings, including both the Cervélo P3 and P5, it’s for good reason. Cervélo’s entry-level triathlon bike now shares the same frame fit specs as its stablemates after receiving its first facelift in seven years. In fact, the new P2 is actually a 2013 P3 frame.
The bike is visually stunning, with deep section aero frame tubing, chunky BBright PF-30 bottom bracket and a sexy rear-wheel cutout which leaves a minuscule amount of spacing at the gap. The P2 frame is also fully compatible with all current and future mechanical, hydraulic or electronic components.
This all-new timeless classic has more than just a fresh coat of paint. The new UCI-compliant P-series geometry allows for a range of sizes, including 45cm to 61cm, with the 45 equipped with 650c wheelsets for smaller riders.
This new geometry is both shorter in reach and taller in stack than its P2 predecessor and makes for a very relaxed fit. This is a major plus for most age-group triathletes lacking the pro-calibre flexibility to assume ultra-aggressive time trial positions. However, for those looking to go absolute aero, a dropped stack and an inverted stem may be a forced solution. With such a variety in sizing, a professional pre- and post bike fit may be in order to get the ideal frame size.
Cervélo P2 – The Kit
Our Cervélo P2 test bike arrived completely in sync with the factory spec list, except for the Schwalbe Durano S tyres mounted on the bomb-proof Shimano R500 wheelset instead of the stock Vittoria Rubino Pro 23c, and a Prologo Kappa saddle in place of a Fi’zi:k Arione Tri2.
The P2 features a mix of Shimano 105 derailleurs, Tiagra 10-speed cassette (11-25) and chain and Dura-Ace tip shifters combined with FSA Gossamer Pro brakes, cranks and compact chainrings (50/34). The Profile Design cockpit prominently features aT2 Wing basebar with T4+ Wing extensions all attached to a Profile Design Aris OS stem.
Our test bike also came specially equipped with a handy aero bento box from Torhans, which sits behind the stem for easy access to nutrition and a potential aero benefit.
This TriRadar reviewer has no problem with the choice in Shimano 105 derailleur componentry, but would have preferred a uniform kit out and perhaps a full-sized 52/39T chainrings as standard fare for training grounds with less than seven per cent gradients.
The crank arms are also a bit shorter than normal – length correlating with frame size – to allow for stress relief in the hips when tucked in the aero position for extended lengths. Our 51cm (S) test bike was fitted with 165mm cranks, compared to 170mm for 54- and 56cm sizes, and 172.5 for larger frames.
Cervélo P2 – The Ride
With two Ironman World Championships to its credit, there is no denying the P2’s race pedigree, and its latest rendition is no exception. This bike needs little encouragement to fly.
Aside from its ease of motion and perceived lack of rolling resistance, the most noticeable observation came from the overall lack of crosswind interference – especially on a frame that is constructed of such deep carbon tube sections. The bike was obedient and well mannered amid the constant ocean gusts alongside Australia’s pristine New South Wales eastern beaches.
The bike was smooth and extremely compliant, even on Shimano’s R500s. But it wasn’t until after a week of riding and a subtle wheel substitution for a pair of American Classic 420 Aero 3’s where the bike really showed off – so imagine what a set of Zipp 404 or HED Jet 6 Plus would do.
The previous model, now called the P2 Classic, was originally fitted with the Shimano Ultegra groupset and a 105 version of the P2 Classic is available in Australia for $2,300.
While a bit costlier at $3,700 compared to competitors’ entry-level offerings, the all-new Cervélo P2 is a far cry from ‘entry level’ as this still relatively inexpensive time trial weapon packs a lot of bang for the buck.
+ Seven frame sizes available offering a relaxed position and comfortable ride for a age-group triathletes of various shapes and sizes
+ Trademark good looks and forward-thinking frame design compatible with all current and future derailleur and brake systems
– High stack height may not be low enough for uber-flexible and ultra-competitive triathletes looking for aggressive aero positioning
– At $3,700, Australian RRP is a bit pricey for an ‘entry-level’ tri bike fitted with a potpourri of Shimano 105 / FSA / Profile Design components
SPECS
FRAME AND FORK
Size tested S (51cm)
Sizes available XXS 45 (650c), XS 48, S 51, M 54, L 56, XL 58, and XXL 61
Weight as tested 8.82kg
Frame: Cervélo carbon
Fork: Cervélo FK41
TRANSMISSION
Crankset: FSA Gossamer BBright 50/34
Bottom bracket: BBright PF-30
Cassette: Shimano Tiagra 4600 10 spd 11-25
Chain: Shimano Tiagra 4600
Derailleurs: Shimano 105 5700
Shifters: Shimano Dura Ace tip shift
WHEELS
Front: Shimano R500
Rear: Shimano R500
Tyres: Schwalbe Durano S
Wheel weight: Front 822g, Rear 1078g
OTHER COMPONENTS
Stem: Profile Design Aris OS
Bars: Profile Design T2 Wing base bar and T4 Wing extensions
Headset: FSA IS2
Saddle: Prologo Kappa
Seatpost: Cervélo Aero SP14
Brakes: FSA Gossamer Pro
Brake levers: Profile Design ABS AL
