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I can’t say I’ve ever looked at the dew point before, but I like having a more defined goal for hotter days. Thank you both for your feedback!
Wow, thank you for sharing such a comprehensive race report! So many things to learn from your reflections, but the one that hit home for me was training like a princess. I have known that I need to get outside more, but have been making excuses and relying on the trainer and treadmill far too much. Between my trainer shredding my back tire last week and this princess check, I have 8 weeks to go and you may have single-handedly saved my race. Thank you!
I think I’m going to be in Denver, but if that doesn’t end up happening that sounds great!
When I looked out my window this morning, I saw the Armed Forces Cycling Classic taking place. Allows you to go at your own pace, and you do as many laps as you can fit in the allotted time. Obviously too late this year, but a good race to keep in mind for the future!
For the 5-10%, I was referring to the percentage of an easy workout that I would be running versus 90-95% I would be walking. But I think what you said was true also, if I’m walking/jogging my easy workouts in zone 3, probably only 5-10% of my total workout time would be in zone 2. I’ll redo my run test during my next short workout. Hopefully having a more accurate number will allow me to run longer and walk less in zone 2, and as my training continues these percentages will begin to swing in the other direction.
Thank you for the detailed feedback and pointing me towards the activity specific threshold values rather than the overall one. Hope to see some people at the run clinic!
I was guessing based on the Garmin zones that “easy” was zone 2, but in doing my third scheduled run at the above pace, I would estimate if I stay within zone 2 I am only running 5-10% of the workout. After reviewing the Athlete’s Guide, it looks like easy is in zone 2.
I did the LT tests. For the bike, I felt comfortable that it was a fairly accurate assessment. For the run, I don’t think my first attempt went well. Running is my weakest discipline of the 3, and I was concerned about consistent pacing for 20 minutes. About 5 minutes in I increased my speed. While during the bike LT test I felt like I could not go another minute, I took the advice in TrainingPeaks description that the run should be at an 8-9 and a common mistake is that people run it too hard. In addition to the pacing issues I had with the run, I also know it’s inaccurate because it’s 3 bpm lower than my bike LT.
With that being said, I just remembered that I couldn’t find a place to enter my run LT on TrainingPeaks. I entered my bike LT and I didn’t adjust it with my run LT for this easy workout. (Do people just switch their numbers out based on the workout they’re completing?) So my heart rate zones were actually slightly higher at my bike LT numbers.
Do you recommend doing another LT test before it is scheduled to try to get my zones right, or will that throw off my recovery by pushing too hard on what is scheduled to be an easier workout? Should I run that 20 minutes at a 10 or an 8-9?
Using perceived exertion on the easy run, I was in between able to speak full sentences and difficult to have a conversation. This is my first time using heart rate training. I bought my Garmin watch after the HIP kickoff meeting and have used the last couple of months trying to become familiar with it, remembering to log workouts, and getting all apps synced up together. So while I’m practicing and working on lowering my heart rate, would I be correct to assume heart rate is paramount regardless of the walk/run ratio?
Thanks for the feedback!
I’ll share what I picked up from the run clinic. During the previous run clinic, they kept referencing that your arm swing should be from “nip to hip.” I can’t remember what the demonstration looked like, but I interpreted that to mean that your hand would be crossing across your body up to your chest and then diagonally down to the hip. In this run clinic, Coach AJ shared that she recently did a marathon and when she reviewed the pictures she saw her form was breaking down and her hands were crossing in front of her body. The arms should be going straight out in front of you and straight back without any crossover.
Just wanted to share in case anyone else misunderstood that!
I was planning on doing the open water race but not the triathlon on Sunday. Can we still attend the clinics on Saturday as part of the HIP or Escape from Saigon Open Water Race, or are the clinics only open to those participating in the triathlon?
Hi Liz!
I’m also looking for a bento box, and the one I’m leaning towards is the large profile design e-pack that Coach AJ also recommended. Can you share which one you have, and what about it you don’t like? It’d be good to also look out for features/designs that do not work well. Thanks!
Since my race is in September and my training plan hasn’t started yet, I’ve been working on pre and post workout food/drink. One hour before a workout I’ll have 4 ounces of orange juice and 16 ounces of water. After working out I’ll have 6 ounces of tart cherry juice, a protein shake blended with frozen berries, and as much water as I want. I can’t remember how much tart cherry juice the nutritionist said to have or when, so if somebody knows please fill me in!
Congratulations Cindy, what an accomplishment through some very tough circumstances! Thanks for sharing your knowledge and experience with the group 🙂
I didn’t see the post until after I slept in that morning! Ended up going for a ride along the water on the Virginia side but it was really windy. If I can plan ahead of time I’ll join in sometimes 🙂
