Djproulx Member

Easy 3 mile trail run yesterday. Traveling to Florida for vacation today. Planning to get in 150 miles on the bike, plus a few swims and runs this week.

No time to swim at lunch yesterday, but squeezed in a 35 minute easy trail run last night. Legs were still a bit fatigued from strength/bike on Tuesday, so I went easy. Second trainer session of the week this am. Three twelve minute rounds each consisting of two strength exercises and a quick cardio blast (:30 ropes,…

Outdoor ride last night with two other guys. I struggled to stay with them on the climbs, since they’re both strong climbers who were riding their road bikes vs my Tri bike. We got 30 miles in at a 17.4mph ave. (180watts) That’s a notch more intense than most of my early season work, but I needed the push. Hope to swim…

Circuit work in the gym today. Three rounds of 1:00 on/:30 off rounds of goblet squats, assault bike, TRX rows, TRX skull crushers, weighted lunges, mtb climbers on sliders. Finished with four rounds of core work done as :40 on /:20 off alternating between bicycle crunches wearing resistance bands into Swiss ball fallouts…

Rest day today. @Mike - my sister had foot surgery for reducing the debilitating effects of bunions l, so I’m familiar with the painful process to get foot correction. Glad to hear that the worst may be over. Hoping to ride outside tomorrow. Spring has been playing it cool here so far.

First large group trail run of the spring today. Ten of us met up and ran 5 miles over some local MTB trails at an easy pace. Saturdays are hard effort days for most of the group, so Sunday runs are social affairs. Walked the steepest climbs and ran the flats and downhills. No wind really helped.

@MikePfirrman - wishing a speedy recovery to your wife…. Sunny and very windy today, but decided to ride outside anyway. Full winter gear- skull cap, neck gaiter wind vest, tights, gloves and shoe covers. Needed everything I wore, since the wind would not quit. Two of us went for 30 miles @ 16.1mph pace. The wind was…

Morning strength work with trainer, then 55 min indoor ride last night. After 10 minutes of warmup output, 8x5 minute blocks, each done as :30@240w/ then 4:30@160w. Lap swim at noon today.

Gym session this morning was a high rep affair. Bunch of different movements done as 20 reps x 2 sets. The sets of hamstrung curls done by lying on back, holding a bridge and using sliders to extend and retract legs almost killed me. ;) Will do a Zwift ride tonight, probably from the FTP Booster series.

I'll echo what others have suggested, since the answer really is "it depends". And for most people who are not performing high volume/high duration endurance type activities, merely being aware of your thirst and salt cravings is adequate. For the folks who perform significant duration workouts, such as long runs/rides,…

Got outside for a very easy 35 minute run/walk on a local trail. Took my Labrador out to run with me, knowing that we would stop running when approached by other dogs/owners. Sure enough, seeing others on the trail provided a few walk breaks to be sure I didn't overdo the run. No calf pain or soreness, so I should be able…

We believed the weather hype and three of us got outdoors for a first training type effort today. The conditions turned quite a bit cooler and windier than expected, but we squeezed in 38 miles before dark. Nothing crazy for intensity, since I did both strength and indoor riding yesterday. My legs felt fresh once I got…

Yes, the same idea applies to cycling. For example: During an 8 week training build, if your long ride or run day was on Saturday, you could simply lengthen that workout by say 10%(a guideline) during week 2, and again on week 3, then on week 4, maybe you take a recovery week(slightly less volume/intensity). Then increase…

Lots of time for you to be well prepared and have a great first race. Running: You don't need to run every day as you get started. 3-4 days/week are fine. Rest days are important to avoid injury. Also, a run/walk approach such as you are doing, is helpful as you build endurance. Don't worry about speed. You should be able…

Trainer session this morning. 8 minute rounds of two paired movements (one upper body, one lower body) then a short cardio blast on assault bike, skier, sled, etc. Felt pretty good. Did a 70 minute club ride on Zwift tonight. Commiserating on Discord app during climbs helped to pass the time. Its supposed to be 60 degrees…

OP, that duathlon sounds like a blast!!! Given your current running, biking and strength work, this should be right in your wheelhouse. You've received some good suggestions from folks already. I'd be glad to comment further, based on a bit more input from you. A few questions: 1. How long until race day? 2. What is your…

As others have mentioned, this goal appears unrealistic and unhealthy. Without more details, its hard to offer many further comments. I can tell you that even long time exercisers don't keep up a two per day routine without a break. To do so is inviting excessive fatigue and also risk of injury.

@MikePfirrman Those 8 minute intervals must have been tough. Most people can hang on pretty effectively during high intensity blocks that are 1-2 minutes, but beyond that, they seem to last a lifetime!! 8 minute blocks allow plenty of suffering time. I'd bet that you'll really notice increased VO2 after a few of those…

I got an ok from the chiropractor to resume riding, so I took an easy outdoor spin for an hour last night. Strength session this morning, then maybe a hike later. No running quite yet, will give it another week. Sixteen weeks to race day, so staying healthy is my most important training goal.

swam yesterday, gym session this morning. Chiropractor said no bike or run for a few days. Will have to swim instead.

I'm quite a bit older than you, but your story resonates with me. Ten years ago, at 54 years old, I realized that I was working myself to death at a sales job that required both long hours and lots of travel. At 5'7", my weight had ballooned to 235lbs. I was sedentary, sitting at a computer on endless conference calls day…

I have a Kuat bike rack and LOVE the thing. Believe its the Sherpa 2.0 We typically carry my triathlon bike and my wife's Townie on trips. The 2 bike model is reasonably light, fits in the 2" receiver on my truck and my wife's Jeep. Folds both up and down. Very handy to have ability to drop rack at an angle with the bikes…

Short swim during lunch hour yesterday. 1300 yds, mostly as 100's. Strength with trainer this morning. All the usual stuff: inchworm/pushups, dumbell flys on Bosu, Goblet squats, etc. Will ride the bike tonight, maybe even outdoors. Can't seem to shake my calf issue. Just walking the dog in the woods on Sunday caused…

Rode the FTP test on Zwift, finishing exactly where I had set my FTP prior to beginning to use Zwift. 1:13:00 workout, with the 20 minute threshold test occuring after 35 minutes of warmups. It might not have been my absolute best test effort, but close enough for now. I need to research my results, since my Garmin power…

WOW! Knowing how difficult it is to go from the "middle of the pack" to the pointy end of the spear in competitive endurance stuff, I'll second @Mike's comment. Well done!

Just adding to the comment from @sijomial above, I can tell you that calorie estimate seems high based on my experience. I'm not an expert, merely an intermediate level swimmer, but I've done quite a bit of volume training for races. My calorie estimates are tracked on my Garmin device and are quite a bit lower. I also…

This week has been geared towards preparing for my first FTP bike test of the season. Did a lap swim this morning and will do an hour trainer ride tonight. I"m keeping my normal strength sessions and swim volume, but only modest bike work. The goal is to have fresh legs on Saturday morning.

Hmm, I've never heard of EXR rowing, but I guess it makes sense given the rise in Zwift's popularity. Even though we are both self motivated, I must admit that the "group" aspect of Zwift provides a bit of a lift. While I'm not adept at real time interaction available via the Zwift companion app, I do like the voice…

@MikePfirrman - 90 is hot! I'm still riding indoors for a while. Will ride in Florida in April, but until then, cold weather gear will be needed. Re: sizes, I'm down a notch on the belt and a medium shirt size all day long, but in skin tight cycling/tri gear, I'll always wear the Single Big Boy size, lol. Gym session this…

I remain slowed by a cranky calf. It felt Ok to ride indoors on Friday, ok on elliptical Saturday, then inflamed by walking over crusty snow pack on Sunday. Ugh. Guess I'll have to be patient and resist the urge to return to hiking/running until I've done some rehab exercises. Rode a Zwift workout under one of their 70.3…