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Showing most liked content on 05/10/17 in all areas

  1. 7 points
  2. 4 points
    It's a long race. And so you hold it up to yourself closer to the event, so that the very girl you need most, 'endurance', is not left far behind. Contrary to popular belief, you give up endurance before threshold/speed. Brett is (unless he's changed since I was involved with him) a big fan of still running 2h the weekend before (but easy) and biking 4h...but DEAD easy/slow (a regeneration pace eg. '25kph') at 5-days before an IM. I still had Michael Fox doing 24h of training at 2-1 weeks out, and 'long' over the weekend 1-week before his break-through race at IM Cairns (6th in 8h11m in a very tight finish, and with a 2:51 marathon)....and this was only 5-weeks after he was 4th at IMOZ. After a 10-day recovery block, we went straight back to full volume which, given he works 4-days a week, is closer to 30h a week than 35-40h. Frodeno: I’ve gone from calling it a taper to a race prep. This is because I still train a fair bit even during race week (20-25 hours) and tapering has become associated with resting/sleeping, and hanging out at a coffee shop too much, which I can’t wait to do after race day. The key is to “keep the engine running” and doing that just enough to still rest and recover from the hard weeks prior. The training routine stays much the same but in a reduced version—shorter sessions, shorter intervals but same intensity. Ryf: My taper begins six days before the race. So, the volume and intensity is still quite high until then. To finish off the block, I do a long run and slow long ride about four to five days [before] the race. After then, it’s all short to give the body a chance to recover, freshen up and fill up on energy. In my experience it's a mistake to think you can't impact form in periods well shorter than popular belief. I mean, at the end of a training camp, athletes can be going better on days 8-10 than when they started, despite the load of the preceding days. I laugh when I hear people suggest that at 4-5 weeks out from IM, the 'work is done'. That's a crock of shit. You can have a HUGE impact in that space, eg. coming off lower volume then doing 2-3 weeks of miles. And you can also give away your 'long' endurance form aplenty by trying to 'sharpen the blade' in the same period, by cutting too aggressively and adding too much speedwork. My own approach is to consider the 6-2 weeks (10-days) from IM period THE key period.
  3. 3 points
    Why don't you just get a room with a bath and then it would be just like the endless pool at home?? I'd have thought anything longer than 10m would be giving you agoraphobia
  4. 3 points
    I would hazard a guess that those graphs would also correlate with the increase in mechanization, the uptake in TVs and cars, increase in office style work, and generally greater sedentary lifestyles. Not saying either is wrong or right, but probably a little from column A and a little from column B
  5. 3 points
    At last some input from someone who can actually do it - understands what's right or wrong from experience About five years ago Plazbot posted his two week out of Busso workout which I had set for him - he was running 20 x 1km repeats off a 4hr bike - someone on here got on and said "it doesn't make sense to do a workout like that two weeks out" - history shows us that Plazbot went to Busso two weeks later - went four hours faster than one year before and did around 9.50 If coaches had to write programs that "made sense to the learned men of Transitions" we'd all be happy with 14hrs - some are not
  6. 3 points
    Within running distance? Does that mean anywhere between Woolongong and Newcastle for you?
  7. 2 points
    I don't understand the Strava mentality at all, never been on it or even looked at it as far as I can recall. What I am confused about though is term 'stealing', if a rider rides faster over a segment (and it's legit) how can that be stealing? Surely it's just a case of 'try harder next time' ? Folks just need to pin an actual number on and have their arse handed to them in the real world. Geez these beers taste good.
  8. 2 points
    I wish someone would steal the apostrophe in the title of this thread.
  9. 2 points
    A woman on Strava has blocked me because I made it my sole ambition in life to take all of her QOMs Now I have almost 200 and she has less than 20. Soon I will own every QOM on the island. Then, I will leave
  10. 2 points
    Or you can run there from the airport! Definite +1 one for the Price Alfred Park Pool. It used to be right next to my office but we've moved. My day was made today because I got a chance to go back there. It's beaut.
  11. 2 points
    Easily both the funniest and saddest thing I've ever seen on Strava.
  12. 2 points
    The 1k efforts are at Ironman race pace. So if you plan on running race day at 5:15 run them at that. Not 3:50 pace. It's not like AP came up with this workout. It's stolen from Dave Scott. I believe he has been round longer than AP and knows a bit more. He could also beat the Germans in Kona. Unlike AP
  13. 2 points
    It’s a bit of hike without a car and traffic is shite anyways. That’s the pool that my three granddaughters are enrolled to learn to swim. Which is the other problem - the 25 metre pool is often fully booked by learn to swim classes. I reckon 50% of all kids growing up in the inner south west learn to swim at Col Jones ...
  14. 2 points
    2 weeks is defo enough time to get an adaptation from a workout IMO. You need to be so fit that these sort of sessions don't beat you up, especially on the bike. It's not like he is time-trialing 170K either, at a guess. It's a long race, and you want to race fast on a low lactate and pulse rate...that comes on the back of the lactate clearance the miles and the lower aerobic work gives you, that supports any harder training you do, but also builds up the mitochondria and capillary numbers/sizes, whatever the scientific intricacies are...that makes you an aerobic animal. Given that the pro's typically know how to do their endurance training at more appropriate intensities than typical age groupers (and this also what helps them get the bigger volumes in), they keep it up to themselves closer to the race, to preserve/maintain adaptations, not let their lactate curve start to kick up because they are cutting volume, couch surfing and adding too much intensity, and to maintain their blood volume into the race. I know Brett used to keep some athletes moving more right into the races, often for their muscle fibre type (naturally slower athletes/no sprint speed more volume, the speedsters less) but also for their personality...keeping the nervous types moving so they think less and keep belief in their fitness level. The phrase "as long as they replace glycogen, I don't give a ****" comes to mind in reference to the training of even the day before the race. I don't know what Pete was doing in that 3h ergo/15-minute run session, but from what I have been told he is training to a 150HR cap or something which, in and of itself, doesn't sound like a particularly low HR for a circa 35 year old, unless he is a fast-beater (and also the reason why it's got me stuffed how the arbitrary 180 formula applies to people of the same age and health status, but with Max HR's and thresholds that are well different...in short...it doesn't). Michael Fox is 28, but if I sent him to a 150 pulse on the bike the kid would be driving hard and certainly only able to take a very low amount of volume at that level within his training week on the bike. Even on the run, the quantity would be limited. Going fast on fewer beats...that's the ticket. Back on topic, without the time to go back thru the thread, I think I recall a reference to 'Sweet Spot' in this ride. So #1 as above my understanding is the session was probably capped by HR. #2, if it WAS a designated so-called 'Sweet-spot' ride, which is marketed at 88-93% of 1h watts, but let's use 90% to simply....well, given the general rule of a 7% drop in power for each doubling of duration, then if the 3h ergo was done at that intensity then it would be very, very difficult/near impossible in the middle of a training block, when you consider that 90% watts should be circa 3h gun to the head TT watts. Lol. if it was 1h at that intensity of circa 90%, within a 3h ride...that's not going to kill him, but I don't know the power info her, or if he is holding a 150HR, then pulling back 20 beats, or at 150HR the whole way, what relative power level that 150 pulse equates to, if in using the HR he is chasing the pulse early and the wattage is subsequently high early then falling away as the the core temp/stress heats up as the workout goes on. I've got no idea and doesn't sound like anyone else does. Power data, from start to finish and intervals within, if any, would tell me more about the relative intensity/intensities of this workout. But I am pretty sure that given Pete's sensitivity, it was no near death experience. And if I was coaching him, it certainly wouldn't be his last long session before Kona because...#1 it's not long and #2 going off the HR it's a bit more than what I would call basic endurance intensity which, in dialing it back a bit, will easily allow a longer and less stressful ride or at least even if REAL long a different stress and one you can actually recover even faster from, and thus keep such sessions up to yourself closer to the race.
  15. 2 points
  16. 2 points
  17. 2 points
    I’ve no idea. But you’ve no idea about Jan Frodeno’s 170km session either. From a physiological point of view I just don’t understand how you can say a training session very similar to the race will have no physiological benefit because it is somewhat close to the race.
  18. 2 points
    it's just a symbol of today's society where everything is someone or something else's fault blaming obeisty on genetics or as a disease is flipping ridiculous , if that was the case why did it not excist 50 years ago genetics haven't evolved since then but our lazy , all scoffing , meme lifestyle has I will totally agree that some people are genetically predisposed to putting on more weight than others , I am one and we have a granddaughter who is one also (but this also hasn't just appeared in the last 50 years) she is a twin and one is thin and the other is solid , but we as a family work continually to keep her weight at bay , and thus will continue for everyday of her life she knows she is a bigger girl and accepts that she has to work hard (and it is hard) to keep her at a healthy weight every person has the ability to control their own weight by what they put in their mouth . It's that bloody simple
  19. 1 point
    I actually think he does
  20. 1 point
  21. 1 point
    No way mjk. Has no place on here , his posts are accurate , informative, modern and come from a wealth of knowledge over years of experience in tricathalon He is also one of the best coaches in the Buisness Also although he has raced Kona , madam pele whipped his butt that day and he has never posted his race times or his weight
  22. 1 point
    You're like one of those wasps that buries its eggs into a living spider. They hatch, eat the still-living host and eventually fly off to start the cycle again. Can we get Attenborough to film the final QOM?
  23. 1 point
  24. 1 point
    Mines longer than yours.
  25. 1 point
    We clearly need a Strava for fly-fishing. 'Flava' sounds legit. I'd have a shitload of KOFs (King of the Fishes), and be a deadset legend in my own lunchbox. Fighting the chicks off I tell ya. You think lyrca looks good, try a set of Simms Waders
  26. 1 point
    Just knocked it 2km there on the way home from work ...
  27. 1 point
    He has a dodgy groin when goose stepping.
  28. 1 point
    it's probably only 6km or so to run to sydney uni pool as well. outdoor 50m.
  29. 1 point
    Steal run KOM by riding your bike. Just at the speed slightly faster than the current one. Never smash the time or people will report it. Just by 1km/hr at most. It really pisses people off.
  30. 1 point
    You’re right. I was thinking about public transport options. Running there from Rydges is a good option, probably the quickest and safest way there actually lol
  31. 1 point
    I have never loaded anything on to strava. I actually don't have the means of recording it even.
  32. 1 point
    Why is 20x1km so bad? It is not like he running at 3 min km pace. I actually think it is a good workout as basically you are running 1km 20 times with some rest between which probably equates to running each rep with better form rather then 20km straight with faltering form
  33. 1 point
    Hefner helped start the sexual revolution? No, he exploited and deluded people, women in his stable and the male consumers. A warped view of female sexuality. Look to de Beauvoir through to Greer for the genus is of a revolution.
  34. 1 point
    I have 27 kom. I just drive around with my bike on the roof just slightly faster than the current kom.
  35. 1 point
    Love to see a weekly post by MJK on here Roxii. Great posting.
  36. 1 point
    The worst hypocrisy is from government. They'll preach that we're getting fatter and sicker but do little of consequence to fix it. They disdain at our poor health but are quick to recommend the 'heart healthy' diets where things like Cocoa Pops and Milo cereal get a heart foundation tick of approval. If that's not hypocrisy I don't know what is.
  37. 1 point
    You beat me to it. It's Elite Energy: It might be sanctioned by TriNSW, it might not They reserve the right to move the swim bouys mid swim There might be enough volunteers, there might not.
  38. 1 point
    Nobody needs a 60-minute threshold session. That's way too much load. I don't care what Coggan or the '2-4 x 20-minute FTP' people say. Even less so for Ironman. It's the near best way to kill your long endurance, though. There's another threshold lower than this that's a bit more important for a race of that distance, and jamming that farker up closer to the popular 'threshold' is in my opinion the real key to success over a race of such duration. Plenty of shorter distance athletes have a high 'threshold'...but less ability to control lactate on the way up to/closer to that threshold itself as the best long distance guys do.
  39. 1 point
    Yep - Portion explosion. Everything we order now is bigger than a couple of decades ago: slices of pizza, size of cup of coffee, cuts of meat, etc. Also - if you look at the size of your dinner plate at home to that of your grandmother's ..pretty much the size of their whole plate is the size of the inside/flat section of ours. We then of course fill our plates and therefore eat more, day in day out.
  40. 1 point
    Fair enough point, it just depends on the context - what he was doing around it. For example - if the following day was that 75-90 minute run at 6minute mile pace, it would make perfect sense in a race preparation/taper period. the answer may also lie in the actual composition of the efforts in that session. If that 4km run was done immediately following a 60 minute threshold or sweet spot effort (which in turn was the second effort, the first being a 75 minute threshold or sweet spot one) then that would make perfect sense as well - because that would mean PJ did 2 x 75 minute efforts, with the last 15 of the second one being a run ...
  41. 1 point
    I followed the government guidelines for about 15 years and gradually got fatter and unhealthier. I don't follow their guidelines now and have had few, if any problems for over 5 years. N=1 of course but I'm certainly not standing in line for the high carb, high grain, low fat diets. The silver bullet of low fat is a furphy. I can look around my office at all the fat bastards and they're the ones scoffing the 'recommended' low fat yoghurts, Nutri grains and muesli bars.
  42. 1 point
    No doubt, I also meant to put in with my earlier post that it probably also correlates to the availability and affordability of processed foods/ junk foods/ takeaway foods and other calorie dense foods, of every type.
  43. 1 point
    Possibly, but the most direct effect on our waistline comes from what we put in our mouths.
  44. 1 point
    I still think the Medicare Levy should be indexed to (preventable) health status. Obesity, smoking, type 2 diabetes all preventable diseases that will increase your reliance on the health system should increase your premium.
  45. 1 point
    They are doing it. There's ads on every night about "that fat around your organs" and "your results don't look normal". There's also the anti-smoking ads. The problem is that these are token gestures - highly visible but unlikely to make any great difference. The entire system for health recommendations needs to be re-assessed by independent bodies with no vested interests. It's pointless having Kellogs sponsor surveys into what constitutes a healthy breakfast. It's been apparent for the last 40 years we have done something seriously wrong with our health recommendations and the government - and more importantly the medical community - need to take up the baton, admit they got it wrong, and rewrite the guidlines. My guess is that health costs will continue to be the greatest burden on both society and the treasury and someone needs to have the balls to make changes that will fix it.
  46. 1 point
    Mine gets picked on at times too, for the opposite reason. You've met him Ex. He also hasn't had his growth spurt yet where many of the boys in his class stand a head or more taller now. But it has always been a fight to get him active. I'd hoped he'd take after me, but he's like my wife. My daughter is a different story, her shadow disappears into cracks in the sidewalk. My wife pretty much started gaining weight from when we started dating (so it's my fault). Over the years she's had/got multiple conditions that can affect weight and her ability to be mobile. She's on disability now, and has been paid out on two tpd claims, and insurance companies really like giving out money easily. While she was still working but had gained a lot of weight and was (unbeknownst to us getting sicker) it got to the point that the only way I could get her to do something about it was to threaten to leave (which torments me to this day as we know it wasn't really her fault, but we didn't know). Rather than the usual things, I could do the Wesley Hospital had a weight loss clinic with a base in Toowoomba, so we contracted her to that. Included was regular visits with nutritionist, psychologist, and exercise physiologist. She struggled with the exercise, and even with their help she continued to gain. Once her first diagnosis' cam through they released her from her contract as they knew it wouldn't help. She's never been into softdrink or biscuits. She drinks water or coffee, and eats only really one meal a day with a little bit for breakfast. I do all the shopping and she doesn't have much around in snack foods. I've pretty much given up hope things will change be for her. What worries me most is that our son sees her doing nothing and is following her lead rather than mine. But I have no clue what we can do for her anymore.
  47. 1 point
    Sounds awesome, I'm selling all my clinchers.
  48. 1 point
    Same, PJ has been training the house down. Can he go sub8 hours?
  49. 1 point
    lol this isnt slowtwitch
  50. 1 point
    Yet every year on Sept 11, they stop and name the 2000+ victims..but these 11,500 seem to die in vain? and if you read, in most recent years there are 33,000 plus deaths due to guns in the US. If 33,000 died driving on a particular road, or using a home kettle, or eating a certain food, they'd do something about it. 11,500 deaths due to guns in 9 months.... and...nothing.