EPT
)Running/Cycling Thread - 2015 Edition - Page 25
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VHbb
689 Posts
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Jetaap
France4814 Posts
On October 30 2015 21:16 VHbb wrote: I've met a few people from Grenoble and all of them talked to me about the very nice bike routes around the city.. I'll have to visit one day (plus I imagine it is a nice city by itself )Not that much to do in the city itself, but if you like cycling, trail running, rock climbing, mountaineering, speleology... it's an amazing place to live in Last time i rode my bike i was a bit curious so i got myself a blutooth heart rate band and synced it to strava. I don't know much about these things, but i averaging around 165 bpm while i was climbing. I'm 25 so my theoretical max should be 195bpm, and my resting rate is around 55bpm, i see a lot of things on the internet so it's a bit confusing. On these kinds of climb (1000m, around 10%), what bpm should I aim for? I felt like I could have gone faster, yet according to what I see 165bpm should be around the max bpm i should go for... I know it doesn't really matter, but as I said, i'm curious :D | ||
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L_Master
United States8017 Posts
On November 06 2015 07:01 Jetaap wrote: Not that much to do in the city itself, but if you like cycling, trail running, rock climbing, mountaineering, speleology... it's an amazing place to live in Last time i rode my bike i was a bit curious so i got myself a blutooth heart rate band and synced it to strava. I don't know much about these things, but i averaging around 165 bpm while i was climbing. I'm 25 so my theoretical max should be 195bpm, and my resting rate is around 55bpm, i see a lot of things on the internet so it's a bit confusing. On these kinds of climb (1000m, around 10%), what bpm should I aim for? I felt like I could have gone faster, yet according to what I see 165bpm should be around the max bpm i should go for... I know it doesn't really matter, but as I said, i'm curious :D HR varies massively from person to person. I've got one friend who is 19 and his threshold HR is a smidge over 200. Max is like 220 or something. Another teammate is 25 or something and his max HR is just 170. Threshold closer to 150. 1000m is a good climb, should be somewhere between 40 and 60 minutes, so more or less at threshold is what you would be aiming for. However, without knowing max that is a shot in the dark. Is you really want to make use of HR it's best to figure out both your max and threshold HR. Max basically means doing some hard repeats, then at the very end of the last hard repeat you go all in sprinting to empty the tank and then take the highest HR you see. Threshold HR you can get from finding an approx 1hr climb and go up it as hard as you can. HR near the end is threshold HR. Or if that's a little too demanding/impractical you can get an estimate if you do 2x20 min repeat w/5 min recovery, HR at the end of 2nd 20' interval would be roughly threshold HR. From there you can just check the cycling HR zone charts and figure out where HR is. All that said, I think when it comes to riding/running, it's still best to run by feel. HR can vary quite a bit day to day depending on many factors. Some days riding I will be at 135bpm and it feels like crap, other days I might be going 150bpm at similar effort and it feels great. Where HR is nice is for picking up patterns in training, or if you have high HR and feel like crap it's usually a good indicator that taking the day easy or off is in order. | ||
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L_Master
United States8017 Posts
Almost lost it last 2 weeks with the eating as well, was getting up there towards 40-50% calories coming from pure junk food (cookies, candy, soda, etc.) and binging pretty hard some days. Realized I was about to throw away my whole build up and really forced myself back into super clean eating mode starting Monday to bring the insane sugar cravings under control. Put on about 3lbs in 2 weeks, so not particularly good, but didn't totally shoot my sub 17 chances in the foot. Gotta be focused from here on out though if I want to make that happen though! | ||
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Malinor
Germany4721 Posts
Today was day 147 of my 180 days daily running project. Which will probably be extended to 250 days soon. It is awesome, running in the morning by now feels totally normal to me. Hopefully it stays that way (which is basically what this project is all about. On tuesday I broke my 1km PR, from 4:10min to 4:05min. I didn't feel particularly well, so I am looking forward to break 4min really soon. I am hovering around 100kg right now and the scale is starting to move slower. 100kg seems like a weight my body is pretty comfortable with, I have struggled with that mark everytime. But I really want to go to at least 93kg. Eating less is just really, really hard. In general my speed in normal training runs increases gradually and I am able to run 75km-80km every week below 6:00 pace on average (which is a very crude indicator but anyway). My slowest runs are now around 6:40pace. Before my 'project' this was my average training speed. Al in all pretty good Progress. | ||
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Jetaap
France4814 Posts
On November 06 2015 17:23 L_Master wrote: HR varies massively from person to person. I've got one friend who is 19 and his threshold HR is a smidge over 200. Max is like 220 or something. Another teammate is 25 or something and his max HR is just 170. Threshold closer to 150. 1000m is a good climb, should be somewhere between 40 and 60 minutes, so more or less at threshold is what you would be aiming for. However, without knowing max that is a shot in the dark. Is you really want to make use of HR it's best to figure out both your max and threshold HR. Max basically means doing some hard repeats, then at the very end of the last hard repeat you go all in sprinting to empty the tank and then take the highest HR you see. Threshold HR you can get from finding an approx 1hr climb and go up it as hard as you can. HR near the end is threshold HR. Or if that's a little too demanding/impractical you can get an estimate if you do 2x20 min repeat w/5 min recovery, HR at the end of 2nd 20' interval would be roughly threshold HR. From there you can just check the cycling HR zone charts and figure out where HR is. All that said, I think when it comes to riding/running, it's still best to run by feel. HR can vary quite a bit day to day depending on many factors. Some days riding I will be at 135bpm and it feels like crap, other days I might be going 150bpm at similar effort and it feels great. Where HR is nice is for picking up patterns in training, or if you have high HR and feel like crap it's usually a good indicator that taking the day easy or off is in order. Thanks, weather should be nice next week so i'll try this. You seem to be quite interested in sport physiology, do you have any good reference, online if possible so i could educate myself? ( after all i'm training to be a doctor, so i should learn about these things ^^). To malinor: congrats, looks like some very solid progress, i'm sure you'd be a beast a 93kg! | ||
GrandInquisitor
New York City13113 Posts
I told her she should sign up for this race next. She was not amused. | ||
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L_Master
United States8017 Posts
On November 11 2015 04:43 GrandInquisitor wrote: My wife finished the NYC Marathon. I told her she should sign up for this race next. She was not amused. That's not too bad. Should only take 2-4 weeks! | ||
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Blisse
Canada3710 Posts
I ran 9km in about 50~minutes, was doing my normal 5km but felt good enough to run a bit more and just chose another route. Thought I was doing 10km but after calculating at home it was only 9km. Still really happy because I felt like I could've added on another km and felt just fine. I didn't keep track of the time leaving but I messaged my friend before running and checked the time when I got back and screamed at my friend about what time I sent the message haha, was well under an hour. Background, I got fat last year/half-year, added 15lbs of basically fat pushing me to 190lb at 6'0, used to try to run but never seriously because of respiratory/stomach/knee problems. Been a lot more active the last 2 months, mixing in running with lifting, bouldering, skating and archery. Ran 7km once 2 weeks ago, otherwise never run more than 5km or 30 minutes in my entire life... Really happy with my progress :D Hope to run a half-marathon at some point in the future, and a full marathon if I'm still running by then, hopefully I'm on a good track Also hoping it's normal that the days immediately after pushing it (like today after I did the 9km outlier run yesterday), my legs feel really stressed the first 15 minutes of the run, then loosen up a bit, but I run a bit slower. Hopefully that's normal? | ||
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L_Master
United States8017 Posts
On November 18 2015 14:35 Blisse wrote: PR yesterday :D I ran 9km in about 50~minutes, was doing my normal 5km but felt good enough to run a bit more and just chose another route. Thought I was doing 10km but after calculating at home it was only 9km. Still really happy because I felt like I could've added on another km and felt just fine. I didn't keep track of the time leaving but I messaged my friend before running and checked the time when I got back and screamed at my friend about what time I sent the message haha, was well under an hour. Background, I got fat last year/half-year, added 15lbs of basically fat pushing me to 190lb at 6'0, used to try to run but never seriously because of respiratory/stomach/knee problems. Been a lot more active the last 2 months, mixing in running with lifting, bouldering, skating and archery. Ran 7km once 2 weeks ago, otherwise never run more than 5km or 30 minutes in my entire life... Really happy with my progress :D Hope to run a half-marathon at some point in the future, and a full marathon if I'm still running by then, hopefully I'm on a good track Also hoping it's normal that the days immediately after pushing it (like today after I did the 9km outlier run yesterday), my legs feel really stressed the first 15 minutes of the run, then loosen up a bit, but I run a bit slower. Hopefully that's normal? Nice stuff, sounds like your off to a solid start! And yea, it's normal to be a little stiff at the start of a run after a hard workout the day before. Running slower after is probably more you adjusting to being tired and backing it off a bit as a consequence. | ||
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Clazziquai10
Singapore1949 Posts
I'm like super irritated when shit like this happens, and in fact that isn't the first time this had happened. The last time I ran anything more than 12 miles I experienced something similar as well. Any tips on how to deal with this?  | ||
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L_Master
United States8017 Posts
Splits of 76, 77, 76, 76, 76, 75, 75, 74, 74, 74, 73, 70. Those last four reps were brutally hard the last 200m, but made it through. Next race is the hilly Turkey Trot this Thursday | ||
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Striker.superfreunde
Germany1119 Posts
I consider this a huge win  as i started just a month and a half ago. 10k sub 60 and going Just wanted to share cause it feels amazing!  @L_Master  | ||
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N.geNuity
United States5112 Posts
Re clazz: i havent had too nany lingering effects for hours post-run but recently like 4 of my last 8 10-12 mile runs i've been having some stomach issues like immediately after or at tail end of the run. I've never really done longer runs and never had problems before, and it makes me worried in my planned step to marathon But with the winter time i'm doing intervals on the dreadmill so should be lower mileage (not that i was high mileage--never went above 50 miles for a Monday to Sunday time period) | ||
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Jetaap
France4814 Posts
On November 25 2015 09:45 Striker.superfreunde wrote: After stucking at 5:30 for a couple of weeks i managed to beat 5:20 (even 5:10) @ 5k I consider this a huge win as i started just a month and a half ago. 10k sub 60 and going Just wanted to share cause it feels amazing! @L_Master Congrats! Sub 25' 5K should come soon enough . | ||
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mtmentat
United States142 Posts
10K last weekend was won by over a minute (chip time) but received 3rd gun time. Stomach issues kept me in the biffy line past the start of the race. >.< Fun to run it from behind, though, good experience and technical challenge (slippy course). Hope you're all warm, well-fed, and able to get out for a run over this holiday season! | ||
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VHbb
689 Posts
I've been trying (with success!) to run 3+ times per week (usually 1 easy 10k, 1 faster 10k, 1 faster workout, 1 long run on the week-end) from the beginning of October until now.. it's not the time to give up! Also, I should find a race in January so that I have a definite goal (half-marathon) in mind.. Hopefully I'll be able to do something tomorrow and Saturday, though I have friends visiting and staying at my place so it will be tricky Sorry for venting, how is your training going ? | ||
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VHbb
689 Posts
Question: I see many of you use Strava (and I actually subscribed to the TL list), can I upload my runs/times/distances manually even if I don't have a GPS tracker, or do I have to use some sort of device (like GPS) to dump the data on Strava? Usually I run with a very basic watch to take my time and I measure the distance I will run on a map before starting (very old school )ciao! | ||
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mtmentat
United States142 Posts
On December 04 2015 20:41 VHbb wrote: Luckily today I got my morning run (finally..) Question: I see many of you use Strava (and I actually subscribed to the TL list), can I upload my runs/times/distances manually even if I don't have a GPS tracker, or do I have to use some sort of device (like GPS) to dump the data on Strava? Usually I run with a very basic watch to take my time and I measure the distance I will run on a map before starting (very old school )ciao! Yes, you can manually add a run to Strava - it'll just ask for the distance and "type." Good job getting out the door, I've hit a winter lazy streak myself. Watching results come in from NF 50mile yesterday was pretty awesome, though: should keep me inspired this coming week! | ||
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Malinor
Germany4721 Posts
https://www.strava.com/activities/445300884 It was a 3,3km round course and during the last round I had to lap so many people, that definitely cost me some time. Besides that, my body felt pretty average and I feel like I gave it my everything and didn't leave much in the tank. So that time is pretty much what I can race on a normal day over 10k The race "finished" at 9.95km / 47:09 on my Garmin, so I walked through the end zone for 50m to get a 10km time for Strava ;-) ... it was so crowded, the last 50m took me 24seconds. My weight is stagnating just below 100kg because I am simply eating too much. On the one hand that really pisses me off, on the other hand I could probably break 45min just by losing those damn 10kg that are left. I really need my act together eating wise, it is just hard. | ||
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