Iron-Voodoo
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@JK said in Iron-Voodoo:
@voodoo said in Iron-Voodoo:
@scribe said in Iron-Voodoo:
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
I haven't had a bike fit in years - not since the bike shop did some assessment for size when I bought my current ride (so never actually a proper fit). I have a roadie, Focus Izalco, a few years old with clip-on aero bars - to be fair, I don't really use the bars much as my gut makes it a bit uncomfortable :beaming_face_with_smiling_eyes:
The 2 x rides I did around Orange the other week I had to do with only the small ring - so was great for getting my cadence up, but probably not optimal for performance...I wondered if that might have contributed to the knee issue too. I have since had the shifter replaced, I'm back to all 22 gears
is that bike 2 x 11? I dont know much about those lycra carrying style of bikes
Yep, 11 on the back and 2 on the front for 22. Having just the small ring didn’t matter on the climbs but it was average on everything else
And we all know you wear Lycra on your bush-bike
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@voodoo said in Iron-Voodoo:
And we all know you wear Lycra on your bush-bike
Dont need no lycra to attract the ladies when ya look like this
@JK said in Iron-Voodoo:
@voodoo said in Iron-Voodoo:
And we all know you wear Lycra on your bush-bike
Dont need no lycra to attract the ladies when ya look like this
So very true.
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Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
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Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
Ginga facial hair should be illegal.
People tell me that all the time, luckily it’s starting to go grey.
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Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
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@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
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@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
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@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
a most welcome diversion
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@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
a most welcome diversion
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OK, 2 weeks later.
Had a go at Dry Feb, didn't go so well. Have been better on the food intake though, down to 98.5kgs this morning - another 6kgs to go ideally.
Training a mixed bag:
- Have done a couple of 10km runs at c. 5:05/km pace - it's been bloody hot and humid so not ideal for anything longer
- got on the trainer once and had the same knee/quad issue the next few days - so having to dial the riding right back, will be starting 30 minute sessions at low power and building slowly
- Swimming plodding along, trying to get to squad once per week (c. 3km drill sessions over 75mins or so)
This week will be short run today (Edit - complete, 5.5kms @ 4:37/km), swimming squad tomorrow morning, short ride on the trainer Thursday, then a long run Friday/Sat. I need to slow the runs down to closer to race pace and get the endurance up - will aim for a 90min run this week at about 5:20/km I think
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Decent week just gone:
- 2km in the pool last Monday, slow as hell, but getting through it
- put some pace in the legs with a 5.5km run Tuesday at 4:37/km - nice to run quicker again
- swimming squad Wednesday, 2.7km of drills and a pathetically slow 100m time trial - I was the last finisher in the entire squad with a 1:50 :beaming_face_with_smiling_eyes:
- Thursday was a 7.5km run on grass and trails while my daughter did her running squad, 5:26/km
- Friday rest day
- Saturday I spun the legs out on the trainer, nothing crazy, but felt OK so I think I am ready to pick that up again
- Sunday was a 15.3km run at 5:15/km - nice to lift the distance, felt Ok though am sore today
Will try and swim today, but am coming off 5 hours sleep courtesy of the concert I took my last to last night - priorities!
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Decent week just gone:
- 2km in the pool last Monday, slow as hell, but getting through it
- put some pace in the legs with a 5.5km run Tuesday at 4:37/km - nice to run quicker again
- swimming squad Wednesday, 2.7km of drills and a pathetically slow 100m time trial - I was the last finisher in the entire squad with a 1:50 :beaming_face_with_smiling_eyes:
- Thursday was a 7.5km run on grass and trails while my daughter did her running squad, 5:26/km
- Friday rest day
- Saturday I spun the legs out on the trainer, nothing crazy, but felt OK so I think I am ready to pick that up again
- Sunday was a 15.3km run at 5:15/km - nice to lift the distance, felt Ok though am sore today
Will try and swim today, but am coming off 5 hours sleep courtesy of the concert I took my last to last night - priorities!
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That’s impressive mate. I started swimming a little while again (just once a week) and so far can only get about a kilometer before I drop my balls.
@gt12 I didn’t do any swim technique as a kid, so I’m terrible. It’s a weird sport, I feel like I can swim at a super slow 2:20/100m for ages, like 4km probably. But when I try to “sprint”, I just make a shit tonne more splash and barely go any faster
If you think about your running pace and going from a 4km to a 100m, you should be going almost twice as fast over the 100m (pulling a hammy aside).
And yet in the pool my time goes from 2:20 pace to 1:50 pace - bloody ludicrous for the additional effort!
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Decent last 7 days, feeling OK but clearly need to lift, especially on the ride. Diet good on the food front, poor on the booze intake – standard story.
- Monday – rest day
- Tuesday – circuit at the gym, created 3 days of hurt for all those lady-muscles that you never usually exercise
- Wednesday – swim squad, 3.1kms of drills, pretty hard work
- Thursday – run in the city, 8.15kms at 5:11/km
- Friday – mini-brick, short session on the trainer then a 3km run at 5:08/km
- Saturday – flat out with kids stuff so forced rest day
- Sunday – 19.65km long run at 5:13/km – I really should slow these longer runs down
So solid enough output, but I really need to get back on the bike again and punch out some 130-150km rides (with a run off the back). Need to practice nutrition and get the endurance aspect going again.
Challenge is the kids activities show bugger all signs of slowing down and the wife has just taken a new job that involves some interstate travel every fortnight. Have to be more disciplined - story of my life I guess.
Weighed in at 97.5kgs this morning though, so that's 4.5kgs off my 2023 starting weight - at least that's something!
68 days to go…
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Decent last 7 days, feeling OK but clearly need to lift, especially on the ride. Diet good on the food front, poor on the booze intake – standard story.
- Monday – rest day
- Tuesday – circuit at the gym, created 3 days of hurt for all those lady-muscles that you never usually exercise
- Wednesday – swim squad, 3.1kms of drills, pretty hard work
- Thursday – run in the city, 8.15kms at 5:11/km
- Friday – mini-brick, short session on the trainer then a 3km run at 5:08/km
- Saturday – flat out with kids stuff so forced rest day
- Sunday – 19.65km long run at 5:13/km – I really should slow these longer runs down
So solid enough output, but I really need to get back on the bike again and punch out some 130-150km rides (with a run off the back). Need to practice nutrition and get the endurance aspect going again.
Challenge is the kids activities show bugger all signs of slowing down and the wife has just taken a new job that involves some interstate travel every fortnight. Have to be more disciplined - story of my life I guess.
Weighed in at 97.5kgs this morning though, so that's 4.5kgs off my 2023 starting weight - at least that's something!
68 days to go…
@voodoo nice work mate but imo yes you need to focus more on the bike. All that running prep won’t count for much if your ring piece is hanging out after a 180km slog.
Maybe use the trainer more during the week? 2 hr sessions doing this at say zone 2 pace is boring AF but it’s also good mental training. Then a short run brick each time. Do a long ride at the weekend.
Being in a good place after the bike leg is the absolute key to success. The run is so attritional both mentally and physically.
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@voodoo nice work mate but imo yes you need to focus more on the bike. All that running prep won’t count for much if your ring piece is hanging out after a 180km slog.
Maybe use the trainer more during the week? 2 hr sessions doing this at say zone 2 pace is boring AF but it’s also good mental training. Then a short run brick each time. Do a long ride at the weekend.
Being in a good place after the bike leg is the absolute key to success. The run is so attritional both mentally and physically.
@scribe yep, have been nervous on the bike after the last 2 efforts blew my knee/quad up for days afterwards. But had a easing-back session last night, 75mins doing the Matt Hayman Paris Roubaix on Zwift, some decent efforts. Woke up with knees feeling great today, so Sat I’ll be back on the road for 100km+ or if raining (it looks shit) will be on the trainer for 2 hours instead
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@scribe yep, have been nervous on the bike after the last 2 efforts blew my knee/quad up for days afterwards. But had a easing-back session last night, 75mins doing the Matt Hayman Paris Roubaix on Zwift, some decent efforts. Woke up with knees feeling great today, so Sat I’ll be back on the road for 100km+ or if raining (it looks shit) will be on the trainer for 2 hours instead
@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.
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@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.
@scribe said in Iron-Voodoo:
@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.
I got one on Monday! The massage that is, not the happy ending. I'm a complete wimp when it comes to massage so it was 60mins of fucking agony - barely even massage, more like poking and elbowing and leaning on me with sharp parts of her body. It would be bloody funny to see a time-lapse of my face grimacing through the session!
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@scribe said in Iron-Voodoo:
@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.
I got one on Monday! The massage that is, not the happy ending. I'm a complete wimp when it comes to massage so it was 60mins of fucking agony - barely even massage, more like poking and elbowing and leaning on me with sharp parts of her body. It would be bloody funny to see a time-lapse of my face grimacing through the session!
@voodoo said in Iron-Voodoo:
@scribe said in Iron-Voodoo:
@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.
I got one on Monday! The massage that is, not the happy ending. I'm a complete wimp when it comes to massage so it was 60mins of fucking agony - barely even massage, more like poking and elbowing and leaning on me with sharp parts of her body. It would be bloody funny to see a time-lapse of my face grimacing through the session!
The son's partner is a massage therapist. Works on the ABs when they are down south. I wont let her go near me. Like you say, it's all elbows and pain.
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@voodoo nice work mate but imo yes you need to focus more on the bike. All that running prep won’t count for much if your ring piece is hanging out after a 180km slog.
Maybe use the trainer more during the week? 2 hr sessions doing this at say zone 2 pace is boring AF but it’s also good mental training. Then a short run brick each time. Do a long ride at the weekend.
Being in a good place after the bike leg is the absolute key to success. The run is so attritional both mentally and physically.
@scribe said in Iron-Voodoo:
@voodoo nice work mate but imo yes you need to focus more on the bike. All that running prep won’t count for much if your ring piece is hanging out after a 180km slog.
Maybe use the trainer more during the week? 2 hr sessions doing this at say zone 2 pace is boring AF but it’s also good mental training. Then a short run brick each time. Do a long ride at the weekend.
Being in a good place after the bike leg is the absolute key to success. The run is so attritional both mentally and physically.
Question for you on HR Zones - are you able to actually do anything remotely productive in Z2? If I look at the plan I am loosely following, it looks like this:
Max = 165
Z1 = 60-65% = 105-114bmp
Z2 = 65-75% = 114-131bpm
Z3 = 75-80% = 131-140bpm
Z4 = 80-90% = 140-158bpmIf I look at anything I do, only swimming has me sitting Z2 for any length of time.
This was the week gone, adding HR's for extra data:
- Monday = rest day
- Tuesday = 1hr 20 on the trainer. average HR 141bpm
- Wednesday = Squad swimming - 3km drills, average HR 130bpm
- Thursday = Brick - 50mins on the trainer, average HR 135, then 8.24km run at 5:12/km - average HR 154bpm
- Friday = 2km swim, all FS, no stops - took almost 50mins (god I am slow) and average HR was 130bpm
- Saturday = Brick - 1hr40mins trainer (didn't capture HR) then 5km run at 4:47/km, average HR 161bpm
- Sunday = 8km run at 4:55/km, average HR 155bpm
I reckon I'd enter Z2 doing a slow walk, and I can't stay there in anything except swimming (who knew drowning was such low-stress on your heart?),.
