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Garmin: Edge 605/705 Updates & Downloads.
Posted by Marc Walter as Devices, general, News at 4:43 PM MST
December 27th, 2010
Garmin: Edge 605/705 Updates & Downloads
December 23rd, 2010
Holiday Greetings
December 11th, 2010
Cycling Lower Back Pain
This might be your problem . Good article from speedendurance.com
The Psoas Major Muscle: the Forgotten Hip Flexor | SpeedEndurance.com.
Posted by Marc Walter as general at 3:12 AM MST
December 7th, 2010
December Training Plan
This Fall the training has been going superbly. This is what happens when the weather is nice and the focus is on next year. In October I put in ~14oo miles, a TSS of 3340 at a heart rate avg of 116 and burning up a whooping 47,897 Kilojoules. Then November things were going pretty good till the Sunday before Thanksgiving when I broke my collarbone. The next two weeks were fairly inconsistent. Still a great month with ~1000 miles, a TSS of 2671, an avg heart rate of 126, and 41,561 KJ’s.
Now it’s indoor trainer season for me. The chart below shows my training for December. A gradual progression of TSS throughout the month from ~500 to 700 ending in a recovery/testing week of 340. The details behind the TSS chart is that there will be more intensive endurance training going on while maintaining the extensive endurance.
This should be an interesting and challenging month. Wait till January. The training gets even more interesting and challenging.
More power to you.
Marc
Posted by Marc Walter as My training, power, Training at 3:51 AM MST
December 5th, 2010
Sunday’s on the Trainer
Sunday workouts on the trainer, in the winter, is never a dull affair. There is so much entertainment at your finger tips from cyclocross on cyclingfans.com, then westerners on RTV (retro tv), then some Fox NFL. Along with some music sometimes I loose track of the workout itself.
When you’re on the indoor trainer you’re never far away from the restroom, water and what I have on my mind most of the day and that is food. I find I refuel and hydrate better and consistently on the indoor trainer. Plus, it’s nice and warm. Ok, not that warm in my house but burning some of my own energy in the form of kilojoules takes care of that.
What else is so great about the trainer? It’s so efficient. There are no stop signs, lights, and you don’t coast. There are no flats. I’m dressed and on the trainer in 5 mins. No layering up in unlimited layers just to end up cold anyways.
More power to you!
Marc
Posted by Marc Walter as My training, Training at 2:21 PM MST
December 4th, 2010
Can You Feel IT?
Anyone do that workout on Thursday yet? How did it go? Let me tell you that isn’t an easy one. It sure is efficient for the indoor trainer, though, at a low duration and high intensity. 
With Thursday workout you’ll have accumulated a training stress score (TSS) of ~115. Whenever you can accumulate 100 TSS points this relates to doing a 60 min time trial physiologically. With this workout you spread out the pain and suffering of a time trial over 1 hour and 45 mins. A little better mentally than laying down the hammer for an hour, also.
If you can do 1-2 of these workouts a week you’ll have accumulated a good starting training load. Don’t forget about recovery and endurance efforts.
More power to you.
Marc
December 3rd, 2010
Computrainer Courses
Wow! I think I just downloaded all of the Ironman, half ironman, Olympic and sprint triathlon courses in North America in 3D. Who says that indoor training is boring. Using the full and half ironman courses you can get in a great endurance ride. You’re not limited to just an endurance ride if that’s what you want. You control the pace in the 3D program.
Along with all of the coaching software and erg test protocol files, using the computrainer is a unique indoor experience. With the erg file you can design any type of workout you like. There are erg file test protocols included. Use these to see how your progress is coming along. You can program the computrainer to suit your needs. If you need your workouts designed for the computrainer this winter I can do that. I also have interval workouts, based on percentages of your FTP, that will get you going on the computrainer.
If you’re not getting the most out of your computrainer I can help you. I’ve been using the computrainer system since 1996 and know all the in’s and out’s of how it functions. It can be a little overwhelming but once you understand it is such a great tool. Want to purchase a computrainer? I can get you a good price.
Also, this December sometime, there will be a new software release. This should make the system more user friendly and add in a lot more functionality.
This winter don’t dread the trainer especially with a computrainer. It’s such a good tool you might even ride it through the summer once you find out the performance factors.
More power to you.
Marc
Posted by Marc Walter as general, intervals, power, Training at 3:28 AM MST
December 1st, 2010
Winter Interval Trainer Session Part 2
Interval Session Part 2
In this version of last weeks interval trainer session you can develop more of a muscular or cardio based workout. All you need to do is increase your cadence to 100+ rpm for the cardio effort or a cadence that increases heart rate from last weeks session. For the muscular effort keep your rpms less than 70. Be careful with your knees at this low of cadence.
Warm up well for 15-20 mins
Main Set: 7-8 reps at 85% of MAP x 4 sets. 1:30 on/ 1 min recoveries between reps and 3 min recoveries between sets. Recovery is at 50% of MAP.
Cool down: 10 mins
Zero excuses=consistency.
Marc