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+--- Thread: Sub 40 10km, on top of a lot of other stuff (/Thread-Sub-40-10km-on-top-of-a-lot-of-other-stuff)
Sub 40 10km, on top of a lot of other stuff - TheEd - 05-01-2009
Well if you can find a way to raise your pulse (heart rate) to achieve the aerobic equivalent without putting weight on your lower legs till the niggles clear up you would be helping avoid 'shin splints'
however if you try the session on gym bike and your saddle etc is not perfect you may set off a whole series of other niggles
so we are in catch 22
you don't do X Country skiing by chance, do you?
TheEd
Sub 40 10km, on top of a lot of other stuff - wookie - 05-01-2009
TheEd Wrote:Well if you can find a way to raise your pulse (heart rate) to achieve the aerobic equivalent without putting weight on your lower legs till the niggles clear up you would be helping avoid 'shin splints'
however if you try the session on gym bike and your saddle etc is not perfect you may set off a whole series of other niggles
so we are in catch 22
you don't do X Country skiing by chance, do you?
TheEd
Nope, and believe me, I don't have the time nor the money to pick up a nth sport :laugh:
I think I'm good though. I'll update late next week and take it easy if the calves are sore
Sub 40 10km, on top of a lot of other stuff - TheEd - 05-01-2009
great wookie
the reason I mention X Country skiiing is because it is the top alternative aerobic training for runners during winter
and is not as punishing as the weight bearing running
look forward to your feedback
TheEd
Sub 40 10km, on top of a lot of other stuff - wookie - 22-01-2009
TheEd Wrote:great wookie
the reason I mention X Country skiiing is because it is the top alternative aerobic training for runners during winter
and is not as punishing as the weight bearing running
look forward to your feedback
TheEd
Well things seems to be going well. The running program fell by the side as I had a few hockey game late at night, was sick, work got busy. Mens league doesn't get much priority here so we suddenly get a bunch of games which messed up my schedule, like my 10:30pm one tuesday night (YAWN). Also buggered my shoulder a bit when someone hit me - but that's since cleared up. But I have run probably 5 times in the last 2 weeks with zero pain. Then we had a chinook, it was +15 outside after weeks of -30, i couldn't resist, the path was dry, it was warm, sunny, and went and did a 10km run. Pain free... But had hockey twice in the three days after so I didn't run anymore. But - my spin classes started this week. Which is what my post is about.
My AHR last night was 128 MHR was 151 over 65 mins on a spin bike. That's not enough is it?
Now my legs were tired from Monday which was the first time I had been on a spin bike in months and done any kind of cycling for that matter. So maybe I could get my HR up a bit more once I'm used to it? But I'm not sure.
I leave for the UK on Saturday for 8 days. So I guess it's okay that the program got a little sidetracked, I knew it would.
Sub 40 10km, on top of a lot of other stuff - TheEd - 22-01-2009
Hi wookie
spinning is high revolutions low gears
it is an aerobic session, you should never have sore legs the following day .. so try to check that everything is correct .. saddle height .. low gear everything must be right to achieve the aerobic session without getting sore legs
if you have been doing running training in the past and then thinking you are doing a spin session for recovery then by the looks of it this was not being achieved and could explain further the break down problems
ideally I would love to get you started on a mind numbing beginner's program to start with no other exercise and then if you patient we can have you running within 3 months and then introduce the other types of training such as cycling and swimming
what say you?
:jive:
TheEd
Sub 40 10km, on top of a lot of other stuff - wookie - 23-01-2009
TheEd Wrote:Hi wookie
spinning is high revolutions low gears
if you have been doing running training in the past and then thinking you are doing a spin session for recovery then by the looks of it this was not being achieved and could explain further the break down problems
TheEd
Hello,
I've deleted everything else because what you're saying here is specifically relevant. After which we'll look at the rest
(since nothing else has hurt for awhile) These spin classes are not "triathlete specific" I've never in the past used them as a recovery. They teach them for the average person as their daily workout.
One's called "rise and ride" another "power pace" can't remember the name for the other one, blah blah... They try to do a mixture of hard hills, low gear stuff, sprints, etc. My plan this time was to attend and keep my RPM's higher and not go as hard (gear wise) as the instructor is telling people to so I'm using it specifically how you'd want me to. vs. how they're teaching it, trying to get people leg workouts, mixed with cardio etc. I had my HR monitor so I could see how it went. So. . . It's not high enough?
Last year and the year prior (when I wasn't really training for anything) I did spin classes in the winter mostly because I was never running in the winter. I don't think I've ever been doing spin classes/training at the same time as any running program. I can't really be on my real bike (outside) between October - May.
Anyway, what RPM's should I be trying to maintain? and how high should my HR be going? I'll see how that goes since nothing is hurting right now, didn't have shin splints or knee aches the last 4 times I've ran, nor did I feel any aches or pains the Monday/Wednesday spin class.
Legs were never sore, just tired.
Sub 40 10km, on top of a lot of other stuff - TheEd - 23-01-2009
Wookie .. OK grand
it has been a while since I discussed the revs for a spin session and would need to remind myself
however, does 120 rpm sound correct to you and in the lowest gear?
heart rate on 'norm' for a run would be around 140, so taking into consideration non weight bearing you can look at about 110 bpm for a session and becuse non running adding another 20 to 30 minutes on the time to achieve the equivalent
How does that reckon for you?
And good to hear that you getting past your aches and pains [ obviously the mind numbing beginner's program is all too scary
]
Sub 40 10km, on top of a lot of other stuff - wookie - 24-01-2009
TheEd Wrote:Wookie .. OK grand
it has been a while since I discussed the revs for a spin session and would need to remind myself
however, does 120 rpm sound correct to you and in the lowest gear?
heart rate on 'norm' for a run would be around 140, so taking into consideration non weight bearing you can look at about 110 bpm for a session and because non running adding another 20 to 30 minutes on the time to achieve the equivalent
How does that reckon for you?
And good to hear that you getting past your aches and pains [ obviously the mind numbing beginner's program is all too scary
Wow, 120 sounds pretty fast. Those bikes top out at 130 I think. I'm not sure I could keep up 120 for very long. Although my AHR last class was 128. and I probably averaged 90 - 95... but like I said, that's following the teacher trying to do a hard class.
I'll try 105, see how long I can keep that up and what it does to my HR.
HAHA, yeah, that beginners stuff is all too scary!! :whistle:
I'll report back in awhile, off to the UK for 8 - 9 days, not sure what I'll get done while away.
Sub 40 10km, on top of a lot of other stuff - TheEd - 24-01-2009
enjoy the UK wookie
chat on your return and I will need to get in to refreshing the cells relating to such matters
:mmm:
TheEd
Sub 40 10km, on top of a lot of other stuff - wookie - 04-02-2009
TheEd Wrote:enjoy the UK wookie
chat on your return and I will need to get in to refreshing the cells relating to such matters
:mmm:
TheEd
And I'm back.... after 11 days off I'm raring to go!
I will start the 5km beginning program again (as of Friday, today is Wednesday). I've figured out how to work it into my hockey schedule and it looks like I'll only have two days that I will run and play hockey the same day. Both times it's an "easy run day".
I never got a chance to try keeping my spin bike RPM's at 110 that Saturday before leaving. Too much to do that day. I couldn't squeeze it in with packing and catching my flight. But, I have spin tonight and will stick to the 110 HR and see how high I can keep my RPM's going.
Yay, excited!!
Also booked my physio that I've been waiting to start. Starting that next Tuesday, twice a week for a month. So hopefully that'll help.
I'll report back next week after Week 1!