Good luck with the ride with Richard this saturday, FFer!
KEEP ROCKEN' ON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
WHAT? FF doesn't need luck, I need luck!!!!
Glad to hear from you, Chillen!
Richard
Performance -Not Enough!
- Thread starter flyinfree
- Start date
WHAT? FF doesn't need luck, I need luck!!!!
Glad to hear from you, Chillen!
Richard
I was going to wish you luck in your journal........LOL!
Both of you together,,,,,,,,,,,,>
I want to hear the details, this ought to be a good ride!.......ROCK IT!
Have a good time........being with the FFer.......should be a trip in itself, LOL!
hmmmm impressed Nae Nae-- i've been trying.
OK- great ride today GR8??? - whatever that stands for, I want everybody to know it stand for GREAT- as of now!
here's the ride intensity chart.
Here you are pre-meltdown!! hahha you never melted BRO!
here we are abotu 20 miles in.
and here is SUGARLOAF. full size photo out of R.E.S.P.E.C.T. this bad boy has a 14 degree incline. So Sparrow, that 15 degree training helps.
AND FINALLY- to you Great 8 I say this- you got the juice man. You are a solid, genuine, free speaking, QUALITY guy. You are in great shape. That was a fairly tough ride this morning, and you took it in stride.
NOW!!! About that Triathlon weekend after next. YOU CAN DO IT!!! Don't be a puke man. The only reason you wouldn't do it is "mentals."
It was very cool to have soem time with you.
Thank you.
Next time we skydive and then mountain bike off road. I know just the place.
FF
(copy pasted in your journal too)
OK- great ride today GR8??? - whatever that stands for, I want everybody to know it stand for GREAT- as of now!
here's the ride intensity chart.
Here you are pre-meltdown!! hahha you never melted BRO!
here we are abotu 20 miles in.
and here is SUGARLOAF. full size photo out of R.E.S.P.E.C.T. this bad boy has a 14 degree incline. So Sparrow, that 15 degree training helps.
AND FINALLY- to you Great 8 I say this- you got the juice man. You are a solid, genuine, free speaking, QUALITY guy. You are in great shape. That was a fairly tough ride this morning, and you took it in stride.
NOW!!! About that Triathlon weekend after next. YOU CAN DO IT!!! Don't be a puke man. The only reason you wouldn't do it is "mentals."
It was very cool to have soem time with you.
Thank you.
Next time we skydive and then mountain bike off road. I know just the place.
FF
(copy pasted in your journal too)
)
Man there ain't any roads like that where I live.
Phate, oh contraire. I lived on SoCal for 15 years- Laguna Beach and Yorba Linda. if you dicide your up to it- i'll tell you some spots. but the 14 degree grade is WAAAAYY steep.
Today's workout. and i decided i am done, except for some late night ab and cardio work- heeeheee
Swim - open water 5 minutes out and 5 minutes back. - learned som bad habits in the pool- such as not turning over enough to get an 'air only' breath. chugged alot of water. AND THE WATER WAS STILL RED & HOT..
Bike - 50+ RPE 3-5 (most of the time) let my ego get me a few times and put too much pressure to the peddles RPE - 7-8. and maybe even a 9 on some downhill speed sprints.
following bike - No fatigue in legs. Bike adjustments made, eliminated knee pain (maybe-- once we give th thing some gas we will see) Followed nutrition plan. decided I am NOT using any cliff bars, i will sample a few bars over the next week. Cliff is too hard to swallow. total of 850 cals ingested on bike.
Run - 1 mile Felt very good..physically, nutritionally too much water left in my belly from final meal on bike (washing down cliff bar). I Could have gone the 13.1.
I am goin to do this HIM. With the grueling nature of the bike route, i need to keep my head about me, and not 'spend' my calves and quads.
Today's workout. and i decided i am done, except for some late night ab and cardio work- heeeheee
Swim - open water 5 minutes out and 5 minutes back. - learned som bad habits in the pool- such as not turning over enough to get an 'air only' breath. chugged alot of water. AND THE WATER WAS STILL RED & HOT..
Bike - 50+ RPE 3-5 (most of the time) let my ego get me a few times and put too much pressure to the peddles RPE - 7-8. and maybe even a 9 on some downhill speed sprints.
following bike - No fatigue in legs. Bike adjustments made, eliminated knee pain (maybe-- once we give th thing some gas we will see) Followed nutrition plan. decided I am NOT using any cliff bars, i will sample a few bars over the next week. Cliff is too hard to swallow. total of 850 cals ingested on bike.
Run - 1 mile Felt very good..physically, nutritionally too much water left in my belly from final meal on bike (washing down cliff bar). I Could have gone the 13.1.
I am goin to do this HIM. With the grueling nature of the bike route, i need to keep my head about me, and not 'spend' my calves and quads.
S
sparrow
Guest
wow 14% grade. INSANITY. The steapest hill I have here to train on is a half mile at 11% and its wild. We do hill repeats on that bad boy in the spring. Whats the mileage of that sucker? It looks gruesome
That is a TON of calories on the bike! I'm sure you need it. Your muscles are working at full throttle. Good luck FF! Its almost GO time
That is a TON of calories on the bike! I'm sure you need it. Your muscles are working at full throttle. Good luck FF! Its almost GO time
FF,
Because of you, I do feel that I have the juice! There is one primary and one secondary reason I won't give a try at that triathlon on 10/24. The wife and I were planning on slipping out for an extended weekend. If so, that takes precedence over a triathlon. The secondary reason is the swim, which I will know more about this week.
G8r80 (which stands for University of Florida, 1980 graduate)
Because of you, I do feel that I have the juice! There is one primary and one secondary reason I won't give a try at that triathlon on 10/24. The wife and I were planning on slipping out for an extended weekend. If so, that takes precedence over a triathlon. The secondary reason is the swim, which I will know more about this week.
G8r80 (which stands for University of Florida, 1980 graduate)
here is quick look at the contours (5 foot contours)
Photos do not do the hill justice. I have never rode a bike up (or down) it, just driven a few times and even then you ride the brakes down it.
edit:Forgot, sounds and looks like you both had good ride, and the cloud cover (and light rain) kept it cooler than normal..
Photos do not do the hill justice. I have never rode a bike up (or down) it, just driven a few times and even then you ride the brakes down it
.edit:Forgot, sounds and looks like you both had good ride, and the cloud cover (and light rain) kept it cooler than normal..
Last edited:
CBWill,
I had to get out of the saddle and stand on the pedals for 8 hills. I count the revolutions to keep me motivated and they ranged from 100 - 150 revolutions. In my lowest gear, 39/21 (I have a flat land road bike), that meant that one revolution moves me 13 feet. So, I pedaled over 1/4 mile out of the saddle, 8 times, sometimes going as slow as 7 mph, without sitting.
But, before that, in addition to the other 55 miles of undulating landscape, Flyinfree will have already swam 1.2 miles, and afterward will have run a 1/2 marathan! Hard to fathom, isn't it?
I had to get out of the saddle and stand on the pedals for 8 hills. I count the revolutions to keep me motivated and they ranged from 100 - 150 revolutions. In my lowest gear, 39/21 (I have a flat land road bike), that meant that one revolution moves me 13 feet. So, I pedaled over 1/4 mile out of the saddle, 8 times, sometimes going as slow as 7 mph, without sitting.
But, before that, in addition to the other 55 miles of undulating landscape, Flyinfree will have already swam 1.2 miles, and afterward will have run a 1/2 marathan! Hard to fathom, isn't it?
Sparrow, that was the longest single hill. I was out of the saddle for 3/8 mile and was in the saddle for about the same time before that, so 3/4 mile would be a good guess for total distance.
It is one sick hill, just about 30 feet short of being the highest natural point in Florida.
They are building a golf course on the other side.
Some serious elevation change in that area..
Rough couple of weeks for the Gators, first Auburn (go War Eagles) then LSU...
USF is still looking good, the UCF/USF game should be a good one.
sorry for the partial highjack
Last edited:
awesome work ff...nice pics too keep it up man!
Life is crazy-- but-
today
Swim : 1.2 miles (that is up and back 36 times in junior olympic pool GR8) 42:59 = a great time for the HIM (perfect pace), I figure with open water and race conditions i will nail my 40 minute goal.
Bike : 50 min spin class, hill interval series.
at the gym there is starting to be a bit of buzz about an endurance group starting up. Eswardo (Ironman) heard from Linda (spin lady) that I was a trainer??? hahhaha he actually asked me about it. I told him They asked me to get certified and I said maybe after the Ironman and that was it. He told me that they are thinking classes in Nov-- hhahaha Gym's are a riot. Let them spin- I advanced in dumb, an extreme athlete, in this whole thing for the thrill.
and maybe I will do it. we'll see. could be a great way to keep my training focus up thru the Full Ironman.
Maybe I could get Sparrow to come and do a swim seminar series,.
today
Swim : 1.2 miles (that is up and back 36 times in junior olympic pool GR8) 42:59 = a great time for the HIM (perfect pace), I figure with open water and race conditions i will nail my 40 minute goal.
Bike : 50 min spin class, hill interval series.
at the gym there is starting to be a bit of buzz about an endurance group starting up. Eswardo (Ironman) heard from Linda (spin lady) that I was a trainer??? hahhaha he actually asked me about it. I told him They asked me to get certified and I said maybe after the Ironman and that was it. He told me that they are thinking classes in Nov-- hhahaha Gym's are a riot. Let them spin- I advanced in dumb, an extreme athlete, in this whole thing for the thrill.
and maybe I will do it. we'll see. could be a great way to keep my training focus up thru the Full Ironman.
Maybe I could get Sparrow to come and do a swim seminar series,.
In the final 10 day countdown.
Brick
Ran 3.24 miles
Ride Spin class hill interval series
Ran 3.24 miles
no more sugar. upping water intake. eating potatoes - i hate potatoes, but the yam is choke down able.
Weighed 182 tonight, my lightest sustained weight since who knows when.
But i feel very strong, and i have endurance!! I do not even know what I am capable of right now. I rode that spin bike with full tnsion to the point of almost passing out from heart rate. But my legs and lungs were ready to turn it on!
you wanna feel power. I highly recommend Ironman training. Trople discipline. Last night I dropped and did 75 pushups for my son. I can balance my hand stand like a rock, and rock back and forth in one handers.
I love the way I feel right now. God has blessed me with a trainable body, and I am very glad you all have helped me use it.
Brick
Ran 3.24 miles
Ride Spin class hill interval series
Ran 3.24 miles
no more sugar. upping water intake. eating potatoes - i hate potatoes, but the yam is choke down able.
Weighed 182 tonight, my lightest sustained weight since who knows when.
But i feel very strong, and i have endurance!! I do not even know what I am capable of right now. I rode that spin bike with full tnsion to the point of almost passing out from heart rate. But my legs and lungs were ready to turn it on!
you wanna feel power. I highly recommend Ironman training. Trople discipline. Last night I dropped and did 75 pushups for my son. I can balance my hand stand like a rock, and rock back and forth in one handers.
I love the way I feel right now. God has blessed me with a trainable body, and I am very glad you all have helped me use it.
tonight:
Ran 6 mi 49:15
plan called for 45 min at RPE 3. so I set my alarm this time and just started running. when it went off I was so close to 6 mi I just had to finish it up, and it was hard to stop. I was just gettig my stride.
those are 8.25 min mi, with mild effort, of course my brain knew I was only going to run for 45 min..
Ran 6 mi 49:15
plan called for 45 min at RPE 3. so I set my alarm this time and just started running. when it went off I was so close to 6 mi I just had to finish it up, and it was hard to stop. I was just gettig my stride.
those are 8.25 min mi, with mild effort, of course my brain knew I was only going to run for 45 min..
S
sparrow
Guest
Very good FF. Looking great!
You're one badass dude. I want to stand on my hands,
Oh and I wanted to share this with you:
Oh and I wanted to share this with you:
Last edited: