Fink for Outlaw 2012

All training together! :-)

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12/10/2011 at 21:46

ski??  S bend??? 

I have actually been looking at the T2's on Wiggle that have great reviews.

Ahhhh - I see now, the T2's(s) are flatter than the T1s(ski)  I assume the ski would be easier to use as a beginner.

Doner Kebab    pirate
12/10/2011 at 21:49
Cat. What's your max hr then? 205 or something . I wish I was that fit
12/10/2011 at 21:49

FWIW Soup, I have the T2+ as my LBS had recommended them and find the bars really comfortable.  I have the waterbottle too and find it okay.. It's a good idea to get the bars sooner than later so you can get used to them. Otherwise they can end up as a handy airer

Edited: 12/10/2011 at 21:57
M...eldy    pirate
12/10/2011 at 21:52
Doner Kebab wrote (see)
Cat. What's your max hr then? 205 or something . I wish I was that fit



or that young  
Doner Kebab    pirate
12/10/2011 at 21:55
M...eldy wrote (see)
Doner Kebab wrote (see)
Cat. What's your max hr then? 205 or something . I wish I was that fit



or that young  

cheeky bagger    im 39    a very young 39 or so i tell myself, but in reality i talk to kids and wonder wtf they are on about.
12/10/2011 at 21:56

Thanks Ninja.  

I already have a handy airer in my turbo trainer.

Doner Kebab    pirate
12/10/2011 at 22:06

or this

http://www.runnersworld.co.uk/members/images/606362/Gallery/bars.jpg

IronCat5    pirate
12/10/2011 at 22:09

I have the MHR of a 16yo!

It was 204 when I did my 5k PB. It was a cold day and the garmin showed a steady rise towards the end, so I find it believable. It alsmost correlates with an old Tesco HRM that showed 221 on a 5k.

Soupy - I have ski bends. They hold the helmet easier in T1.

12/10/2011 at 22:33
I'm another one with a sillily high MRH - have regularly seen 206-9 when hill training.
Doner Kebab    pirate
12/10/2011 at 22:35

Cat   how old are you mate if you dont mind?  and have you always been active?

 what i want to know is = am i really pushing myself or just too many years sat on my arse

IronCat5    pirate
12/10/2011 at 22:48

33, and I sat on my arse until NYE 2009; an excercise-phobic. My HR has always been high.

12/10/2011 at 22:52
Is your resting HR high too then, Cat?
IronCat5    pirate
12/10/2011 at 23:07

Sitting here it would appear so: 60 - 70. Proper resting is <45.

I did get up to get my HRM though . What's your Frodo?

12/10/2011 at 23:13

Wow! I leave my computer for a few hours and come back to 4 pages! Wonderful to have everyone join us.

ST - Yes, I'm thrilled to find out I'm now 907th. What an idiot! And a cheet! And a xxxxx

Anyway, it seems there is going to be quite a number all doing about the same.

It's bit late for me know, but tomorrow I'll post the first week of the "just finish" and "intermediate" too. I guess some will start a few weeks early.

Thanks Schmunkee for those tips. Will give it a go tomorrow and see if I can manage it - but you are so much more technical and details minded then me.

Oh boy, this is going to fun!

13/10/2011 at 08:14
Cat5 in the Hat wrote (see)

Sitting here it would appear so: 60 - 70. Proper resting is <45.

I did get up to get my HRM though . What's your Frodo?


If I do it properly (as in the morning, without moving from bed) it is around 37-8. During the day, if sat on the sofa kind of thing, it hovers around the high 40's.

I had a proper HRM malfunction this morning, though - it tried to tell me my HR was between 50-70 during my ride in to work! And that included a rather shameful "race" with a gentleman of a certain age on a folding bike

IronCat5    pirate
13/10/2011 at 08:23

Morning all!

Frodo - I bet his HR was unusually high.....do you use %age of HR for training, or something like Karvonen?

13/10/2011 at 08:47
But did you beat him Frodo?
13/10/2011 at 09:09

I think we called it an honourable draw at the point he turned off the main road!

I use %HRM as calculated using the Parker - HRM Training for Complete Idiots

13/10/2011 at 15:37
Running Postie wrote (see)

If you having real trouble with HR zones then my advice (I am qualified as a personel trainer, just as a hobby) is used the Percieved rate of exertion scale, RPE1 =sedate stroll pace up to RPE 10+ maxed out pace couldn't go any paster and want to die pace.

zone 4= rpe 9

zone 3= rpe 8

zone 2=rpe 6/7

zone 1= rpe 5/6

I hope this is of help.

I've Fink plan spread sheet and you do a 5 mile run as a time trial and record you average HR for last 20 mins and enter that in the box and it gives your zone for running and cycling.


Min Max Run Zones

Zone 1 Less than 85% of LTHR < 134.4
Zone 2 85% to 89% of LTHR 136 142.4
Zone 3 90% to 94% of LTHR 144 150.4
Zone 4 95% to 99% of LTHR 152 158.4
Zone 5a 100% to 102% of LTHR 160 163.2
Zone 5b 103% to 106% of LTHR 164.8 169.6
Zone 5c More than 106% of LTHR 171.2 >


Bike Zones

Zone 1 Less than 81% of LTHR < 128
Zone 2 81% to 89% of LTHR 129.6 142.4
Zone 3 90% to 93% of LTHR 144 148.8
Zone 4 94% to 99% of LTHR 150.4 158.4
Zone 5a 100% to 102% of LTHR 160 163.2
Zone 5b 103% to 106% of LTHR 164.8 169.6
Zone 5c More than 106% of LTHR 171.2 >

I've just done a ride at what I would say was RPE 8 (10 mile TT= RPE 10) and averaged 120 bpm, did about 23 miles and ran out of steam, then took it easy for the last 10 mile (RPE 5.5), HR went down to 100-105 bpm.

Just realised I've been looking at the run zones, not the bike zones, but I'm still 10 bpm off getting into zone 2 at RPE 8.

I'm thinking of working with a new made up system;

Target Outlaw Race Pace (TORP);

TORP 1 = 16.5 mph  (rpe 6)
TORP 2 = 19 mph  (rpe 8)
TORP 3 = 21 mph rpe (9+)

(not sure of the numbers there, they have been randomly plucked from somewhere, would have to set some benchmarks to establish proper parameters)

Edited: 13/10/2011 at 15:38
13/10/2011 at 15:40

Im in for this, great idea

Structure to my training is going to be a god send, i was planning on using Fink anyway so it will be great to follow the journey with others

i have started a bit of a base programme already, just trying to get my body used to training almost everyday

6 1/2 hours last week

7 hours planned this week, Turbo time tonight, lucky me

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