Beer Drinker Appreciation Society - Open For Business (Page 105)

Originally posted by thor67
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Originally posted by Moonrocket

Hi Dave!
Can you get one of your kids to shoot a phone video? Then you could look at foot angle. I got a lot faster when I started going for 90rpm. I backed off resistance to do it- but then after I got used to it I started adding a little bit back in. Do you know what cadence you usually pedal at?

Originally posted by GeauxHard

Afternoon everyone!

Trisuit came in today, was really worried it wasn't going to get here in time, and it fits great! Although it does make my lats look gigantic, maybe that combined with some lat slaps before the swim lets off will be a nice bit of psychological warfare

Prerace nutrition is going great, been hitting about 750-800 carbs per day since since Tuesday, which is right where I need to be. Hydration levels look to be great already, so that's a plus. Getting everything prepped and situated before Saturday so I can just come home and relax for a few hours after work before I leave for the race.

Just want Sunday to be here already! Lol

Originally posted by aviatrix802

Dave O, I'm listening for responses, I think I know what you're going through. I was thinking I needed a break but not sure. I feel really taxed in the water all of a sudden - not sure why. I'm curious to hear what others chime in with.

I have another question for the group. Last Thursday right before camping I had a 2.5 hour bike ride planned, it was going well and I had my fall cutting it short. This weekend there is no real bike planned and only one during the week which I did on the trainer for small ring interval work. It's mainly a swim TT this weekend.....should I squirrel in another 2.5 hour ride?? Next weekend or the weekend after is my 3 hour ride. I know the general rule is to just press on with the plan but I feel like I missed a good day here. I could knock it out tomorrow morning and maybe do my swim TT early Sunday morning. This week hasn't had a lot of meat to it - I'll have to check if it's a taper week, but I don't think it is...I'm about 4 weeks out now from my race (Saturday, June 26).
What say you?

Originally posted by Qua17 Hmmm. I have no clue what my cadence is... Guess it's time for me to start counting. What's the benefit to peddling at 90 rpm?... I've heard that before and I assume its the sweet spot between speed vs resistance... I will have the kids videotape the start of my ride tomorrow.

Originally posted by adempsey10

 

Research has shown that higher cadence decreases lactate buildup for the same effort. 85-95 is the ideal range apparently. There is other research however that suggests that self selected cadence is the best, so whatever you naturally would ride at.

Many triathletes will spin a really high gear during the bike legs, upwards of 110rpm, the theory being that it limits your muscular output so your legs aren't as tired for the run. I run a fairly high cadence. Usually in the 90-100 range. I can hit 200rpm in a seated track sprint. There are also tactical reasons to spin higher or lower gears. In a draft legal race, it can be better to push a harder gear. This allows you to do 'micro-recoveries'. Basically you push the crank two or three hard revolutions and then coast for a second or two. In races with really fast paces, this, in conjunction with drafting, will allow weaker riders to hang onto the group. 

As a general rule, and for the sake of your knees, try to keep your rpms above 80 at least. Otherwise do whatever is most comfortable. Practice higher cadence pedalling though. You might find after awhile that you prefer a higher cadence once you get used to it.  Do 30s-1min drills where you spin faster in an easier gear. For some, 100rpm might be a stretch while others may get up to 150-160rpm. This will help develop leg speed and pedal stroke. 

 

 

Originally posted by aviatrix802

Go Juan and Devon!!!! Good luck, we will be cheering for you!!!! Have fun!!

Originally posted by Snewo

Check-in You gotta love it when a plan comes together. My son had his very first Saturday detention today. He brought his cell phone to class twice and left it in his backpack. Some doofus texted him in the middle of the day and it wasn't silent. I was that doofus BTW. So get this: his school is right near the park where my planned August triathlon is held. I decided that I would do the sprint B/R course brick while he was in school. I dropped him off....head to the park and I see signs for a triathlon tomorrow. So either the shoulder of the road is ALWAYS that perfect or they cleaned it for the triathlon and therefore...for me too. I did the workout and got back to the school just as detention ended. So here are my thoughts on the B/R brick: The course wasn't as confusing as it appeared, I'm much more comfortable with both now. The Oly is pretty much just double the sprint course, so I'm good there too. The bike course isn't too bad, it has rolling hills, but nothing too crazy. The run was nicely shaded. My only problem: my sit bones are SCREAMING at me right now. This isn't my first outside ride, but obviously it was the first one with lots of road bumps. I think i'm gonna ice my butt.

I also did this in the same gear I'll use, except I'm saving the BDAS shirt for the real race. This was a good gear test too.

Originally posted by sandishr

Jenn, what distance is your race?

Sandi

Originally posted by Qua17

So - after breaking my mile swim PR - I was pretty jazzed.... So today when I went out for my long ride - I decided to add 5 miles to my long ride figuring that I had my PT/Deep Tissue massage on Monday.. It was a great ride for the first 35 miles... Warm air, blue skies, and since I was going long, I purposely avoided as many hills. Things got dicy however in the last 5.... My wife is away on a school trip - so I have it in the back of my mind that I need to get home quickly as I've basically left them alone for the better part of three hours. So, when Irun out of water with 30 minutes left - I just think I'll grab some when I get home. With 2 miles to go - I start getting dizzy and I think - man, I should stop and get a drink - but there are no stores around. So, I keep going - paying special attention to riding straight since the road I'm on is really busy. I decide to go to the car wash figuring they must have water - which they do except its soapy.... So, I hit up the vending machine. It eats my quarters... I'm beside myself There is no one to call - except for my 14 year old son who I'm sure would love to try driving the car So I keep going. A bit down the road is a gas station - but it's closed.... but it has a soda machine on the side of the building.... I'm saved I think - except I don't have any change... As I'm trying to figure out what to do - a guy pulls up in his car and says - Hey that machine doesn't work... How do you know - do you work here by any chance. Yea - he says - he had come back to the store to get his wallet... Is there a tap where I could grab some water. No, he says - but he's be willing to open up the station and fill my water bottle up. Praise Jesus! I chugged the bottle and could feel the energy coming back....

I made it home but it was an adventure.... the 40 miles was the longest I've ridden this year... Things are finally clicking for me....