Ironman Lake Placid : Official Thread (Page 101)

Is there a book or some nice websites that talk about bike gearing in general.  I think I just need to start from the begining with trying to understand what all the numbers mean and what I should expect for each gear.  When I'm switching gears I'm just pulling levers knowing that one way goes harder and one way goes easier. 

This is one of the difference (or one of) between bikers and cyclists. I see this a lot in everyday training and this is also a huge reason why motorists get mad. If there is a car coming up and a car back this can be a disaster for all parties.

When I see people group riding in aero bars I cringe. When I see them 2-3-4 abreast I cringe. I caught up to a couple riders last year and joined them... worst mistake I made. 3 miles in the woman in front of me doesn't call out a pothole and I am lucky I didn't go headover heels and even more lucky I was on my bullhorns and not in aero like she was. just suffered a popped tube. IMO one can never be too safe in training... let the caution go on race day 

Easy Dream Chaser! ANYTHING can happen on race day, some of it not so good.

I think that is really the gist of it... It is WHEN you gear up or down that matters, IMO. How you handle rollers, how much power output to put out going up a hill and how much (or little) going down hill. We've had this talk before in the group. The power/energy it takes to go from 26-27 mph and hold it is not worth it from a time perspective.

I think people mash out way to much going up and way to much going down and don't realize the lack of impact for both on your time on the bike, but the huge impact on the run or later in the bike. For every second you are mashing above your threshold for the race you are taking several seconds or even minutes off your run. This is where a higher gear will help in a race. An 11 cog or even a 12 will get little use in an IM where they will get a lot of use in a sprint/OLY. From what I have learned I am better at spinning at 85-90 RPM and putting out XYZ watts than 60-65RPM and the same watts... but that's how I've trained. I know my legs are going to give out before my lungs so spinning and saving them is what is good for me.

I've read a bunch of books on cycling and the books don't give you the 'feel' you need for shifting by just doing.

 My takeaway is that you should be consistent and find your 'sweet spot' for cadence. Of course, you must practice higher and lower cadence-for training. They have different goals-pushing 'big gears'  at low cadence (mashing) or 'spinning' with a high cadence achieve different training effects on the muscles. Lower cadence buillds power and higher cadence helps with neuromusclular entrainment and is easier to stay aerobic.

We all have an ideal cadence which is unique to each of us. For most people, it is usually ~80-85/minute- on average. (Some people are higher or lower, of course.)

I have improved a lot by riding hills and trying to keep a good focus on my cadence and try to hold 90-95. Whenever my cadence goes down because of a rolling hill, I shift to a bigger ring on the rear cassette and maintain that 90-95 rance. I know when I hit 85 and shift one gear up, my cadence will usually jump up 8-10. Shifting often and aggressively to maintain a smooth cadence is best, IMO. When I start going downhill, and my cadence gets up over 105, I shift down a gear.

A standard cassette is 12 for the smallest and 23 for the biggest. Many people recommend a bigger big ring on the cassette for LP because of the hills (27 or 28). Some people rcommend a smaller small ring for the hills, 11 rather than 12.  

I remember Bobby, Rusty and others had mentioned that an 11-28 worked well and that is what I have trained on and will race with.

But shifting, like everything else, takes practice/practice/practice!

Go find that sweet spot, Jason.

I'm following the Fink intermediate plan, and I am supposed to do 8 x 3 min Z4 intervals for my 1 hr run today. I'm dreading it...I'd love to cut it! I think a Z2 1 hr run would be plenty! I just feel guilty because I wouldn't be following the "plan"

I'm also having a REALLY hard time getting my morning workout in on Tuesdays before work. Just can't get out of bed. So, I try to squeeze the run and swim in the evening. Not fun.

We will be there Thu-Sunday

doing 2 loops of the bike Saturday... big grin

I know what you mean on both pieces.  It was a good thing I did my swim yesterday, but I was going to get up this morning for the run.  That didn't happen with one kid getting sick in the middle of the night and it being so humid. I have to say the past couple of weeks I have been doing my Tuesday swim on Mondays (It started off because I had to shuffle stuff around schedule wise) but I'm actually liking it because it cuts one day of the week from doing a morning and evening session.  I thought I would be more fatigued because I'm not really getting the rest day, but the swim seems to help me out from the long weekend of training.   I'm doing the competitive plan, I didn't choose the competitive plan because I was trying to get on the podium or anything.  I did it because I wanted to make sure the entire volume was there.  So I haven't been doing any of the interval stuff since the beginning of June.  Since I'm going by RPE and not HR.  I just listen to my body.  Some days when I feel good I push it a little harder.  When things are tight or I'm tired then I dial it back a little.  The main thing for me is getting in the time and overall mileage.  The speed is slowly increasing just by making sure I'm taking care of those two things.  I think the important part is getting the 1 hour run in no matter how you decide to do it.  Only a few more weeks you can do it.

rereading the entire thread and I found this gem, I missed earlier...

Its 126 pages!  I knew I should have studied harder and become a doctor

Hey, I didn't call it.  I'm simply going off the odds in Vegas.  And Vegas has you #1 BT'er at Lake Placid by a Lonnnng Shot.  

HUH - you know what I just noticed, I think our little LP Thread is the largest thread on BT in the last year with 79833 Views - 2513 Posts , with just a quick site perusal only Kaburns Mentor Group thread is even close to us!! 

I HEREBY DECLARE THIS THE ULTIMATE GREATEST Beginner Triathlete THREAD OF 2012!!!!!!!!! YEEEEAAAAAHHHHH!

Hi all,

long time I didn't come to this post

With less than 6 weeks to go now, I begin to feel what it takes to tackle this kind of challenge... I'm tired, starving all day, if I sit, I want to take a nap... BUT... I never felt so strong and so ready after the last couple of very long rides/run.

I missed a couple of workouts in the middle of the plan but my coach did an amazing work to get me back on the saddle.

I understand now the dedication it takes to train for an Ironman and I'm really amazed by you people who are doing multiple IM every year...

This week end, last BIG training for me in Mt Tremblant, then a 70.3 and taper time I guess... Time flies... Excited to see you there !

Alex

Jeff, I' heeeading up early Saturday morning by myself. If you see me laying on the side of the road pour some water on me and give a kick.

And we haven't even hit the Taper part our training.  I can only imagine the amounts of posts that will be happening come then.   I treat this thread as part of training; I'm in here every day.  All the info the I have taken in just from this years thread alone will make me successful in this journey.

So I was watching some video I took of last years finishers and the atmosphere that was generated during the late hours and I remember the emotion I had seeing it live.  The tears streaming down my face as these people were completing the hardest endurance race that our planet has to offer.

The victory in their determination.  The discipline in their training.  The will to not give up.  The desire to push through pain.  The managing of incredible suffering.  Knowing that they weren't limited to what their body could do...but what their mind could do.  The no quit attitude that carried hundreds to the end when they were ready to be done.

Just watching that and the thought of accomplishing this event got my emotions all riled up.  Please tell me I'm not the only one that's going to sob like a little school girl when I cross that finish line.

I'm dying to here these words. "Jeff Cornick, YOU ARE AN IRONMAN!!"

I prefer to call you "muppet!" If you beat her time I will buy you a beer (just one)!

I lost it after Triple T. I sat on a picnic bench and completely lost it. So I can imagine that I will do the same thing at IMLP.

It was funny because as I got my medal and shirt at TTT and started the thank the volunteers my eyes started to well. My voice started to crack. So I grabbed a banana and sobbed. I heard a woman say,"Awe, he's crying.", as snot landed on the table. haha

I was able to compose myself within seconds of my brother and sister-in-law showing up....

Why Muppet?

Healing up quickly,

Wounds are doing great hand feels alot better and hips is slowly coming along.

I was able to put in a 1 hr bike on the trainer last night.

Hopefully a run tonight not sure of time or distance at this point still feeling things out.

good to hear, Jeremy! Not too much, too fast...

Chrissy is a good nickname, especially since you both have shared a love of the roadrash. And she has a habit of coming in first , not too unlike you lately (second is OUTSTANDING)

Go Chrissy!

Dude, you will be an IRON-Man.  IRON.  There's no crying in IRONMAN!!

Actually, I think it's unhuman to finish an Ironman and not get emotional.