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New Year New You...reopened for late comers (Page 11)
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 2014-01-26 9:13 AM in reply to: Wumba41 |
New user  262   Los Angeles County |  Subject: RE: New Year New You...reopened for late comersOriginally posted by Wumba41 Originally posted by [email protected] That's a pretty good summary David, all bases covered. One thing to add (and I see this so many times when I have been marshalling triathlons) is make sure you leave your bike in a low gear (ie easy to pedal) in transition to enable you to pedal easily when you set off on the bike leg. I have seen so many people leave their bike in too high a gear and find it hard to pedal and one or two have even fallen off too as a result! Also for the last few minutes of the bike leg, use a lower gear and higher cadence when pedalling as it helps prepare your legs for the run a bit (you'll still get jelly legs for a bit though)! Basics of understanding bicycle gears. There are typically 2 to 3 gears in the front (depending on bicycle style) and 5 to 11 gears in the back (depending on the age/style of your bicycle). Switching Gears in the Front: - The shifter for the front gears are typically on the left side of the handlebars and vary on exact location depending on style of shifters - Use your left hand to shift - The bigger gear causes the pedaling to get harder - The smaller gear causes the pedaling to get easier Switching Gears in the Back - The shifter for the rear gears are typically on the right side of the handlebars and vary on exact location depending on style of shifters - User your right hand to shift - The bigger gear causes the pedaling to get easier (OPPOSITE OF FRONT GEAR) - The smaller gear causes the pedaling to get harder (OPPOSITE OF FRONT GEAR) Which Gears to Use - Each person will have a different comfort for a specific cruise gear - As the road makes an incline --- Switch gears to adjust for an easier pedaling situation (either dropping to smaller front or going to bigger rear or both) --- Some times switching gears might not be worth the hassle for smaller hills --- Easier to switch gears before there is a load on the pedals (so switch prior to when you'll need it; you can get to a harder gear easier than trying to get to a easier gear especially for the front) - As the road makes a decline --- Switch gears to adjust for a harder pedaling situation (either dropping to bigger front or going to smaller rear or both) --- Some times switching gears might not be worth the hassle for smaller hills --- *** Important Note *** ----- With long distance rides, I have found that keeping my legs moving with a little resistance even down hill helps ----- It will prevent my legs from relaxing too much and causing stiffness when I start to pedal again Doing the Math - Get the number of teeth for the front gear (let's say 48 which happens to be mine) - Get the number of teeth for the rear gear (let's say 12 which happens to be and easy one to calculate) - There is a 4:1 ratio between the gears (48:12 - reduces to 4:1) --- This means that every time my front gear rotates one cycle, the back gear will rotate 4 times --- Hardest resistance on my bicycle - I use a 48:16 for my cruising gears (3:1 reduced) --- This means that every time my front gear rotates one cycle, the back gear will rotate 3 times --- Not as hard to pedal BTW: Most modern bicycles has a 50 or 52 big gear in the front (mostly are 50). The rear gears typically are a 12 - 32 spread which means that the smallest is 12 teeth and the largest is 32 teeth and everything else in between varies by manufacturer and model. Please provide feedback everybody :-) Really good points :-) Thank you for the feedback. |
| 2014-01-26 9:32 AM in reply to: [email protected] |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by [email protected] Great point re the eye wear, absolutely even if its not sunny, prevents foreign bodies getting into the eyesOriginally posted by Wumba41 Originally posted by [email protected] There's some good advice from David there, a couple of other thoughts. I always have a couple of bottles on the bike, one for water and the other for an energy drink particularly if its a longer ride, I have a mouthful of energy drink followed by water. Again on the longer rides and in a race I have some energy gels too. I always take my mobile (think you call them cell phones!) with me too in case I need help for some reason or other. What to bring on bicycle rides? This is what I've been bringing. How about everybody else? IN MY BICYCLE SEAT BAG: - Extra tube (wrapped in shrink wrap / plastic wrap to compress it) - Patch repair kit - Tire levers - Multi-tool - Inhaler - Zip-lock bag --- ID --- Money --- Debit card ON MY BICYCLE - Bicycle pump - Lights for night riding - Bike lock around my frame/seat - Water bottle in cage ON ME - RoadID bracelet (I actually wear this all the time) - Helmet - Gloves - Food in back pockets However, during a race event. I might change things up a little bit. But, I still have almost all the same items minus the bicycle lock, and the bicycle seat bag (items will be in my back pockets otherwise with the least needed items in the middle pocket). Thank you Neil for the feedback. For me, I only have one cage. Seriously thinking about a seat cage, so I can have the multiple bottles. Yes, the energy drinks are very, very important during long rides (learned that on my last one). And, I did forget about carrying a cell phone. LOL One other thing that both of us overlooked. The importance of eye wear; they are our wind shields. I would recommend a set that has different color lenses (clear, light tint, dark tint). This will allow you to have the "exact" same feel for different riding conditions. |
| 2014-01-26 9:33 AM in reply to: Wumba41 |
New user 262 Los Angeles County | Subject: RE: New Year New You...CLOSED! Originally posted by Wumba41 Physio session this morning, didn't quite cry but was close...good progress being made! Bit of a bummer tomorrow, usually my opening race of the season, 10 mile hilly road race, but alas fitness levels are not good enough this year, first one I have missed for 5 years, hey ho. Here's a great little animation from swimsmooth...introducing Mr Smooth (hmmm I know I few of those!), he has the perfect swimstroke. http://www.swimsmooth.com/console.php Sorry to hear that you're missing your regular season routine :-( Hopefully the physio is helping and getting you to where you need to be quickly. |
| 2014-01-26 9:34 AM in reply to: Wumba41 |
| 187 | Subject: RE: New Year New You...reopened for late comers I led a spin class at the gym today as the usual instructor was ill. Here's the session I did, pretty tough as I did it too, maybe one to do with some fast music to help (Bat out of Hell went down well)! Let me know if you can open the document. Neil Attachments ---------------- Spin Session - Rolling Hills and Pyramid Sprints.docx (12KB - 13 downloads) |
| 2014-01-26 9:43 AM in reply to: Wumba41 |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by Wumba41 I led a spin class at the gym today as the usual instructor was ill. Here's the session I did, pretty tough as I did it too, maybe one to do with some fast music to help (Bat out of Hell went down well)! Let me know if you can open the document. Neil For some reason, the document is labeled with extension docx, but when I click on it to save, it saves with extension htm. Once I change the extension, it opens. |
| 2014-01-26 10:25 AM in reply to: Wumba41 |
| 39 | Subject: RE: New Year New You...reopened for late comers Originally posted by Wumba41 I led a spin class at the gym today as the usual instructor was ill. Here's the session I did, pretty tough as I did it too, maybe one to do with some fast music to help (Bat out of Hell went down well)! Let me know if you can open the document. Neil Thanks for the bike workout. I was trying to figure out a plan for my ride tomorrow (I'm unfortunately snowed in today). One question - I haven't done much spinning before; how do you determine what should be your base gear? |
| 2014-01-26 10:30 AM in reply to: kturnity |
| 39 | Subject: RE: New Year New You...reopened for late comers Had a great swim session this morning. However, I've come across a problem in the pool. I tend to get a lot of foot cramps, particularly when using the pull buoy. Is there anything I can do to prevent this? |
| 2014-01-26 11:19 AM in reply to: kturnity |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by kturnity Hi Katie - I usually work it out by finding a gear I can comfortably spin at 95 rpm for a good period of time. Try that, could be a case of trial and error until you get it right and don't worry about either lowering or raising it through your workout. The session should leave you feeling like you've had a good workout, it combines endurance (hills) with power (sprints)...don't be cursing me half way through, you have been warned! Originally posted by Wumba41 I led a spin class at the gym today as the usual instructor was ill. Here's the session I did, pretty tough as I did it too, maybe one to do with some fast music to help (Bat out of Hell went down well)! Let me know if you can open the document. Neil Thanks for the bike workout. I was trying to figure out a plan for my ride tomorrow (I'm unfortunately snowed in today). One question - I haven't done much spinning before; how do you determine what should be your base gear? |
| 2014-01-26 11:28 AM in reply to: kturnity |
| 187 | Subject: RE: New Year New You...reopened for late comers Originally posted by kturnity OK this sounds crazy but be happy you are cramping at this stage of your swim program! The reason I saw this is because it feels as though you are teaching your feet to be in the correct position, one that isn't natural. The cramping should disappear over time, one way to help is to ensure you have enough electrolytes onboard, bananas help as do energy drinks. Keep me posted on how you get onHad a great swim session this morning. However, I've come across a problem in the pool. I tend to get a lot of foot cramps, particularly when using the pull buoy. Is there anything I can do to prevent this? |
| 2014-01-26 7:49 PM in reply to: 0 |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by Wumba41 Originally posted by kturnity OK this sounds crazy but be happy you are cramping at this stage of your swim program! The reason I saw this is because it feels as though you are teaching your feet to be in the correct position, one that isn't natural. The cramping should disappear over time, one way to help is to ensure you have enough electrolytes onboard, bananas help as do energy drinks. Keep me posted on how you get on Had a great swim session this morning. However, I've come across a problem in the pool. I tend to get a lot of foot cramps, particularly when using the pull buoy. Is there anything I can do to prevent this? Just curious, what part of the foot is it cramping. Is it under the foot? Is it cramping around the toes? Or somewhere else. For me, I've noticed to be around the toes and specifically the right middle toe area. I normally get the craps after a kicking session on kick board and I push off the wall. After having my foot pointed for kicking, I flex my ankle to get ready for a push position. And that's when it happends. I'm no doctor, but my theory is that after working the muscles one way for a long period of time, then flexing quickly the other direction, they just don't like me. I agree with Neil. Over time, the cramping should disappear. But, by chance they don't, pay attention to what you are doing at that moment and what you were doing just before. This will help to figure out what, if anything, you can change to prevent it from happening. Also, might be good practice, at the time you get a cramp or simulate a cramp to see if you can work it out without relying on the lane line or pool bottom. Please, please, please, your safety is first and should be your main priority. At the same time, if you are not familiar on what to do while in open water, that can also be a major problem. Let us know how things work out and if they don't happen as often. Edited by [email protected] 2014-01-26 8:45 PM |
| 2014-01-27 7:46 AM in reply to: #4915235 |
| 3 | Subject: RE: New Year New You...reopened for late comers I'm definitely a late comer! Still got room? NAME: Ruth STORY: I am a certified health coach, 26 year old mom from TN. So....2 years ago I used to weigh 235 pounds. The first thing I would plan for in the morning was when I could squeeze in a nap. I was exhausted, and feeling way older than I should. I couldn't even run for 5 minutes without wanting to die. So I found my health program in 2012, lost 75 pounds, started helping 200+ other people get healthy, picked up cycling, LOVE it, did the C25K running program, although I never officially raced, loved working out..and then March - October of 2013 I ended up being the sole caregiver to my father who ended up dying of liver cancer. No help from family or anyone. Being caregiver to a terminally ill person in your own home from diagnosis to death while being a mom and working from home leaves no room for personal progression. I didn't gain my weight back, just 4-5 lbs, but I just kinda got soft. Always wanted to do a tri...so I am! FAMILY STATUS: Engaged, mom to a 3 year old and stepmom to 10 year old CURRENT TRAINING: Just my normal cardio 5x a week + some strength. Ready to amp it up, add swimming and work on consistency. 2014 RACES: Music City Sprint in July WEIGHTLOSS: 75 lbs almost 2 years ago. Looking to lose another 20 ish lbs before the race to improve time and reduce the risk of injury. |
| 2014-01-27 12:07 PM in reply to: [email protected] |
| 39 | Subject: RE: New Year New You...reopened for late comers Originally posted by [email protected] Originally posted by Wumba41 Originally posted by kturnity OK this sounds crazy but be happy you are cramping at this stage of your swim program! The reason I saw this is because it feels as though you are teaching your feet to be in the correct position, one that isn't natural. The cramping should disappear over time, one way to help is to ensure you have enough electrolytes onboard, bananas help as do energy drinks. Keep me posted on how you get on Had a great swim session this morning. However, I've come across a problem in the pool. I tend to get a lot of foot cramps, particularly when using the pull buoy. Is there anything I can do to prevent this? Just curious, what part of the foot is it cramping. Is it under the foot? Is it cramping around the toes? Or somewhere else. For me, I've noticed to be around the toes and specifically the right middle toe area. I normally get the craps after a kicking session on kick board and I push off the wall. After having my foot pointed for kicking, I flex my ankle to get ready for a push position. And that's when it happends. I'm no doctor, but my theory is that after working the muscles one way for a long period of time, then flexing quickly the other direction, they just don't like me. I agree with Neil. Over time, the cramping should disappear. But, by chance they don't, pay attention to what you are doing at that moment and what you were doing just before. This will help to figure out what, if anything, you can change to prevent it from happening. Also, might be good practice, at the time you get a cramp or simulate a cramp to see if you can work it out without relying on the lane line or pool bottom. Please, please, please, your safety is first and should be your main priority. At the same time, if you are not familiar on what to do while in open water, that can also be a major problem. Let us know how things work out and if they don't happen as often. I tend to get the cramps in my arches. I've gotten them before, but have never been able to pin point what it was that was causing them. Now that I've thought about it a bit, I realized it's always when I'm doing something with pointed toes. Also, they tend to happen more towards the end of longer pool sessions, so I think the electrolyte thing is probably part of it. I'll work on taking in more to see if that happens. On the bright side, since I'm used to getting foot cramps, I've gotten good at working them out. I can stop in the middle of the pool to take care of it if necessary (I had to do this once yesterday). I'll keep you posted on how the electrolytes work out and whether they seem to be getting better or not. Thank you both for your input! |
| 2014-01-27 7:54 PM in reply to: kturnity |
Veteran 350 Central VA | Subject: RE: New Year New You...reopened for late comers |
| 2014-01-27 8:40 PM in reply to: pvfd304 |
| 13 | Subject: RE: New Year New You...reopened for late comers I've got some kinda bad news. So my 10K was great, I wasn't nearly as sore afterwards as I'd expected which was awesome. However, behind my knee (closer to the lateral side of my left leg) started to feel funny a few days before (and during) the race. I didn't think too much of it, it hasn't been that bad. Just enough to where I was noticing it. Today I just was walking around and it started to really hurt, and I luckily had an appointment with my homeopath (who is an MD) and I had her look at it. She said it's definitely tight, and that the tendon connecting my hamstring to the bones by my calf (tibia or fibula, not sure which one) was a bit irritated. She said it's just an overuse injury and offered to refer me to a PT if I was worried about it, but since I can walk without a limp I said I would just wait it out. :/ I'm gonna take the week off from running/biking and just do a lot of gentle stretching and yoga. I want to get in the pool and swim some laps if that doesn't make it any worse. Ugh  I don't think it's going to be a huge season-ending injury, I'm just hoping it gets better soon. Taking some ibuprofen and icing it right now. Does anybody know some good hamstring stretches I can do in the meantime? |
| 2014-01-27 8:48 PM in reply to: JBRuthBancroft |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Video on how to adjust your front derailleur. :-) http://learn.performancebike.com/bikes/advice/how-to-guides/bike-pa... |
| 2014-01-27 8:53 PM in reply to: virginia_BT |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by virginia_BT I've got some kinda bad news. So my 10K was great, I wasn't nearly as sore afterwards as I'd expected which was awesome. However, behind my knee (closer to the lateral side of my left leg) started to feel funny a few days before (and during) the race. I didn't think too much of it, it hasn't been that bad. Just enough to where I was noticing it. Today I just was walking around and it started to really hurt, and I luckily had an appointment with my homeopath (who is an MD) and I had her look at it. She said it's definitely tight, and that the tendon connecting my hamstring to the bones by my calf (tibia or fibula, not sure which one) was a bit irritated. She said it's just an overuse injury and offered to refer me to a PT if I was worried about it, but since I can walk without a limp I said I would just wait it out. :/ I'm gonna take the week off from running/biking and just do a lot of gentle stretching and yoga. I want to get in the pool and swim some laps if that doesn't make it any worse. Ugh I don't think it's going to be a huge season-ending injury, I'm just hoping it gets better soon. Taking some ibuprofen and icing it right now. Does anybody know some good hamstring stretches I can do in the meantime? With taking the week off, I would consider also staying away from anything that could prolong the irritation. I would wait until it heals and then start working with it to get the flexibility and strength back. You don't want to accidentally cause a small injury to become a big one. :-) Hope everything heals properly... Hang in there :-) |
| 2014-01-27 8:59 PM in reply to: [email protected] |
| 13 | Subject: RE: New Year New You...reopened for late comers Yeah I wasn't sure about the stretching, that's why I asked. Thanks for the tip! So you think I shouldn't stretch at all? |
| 2014-01-27 9:15 PM in reply to: virginia_BT |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by virginia_BT Yeah I wasn't sure about the stretching, that's why I asked. Thanks for the tip! So you think I shouldn't stretch at all? Personally, I wouldn't. The first thing that comes to mind is a rubber band. If there is a problem with a rubber band and you continue to stretch it; eventually, it will break. So, stretching might be too soon; let it heal first. Also, while you have the injury, since it's in the leg, you can still do other things to help keep your body in motion; you don't have to stop everything. If it was me, I would go to the gym and start with some weight/strength training for the upper body. You will need to start focusing on the triathlon and you will find very quick that upper body is definitely needed when bicycling. Plus, it will help with your strength for the swim (as Neil pointed out 90% arms and 10% kick) Don't look at it as a, "I can't work out now." You just need to adjust and keep moving forward. When your leg does get to the point where it doesn't hurt or feel stiff. gradually start with the stretching to feel how that area feels before you put too much stress. Rubber band :-) |
| 2014-01-27 9:20 PM in reply to: [email protected] |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by [email protected] Originally posted by virginia_BT Yeah I wasn't sure about the stretching, that's why I asked. Thanks for the tip! So you think I shouldn't stretch at all? Personally, I wouldn't. The first thing that comes to mind is a rubber band. If there is a problem with a rubber band and you continue to stretch it; eventually, it will break. So, stretching might be too soon; let it heal first. Also, while you have the injury, since it's in the leg, you can still do other things to help keep your body in motion; you don't have to stop everything. If it was me, I would go to the gym and start with some weight/strength training for the upper body. You will need to start focusing on the triathlon and you will find very quick that upper body is definitely needed when bicycling. Plus, it will help with your strength for the swim (as Neil pointed out 90% arms and 10% kick) Don't look at it as a, "I can't work out now." You just need to adjust and keep moving forward. When your leg does get to the point where it doesn't hurt or feel stiff. gradually start with the stretching to feel how that area feels before you put too much stress. Rubber band :-) One other thing... If it was a muscle injury, I would agree with the stretching and other things dealing with a light intensity. Two different types of injuries though :-) |
| 2014-01-28 10:20 AM in reply to: JBRuthBancroft |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers It felt great. On my ride home, I hit 30.9mph on a flat stretch of road. Then, I went to the gym and cycled more. Realized that while on the stationary bike, it was hard to get my heart rate up. I max'd out at 153 doing "rolling hills" at level 8 with a 22.9 mph and 95 cadence. On the lower hills, my heart rate only hit 143 max. Does this mean I need to increase the level to get my heart going faster even if my legs are not used to that level of resistance? Or, should I just increase my time on the bike to hopefully get my heart rate up from duration? |
| 2014-01-28 1:08 PM in reply to: JBRuthBancroft |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by JBRuthBancroft I'm definitely a late comer! Still got room? NAME: Ruth STORY: I am a certified health coach, 26 year old mom from TN. So....2 years ago I used to weigh 235 pounds. The first thing I would plan for in the morning was when I could squeeze in a nap. I was exhausted, and feeling way older than I should. I couldn't even run for 5 minutes without wanting to die. So I found my health program in 2012, lost 75 pounds, started helping 200+ other people get healthy, picked up cycling, LOVE it, did the C25K running program, although I never officially raced, loved working out..and then March - October of 2013 I ended up being the sole caregiver to my father who ended up dying of liver cancer. No help from family or anyone. Being caregiver to a terminally ill person in your own home from diagnosis to death while being a mom and working from home leaves no room for personal progression. I didn't gain my weight back, just 4-5 lbs, but I just kinda got soft. Always wanted to do a tri...so I am! FAMILY STATUS: Engaged, mom to a 3 year old and stepmom to 10 year old CURRENT TRAINING: Just my normal cardio 5x a week + some strength. Ready to amp it up, add swimming and work on consistency. 2014 RACES: Music City Sprint in July WEIGHTLOSS: 75 lbs almost 2 years ago. Looking to lose another 20 ish lbs before the race to improve time and reduce the risk of injury. Neil hasn't officially added you, but welcome to the group :-) Congratulations on your accomplishments and wishing you the best on continuing on your way to fulfilling your goals :-) Sorry to hear about your father. Look forward to hearing about your progress :-) |
| 2014-01-28 1:47 PM in reply to: JBRuthBancroft |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Rob and Jen and Katie, How are you swimming sessions going? Rob, have you reached you 100yd mark? Hope you have. Jen, how is your progress going? You'll be swimming circles around me before I now it :-Katie, are you still experiencing foot cramps? Hope you are finding a solution soon. |
| 2014-01-28 2:09 PM in reply to: [email protected] |
| 38 | Subject: RE: New Year New You...reopened for late comers Hey everyone, I'm just checking in. I have been reading the posts since I was last here and this group is pretty awesome. The content being posted is great. The group I was in last year didn't post nearly as much. We have -25 degree wind chill again. I'm still spending most of my training time in my home gym and on my skis. I'm really hoping it warms up enough to go for a good run soon. January is almost over and I was looking at the months training events on the calendar. It is a telling thing. So, now I have to improve upon that next month. I get better as we go. I promise. :D Have fun out there, Don |
| 2014-01-28 2:20 PM in reply to: sigsby |
New user 262 Los Angeles County | Subject: RE: New Year New You...reopened for late comers Originally posted by sigsby Hey everyone, I'm just checking in. I have been reading the posts since I was last here and this group is pretty awesome. The content being posted is great. The group I was in last year didn't post nearly as much. We have -25 degree wind chill again. I'm still spending most of my training time in my home gym and on my skis. I'm really hoping it warms up enough to go for a good run soon. January is almost over and I was looking at the months training events on the calendar. It is a telling thing. So, now I have to improve upon that next month. I get better as we go. I promise. :D Have fun out there, Don Awesome, Don... Keep things going forward :-) Hopefully, you can get outside soon :-) Like an animal just anxiously waiting to get out of its cage, right? (jk) |
| 2014-01-28 3:48 PM in reply to: sigsby |
| 39 | Subject: RE: New Year New You...reopened for late comers Originally posted by sigsby Hey everyone, I'm just checking in. I have been reading the posts since I was last here and this group is pretty awesome. The content being posted is great. The group I was in last year didn't post nearly as much. We have -25 degree wind chill again. I'm still spending most of my training time in my home gym and on my skis. I'm really hoping it warms up enough to go for a good run soon. January is almost over and I was looking at the months training events on the calendar. It is a telling thing. So, now I have to improve upon that next month. I get better as we go. I promise. :D Have fun out there, Don I feel your pain Don. It was -20(F) before you included wind chill here this morning. I can't wait for warmer weather for rides/runs. Although I did have a nice run through the snow over the weekend. (= At least the trails weren't too crowded! Here's to hoping for warmer weather in the near future. |
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