BigDH - Checking Off the Boxes - Mentor Group - CLOSED (Page 12)

What I found helpful to increase speed was continuously counting to 10, at the top of my right legs pedal stroke.  I know a cadence (spin rate) monitor could be used, but I didnt have one and it also kept me focussed, you get to a slight hill and its the only real way of knowing your slowing down even slightly, by noticing your pedal rate slowing.  As soon as you notice this then change gear to keep the rate the same, you may need to change gears more often.  If your coming to a big hill then judge the gears required for max speed up the hill.

If you tagged onto the back of the group, you will notice they are consistently pedalling at the same rate, using the gears to keep the rate consistent.  This will mean you can gauge the level of effort at any one time, balancing effort to pace, this will maximise your speed over a distance.

A gear or two lower at a higher cadence should work out faster with less effort than pushing hard in a higher gear both current mph and definetly average speed.

People say that you need to spin at xx times a minute.  I dont think this is the case to get started, I believe you work out your own rate to get speed/effort around your fitness.

Depends on your fitness, but you could try to build up too 20 miles a few times, then try to do it as fat as you can, then a couple of days later do it again trying to beat your time and following the above.  See the results, both in travel time but also recovery time!!

I did a really cool speed workout a while back.  Basically, it is an assisted Treadmill run at very high speed and very high ramp tilt for a short duration:

http://www.athleticrepublic.com/websiteImgs/super_treadmill_article_82410.pdf

books huh?

Your First Triathlon - Recommended

Running start to Finish

Runners rule book

Ironman 70.3

Its not about the bike - good inspirational one

Be Iron Fit

17 Hours to Glory - READ THIS BOOK!!!!!!

Chi Running

The Complete Triathelets Training Manual

Iron Planner

Triathletes training Bible - too advanced for me at this point

Still on the bookshelf to be read

Marathon Running

Every Second Counts

Swim Bike Run

I go to used books stores and clean them out of any of the stuff I am interested in.

Find out about that group and start riding with them. You will drop out of the pack for a while but you will eventually be able to keep pace with them.

You can also try riding longer and finding some nice nasty hills to build strength

I've been reading some from the library - Dean Karnazes books are great fun and motivational.

I just started one called "Born To Run" by Christopher McDougall.  First few chapters about why running is tough on big guys is a great affirmation to do Tri's.

So, I made arrangements to have someone watch my kids this afternoon.  I was going to go for a sunny daytime ride on my road bike.  Not so much.  It's raining and kind of miserable out there.  Somebody tell me to suck it up and use the trainer during that time.  No bagging the workout because I'm mad at the weather.

As for books, I just read a woman's running book, by Kara Goucher.  It was good.  Thanks for the lists though.  I get my books from the library, so I'm going to check and see if my library system has some of those.

Overall, I'm doing really well this week.  I know I mentioned it already, but I changed my asthma meds last week, and it is amazing the difference it's made.  I'm naturally falling into a much faster rhythm.  I ran with a friend on Tuesday who usually wears me out and this time, she was having trouble keeping up with me.

Suck it up an ride the trainer???? No, I wont say that. What I would say is get OUT there and ride.... What if it rains during a race? are you going to ride the trainer then?

Seriously, dont go to a really heavily trafficed area, wear something bright and get out there!

Hmm, I think this week has been a lesson in weather for me and I've failed miserably.  To cut to the chase, I decided to delay the bike ride to tomorrow.

I am honestly a bit nervous about riding in crazy weather.  It isn't just that I'm avoiding the rain..  I have run in pretty much any weather aside from hail, so I can take it, but I have this crazy feeling that wet roads are suddenly going to make my bike slide all over the place or something.

I probably should have gotten out there because it would have helped me get past that.  So, talk to me about this: how does it effect traction?  I know about the painted lines being slippery, but anything else to watch out for?

Darren, I like your idea about riding the trails.  I do have my hybrid bike, so I can always keep that in mind.

This weekend looks like there may be more rain, so perhaps I will get put to the test again...

Deb:

I totally agree - too many careless distracted drivers to risk riding when it's really pouring and windy. I tend to ride my old mountain bike in the rain - I still don't trust the tiny tires on my commuter.

Is spinning an option for you?  I have found that the spin class teachers at my Y are all really Triathletes.  We even have a "spin studio" - not a gym - a whole business that only does spinning - and it's only like $5 or $10 per session (I have yet to try that).

Rested my achilles for a few days and iced (while watching tv and son's soccer) and got to run my race today! No pain! 30 seconds faster than last year, YEAH!  It's a weird race (3.5 miles) way too many (9,000ish) runners and no wave start.

Speaking of TV - I wanted to get back to the idea of doing crunches (or anything else) while watching TV.  IMHO I think ideally we should "be in the  moment" to maximize the benefit.  I don't generally listen to music on runs lately, so I stay focused on the getting most out of the run.  Same deal with Abs work - I try to focus on it. Just my .02

I am honestly a bit nervous about riding in crazy weather.  It isn't just that I'm avoiding the rain..  I have run in pretty much any weather aside from hail, so I can take it, but I have this crazy feeling that wet roads are suddenly going to make my bike slide all over the place or something.

I probably should have gotten out there because it would have helped me get past that.  So, talk to me about this: how does it effect traction?  I know about the painted lines being slippery, but anything else to watch out for?

Hello,

I have ridden my hybrid in all conditions, although the tyres are slightly bigger it has no tread pattern.  However I also have owned a few motorbikes aswell, having done trackdays with minimum tread, but also road riding too.

I bet you would really be surprised at how much grip you have in the wet.  Manhole covers, lines, wet leaves etc then virtually none!!  In the wet though you look further ahead and ride really smoothly, if you pull the brakes on progressively then once the initial braking is done you can brake almost as hard as in the dry!!  In the dry you shouldnt grab a handful of brakes, but its even more important in the wet.  When you start braking the weight needs to transfer to the fron tyre before braking really hard, which sqaushes the tyre a bit giving more contact patch.  Oherwise you can skid.  The principles are the same on a push bike and motorbike.  Just be smooth!!

Cornering lean your body more into a corner in the wet, this will leave the bike more upright.  You can turn quite tightly with the bike upright still.  But same as everything build up into it!!

Practice makes perfect.  Word of warning though there is only one way to learn the limits exactly!! 

However, my theory is  - short of really high speeds then the rider will normally be at fault for causing the lack of grip..........  Not seeing and avoiding the manhole cover, jamming the brakes on, or being surprised / tense by the sudden bend.

Cheers,

Mark

Looks like I'll get my opportunity to practice riding in the rain tomorrow.  Have a 25 mile ride planned and the forcast shows rain and T-Storms.  I'm going to try to get it out of the way early, then work, then B-Day party for our 2 year old little girl.  8 mile run planned for Sunday. 

I'll have to check out some of the suggested reading material.  I've read "Born to Run".  I really enjoyed it.  My running training bible is "Run Less, Run Faster".  Emphasizes running only 3 quality runs per week (one speed, one tempo and one long).  It works great for me.  I have a few others sitting up on the bookshelf that I haven't gotten to yet. 

Have a nice weekend everyone!

Hope you enjoy your weekend too! 

For my part - my plans are a bit tentative.  I took another rest day - the leg that had the painful achilles is really tight - both calf and quad.  I tried some gentle stretching - and did some garage stuff, and a short 2 mile bike ride in the rain.

So, I got Chariots of Fire out from the library today.  I know we're talking about books, but I've never seen it and want to.  May watch it tonight if we get a chance.

As for music, I don't listen to it much when I run.  I did when I started, and I still do on occasion, but I really enjoy just running.  My ipod was broken for a little while, so I fell out of the habit of using it for every run.  Once I realized I was okay running without it, I decided not to use it all the time, since I can't in triathlons.  If I am working out inside though, I NEED to have the tv on while doing it.

Yeah!

Drove the 30 miles to my next (and first "real") tri course, Hudson Crossing Sprint.  Scoped out the swim, biked the bike and ran the run.  I was tentative right up until I got there.  In fact, my right hamstring was in spasm in the car as I drove up. Just took it easy and left the hear rate strap off so I wouldn't worry about taking it easy.

The run is 70% trails, so I wanted to check it out.  My Mizuno road shoes are pretty poor on trails because they have this huge cavity in the sole.  I have decided to use my trail shoes - so I really need to run some trails for the next few weeks to get them broken in.

Hopeful that whatever I've done to my right leg from achilles to quad didn't suffer from the fun I had this evening.

Even had a little rain and a rainbow.

I have found that I really like running trails. Its certainly more interesting, I find it softer on the joints and I have read that it is good for developing stability muscles.