swbkrun with us!!! - Closed (Page 124)

WATTS question.

I'm doing a cycling program on the trainer. There's some workouts that requires for your HR to be at 100-105% of your LTH.    My question is, do I spin FASTER (higher cadence) to get the HR up, or HARDER gears?

I can get my HR up, but I feel like it's not getting high enough to get to 100%. I am afraid that if I go into the harder gears for those sets (such as 4x30" at 105% LTH sets), I'll trash my legs. So I don't know if it's just better to bear the pain of the legs, and that's what you're supposed to feel - FEEL THE BURN!!, or just do high cadence. 

If someone is training by power, and they need to get their power to 105-110% of their LTH, do they use the harder gears to increase their power or just faster spin?

Thanks for any inputs!


ALSO - does anyone have a PM on a wheel laying around their house that I can borrow for about 15 weeks?  Wired or Wireless. I don't care. It'll be strictly indoor ride use only. I'll use my own tires and tubes. If not, no big deal. I'm just curious about my power and if I like it, I may invest in one. 

Answer is it depends.  Even with a power meter you can mash a bigger gear or spin faster in a smaller gear to get the watts you need.  It takes some time to figure out the happy medium , for some it might be heavier on the mashing and lighter on the spinning, others vice, versa.  Both will get you to the same place.

I go back and forth, some days I feel better mashing, some spinning.  LOL sometimes it even changes during a single ride.

As for the PM you can always buy one and then re-sell if you don't like it, the resale on them is pretty good.  Another option is I think racedaywheels.com rents pt wheels so you could at least try them out for a few days.

Linda / Suzy / et al... you go with the extra gear bag when you shipped your bike?  if so what did you put in it?

Linda.. been meaning to mention..  i tried the perpetuem tabs on fridays ride.  not sure what i think.  definitely  something good to chew on but it was almost too much.  also the price of 4 bucks a tube is pretty steep.  worth trying

I didn't stick an extra gear bag in my bike box because it was being shipped to the designated LBS for set up.  Didn't want to risk that they would misplace my shoes, helmet, fuel belt, front mount bottle and fuel.  If I was shipping it directly the hotel, I would have put as much in there as it would hold, including my wetsuit.  Of course, the box is big and everything else I own is puny.

PS. Don't worry Dineen, I won't make you carry all my other crap to REV3.  Just the SEVEN!

I already have a reasonably high cadence (95rpm) so I opt for a harder gear unless my plan calls for greater RPMs.  In a race situation, I am looking to keep my cadence between 90-95rpm and if I need to hit Z3 for a HIM, it's all about gearing unless I am going up some giant hill.  Then I gear down and spin up it trying to keep within the Z3 limitations.

Yeah. And don't forget to add in the additional 4-5 hours a week for prepping and recovering....we don't get to count those in the plan, but man do they add up!

And that fits in the glove compartment so you'll have plenty of room

So all done with my fit and I learned so much from Frank!. Also I have abnormal body proportions as mentioned before, my legs are extremly long compaired to my torso an my tibula length is not proportionate to my inseam. Frank remeasured me because he dint believe the orginal numbers his assistant took when I purchased the bike but it was correct and I have a long femur. He said that with my measurements there's really no stock bike that will be perfect but for the distances I am doing I will be fine, he said if I was doin an ironman he would suggest a custom bike to people like me. The only thing that helped me out a lot was my flexibility. He told me I had above average hamstring and hip flexor flexibility and a strong core which allowed me to keep my upper back straight and really lengthen my torso in the aero position. When I go back t pick up the bike later today I hope they let me have some of the pictures and measurments recorded.One thing I have to work on is pedal technique, I need to keep my heel down to round out my stroke. I am pigeon toed and that transfered to the bike so he adjusted the float in my cleats and put in risers or something to compinsate for it or something. I think I am ready!! Lol

I agree with Tony....... also.....another option:
http://www.nashbar.com/bikes/Product_10053_10052_502633_-1_202630_10000_202608

I will pre-warn that this machine is not always the most accurate on the power readings, but really power is just "a number". (Great topic, love the show.......more on this later if needed)  But it certainly will show you your delta, help you set targets, and give you some feedback on power versus feel, cadence, gearing, etc.  

Decent trainer also, very quiet, easy on tires, and has been very reliable for me.  I think Barry has one also....maybe he can weigh in.

With the size of that bike and the size of my truck....I think I will have plenty of room!    Send whatever you don't want to fly down with me........

amen.

I should count that time right...Putting on 14 different coats and pants to run outside in this crap!!

Looks like lots of good news going on in the old MG!  Congratulations to the great race results and workouts.  Funny you guys were talking about 9,7,5,3 drills at swimming, we did those this morning at Masters.  I officially agree THEY SUCK!!!

Let me see if I can hit all the points:

Rev3:  I have hotel reservations for Friday and Saturday night.  Maybe some kind and generous MG member will let me and my friends shower in their hotel rooms before we drive home for 5 hours on Sunday?

Erica, first off, congrats on the job. Send some of that good luck my way. I have my first interview tomorrow.  Second, saddle fits:  I had a 3 hour bike fit on Friday and during that time we noticed how warped my saddle was.  I don't know why I never thought of this but since I pronate when I walk I pronate when I peddle too.  May saddle had very uneven wear patterns on it.  This might be part of your discomfort with the weight loss.

Speaking of bike fits,  I can't believe I was even able to ride a bike before.  We raised my seat over 4cm, corrected my knee angle by 17degrees, moved the cleats, put lifts in the shoes, adjusted the handle bars, etc.  But watch out boys, the girl is fitted properly and outfitted with power now.  I'm coming for you!!!!!

Allow me to be the first to say.... Someone please call me when this is going down.

Trevor .............. oh dear. 

Beat me to it...

I did some 3-5-7-9 breathing drills in the pool today for grins, and mid-way through I decided to observe myself. Amazing. I realized that my M.O. is to hold my breath until the second-to-last stroke and do a big/quick exhale and then inhale again when I breathe. None of that "slow exhale" stuff like I suggested. When I paid attention to my breathing patterns when just swimming (I always breathe every 3rd stroke), I noticed the same thing!

So, that's how I have done it for goodness-knows-how-many years, and I ain't changin'. Works for me.

Do as I say, not as I do...

You bet!! That's a Mama's right, right?!! And also, it's my way of showing that there's more than one way to skin the ole' cat. Who knows what's the best way. What works is best, I guess!!

how the heck do you put on a valve stem extension...or am I just stupid?  Nevermind, don't answer that last question.

I got the new cassette put on and ready to put tires on my new wheels.  I have the extensions, but have no clue how to put them on.  they are not screwing on like i think they should.

help

war eagle!

here.  read the two and three posts from the bottom.   heck, just read the entire thread!!!!


edit  and... ummm... i had similiar issues.  but mine was on a race morning.  ha!

Edited by fattyfatfat 2011-03-01 8:34 PM

war eagle!

I need to try that on Thursday.  Been doing this slow exhale and feel like I might die after the first 100.