SBR Utopia - OPEN (Page 133)

Great news, congratulations!!

Congratulations Shane!

Congrats Shane!

Awesome stuff Shane!

Went out and attempted some sort of Tempo run today...got it done but it's hard to see how slow I am My foot is finally healed. It took a full 2 months, I still can't wear my favorite Converse, and it might be a while because of the scar tissue. 

Our kid's sports start again this weekend so I will be unable to do the full group ride for a while...the good thing is that I can do some longer Sunday rides and hopefully meet up with some friends I haven't seen for a while. My BFF and training partner for the past 5 years is moving to HI next month I am trying to spend as much time with her as possible, we have literally ridden thousands of miles together and I am going to miss her so much!

Hope everyone has a great weekend

Is anyone building up a bike?  I am going to be putting some stuff on ebay, I have no iea yet what the stuff is worth, but I'd be willing to deal with my mentor group buds if someone is looking for something.  Hope this is kosher,,,,,   if not we can delete it.

I have
SRAM Rival FD, RD, Rical brakes, a standard FSA crankset (lots of miles) w 175 cranks, Planet X aero bars (minor scratches), Planet X stealth frame, also likely selling Mavic Aksium clincher 700 wheelset, bladed spokes.  I have another standard crankset, Ultegra (i believe) off the roadie when I went to compact. 

If interested PM for info.  My wife wants the junk out of the house!

Welcome back!  slow and steady. 

If I bring anymore stuff into the house, I'll be the one out of the house!

Run question.  I'm trying to ramp up my running again, and so far have been mostly sticking to Z1/2 efforts - with the occasional km or two drifting higher than that when I encounter hills.    The distances are mostly in the 5-8km range, and I'm just getting ready to reintroduce a slightly longer run each week.

Race season kicks off in 8 weeks time.  So while the Z1/2 efforts are great right now, I'm going to want to introduce some higher intensity intervals/runs within the next 4 weeks as I've got a couple of Sprints in early June.  I'm just trying to figure out the best way to that.  Logs are up to date, and all suggestions/comments are welcome.

Neil, I am no coach, however I have been doing a lot of strides within my runs.  I.e. typical run would be say a 45 minute Z2 run with anywhere from 3-6 strides of about :30 at varying paces.  Have also been doing a few "ladder" types where the pace alternates between HIM and sprint pace.  Ran recently with a very good runner friend, if you have someone you can run with, do fartleks with each taking a turn and increasing the pace just slightly but for a random chosen distance.

Although I have yet to put any of this to the test in a sprint (although I did do a 10K), I think it's helped me train my legs how to run faster albeit in short spurts.  the 10K went well, and held a pace i didn't think possible, so it seems to work.

Why do you think I am selling?

Oh, also a speedfil frame bottle, with all mounting stuff but no hoses

This may have been posted, but worth a rebump.  I missed this as I was concentrating on Oceanside, but talking about small gains, these tires ares supposed to be among the best, and a huge sale.

http://www.probikekit.com/us/continental-grand-prix-4000s-clincher-road-tyre.html

They list retail as $50 something, but I know in my LBS they are $70+

Just ordered a pair for the rest of the season

Neil, I'm trying to remember, you had some sort of foot or achilles issue sorta recently? How has that been coming along?

Not much training this week as I'm traveling, although I had a nice run in Munich's English Gardens yesterday. I'm in Prague today and found out there is a pretty big half marathon tomorrow. The course looks great. I stopped by the expo tent sort of hoping i might be able to register but it's sold out. 12k runners in town. As well as about a billion college kids on spring break.

Edited by kcarroll 2013-04-05 4:01 PM

Neil - in addition to the great advice you have already received, I would suggest that it is OK for you to let that HR go ahead and drift up a bit on the uphills (but don't hammer them) and recover the descents well (but without putting on the brakes) on your longer base run each week. I have had good success with that strategy in easing back into a little leg strength work which you will need n addition to the turnover work that has been suggested. For me anyway I have found this to be a high gain/low risk approach to bringing my run speed back up.

Don't be in a rush - just ease back into it.

Kim - that sounds awesome, except for the not being able to register part.

I incorporate strides/pickups near the end of my longer base runs. Not immediately at the end as I tend to make the time to warm down very well also.

I wouldn't be afraid to throw in some tempo runs and speedwork. I just did 3 miles of tempo in the middle of a 5 mile run today and I have a lot less base than you have. I'm not the best to give advice because i still do track workouts from time to time, even though I rarely run over 15mpw.

That said, I want to share a very effective workout: a friend of mine (and coach to many a successful triathlete) uses it. It's called Transition workout...you can adapt it to any distance but here's a couple of examples:

Sprint Distance Race practice: 600-800m run/2 mile bike x 6-8 times. 

Oly Distance: 1 mile run-4 mile bike x 4-6 times

I love these workouts even though they are hard. You try to keep a good pace, about 80-90% effort throughout, without slowing down (I dont use HR or anything so no idea what zone you would be in). It is a great way to run hard but you are breaking it up, it also makes you practice each transition over and over again, so you can practice stuff like shoes on the bike, dismounts etc. We used to do this as a group workout from a local park, setting up a "transition area", everyone would be at different paces but it was so fun to pass by your training partners and cheer them on.

I am the same as you but my sprint race is coming right up: 4 weeks away, then an OLY a few weeks after that. I am just going to put in several brick runs (10-20 mins) and hope i find my run legs in the race

Thanks for all the great input everyone.

Ben - to your question.  Yes, this was my 4th week back into running after no running for basically 3 weeks following the achilles issue.  Happy to report that everything feels good to date.

So I am pleased to report the successful changing of a cassette!  LOL.   Well, at least for a ride around the block.  We'll see if the cogs come rolling off the wheel on tomorrow's 60 miler like so many tiny hubcaps 

Huge thanks to you guys in this thread in pointing me in the right direction.

Cassette question

1. I took the 12-27 off my aksiums.  There were two spacers at the bottom (i kept everything in order).  Put it on the DT Swiss without the spacers, screwed the ... cover? back on.  There was a tiny bit of play.  Took it back off, added one spacer, back on.  No play.   Did I do it right?

_____________________

So Powertap and 910 questions.  Got the hub to pair with the 910.  Calibrated it.

1.  What do I need to do before every ride?  Step by step would be helpful as I am not familiar with all of the terms (calibration, zeroing out, etc).

2.  In my quick 30 second ride around the block with a little bump, numbers were all over the place.   170 to 220 to 190 to 170 etc  Is this normal?  Does it settle in?

Got loaned a pair of tri shorts made by Champion for one swim, and was really impressed with them.

Yup, 3s and 30s avg is what I use too.  Even the 3s one can jump around in some conditions, you'll get used to it.  I tend to pay more attention to the 30s number when riding in a steady state and if something changes (like starting up a climb) then I check the 3s numbers to keep things in check

I bought a Champion tri top last year that was supposedly a "long" version and while it was very nice and comfortable, I looked like Faris.  The stuff just doesn't fit me right.