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swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 14)
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 2010-04-10 5:13 PM in reply to: #2771574 |
Master  2005  Silverton, Oregon |  Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!!Congrats Suzy! Glad to see you back at it! It gives me hope!  Great job, Glen! Can't wait to read the report! Nice ride, Stefanie! 16mph average is AWESOME! |
| 2010-04-10 5:32 PM in reply to: #2782324 |
Extreme Veteran 333  | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-04-10 3:53 PM Good job Suzy! That must have been a great feeling for you and to place high like that too. I did the Gateway tri this morning and feel mostly good about it. Biggest issue I had was tight hamstrings coming off the bike into the run. They never really loosened up for the 3 miles of the run. But, I am really pleased to have another tri on my list showing DONE! It felt great!  I will get the race report done later today. Thanks everyone for the good wishes and inspires! Way to go. I have experienced the hamstring issue you reference - not a lot of fun. But good job for pushing through and finishing. Looking forward to the report... |
| 2010-04-10 6:14 PM in reply to: #2771574 |
Master 1952  Guelph, Ontario | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! Well done Glen. It's always good to get another race under your belt. Nice ride Stephanie. 16 MPH is nothing to sneeze at. It's a good solid training speed and especially so early in the season. Edited by Redknight 2010-04-10 6:17 PM |
| 2010-04-10 6:17 PM in reply to: #2782555 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! Redknight - 2010-04-10 7:14 PM Well done Glen. It's always good to get another race under your belt. Great job on the races today everyone. LOL I did a triathlon today also, 3 hr ride, 1 hr run and 2 hr birthday party with 2 kids at chuck E cheese. The last leg was the toughest to make it through... |
| 2010-04-10 6:18 PM in reply to: #2782558 |
Master 1952 Guelph, Ontario | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! dalessit - 2010-04-10 7:17 PM Redknight - 2010-04-10 7:14 PM Well done Glen. It's always good to get another race under your belt. Great job on the races today everyone. LOL I did a triathlon today also, 3 hr ride, 1 hr run and 2 hr birthday party with 2 kids at chuck E cheese. The last leg was the toughest to make it through... Did you need a couple of 12 oz belts to get you through? |
| 2010-04-10 6:19 PM in reply to: #2782561 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! Redknight - 2010-04-10 7:18 PM dalessit - 2010-04-10 7:17 PM Redknight - 2010-04-10 7:14 PM Well done Glen. It's always good to get another race under your belt. Great job on the races today everyone. LOL I did a triathlon today also, 3 hr ride, 1 hr run and 2 hr birthday party with 2 kids at chuck E cheese. The last leg was the toughest to make it through... Did you need a couple of 12 oz belts to get you through? Actually if I wasn't so tired from the bike/run I would have. As it was I was seriously considering it. |
| 2010-04-10 6:25 PM in reply to: #2782214 |
Master 1675 Suwanee, Ga. | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! SSMinnow - 2010-04-10 1:55 PM Time for me to go sit in the naughty chair....my head told me to love Z2 for this race, but the little mini me on my shoulder told me to love Z4 instead. I honestly think my zones are totally whacked after my fourth month hiatus....so I am going to call it a solid Z3 effort. Are you with me? Awesome job Girl........Even if you do deserve some minutes in "Time Out" You are so right about the Ultra folks being wired just a little differently. Steve |
| 2010-04-10 6:27 PM in reply to: #2782324 |
Master 1675 Suwanee, Ga. | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-04-10 3:53 PM Good job Suzy! That must have been a great feeling for you and to place high like that too. I did the Gateway tri this morning and feel mostly good about it. Biggest issue I had was tight hamstrings coming off the bike into the run. They never really loosened up for the 3 miles of the run. But, I am really pleased to have another tri on my list showing DONE! It felt great! I will get the race report done later today. Thanks everyone for the good wishes and inspires! Very nice job Glen |
| 2010-04-10 6:39 PM in reply to: #2771574 |
Expert 1010 Greer, SC | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! Umm, so....... I am a little late, and a little behind, but figured I would check anyway - Any chance the group could squeeze in another person for a third round in the MG?? Maybe if I promise to do my homework and read all the pages I have missed... If that doesn't work, don't forget, I am the beer man for Augusta!  Chris (Jeepguy) |
| 2010-04-10 6:44 PM in reply to: #2782584 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! Jeepguy2358 - 2010-04-10 7:39 PM Umm, so....... I am a little late, and a little behind, but figured I would check anyway - Any chance the group could squeeze in another person for a third round in the MG?? Maybe if I promise to do my homework and read all the pages I have missed... If that doesn't work, don't forget, I am the beer man for Augusta! Chris (Jeepguy) Of course, everyone is carried forward, each new session is a chance to make new friends : ) Edited by dalessit 2010-04-10 6:44 PM |
| 2010-04-10 6:46 PM in reply to: #2782584 |
Master 1675 Suwanee, Ga. | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! Jeepguy2358 - 2010-04-10 7:39 PM Umm, so....... I am a little late, and a little behind, but figured I would check anyway - Any chance the group could squeeze in another person for a third round in the MG?? Maybe if I promise to do my homework and read all the pages I have missed... If that doesn't work, don't forget, I am the beer man for Augusta! Chris (Jeepguy) Since I only have 1 vote I say YES....of course since I can't race in Augusta I am going to sit at the finish and drink all of the suds keep the beer cold for you guys on the course.  Steve |
| 2010-04-10 6:52 PM in reply to: #2782589 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! Never having done a race with a bottle exchange what kind of bottles do they normally give you? Sam said at Mooseman it was just a regular spring water bottle, not a bike bottle. Is that the norm? Just trying to figure a couple things out for nutrition. |
| 2010-04-10 7:05 PM in reply to: #2782443 |
Elite 3779 Ontario | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! stefanier 34 mile ride this AM. HR 151 Average and cadence average was 70. What are folks thoughts on cadence? I'm typically in the high 80's to low 90's, and I basically never turn the crank over at 70. But I do wonder - should one train in a bigger gear, slower cadence during training to build up the legs, or is cadence just completely a "feel" kind of thing? I just remember getting passed last year in a race by a guy pushing a really big gear and thinking he would blow his legs- he than ran a 4min/km pace. |
| 2010-04-10 7:11 PM in reply to: #2782609 |
Extreme Veteran 362 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! GoFaster - 2010-04-10 7:05 PM stefanier 34 mile ride this AM. HR 151 Average and cadence average was 70. What are folks thoughts on cadence? I'm typically in the high 80's to low 90's, and I basically never turn the crank over at 70. But I do wonder - should one train in a bigger gear, slower cadence during training to build up the legs, or is cadence just completely a "feel" kind of thing? I just remember getting passed last year in a race by a guy pushing a really big gear and thinking he would blow his legs- he than ran a 4min/km pace. That's a good question. I am not sure what is ideal, but during the race today, I kept getting passed by some who were pedaling at a slower cadence than me, but going much faster than me, obviously..... |
| 2010-04-10 7:20 PM in reply to: #2781705 |
Master 1810 Morse Lake, Noblesville, Indiana | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! kkcbelle - 2010-04-10 12:13 AM tjtryon - 2010-04-09 8:34 PM Short break for me. 13.1 done so far and you know what? I feel like I've run a half marathon. Still hoping to get 50k more done before the sun comes up. Mile 8.5 was the occasion of a pie eating contest (I won) - don't know if the inclusion of that was smart in a run. I feel fat, but still capable of an all nighter. Holy mackeral!! What kind of pie? Keep it up and have a great night! You are awesome and amazing and inspiring. Can't wait to read how it all turns out!! It was a Boston Cream Pie, and it was gone in about 25 seconds. ;-) It was a LONG night, more later... Thanks for all the encouragement! |
| 2010-04-10 7:20 PM in reply to: #2782597 |
Master 2501 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! dalessit - 2010-04-10 6:52 PM Never having done a race with a bottle exchange what kind of bottles do they normally give you? Sam said at Mooseman it was just a regular spring water bottle, not a bike bottle. Is that the norm? Just trying to figure a couple things out for nutrition. My HIM (Canadian, eh?) gave us nice Trek 20 oz. bottles. It was nicer than the one I dumped!! |
| 2010-04-10 7:25 PM in reply to: #2782609 |
Master 2501 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! GoFaster - 2010-04-10 7:05 PM stefanier 34 mile ride this AM. HR 151 Average and cadence average was 70. What are folks thoughts on cadence? I'm typically in the high 80's to low 90's, and I basically never turn the crank over at 70. But I do wonder - should one train in a bigger gear, slower cadence during training to build up the legs, or is cadence just completely a "feel" kind of thing? I just remember getting passed last year in a race by a guy pushing a really big gear and thinking he would blow his legs- he than ran a 4min/km pace. I've "heard" ("read," or "they say") that keeping cadence around 90 is ideal for racing (so think 85-95?). One former MG of mine had someone explain it to me as moving 1000 pounds of weight from point A to point B. Would you rather carry 100 lbs. at a time, or make more trips carrying 10 lbs? I thought that was a good analogy (not sure what numbers he used to describe them). That said, I do think there is some natural place where our cadence lands. I think mine used to be lower but I've worked to try to get it higher. I find when I'm tired I tend to slug along at a lower cadence, so I do try to make an effort to gear down and cadence up. And all of THAT said, I don't have nearly enough experience or speed on the bike to say anything with any amount of confidence, LOL!! I tend to be really wussy on hills, so lately I'm trying to move bigger gears on hills, even if it means slower cadence. I figure at least in training maybe I'm getting stronger (and I am able to move up hills in bigger gears now than I could earlier in the season). |
| 2010-04-10 7:27 PM in reply to: #2782443 |
Master 1810 Morse Lake, Noblesville, Indiana | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! stefanier - 2010-04-10 5:33 PM Hello all. I just wanted to come and brag about my ride this morning. I took the new tri bike out for her second ride and had just an awesome time. Averaged 16MPH which is what I ended last season at. It is slow for some of you speedsters out there but this puts a big smile on my face. (This time last year I was averaging 12-13MPH) I can definitely tell that this season is going to give me great improvements in my cycling which hopefully should also result in great strides in my running. 34 mile ride this AM. HR 151 Average and cadence average was 70. I am very excited for my rest day tomorrow!!! New tri bikes are a lot of fun, and a great encouragement. Great ride, keep it up, and enjoy the new ride! |
| 2010-04-10 7:33 PM in reply to: #2782597 |
Master 1810 Morse Lake, Noblesville, Indiana | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! dalessit - 2010-04-10 7:52 PM Never having done a race with a bottle exchange what kind of bottles do they normally give you? Sam said at Mooseman it was just a regular spring water bottle, not a bike bottle. Is that the norm? Just trying to figure a couple things out for nutrition. The races I've been to tend to either hand out a gatorade squirt bottle or a spring water squirt bottle (same 20ish oz bottles you'd get at a convenience store for both). |
| 2010-04-10 7:40 PM in reply to: #2782609 |
Master 1810 Morse Lake, Noblesville, Indiana | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! GoFaster - 2010-04-10 8:05 PM stefanier 34 mile ride this AM. HR 151 Average and cadence average was 70. What are folks thoughts on cadence? I'm typically in the high 80's to low 90's, and I basically never turn the crank over at 70. But I do wonder - should one train in a bigger gear, slower cadence during training to build up the legs, or is cadence just completely a "feel" kind of thing? I just remember getting passed last year in a race by a guy pushing a really big gear and thinking he would blow his legs- he than ran a 4min/km pace. People tend to throw out the "correct" cadence everyone should be pedaling, but it really is an individual thing. I've seen really fast TT riders with a 70-80 cadence. I would imagine for triathlons, that 90 would be the max of where you'd want to be - the faster your legs go, the quicker they get fatigued, but you need your cadence quick enough to be efficient. It's easy to find your best cadence with the right tools, use a mix of heart rate or watts, speed and cadence, and find what works best for you for your situation. Remember, the faster you pedal, the easier it is for you to get up hills, but the more energy it uses. My optimal cadence is somewhere between 75 and 85 - I may break an hour next month in our 40k TT series. Edited by tjtryon 2010-04-10 7:53 PM |
| 2010-04-10 7:48 PM in reply to: #2782660 |
Master 1675 Suwanee, Ga. | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! tjtryon - 2010-04-10 8:33 PM dalessit - 2010-04-10 7:52 PM Never having done a race with a bottle exchange what kind of bottles do they normally give you? Sam said at Mooseman it was just a regular spring water bottle, not a bike bottle. Is that the norm? The races I've been to tend to either hand out a gatorade squirt bottle or a spring water squirt bottle (same 20ish oz bottles you'd get at a convenience store for both).Just trying to figure a couple things out for nutrition. Exactly what they gave out at the tri's I did last year. ....including Augusta HIM. Steve |
| 2010-04-10 8:14 PM in reply to: #2782677 |
| Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! tjtryon - 2010-04-10 8:40 PM GoFaster - 2010-04-10 8:05 PM People tend to throw out the "correct" cadence everyone should be pedaling, but it really is an individual thing. I've seen really fast TT riders with a 70-80 cadence. I would imagine for triathlons, that 90 would be the max of where you'd want to be - the faster your legs go, the quicker they get fatigued, but you need your cadence quick enough to be efficient. It's easy to find your best cadence with the right tools, use a mix of heart rate or watts, speed and cadence, and find what works best for you for your situation. Remember, the faster you pedal, the easier it is for you to get up hills, but the more energy it uses. My optimal cadence is somewhere between 75 and 85 - I may break an hour next month in our 40k TT series.stefanier 34 mile ride this AM. HR 151 Average and cadence average was 70. What are folks thoughts on cadence? I'm typically in the high 80's to low 90's, and I basically never turn the crank over at 70. But I do wonder - should one train in a bigger gear, slower cadence during training to build up the legs, or is cadence just completely a "feel" kind of thing? I just remember getting passed last year in a race by a guy pushing a really big gear and thinking he would blow his legs- he than ran a 4min/km pace. I'm no expert, but on the flats (which is mostly what we have around here) and for sustained efforts on the trainer, I hit my fastest speeds at low-mid 80s. I try to stay around 90 in races to save something for the run. |
| 2010-04-10 8:36 PM in reply to: #2782609 |
Elite 3395 Raleigh | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! GoFaster - 2010-04-10 8:05 PM stefanier 34 mile ride this AM. HR 151 Average and cadence average was 70. What are folks thoughts on cadence? I'm typically in the high 80's to low 90's, and I basically never turn the crank over at 70. But I do wonder - should one train in a bigger gear, slower cadence during training to build up the legs, or is cadence just completely a "feel" kind of thing? I just remember getting passed last year in a race by a guy pushing a really big gear and thinking he would blow his legs- he than ran a 4min/km pace. When I raced bikes (late 70's early 80's) we were taught to train in the small ring, especailly in the early training. No big ring until the spring. You need to develop a good pedal stroke. Higher cadence will help that. Only after that is in place do you mash the big ring. Doug |
| 2010-04-10 8:43 PM in reply to: #2771574 |
| Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! My local tri club had a swim clinic today, here are some of the tips we got from the coach:
How's that, Kyla? Anything you'd change or add? |
| 2010-04-10 8:57 PM in reply to: #2771574 |
Master 1952 Guelph, Ontario | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! This seems to be my weekend to make a big impression with how much I can post. That will change after the weekend though and I will once again become the semi-lurker. For cadence some of it is feel but as was said before about 90 is good for most people. Suzy, one of our resident experts on running, runs at a much higher cadence I believe. As to cadence on the bike the people you see going past you with a lower cadence have probably been training and racing longer than you so don't worry about it. As you get stronger and longer in the saddle you will get into the higher gears. The only bottle exchange tri I have been in is the HIM Muskoka and they gave out the gatorade squirt bottles. |
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