Got Your Mojo WORKIN'! group - CLOSED (Page 144)

2011-07-27 10:14 AM

in reply to: #3616453

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San Jose

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

stevebradley - 2011-07-27 5:53 AM JOHANNE - Great weekend of workouts, which indicates a fine recovery from Vineman, which suggest your training for it was right where it should've been. Overall, nicely-played! For my first serious bike, which was a raod bike, I had clip-on areobars added as part of the purchase package. Thatw orked mostly fine, although at some point I had to get a "forward" seat post in order to improve my position so I wasn't stretched out getting onto the aerobars. That is the biggest problem with clip-ons for people who have no mechanical skills, or whose skills don't extend (as it were) to the minutiea (sp?) of bike-fitting. We normaklly fit well on our road bikes, but then asking our bodies to stretch out another few inches (like, 6-8 inches??) is a recipe for discomfort. HOWEVER, the adjustments can indeed be made and work well for people who love their road bikes and/or can't afgford a dedicated tri bike. The clip-on I had were Profile Design Century, a model that i think is still being made (I had mine in 2000!). They were very affordable then, I think under $100, and were a "closed" system, not requiring bar-end plugs. FWIW, I cannopt imagine going back to a bike in which the shifters are not integrated at the ends of the aerobars. Of course, this only works ideally for people who spend the bulk of their riding time out on the aerobars, but that's where I am and that's why I wouldn't want to have to keep bopping back to the grips to do my shifting. BTW, I referred last week to being "all over" the gearing, and I owe you a better explanation of what I meant by that. In short for now, though, it doesn't mean that I'm always shifting willy-nilly, but rather that I'm never hesitant to shift the moment I sense I am not generating maximal power forwhatever topographic changes I am experiencing. But more on this later.

Thanks Steve! I'm definitely back on the work out wagon. I'm so, so ready for bed every night and I've been starving! Don't worry though, there has been plenty of food going in

So, a question. Adding any type of aerobars will not have shifters on the bars included, right? On a TT bike, are shifters and brakes on the bars or on the bars as well as the normal place a road bike has them or just the shifters?

Had a good swim this morning and will do a bike on the trainer later. I'm shifting this weekends big workout to Thursday. It's a 2 hour ride with a race simulation and then a 1 hour brick run with a negative split. I'm going to try to get it done as close as I can but I'm not sure I can nail it. We'll see. I'm saving my rest day for Saturday because we're going back up to Healdsburg, where my 70.3 was, to volunteer and cheer on my nephew to his first IM. He's doing Vineman. It'll be fun going back up there and not be racing

2011-07-27 5:14 PM

in reply to: #3616495

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

ALEX -

If your LBS carries those three, and you feel they do right be you, then stick with them. I'm sure bike freaks could skewer me to death for this......but I think there is probably not a whole lot separating out those five companies from one another. Perhaps for a really serious hardcore roadie there might be perceivable differences, and I suspect they would come at the top-end of each company's range of bikes. For the average age-grouper, though, I think you can be get a great ride from any of the five.

I mentioned this elsewhere recently, an dit might've been the other group, so I will say it here, too. When I had my great comprehensive fitting at Fit Werx in VT in '03, the fitter told me that my measurements indicate dhtta what I was riding (a cervelo) was one of three companies that prduced bikes whose basic geometries were suitable for my physiognomy. He also told me three companies that would not suit me "off the rack".

I had never thought of that before, but there it was, and I pass it along to you because it may turn out that the basic structure of a Gaint and a Felt would work for you, whereas a Trek would require more tinkering in oder to achieve an optimal fit. So, I thjink that it worth mentioning to your LBS when you get in there and they start measuring you, and it may even turn out that they think what Ian said to me was absolute hogwash. If so, I want to know!

So there's one story, and here's another.

The bike I bought in '01 was a Cervelo P2K, which at the time was their mid-range tri bike. It was great, it had an aluminum frame, and I loved it. It early July '08 it started riding noisy, and at times seemed "squishy", and when I went to have a tune up beforre Musselman I was told the awful news that the seat tube was cracked. So, I had to get anoytther bike, as best case had performance being compromised, and worse case would have the tube snap entirely and that could be truly disastrous.

I went bak to Cervelo for their current mid-range bike, the P2C, with the C standing for carbon. Now, even though this was the direct descendent of the P2K, the difference between the alum vs the carb was enormous, and it was almost difficult to see their shared lineage. So, all of that is in answer to your question about carbon, and my two cents is that f you can afford the upgrade of a crabon frame, go for it. For me, who is neither a techie nor a connoisseur, the differences were in weight and responsiveness. It might be that the latter is a function of the former, but it was just a sea-change difference in acceleration on flats, and kicking into tough climbs.

I'm guessing that you know the salient differencs between raod and tri bikes, so I won't mention them here. But if you want a run-down, just ask and I will provide it. Happy hunting!!

2011-07-27 5:31 PM

in reply to: #3616611

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10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

JEFF -

I can see why you are in "carpe diem" mode with the triathlon stuff, although of course I want you to keep doing it 'til the cows come home. Those other alrger-than-life projects can wait....until after all the cows are back for good?

CdA would be a nice choice, although a few of its years have been plagued by high heat on the run (nothing that you're not used to, though). The past few years it has not sold out within hours of registration opening, and I think for the this year's race there were still spots well into the late fall.

In general, Wisconsin and Lake Placid and Florida and Arizona sell out virtually immediately, while St George and Couer d'Alene and Louisville have openeings for many months. (This was the first year for Texas, but I suspect it will sell out fast for the next several years.)

Wetsuit usage will maybe be a factor in the future. Last weeks' Lake Placid was wetsuit-optional for the first time in its history, meaning that people gunning for Kona spots or age-group awards could not wear wetsuits. This likley was not known by the average person looking to sihn up for next year, but if it became a trend then fewer people would break their necks trying to grab a spot. For me, I have little interest in swimming 2.4 miles without a wetsuit, so even if I thought I wanted to do IMLP again, I'd think twice and thrice before signing up if I thought that glaobal warming was affecting water temps and wetsuit usage. (Eagleman 70.3 has been wetsuit illegal for the past two years, following every previous year of always being wetsuit-legal.)

Is HH in Wichita Falls?

2011-07-27 5:44 PM

in reply to: #3616758

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

JOHANNE -

The easier question to answer is that brakes are never on the aerobars. They are always where they are on raodbikes, or at least in that same relative area. So, there is the learning/confidence curve of going form being aero to getting over to the brakes quickly and non-jarringly. It is not as inherently safe as is a typical roadbike set-up where brakes and shifters are right next to each other, which is right at where your hands are holding on, but hundreds of thousands of popel have made the adjustment seamlessly. As I think I said a few days ago, I cannot imagine going back to a standard road bike set-up. I am most comfortable in the aero position and just love having the shifters at my bar ends.

As for clip-ons ever having the capability of shifters running out to the ends.............is that maybe why some ahve bar ends that aren't plugged? I would guess that a good bike shop could re-route the cables and all to get shifters onto the ends of clip-on aerobars.

Your LBS could tell you this, or we can go to JEFF, our resident bike guru here.

JEFF??????????

Finally, good luck with the big brick tomorrow, and let me know how it goes. And remember --- a negative split counts if it's just by a second! Also, remember that the key to a negative split is often being ultra-wise for the first half, which doesn't mean stacking the deck to ensure that you do a neg split, but only that you don't go out at a ridiculously faster-than-sustainable pace. Have fun with it!

2011-07-27 5:47 PM

in reply to: #3617807

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

stevebradley - 2011-07-27 5:44 PM JOHANNE - The easier question to answer is that brakes are never on the aerobars. They are always where they are on raodbikes, or at least in that same relative area. So, there is the learning/confidence curve of going form being aero to getting over to the brakes quickly and non-jarringly. It is not as inherently safe as is a typical roadbike set-up where brakes and shifters are right next to each other, which is right at where your hands are holding on, but hundreds of thousands of popel have made the adjustment seamlessly. As I think I said a few days ago, I cannot imagine going back to a standard road bike set-up. I am most comfortable in the aero position and just love having the shifters at my bar ends. As for clip-ons ever having the capability of shifters running out to the ends.............is that maybe why some ahve bar ends that aren't plugged? I would guess that a good bike shop could re-route the cables and all to get shifters onto the ends of clip-on aerobars. Your LBS could tell you this, or we can go to JEFF, our resident bike guru here. JEFF?????????? Finally, good luck with the big brick tomorrow, and let me know how it goes. And remember --- a negative split counts if it's just by a second! Also, remember that the key to a negative split is often being ultra-wise for the first half, which doesn't mean stacking the deck to ensure that you do a neg split, but only that you don't go out at a ridiculously faster-than-sustainable pace. Have fun with it!

Some clip ons can be equiped with shifters. it just depends, they will need to have what is called "braze ons" basicaly a threaded hole for the shifters, there are "bolt on mounts" as well or there used to be. It is not a quick and easy refit, new shifters, new cables and pssible new brake levers if you are currently running STI style integrated brake/shifters. The clip onns with the open ends will accept bar end shifters obviously. The closed bars require the braze ons, basicaly these will be old style down tube type levers

Edited by Av8rTx 2011-07-27 5:50 PM

2011-07-28 6:42 AM

in reply to: #3617812

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

JEFF -

Thank you! I figured correctly, once again, that your cycling history combined with a certain facility with tools would provide a comprehensive answer. And you didn't disappoint!

2011-07-28 6:48 AM

in reply to: #3618275

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

ELLEN -

How's the foot? It was a funny story, despite the rather painful results. (Moreover, i can't believe you are denied den-driving privileges. Sheesh.)

Any luck yet with having swelling down enough so that cycling works? Having tight and stiff cycling shoes is a double-edged sword -- they would hurt something like a broken toe or a protruding bunion, but they were great protection for when I was recovering from my neuroma surgery and the area was ultra-sensitive.

Be gentle on it, Ellen Golightly!

2011-07-28 1:10 PM

in reply to: #3618275

Expert

1051

San Jose

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

stevebradley - 2011-07-28 4:42 AM JEFF - Thank you! I figured correctly, once again, that your cycling history combined with a certain facility with tools would provide a comprehensive answer. And you didn't disappoint!

Thanks to all our Mojo Bike Gurus! I think I'm going to have my LBS walk me through some different aerobars and then have them install the ones that should work best for me.

Steve, got my workout in. I cut the bike by 30 min because I have somewhere to be later this morning but it was still a good ride. I landed up negative splitting both the bike and run! I was happy with that I had a headwind going out on the bike so that helped my time coming back. I rode 13.56 miles in the first hour and 14.17 in the second hour. My run splits were 10:29, 10:31, 9:43 and 9:15. I'm glad I got that workout out of the way so I can take Saturday as a day off and enjoy watching the race!

2011-07-28 1:41 PM

in reply to: #3256772

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

As an aside regarding clip on aero bars. In years past I would add or remove them depending on the situation. For TT's or long solo rides I would add them, for most of my training I rode without them. They are very simple in most cases, anyone in this group can master it.

2011-07-28 6:25 PM

in reply to: #3618283

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

ELLEN again -

A follow-up.....about 13 hours later!

The line about cycling shoes being good for my ultra-sensitive neuroma-surgery foot mmight've seemed contradictory, but what was involved was an area where that stiff ness (of the shoe) was actually protective. The area was susceptible to pokes and prods, but those weren't likely to penetarte the cleat, especially from the bottom. Just so you know!

2011-07-28 6:38 PM

in reply to: #3619199

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

JOHANNE -

Those are phenomenal run splits, with the last to obviously off-the-chart neg-splittiing. Any idea how you managed to corral that huge infusion of energy/speed? If so, get bottling it asap! Mercy!

As for cutting it somewhat short, I think that what you accomplished supports what I believe, which is that for the sake of speed, the shorter the brick the better. That is, only very experienced triathletes can hone speed skills on long bricks, while for the rest of the masses long bricks only reinforce doing things relatively slowly.

Now, "long brick" is of course relative itself, and the continuum is indeed a sliding one. For what you did, well, it could've been longer as originally planned, or even shorter than it turned out to be. Had it been the original, probably neither those run splits would not have been quite so impressive; had it been shorter, the run splits likely would've been even faster. But every time we get a chance to do something fast(er), that is one for the muscle-memory banks, and it will be knowledge that you can tap into at some future time. Eureka!

One more thing that jumps out at me is the benefit that came from beginning the run judiciously, and then when you got your legs fully under you, you managed to bring your pace up dramatically. That is a great lesson to take to the races -- the value of started comfortably and then picking up the pace once ou're fully settled into your mechanics. Sounds like a plan??

2011-07-28 6:39 PM

in reply to: #3619295

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

JEFF -

All but one in the group....all but one.

2011-07-28 7:18 PM

in reply to: #3619295

Expert

1051

San Jose

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Av8rTx - 2011-07-28 11:41 AM As an aside regarding clip on aero bars. In years past I would add or remove them depending on the situation. For TT's or long solo rides I would add them, for most of my training I rode without them. They are very simple in most cases, anyone in this group can master it.

I'm with Steve, I might leave that to the bike shop

Question though, why would you want to remove them in some instances? Would they get in the way even if you haven't run your shifters to them?

2011-07-28 7:24 PM

in reply to: #3619798

Expert

1051

San Jose

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

stevebradley - 2011-07-28 4:38 PM JOHANNE - Those are phenomenal run splits, with the last to obviously off-the-chart neg-splittiing. Any idea how you managed to corral that huge infusion of energy/speed? If so, get bottling it asap! Mercy! As for cutting it somewhat short, I think that what you accomplished supports what I believe, which is that for the sake of speed, the shorter the brick the better. That is, only very experienced triathletes can hone speed skills on long bricks, while for the rest of the masses long bricks only reinforce doing things relatively slowly. Now, "long brick" is of course relative itself, and the continuum is indeed a sliding one. For what you did, well, it could've been longer as originally planned, or even shorter than it turned out to be. Had it been the original, probably neither those run splits would not have been quite so impressive; had it been shorter, the run splits likely would've been even faster. But every time we get a chance to do something fast(er), that is one for the muscle-memory banks, and it will be knowledge that you can tap into at some future time. Eureka! One more thing that jumps out at me is the benefit that came from beginning the run judiciously, and then when you got your legs fully under you, you managed to bring your pace up dramatically. That is a great lesson to take to the races -- the value of started comfortably and then picking up the pace once ou're fully settled into your mechanics. Sounds like a plan??

Thanks Steve, I heeded your advice and took it easy the first half of the run. The second half has been my average speed lately on my runs. I can usually maintain that up to about 5 miles which is huge progress for me. I think the big hurdle for me has been to realize that I can push myself and breathe hard and not die The nice part about the first 2 miles is I kept it at an easy jog and that pace used to be my fast run and now I feel like I can go to that pace on a long race and use it. Fun stuff when it starts coming together!

2011-07-28 7:27 PM

in reply to: #3619839

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

50andgettingfit - 2011-07-28 7:18 PM

I'm with Steve, I might leave that to the bike shop

Question though, why would you want to remove them in some instances? Would they get in the way even if you haven't run your shifters to them?

I was racing USA Cycling road races and aero bar are not legal in mass start events. I never had a dedicated TT bike so clip ons it was. For my long solo stuff and the ultramarathon type events they were on for group training rides and races off.

2011-07-28 7:31 PM

in reply to: #3619848

Expert

1051

San Jose

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Av8rTx - 2011-07-28 5:27 PM

50andgettingfit - 2011-07-28 7:18 PM

I'm with Steve, I might leave that to the bike shop

Question though, why would you want to remove them in some instances? Would they get in the way even if you haven't run your shifters to them?

Ok, that makes sense. I was making sure they wouldn't be in the way

2011-07-29 8:23 AM

in reply to: #3619845

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

GANG!!!!

I'm leaving shortly for a few days at Lynn's brother's wife's cottage,a nd probably won't be back until Sunday night or Monday morning. Have great weekends all, and play nicely with each other in my absence!

XO

2011-07-29 9:21 AM

in reply to: #3256772

Expert

1051

San Jose

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Well if Steve is leaving then I'm leaving

We're headed up to watch my nephew race his first IM at Vineman. It'll be a fun weekend volunteering and spectating!

gdsemiller

2011-07-29 11:52 AM

in reply to: #3256772

Extreme Veteran

371

Mobile

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Hello Everyone, its FRIDAY YEAHHHHHH.

Well this morning was good, left the house about 4:15am and did a 39.17 mile bike ride. It was a pretty flat ride with a few rolling hills, but I kept the bike in the large gear all the way. Did the ride in 2hrs 21min avg speed 16.67mph. Felt really good after the ride except a little on the dry side. I took 24oz of heed and 24oz of water. I forgot to take cash with me so I was running low on fluids so I had to take it easy the last 45min. Plan was to do a 1-2 mile brick afterwards, but I ran out of time, had to get ready for work.

I do have a question Johanne about your negative split. What does that mean negative split. thanks. Anyone doing a race this weekend, I know Jeff must have one and if not then I'm sure you will be doing a 100 mile ride followed by a 12 mile run.

2011-07-29 2:42 PM

in reply to: #3256772

Expert

1051

San Jose

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

George,

A negative split is your second half of your bike or run takes less time then your first half. Most of us slow down as we go a certain distance so negative splitting takes a little effort

I think if Jeff rides a century and then does a 12 mile brick then that might just be his warm up!

Johanne

Zam92

2011-07-29 3:48 PM

in reply to: #3256772

Member

179

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Hello All,

I have been trying to catch up. George, regarding the trainer, I have a fluid trainer which does not flip back off the wheel when I get off the bike. This is not ideal since I can't pump up the tire and then have th etension set exactly where it was. So it is hard to compare ride to ride. Steve woudl not want to do that anyway so it may not be a big deal. I know a coach who tracks his heartbeat, cadence and time when he rides and has years worth of records. He actually wins his age group and qualifies for Kona every year so being compulsive pays off for him. However, that is his job. He trains and has a studio where he trains others. It is incredibly time consuming but it is what he wants to do. So getting back to the trainer, I would like to have more consistency but I am not going to spend another $300 to replace the trainer I have. I do the Spinervals workouts (I have 2 DVD's) and they are fun in the sense that you are not in charge and when you are done you have done a pretty good work out. I think I talked about not having enough tension to stand and getting to 110 cadence is really hard but I try.

Jeff, I am sorry about your car troubles. They are such a pain but you can't live without them. I am amazed at what it costs to enter one of these races. The last one I signed up for had a 6% handling fee. Actually I went back and made a charitable contribution and they upped the handling fee. I thought that was pretty lame.

Steve, How is your hip? Oops the mercury just hit 100 degrees. I swam today. Tomorrow I am volunteering at a 50K race through the mountains when I should be going to open water swim practice or do a long bike. But I still can't wear bike shoes. Next week I am going to take my kayak and guard the swimmers at the Fort Ritchie Triathlon. I think that will be fun. But I will have to get in some training around that since I am suppose to be focused at this point.

Good luck to all this weekend. Johanne, I 'm glad you are back at it. Have fun.

Ellen

2011-07-30 11:16 PM

in reply to: #3256772

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

This extended heat wave is taking it's toll on me. Just a three hour bike ride today , almost all of it ended up on fresh chip seal. (they didn't tell me they were fixin to do that!) That's like three hours in an oven and only came out to 45 miles. Next week's forecast has about 8 days over 105, one of 109 predicted. Huricane Don has been a disappointment when it comes to rain. It is 10:55 pm and 90 degrees! Branson is 7 weeks away.

There is no point to this post-feel free to ignore it

Sementi

2011-07-31 10:10 PM

in reply to: #3622150

Veteran

233

Spokane

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Three hours of chip seal in 100+, ouch. I'm going to stop complaining about 90.

2011-07-31 10:19 PM

in reply to: #3256772

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

I had a great 12 mile rune tonight! (12.69) Instead of heading out of town for a big 12 mile loop (on chip seal) I simply did my 4.23 mile loop 3 times refilling my water bottle and taking a little gatorade from the back of my pickup at each lap. This plan kept me in the shade of the neighborhoods instead of exposed to the sun on the highway frontage roads, kept me hydrated easier and I could take a little extra energy from being around a population instead of slogging long isolated and alone. Came to 2:18. Not a fast run but it is still hot. I do believe I can get a sub 2hr HM this year-maybe.