SBR Utopia - OPEN (Page 171)

Oh, oh, Jason's sub 1hr 40km. Wow. Great. Congratulations !!!

And Chris, completed Mayflower despite not being supposed to run ? If so, that is great news!

Glad to see this group is continuing despite members scattering across other groups. I was sure it was going to fizzle.

What do I know ;-)

riorio - 2013-05-08 7:37 PM I'm thinking about doing a local TT race this Saturday....it's a 6 mile straight uphill climb. I'm trying to decide Cat 4 or Masters. Cat 4 has about 20 riders, Masters 30+ has only 3. Hmmm.... Ihave been waiting for my legs to recover from Sunday's sprint but they still hurt in some spots (hellooo IT bands!). I have until tomorrow to register

The competitor in me would do the one with more riders.  Assuming of course that wouldn't result in some form of complete humiliation.

How much uphill is it?

Where have you been Marc, more globe trotting?

axteraa - 2013-05-08 4:37 PM

riorio - 2013-05-08 7:37 PM I'm thinking about doing a local TT race this Saturday....it's a 6 mile straight uphill climb. I'm trying to decide Cat 4 or Masters. Cat 4 has about 20 riders, Masters 30+ has only 3. Hmmm.... Ihave been waiting for my legs to recover from Sunday's sprint but they still hurt in some spots (hellooo IT bands!). I have until tomorrow to register

The competitor in me would do the one with more riders.  Assuming of course that wouldn't result in some form of complete humiliation.

How much uphill is it?

Yeah...I think Cat 4 would be better. It's 5.5 miles, 1200 feet climbing, average grade 4.1%. The first half is tougher, you climb immediately,  then there's a short (1/2 mile) flat section, then some more short climbs and the top is 1 mile of 4.5% grade. Should be much easier on my new road bike

My goal is to do it this year. Spend the next year getting stronger on the road bike, drop a little weight and see if I can be faster next year...oh, and I have a friendly bet with my friend over a king-size candy bar (which he will probably win, but that will only help with the weight loss goal!).

Ya. Germany last week, Colorado this week.

It's hard getting quality training in.

riorio - 2013-05-08 4:51 PM

axteraa - 2013-05-08 4:37 PM

riorio - 2013-05-08 7:37 PM I'm thinking about doing a local TT race this Saturday....it's a 6 mile straight uphill climb. I'm trying to decide Cat 4 or Masters. Cat 4 has about 20 riders, Masters 30+ has only 3. Hmmm.... Ihave been waiting for my legs to recover from Sunday's sprint but they still hurt in some spots (hellooo IT bands!). I have until tomorrow to register

The competitor in me would do the one with more riders.  Assuming of course that wouldn't result in some form of complete humiliation.

How much uphill is it?

Yeah...I think Cat 4 would be better. It's 5.5 miles, 1200 feet climbing, average grade 4.1%. The first half is tougher, you climb immediately,  then there's a short (1/2 mile) flat section, then some more short climbs and the top is 1 mile of 4.5% grade. Should be much easier on my new road bike

My goal is to do it this year. Spend the next year getting stronger on the road bike, drop a little weight and see if I can be faster next year...oh, and I have a friendly bet with my friend over a king-size candy bar (which he will probably win, but that will only help with the weight loss goal!).

Hum, you stronger on the bike is a scary prospect.  Note to self, do not sign up for the same races as Sally

riorio - 2013-05-08 1:51 PM

axteraa - 2013-05-08 4:37 PM

riorio - 2013-05-08 7:37 PM I'm thinking about doing a local TT race this Saturday....it's a 6 mile straight uphill climb. I'm trying to decide Cat 4 or Masters. Cat 4 has about 20 riders, Masters 30+ has only 3. Hmmm.... Ihave been waiting for my legs to recover from Sunday's sprint but they still hurt in some spots (hellooo IT bands!). I have until tomorrow to register

The competitor in me would do the one with more riders.  Assuming of course that wouldn't result in some form of complete humiliation.

How much uphill is it?

Yeah...I think Cat 4 would be better. It's 5.5 miles, 1200 feet climbing, average grade 4.1%. The first half is tougher, you climb immediately,  then there's a short (1/2 mile) flat section, then some more short climbs and the top is 1 mile of 4.5% grade. Should be much easier on my new road bike

My goal is to do it this year. Spend the next year getting stronger on the road bike, drop a little weight and see if I can be faster next year...oh, and I have a friendly bet with my friend over a king-size candy bar (which he will probably win, but that will only help with the weight loss goal!).

That sounds a lot like my uphill TT last month.  Not quite as steep, but more distance so the amount of time suffering should be the same.

Have you ridden the course much?  I think practicing the course on uphill TTs is extremely important because the changes in grade will largely dictate your effort unlike a flat course where it's pretty easy to maintain the same power output the whole way.  You'll need to know when to get out of the saddle (which should be rare, but necessary at times) and when to stay seated.  Shifting also becomes a big factor and the more experience you have, the more you will know where your shift points are to maximize efficiency.

Also, the fact that there is a flatter section (my uphill TT also had one) means you've got to be mentally prepared for it.  Your legs will be screaming at you to to stay in an easy gear to recover, but you have to menatlly force yourself to flip into a harder gear and keep the effort up.  You'd be amazed at how much time you can lose when transitioning from a steep climb to a flat.  I'm sure you see it during your group rides where guys can hang on till the top of the climb, but then boom...the elastic just snaps because they can't get themselves to shift into a harder gear when the climbing is done.

tri808 - 2013-05-08 6:17 PM

riorio - 2013-05-08 1:51 PM

axteraa - 2013-05-08 4:37 PM

riorio - 2013-05-08 7:37 PM I'm thinking about doing a local TT race this Saturday....it's a 6 mile straight uphill climb. I'm trying to decide Cat 4 or Masters. Cat 4 has about 20 riders, Masters 30+ has only 3. Hmmm.... Ihave been waiting for my legs to recover from Sunday's sprint but they still hurt in some spots (hellooo IT bands!). I have until tomorrow to register

The competitor in me would do the one with more riders.  Assuming of course that wouldn't result in some form of complete humiliation.

How much uphill is it?

Yeah...I think Cat 4 would be better. It's 5.5 miles, 1200 feet climbing, average grade 4.1%. The first half is tougher, you climb immediately,  then there's a short (1/2 mile) flat section, then some more short climbs and the top is 1 mile of 4.5% grade. Should be much easier on my new road bike

My goal is to do it this year. Spend the next year getting stronger on the road bike, drop a little weight and see if I can be faster next year...oh, and I have a friendly bet with my friend over a king-size candy bar (which he will probably win, but that will only help with the weight loss goal!).

That sounds a lot like my uphill TT last month.  Not quite as steep, but more distance so the amount of time suffering should be the same.

Have you ridden the course much?  I think practicing the course on uphill TTs is extremely important because the changes in grade will largely dictate your effort unlike a flat course where it's pretty easy to maintain the same power output the whole way.  You'll need to know when to get out of the saddle (which should be rare, but necessary at times) and when to stay seated.  Shifting also becomes a big factor and the more experience you have, the more you will know where your shift points are to maximize efficiency.

Also, the fact that there is a flatter section (my uphill TT also had one) means you've got to be mentally prepared for it.  Your legs will be screaming at you to to stay in an easy gear to recover, but you have to menatlly force yourself to flip into a harder gear and keep the effort up.  You'd be amazed at how much time you can lose when transitioning from a steep climb to a flat.  I'm sure you see it during your group rides where guys can hang on till the top of the climb, but then boom...the elastic just snaps because they can't get themselves to shift into a harder gear when the climbing is done.

Thanks so much Jason...I have ridden the course several times over the past couple years. It's a really popular climb in the city so I have a feeling that some of the riders will be really familiar with it! I have only been up once on my new bike and I was quite a bit faster (there's Strava segments all over that area). I think my challenge will be convincing myself to go hard enough at the start. Great advice about the flat section. My fastest time was 24:XX so hopefully I can beat that and end the suffering sooner!  

Lake Mead is a beautiful clear water swim.   LLV is a swamp in comparison.  The run was a three lap two loop course.    Given what is available in and around lake mead, it's not a great course.  Of course, I only spectated, so it's just my .02 (although friends that did it, and have swam in lake mead, confirmed its disgustingness)   And in 2012 you could smell the water.....

My brother worked in the environmental field for a few years there. Can't tell how much he was joking, but would really suggest asking someone in the field before saying the LLV water is great. I *really* tried not to think about it last year.

I know!!! It was last weekend. It's totally on my radar for next year They also just did a marathon up Mt Lemmon...now that is crazy! 

Fit question, hoping someone can help.  I'm wondering if I've gone a bit too aggressive with my position, because I feel a tightness/pulling in my upper glutes and hip flexors.  I really feel it when I'm first in the sero position, and then it kind of works itself out.  But I'm finding that overall, day in day out, I'm kind of tight, some discomfort in the glute/hip flexor area on a regular basis.

From what I can tell, my power doesn't seem to be too affected by the position, but I'm wondering if what I'm feeling is just a case of being lower, or if I should look to tweak other things without having to go higher.

I ran the marathon their first year.  Yes, it is indeed crazy.   If I can get my bike going on a regular basis I might see you down there next year.  I got a lot of catching up to do though

I foam roll mine.  It seems to keep them pretty loose.  I have do it in two parts, first lower down towards the knee then the upper part. 

Oh boy...I would think that riding up would seem easy after that!

We need to get together for a ride after summer...doesn't have to be up a mountain!

I've got those same tight hip flexors Neil but it doesn't usually bother me on the bike at all.  For me it's later into a long run.  Persistant stretching (which I am not good at) is what seems to help most.

Hard to really command on the position question without pics.

Well, you're certainly pushing what your body can handle. I've been at that edge too and was able to adapt. If it doesn't, then back off just a touch. Raise the front end a small increment and see how it goes.

Tight, sore, both? Could be related to the bike as you said things are working more than before with them. Mine have tired some, but don't remember them feeling quite how you describe. Maybe for a minute, but it'd go away fairly quick. Running has helped me more than stretching.

I did four master's swim sessions this week, with this morning's being only about eight hours after last night's....I was definitely feeling it!

5000m is a loooooong swim!