swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 18)

I was hooked already, but in no way willing to sign up for anything until I tried this one. lol Now I'm scanning all the race lists and lining up my summer. My husband and I try to alternate weekends so we don't have to get babysitters. I might do one with him 5/1 though. Mini-Sprint (Super Sprint?) whatever...

Hello everyone! My RR for a Charity ride is up, enjoy!

Those who have trouble unclipping on their left. I am 99% sure that it's just on too tight, all you need to do is to loosen it a bit.

Take a look at your pedal, the back part of it (what I mean, where the back part of your shoe clips in). You will see a screw, and + and - signs.

If you have a trainer, hook up your bike. If not, have someone to help.

FIRST thing you do is to turn the screw towards the - sign (I think it's counterclockwise).  JUST 1/4 turn!  Then clip in and clip out, pedal a bit and keep on clipping in and out. If it STILL feels tight, 1/4 turn again. Until you feel comfortable. You do NOT want to have it EASILY clip out, or you'll be screwed up when you're pedaling up hills. If you have no problem unclipping out your right one, you should be able to tell the difference.


Hope that helps!  I had the same problem when I crashed badly on my pedals and for some weird reason, I could NOT unclip afterwards and had difficulty clipping in. Adjusting the pedals easily solved that problem.

Trevor - NICE! Well done! I know that whenever I've made a good breakthrough, there's a huge mental component to it.

Trina - Ouch! Speaking of the mental side of working out: I think HTFU applies when you can push through a tough point in training or a race, but when you're bleeding, wow, just make sure you aren't opening yourself up to further injury. As for tapering for a sprint, I think a very light day or two of moving the legs (maybe just an easy spin on the trainer) before would probably be all I'd do. But as Suzy and Linda mentioned, you're not looking to add anything to your training, so you could probably just rest your back and make sure that you're not doing anything to tweak it further.

Neil - NP can often give a more accurate "picture" of what your power output was for a given ride. I have no idea what the algorithm is that Training Peaks uses to calculate it, but it's supposed to take into account the peaks and valleys that come into your output from surging, hills, coasting, etc. Basically, any time you might go above your threshold and then recover below it, for example, it takes a bit more out of you than simply holding a constant wattage. So normalized power is a way to quantify how much power you could've done if you'd held to a steady output. Training and Racing with a Power Meter by Coggan and Allen has excellent explanations about the relationship between average and normalized power.

Jeanie - Way to go, and big congratulations! One down, many many more to come!

Edited by ryanp100 2010-04-11 11:52 PM

With all the talk of swimming technique I thought I would share this AM's experience. I swam with my coach's Masters group today at 5:45 AM. These people are scary fast! I finished 2600m in the time they did 3000m (Actually more time, as they were out of the pool already).Anyway, Marty tells me my stroke looks strong, but, as I am a right breather, as I breath I am lifting my head to look forward. This is causing me to lower my lower body in the water and slowing me down. I need to look to the side more as I breathe. I think some of this has to do with my OWS last week where I had to sight a LOT. I worked on it and will continue to do so. Congrats racers!

Congratulations Jeanie!  One race is all it takes to get hooked.  Impressive results for a first timer.  Nice!

Awesome job Jeanie....don't focus on your times just yet, just enjoy the sport and get a feel for it and then you can go into "Suzie" mode and train like crazy and go for the podium. 


Steve

It is the protein.  I used Infinit last year for my 1/2, and knew in advance that it would froth because of the protein.  Like someone else mentioned, just be sure to make it up the night before.  I was making a concentrated 4 hour bottle = 8 scoops (you don't think it will fit), and by morning it was fine.

Thanks Ryan - but if you're going to pace yourself the PM only gives you your avg while riding, so is that the magic number to train with? (yes, I know I need to do some reading)  What would happen if you go climb some mountains and are descending for 20+ minutes, doesn't that mess your averages up?

steve i just read your comment in my rr and almost fell over laughing!  thanks man!  

happy monday all.

Wow!  You guys were busy this weekend!  Just got caught up with everything and I won't try go go back and rehash it all but a lot of great discussion!  I will be thinking a lot about what I read this morning during my swim at lunch.

Great job to all the weekend racers...Trevor (awesome PR!), Glen, John, Jeanie, Suzy, Andy...congrats (and hope I didn't miss anyone)

My half marathon yesterday went great.  Came in just under my goal time of 1:45 and felt great the whole time.  It was a PR by over 4 minutes.  To top it off, my wife improved her 10K time by 30 sec.  It was a beautiful day! 

Happy Monday peeps!

and the yanks won 2 of 3 in tampa!   awesome job out there.  4 minutes is sweet.  congrats to both of you!!!!

Congrats!!! Welcome to the addiction!!!

Congrats George. Nice fast run. Great start to the year.

Did you race this weekend? From the sounds of your RR  you were just out there killing time? Was it an actual race?

Congrats to you and your wife on the new PRs!  Sounds like a great weekend. 

Thanks for the feedback on the inifnit all. Ours definitely has protein in it which should explain it. We have the Ironman mix instead of a custom made mix. I will try the overnight thing!

my plan was to suck and then cry about it like a little girl to give you a false sense of hope.  is it working?

Edited by fattyfatfat 2010-04-12 9:04 AM

Congratulations Jeanie and George!!!

Jeanie -- awesome first-time race! That is so cool for you that it came together AND you had a blast. Welcome to our world.

And yay for George and a huge PR where you nailed your race pacing. WOOT!

Fatty -- there are no words for you. 

with a near miss on a no-hitter...it was a good weekend all around!

Wow!  This group was BUSY this weekend!   I enjoyed catching up with all of the threads......Nice job to ALL of you!!

This weekend's swim meet was amazing.  My little speech went over well - the amount of support I received was overwhelming!   And the grief I caught for running between trials and finals was funny.  Ran 10 on Saturday, and almost 4 in a pickin' hurricane on Sunday. unreal.

Appreciate the positive comments on swim officiating.  It is lots of hours, all volunteer, but I enjoy it.  I'm on deck for the little tiny kids all the way up to and including Michael Phelps, Natalie Coughlin, etc.  I really enjoy it.

AND, my 16 year y/o came in second last night in the 50 free.....22.46 seconds!!  WHEEE!!!   Who says referees can't dance on deck?!?

Taper time......my plane leaves in 4 days......can someone please ensure that the weather is nice and cool in Boston?  Thanks.

Holy Cow the group was busy this weekend - both on and off the boards.

I'll start by bragging on my hubby, then I'll post on the discussions.

My boy did so well this weekend.  He set a PR on the bike and the run.  His bike was 26.1 miles distance with a 21mph average and a time of 1:15.  He averaged 211watts and I'm told that is really strong power! I told him he gets to keep the Quadzilla nickname.   His 10k run was a HUGE PR of 46minutes!!!    I am super duper proud of him! 

Edited by tahrens 2010-04-12 9:43 AM

Congrats to your daughter....she can FLY!!

Good luck with the taper madness....you are going to ROCK Boston and the weather will be great for you.

Steve