Manatee Mentors 2016 - Part deux (Page 21)

Ha, people can be interesting!!  I have a rather over weight and sedentary woman I work with (who has type 2 diabetes) who always shakes her head at me when I'm nursing a sore hamstring or achilles and says things like "that's why I don't work out".  My response is my injuries will heal.

This woman can't be offended and accepts that she is obese and her behavior caused her condition. She knows she should do something about it, but really doesn't want to.  We've had discussions about working out and changing nutrition, but she has excuses for everything.  

Okay techies, I need some advice on gear selection for the Transcon' race.

These are the cogs available to me, along with cadence range in increments of 5 rpm and resulting speed in kilometers per hour.

I'm thinking about a 14-32 on the back, need to work out the best spacing for the cogs in between. Will probably be averaging around 85-90 rpm for the majority of the time. I will also be stopping pedaling when going down hills to rest/conserve energy, so anything after about 25 mph/40 kph really.

Edit: Oops, sorry, put up the wrong gear table. Will edit post later and put up the proper one.

(Gear Ratios.PNG)

(Gear ratios 15-32.PNG)

That's nuts!

Welcome back, ultra runner!

+1

Happy birthday!

+2

Happy, happy birthday!

The bolded above, and a big towel for post race. After a race I get out of the smelly stuff and into something dry. All the wet, stinky, yucky stuff goes into a plastic bag. I dry off and am comfortable. It sounds like a lot, but it makes the drive home much more bearable.

Transition help - Darren hit the nail on the head. Rolled socks are easier to put on. If you are wearing a shirt to swim, good. If not, realize that putting it on for the bike will involve odd body gyrations and grunting, due to a wet body and a dry shirt My setup looks like this: All stuff on a mat below my bike for the run. I have a small towel on my bike seat to quick wipe after the swim (it is also handy for finding my spot as I run in). Helmet on handlebars with sunglasses in it. I come into T-1, wipe my eyes and feet (in that order is important), put on socks, put on sunglasses, helmet on and outta there. T-2 I come in with my shoes still on the pedals, running in socks. Undo strap on helmet while running. Rack bike, helmet on handlebars, shoes go on feet, and outta there with run belt and visor in hand. It reads like I have this down pat, but I it is always a work in progress.  Pre race I wander through the transition area to familiarize myself with things like entrances and exits, mount and dismount lines, etc.

I also do the plastic bag thing  but I pack at least one kitchen garbage bag which is also helpful if it rains to stash your transition in.

Try to keep it as simple as possible. Prep most things before hand so you don't have to think about . You will forget things in the rush of the moment.  There are lots of things to remember but really:

T1: Helmet, race number, sunglasses, shoes and socks, everything else should be on your bike .... 

(In my first few races i always meant to wear cycling gloves like i would do riding but i always forgot them - and it's a waste of time anyway ... and i rode with them handing from my front cables, ha!)

t2: Hat, shoes, not much else ... 

Best of luck! It's so exciting! :D 

Hilarious. Most people are so great but then some people just say things ...

I had a friend of mine basically say the same thing after i was gushing about how much i loved running and she said she once did a 10k and SO bored! Um, that was a little rude in view of how i was saying i loved it. 

Ah well, i keep on keeping on! 

Precious!  I'd invite the first person, the "I'd get bored" person, to join you in your next ultra.  Ah, people.

It's clay or crushed stone.  I think that it's like some of the bike can bridle trails in my area but I don't know for sure.  Given that it's flat (it is an old towpath, after all!), I think that I would take my road bike. 

https://www.nps.gov/choh/planyourvisit/hikingandbiking.htm

This is so exciting!  I'm echoing what some said, but I'll say it again.  Practice your transitions a few days before hand so you are familiar with the process!  At the minimum I lay everything out as though I were doing the race and practice in my living room.  Think through everything you'll need for each leg: goggles (maybe even take a spare pair along in case), Body Glide/TriSlide, wetsuit.  Helmet, bike shoes, sunglasses, race belt with number, socks (if nec.).  Sneakers, hat (if nec).  A Gu or whatever. 

Set up a little area staging everything how you think you'll set up your spot at the race.  I like to have my helmet straps unclipped and laying off to the sides, helmet upside down with my sunglasses and my race belt inside.  Glasses go on, then belt, then helmet.  On my mat on the ground will be bike shoes, open (I have Velcro closures, so they are open but the strap is still threaded into the whatchmacallit so all I have to do is put them on and pull the Velcro strap shut). Behind that is my running shoes and hat.

Now that your little practice spot is set up (in the yard, in the living room, depending how detailed you want to get with your practice), pretend you are racing.  If you want, put on your wetsuit (if you are wearing one for the race) to practice getting out of it quickly.  Walk away from your gear, then come to it and put on what you need for biking.  Walk away again, taking off the bike stuff and donning your run gear.  Or if you like, do it outside and actually go down the street and back with your bike, etc.  I'd practice a few times until it goes smoothly and you don't need to think about it as much.

Race day: stage your spot.  Make acquaintances with the people around you (I feel this may make them less likely to mess with my stuff plus it's fun and relieves stress a bit to chat).  Leave your spot and as Chris said, find the swim in, practice finding your bike from there.  Find the bike in/out and the run out so you don't need to panic later, not knowing where to go.  Be able to find your spot from the bike in.  Make a little note of something memorable nearby (a sign/tree/whatever), or count the rows of racks to get to your spot.

Above all, have fun!!!

That would be great!