ASPHALT JUNKIES Summer Bronzing Crew - CLOSED (Page 23)

Jeff will be able to provide the best fitting advice IMO but here are my suggestions:

1. It appears you could take the seat up slightly, maybe a 1/8 inch to start and then see from there.  It looks like your heels drop slightly more than needed.  Do you notice any hip rocking during your rides?  My guess is there is a slight rock.
2. Also move your seat forward to get your arm closer to a 90 degree angle.  Do your shoulders fatigue during your long rides?  If so if could be an indicator that you are stretched out to far.  An "ideal" shoulder angle is more determined by having your elbows directly under your shoulders.

Once you have decided if you want to make these changes you'll need to spend a little rime making sure it is actually comfortable for you.  It will take some time to figure this out unless you can tell right away that you are really uncomfortable.  Since you're going into IM comfort id the key!!!

Make sure to mark everything prior to moving/adjusting the bike.  If you don't like it you'll be able to go right back to your current position.

Tony I don't know anyone who can run on the treadmill as long as you can! I'm curious why your legs feel like they take a beating on it. Mine feel fine when I run on the treadmill but I only go for about 30 min - not 2 hours!

JoAnne good luck with the new building and hooray for improved fitness and good luck with your new fit!

X2 - as I am still paying for that ride I did on my tri bike last weekend after all the changes to my fit. Not good.

Warren.....When I do a short time trial, I don't take anything.  I take my seat bag off and I take my water bottle holder off.  You won't have time to reach for the water bottle.  You'll be fine without water going super hard for 35 minutes in the conditions you describe.

Wow, Junkies represented today at the races and with some good training. Good job Jonathan, Kate, Warren and the boys! Also sounds like some good training today by others.

I did an hour on the bike and an easy 400 yard swim to cool down after the bike ride. I'm just about to load my stuff up in the family van and head south for tomorrow's race.

Have a great rest of the weekend everyone!

It looks like the racing weekend is off to a good start with Jonathon (and Kate) and Warren taking it to the bank!  Being able to get on the podium for Jonathon seems like it would have been a great feeling knowing the lack of training he's been able to get in.  I'd like to hear his RR to get the details.

Warren, having the boys do the relay is a huge treat, especially on Father's Day weekend.  Someday I hope to be able to share some of those type of moments with my girls but I won't ask them, I'd rather it be their idea.

Tomorrow is another big day with Darek and Vero racing.  I feel confident that you two will represent us well.  Leave everything on the course and don't look back!

It sounds as if a few others have had a big day of training too.  I don't care how bad it is outside, I would not run 13 miles on the treadmill, EVER.  9 miles was my cap a few years ago and that will remain my cap.  I can stand 4-5 miles but that's it! 

Joanne, I usually don't get irritated with drivers backing out of their driveway's because we runner's, walker's, etc are pretty small targets to be able to see.  The door posts on cars can easily hide a person and most people are looking for larger objects.  The people in cars passing me with no room for me to move are the one's that generate my wrath.  The guy responding the way he did would have gotten under my skin though.  He was likely kind of shocked that you were there and then his self defense kicked in when you said something.  He should have never responded in that way and should have simply apologized for not seeing you and pulled away.

__________

My week of recovery worked out very well.  I didn't do any training at all on Monday (by choice) to get caught up on some things I had been letting go for to long.  Tuesday was the only day available for me to swim in the evening but it worked out well and I got a pretty solid 3400 yards in.  Wednesday was a short 25 mile ride.  But Wednesday night brought a storm that had been forecasted to be another Derecho like last years' event.  It turned out to be almost a joke.  I had one pole broken in my area but had to replace the poles in Ohio yesterday making for a long day (15 hours). 
Today was a great ride, however.  I rode 70 miles in 3:26 and threw more hill work into the plan.  I got 2450 feet of climbing in over the ride and then threw some threshold work for the last 12 miles or so.  I couldn't let the whole week go by with everything being easy.  Now my legs feel trashed again and I am starting another cycle of hardcore work.  But most of the work will be on the bike (160-170 miles planned).  I'll only add a mile or two to my running and my swims will stay the same as they are almost all of the time.

Happy Fathers day to all of you dad's today.  Today is an important day to us and to our children and I thought this would link would be a great way for us dad's to start our day, reflecting on our call as fathers...............

Lead me

Happy Father’s Day everyone!

Dirk, I really like that song by Sanctus Real. Very appropriate for Father's day. I've been a fan of theirs for several years.

I had a fantastic race this morning. It was a smaller mini sprint (400 yard – 8 mile – 2 mile) event, but it gave me the opportunity to go all out. I finished 25th out of 132 and 6th of 24 in my age group (the largest group). They award 5 deep in the 10 year age groups and I missed top 5 by 40 seconds. I had no idea I would be that close, but there wasn’t much more I could have done. I pretty much left everything out there. I am going to do the same course on September 8th and now I have a time to beat.

After the race I sat in the shade while my girls swam in the lake and my wife went for a run. Then we got to take my dad and step-mom out for a father's day lunch before we hit the road for the almost 200 mile drive home. My dad lives about 12 miles from the race venue so it was a great opportunity to see him on Father's day.

I’ll get a race report up in the next day or so.