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Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 24)
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 2013-11-07 4:46 PM in reply to: switch |
Veteran  1677     Houston, Texas |  Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" ChallengeOriginally posted by switch Originally posted by ligersandtions Originally posted by switch A question for the group: how do you all gauge when to back it down like Ben did in his trainer ride (which I'm sure was a good call for him), and when is it the reverse, when you find yourself in a workout and think, "ehhh, this is hard, I wanna quite, it doesn't feel good", but you feel like you're wimping out and need to HTFU? There's a section in Coggan's power book that I've found to be very useful. He says something to the effect of doing the minimum amount to get the most results. I don't remember the exact comment and don't have my iPad with me. Anyways, he goes on to give this table that says that if you're doing X minute intervals, then you should stop when your power output drops below YY% of the third interval. They're different percents for different length intervals. If I remember correctly, if you're doing 1-2 minute intervals and your power drops more than 10-12%, you should call it a day. My issue, honestly, is that I never seem to drop that much in my power, which means one of two things: 1) I'm not pushing myself as hard as I could/should be, or 2) I'm not doing as many intervals as I should be. Unfortunately, most of my trainer rides are constrained by time, so I'm working on making my intervals more aggressive so that I actually do have a noticeable power drop (at least on the shorter intervals). I'm not sure how to word the question, but I think that sometimes I might be pushing too much or too hard or whatever because I don't want to be "wimping out," and I fear that I have a propensity for that.
Dang it, Nicole, I'm really going to have to read that book too, huh? That is very interesting, and it would be good for me to have a strict percentage like that. Was this "just" in respect to cycling, or could this be extrapolated to the other sports as well? Have you found that you are able to tell "too much" or "feeling bad" with the swim? I imagine there are similar protocols you could employ with the run, but (when I am running) I really only run at an easy, Zone 2 pace at the moment. For the swim, I just do what my coaches tell me to do  I tend not to question them, as they came from competitive swimming backgrounds, so I figure they know better than I do. That said, I've never felt like they were piling on too much....and I've also made some decent gains, so I don't think they're giving me too little. I'm just now getting to the point where I'm willing to take on an interval that I might fail at. I don't like to fail at things, so I used to be very conservative about what intervals I'd commit to. At some point, that changed and I've failed at a bunch of intervals, but it always gives me the motivation to work a little harder and get them next time. My 500 TT the other morning showed that paying off  |
| 2013-11-07 4:59 PM in reply to: ligersandtions |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Calculated percentages and a coach's perspective and input are great indicators but I believe it ultimately comes down to knowing your body, and maybe being "mature" |
| 2013-11-07 5:04 PM in reply to: switch |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by Asalzwed Last night we had a workout, 2 x 15' tempo with hard surges every 3 minutes. This was prescribed as an "easier" workout since such a large majority of us who do XC had such a hard race just two days before. My coach specifically told me to take er easy. When I was done he congratulated me for making it look effortless and told me I was shaming my training partners because I wasn't breathing hard. What is funny is I totally thought it was hard! Like, REALLY hard.I even sort of considered dropping off on the last rep. I guess I am a good actor, lol! I feel as though I am STILL recovering from both my cold and the race so I am taking it easy today and even scheduled a massage this evening. I'm even debating just running easy through next Wednesday in hopes that I can "fully" recover. I'll just see how I feel.
All that said, I think the weakness I am really going to put a lot of focus on (in addition to mental strength) will be safety! It's dark for pretty much all of my workouts and I would rather not get hit by a car. I'm glad you're taking care of you I think it's hilarious that your coach thought you were totally taking it easy and you thought it was really hard. Stoic Salty. Do you play poker? +1 on the safety. I am coming up on the 1 year anniversary of being hit by a truck--guy was drunk, but it was dark and I didn't have anything reflective on. I was totally OK because somehow I managed to jump/roll onto the hood of his truck and he was turning and only going about 15mph. But holy crap, I was scared and so, so pissed. The next day the only thing that hurt were my wrists from slamming my hands on the hood and glass so hard. I also ran the fastest mile and half of my life right after. lol. Real nice. Must by some reflective gear. What do you do for this? Where do you get it?
Haha, no poker for me. I don't think I have the attention span. Ah man, I didn't know you got hit!!! YIKES! I had a similar experience on the bike. I have the forkin' nerdiest running vest. It's reflective AND has flashing LEDs I can turn on. I use this during the dark months when I am run commuting. I tell ya, you go from sexy twerkin' shorts and a sports bra to looking like a member of the YMCA. As far as where to get one? Online. Any running store. Etc.
I also have these slap-bracelet style reflectors that I snap on my ankles if it's really dark. I plan to add a blinky light to the back of my backpack. |
| 2013-11-08 8:20 AM in reply to: ligersandtions |
Master 10208 Northern IL | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by ligersandtions Originally posted by switch A question for the group: how do you all gauge when to back it down like Ben did in his trainer ride (which I'm sure was a good call for him), and when is it the reverse, when you find yourself in a workout and think, "ehhh, this is hard, I wanna quite, it doesn't feel good", but you feel like you're wimping out and need to HTFU? There's a section in Coggan's power book that I've found to be very useful. He says something to the effect of doing the minimum amount to get the most results. I don't remember the exact comment and don't have my iPad with me. Anyways, he goes on to give this table that says that if you're doing X minute intervals, then you should stop when your power output drops below YY% of the third interval. They're different percents for different length intervals. If I remember correctly, if you're doing 1-2 minute intervals and your power drops more than 10-12%, you should call it a day. My issue, honestly, is that I never seem to drop that much in my power, which means one of two things: 1) I'm not pushing myself as hard as I could/should be, or 2) I'm not doing as many intervals as I should be. Unfortunately, most of my trainer rides are constrained by time, so I'm working on making my intervals more aggressive so that I actually do have a noticeable power drop (at least on the shorter intervals). I'm not sure how to word the question, but I think that sometimes I might be pushing too much or too hard or whatever because I don't want to be "wimping out," and I fear that I have a propensity for that.
The concept is in there and it also comes up in Daniels and some of Friel's work. And that is to work at the minimum level necessary to elicit the desired response. This is particularly notable in VO2 work, or I-pace in running. Threshold still has it, but there is a bit more range to work with. I have more time, so on the bike I tend to work more often in the lower 90's and do a lot more work. Someone with less time (like Nicole) will push up higher in that range to take more advantage of the time available. And back to VO2, that's the idea for the drop-off and stopping point, however, it's not entirely necessary to actually reach that every time. It's just that you should stop there as that is the most you could do for the day. Running actually has us stop before that, while feeling like we could do another 1 or 2 more. |
| 2013-11-08 10:30 AM in reply to: brigby1 |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by brigby1 Thanks guys. This all makes a lot of sense. I haven't read any of Friel's stuff, Ben, but i'm hoping to do some reading over the holidays, and he's on my list. After all this reading and all your patience and thorough answers to my questions, I might actually be able to come up with some sort of cogent training plan by January :) I really appreciate all of the help everyone. Originally posted by ligersandtions Originally posted by switch A question for the group: how do you all gauge when to back it down like Ben did in his trainer ride (which I'm sure was a good call for him), and when is it the reverse, when you find yourself in a workout and think, "ehhh, this is hard, I wanna quite, it doesn't feel good", but you feel like you're wimping out and need to HTFU? There's a section in Coggan's power book that I've found to be very useful. He says something to the effect of doing the minimum amount to get the most results. I don't remember the exact comment and don't have my iPad with me. Anyways, he goes on to give this table that says that if you're doing X minute intervals, then you should stop when your power output drops below YY% of the third interval. They're different percents for different length intervals. If I remember correctly, if you're doing 1-2 minute intervals and your power drops more than 10-12%, you should call it a day. My issue, honestly, is that I never seem to drop that much in my power, which means one of two things: 1) I'm not pushing myself as hard as I could/should be, or 2) I'm not doing as many intervals as I should be. Unfortunately, most of my trainer rides are constrained by time, so I'm working on making my intervals more aggressive so that I actually do have a noticeable power drop (at least on the shorter intervals). I'm not sure how to word the question, but I think that sometimes I might be pushing too much or too hard or whatever because I don't want to be "wimping out," and I fear that I have a propensity for that.
The concept is in there and it also comes up in Daniels and some of Friel's work. And that is to work at the minimum level necessary to elicit the desired response. This is particularly notable in VO2 work, or I-pace in running. Threshold still has it, but there is a bit more range to work with. I have more time, so on the bike I tend to work more often in the lower 90's and do a lot more work. Someone with less time (like Nicole) will push up higher in that range to take more advantage of the time available. And back to VO2, that's the idea for the drop-off and stopping point, however, it's not entirely necessary to actually reach that every time. It's just that you should stop there as that is the most you could do for the day. Running actually has us stop before that, while feeling like we could do another 1 or 2 more. |
| 2013-11-08 10:51 AM in reply to: Asalzwed |
| Master 10208 Northern IL | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Calculated percentages and a coach's perspective and input are great indicators but I believe it ultimately comes down to knowing your body, and maybe being "mature" The other things are helpful in guiding the decision, but yeah. And as you said earlier, it's kind of learned with experience. I'll watch how the overall fatigue feels, how crappy it feels to get going, if I really can at all. And also for specific areas that are being stressed. Running is usually something calf related for me. So I watch that a lot. Overall tired isn't necessarily an issue. If it comes on fast, I watch it more. If a particular part of it comes on fast I really watch it as it could decide to go soon. It's hard to actually hurt yourself on the bike, so it's learning both how to push yourself and how much of it. I try to pay attention to workouts and get a feel for how much I'm affected the next day and for the next hard one in a couple days. That was another reason for cutting Wednesday a bit. I want Saturday to be strong, not just big. Also wanted enough energy to push the swim well yesterday. Swimming can be a bit more fun to figure out. I'll at least get through a decent warm-up and see how things are feeling. If it's still quite an effort jut to go at an easier pace, then I'll drop off a lot of what I had planned or possibly stop there if it's really bad. This could be from being tired in general or more swim specific. If my pace is falling off in spite of any efforts otherwise, I might cut short. If there is a lot of muscle soreness and it's agonizing to get through the motion I might cut short. As in the muscles are really stiffening up, possibly causing extension problems. If stroke is falling off by a few strokes/lap then something is going on and I need to fix it or call it. Not making pace times is another. If I adjust things to be more ready for the next workout and still can't make them, then it's time to consider that the workout could be a bit too much. There are times where I do take a bit of a gamble to have a breakthrough, but trying to learn how to keep it strong and still hit the workouts consistently. NOt just most of the workouts in a week, but basically all of them for several weeks. More specifically, all the quality ones. Doesn't have to be absolutely perfect, maxing out on this, just done well. |
| 2013-11-08 11:32 AM in reply to: 0 |
Master 2167 Livonia, MI | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch A question for the group: how do you all gauge when to back it down like Ben did in his trainer ride (which I'm sure was a good call for him), and when is it the reverse, when you find yourself in a workout and think, "ehhh, this is hard, I wanna quite, it doesn't feel good", but you feel like you're wimping out and need to HTFU? I'm not sure how to word the question, but I think that sometimes I might be pushing too much or too hard or whatever because I don't want to be "wimping out," and I fear that I have a propensity for that.
Sorry I've been so absent guys. Work, life, just busy, mostly all good stuff though! Jumping in to answer this great question. When I started working with a coach, every workout had perceived exertion goals. He HR trained but was a much bigger proponent of gauging intensity by listening to the body. If the workout called for an intensity of moderate, I knew that I should not feel like I was "pushing hard" that day. Conversely, if we were doing speed work at 90%+ max, I knew it had to hurt or I wasn't going fast enough. Instead of working off pace or HR, we worked that way and it worked for me. I was to do X intensity for Y amount of time/miles, I made myself feel X intensity for Y amount of time/miles. Now that I'm not training for anything specific and just trying to maintain a nice base and stay fit, I totally listen to my body and just go minute to minute by what it is telling me. Some days I am dragging and I almost sandbag it. And if I start to feel revived after I'm into it, I revive my intensity. If not, I don't. Other days, I feel like I can fly and push it to my all out limit for as long as I can. One thing I do though is set a time or distance goal for myself and never deviate from that. So even if I'm having a craphole low energy day, if I told myself that was a long run day, I will complete those miles no matter how slowly I go. But, even perceived exertion can be tricky. For example, I NEVER feel great on the bike. No matter if I'm outside, on my trainer or on a spin bike. Even with no resistance and going at molasses speed it always feels like SO much effort. Cadence up or down, load up or down, makes no difference. It just feels like a constant challenge to turn those pedals over. This is why I struggle so much with cycling. It's nothing specific, just that tired, "this is too hard, I want to quit" feeling every time I ride in any scenario. Wait, I take that back......when I'm teaching spinning I'm so distracted by leading a class that I totally forget about how I'm actually feeling. If only all my cycle workouts could in front of a class! So on the bike, I have to use my HRM to keep myself honest about intensity and follow what is prescribed for that workout. Incidentally, my anaerobic threshold on the bike is about 40 beats lower than every other mode of exercise (except swimming). So not only do I feel slow, my HR looks slow too. It's a mental game, me keeping myself on that bike. Edited by noelle1230 2013-11-08 11:33 AM |
| 2013-11-08 12:15 PM in reply to: 0 |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge After Tuesday's speedwork, did an easy 3.2 miles and a hard 45 minute spin Wednesday, Thursday was an easy 6 mile run. Will probably just swim today. Trying to keep some continuity with my training through tomorrow's race. Since this is the first in a series I don't want to place too much emphasis on it. Ok, who am I trying to kid. I probably wouldn't sleep tonight and I'd be very surprised if I don't puke at the finish line. It is flat as a pancake and the only issue would be wind as it is very exposed on a loop through farmland. You guys have been such a great help to me over the past couple of months and I am most grateful. Edited by popsracer 2013-11-08 12:18 PM |
| 2013-11-08 12:21 PM in reply to: popsracer |
Veteran 945 South Windsor, CT | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer I'd be very surprised if I don't puke at the finish line. It is flat as a pancake and the only issue would be wind as it is very exposed on a loop through farmland. puking at the finish line is encouraged/applauded, but start slow and steady... and hit your pace. Puking at mile 1 is not allowed. and run the last 0.1 like your hair is on fire. GL |
| 2013-11-08 12:28 PM in reply to: dtoce |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by dtoce Originally posted by popsracer I'd be very surprised if I don't puke at the finish line. It is flat as a pancake and the only issue would be wind as it is very exposed on a loop through farmland. puking at the finish line is encouraged/applauded, but start slow and steady... and hit your pace. Puking at mile 1 is not allowed. and run the last 0.1 like your hair is on fire. GL Heck yeeeaah! Race smart! And have fun. And no holding back to pad your progress |
| 2013-11-08 1:36 PM in reply to: Asalzwed |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Originally posted by dtoce Originally posted by popsracer I'd be very surprised if I don't puke at the finish line. It is flat as a pancake and the only issue would be wind as it is very exposed on a loop through farmland. puking at the finish line is encouraged/applauded, but start slow and steady... and hit your pace. Puking at mile 1 is not allowed. and run the last 0.1 like your hair is on fire. GL Heck yeeeaah! Race smart! And have fun. And no holding back to pad your progress :) Steve, I can hardly wait to see how this goes for you. Sending you speedy vibes. Please update us when you can. Hugs :) |
| 2013-11-08 1:38 PM in reply to: noelle1230 |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by noelle1230 Originally posted by switch A question for the group: how do you all gauge when to back it down like Ben did in his trainer ride (which I'm sure was a good call for him), and when is it the reverse, when you find yourself in a workout and think, "ehhh, this is hard, I wanna quite, it doesn't feel good", but you feel like you're wimping out and need to HTFU? I'm not sure how to word the question, but I think that sometimes I might be pushing too much or too hard or whatever because I don't want to be "wimping out," and I fear that I have a propensity for that.
Sorry I've been so absent guys. Work, life, just busy, mostly all good stuff though! Jumping in to answer this great question. When I started working with a coach, every workout had perceived exertion goals. He HR trained but was a much bigger proponent of gauging intensity by listening to the body. If the workout called for an intensity of moderate, I knew that I should not feel like I was "pushing hard" that day. Conversely, if we were doing speed work at 90%+ max, I knew it had to hurt or I wasn't going fast enough. Instead of working off pace or HR, we worked that way and it worked for me. I was to do X intensity for Y amount of time/miles, I made myself feel X intensity for Y amount of time/miles. Now that I'm not training for anything specific and just trying to maintain a nice base and stay fit, I totally listen to my body and just go minute to minute by what it is telling me. Some days I am dragging and I almost sandbag it. And if I start to feel revived after I'm into it, I revive my intensity. If not, I don't. Other days, I feel like I can fly and push it to my all out limit for as long as I can. One thing I do though is set a time or distance goal for myself and never deviate from that. So even if I'm having a craphole low energy day, if I told myself that was a long run day, I will complete those miles no matter how slowly I go. But, even perceived exertion can be tricky. For example, I NEVER feel great on the bike. No matter if I'm outside, on my trainer or on a spin bike. Even with no resistance and going at molasses speed it always feels like SO much effort. Cadence up or down, load up or down, makes no difference. It just feels like a constant challenge to turn those pedals over. This is why I struggle so much with cycling. It's nothing specific, just that tired, "this is too hard, I want to quit" feeling every time I ride in any scenario. Wait, I take that back......when I'm teaching spinning I'm so distracted by leading a class that I totally forget about how I'm actually feeling. If only all my cycle workouts could in front of a class! So on the bike, I have to use my HRM to keep myself honest about intensity and follow what is prescribed for that workout. Incidentally, my anaerobic threshold on the bike is about 40 beats lower than every other mode of exercise (except swimming). So not only do I feel slow, my HR looks slow too. It's a mental game, me keeping myself on that bike. Thanks for your thoughts on this Noelle. Hope all is well in your world, friend. |
| 2013-11-08 2:24 PM in reply to: switch |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. |
| 2013-11-08 2:25 PM in reply to: msteiner |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. OMG that is super cute!!! Have a great race! |
| 2013-11-08 2:28 PM in reply to: Asalzwed |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed That is exactly what that is: super cute. I like seeing the two blue bikes side by side on the trainer--same, but different :)Originally posted by msteiner Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. OMG that is super cute!!! Have a great race! Good luck this weekend Matt! |
| 2013-11-08 2:37 PM in reply to: switch |
| Master 10208 Northern IL | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by Asalzwed That is exactly what that is: super cute. I like seeing the two blue bikes side by side on the trainer--same, but different Originally posted by msteiner Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. OMG that is super cute!!! Have a great race! Good luck this weekend Matt! Who won? |
| 2013-11-08 2:40 PM in reply to: brigby1 |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by brigby1 Originally posted by switch Originally posted by Asalzwed That is exactly what that is: super cute. I like seeing the two blue bikes side by side on the trainer--same, but different Originally posted by msteiner Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. OMG that is super cute!!! Have a great race! Good luck this weekend Matt! Who won? She leveled the playing field for him by using platform pedals |
| 2013-11-08 2:55 PM in reply to: 0 |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Originally posted by brigby1 Originally posted by switch Originally posted by Asalzwed That is exactly what that is: super cute. I like seeing the two blue bikes side by side on the trainer--same, but different Originally posted by msteiner Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. OMG that is super cute!!! Have a great race! Good luck this weekend Matt! Who won? She leveled the playing field for him by using platform pedals I sweated a lot more, so she apparently didn't have to work too hard to keep up with me. Edited by msteiner 2013-11-08 3:02 PM |
| 2013-11-08 2:55 PM in reply to: Asalzwed |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Ohhhhhh, that's her bike? ;)Originally posted by brigby1 Originally posted by switch Originally posted by Asalzwed That is exactly what that is: super cute. I like seeing the two blue bikes side by side on the trainer--same, but different :)Originally posted by msteiner Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. OMG that is super cute!!! Have a great race! Good luck this weekend Matt! Who won? She leveled the playing field for him by using platform pedals |
| 2013-11-08 2:57 PM in reply to: Asalzwed |
Expert 4953 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Originally posted by dtoce Originally posted by popsracer I'd be very surprised if I don't puke at the finish line. It is flat as a pancake and the only issue would be wind as it is very exposed on a loop through farmland. puking at the finish line is encouraged/applauded, but start slow and steady... and hit your pace. Puking at mile 1 is not allowed. and run the last 0.1 like your hair is on fire. GL Heck yeeeaah! Race smart! And have fun. And no holding back to pad your progress Yeah, don't go sandbagging it!! Good luck and quick feet! |
| 2013-11-08 2:58 PM in reply to: switch |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge I don't know where else to post this, but I find this really exciting: XC National Championship course designer |
| 2013-11-08 2:59 PM in reply to: dtoce |
Expert 4953 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by dtoce Originally posted by popsracer I'd be very surprised if I don't puke at the finish line. It is flat as a pancake and the only issue would be wind as it is very exposed on a loop through farmland. puking at the finish line is encouraged/applauded, but start slow and steady... and hit your pace. Puking at mile 1 is not allowed. and run the last 0.1 like your hair is on fire. GL ^^^ This. Watch that first 1/2 mile. You can't make a race at the beginning but you can sure as hell blow it up. Let's see a negative split. |
| 2013-11-08 3:01 PM in reply to: switch |
Expert 4953 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by Asalzwed Ohhhhhh, that's her bike? Originally posted by brigby1 Originally posted by switch Originally posted by Asalzwed That is exactly what that is: super cute. I like seeing the two blue bikes side by side on the trainer--same, but different Originally posted by msteiner Good luck on your race, popsracer! Race smart and fast, and I'll try to do the same! Still resting for my 10K tomorrow. Last night though I had a fun recovery effort where I rode 30 minutes easy on the trainer with my gf.
It actually worked out quite well. OMG that is super cute!!! Have a great race! Good luck this weekend Matt! Who won? She leveled the playing field for him by using platform pedals Dang, for a minute I thought Matt snagged that Strava segment on the beach cruiser. |
| 2013-11-08 3:05 PM in reply to: Asalzwed |
Expert 4953 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed I don't know where else to post this, but I find this really exciting: XC National Championship course designer That's awesome...watch out for the hay bales!! |
| 2013-11-08 3:39 PM in reply to: jmhpsu93 |
Veteran 945 South Windsor, CT | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Originally posted by Asalzwed I don't know where else to post this, but I find this really exciting: XC National Championship course designer That's awesome...watch out for the hay bales!! No way would Salty slow down for hay bales. Supergirl would just leap riiiiiight over them and pick up her pace and then pick off her next opponent. |
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