JohnnyKay and Fred Doucette's HIM/IM focused Mentor group-CLOSED (Page 26)

Fitting complete and I ended up going with the Profile Design tri-bars.  They have the flip up pads which I didn't really need bc my knees had plenty of clearance, but I can still put on fixed pads if these bother me for some reason (some people complain of noise or rattling).  The good news is we spent several hours getting the fit right and I did feel pretty comfortable.  Obviously the real test will be some of my longer rides. 

@Dave...I needed need the revised seat post as we were able to move the seat far enough forward with the existing.  But thanks for the input.

Good day so far - sunny skies and ~80 degrees here in the bay.

4:15 wake up call this morning

4:30-6:30 spin sesh

7:45-5:00 @ the office with the rest of the monkeys

5:30 meeting the lady to shop for some new clothes (she's insisting I upgrade my wardrobe for a couple's shower a friend is throwing for us this weekend).

7:00 stuff my face

9:30 zzzzzzzz

Is this something that you've measured in the past?  I'm curious because I've read quite a few people cite higher cadence = better ability to run off the bike.  But I've also seen other do the opposite, one of my infrequent training partners rides with a cadence in the 60's, but his run cadence is then in the 90's - 100's, and he's FOP.

Anyone else with thoughts on how their bike cadence translates to run cadence/speed?

I have heard the "higher bike cadence = higher run cadence" theory before as a reason to try to keep your cadence up near 90 (or at least keep it up near whatever your natural running cadence happens to be).  I don't have a lot of faith in the theory, but the reality is that my cadences are not too far apart.  In an IM, I have probably ridden in low-mid 80s and that is probably pretty close to my running cadence in those races, as well (though I've never measured it).

Interesting reading all the different perspectives on cadence. I guess I just feel like since I've never been coached or told what I'm "supposed" to do on the bike there must be room for improvement. Maybe I should just leave well enough alone. My only other concern is that my legs are always jello when I get off the bike and start my run. My friend that I train with says her legs do not feel like that. She is a much stronger cyclist than I am and has been racing triathlons for a lot longer than me. The sprint I raced on Sunday was my first race on my tri bike and it was also a PR for me on the run. Maybe the tri bike is helping, maybe an extra year of riding under my belt is helping, maybe both!

This is really silly but I got to looking over the results from Sundays race and realized I missed 3rd place overall female by 1 sec. DOH! I wouldn't care but I know I had several opportunities to make up 1 sec. and 3rd place won $50 gift card. It was still my best race to date by far. Anyone else ever had an experience like that - 1 second away from ........

The bolded part is the reason her legs do not feel like jello.  Training (fitness) and pacing experience.  Nothing to do with what bike you ride or what cadence you use.  You do have room for improvment.  Keep training and racing! 

My run cadence is 92 (I've counted it many times) however on the bike I'm more a masher (turning a big gear with a lower cadence).  When I do this over a long bike (3 + hours) it put a lot of stress on my quads and slows my run cadence coming off the bike.  So my targe for the bike is to stay at 88 - 92 -- this also helps me to push too big of watts on the bike and blow myself up for the run.

x2.  I have not purposely changed anything about my bike cadence in order to run better.  In my first couple bricks/races last year, my legs felt like jell-o.  But this year I don't really get that feeling as much.

I am doing Fink's Be Iron Fit plan (up to the HIM at 22 weeks) and one of the workouts is a high RPM spin.  His primary stated purpose for the workout is to improve cycling technique...he talks about envisioning your feet making 30 perfect circles, first on one side then the other, then both feet simultaneously.  Secondary purpose is active recovery.  But he doesn't say that a higher cadence is superior, just that for this workout, it is used to help with technique.

Anyway, I kind of hate the workout, but I treat it like my swimming workouts...working on technique is important for training, but when I race, I'm going to do what feels most comfortable and natural...(ETA) which is mashing a big gear

I'm pretty new to triathlon, but I've been studying these forums for a long time, trying to squeeze every bit of knowledge I can from them...so I do know that Chuck Norris can, in fact, make perfect circles.  Lance...obviously not (which is probably why he sucks so bad at the run).

http://www.yourhoustonnews.com/courier/news/article_11d54231-b9d4-5e9a-b518-7e05e5830aa2.html

This should make the swim interesting...

I don't know if there's a cause and effect -- but I don't think its going to hurt (at least at this point).  My coach definitely pushes it hard, the theory is that to get the same watts, a higher cadence is going to require less energy per pedal stroke. 

With regard to bike fitness, I usually run faster off the bike regardless of how long the ride is and hold the same pace on a 50 min T run after a 5 hour bike as I do on a stand alone run in the same zone.