Fred D's triathlon training group CLOSED (Page 26)

Fred - glad to hear about the run.  Really hope it keeps improving, just try not to push it too fast.

James - the ritchey wrench is preset to 5nm, same as the bontrager, but most of the bolts on my SC in the stem/handlebar area are slightly higher than that.  Should I just pass on the the preset?

 
The following came straight from Trek’s Service Information
 
http://www.trekbikes.com/pdf/2011/service_manuals/Trek_2011_Speed_Concept_Service_Manual.pdf
 
 
Preparing and tightening fasteners:
 
For each threaded fastener, apply a light coat of grease to the threads and shoulder of the
bolt or screw.  The correct torque is noted on or near every threaded fastener on the Speed Concept bike.  Because the specs are on the bike, we do not list them in this manual.  The specification on the bike tells you the maximum torque.  Do not exceed it.  However, you should also try to tighten a bolt to close to the listed value; do not leave bolts loose.  Either condition, too loose or too tight, can cause a bolt or clamp to break.  When multiple fasteners attach a part, gradually tighten alternating bolts in small increments; do not completely tighten one and then the other.  As the bolts become snug, check alignment of the parts and use a torque wrench for final tightening.  When the tightening is completed, all bolts of a given clamp must be tightened to the same torque.
 
 
Here are the Bike manuals;
 
http://www.trekbikes.com/us/en/support/manuals
 
Its got great info especially on torque for non specific torque settings.  See This Link  http://www.bike-manual.com/brands/trek/om/speed/index.htm
 
 
So if a preset torque wrench doesn’t get you tight or to the value then a proper torque wrench is needed. 

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Thanks again James.

I had looked at the TW-5 as well, and realized that it seems to come in either a 7.5" or 15" (but very difficult to tell what you're getting).  Any issues you can think of if I end up with the smaller version?

2100 in the pool this AM, good set, some speed and some endurance

5x100

2x200 and 2x400, it is amazing on how the first 100 is always soooooo much faster then the rest of the set, then it levels out.

bike tonight on trainer, should get about an hour.

James, thanks for the list and the links.  I also have a SC and it is one of the reasons I added the adjustable torque wrench is the variety of torque requirements. 

Fred, glad that the run went well, hopefully the improvement continues.

Hopefully I will soon be able to say the same about my shoulder, attempted to swim this morning and it didn't go well.  The reach is still aggravating it even though otherwise it has felt pretty good.  Decided not to push it and did some drills and kicking and called it a day.  Fortunately I train with my PT occasionally and he was with me this morning and gave me a few other stretches and conditioning exercises to do to specifically address that issue.  I'll give it another week (or longer depending on advice and direction from PT) and see how it does. 

Good morning - i am happy to report that weenie girl has left the building for the time-being.  Had swim group last night where we did some tempo work.  I am still so very slow but I've been getting good feedback and just have the mentality of 'just keep going'. 

Woke up later than i would have liked this morning and got done an interval trainer ride and a short brick which felt really good.  Workouts done for the day!

Still up in the air. I've got until Sunday to decide! I kind of just want to get it over with, but I'm not sure I'm ready for the Olympic distance.

Logs are up to date - what say you, Fred's mentor group?

Sprint: 2.5k run, 17k bike, 2.5k runs, starts at noon. Could place well. Distance is doable.

Olympic: 5k run, 35k bike, 5k run, starts at 8:45am. Based on last years times, could be last in my AG, should qualify for Worlds anyway - but can't go. Distance is a bit long for my recent training... I think.

HTFU and go long? Or suffer in the heat and go short?

It's not quite an Olympic since the run is a 5k on either side.  But, the course is somewhat challenging.  The run is uphill to start, turn around and a rather long downhill to flat area and a hill back up.  The hill back up is not so bad on the first run.  It's a monster hill on the second run (yes, same hill as the first run but it grows I tell you).  The bike course is two loops and is basically up on the way out and down on the way back.  The hill is somewhat of a challenge just based on distance, but very doable.  And you get to recovery somewhat nicely for the second run.

You will suffer in the heat regardless, just worse if you do the sprint.   I had minimal training last year when I did it and I threw down a fairly solid time.  I signed up rather last minute and hadn't been seriously training before that.  I think a majority of the people do not accept their slots, which is why it goes so deep. 

Your a little low on volume but enough to get through the course solid enough, but yeah, probably not the with the best results you could do.  I took a look at my volume for March/April and my bike was about where yours is at but my run was a bit higher.  Think I had a HM in there though.

You need a minimum of 80mm valve length for Zipp 404's (I believe).
 
I race Zipp 808's and I need 115mm valve length.

I believe the latex tubes I have come with a 50mm valve, so I add on a 38 mm extender.  I've also used a straight 80mm butyl tube with a 404, so I would agree that a total minimum of 80 mm is a good rule of thumb.

Just a mini rant...

When someone posts on FB that they just heard somone past away, condolences to the family, RIP, etc.  Does anyone actually read the comment, then hit the "like" button?

I know what the intent is...just seems a bit weird when you actually see..."XX likes this".

Actually, yesterday I posted about the passing of a friend and coworker and my friends who also knew him did "like" the message.  They are just acknowledging and agreeing, not "liking".  I know each person that did it and I know they all did it out of respect.  Not a single person who didn't know him did it.

Yeah...I completely understand...it just looks weird.  I think Family Guy did a little cutaway on something like that.

Yeah...longest valve on a latex tube I've seen is 60mm.  The 80mm tube I used was a spare butyl since I don't use latex as a spare.

Thanks again James.

For the valve extenders everyone uses, do you thread these and leave on while riding, or inflate and then remove the extender?  Also, does anyone find a benefit to running the extender if you have a disc cover?

Rusty Smith likes this.

now that there is funny stuff.