TriAya's Group: SHUT like dog on steak, sorry! (Page 28)

In response to the indoor cycling questions--

It CAN be incredible for "real" cycling, and is even more ideal in some ways because YOU can do perfect pedal stroke drills, plan terrain exactly, follow very exact intervals, and (provided you're using the correct amount of resistance) there's no coasting. You can develop a great deal of focus. There's also the group motivation/music/setting aspect. I know many folks, including several Ironman(R) triathletes, two of them podium-pounders, for whom indoor cycling training is a fundamental part of their cycling training.

There are really two keys. The best one is if you can find a top-notch instructor, one who understands coaching, periodization, the needs of multisport athletes, and is preferably a road cyclist or multisport athlete.

The second is know thyself--go at your own pace and adapt whatever is going on in the class to YOUR needs.

I think 80-90 is good, although it will be slower with more resistance.  When I ride outdoors and am really in the groove, it's usually about 90.  I know on spinervals 1.0 they have you ride as fast as you can for a few seconds at a time and I once got over 150 sustained for about 5 seconds.  That was nuts!  On the spin bikes at the gym I usually try to hang in the 90 zone when I can, although when we are standing I cannot go that fast no matter what.  On my trainer, when I stand up, it is really awkward and I feel like I will be pulling the bike off the trainer (which I have done) so I take it easier then.  I have noticed that after doing spin classes this winter, I can ride in a much higher gear on my trainer, for longer periods, so that must be doing something!

I pay extra for the title.  Nah.  Who knows, but I think it has something to do with posts in the last 90 days or something....isn't it on that page that was linked here earlier? 

Happy Bday to your son.  One is such a cute age.  Now two.....it's hard!!!  My kids are bouncing off the walls tonight.  Thankfully I am leaving for a meeting in a few!!

Beth is a star and title expert (TOTAL POST PADDER). I do no such thing. I never post except when to impart critical information, such as:

Stars are dependent both on post count AND duration of membership. To take my own count as an example: over 3200 would normally be Elite, except that you also need to have been a member for 300 days, and I'm two days short.

So Shawn, even though you may have more posts, Leslie has been a member longer.

If I keep patiently explaining stars and titles, I will get another pretty pink one, and have four like Leslie soon!!!

Erin on cadence 

I know, I mean, the nerve. And for us, Internet play-time = BT addiction (as if being addicted to tris themselves weren't enough), and employers just don't seem to understand if we don't get our fix we are going to be USELESS at work.  

Here's a really good article on the matter--it's a little involved, but bear with it. The matches analogy is particularly good. Ask if there's anything you want to know more about.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=433

To answer your question more directly, 100 is fine, but so is 80 (especially if you're just starting out). A little trick test, whether on a stationary or the road, is--are you bouncing in the saddle? If so, up the resistance or gear down.

Yanti thanks for all the good stuff you put out on spinning. I just got the trainer this month and I bought Spinerval 1.0. Obviously I already tried it at home but I felt that the high rate of cadence wasn't beneficial to me. Hence it is good to hear that lowering the cadence and increasing the intensity is the smart thing to do. I was already planning on that but it was good to get feedback. I plan on picking up more gear at performance by the end of the month so I can track cadence.

Actually I'm glad you said that. I have the Garmin 305 as well and forgot you could get the cadence sensor. Thanks. Now to figure out how much it costs and were they sell it.

Happy Birthday to the baby boy! 

Oh man, how did I miss that? CONGRATULATIONS!!! That is so beautiful. I know you run yourself ragged, but in some ways I am envious.

Cadence sensors

As far as toys go, I think heart rate monitors and bike computers are top choices (but by no means necessary). I don't have cadence on my road bike, but all the Spinner(R) bikes at work have them, and I've just learned to "feel" different cadences, like I know what different running paces are (to the 15 seconds/mile!)

Sometimes on my road bike, as a reality check (and useful tool for those of you without bike comps or cadence sensors), I just do the count-my-revolutions for 30s and multiply by two to get RPM.

You're definately not alone Terri!  I've only clipped in a few times (in SPIN class) and it takes me forever to get clipped in . . . then I couldn't get unclipped today LOL!!  It will be a while before I try on a moving bike!  Then again, with the snow we have, I guess I have a while!  Good Luck!

Renee

Yanti,

Thanks as always for the great info . . . perfect timing on the spinning tips.  Maybe I missed it, but how is your recovery going?

Renee

Hey everyone!

Keeping busy here just TRYING to keep up with work and my winter maintenance training plan . . . I can only imagine what the next several months will bring with a more active plan - OMG!  My official plan starts on the 28th already - where has the time gone?!  Talk about ups and downs . . . some days I feel sooooo accomplished for what I've finished that day or an improvement I've made and others, I just scare the crap outta myself thinking of all there is to do and learn!  Am I crazy here?

I am going to signup for an adult swimming stroke improvement class at a local Y tonight.  It started last week, so i'm out a class.  Still, I think it will be worth it.  I am seeing NO improvement in swim speed, though at least endurance has improved greatly.  Anyhow I am looking forward to 4-5 sessions with a little instruction!  Really hoping it will help with my speed!

Better get back to working!

Renee

I am also staring my new plan around the 28th, give or take.....it is intimidating to try to figure out how to fit that into my life....but I am going to really plan it out and not just wing it like I did last season.  I will be starting the 16 or 20 wk Oly plan.  You?  I also am reading a book called The Triathletes Guide to Swim Training which has a swimming program laid out for 12 weeks,  very nice for someone like me who has no idea what to do once I am in the water.  It requires 3 sessions a week, so hopefully it will coordinate with the Oly plan.  I need to sit and focus on it all for a bit before I get started.......I will do it.....I will!

you aren't rubbing it in or anything are you? 

*sigh*

I love San Diego!