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 2013-02-08 7:42 AM in reply to: #4542655 |
Elite  3515    Romeoville, Il |  Subject: RE: kenj mentor group - back for another great season! CLOSEDOn TT bikes: I bought my road bike used with a set of aerobars on it. I tried and tried to use them, but it just wasn't comfortable. I am also the dreaded extreme long legs short torso type! I then bought a TT bike after a year fighting with that. I immediately saw a 1-2mph gain in speed. But still struggled to stay in aero. I bought a bike that had a bit more aggressive than I should have been in because I wanted it and it was a "cool" bike. So the next winter I bought another TT bike. Instead of throwing my road bike on the trainer I put the second TT bike on the trainer. I tested FTP, did workouts, and recovery rides, everything on that TT bike. I worked on my core and just spent a lot of time on it. I set that one up a bit more aggressive than my other TT bike. In spring, when I went back to, what is now my race TT bike, I was able to drop some spacers out of the stem and get even lower. I test FTP 10-20watts lower on the tt bike because of aero position. But that's ok! The aerodynamics more than make up for it. I now can stay in aero for darn near an entire HIM course!! Oh....and don't worry about hills and corners. Part of bike handling skills is navigating corners. Tight ones you need to get out of aero and balance the weight off that front wheel, and shift it back to get better grip on the road and hit the apex. Then accelerate out and get back into aero. That's what makes a fast TT time. On hills it's ok to get out of aero, because anything under 12mph you aren't getting much benefit anyway from the aero position. Remember how I said my FTP was higher when not in aero? You can take advantage of extra power out of aero on the hills when you're not getting the benefit due to the low speed. Moral of the story.......stick to it! and work on your core. Chances are you are still getting more advantage out of it than you know. However, aero bars on the road bike is kind of an iffy situation. If you can set up your bike like a TT bike and stay in the position...fine. But its really not designed for you to do that. Your fit on a road bike vs. TT bike may not allow for a good position with bars slapped on a road bike. If I had to do it again I would get a set of shorty bars on the road bike and set it up like an ITU race bike. That's more productive than trying to make a road bike fit like a TT bike. IMO anyway....hope that helps |
| 2013-02-08 7:43 AM in reply to: #4542655 |
Elite 3515 Romeoville, Il | Subject: RE: kenj mentor group - back for another great season! CLOSED Interesting masters swim last night crossfit/swim. Very cool, and incredible workout! I'm liking this new masters swim! I guess they do this every first thursday of every month. It was pretty fun! |
| 2013-02-08 7:53 AM in reply to: #4613594 |
Pro 5123  Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED Jambago - 2013-02-07 8:21 PM Hey all, hope eveyones training is going as close to planned as possible! I thought Id throw out a question for discussion regarding aero bars. I havent made the switch yet from my road bike to putting aero bars on it or even considering buying a tri bike if I could find one reasonably priced. It seems most triathletes head into the aero position sooner or later, so.. are aero bars a good option? how much time and/or energy are truly saved with the aero position? how much of an impact is placed on the back in the aero postion? I'm enjoying the Trainer Road program. Its like having a cycle coach telling me what to do, which I seem to benefit from. Hope all is well! The aero bars or a tri bike gives you an aerodynamic advantage, which for MOST races is worth a mph or even more. If the course is hilly or very technical like a few are, they aren't of much value. I am very comfortable on my tri bike, it is my second one. I don't think it saves me a lot of energy, I just go faster for that energy expenditure. It does take a little bit of getting used to the position and the fit needs need to be reasonably close. |
| 2013-02-08 10:47 AM in reply to: #4613917 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED rquinn23 - 2013-02-08 7:29 AM Happy Friday, all! Got in a good swim last night and this morning. I am not used to being the slow one of the group, but this morning the masters coach said he did see that I was improving. Slowly, but it's there. I'm sure many have seen this before, but here's a funny video for your Friday: Sh*t Triathletes Say http://www.youtube.com/watch?v=1KTEgLKhjIw&NR=1&feature=end... Here's to the end of the week and some good weekend training! I hope those of you getting hit with the blizzard stay safe and warm. One of the funniest books I ever read - my Dad says! Worse TV show I ever watched (well maybe no the worse) - my Dad says! Good work with the swimming! |
| 2013-02-08 10:58 AM in reply to: #4613835 |
Expert 1146 Chugiak, Alaska | Subject: RE: kenj mentor group - back for another great season! CLOSED RunningJoke - 2013-02-08 1:40 AM A beginner's take on a tri bike... I only started riding a bike about 2 years ago. I got a road bike I love and was happy. Then last summer I started wondering if I could get a little more speed in the aero position. I tried to put some aero bars on my beloved road bike, but I was just too stretched out on the frame for it to work (I have freakishly long legs and a short torso, so bike fitting is always a little challenging.) I decided to take the plunge and get a tri bike(Quintana Roo Seduza). My relationship with the tri bike is...complicated. I do get about a mile/hr increase in speed on the same routes in aero. But the bike handling is squirrelly, and I still find I have to pop out of aero for significant curves and some steep hills, negating a lot of that effect. The brakes are a long way from the aero bars for me. Hopefully these issues will continue to improve with practice and as my core gets a little stronger. Overall, I think the flatter, longer, and straighter your race course is the more benefit you get from aero bars.
me too!! Hopefully I can make this new bike work! |
| 2013-02-08 12:33 PM in reply to: #4542655 |
Extreme Veteran 601 Cold Spring, NY | Subject: RE: kenj mentor group - back for another great season! CLOSED I just saw an interesting race listing and thought of those of you in northwest NY (Ken..) It's the great lakes 100 mile triathlon, on Lake Ontario. 1 mile swim, 84 mile bike, 15 run, so its kind of like a HIM with an extra helping of bike. Probably too close to IMFL, but maybe something to file away. Its too far for me. This year I'm trying to keep roundtrip travel time to each race close to or less than the time it will take me to do the race :-) |
| 2013-02-08 2:05 PM in reply to: #4614650 |
Elite 3515 Romeoville, Il | Subject: RE: kenj mentor group - back for another great season! CLOSED bdenehy - 2013-02-08 12:33 PM I just saw an interesting race listing and thought of those of you in northwest NY (Ken..) It's the great lakes 100 mile triathlon, on Lake Ontario. 1 mile swim, 84 mile bike, 15 run, so its kind of like a HIM with an extra helping of bike. Probably too close to IMFL, but maybe something to file away. Its too far for me. This year I'm trying to keep roundtrip travel time to each race close to or less than the time it will take me to do the race :-)
Looks interesting....Is that one of those LTF series races? Lake Ontario.....doesn't that lake stay like 40 degrees year round?
I got my Rock and Roll Trainer and put it together last night. I have to set up my wife's bike on my old trainer now. I can't wait to try this thing out this weekend for my long bikes! |
| 2013-02-08 3:09 PM in reply to: #4614013 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED Meulen - 2013-02-08 8:43 AM Interesting masters swim last night crossfit/swim. Very cool, and incredible workout! I'm liking this new masters swim! I guess they do this every first thursday of every month. It was pretty fun! It sounds like a fun way to keep the workouts fresh! |
| 2013-02-08 3:11 PM in reply to: #4614650 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED bdenehy - 2013-02-08 1:33 PM I just saw an interesting race listing and thought of those of you in northwest NY (Ken..) It's the great lakes 100 mile triathlon, on Lake Ontario. 1 mile swim, 84 mile bike, 15 run, so its kind of like a HIM with an extra helping of bike. Probably too close to IMFL, but maybe something to file away. Its too far for me. This year I'm trying to keep roundtrip travel time to each race close to or less than the time it will take me to do the race :-) Actually that race isn't far from where my Grandparents lived when they were still alive. I have done a tri in Lake Ontario, but you never know what you get, plus I think that race is in October? That lake warms up pretty good, the race I did in August it was 74 or 75 but by October it is back down to the low 60's usually. I have heard about that race. but I don't know anyone that has done it before. |
| 2013-02-08 3:14 PM in reply to: #4614808 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED Meulen - 2013-02-08 3:05 PM bdenehy - 2013-02-08 12:33 PM I just saw an interesting race listing and thought of those of you in northwest NY (Ken..) It's the great lakes 100 mile triathlon, on Lake Ontario. 1 mile swim, 84 mile bike, 15 run, so its kind of like a HIM with an extra helping of bike. Probably too close to IMFL, but maybe something to file away. Its too far for me. This year I'm trying to keep roundtrip travel time to each race close to or less than the time it will take me to do the race :-)
Looks interesting....Is that one of those LTF series races? Lake Ontario.....doesn't that lake stay like 40 degrees year round?
I got my Rock and Roll Trainer and put it together last night. I have to set up my wife's bike on my old trainer now. I can't wait to try this thing out this weekend for my long bikes! I am interested to hear how you like it. Now I wish my Quarq would ship. The place I got it from usually does a pretty good job and I had some frequent flyer dollars to know the price down a little. Every now and then though they will show something as available, but they are actually having it dropped shipped from the manufacturer so you get a tracking number but it may not ship for weeks. Normally I would be pizzed off but I have a PT so I guess I'll be patient. |
| 2013-02-08 3:15 PM in reply to: #4542655 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED I am supposed to race tomorrow. But, it is looking like a good day to hibernate! We'll see, not interested in running in snow covered roads and risking an injury. |
| 2013-02-08 3:16 PM in reply to: #4614943 |
Elite 3515 Romeoville, Il | Subject: RE: kenj mentor group - back for another great season! CLOSED kenj - 2013-02-08 3:14 PM Meulen - 2013-02-08 3:05 PM bdenehy - 2013-02-08 12:33 PM I just saw an interesting race listing and thought of those of you in northwest NY (Ken..) It's the great lakes 100 mile triathlon, on Lake Ontario. 1 mile swim, 84 mile bike, 15 run, so its kind of like a HIM with an extra helping of bike. Probably too close to IMFL, but maybe something to file away. Its too far for me. This year I'm trying to keep roundtrip travel time to each race close to or less than the time it will take me to do the race :-)
Looks interesting....Is that one of those LTF series races? Lake Ontario.....doesn't that lake stay like 40 degrees year round?
I got my Rock and Roll Trainer and put it together last night. I have to set up my wife's bike on my old trainer now. I can't wait to try this thing out this weekend for my long bikes! I am interested to hear how you like it. Now I wish my Quarq would ship. The place I got it from usually does a pretty good job and I had some frequent flyer dollars to know the price down a little. Every now and then though they will show something as available, but they are actually having it dropped shipped from the manufacturer so you get a tracking number but it may not ship for weeks. Normally I would be pizzed off but I have a PT so I guess I'll be patient.
I'll report back to the group on Monday! Have a good weekend everyone! |
| 2013-02-08 3:48 PM in reply to: #4614944 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED kenj - 2013-02-08 4:15 PM I am supposed to race tomorrow. But, it is looking like a good day to hibernate! We'll see, not interested in running in snow covered roads and risking an injury. The race organizers made my decision easier. They cancelled the race. |
| 2013-02-09 3:12 PM in reply to: #4542655 |
Master 1539 Sin City | Subject: RE: kenj mentor group - back for another great season! CLOSED How's everyone doing for Saturday? Don't worry, us Vegasans, got a bit of a cold front. For those who know/don't know, I belong to a cycling group that does Hilly Tuesdays and Social Thursdays night rides. The Hilly Tuesdays have changed the route, to REALLY Hilly Tuesdays. Instead of one LONG climb (4 miles at 4%-5%) grade, with smaller hills, and one big descent back), there's steep climbs at 7-9% grade but shorter, and I think there's 5 or so of them, and one really big ascent where I will be at excess of 35+mph speed. Today, we got to preview the course. Got my work cut out for me, and I'm glad that its steep as they will help me climb better and faster for the San Diego Century!! It was a bit chilly, and the winds picked up the last 15 minutes of the ride. I was so grateful that we were done as the winds really picked up after that. How is everyone braving the storm in the East coast? |
| 2013-02-09 4:39 PM in reply to: #4615824 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED CyborgQueen - 2013-02-09 4:12 PM How's everyone doing for Saturday? Don't worry, us Vegasans, got a bit of a cold front. For those who know/don't know, I belong to a cycling group that does Hilly Tuesdays and Social Thursdays night rides. The Hilly Tuesdays have changed the route, to REALLY Hilly Tuesdays. Instead of one LONG climb (4 miles at 4%-5%) grade, with smaller hills, and one big descent back), there's steep climbs at 7-9% grade but shorter, and I think there's 5 or so of them, and one really big ascent where I will be at excess of 35+mph speed. Today, we got to preview the course. Got my work cut out for me, and I'm glad that its steep as they will help me climb better and faster for the San Diego Century!! It was a bit chilly, and the winds picked up the last 15 minutes of the ride. I was so grateful that we were done as the winds really picked up after that. How is everyone braving the storm in the East coast? Sounds like a solid course to build bike strength DJ!! We were spared for the most part. Maybe 6 or 7 inches at the most and no wind to speak of. I know not far from here, in the Rochester area there were areas that were over a foot. Of course New England got clobbered with deep snow. I did my 9 mile run on the treadmill again. It wasn't too bad, although the pace was pretty good. 2 hour trainer ride tomorrow! Recovery week is over I guess! |
| 2013-02-09 4:42 PM in reply to: #4542655 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED I got an email today from the store I bought my Quarq from. Their inventory was off on the size I ordered, so they had to wait till the next order arrives. It should arrive Monday, but they are in the NYC area so the storm may affect that. It is overnight from them to me in most cases. So I am looking at either Tuesday or Wednesday. They apologized but a note giving me a heads up would have been nice. Like I said, 90 % of the time they do a great job and have competitive prices, but every now and then they really mess up. |
| 2013-02-10 12:42 PM in reply to: #4542655 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED How is everyone's Sunday going? I did an Insanity DVD then a 2 hour trainer ride. Going to see the Sabres play the Bruins tonight. |
| 2013-02-10 1:28 PM in reply to: #4616383 |
New user 160 | Subject: RE: kenj mentor group - back for another great season! CLOSED kenj - 2013-02-10 1:42 PM How is everyone's Sunday going? I did an Insanity DVD then a 2 hour trainer ride. Going to see the Sabres play the Bruins tonight. Had a great 14 mile run this morning! Felt better than I have in a long time on a long run. IM plan only called for an hour of running, but I have a half marathon in 2 weeks, so I changed it up a bit. Set up my new Garmin Edge 500 yesterday with a new heart rate monitor, then paired the HR monitor with a Garmin 410 for running--so I'm excited to start using those this week (didn't use HR on my run this morning because I knew I would ignore it). Going to do a 5K next weekend to get a HR test in. So week two of the plan is complete and successful! Only 28 more to go :-). Let me tell you, I really appreciate the rest day now (tomorrow)--it has an entirely different feeling (i.e. no guilt) after sticking to a plan of 6 days on, one day off. Love it! I hope everyone had a great weekend! |
| 2013-02-10 2:39 PM in reply to: #4542655 |
Member 258 | Subject: RE: kenj mentor group - back for another great season! CLOSED Great run, Becky! I did a 5K race this morning as my "HR test" workout. It's a nice little race and it was more fun than a solo tempo run by a long shot! Well, except for the fact that I got solidly beat by a 9 year old. |
| 2013-02-10 4:43 PM in reply to: #4616383 |
Master 1539 Sin City | Subject: RE: kenj mentor group - back for another great season! CLOSED kenj - 2013-02-10 10:42 AM How is everyone's Sunday going? I did an Insanity DVD then a 2 hour trainer ride. Going to see the Sabres play the Bruins tonight. Wind Gods decided to play a joke on me. Planned a 50 miler. Started my ride faced with 15mph headwinds. Kept thinking positive and telling myself that I would have great tailwinds on my way back. Did that happen? Hell no. Head winds the ENTIRE ride. Wth? The route that I took normally takes me 15-16mph to complete (14.5 on slow side), I completed it with 13.7 mph. The ascents that I normally reach 25-28 mph, took me 16-18 mph today. Jeez. Felt a bit defeated, and cut my ride 13 miles short. Plus my quads was a bit freezing, the wind was worse. I think my legs is slightly trashed a bit from the two hilly rides. My once-a-month bad ride...done!!! Played HORSE basketball and showed off my Dolly Parton Excerises to my friends...made the day 1000 times better.  Tomorrow is rest day. Will spend it stretching and maybe a little yoga. Happy Chinese New Year and happy Weekend! |
| 2013-02-10 7:58 PM in reply to: #4542655 |
Veteran 458 Greensburg, PA | Subject: RE: kenj mentor group - back for another great season! CLOSED Sounds like a great run Becky! DJ, that sounds like a crazy ride, but ended up being a good day anyway!? I had a good run, only 5 miles. I am still nursing my foot/leg. The PF feels pretty good, now if my achilles would follow I would be happy. I spent the rest of the day trying to avoid my husband, who has the flu, AGAIN! And, I talked to my niece who lives in Iowa. (I am in PA) She is going to be home for a weekend in May when I am planning on doing a mud run. I talked her into doing it with me, so I am looking forward to it much more! I signed up for it to have fun, after I changed from the full mary to the half. I am really realizing that I made the right decision. Hope everyone else's weekend was fun! Karen |
| 2013-02-11 3:16 AM in reply to: #4542655 |
Veteran 169 Stockton-on-Tees | Subject: RE: kenj mentor group - back for another great season! CLOSED Just caught up with all your posts. Spent last week working and skipping workouts. Felt pretty despondent like I've bitten off much more than I can chew. However, I don't want to be here needing to be bigged up all the time so I'm back to it. Got up this morning and did nearly all of my swim work out in the time allowed - success. And I don't think I ever really want aero bars or a pointy helmet. - but they do look good on people who whizz past one. jennifer |
| 2013-02-11 4:35 AM in reply to: #4616412 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED rquinn23 - 2013-02-10 2:28 PM kenj - 2013-02-10 1:42 PM How is everyone's Sunday going? I did an Insanity DVD then a 2 hour trainer ride. Going to see the Sabres play the Bruins tonight. Had a great 14 mile run this morning! Felt better than I have in a long time on a long run. IM plan only called for an hour of running, but I have a half marathon in 2 weeks, so I changed it up a bit. Set up my new Garmin Edge 500 yesterday with a new heart rate monitor, then paired the HR monitor with a Garmin 410 for running--so I'm excited to start using those this week (didn't use HR on my run this morning because I knew I would ignore it). Going to do a 5K next weekend to get a HR test in. So week two of the plan is complete and successful! Only 28 more to go :-). Let me tell you, I really appreciate the rest day now (tomorrow)--it has an entirely different feeling (i.e. no guilt) after sticking to a plan of 6 days on, one day off. Love it! I hope everyone had a great weekend!Great run Becky! You'll get used to the HR monitor. I know it is a challenge to get used to it to begin with, but what will eventually happen is you will learn your EP (easy pace) and use the HR monitor to monitor your fitness as to when this pace picks up or drops back a little. Plus, and this is especially true where you live, you will see the effect of heat and humidity on your effort. |
| 2013-02-11 4:41 AM in reply to: #4616463 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED RunningJoke - 2013-02-10 3:39 PM Great run, Becky! I did a 5K race this morning as my "HR test" workout. It's a nice little race and it was more fun than a solo tempo run by a long shot! Well, except for the fact that I got solidly beat by a 9 year old. Congrats on the PR!! That is always fun to get one of those. Its also fun to get a training protocol validated when at first you question the logic. Good work sticking with it! |
| 2013-02-11 4:44 AM in reply to: #4616551 |
Pro 5123 Canandaigua NY | Subject: RE: kenj mentor group - back for another great season! CLOSED CyborgQueen - 2013-02-10 5:43 PM kenj - 2013-02-10 10:42 AM How is everyone's Sunday going? I did an Insanity DVD then a 2 hour trainer ride. Going to see the Sabres play the Bruins tonight. Wind Gods decided to play a joke on me. Planned a 50 miler. Started my ride faced with 15mph headwinds. Kept thinking positive and telling myself that I would have great tailwinds on my way back. Did that happen? Hell no. Head winds the ENTIRE ride. Wth? The route that I took normally takes me 15-16mph to complete (14.5 on slow side), I completed it with 13.7 mph. The ascents that I normally reach 25-28 mph, took me 16-18 mph today. Jeez. Felt a bit defeated, and cut my ride 13 miles short. Plus my quads was a bit freezing, the wind was worse. I think my legs is slightly trashed a bit from the two hilly rides. My once-a-month bad ride...done!!! Played HORSE basketball and showed off my Dolly Parton Excerises to my friends...made the day 1000 times better. Tomorrow is rest day. Will spend it stretching and maybe a little yoga. Happy Chinese New Year and happy Weekend!Great riding DJ! The wind and the hills will make you stronger. I am afraid to ask what the Dolly Parton exercises are! |
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