Ironman Lake Placid : Official Thread (Page 39)

Can anyone tell me the purpose of 100RPMs?

I would love to know why we are doing it? Because race day I am a 85 to 90 rpm guy!!

I was just wandering if this is something I need to incorporate into my plan. Please do tell

I think Fink mentions something about it teaching pedal stroke efficiency.  Listen, I've never done any trainer or outside ride with a cadence over 95.  Kent, I think what you did was fine.

I'm the same way.  Going above 100 is new to me, but it's on the plan and the first rule I was taught was to trust the plan .  To me I think it breaks things up, so it's not just another trainer ride but one with a specific purpose.  Which to me is different than Saturdays long ride (3hr+) which from this point on is to just survive.     

It could be good practice for the Keene decent ,  that's if you will be peddling.  Me on the other hand will probably be using my brakes more.

 I am doing my best at the 100RPMs but I have a hard time doign things when I do not know why I am doing them.

I was at about 98 last night.

I do agree it does change things up.

But after my 100 RPM day my legs seem fried!!

agreed JMoney... Why pedal on a decent?? We are riding 112 miles then running 26.2. Save your legs for the run. We are not going to pick up a lot of time going from...say 30MPH to 32MPH or 40-42....but we will be exerting energy to do so which in the end we will feel in the run.

100+ RPMs help with your anarobic engine training.  Helps w efficiency! 

Riding at a 90-95 RPM also helps with muscle fatigue (we like this).  Once your RPMs drop into the 70s-80s, there is more fatigue in the legs/hips/etc.

FWIW - this is what I've been told.

Cadence is a red herring as long as you are in the "normal" spectrum, which I would say is between 75-100. As long as you're in that range, pedal at whatever cadence you are comfortable. Much more important than cadence is the level of intensity, but there's no appreciable difference between pedaling at 85 rpms in Z2 or pedaling at 95 rpms in Z2. It's all Z2.

On another note the ones using Fink,  Looking at my calender that I wrote up I next week I see that we will be adding what looks like some tempo stuff.  For Tuesdays run I wrote down Run 1:00 Z2 (at 0:10 insert 5x1 min PU @ 1 min Jog).  I'm trying to figure out what I'm supposed to do at what looks like the 10 minute mark.  Am I supposed to pick up the pace every 10 minutes for 1 minute duration followed up by a 1 min jog, which would get me to do it 5 times based on the hour run?  It looks like the bike has something similar

Hey there all.  Although I rarely post, I am a long time lurker here.  LP will be my first attempt at the Ironman and I appreciate all the insight and inspiration you guys and girls provide!!!

JMoney's recent question is one that I would also like further input on.  I can't decide if Fink is looking for 5 one minute repeats one after the other at the ten minute mark or if the pick-ups are to be spaced out for one minute sprints one at a time on the 10's?  Thanks in advance!

Welcome to the club swi24   I would read that as warm up for first 10 mins. During the "meat" of your run, do 1 min. pick up - run at a faster pace (10K-ish pace) and immediately after, jog to recover for a minute. Resume your normal pace. Do that 4 more times during your run. Leave about 10 mins. at end of run for cool down so all 5 pick ups should occur in the middle 40 minutes.

a. I'm doing the Fink Competitive Plan.

b. I don't know the correct interpretation of the notation.  I was hoping to figure it out this weekend by cracking the book again.

c. I tentatively interpret it as run in zone 2 for 10 minutes, then run 1 minute at a faster rate (pick up), then 1 one jog, repeat four more times, then finish the hour with a 40 minute zone 2 run.  We need to get Fink on the message board...certainly someone knows him and can get him to weigh in with a guest celebrity Ironman author post for our forum.

Yea Kristin pretty much hit it on what supposed to do.

- 1:00 Run, @ 0:10, 5 x (1 min PU w/ 1 min Jog).

Start your run, @10 minutes in build the pace for 1 minute (not all at once, gradual), 10k pace sounds good since will hardly be there any time.

After 1 minute do 1 min Jog for recovery before repeating.  Do 5x. Finish out run in Z2.

Unless supposed to be interpreted another way, that's what I think its supposed to be.  Our higher intensity training starts in this 10 week block so this could be a precursor to what its supposed to be / feel like.

The way the session was originally written in the thread, this interpretation is correct.

This is also the way that I interputed those workouts

Do you like using the IMLP Spinnerval DVD,  I'm thinking about getting it (I'm running out of things to watch especially since the time is getting over 3 hours). I took a look online and I was hoping they have a downloadable version so I can play it on my iPad, They don't seem to have that one available for download though bummer.

I was doing a little search on the benefits of the 100rpm online and I came across with a girl that was once coached by Don Fink.  She said it helps recruit your smaller cycling muscle more and helps you more put equal  power on your pedals.  She also mentioned that it helped her out build the pace of the 90rpm.

Looking back to Finks book he did mention some of the benefits in 100rpm.  Page 24
I found this page as well if you dont have the book with you
http://books.google.ca/books?id=XSbImenNauEC&pg=PA24&lpg=PA24&dq=don+fink+100rpm&source=bl&ots=6g3UmQWNKH&sig=bkTSoiXgmV4EzPGEulKHywv-Abc&hl=en&sa=X&ei=5rJRT676MuP20gHViaj1DQ&ved=0CCIQ6AEwAA&safe=strict#v=onepage&q&f=false

As for the pick up, I think its to pick up the leg turnover.  Its only a minute long so the HR wont reach zone 4 that quick.

Glad to hear that I'm not the only one who has trouble riding 100+ RPM.  Ouch!  

Love hearing some feedback on "why" we are riding like that.  Thanks for all the input!

I'm heading out to my shed for the scheduled 3 hour trainer ride, which most of you are probably already doing!  I will think of you all

Have you guys and gals seen this video yet? Funny and motivational

http://www.youtube.com/watch?v=-_1CwH-lRAo&feature=player_embedded

Awesome video ~ thanks for sharing!

great video,  I could have used that during my 3hr trainer ride

Awesome video, it even has our local race in it, I ♥ the Tavern Tri!