cayrip's and AbbieR's Mentor Group - Closed (Page 4)

The rules can be found here:

http://usatriathlon.org/pages/1684

though there could be additional ones for the individual race.

But I've never heard of a bike gearing rule.

I started on the big ring alot, but I started trying to increase my cadence and find myself mostly in the middle ring.

I bike commute  to my closest RTD bus stop most mornings regardless of the temps.  Ice is the only thing that keeps me off my bike.  The folks I ride the bus with are used to seeing me in my bike gear.  My outfit is very similar to Joe's.  Layering is the best bet.  I suffer from claustrophobia and being too hot sets it off big time.  The only time I have taken my helmet off while riding was during a panic attack to get my balaclava off.  It took years to figure out the right gear.  I spent 20 minutes on Saturday before my ride going outside to check the temps to see what to wear.  It got comical for my wife and I took a lot of flack for having to dress right for my boyfrieds (riding buddies). 

I can run in any temps but a good suggestion I have gotten from others is to dress like it is 20 degrees warmer.  For example:  If it is 30 degrees, I will wear lightweight tights, long sleeve shirt, wind vest, hat, and my lightest gloves (these usually come off with 2-3 miles).  If it is 50 degrees, I'll wear shorts and and a long sleeve shirt.

There is no rule against using the big ring.  I only have two (I don't have the small granny ring).  I'd be lost without my big ring.

YIKES!

I missed the first question about gears.  I use them all in most races unless it is just plain flat (I won't get out of big (53 teeth) in the front and the bottom 2-3 (12, 13,14 teeth) in the back.  In the past I was a masher, meaing I would just push a big gear and ride hard.  While I didn't get aerobically challenged this way my legs were shot for the run.  I spent this last year learning to spin and now can spin comfortably at 95-100 rpms which results in me riding a smaller gear but at the same speeds as before.  I made the switch based on discussions with my best friend who is a physiologist at CU studying muscle fiber development and endurance.  Proof that the spin fast method works--Lance Armstrong.  He changed his riding style after coming back from cancer (had to based on a lack of strength and cardiovascular fitness.  Plus us older athletes can't generate the power to really push the big gears anymore... . 

If you have a cadence sensor, try riding at 95 rpms (don't worry about the pace) and see what it does to you.  I'll bet you will be breathing hard in the first 2 mins.  It takes a long time to train the Type 2a fibers to produce additional mitocondria to burn more oxygen at this pace but in the long run it will help my run as I will stay more aerobic and not have as much lactic acid build-up which will kill endurance (hit the wall).  This is my try to explain this.  I'll try to get my buddy to write a better response but he is prone to writing dissertations.  If he does, I'll try to translate...I half understand his gibberish but I left the chemistry of biology behind me a long time ago.

I feel the need, the need for speed. I FINALLY reassembled my TT bike after taking it to St. George for a training ride a month ago and used it for my brick workout today.  I LOVE my TT bike.  There is nothing more enjoyable than haulin' , trying to tear the cranks off that thing.  I could have done without the snow, but the sun came out as I was heading into T2 which was very pretty.

The best part of the brick was my run which never happens to me.  I turned in 7:30's for almost 4 miles and felt like I could keep going.  I haven't run a sub 8 in a brick in 10 years! 

Overall an awesome end to a great week of workout's and spending some much needed time with family and friends. 

The diet advice I like to give comes from the CrossFit folks.  They suggest, "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake levels that will support exercise but not body fat."

In a nutshell, buy your groceries from the perimeter of a store and avoid the aisles.  I'm not sure what the stores are like in Hong Kong though.  Whole, fresh foods with lots of colors--the more the better.  If you do need a processed food (cereal or pasta---hey we are endurace athletes and need our carbs), read the top three ingredients and if sugar or any sugar derivative (high frustrose corn syrup, sucrose, etc.) is in the top three ingredients put it back and find something else to eat.

A good book to read is Eat Right to Train Right by Chris Carmichael. 

Is a TT bike really faster than a road bike or does it just feel faster?  I've never ridden a TT bike (I know, I know...I do triathlons so why don't I have a TT or tri bike?) so I am naive to this.

That stinks!  The things we do for work.  I wish we could work to live instead of live to work...some (all/most) employers just don't get it.

Hey everyone.  Please check-in with us this week so we know if you are going to be active and training the next couple of months.  I haven't heard from a number of you and your logs are blank  We would like to know if everything is okay and you are moving forward towards your 2010 goals.  If not, I'll have to find a way to kick you in the butt from Colorado.  Abbie is in California so she may be able to get you from there. 

Thanks,

Cameron

I just got back from a New Year's away from the computer. I ate bad, did not exercise much and now I will start my training. I'll start updating my log daily I promise.

Hey folks..here is a rundown of who I see as being active.  Anybody know where the others are?  Just my quick assessment.  If I'm wrong, let me know but I want to see us all active on this site to get the most out of our 2010.  This is a GREAT YEAR!

Cameron--cayrip  Yes

Cara--GotTorgue?  Yes

Cat--Catalana  Yes on logging but not on the Thread

Cody--clewis38  No

Kevin--klmccllg  No but promised to be. 

Brett--bws1975  Yes on logging but not on the Thread

Mike--bartimaeus  Yes--4 peaches this year so far

Joe--garryowen96  Yes..been hammering the bike!

Justin--jtdintaipei  No? No log access and hasn't posted since the first day.

Kurt--Cozmo  Yes--jury duty?

Pauline--pdc33  Yes on log...No on thread.  First Tri in 103 days...start asking questions!

Alexander--RedRiver  No--Where did you go?  No workouts logged and no thread responses

Bret--bmason  No but has been busy with the kids and skiing--log your skiing...it counts!

Wayne--capt.awesome  No

Xavi "XTB"--xavi  Yes--in Hong Kong so sleeps while we train and we sleep while he trains.