enginerd's group - CLOSED (Page 5)

x2 on all of this.  i try to keep a high turnover when I run and oddly enough (maybe not) it can be much more natural after biking...something about the high cadence in biking translates over to my running.

High cadence is supposed to be more efficient on the run because your feet are on the ground for less time and efficiency is always a plus in an endurance activity.

All:

Thanks for the input regarding my questions about cadence. 

So, just to be clear, a high cadence is efficient and something I should continue to do, however, I need to be aware of using too long of a stride when I want to go faster.  I take that to mean that if I reach that point of having too long of a stride then I'll want to increase my cadence and keep the stride shorter in order to go faster?  I'm assuming that is where speed work on the track comes into play?

I hope those run-on sentences make sense.

Scot 

my two cents:

re: base vs. speed work, personally, I've never done a structured speed workout in my swimming, biking or running.  It's not necessary, but it depends on your goals.  If you want to be as fast as you can be, you will need to increase the intensity (speed or hill or strength training). Personally, I don't do any of this (although I naturally get some hills in, so it's more of  a fartlek rather than hill repeats) because I prefer to go long (i.e. endurance) rather than to go faster (i.e. more intense) (e.g. I'd rather run an ultramarathon than try to BQ).  As you build your base, you will naturally get more fit and build some speed, but again, if you want to maximize your speed you'll need some speed work.

Additional info: Base building in endurance activities is built on macro cycles.  Think about your three weeks building then you back off a week which sets you up for the next cycle to build from where you were.  Even year to year, you can build base which is really the most reasonable way to get to the long stuff like an Ironman (i.e. you don't try to do an IM in your first year of tris, but build it up over a period of time).

re: cadence and stride length - you definitely don't want to overstride, as Jim mentioned, by putting your feet out in front of you for all kinds of reasons.  You would increase your stride length by increasing your leg strength so that your pulling your leg through the stride and push off is stronger giving you more distance with each step forward.  When I did the marathon on Sunday, most people I saw had terrible cadence esp. towards the final miles, but then again, I'm not in the front with the sub 3-hour finishers and all.

No advice since I'm a newb, just good luck, stay focused and most of all, have fun with it! And of course, a detailed RR upon your return!

Looking at your logs, it appears you are more than ready and should do great.  The only advice I can give is to work out the details of your transitions before the race.  Get there early and take time to lay out your stuff.  As for the race, just relax and have fun!!!  Looking forward to the RR!!

Hi Jim.  I think you have the right attitude for your first...it is a learning experience so have fun and don't worry about any time goals since you just don't know what is possible or required at this point.  You already know to pace yourself and not kill yourself in any discipline (except if you are feeling strong towards the end).  Trust in your training...you've put in the work and hours to get it done and your strength on the run will serve you well.

Think through what you need to do in transitions to make sure you have everything you need and it's setup how you need it.  Once you're set up in transition, make sure you know where the swim return is and how to get to your stuff (walking it beforehand helps just so you know how everything looks and what landmarks you can use to aid you to orient and locate).  Know where the bike exit and entrance is and where the run exit is.  The transition area can look very different when you come in from a different part of it. 

Depending on how you feel about the OWS with others, place yourself at the start accordingly.  The more confident you are in your swim, the more you can move to the front and inside.  The turns tend to get a little congested, so just be aware of that.

Good luck although I'm confident you'll do a great job and provide all of us with a great RR.

Ohhhh!  Now THAT'S some post-race nutrition!

Remember to have fun and enjoy the race...after all, that's the point isn't it?  I look forward to reading the RR.