Newbz'z summer mentor group is FULL!!!! (Page 52)

I rode with a friend out and back to meet another friend at a lake to do an OWS.  It was pretty fun.  I scoped out my PT data after the ride just to try to recognize what was going on.  There were rolling hills so I was coasting for 25% of the time.  Out av: 132watts back av:114watts.

I'm at 70miles(4hrs) so far this week on the bike.  I'm thinking about an easy 18-24miles tomorrow as well as a long run.  Either Friday or Saturday morning I would like to ride a local HIM bike route.  That should put me at about 150miles(8-8.5hrs) this week for the bike.  I just want to finish out a large mileage week and then focus more on intervals with the PT. 

I'm hoping that if I ride the HIM route on Friday that I'll be recovered enough by Monday to perform a workout to determine my FTP.  I plan on using the workout suggested in the Coggan/Allen book that includes a 5min all out to open up the legs and then later a 20minTT.

This current week will be my largest bike volume week so far.  I've been doing more 30ish-milers which seem to get easier each time.  I'd like to get to the point where 30miles is my go-to ride.

Thanks for the feedback.   Pardon my ignorance and help me understand this a little better.   I understand what you mean about being a little extended.  I've seen other photos where the riders shoulder to elbow angle is closer to 90 degrees.  What change would make me less extended?  Moving the seat forward (I think Dirk implied that) or flipping the stem around on the handlebars (I believe that's what David said) or some combination of both?

Did you adjust the computer so that it doesn't count zero power.  There should be a setting so that if you are coasting, and are applying 0 power, it won't affect your average.  Not sure if that's a feature you want to turn on...but just letting you know it's there.

You actually want the angle between your body and your upper arm to be at 90 degrees.  You can do this easily by shortening the stem.  But see how you feel first.  After a long ride you should be able to tell if you are too extended.

Yep thats what I was saying. You might (I couldn't) be able to turn your seat post around to help get the seat forward more but the angle on the adjustment may not be enough to keep you from.....umm??.....crowding the twig and berries so to speak.  The angle up on the nose of the seat may to much to be comfortable for you.  I never thought about flipping the stem around, however I doubt I would like that.  It seems like it would throw everything to close to your body.  But then  I am quite the amateur.

I might experiment with it if I ride another rolling course in the near future.  But where I usually ride I don't get any opportunities to coast.

I have a pretty sucky question:  What should I be doing this week for workouts when I will not be able to work out at all for 5 days next week.  I am going on a field trip to Washington DC with my daughter beginning at 4 AM Monday.  The days will be long and fast moving.  Up at 6 AM and back the hotel around 10 PM.   Not much time for any training at all.  I may try to get a couple of short quick runs in but probably not more than 2 miles.

What to do?

Then after I get back:  Should I hit a couple of hard days (Sat-Mon) and then start a taper for my Oly?  I really don't know what to do with this because I want a really good showing for my first race.

Got it.  That angle is > 90 - thanks. 

Thanks Dirk.  Took a look at my setup and don't think turning the seat post will help.  You're right about turning the stem - everything would come in way close on me.   Anyway, I'll be visiting the LBS Fri or Mon to have a chat about finalizing the fit.  I won't be trying any of this myself. 

When you go to your LBS see if they have a shorter stem. What size are you currently using. See if they will let you test out a couple of the shorter ones and remove spacers or keep them the same. I am going to be getting a shorter stem, mainly so I can remove my spacer and get the bars closer to me. They say the optimal position is at 90 but as long as you feel comfortable and in control I think you will be ok.

David- liked your thread about riding the cheap bike. Here is my used roadie I bought for $500. I also got the jersey & bike shorts for $50. During my tri, a girl who passed me yelled, "I love your outfit." I might not be fast, but at least I look good on the course

Edited by jpbis26 2010-05-26 11:37 PM






Attachments
----------------
bike.jpg (88KB - 4 downloads)

Yeah, I would put in two long days on the bike so that you would need to take at least a day off to recover...ie monday/tuesday.  It may suck a bit because you'll be fatigued when you're running around like a crazy person all week next week.  That's your only option as far as I see it.  Do some serious stretching next week. 

I just got done with a 6.2mile run(my longest for this week) and I seem to be getting slower.  I'm not sure if it's the fact that I put in so much more time on the bike lately that my legs aren't ever fresh or what.  My goal marathon and HIM run leg pace is 8min/mile which for me is within my range.  Or so I thought a few weeks ago.  I'm not sure if it's the heat either that has been slowing me down lately either.  It could also be the fact that my run volume is increasing also.  I guess I'll just be more patient.  I've been going at it pretty hard for a few weeks and I'm seeing lots of improvement on my bike at least.

Hey Carl this tends to happen to me also while trying to improve my cycling. You have the same plan I do when my legs dont like to run as much. Be patient and concentrate on quality workouts and I tend to do my runs when I havent destroyed my legs n the bike. Good luck, be patient, and hydrate.

X2.  I've cranked up my bike the past two weeks and had to dial back my running some to manage that, i.e., I've slowed down the pace a little and cut back to 4 runs/week.  The increasing temps also take a toll.  As Thomas said, be patient.  Better to go slower and get the distance in (or even cut back on the distance if you have to) than to end up sidelined by an overuse injury. 

Hi Thomas.  Thanks for the inputs.   The current stem looks to be about 3.5 inches if I measure center to center.   I will discuss with the LBS when I visit.  They still owe me a second take on the fit and the owner already had a couple possibilities in mind when we did the original fit.  He wanted to take it in phases - probably because most folks in the 50+ age group aren't as flexible.   I think I'm pretty flexible, but my wife laughs when I say that.

Well if your stem is roughly 3.5 inches then you probably have a 90mm stem. When I brought up how short you can go to my LBS they said they would like to keep it at 70mm. That extra 20mm may bring you in enough to be more comfortable or you could just bring it in to 80mm. You should try all three and see how it feels. Good luck and let us know how the fitting goes.

Yep, it is exactly 90mm.  I didn't know whether to spec it in inches or mm.  Will let you know how it turns out.   Thanks again to everyone for the inputs. 

Love the pink! They would match my shoes! my trishorts should come sometime this week - unfortunately they are just a solid black. I have a fuji finest bike - bought it new for 600-700 bucks and has low end sora/tiagra components. I actually love the bike but may upgrade to a bike w/ better components later this year.

the pink is awesome!!


Heading out the door to saratoga springs NY for my crew team to race at nationals. should be a blast. will be in and out while i am there.

good luck to all racing this weekend.

Carl...I checked your logs and you still ran a 8:28 pace.  IMHO, you don't need to run anywhere near marathon pace during training.  Maybe during one tempo run a week...but most of my marathon trainin miles were 60-90 seconds slower than my marathon goal pace.

I don't try to run 8min/miles for all of my runs.  I'm usually around 9min/miles sometimes slower for my long runs.  I just wanted to remember what 8min/miles felt like since my long run this week was scheduled to be shorter.

I think after a few more weeks of 20+ mpw I might throw some tempo intervals into one of my shorter runs just to keep the rust off.

I enjoy running slow.  I just want to make sure I don't get SLOWER instead of faster!

LOL...well...considering you're in a high volume bike week, it's only natural you'll be slower...=)

I have been trying to get some rides in this week but to much is going on.  I had a meeting on Tuesday to prep for the trip next week then tonight I have an Honors engagement with my youngest daughter and I didn't get of work in time to get a ride in before.  I am planning a pretty decent ride tomorrow and I may throw a few bricks in the ride (ride 10/run 1/ride/ run 1/ride 10) to help get some extra work in.  The complication to that is I have 9 mile run scheduled for Saturday and I don't want to get retarded and kill the run.  Since my A race this year is the marathon I want to stay run focused.  My 2 workouts this week have been double up (swim/run) but time is not my friend this week!

My PT wheel is ready for me to pick up at the fed ex location down the road...but still no signs of my garmin...so it's useless right now.  LOL.  Funny, my garmin shipped out the day I ORDERED my PT wheel.  Wheelbuilder is awesome...I wish Nashbar used the same type of shipping.