kaburns1214 Mentor Group 2012 Part 2 - CLOSED (Page 6)

Bike and run this morning.

My allergies and athsma were horrible today, my lungs burned the entire time (at least my legs felt good).  I felt like an out of shape kid back at soccer practice running for the first time in months.

Whew! Just made it in! Looking forward to learning from you all!

This is pretty normal.  I always "feel" like I'm running like a snail coming out of T2, but when I look at my watch it says I'm running about 1 min/mile faster than I feel.  My advice is take a deep breath, even out your steps and let your legs work themselves out.  It should only take a minute or two, and then go back to executing your game plan.  Of course that's unless it's a sprint and then go all out until you redline.

Run and bike cadence should be roughly the same (about 90 rpm and 90 steps per minute).  The more bricks you do, the more used to the feeling you'll get.  Like Scott, I often come off the bike "too fast" and need to dial it back a little bit and settle into my race pace.  I find its really easy to underestimate how fast you are running coming off of the bike.

Quick swim this am (only 1150m) before a 7:30am meeting.  Should be able to get at least 30 min run tonight before picking up my son at karate.  Can't wait till it starts getting lighter out in the am...trying to fit everything in these days is getting a little rough. 

Thanks guys! My first is a Sprint so I may just Redline then We'll see how today's brick goes and I will let you guys know. 

Haha.  I think I get like one workout a week in during daylight hours.

I second this. I got my HRM a couple of weeks ago and have been looking at doing a test this weekend. I see a couple of ways to do it but since this is my mentoring group I would love to be on the same as ya'll. 

There is only one consistent thing about trainer rides:  you. 

Normally, I'll run Kel's bike at ~100psi.  It's lower than I would put her on the road but, on her trainer, she doesn't have to worry about cuts and flats so I like to take a little pressure off the tire.

With regard to tension, the standard that I follow (can't remember where I read it originally) is to make it so the tire does not slip against the roller.  I set it by getting behind the wheel and cranking the knob until the roller just touches the tire and then going one more revolution on the knob.  To test the contact pressure, hold the flywheel of the roller, grab the inside of the wheel rim and try to spin the back tire.  If it squeaks and slips, crank the knob about a 1/4 turn at a time until the wheel doesn't easily slip.

(for the new folks; welcome to Kel's group.  I'm Shaun, Kel's husband and bike fairy.  I've pretty much retired from triathlon but I pop in to address questions when Kel asks me to.)

110 LBS, 2 TURNS  i either leave the bike on the trainer or i replicate the turns and pump every single time i get on the trainer. This can vary from person to person, as i may put out more power and am able to make the wheel slip easier than some people, 1-1.5 turns may work for some people, the key is to get it close to the same.

what do you need brakes on the trainer for??

you should make sure you have the same setup every time, especially if your bike goes on and off the trainer

what pressure do you use for her on the road??

how ya bee Shaun??

When did retirment take place and why????

Trainer knob - I'm a fan of three turns.  Thats where I start to see some deflection on the side walls.  I said those trainer tires are tough.  Coiuld be that I just let off more pressure when I'm finished riding.

Don't forget to check the tension on the knobs where the trainer holds onto the skewer.

I usually send her out at 110-115psi.

Ok, so it seems that everyone is a bit different.  I pump it to 100 and turn the knob 3 times.  I haven't been pumping them before each ride, but I also haven't been taking it on the road.  It felt as if there wasn't as much tension today.  

Rudy - No, I don't need brakes inside  My husband is fixing our basement ceiling and moves my bike all around the basement.  The brakes were off center when I went to ride this morning.....I kept pedaling and then all the sudden I couldn't (all the time thinking WTH is going on?!). Repeat another dozen times.  Bwhahahaa.  I'm blaming it on my husband. 

Cool, i usually go out at 110, that seems to be my magic number outside, anything less and i compress the rear tire too much, any more and i am afraid of blowing out a carbon rim and the rear of the bike bounces on rough road.

it is always the husbands fault, just ask my wife....HAHAHAHAHA

I can pump my own tires (with the exception of IMLP when I couldn't pump my HED 3sand tim Snow had to do it for me) -- its just easier when the bike fairy takes care of everything.

Are you counting one step on each foot equal to a step? I thought 180 was the average optimal cadence for running.

I have the same issue of coming off the bike too fast. It usually takes me a half mile to get my speed under control and a mile to find my cadence.

Never said you couldn't

i would let Jodi Swallow pump my tires anytime if i ever had the opportunity.