Atl_runner's group - full for now. (Page 6)

Hey everyone.. sorry, I have not been manning the post as much as I would want. Busy at work, and fatigued from the weekends race I assume. I had a bizzare night of dreams, and I swear I could make one of them into a hit movie if I could just remember it.

I did get to workout yesterday. Did a short swim and felt good.  I used paddles for the first time, and I can honestly say that they should end up making a huge difference. I will be incorporating them into most workouts now. If you have not tried them, I suggest picking up the right pair for you, and giving it a shot. It can only help to improve your swim, more specifically, your strength.

There is a member of our team who has never been active on this thread and I figured he was not going to participate or whatever.. no big deal. I went to his log, and saw that he was recently injured during a run. If you get some time, get on over there and send him an inspire. I'm sure he is needing it right about now.

http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=54625#

I am probably going to open this up to some more members as well. I'd like to get a few more people. You guys are great so far, even though we are really just getting started. Post as many questions as you have. I think we have the experience here to cover just about anything..

ok.. my question for all of you. What kind of bike are you riding.. make, model, and year.. and then, more specifically, is it a 10 speed, what are the components, and what is the gearing on your cassette?

I'll start. I ride a 2005 Felt S25 tri bike. It's a Dura Ace 10 speed with an 11/23 rear cassette. I've upgraded a few things on it, the biggest being that I added a profile design carbon wing with integrated Aero bars. Love it. I'm considering changing the cassette to a 12/25 for hilly races, especially IM Moo in September.

ok.. you're up.

Replying to a message by PeterAK on 2007-06-06

Not sure of the initial injury...it just started hurting at work one night about 2 weeks ago.  I didn't do any running the whole next week because of it, just biking and swimming.  I kept icing it, even at work.  It felt OK on Sunday so I thought I'd do a 5K for actual time and not just on my Garmin.  The rest is in my race report.  Just got back from the MRI - the results won't be ready for a few hours and the orthopedic surgeon is in surgery right now, so I don't know what they found yet.  I have a follow up on Monday morning to discuss further actions if neceassary.  The theory is I had a small miniscus tear and the race must have made it worse.  

The bike I have right now is a 2005 Trek 3900 mountain bike, standard issue.  I couldn't tell you all the components on it right now, but you folks that know more about bikes than I do can probably figure it out.  I made a change recently.  A friend of mine at work had some racing slicks he was trying to get rid of so he gave them to me for free.  I put them on and they made a noticable difference! 

Triornot - I'd suggest picking up a copy of "The Triathlete's Training Bible" by Joe Friel. It's a fantastic reference material and does a great job of explaining training cycles and specific purposes for training workouts.

I have been using the training programs here on BT though. I think the plans authored by Mike Ricci and AJ are very good. They largely follow the principles taught by Friel.

As for heart rate training and trying to measure your improvement, doing an LT test every couple months is a great measuring tool and you can use the results to be sure that you're training at the right intensity. Here is an articles from Mike Ricci (coach from D3 Sports) about LT Testing that may be helpful:

• Lactate Threshold Heart-Rate Zone Testing Protocol 
  
  

Disclaimer: I'm no coach and I didn't even sleep at a Holiday Inn last night, so it's definitely best to listen most to the people who know what they're really talking about. ie-Mike Ricci, Joe Friel and USAT coaches (hint, hint).

What am I riding?

I've been riding a Felt S32 w/ 105 components for the past two years.  The only thing I've changed is the seat which is now a Profile Design Tri-Stryke.

If anyone is considering buying a tri-bike, this is definitely one to consider.  I bought it new at roughly $1100, but you could certainly pick one up used for around 800.  Until I bought this bike, I was riding a Giant mountain bike w/ smooth tires.  The difference between the two bikes is enormous!!

Nice.. those are two very good bikes. The Felt and the Cervelo. I'm guessing that the S32 has an 11/23 as well. If the area is rolling to flat, that's what I would stick with. 

I also second the suggestion TriForrestTri made and look at some S32's. There has got to be a few out there for resale as people who want to upgrade start doing so. If you are currently on a mountain bike.. or a hybrid, then I absolutely suggest looking into a road or tri bike. Of course, money is a factor, but these particular bikes (Felt S32) can be had for less than 1k about now.. 2005 versions anyway.  Newer versions for about 1200 to 1400. It will be the single biggest thing you can do to drop time in races.

In the end though, a bike with 2 wheels is all you need to do this, and we have what we have.. just about anything will suffice, so please do not look at this as knocking anything.. it's all just suggestions, for now, or the future.

Ooooh, I am turning into a bike geek so this is a fun discussion.  I split my time between two bikes.  Usually rides of an hour or less are on the road bike, over an hour is on the tri bike.  Really like being able to change it up.  Speedplay X-5's on both bikes.

Road:
2006 Felt F65.  Stock with full Ultegra drive train.  Stem changed for fit purposes.  Felt web site says drive train is 50/34 and 11/23, but I know the cassette is bigger, I think 12/26.  Cheapie computer with cadence.  Got a screaming deal on this bike as new old stock at a bike expo this spring.

Tri:
2006 Trek Equinox 9.  Stock with full Ultegra drive train and brakes and Dura Ace shift levers.  53/39 and 11/25.  When I bought it my mechanic modified the cassette to give me the 11 instead of 12 (which I think was a great move).  Considering going to a 27 for Moo, but going to ride the course a bit more before making that call.  I'll be due for a new chain and cassette before then anyway.  Aero Drink with shower poofie (very important) and two cages on the frame.  Profile Designs two bottle behind the seat holder is on it's way via Fed Ex (I plan to carry all of my nutrition at IMMoo).  Double wireless Cateye computer.  Pair of Hed3's and a disk (haven't ridden the disk yet), all clinchers, Michelin Pro2 Race tires.

Did I miss anything?

I've read mixed results with Simple Green though it is super cost effective...  On recommendation of my mechanic I bought a connex link so I can take the chain off.  Put it in a bottle with some Pedro's Citrus Degreaser, shake, let sit, repeat a few times.  Rinse under warm water, put on top of the water heater exhaust pipe to dry overnight, then lube each link with Pedro's Road Rage lube and wipe exess before reinstalling.  I have had good luck with White Lightening lube on my mountain bike.

If you don't have other degreasers handy, you could use WD-40.  It is a good cleaner, but not at all a lubricant.  Just spray some on a rag, drag the chain through it on the bike, use the cloth to clean the gears and make sure to get the gears on your derailer nice and clean.  Wipe the chain off well with a clean rag, relube each joint with the White Lightening.  Allow it to sit for a while and wipe off the excess before you go ride again!

PeterAK

I noticed you were in the Milwaukee area also.  Any suggestions on places to go that sell used bikes?  I'd love to have a road or tri bike but don't want to spend a whole lot right now.  I've been to Emery's in Menomonee Falls, the Wheel and Sprocket in Brookfield and the 2 bike shops in West Bend, Pedal Morraine and Mountain Outfitters.  I really liked the bikes at Emery's and they were really helpfull and nice.  Thanks!

Dave--I don't know of any shops around here that sell used.  When I started getting into this a few years ago I watched eBay and Craigs List until I found what I wanted--a low mileage, ten year old Trek 1420 for $230.  Had it tuned up and clip on bars put on it, used it for one season and then bought my tri bike last May after deciding I was completely hooked after doing the Wildflower Olympic.  Also, Tri Wisconsin has a great e-mail list where people frequently post bikes for sale or wanted, I suggest trying there, as you may get one that's already set up for tris.  Learn more and sign up here: http://sports.groups.yahoo.com/group/triwisconsin/

Do you know what size are you looking for?

Road bike: 2006 Raliegh SuperCourse (size 57).  Compact crank 50/36 and 12-27 on the rear.  105 and Ultegra.

Tri bike: 2006 Quintana Roo Calienta (size M).  53/39 and 12/25 (or maybe 12/23) on the rear.  Ultegra and DuraAce. 

Mountain Bike: GT Avalanche 2.0 Disc (size M). 

If I had it do to all over again, I would not have gone carbon on the tri bike.  I would have picked up a high end al framed bike (maybe a Felt s22).