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SBR Utopia ~~~~ Permanently OPEN!! (Page 60)
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 2014-09-11 3:03 PM in reply to: Fred D |
Veteran  1677     Houston, Texas |  Subject: RE: SBR Utopia ~~~~ Permanently OPEN!!70.3 WC Race Report: http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=523561&posts=1#M5049183 I'll try to add a picture or two later tonight as well. |
| 2014-09-12 6:01 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by Jason N Marc, do you just keep reapplying sealant every 3 months? Is there a point where the tube needs to be replaced simply because there is too much sealant in there? Can a tube be compromised if you let it sit with sealant in it for too long? I think I should be adding sealant to my latex tubes as well, but just wondering if there is more to the process than meets the eye. I have no problem with going through 2-3 pairs of latex tubes per season...as long as I know when I need to replace them. Sorry I missed this I don't know for sure. I will have to ask, but I don't see an issue if you change your tubes once a year. I have a set of tubeless TLR wheels from Bonrtager. I put sealnt in now and them and have been for 2 seasons. When I take off the tire it's not really gooped up in there. The only thing I would be careful is to not leave the wheels for a long period of time with the valve at 6 o'clock. I doubt anything would happen, but why let the sealnt slowly leak to the bottom. I bought a set of latex tubes yesterday and will be putting sealant in. Edited by marcag 2014-09-12 6:04 AM |
| 2014-09-12 6:10 AM in reply to: Fred D |
Extreme Veteran 5722 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by Fred D How are u tracking HRV? ithlete makes an apple app to track HRV. It requires a Bluetooth strap which you have via your Polar. I tried the Polar on yesterday. Yes I could wear it as an everyday watch which is the criteria for a next watch. Also, sorry to say this but DC posted the 4iiii doesn't work YET but they will be supporting it soon. Chris from Polar had told me personally that they would, way back when. We spoke for 30mins about the watch a few months ago. I am happy to hear the hardware has been solid, although I can't believe they released with such a premature function set. No swimming, no power and no export for $500 tri watch was a kicker 3 months ago. You bought just at the time where everything will come together and kind of in the off season to get accustomed to |
| 2014-09-12 7:50 AM in reply to: marcag |
Elite 3779 Ontario | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! I looked at the V800 when it first launched and really like the functionality that it would eventually have, but it didn't (doesn't?) support uploads to TP, etc., plus I couldn't justify spending the dollars when my 910 does everything I really need. |
| 2014-09-12 9:57 AM in reply to: GoFaster |
| Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Traveling again in San Diego. After a long day of getting up at 4:30, all day meetings, and dinner went out for my "30" minute run. At a hotel adjacent to a golf course, looked at google maps and figured probably 35 minutes around the course. Of course, 35 minutes in at what should be the last turn, I am lost (wtf, it should be a big rectangle, but the streets down here are weird and suddenly turn into freeways). After several false starts, wrong directions from a restaurant, and a misguided side trip down a very dark switchback to a bike path on the San Diego river. (With visions of meth heads or gang members attacking me), finally decided the only way if make it back was to retrace my steps. & miles later I was done. :^. Needless to say my wife, who I texted that I was going for a "quick run" and would call her after, was not happy. Nor were my legs. |
| 2014-09-12 12:49 PM in reply to: ChrisM |
Extreme Veteran 5722 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Swimming : In a pool it's hard to tell what "helps" and what doesn't. If you change your body position, kick, hand entry.....what makes the difference ? This summer I swam a lot of OWS. Many times the exact same route. It's a 1100m out and back. My times would vary from 16:30 (1:30/100m) to 18:00 (1:40/100m) and I could never figure out what made the difference. I tried more kick, high elbow, a$$ up, chest down.....I would get an amazing result one try and not be able to replicate it. But later in the season, I noticed something weird. No matter what I focused on, my stroke count for the distance was relatively the same which is an indicator my stroke efficiency varies very little. So the last few swims I simply picked up the cadence and backed off worrying about the technique. Boom, started hitting more PBS. So I decided to plot it. X axis is swim cadence is strokes per minute. On the Y axis, distance per stroke. So for example with a lot of kick, my DPS should go up. But would I be faster. The size of dots, represent speed. Biggest dots are 1:30/100m, smallest 1:40/100m. As you can see best DPS yielded the slowest speed. There is a great video of Brett Sutton talking about the 3Rs. Rythm, Relax then Reach. I noticed in OWS, this works. Go out at a high cadence, get a Rythm. Then adjust to be relaxed. Then when you have a rythm and are relaxed, optimize your stroke to get small DPS advantages. BTW, this is 28 times the same course YMMV (Screenshot 2014-09-12 13.02.37.png) Attachments ---------------- Screenshot 2014-09-12 13.02.37.png (58KB - 2 downloads) |
| 2014-09-12 2:19 PM in reply to: marcag |
| Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! So Kona is coming up in less than a month, and I realized I haven't swam one stroke since that race last year. LOL. Will be going back for 5 days to spectate, ride my bike, and drink beer...but one of the most fun things to do is swim off the pier in the morning that week. So I suppose I better get my butt in the pool soon. LOL. |
| 2014-09-12 5:57 PM in reply to: marcag |
Veteran 945 South Windsor, CT | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by marcag Swimming : In a pool it's hard to tell what "helps" and what doesn't. If you change your body position, kick, hand entry.....what makes the difference ? This summer I swam a lot of OWS. Many times the exact same route. It's a 1100m out and back. My times would vary from 16:30 (1:30/100m) to 18:00 (1:40/100m) and I could never figure out what made the difference. I tried more kick, high elbow, a$$ up, chest down.....I would get an amazing result one try and not be able to replicate it. But later in the season, I noticed something weird. No matter what I focused on, my stroke count for the distance was relatively the same which is an indicator my stroke efficiency varies very little. So the last few swims I simply picked up the cadence and backed off worrying about the technique. Boom, started hitting more PBS. So I decided to plot it. X axis is swim cadence is strokes per minute. On the Y axis, distance per stroke. So for example with a lot of kick, my DPS should go up. But would I be faster. The size of dots, represent speed. Biggest dots are 1:30/100m, smallest 1:40/100m. As you can see best DPS yielded the slowest speed. There is a great video of Brett Sutton talking about the 3Rs. Rythm, Relax then Reach. I noticed in OWS, this works. Go out at a high cadence, get a Rythm. Then adjust to be relaxed. Then when you have a rythm and are relaxed, optimize your stroke to get small DPS advantages. BTW, this is 28 times the same course YMMV you are such a sports scientist, marc! I've also noted my stroke cadence was suboptimal from several OWS (though not nearly the 'N' of your data) and have been trying to get off the bottom of the 'optimal' swim cadence graph from Swim Smooth (sorry if I offended anyone with the swim smooth reference) http://www.swimsmooth.com/strokerate.html |
| 2014-09-12 7:11 PM in reply to: marcag |
Elite 7783 PEI, Canada | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Good stuff Marc! Suzanne (AdventureBear) posts in Tri Talk all the time about it being a math equation (I've had a few beers, I'm not going to try to type it out) but that's essentially what you've done - figuring out the optimal stroke rate vs DPS for you. Generally speaking, in open water a higher stroke rate is going to be best, particularly in rougher conditions. I certainly vary my stroke rate more in open water and if there is any chop or waves, it's going to go up. Chris, that sounds like quite the adventure. I'm always so paranoid when I run in a location away from home. I study my planned route over and over and know exactly what distance I should be making a turn. |
| 2014-09-12 9:02 PM in reply to: axteraa |
| Master 10208 Northern IL | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by axteraa Good stuff Marc! Suzanne (AdventureBear) posts in Tri Talk all the time about it being a math equation (I've had a few beers, I'm not going to try to type it out) but that's essentially what you've done - figuring out the optimal stroke rate vs DPS for you. Generally speaking, in open water a higher stroke rate is going to be best, particularly in rougher conditions. I certainly vary my stroke rate more in open water and if there is any chop or waves, it's going to go up. Chris, that sounds like quite the adventure. I'm always so paranoid when I run in a location away from home. I study my planned route over and over and know exactly what distance I should be making a turn. Yes, very nice! What I see is a strong trend towards stroke rate being the dominant factor in there, provided you don't go too far one way or the other with dps. Big dots (faster speed) are all towards the right and are both a little higher & lower on the plot. Three especially stick out more to me and they seem similar size too. Smaller dots are towards the left. |
 2014-09-13 8:41 AM in reply to: marcag |
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| 2014-09-13 8:43 AM in reply to: marcag |
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| 2014-09-13 9:21 AM in reply to: Fred D |
| Extreme Veteran 5722 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by Fred D >Awesome graph! I am the same as you in the sense that I swim great one day and then can't reproduce the next day. For *me*, my left arm is often the issue. If it is not raised high on recovery it starts to sink too early. I agree that cadence is the key. Again, some days I am swimming 1:20/100 yards with little effort. Some days that is closer to all out effort. Swimming... If I had a polar 800 I could get HR on the swim and color the dots with various intensities/HR. A 4d chart :-) FYI, I spent the bulk of my career as the VP Engineering for the largest data analytics company in the world. So it's kind of second nature. But I just thought of this graph recently, kind of like the quadrant analysis on the bike. By the way, the axis on that graph are centered at the average of cadence and DPS I went back and looked at my pool data but it doesn't come across as well because the length of the pool kind of skews the stroke count since you cut a stroke a little or glide a little. But I did see, even from the good days to the bad days, it was more cadence. I will do something similar for the run, with HR, speed and cadence. I do see all my good runs have a quick cadence. |
| 2014-09-13 2:42 PM in reply to: marcag |
| Subject: ... This user's post has been ignored. |
| 2014-09-13 2:51 PM in reply to: Fred D |
| Extreme Veteran 5722 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! The pro tour is in town tomorrow. Too bad Froome and Contador are not here. Frank Shleck, Tejay, Chris Horner http://gpcqm.ca/uploads/pdf/2014_FR_Liste%20engag%C3%A9s_8sept%20Mo... It's great. They are 200m from my place so I run down, watch them, run back, watch them on TV.....twenty minutes later they come back....all day long. Or I can walk around the entire circuit and see them about 18 times that way. I'll probably do that. Or do a long run of the circuit. |
| 2014-09-13 4:57 PM in reply to: Fred D |
| Elite 7783 PEI, Canada | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by Fred D I am thinking of trying the HR on a swim. The issue is that I would have to wear a tri top. I actually have a speed suit that I could wear instead that would look less geeky, but then again maybe both would be equally nerdy lol.
Had a good interval run today. Tough ride tomorrow. BTW I race next weekend. Olympic distance, team Zoot event in Westchester NY. Anyone else racing? I swam beside someone in a wetsuit for about 15 minutes at the pool this week. It's tough to top that in the nerdy category. She even did a kick set with it on! I'm doing the Barrelman HIM in Niagara Falls next weekend. |
| 2014-09-13 5:00 PM in reply to: Jason N |
| Elite 7783 PEI, Canada | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by Jason N So Kona is coming up in less than a month, and I realized I haven't swam one stroke since that race last year. LOL. Will be going back for 5 days to spectate, ride my bike, and drink beer...but one of the most fun things to do is swim off the pier in the morning that week. So I suppose I better get my butt in the pool soon. LOL. Bring your floaties! Not volunteering on race day? Bike catching is a ton of fun. |
| 2014-09-13 5:50 PM in reply to: axteraa |
| Champion 6656 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Weekend check in. On call for family medicine and obstetrics....covering double call has been a bit hectic so far today. Taking some downtime now because I'm going to be back for a delivery in the next little while I think. I was supposed to do a trail HM next weekend but opting out of doing it with my tendonitis. Few short runs and mountain biking this past week (while the weather is still good). New shoes have been working out so far. Run tomorrow am before rounds. Victoria is in a few weeks--flights are already booked so Im going for the Oct long weekend regardless. Hopefully I can still do the HM |
| 2014-09-13 6:00 PM in reply to: axteraa |
| Extreme Veteran 5722 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by axteraa Originally posted by Fred D I am thinking of trying the HR on a swim. The issue is that I would have to wear a tri top. I actually have a speed suit that I could wear instead that would look less geeky, but then again maybe both would be equally nerdy lol.
Had a good interval run today. Tough ride tomorrow. BTW I race next weekend. Olympic distance, team Zoot event in Westchester NY. Anyone else racing? I swam beside someone in a wetsuit for about 15 minutes at the pool this week. It's tough to top that in the nerdy category. She even did a kick set with it on! I'm doing the Barrelman HIM in Niagara Falls next weekend. Did you get my PM for a ride routes post Barrelman ? Did you pick a location to ride ? |
| 2014-09-13 6:02 PM in reply to: axteraa |
| Extreme Veteran 5722 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by axteraa Originally posted by Fred D I am thinking of trying the HR on a swim. The issue is that I would have to wear a tri top. I actually have a speed suit that I could wear instead that would look less geeky, but then again maybe both would be equally nerdy lol.
Had a good interval run today. Tough ride tomorrow. BTW I race next weekend. Olympic distance, team Zoot event in Westchester NY. Anyone else racing? I swam beside someone in a wetsuit for about 15 minutes at the pool this week. It's tough to top that in the nerdy category. She even did a kick set with it on! I'm doing the Barrelman HIM in Niagara Falls next weekend. Not sure what's nerdier a) Wetsuit b) Tri suit c) HR monitor I am guessing a, c, b |
| 2014-09-13 6:21 PM in reply to: marcag |
| Elite 7783 PEI, Canada | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by marcag Originally posted by axteraa Did you get my PM for a ride routes post Barrelman ? Did you pick a location to ride ? Originally posted by Fred D I am thinking of trying the HR on a swim. The issue is that I would have to wear a tri top. I actually have a speed suit that I could wear instead that would look less geeky, but then again maybe both would be equally nerdy lol.
Had a good interval run today. Tough ride tomorrow. BTW I race next weekend. Olympic distance, team Zoot event in Westchester NY. Anyone else racing? I swam beside someone in a wetsuit for about 15 minutes at the pool this week. It's tough to top that in the nerdy category. She even did a kick set with it on! I'm doing the Barrelman HIM in Niagara Falls next weekend. Yes, I got it, thanks! I didn't want to bug you again before the race. |
| 2014-09-13 6:39 PM in reply to: marcag |
| Champion 6656 | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by marcag Originally posted by axteraa Originally posted by Fred D I am thinking of trying the HR on a swim. The issue is that I would have to wear a tri top. I actually have a speed suit that I could wear instead that would look less geeky, but then again maybe both would be equally nerdy lol.
Had a good interval run today. Tough ride tomorrow. BTW I race next weekend. Olympic distance, team Zoot event in Westchester NY. Anyone else racing? I swam beside someone in a wetsuit for about 15 minutes at the pool this week. It's tough to top that in the nerdy category. She even did a kick set with it on! I'm doing the Barrelman HIM in Niagara Falls next weekend. Not sure what's nerdier a) Wetsuit b) Tri suit c) HR monitor I am guessing a, c, b Wet suit is def the nerdiest...lol |
| 2014-09-13 6:43 PM in reply to: 0 |
| Subject: ... This user's post has been ignored. Edited by Fred D 2014-09-13 6:43 PM |
| 2014-09-13 6:44 PM in reply to: mndymond |
| Subject: ... This user's post has been ignored. |
| 2014-09-13 7:24 PM in reply to: Fred D |
| Veteran 945 South Windsor, CT | Subject: RE: SBR Utopia ~~~~ Permanently OPEN!! Originally posted by Fred D Originally posted by mndymond Weekend check in. On call for family medicine and obstetrics....covering double call has been a bit hectic so far today. Taking some downtime now because I'm going to be back for a delivery in the next little while I think. I was supposed to do a trail HM next weekend but opting out of doing it with my tendonitis. Few short runs and mountain biking this past week (while the weather is still good). New shoes have been working out so far. Run tomorrow am before rounds. Victoria is in a few weeks--flights are already booked so Im going for the Oct long weekend regardless. Hopefully I can still do the HM Welcome to my life lol. Babies, seem to come at all times of day and especially the night... so do heart attacks...(my life) I'm racing in MD tomorrow. Will be 41 degrees, rained today with whitecaps on the lake....but I'm planning to use Fred's rules of racing and just working on what is in my control=effort |
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