Fred D's triathlon training group CLOSED (Page 62)
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Yesterday I did the main set as as 3 x (200Pull/Paddle,100Pull,100FR). Is that too much with the paddles, or is that fine. The lats were feeling it a bit for the swim today. |
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![]() Just got myself a workstand as an early birthday present for myself http://www.probikekit.com/us/elite-spindoctor-race-work-stand.html After a failed attempt to build my own workstand, and constantly trying to work on my own bike, I finally bit the bullet and got exactly what I wanted. Very sturdy, and well engineered. I don't know how I got by without one of these. Just before I put it away, I noticed a pretty big sidewall cut on my tire...so I got that changed out before it caused me a headache on the road. It's already paying dividends. |
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![]() GoFaster - 2012-06-07 11:40 AM Yesterday I did the main set as as 3 x (200Pull/Paddle,100Pull,100FR). Is that too much with the paddles, or is that fine. The lats were feeling it a bit for the swim today. That doesn't seem like too too much... I might have used the paddles for the middle 100 pull. Be careful with them. Overuse can do bad things to your shoulders. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() GoFaster - 2012-06-07 2:40 PM Yesterday I did the main set as as 3 x (200Pull/Paddle,100Pull,100FR). Is that too much with the paddles, or is that fine. The lats were feeling it a bit for the swim today. Hey Neil - that does not seem like too much too me - but probably really depends on the size of the paddles and how you are easing in to them. If they are part of my main set, they are usually inserted toward the beginning - so if I have like 10x200s the first three 200s will be with fins and buoy (lightly descended) and the final seven would be at a pretty good pace with a challenging interval. If I use them before a a main set it might be something like: 4x 300s 30 SR I hardly ever repeat a swim workout, but if you want to see some full workouts that incorporate paddles feel free to cruise through my logs - If I am not doing masters I always try to post up my full set. There are usually some paddles and/or buoy in there somewhere. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tri808 - 2012-06-07 2:48 PM Just got myself a workstand as an early birthday present for myself http://www.probikekit.com/us/elite-spindoctor-race-work-stand.html After a failed attempt to build my own workstand, and constantly trying to work on my own bike, I finally bit the bullet and got exactly what I wanted. Very sturdy, and well engineered. I don't know how I got by without one of these. Just before I put it away, I noticed a pretty big sidewall cut on my tire...so I got that changed out before it caused me a headache on the road. It's already paying dividends. Awesome Jason - happy birthday to you! Yeah, once you go bicycle stand you will never go back. Back when James made his fantastic "must-have" tool list, a good work stand should have been at the top of that list.... My wife and I only have 7 bicycles between us but we do have 2 work stands - his and hers. We usually just keep whichever bike we are riding most currently in the stand - it seems to make it a lot easier to remember to do all that simple little maintenance that is required on a regular basis that way. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() juniperjen - 2012-06-07 9:37 AM Neil: i wish i could advise on paddles - when swimming with our group I tend to use the pull buoy as well just so I can focus on good pulling form. Well, i had a super fun swim last night - the coach added some fun parts specifically for race prep: 1. Open water starts - everyone in a lane starts together to practice the mass start. We had four in our lane and really only three can sort of fit across the lane. One girl got scratched really badly but overall it was fun. Got to draft a bit and get the heart rate up 2. up and out of the pool - a good number of us are doing a race where the swim is two loops so we would jump/dive in to the pool, then sprint the 25 and jump out of the pool and then jump right back in. The coach wanted us to have a higher heart rate jumping back in so she had us do a couple of burpees at one point before jumping back in. Definitely out of my comfort zone (and man, do i suck! I mean, i barely know how to dive - i did it a few nervous times when i was taking lessons a few years ago but that's about it) but i thought super fun overall. But feeling tired overall. I feel like i could sleep a whole weekend away and still be tired. I guess them's the breaks with Ironman training and still being grown up and going to work and all. Though, i am happy with how fit i do feel. Awesome swim set, Jen - if it did not kill you then it certainly made you stronger! Sounds like if you had of thrown some Gatorade in there you could have recreated your very own Auburn "Main Set" |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() GoFaster - 2012-06-07 9:06 AM
I'm really hoping to spend more time running with these guys to push myself to that next level for the run. Neil - if you have a group of fasties to run with then definitely do it once per week if you get the chance! I do run by HR, with zones set by tested Lactate Threshold. Currently my LTHR on the run is 188 - my tempo HR is 180-192. My tempo-paced runs are most often proscribed as part of a 5k ~ 10k "step up" set, so they are pretty effin' tough. Not much fun at all, until it is done, of course. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() GoFaster - 2012-06-07 9:06 AM Couple of new questions:
I swim with paddles quite a bit. I started using them about a year after retuning to swimming on a regular basis. They were gradually introduced and built over time. I have fairly good form so I can really hammer them now. I focus on upper body work and rotation. Really helps me focus on lats and hip rotation. I don’t look at it as a crutch but as a useful tool. Caution if you have shoulder issues lay low on the paddles. If you have good form and technique crush them. I use my paddles without the wrist straps this helps me also too use correct form on exit and recovery in the stroke.
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Can you believe Elaine got her new bike and she didn't even tell us first??? ![]() She (he?) is a beaut, Elaine! Here is to many, many years of safe riding and new memories! |
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Pro![]() ![]() ![]() ![]() ![]() ![]() | ![]() rode up to our morning OWS group did a nice 1800 in the sound, water was a little cooler this AM about 61* but still comfy in a sleeveless wettie. legs are still a bit tired, i took 4 days totally off, probably a day too long, but i had some family time to catch up on. Weekend plans are an easy 3 hour ride tomorrow and a light run and Sunday gonna get another 2 hours easy on the bike and maybe a 5 mile tempo run. I will also see if i can swim, looks to be great beach weather.
Whats on tap for everyone else this weekend??
Jason, a good bike stand as you have realized is invaluable, especially if you wrench your own bikes.
I could not reply on the swim paddle conversation, as i have never used them before, i try to do all my swim training as swimming, no aqua toys.
Hope everyone is recovering well. |
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Master![]() ![]() ![]() ![]() ![]() | ![]() rymac - 2012-06-08 8:22 AM Here is the rig race ready for Sunday ? Nice ride! We have pretty much exactly the same bike - mine is just a smaller version |
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Pro![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TankBoy - 2012-06-08 7:19 AM Can you believe Elaine got her new bikeand she didn't even tell us first??? ![]() She (he?) is a beaut, Elaine! Here is to many, many years of safe riding and new memories! Ha. Thanks! Going to get her fit today! |
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![]() Still kicking around here... I've been quiet lately trying to get back in the groove. Signed up for a 10K swim in August, a week after we get back from a two week vacation in Hawaii, so hope to get a couple swims on the Kona course for inspiration. Started to panic a little about training for that this week, so bumped masters to 2 x 3500 this week, and will start doing more and more distance. Have a sprint tri this weekend (1/2 mile swim, 6 bike, 2 run) Short and sweet. My first tri ever back in aught 5. I've done it 4 years (volunteered the others) and always raced clydes, and never got on the podium. giving it my last shot this year as I won't be a clyde next year whether I lose the rest of the weight or not, since clydes are going to 220, and I don't expect to be back there again..... |
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![]() So, the solution in this case was to get rid of the SRAM front derailleur completely (I had already swapped from Red to Force) and replace it with Dura Ace. We also swapped the Red rings to Dura Ace along with the chain. The chain ring switch took a little bit of machining to get the rings to fit the Quarq power meter/SRAM cranks. The bike shifts like a dream now - it is rock solid and smooth no matter how hard you hit it, and the wife is ecstatic. She now wants to change the rear to Dura Ace when the season is over. The only thing that I have left to do is recalibrate the PM, put I have to get a laboratory-grade 20 lb weight to do that. It is already on order from McMaster Carr. I still don't think there is anything wrong with SRAM - I have Red on my road bike and it is awesome - nice and solid. Not as smooth as the Shimano on my tri-bike, but it is swift and reliable. The only thing I am left to think is that it is just something up with the interface of the SRAM with her particular model of bike. I am just glad that it seems we have it worked out finally. Here is what it looks like - I actually think it would have worked without swapping the chain rings, but I was honestly done dealing with it and did not want to leave a stone unturned. If this had not worked she was getting an entirely new bike this week. ____________ My mechanic tried to work on my issues, including having to bend the cage a little back into shape, but it's still not working right. Just ordered a new Force FD to replace the Rival one that's acting up. Hopefully that will resolve the issue. Part won't come in till next week, so we'll see. Not sure what your guys' issues were, but I had SRAM Rival put on the planet X with a compact. Had a horrible first month, the front cage kept rotating and couldn't get it into the big ring at some point every ride. Eventually had the DA front and rear DR put on (so now it's mixed) and it works like DA should. Edited by ChrisM 2012-06-08 3:30 PM |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() ChrisM - 2012-06-08 1:37 PM So, the solution in this case was to get rid of the SRAM front derailleur completely (I had already swapped from Red to Force) and replace it with Dura Ace. We also swapped the Red rings to Dura Ace along with the chain. The chain ring switch took a little bit of machining to get the rings to fit the Quarq power meter/SRAM cranks. The bike shifts like a dream now - it is rock solid and smooth no matter how hard you hit it, and the wife is ecstatic. She now wants to change the rear to Dura Ace when the season is over. The only thing that I have left to do is recalibrate the PM, put I have to get a laboratory-grade 20 lb weight to do that. It is already on order from McMaster Carr. I still don't think there is anything wrong with SRAM - I have Red on my road bike and it is awesome - nice and solid. Not as smooth as the Shimano on my tri-bike, but it is swift and reliable. The only thing I am left to think is that it is just something up with the interface of the SRAM with her particular model of bike. I am just glad that it seems we have it worked out finally. Here is what it looks like - I actually think it would have worked without swapping the chain rings, but I was honestly done dealing with it and did not want to leave a stone unturned. If this had not worked she was getting an entirely new bike this week. My mechanic tried to work on my issues, including having to bend the cage a little back into shape, but it's still not working right. Just ordered a new Force FD to replace the Rival one that's acting up. Hopefully that will resolve the issue. Part won't come in till next week, so we'll see. Not sure what your guys' issues were, but I had SRAM Rival put on the planet X with a compact. Had a horrible first month, the front cage kept rotating and couldn't get it into the big ring at some point every ride. Eventually had the DA front and rear DR put on (so now it's mixed) and it works like DA should. Same. My wife's bike was all SRAM Red. Switched the FDR from the titanium Red to the steel Force and even over-torqued the binding bolt just a bit. That did not fix the problem. Then switched FDR to Shimano DA and all is good. We also switched both the chain and rings from SRAM to DA just for good measure. She had the older S900 rings/crank setup, which is supposedly more flexy than the s975. That may have been part of the problem, but I don't really think that was completely necessary. There is no way she is going to flex those DA rings though - they are light but beefy. After our ironman she has decided she wants to change her RDR from Red to DA simply because she does not like how loud the rear drivetrain is. She has that SRAM powerdome cassette (which is what I think makes all the racket) but she will not be dissuaded from changing it all completely now. Again, I am not knocking SRAM - it works great on my road bike, I just think it does not interface well with her particular bike. I am interested Chris, did you not have to change at least your rear shift lever to Shimano as well? *Edited to fix crazy quote stuff. Edited by TankBoy 2012-06-08 3:10 PM |
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![]() Yes, both shifters back to DA. I had had all DA on my Litespeed, so I just brought that bike in and said "put on whatever you need to". DA chain too, everything else still Rival |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() More Shoe Porn: Got a new pair of Sidi T3s with the new integrated speedplay sole which allows you to get rid of the adapter plate and thus moves the shoe closer to the spindle. It also saves a WHOPPING 11g per shoe (almost 1/2 of gel packet for the pair!) So I should be killing it up the climbs from now on. I went in to my fitter this morning to check my fit with them - we dropped the seat on my roadbike by a couple of mm but left the tri bike the same. I'll have an easy 1.5 hour bike (after OWS) with the wife tomorrow to break them in a little, then a 4 hour/1:45 brick in the rain on Sunday that should completely ruin that fancy white patent leather finish. |
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![]() Interesting that you guys moved to DA. My rival FD was working perfectly for about a year, so I'm hoping a new FD solves the problem. It was definately bent though. |
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Pro![]() ![]() ![]() ![]() ![]() ![]() | ![]() TankBoy - 2012-06-08 4:37 PM More Shoe Porn: Got a new pair of Sidi T3s with the new integrated speedplay sole which allows you to get rid of the adapter plate and thus moves the shoe closer to the spindle. It also saves a WHOPPING 11g per shoe (almost 1/2 of gel packet for the pair!) So I should be killing it up the climbs from now on. I went in to my fitter this morning to check my fit with them - we dropped the seat on my roadbike by a couple of mm but left the tri bike the same. I'll have an easy 1.5 hour bike (after OWS) with the wife tomorrow to break them in a little, then a 4 hour/1:45 brick in the rain on Sunday that should completely ruin that fancy white patent leather finish.
I love porn....errrrr bike and shoe porn.
This group has had some great ones lately between your shoes and Elaines bike!!!
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Master![]() ![]() ![]() ![]() ![]() | ![]() So, how did the races go?? Very hot in this neck of the woods ... hope everyone stayed cool |
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Expert![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hello everyone! A week and a half ago I was ready to start biking but took the wrong step and hyperextended the knee - ouch! Yup! it hurt like hell and I am still trying to recover from that. I biked a few days ago as well as today and it felt great! The downside is that no bike nor running since mid February, certainly puts a damper in overall fitness. I feel I am ony my way to recovery and have 22 weeks to do it. From this point on, only time will tell. I hope everyone had a great weekend and to the racers, hope all went well and according to plan!Thomas |
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![]() Had an ok race today at my 40K TT. Mentally I wanted to push, I wanted to suffer, but my legs just wouldn't respond. Didn't have that extra gear, and likely still not 100% recovered from my HIM last week. I could tell by Friday that I wouldn't be 100%, but I tried to ignore it to stay positive. Fell 31 seconds short of cracking an hour, 1:00:30, in some pretty windy conditions. Winner rode an amazing 53:46. From a wattage perspective, still held 253 watts...but I was shooting for 260. |
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