Super Cats Mentor Group - CLOSED (Page 7)

Ok - just wanted to check. Long term you might find it useful to do someblocktraining... so a few weeks with increased cycling andcuttingback on the other sports just togetsome gains happening before going back to your routine.

Another option that works for some people is to cycle the long run and ride. So one weekend you do your long run, next weekend you do a long ride instead. It means you get the best of both worlds without sacrificing any more time.

Another workout you need toconsider when you get close to the race is a Brick workout. This is, to put it simply, a ride followed imeadiately by a run. Its really important to get you and your legs used to the the feeling of going from one workout to the other.  If you have ever ridden hard (even on a spin bike) and then got off you will be pretty familiar with the jelly leg feeling that goes along with.. running on those legs can take some practice! Bricks are not something that you need to do weekly or even monthly.. just a few times in the lead up to a race. Something like riding hard for an hour, changing into your running shoes and then jogging for 15 minutes is plenty!!

On the ankle... my bad ankle can get a bit weird and clicky (Ive sprained them both in the past but the bad one is the one that put me on crutches) and they both sometimes swell up if Ive been running a lot but usually its in the heat... they definatley prefer the colder weather! Its not a major drama though so I wouldnt worry about it too much

Ok if you want to post up some swim workouts Im happyto help you translate - for the most part all swim workouts consist of thesame things so we can all translate each others... if not ALL most.

When it comes to toys for swim training I would get a pull buoy, swim fins and a kickboard before you get paddles. Paddles have their place but people tend to over rely on them when really they should be used sparingly if at all (dependant on your technique)

If you want to get faster, swim short sets fast, make sure your technique is flawless and practice!

And cyclew training too?

Got it Dee I can do that!!!

Since these topics are quite big I think I will do one every few days so we can talk about it before we move onto something else...

Will that work for everyone?

Way to go on the bike fitting!!!! What sort of road bike are they recommending to you? I want ALL the details

Running is more impact so anything thats not quite right will cause you much more grief running than anything else. As Dee mentioned you might have Runners Knee (I have it) which is to so with the knee cap tracking incorrectly. This will be due to some muscles overworking and getting tight, some possibly not working hard enough (I have lazy glutes for example) as well as other potential issues such as the leg length discrepancy you mentioned.

If you have access to a good sports medicine place I would go there first. A podiatrist may also be good as you may find you need orthotics or shoe inserts to help. I have custom orthotics and they arent cheap but have made such and incredible difference they were worth every cent!!!!

Some of the other things that may be recommended include knee taping, ice, stretching and strength work...

d2lock - 2009-04-19 6:10 AM

D001 - 2009-04-18 12:55 PM Question for the group: How does everyone keep themselves motivated and avoid getting stuck on a plateau? Does anyone have some "unique training tips" or "mental games" that you use to make workouts more interesting, or to push yourself? For my motivation --> I like the team challenges here. But lately, with work and life being crazy, I find myself putting off my workouts, and not pushing myself as hard as I should. So I need to correct that problem. (Hence my questions above.)

You can check my Album for how I stay motivated - nothing like progress pics; this way, if you aren't seeing progress on the scale, there is some visual proof (and knowing that I need to pull the belt one notch tighter).

Workouts - I use my iPod on the stationary bike (I haven't bought a bike yet since the weather in Seattle doesn't start getting nice until end of April / early May).  I set up a playlist for intervals with songs that have a high paced/driving beat followed by one or two songs to slow down.  For long rides I'll bring along some study materials (I'm studying for the CPA exam) or magazine to pass the time.

WOW CONGRATULATIONS!!!!!!! Those pics are amazing

D001 - 2009-04-19 3:55 AM Question for the group: How does everyone keep themselves motivated and avoid getting stuck on a plateau? Does anyone have some "unique training tips" or "mental games" that you use to make workouts more interesting, or to push yourself? For my motivation --> I like the team challenges here. But lately, with work and life being crazy, I find myself putting off my workouts, and not pushing myself as hard as I should. So I need to correct that problem. (Hence my questions above.)

Hi Dee,

There are a couple of things that might help you...

1) If I really DONT want to workout... and there is no good reason for it (ie I havent had 0 hours sleep, I havent got super ba PMS etc) then I try to make myself go for 15 minutes... thats the deal -  I can stop after that if I really dont want to! Most of the time I find that I will finish my workout because Im already there and 90% of the time I end up feeling better than when I started. This moves me on to...

2) The actual workout. It is easier to complte a workout and also committ to it if you know what you are doingand why. Just turning up to the gym/pool etc without an idea of what you are about todo and why makes it easier to not do your workout or to cop out!

3) Other things that work include reading moticvating stories from magazine or race reports here on BT. Fat photos of myself... buyingsome new workout gear. A new $10 top or air of cycling gloves etc can lift my spirits and get me going again. I used to use music a lot when training - I find I need it only when Im training indoors. On that one other thing I find motivating is a new training lcation like a new running route. Working out with other people can also be useful if I KNOW Im meeting someone I WILL turn up - no excuses!

Oh I see all kinds of fun drills and such in your future... I wrote two swim programs this week for CG (a friend of mine) who is working on his stroke...

The second one particular will probably be purfect for you to try.... will retrieve it from my work email tomorrow and post it up!

Once weve established your ability to float etc Im thinking you are going to want to look at some stroke technique drills like catch up, finger drag and fist drill - Fun Times!!!

I probably 'should' tape my knee cap but Im not sure I remember how.. I see a refresher trip to the physiotherapist in my future as my right knee is a bit achy post workout today... silly thing... Bleh

Ok here is my bike buying 101:

1) Get fit for a bike by an LBS then get their recommendations based on that fit

2) Test ride any bikes they recommend - preferably around the block outside minimum in addition to using the trainer instore at the bike shop

3) If you go the second hand route make sure you test ride too! Also check that the wheels spin evenly, the brakes work well and that visually the bike looks in good condition. Some people may let you take it to the LBS to get checked out!

4) If you still want to go second hand ask them lots of questions about how the bike has been used like: How long they have had thebike, did they buy it new and from where, how they used the bike (training 3-4 times a week is very different to a social ride occassionally), when was the bike last serviced etc

Things I would consider:

- Components...if you go Shimano I would try and get a 105 minimum if you can in your price range. Its a much nicer ride and very durable

- How does the bike FEEL when you ride it? Is there anything about it that bothers you? Saddle is the big one... its very common to change that out

- What else do you need to get with your bike? Pump? Helmet? Bottle cages? Bike computer? Tubes? Saddle Bag? shoes? pedals? Clothing? If you are buying from the LBS they should do a deal for you that includes any accessories you need.

- Make sure you get a fit on your bike as part of the deal with the option to come back after x amount of weeks once youve been riding your new bike for a little while. Ask them not to set you up too aggresively to start with or you may find you get a lot of random aches and pains...nothing wrong with starting in a gentle position and gradually tweaking it to be more aggressive

There are lots of great bikes in the $1000-$1500 price bracket which is absolutely purfect for your first road bike.

The MOST important feature of the bike is getting the corect frame size... while a lot can be done with headsets, cranks and saddle height it will not over come an incorrect frame size! So get that correct first.

Two frames in the same size by different manufacturers will not have the same dimensions and fit so you may not be the same size across the different bike brands (just so you are aware!) This is also why you need to test ride the bikes wherever possible unless you are 100% sure that it will fit you!

All of the major bike brands are awesome so you are pretty safe buying from all of them. When you start narrowing down your options feel free to post them up and we can help you with comparing components and wheels etc so you know which might be the most cost effective option... but this is only important if you cant decide on the bike FIT!

Finally - on your shoulder issue. I used to get some tightness and pain across my shoulders (and neck) when riding too. There are a few things that may be causing it.

1) You have not spent enough time regularly on your bike to be used to the position

2) You are tensing up your arms/hands/shoulders when you ride. Make sure you are not holding on to the handle bars for dear life. Your hands should for the most part just be relaxed and resting in a comfortable position

3) You are too stretched out on your bike (frame is too big OR your saddle is too far back) - is there a nice gentle bend in your elbows when you are riding along with your hands on the hoods of your handle bars?

4) You dont have the flexibility/core strength to hold your current bike position... if the handlebars are too low you may be trying to hold your body in a position that your body isnt currently able to support causing your body to tense up and carry too much weight across your neck and shoulders

In my case it was a mixture of a frame that was slightly to big and a poor riding position... my seat needed to be lifted up a little higher which due to the change in angle required for me to reach the handle bars actually bought me closer to the bars. When I get my new bike the frame is the correct size and being a Womens Bike the top tube is a bit shorter than on the mens bikes as well as different angles which will allow me to get a better position!

Good luck with it all - let us help in any way we can with the bike buying! We've all had to do it at some time... in my case Im on round 2 now!

Knowing too much is the WORST isnt it? It really opens your options... especially if yuo dont feel passionatley about something!

Ok my thoughts on the brands you mentioned:

1) They are all great brands who have been in the industry for awhile so all will look after you

2) I tend to find that because of name/reputation/celebrity factor that goes with them, the Trek are often over priced compared to other brands at the same price point (as always this is a generalisation

3) Felt in past years have offered GREAT value for money compared to many of the other brands. Cant really go wrong with them as long as they fit you

4) Specialized are beautiful bikes too... once again they used to be a bit more than some other brands at each price point but all women who ride them give them great reports - especially here on BT.

5) Is there a specific reason why they are recommending the WSD bikes... in most brands there is not a huge difference between the men and womens apart from maybe a couple of angles and top tube length. Have they sat you on a mens bike at all or said why they specifically recommend a WSD

Oh and I would LOVE to do what you did with the Colnago frame and building the bike up. Its somethign i would like to do one day since i leave all the mechanical work on my bike to other people. I can deal with flats, dropped chains and cleaning the bike but thats about it!

Carbon fibre is really a personal thing. Do yuo need it to race? No... will yuor be at a major disadvantage not having a carbon bike? No. My new bike is carbon but Ive been riding an aluminium Trek for 5 years and while I can feel a difference when they let me tkae the new bike out for a spin... its not a HUGE difference... in fact most of the positives I noted were due to the bike being a better fit for me and set up properly with higher end components!

The bike shop will always recommend the more expensive bike (within reason) so just make sure they can tell you why. The price difference will either be due to: components, carbon fork, carbon seat post or better wheels.

If you want to find some links to the bikes you are looking at Im sure we all would be more than happy to look at them for you.

Finally - dont underestimate the power of a bike you just LOVE. If your gut tells you that yuo really really really want a specific option then I would say go with it (assuming its in your price range and it FITS - fit first!) because in the long run you will be happier on it, ride more and wake up in the morning wanting to ride

This is GREAT advice... also loyalty will save you money in the long run too! When you buy a new bike dont be afraid to ask for a deal that includes all the other bike stuff you need... its the cheapest way to buy your bike... anything from spare tubes through to new glove and a computer is all up for negotiation! And shops will do AWESOME deals on accessories at the time of purchase so make sure you put aside some cashe for the other things you need.

Other good inclusions in addition to fit include your first service after 6-8 weeks (some will offer free 12 months servicing but Ive never been that lucky!).

If you have never been shown how to change a flat get them to show you BEFORE you have to do it on the road. Then PRACTICE... road tires can be quite hard to get off the rim and change out so better to know the quirks of yuor bike BEFORE you have to do it a 5:30am in the pitch black by the light of your bike light... true story... and while Id had a bit of practice it was a miserable time!!! Especially when I ended up having to do it twice in the one ride!

Cycling can turn into a bottomless pit of spending so try to keep yourself in check, stick to your budget and focus on what you NEED first.

For me I would say you NEED in this order:

1) A helmet

2) A bike

3) A spare pump/tubes and the knowledge on what to do with them

4) Water bottles/bottle holders

5) Saddle bag for keeping the spares in - as well as your cellphone, some cash and ID (DO NOT GO RIDING WITHOUT THEM)

6) Good pair of bike knicks (do NOT wear underwear under them)

After that its up to you.... but I would recommend getting clipless shoes and pedals as soon as you can afford them. They are free speed, help your cycling technique and while a bit awkward to get used to... so so so very worth it! Not essential so not worth goin broke over - they MAY come as part of the package with your bike Even better if thats the case!

If you like numbers etc or need something to keep you honest you might also like to invest in cycle computer... these come from very cheap to very expensive depending on what you want. Speed and distance is good for starters. After that one that connects to your HRM (Heart Rate Monitor) if thats how you train or one with cadence is something yuo might find useful.

Once again if you are just starting yuo dont NEED any of this stuff really but if yuo stick with it over time then its nice to know your options

Sulcus - 2009-04-20 9:06 AM

kaqphin - 2009-04-18 7:01 PM

D001 - 2009-04-19 3:55 AM Question for the group: How does everyone keep themselves motivated and avoid getting stuck on a plateau? Does anyone have some "unique training tips" or "mental games" that you use to make workouts more interesting, or to push yourself? For my motivation --> I like the team challenges here. But lately, with work and life being crazy, I find myself putting off my workouts, and not pushing myself as hard as I should. So I need to correct that problem. (Hence my questions above.)

Hi Dee,

There are a couple of things that might help you...

1) If I really DONT want to workout... and there is no good reason for it (ie I havent had 0 hours sleep, I havent got super ba PMS etc) then I try to make myself go for 15 minutes... thats the deal -  I can stop after that if I really dont want to! Most of the time I find that I will finish my workout because Im already there and 90% of the time I end up feeling better than when I started. This moves me on to...

2) The actual workout. It is easier to complte a workout and also committ to it if you know what you are doingand why. Just turning up to the gym/pool etc without an idea of what you are about todo and why makes it easier to not do your workout or to cop out!

3) Other things that work include reading moticvating stories from magazine or race reports here on BT. Fat photos of myself... buyingsome new workout gear. A new $10 top or air of cycling gloves etc can lift my spirits and get me going again. I used to use music a lot when training - I find I need it only when Im training indoors. On that one other thing I find motivating is a new training lcation like a new running route. Working out with other people can also be useful if I KNOW Im meeting someone I WILL turn up - no excuses!

Yeah, I hate trying to exercise when I have really bad PMS - oh wait, I just get the sympathy sweet and salty cravings.  Nevermind.

You probably know this but having a plan had made all the difference for me.  I used to go, try to figure stuff out and not end up with very productive training sessions.  If I didn't go, it was probably because I was too busy procrastinating by trying to put together the perfect workout.

Using Cat's 15 minute trick is brilliant because I know, for me, that the more I actually train, the more I want to keep training.  It has even spilled over into my eating habits because I will look at something and go "that is sooooo not worth an hour on the bike!"

The last thing is that I have been using the training are to keep my measurements.  It is an AWESOME feeling when I record them and see you have lost inches, even if most of it has been in my calves at the moment. 

One other thing I wanted to add - I always ask about your 'plan' however it might not be as complicated as say a BT training plan.

It just means you know where you are going to workout and when plus what yuo are going to do when you get there. Im going to get into this heaps once we start talking about the specific sports but one thing Im going to start doing is every Sunday/Monday write out my plan for the week on my training log so you can all see it.

What you will start to notice is I have a pretty set routine designed to fit all the elements of my training in and then a tweak as needed based on time available, general health levels, social commitments and training partners.

But by having a basic week and workouts that I try to get each time means I always know when I turn up to the pool/park/gym I know what im there for - it also means I dont waste time as I do what Ive got to do and get out of there (very cool!) .

Ok - Im now off to what is meant to be a 3 hour meeting... play nice til I return ok?