Asphalt Junkies Spring 2013 - Closed (Page 79)

I think we all have a little OCD in us to do what we do.... I find that I like to swim at the YMCA, but all my indoor workouts are actually done at a nearby gym, not the YMCA. Why am I paying for 2 memberships.... I don't know.

I do a lot of treadmill runs and try to run on random setting or at least on a 1.0 grade minumum. Because of this, I feel like I build mental grit from logging mile after mile on the darn thing, especially when I see other folks come in, get their treadmill work done, hit the weights, get a shower, and leave.... all the while I am a hamster on the darn dreadmill the whole time. I also use dreadmill to work on negative splits. I have found I can maintain a faster, short run and a quicker pace than if running outside.   

HOW SORE IS TOO SORE? WHEN TO TELL IF I REALLY NEED TO REST?

Okay, I am ridiculously sore from head to toe. I ran a 46 minute tempo run on Tuesday morning and then I hit legs and shoulders hard (lifted as heavy as I could). Swam a short 20 minute swim at lunch and ended the day with a slow and easy 2 hour bike ride on the trainer. On Wednesday, I did a 40 minute swim at lunch and then hit the gym after work for a 1 mile warm up run and then hit back and biceps as hard as I could.

This morning, I could barely get out of bed when my 4:45 a.m. alarm went off. I almost skipped my morning swim - long, easy 70 minute swim. My husband encouraged me to go swim.... this is the first time he has ever kicked me out of the bed and told me to go work out (kinda awesome). I got up and went to the pool. Took about 15 laps to get warmed up and had a long swim, but did not cover the distance I hoped to. When I got out, I could feel all the soreness again.

In general, I feel really good, I don't mind feeling sore... makes me smile to know how hard I am working my body.... but, am I being counterproductive to keep pushing when I feel this sore? Do I really need to give my body more rest?

You need to rest, not necessarily doing nothing but walking, the swim was great but it took a lot of calories.  If you want to do bike later on make it just a spin session and not to long.

You are doing great!

Jonathan - yes, I'm in for Pumpkinman 70.3.  Maybe we can have a little friendly competition.

Jeff/Dina – In terms of bike training and long course - this seems like a controversial topic right now. I know the current hot trend is for even IM athletes to replace the typical massive volume with high intensity intervals.  My current thinking is to spend more time at just under threshold, since I can hold that intensity for a long time, but still use hills as my “strength” training and interval work.  I can’t wait to get outside on the road though.

Tracy – That road bike pic looks quite cramped to me as well.  Pictures that would help are with your crank arm fully extended, so in a line with the seat post basically.  This isn’t necessarily the straight down position.  Essentially, it’s good to see both legs at the fully extended position, and ideally in a moving pattern, not a static shot.  So a short video of a few pedal strokes is best.

Jennifer – I think you’re fine to do some work if you’re just “sore”.  At a minimum get moving and see what it feels like.  Often much of that soreness goes away once you get warmed up and the muscles are being used.  Don’t keep pushing day after day if there’s no recovery and you keep getting more and more sore and especially more and more tired, but don’t be afraid to push a little when your muscles are uncomfortable.

I run slower on the treadmill at a higher heart rate than outside.  I’m not sure if it’s the heat inside versus outside, or the boredom, or what.  I also totally agree that treadmills are all quite different in terms of actual speed.  I use a foot pod calibrated while I run outside, and the indoor treadmills will vary ~20-40 seconds/mile.  So that could be part of the issue too.  When indoors, I think it’s best to run by feel and heart rate.

Thanks for the feedback Warren & Karl. I am visiting the chiropractor this afternoon and will be resting for the remainder of the day. I am planning on running 6 miles in the morning and doing a 20 minute chest n tri session at lunch tomorrow. Saturday I am run/walking a 5k with my kiddos in a double jogger and Sunday will probably be a full rest day  (maybe.... bike trainer and Jorge might be calling my name). 

The bank thermometer by the YMCA said it was 31° this morning. I can't help but think it might have just been your shoes. Light, airy breathable running shoes will let lots of air in. I could be totally wrong. Thank goodness this is not a regular concern around here.

I read a short article last year about what happens to our body on a 30 minute run, it's a very basic article, but I did take away some info from it, maybe it will help you - http://www.womenshealthmag.com/health/running-body

Jen, sounds like you are describing just the typical DOMS pain from your resistance training.  As long as you aren't referring to tendon/joint pain then you can just suck it up and do all of your typical endurance training!

But my rule of thumb for strength training is to never hit a muscle again with weights until the soreness from the previous workout is gone.

BTW, there is nothing counterproductive about your soreness.  It's good.  It shows that you've been inconsistent with the strength training!

Sorry Karl, I just can't relate.  My feet never get cold at those temperatures as long as I'm running.

I don't know if there is enough room in those shoes, but if there is, add a 2nd pair of socks on top of your usual running socks.

Tracy, for current pictures there are 3 that would be good to see.  They are all from the side and with your hands on the hoods.

1) side view with camera-side pedal at top of the stroke

2) side view with camera-side pedal horizontal on downstroke

3) side view with camera-side pedal at bottom of the stroke

If your position is anything close to the pic you showed, then you are right that you are 'slow' because you are catching so much wind.

I understand the feeling of the hips being closed off so that it hurts power (in my case it hurt BREATHING which hurt power).

I think we can fix this.  You may be best off getting a new bike to fix it, but it's also possible that we might be able to fix it on your current road bike.

In addition to seeing those pics on your road bike, how about 1 of you on your TT bike that fits well?  I'd like to see one with you in the standard riding position (elbows on arm pads) and pedal at bottom of the stroke. 

You are right to be looking for the same hip angle on both bikes.  I think that translates your road bike training to the tri bike the best.

Thanks Jeff... knew I could count on support here to keep going... LOL. No joint  or tendon pain, just muscle soreness. Looking forward to my Friday morning run and lunchtime chest & triceps session.   

Warren that is exactly what I have been doing. It's sort of funny that I feel like I am running faster but at a lesser effort than outdoors. I can see that by my HR. In any case I do appreciate everyone's feedback. I also agree with Samantha about mixing it up and running at different inclines and speeds. That was one of the reasons I picked up the iFit module. I can run all different types of courses and I figured that will keep me challenged and hopefully interested. To me the treadmill is no worse than the trainer for the bike. I find both build mental toughness.

Alrighty!  I'll get those pictures.  My friend is going to video me on the trainer tonight.  I'll do the same thing on my tri bike in a couple days.

I was totally wrong about my saddle position on my road bike.  It is just a little forward of center.  There is tons of room to move it in either direction.

Thank you sooooo much! 

Here are a couple of pictures of me on my tri bike before I took one of the spacers out.

Foot at bottom of pedal stroke

Foot at 9:00  (I put a piece of tape at the head of my femur in this picture.)

Cool...guess what?  If you had road bars on that bike and the drops were right where your hands would be if you straightened your arms....you'd have a very good road bike position. 

I say on the drops because that's what I would call an aggressive racer position on a road bike...so you would ride this way on your road bike (in the drops) when in front pulling a pace line, or on a breakaway, or descending.  Then when tucked in the pack you would rise up a few inches from there to be on the hoods.

Here are the lines...we can measure your angles by holding a protractor up to the screen. 

95-98 degree hip angle?  (but you did say you've removed a spacer).

(Tracy Tri Bike 3.jpg)

By the way, how would you like to be another 1-2 minutes faster for each 10 miles ridden in your Time Trials?  Lower your aerobars more.  You should get your collar bones about level with your seat.  It can be really hard to get comfortable in that position, but it would be faster if you don't lose power.

Wow!  I love the lines you drew!  Thank you!  I've been wanting to lose another spacer.  I'm super comfortable on it so I don't think it would be a big deal.

I got some pictures and a video on my road bike.  I'll post it later on Friday.  I have my suspicions on what needs to be changed.  I'm wondering if you'll think the same thing.  I won't sway your opinion, though. 

I had a long conversation with my favorite mechanic at my LBS today.  He wishes he had one of those cool bike fitting thing-a-ma-gigers.  He's ready to help me dial in my position on both bikes.  My LBS rocks, big time!

Tracy, if you haven't already read this article I suggest you do.  It will be a good way to understand the goal of tri bike fit.  And as a result, it implies what you want in a road bike fit.  I know your tri bike fits well, so we may just work backwards from that to your road bike...

http://www.slowtwitch.com/mainheadings/techctr/bikefit.html

Then, as a weekend project, get your husband to help you carefully take all the measurements needed for this bike fit calculator: http://www.competitivecyclist.com/za/CCY?PAGE=FIT_CALCULATOR_INTRO

It would be interesting to take their TRI bike recommendation with your measurements and see how it compares to your B2 that we know fits well.  But I think it will be a great double-check for us in what it tells you about your recommended road bike fit.

And it looks to me like this page holds all of the geometry specs for your B2.  I reference this because I think it's already pretty close to a good road bike fit for you also.  (lucky!) and these values may help us locate a suitable road bike frame for you if your current one won't work out.

http://2011.feltracing.com/South-Africa/2011/TT-TRI/TT-TRI-Series/B2.aspx

Happy Friday everyone!

Tracy & Jeff I am enjoying the bike photos, diagrams and discussion!

I started the day with a 6 mile run on the trail while the sun was rising. 27 degrees, no wind, sunshine on the frosted trail and the puppy running by my side - that is my happy place .

Now if I could just get rid of this blasted headache .

Karl I was thinking of you on this run because of all the clothes I wore. I had on an Under Armour base layer shirt, and nike running sweatshirt that has a hood and hand covers, ear warmer head band thing, fleece lined running tights, a pair of thin yoga pants over the running tights, gloves and wool socks. For the 2nd lap I took off the gloves and hood and unzipped my sweatshirt but it takes a lot to keep me warm! That is probably because I run so slow .

I've enjoyed the bike discussion as well. I'm sure I could benefit tremendously if I took a few pics of how I look.

I got in my first long, slow run in two, almost three weeks. I ran 7 miles and felt great, not counting the soreness in my hamstrings and butt from doing a hard leg workout on Tuesday. My soreness meant I ran even slower than usual, but I am gratfeul for NO KNEE PAIN, as in NO IT BAND issues this morning!!! YAY! My body is definitely tired and some friends are talking about mountain biking tomorrow and I want to pass, but not sure that I can.. AAHHHH!

Here are a couple pictures of me on my road bike from last night.  I put the piece of tape at the head of my femur again.

Foot at bottom of pedal stroke

Foot at horizontal

I forgot to get the picture at the top.  I have a video, too.  I'll figure out how to get it loaded soon.

Wow!  Awesome!  Way to go!!!