Ken Axford's Group - closed and killin it!!! (Page 8)

I'll let Ken answer the bulk of the cycling question.  My understanding, though, is that the best cadence for lactic acid removal is similar - 90's - regardless of gear.  Of course for race training, it probably makes sense to work in slower cadences, hills, etc., too.

Yes, my workout yesterday was a brick, though I guess I'm not thinking of it that way right now.  I'm just trying to do all my workouts at the gym in the morning to make sure I get them in.  Once they start getting longer I'll have to do an evening workout, too, most days - by then there'll be more light and maybe less ice! 

Time to work. Have a good day everyone.  You guys are awesome!

Amy, don't worry about too many things with the swim right now. Just enjoy the learning process as much as you can and trust that it will get you there. I have to second what Terry said about sort of planning on the first open water being a doggie paddle and being okay with that.  Mine sure was - only about that last quarter of it did I relax and start to get my balance and rhythm. 

I'm realizing how much the vision thing affects me psychologically (panic, which of course affects breathing, etc) - my first swim I tried to keep my eyes open, and for some reason just seeing that I couldn't see was worse than having my eyes closed. I've also noticed the panicky thing when I swim (or scuba dive) without my contacts or when my goggles start leaking.  Don't know if this is true for everyone, but probably something I should try to work on.  Anyone have suggestions on how to do that?

Sometimes ya need quality and sometimes ya just need something that'll do the job for a year or two...  Enjoy your new toys, Amy!

Amy,

Good for you!  You didn't do too much damage in my opinion.  Those all sound like fun (if not good) investments to me

Terry

Yeah, Im kind of an extreme shopper- keeping it under $100 was pretty good for me.........

Amy, great question about cadence:

 short answer - 85-95 RPMS.  count each time your right foot bottoms out during the pedal stroke)

That being said, there are many athletes who are outside of this range, but the majority will be right in there.  As an example, one of my best friends is a strong cyclist with huge legs for his body size.  He has much more power during each pedal stroke and maintains 75-80 RPM's.  I have skinny legs that push much less power, therefore I find that a higher cadence is more effective for me at about 90-100RPM's.  You can find out what works best for you over the course of the next three months.  periodically play with your gearing and cadence.  After a good warm up, keep your heart rate steady in your zone and play with the gearing to maximize speed.  After each gear change, maintain your cadence for at least 2 minutes allowing your heart rate to adapt and stabilize.

okay, thanks, Ken. Now, is there any other way to measure this other than actual countin of your pedal strokes? Looks like the computer I bought only meausres:

I'll second Sandi's comment on enjoying the learning process.  There is always so much to think about while swimming that you can make yourself crazy.  If you're overwhlemed, just pick one thing to work on during each swim.  Swimming with your eyes closed is a good way to find imbalances, but you don't need to keep your eyes shut for your whole swim or anything.  Maybe practice with just 2-4 strokes at first and build from there.

 Open water practice is ideal, but not always practical.  Plus it can't replace the feeling of race day since you have bodies all around you.  I think great practice is to get in a lane with one or two other swimmers.  Friends are ideal for this because you can use them.  You can swim right behind them, right in front of them, right next to them, etc.  Good practice getting used to swimming with others very close to you.  Like Terry said, the more you can relax and have fun, the better off you'll be.  You guys are all so dilligent, I know you will each see your times improve dramtically over the course of this season.  Enjoy it. 

on that note:  time trials are a great way to measue progress.  pick a distance of 250 yards or greater and go.  (I use 500 as my time trial)  It's fun to test yourself every month or two and see your improvement.

not with your computer, no.  Your computer would need a cadence option which has a seperate sensor that attaches to your crank arm and registers each pass.  it's pretty easy to count your pedal stroke.  If you want to be quicker about it, you can count for 6 seconds and add a zero to it.  that's what I do to get a rough idea of where I am.

I just looked at your options again and got super jealous that you have a power meter.  I would love to have one, but can't bring myself to drop the change yet.  That is a great tool as well to see power improvements as your legs get stronger.

Well, I bought it on ebay for 30.00 and it's probably junk- don't get too jealous yet.

 How often during a ride would you check your cadence?  Any idea?

 not to be vague, but check it as often as you want or feel you need to.  Since you are just starting to really get a feel for your cadence, I would check it every 5 - 10 minutes and adjust as needed to keep you in that 85-95 RPM range.  As your season progresses, you will eventually be holding that cadence without thinking as it will feel natural.

Actually, that's not really vague- it's a pretty helpful answer. That's why I'm here- I'm really not good at this yet. I need the baby steps spelled out for me!!

who's the new pretty lady in our group???

 nice to put a face with the postings.

Hey everyone...

Cool new toys, and great deals. Great advice on cycling cadence. Gonna  try counting the next time i get on the bike. The only thing thugh for me is getting used to the gears. It's probably just a matter of getting used to. Always end up going up or down too fast or too much to soon and having to catch up or struggling to push more.

Well, it's a rest day today so probably only a short swim. You all have a good weekend! 

 Yeah- only took me 3 weeks to figure out how to put a pic on my avatar. It oughta be 2012 by the time I figure out the bike computer.

Hey guys!  Happy Saturday!

Amy, I'm glad to see your smiling face! 

Well... I'm sorry to report that I did not go to the race today.  Lots of reasons, but no really good excuses   My co-worker who had signed up with me backed out yesterday.  She's fighting a cold too.  Also, when I went to sleep at midnight last night (also another reason), it was supposed to sleet and snow.  Turns out that it has been perfectly dry here so far this morning.  As the race was scheduled to start, I was wishing I was there

So, I'm regrouping, getting some chores done and will head to the gym before my niece's one-year-old birthday party late this afternoon.  I NEED to get a run in so that I can enjoy a VERY small piece of cake if I choose to.

Catch you guys later! 

I just had a great run (for me).  I ran for 30 minutes straight while keeping my hear rate at or just under 160.  It's been a long time since I ran for 30 minutes straight (sad, I know).  I also do not ever remember my heart rate staying consistent (other than high 160's/low 170's) while running.  So, for me, that's a small accomplishment.

I made a mistake today.  I roasted some pecans to take to my NY co-workers.  Instead of putting them in a bag and getting them out of easy reach, they have been on top of the stove.  Toooooo easy to grab a few here and there.  The damage wasn't too bad, but it's amazing how many calories are in those things!  So, now they are bagged and out of easy reach.

Now, I'm off to get ready for a birthday party

Terry- sorry that the race didn't pan out. On to your next challenge!

I just came back from japanese AGAIN- this time with my kids. Ended up buying a Blackberry after dinner. Not sure if I like this Blackberry Pearl- buttons are soooooo tiny.  I have 30 days to decide if I like it...anybody have one?

 Also bought a "Stick" for rolling on sore muscles- it is AWESOME! Run, don't walk, to get one.

Figured out the Nike + iPod- it's pretty cool for $29!  I liked being able to see my pace as I was running.  Ground was snowy and a little mushy- it's hard to run in that....like sand! I really need to take a day off-- haven't had one since 1/17- but I know I have to leave for work way early on Monday so that will have to be it. Gonna ski in the am with the fam and then ditch them at the mountain at noon and come  back to town and swim.

Terry, congrats on your great run.  It looks like you're making a  lot of progress with it.  I still have yet to figure out what's normal for my HR when running...   Amy, I envy all your toys!  Thanks for posting the picture.

Well, I think I'm feeling better tonight, after skipping the aerobic workouts but climbing yesterday and ski patrol today, against my better judgement (had obligations to others).  Both pretty powerful strength workouts!  My toboggan training in ski patrol started today - a bit challenging on telemark skis, but easier with the toboggan than I expected.    At the climbing gym in Boulder yesterday, a guy next to us took a fall from the top of the wall - about 30 ft or so - broke both ankles, back pain, and going into shock when we got him on the ambulance.  I hope he's okay.  Kind of a reality check about how easy it is to fail as a belayer (his belayer dropped him on a lead fall). 

Back on schedule tomorrow!

How scary and how mad would you be at your belayer !!!!  I'm sure at a climbing gym there were plenty of anchors on the way up.  no excuses there. 

Hey guys and gals!  How is everyone???

Sandi, that is really scary!  I hope the guy is okay too   I'm glad to hear you are feeling better again.

Amy, I need you to explain Blackberry pearls.  You bought one at a Japanese Restaurant?  I have no idea about those.  Obviously, I don't have any.

Well, I have had an interesting evening   As you guys know I'm in NYC this week.  Today, I figured out that my gym has a location here in "The City."  So, I figured out where it is and trecked over there tonight.  Well, this was an experience for me!  I was totally intimidated by all the people, equipment, mirrors, three floors, the locker room (I literally almost went into the Men's)  and the whole scene in general.  I finally found the women's locker room, waded through all of the people there, opened about five lockers before I found one that was empty, dropped my coat, gloves, etc. and hoped that no one would find the $20 I left in my pocket.  I made my way to an empty treadmill and very thankfully put on my iPod.  Once I got going and relaxed a bit, I enjoyed the GREAT people watching!  LOL  I have to say I am VERY thankful for my little Woodstock, GA Gold's Gym

I've done pretty well eating today... oatmeal for breakfast, salad and swordfish for lunch, and Lean Cuisine for dinner (in the microwave right now).   It's sad that I'm eating a Lean Cuisine in New York City, but honestly there are SOOOO many temptations out there, it's just safer for me.  Besides, no guarantees for tomorrow night and I did have a very yummy piece of cheesecake as an afternoon "snack." 

I hope you guys are all having a good week!

Terry