Penn State's mentor group - CLOSED! (Page 80)

2010-07-02 12:54 PM

in reply to: #2769226

Expert

937

Subject: RE: Penn State's mentor group - CLOSED!

Pushed it a little harder on the bike this morning and averaged 20 mph but then my legs felt it on the run of my brick. I learned that I pushed too hard on the bike. Need to find my good balance between speed and fatigue.

2010-07-02 4:51 PM

in reply to: #2957436

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Kath2163

2010-07-02 5:08 PM

in reply to: #2958946

Expert

943

Highlands Ranch, CO

Subject: RE: Penn State's mentor group - CLOSED!

Ok, I am bringing up an old topic but just have two question

I have two cassettes now for my bikes. 11-25 and 12-27. I love the extra climbing gear but miss the 11 gear. I would love to have something like an 11-27 or 11-28 on my tri bike for my next race(currently the 11-25 is on it). Is that even possible? I have Shimano components. If it is possible, do I lose to many "middle gears" (don't know the terminology) to make it worth it?
Thanks!

JoshKaptur

2010-07-02 5:57 PM

in reply to: #2958971

Master

3546

Millersville, MD

Subject: RE: Penn State's mentor group - CLOSED!

Kath2163 - 2010-07-02 6:08 PM Ok, I am bringing up an old topic but just have two question

SRAM makes an 11-28 cassette that is compatible with Shimano 10 speed components:

http://www.trisports.com/sram-og-1070-openglide-cassette.html

The gearing skips are as follows:
11, 12, 13, 14, 15, 17, 19, 22, 25, 28

Depending on the size of the arm of your rear derailleur, you might have trouble... but not likely. Any bike shop should be able to tell you.

2010-07-03 5:44 AM

in reply to: #2769226

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GRB1

2010-07-03 11:10 AM

in reply to: #2958971

Expert

640

Sun Prairie, WI

Subject: RE: Penn State's mentor group - CLOSED!

Kath2163 - 2010-07-02 5:08 PM Ok, I am bringing up an old topic but just have two question

I have the 11-28 SRAM cassette, works great for me. I also use a 53/39 up front. If I remember correctly you have a compact up front. But to be honest I rarely ever touch the 11 tooth cog. I wish I could get a 12-28.

Edited by GRB1 2010-07-03 11:11 AM

2010-07-03 3:58 PM

in reply to: #2769226

Master

1471

Dunedin

Subject: RE: Penn State's mentor group - CLOSED!

Had planned on joining a friend for a 6 hour HILLY ride today but bailed on the last 2 hour loop. I wanted to push my pace and not make stops, but it backfired a little. I was so tired, crabby and sore that I didn't think I'd get much out of another 2 hours in the saddle (s'pose it could have helped with cardiovascular something or other?).

So, it brings up a question...

How on Earth is it possible that climbing a hill slowly impacts your average speed like whoa??!!! Last week and this week I saw 18-20 mph on my Garmin waaaaay more than I saw under 10mph on it from the climbs. So, for example, today I really thought we'd average over 16 mph for our 65 miles because we were hitting descents at over 30mph (somehow my Garmin says my max speed was 43mph, but I highly doubt it). But, there were some hills where we were going 6mph. I don't get it. Is it because we're only going 25-30+ mph for a few minutes and it takes longer than a few minutes to climb the hill? Still... on the flats we were cruising (for me, anyway, I really am terrible on the bike). I looked down on our first loop and we were at 18 mph for a really solid chunk of time on a flat back road.

Also, my other question is what to eat on the bike that is REAL food with substance? Clif bars, fig newtons and especially gels aren't enough anymore. I used to take in one form or another of solid food every hour, but nowadays my stomach is growling and gnawing at itself every 45 minutes. I plan on packing a pb&j for my bike, but I feel like I could eat several of those during a 112 bike ride..and still not worry about overeating before the run. (The hunger may also result from not eating enough before the ride...I have a history of being starving at the end of the race despite keeping on top of kcal and fluid during the race... seems like I fall in the group of folks who should get up to eat a big meal 2-3 hours before the race, but the idea of waking up at 4am just to eat kind of...sucks!).

TIA!

2010-07-03 4:25 PM

in reply to: #2959885

Subject: ...

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kenj

2010-07-03 4:56 PM

in reply to: #2959885

Pro

5123

Canandaigua NY

Subject: RE: Penn State's mentor group - CLOSED!

WittyCityGirl - 2010-07-03 4:58 PM Had planned on joining a friend for a 6 hour HILLY ride today but bailed on the last 2 hour loop. I wanted to push my pace and not make stops, but it backfired a little. I was so tired, crabby and sore that I didn't think I'd get much out of another 2 hours in the saddle (s'pose it could have helped with cardiovascular something or other?).

So, it brings up a question...

How on Earth is it possible that climbing a hill slowly impacts your average speed like whoa??!!! Last week and this week I saw 18-20 mph on my Garmin waaaaay more than I saw under 10mph on it from the climbs. So, for example, today I really thought we'd average over 16 mph for our 65 miles because we were hitting descents at over 30mph (somehow my Garmin says my max speed was 43mph, but I highly doubt it). But, there were some hills where we were going 6mph. I don't get it. Is it because we're only going 25-30+ mph for a few minutes and it takes longer than a few minutes to climb the hill? Still... on the flats we were cruising (for me, anyway, I really am terrible on the bike). I looked down on our first loop and we were at 18 mph for a really solid chunk of time on a flat back road.

Also, my other question is what to eat on the bike that is REAL food with substance? Clif bars, fig newtons and especially gels aren't enough anymore. I used to take in one form or another of solid food every hour, but nowadays my stomach is growling and gnawing at itself every 45 minutes. I plan on packing a pb&j for my bike, but I feel like I could eat several of those during a 112 bike ride..and still not worry about overeating before the run. (The hunger may also result from not eating enough before the ride...I have a history of being starving at the end of the race despite keeping on top of kcal and fluid during the race... seems like I fall in the group of folks who should get up to eat a big meal 2-3 hours before the race, but the idea of waking up at 4am just to eat kind of...sucks!).

TIA!

This morning I lost 1 mph average on the return riding hills (on purpose) and going into a slight (not on purpose) head wind. Looking at the current MPH is a misleading indicator of how you are doing.

On the nutrition side (like I should be giving you advice) you need to get up and have breakfast before these long workouts. 90 minutes or so should be plenty of time, you might get away with 60 minutes for a bike workout, but you can't start a 6 hour workout on an empty stomach just to get the extra hour of sleep. An hour, maybe 2 hour workout you may get away with it, but not any longer.

For iron man training and racing you really need to start with a full tank!

2010-07-03 5:01 PM

in reply to: #2959930

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2010-07-03 5:26 PM

in reply to: #2769226

Expert

937

Subject: RE: Penn State's mentor group - CLOSED!

Went out and got a new rear tire and tube last night. Was tired of changing tubes almost every time out. I went with the Continental Gatorskin and a Bontrager tube. It was a pain to get the new tire on the rim so I hope I don't have to change it any time soon. I also got a patch kit to bring on the bike so I can fix flats while I'm out.

Watched the Prologue of the Tour de France this morning and it's one of my favorite times of the year. i love watching to Tour and now in HD it's even better. What an amazing event and beautiful scenery.

Need to do a 30 min run and 39 min swim today. My energy level seems low today but I need to start to increase my speed on the run so I'm going to start to increase the pace slowly up and past 6 mph. My swim is staying about the same and I'm just trying to maintain that while I stay run focused.

Also, this is our 100th page of posts.

Kath2163

2010-07-03 5:45 PM

in reply to: #2769226

Expert

943

Highlands Ranch, CO

Subject: RE: Penn State's mentor group - CLOSED!

Josh and Greg,
Thanks for the response. I have decided to put the 12-27 on my tri bike for the upcoming race (BIG climb) and then put the 11-25 back on for the rest of the season.

I finally got a work out in today after a week of basically doing nothing due to dental surgery #2.
I still can't swim or run (running makes my face throb which just increases the swelling) but I did 15 minutes on the rowing machine, half hour on the Stairmaster, 40 minutes on the eliptical and 25 minutes of weights. Certainly not the ideal training day but better then nothing. I am going to Boulder tomorrow to ride next weekend's race course as well as do a loop of the 70.3 course. I have heard about many people walking their bikes up the famous Old Stage Road hill during the race and I don't plan on being one of them. I plan to know what I am in for and make sure I can get up the thing on two wheels and not two feet.

(hence the 12-27)

2010-07-04 9:08 AM

in reply to: #2959936

Master

1471

Dunedin

Subject: RE: Penn State's mentor group - CLOSED!

PennState - 2010-07-03 6:01 PM

well said. Also, a slice of cold pizza 10 min before a long ride is not usually a good idea

Do you mean the pizza itself was a bad idea or waiting 10 minutes before the ride?

When I was up at LP for our training weekend we stopped halfway through and I chowed down AT LEAST 2 pieces of pizza and it was the most amazing pizza. Ever. I can handle the fat and the grease. For some reason I just do better with real food. I just do the gels and bars cause "everyone else does it". Except on the run. I go as fluid a consistency as possible. But, I swear that on the bike I could eat a Chinese buffets worth of food and feel fine!! =)

I actually talked with my training buddy about how to get pizza in my special needs bag.

2010-07-04 11:28 AM

in reply to: #2769226

Expert

937

Subject: RE: Penn State's mentor group - CLOSED!

First off, Happy 4th of July everyone.

I did my hour and half ride this morning and it was so good to get back on the road this morning. I took care of my tire flatting issue a put new brake pads and lubed my chain yesterday so it was a pretty enjoyable ride. I really tried to push the hills this morning and my thighs felt it but I need to get better on hills. Started to add nutrition into my bike riding this morning but I think I need to try out some different mixes to find one that I like and works for me. Any suggestions? Also should I keep one bottle of nutrition drink and one water?

I still have a 30 min run and 30 min swim today to make up being lazy earlier in the week. I just want to get my hours in for the week.

Hope everyone had a productive weekend and only a few more weeks for you IMLP people.

furiousferret

2010-07-05 1:13 AM

in reply to: #2769226

Master

2404

Redlands, CA

Subject: RE: Penn State's mentor group - CLOSED!

So my leg is pretty sore today after Friday's run. I went on a group run and a guy who usually runs 7's said he'd run with me since we were the only 2 guys in the group. Suffice to say I pushed myself a little to hard (even though it was only a 9:30 pace). With the guy looking bored at how easy the effort was and the course being half hills I pushed harder than I should have and my legs were pretty tired from it.

2010-07-05 6:24 AM

in reply to: #2769226

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kenj

2010-07-05 6:53 AM

in reply to: #2769226

Pro

5123

Canandaigua NY

Subject: RE: Penn State's mentor group - CLOSED!

I ran a local 5K yesterday. No PR, but a good run none the less. Good opportunity to realize how training in the low humidity of the south west has left me with a little acclimation to do this week!

BTW, happy belated 4th everyone!! I guess since we are off today, maybe not so belated!

As for you LP guys, since I will be in the 2nd week of IM training when you are finished, I hope you all still stop by here!

Edited by kenj 2010-07-05 6:56 AM

furiousferret

2010-07-05 4:27 PM

in reply to: #2961291

Master

2404

Redlands, CA

Subject: RE: Penn State's mentor group - CLOSED!

PennState - 2010-07-05 4:24 AM Sorry I was away during the holiday. Well here are the issues: 1. LP is 20 days away! 2. I have one more week of high volume training. 3. What topics does the group want to discuss?

What about fatigue?

I had a pretty interesting week where I felt tired all the time. I don't think it was from training, I don't really know what it was from.

When do you ignore fatigue and train through it and when you take extra time off?

calimavs

2010-07-05 5:12 PM

in reply to: #2769226

Extreme Veteran

610

San Francisco CA

Subject: RE: Penn State's mentor group - CLOSED!

Hi everyone. Hope you all had a nice long weekend, happy belated 4th of July!

I'm now less than two weeks out from the Vineman HIM and am starting to get a bit nervous. My foot is still bothering me now, two weeks after the first sign of pain after my 10 miler. Since that run I've been taking it easy and have only actually run 4 miles along with some water jogging. I have a doctor's appointment on Wednesday to try to figure out what is going on since the pain moves from my arch to my ankle and back again.

At this point I'm starting to worry about the loss of run fitness since I haven't been running, and how it will impact my race. I figure it is probably better to go in a bit undertrained and not badly injured, rather than trying to push through the run training while making my foot worse. Have any of you had experience with anything similar?

2010-07-05 5:46 PM

in reply to: #2962010

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2010-07-05 5:47 PM

in reply to: #2962067

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2010-07-05 9:40 PM

in reply to: #2962067

Master

1471

Dunedin

Subject: RE: Penn State's mentor group - CLOSED!

I had foot (feet?) problems last year before my first HIM. Ken said take the time off, you won't lose the fitness and he was right! I believe the two full days before the race I did no running. Can you go aquajogging?

calimavs - 2010-07-05 6:12 PM Hi everyone. Hope you all had a nice long weekend, happy belated 4th of July!

I'm now less than two weeks out from the Vineman HIM and am starting to get a bit nervous. My foot is still bothering me now, two weeks after the first sign of pain after my 10 miler. Since that run I've been taking it easy and have only actually run 4 miles along with some water jogging. I have a doctor's appointment on Wednesday to try to figure out what is going on since the pain moves from my arch to my ankle and back again.

At this point I'm starting to worry about the loss of run fitness since I haven't been running, and how it will impact my race. I figure it is probably better to go in a bit undertrained and not badly injured, rather than trying to push through the run training while making my foot worse. Have any of you had experience with anything similar?

2010-07-05 9:42 PM

in reply to: #2769226

Master

1471

Dunedin

Subject: RE: Penn State's mentor group - CLOSED!

Here's an interesting question...

There's an air pollution alert from 10am to 10pm tomorrow! Lots of ozone. No strenuous activity outside. Never heard of such a thing before. Triathletes can ignore the warning, right?! =)

2010-07-06 12:56 AM

in reply to: #2962410

Expert

937

Subject: RE: Penn State's mentor group - CLOSED!

WittyCityGirl - 2010-07-05 8:42 PM

Here's an interesting question...

There's an air pollution alert from 10am to 10pm tomorrow! Lots of ozone. No strenuous activity outside. Never heard of such a thing before. Triathletes can ignore the warning, right?! =)

We have these all the time in AZ and I never hear any athletes having issues with the air. i think it mostly bothers people with breathing and asthma issues.