Beer Drinker Appreciation Society (BDAS) - Open (Page 80)

More like 15 kilometres per hour. At 15mph you're definitely getting Aero benefit from riding on them. You don't have to pedal any harder if you've adapted to the position. You are a triathlete, which means you should be spending your time riding in the aero bars as often as possible even if you're riding too slow to get the aero benefit. Your musculature needs to adapt to the position. Consider excellent climbers in the Tour de France. They have roughly the same FTP as GC guys and TT specialists. Both Quintana and Froome produce similar power for 20minutes but Froomey is a better TT because spends a lot of time training that area. Another example. One of my teammates is a through and through climber. His FTP is 350 watts. Mine is 320watts. Up hills he wrecks me. In TTs I can wreck him. Why? Because in a TT he can only produce 300 watts for a 15km TT. I however can produce my full 320 watt FTP for 15km because I've spent so much time riding on the aero bars whereas he spends almost none. 

Again, you are a triathlete. A bike racer needs to have a lot of out of saddle power to accelerate up climbs and blast over short punchy ones in order to stay with the group and respond to attacks. Bike racers have the benefit of being able to recover in the draft once over the climb. Triathletes need to maintain a steady tempo effort in order to best make use of their effort over the duration of the course. You can't ease off the pedals over the crest so you don't want to be gassed when you get there. Riding out of the saddle does produce more power but it also fatigues the muscles quicker and it will destroy your legs for the run. Sometimes on long climbs or very steep climbs you need to get out of the saddle to change things up but it should never be the basis of your climbing strategy. 

It's also not just a triathlon thing, Bike racers spend a lot of time climbing in the saddle so they can hang on to that as long as they can before they have to get up because they also know how much it takes out of the legs. And climbing out of the saddle doesn't make you better at climbing in it. The pedalling style and muscular effort is radically different. 

I'd really love to come visit you and go for a ride with this guy just so I can blow past him up a climb seated on my TT bars.... :P maybe even shoot him the famous Armstrong look... 

(Im a little grumpy right now, I sheered my derailleur hanger off last night after a crash. Not even as a result of the crash. My di2 rear derailleur went into crash lockout mode and I just needed neutral support to reset it because I forgot how. Instead they went at my bike with screwdrivers and screw up the limit screws which then sent the derailleur into the spokes. Stupid neutral support).  

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6 AM swim, 2300 SCY..  Main set was a 1K threshold ladder - a really good race prep set.  It's 25/50/75/100/150/200 then back down, all at or below target race pace, rest intervals are the previous interval length divided by 10 in seconds, so after the 25 you rest 3 seconds, then 5 seconds after the 50, etc.  Was really happy I could hold 1:45 or better throughout.  And the pool was almost empty this morning, which was a plus since my last two swims have been when the pool has been packed with non-swimmers.

Will try to get in another Z2 ride at lunch today - still taking it easy on the bike to make sure the knee doesn't flare up again.

What he said. One thing you can do is limit your carb intake between sessions (and also during the ride) and fuel solely on fats and proteins (nuts, seeds, peanut butter, yogurt, avocado, lean meats etc.). It will inhibit glycogen replenishment, which also means you won't recover as well, but it will better simulate the effect a long 6 hour ride will have on your body. This is assuming you're riding at the endurance (zone 2) effort. Don't starve yourself of carbs if you're going to be doing higher intensity efforts. 

Annnnnd done.  60' but actually pushed a bit into Z3/Z4 sweet spot area.  I'm fiddling around with my seat position after replacing my old one (the OEM which was falling apart).  I might get around to posting a pic or video for some fit advice - but I'm a little technologically challenged. 

Just finished up my run for today. I went to a park in town I'd never been to before, got a bit turned around, and didn't end up doing the longer path I'd intended to. I think I can live with it though, given that it was over 90 degrees and far hillier than I'd expected. But now that I know where all the hills in town are hiding, I plan to back on a regular basis (just maybe not in the middle of the afternoon).

I was on the bike yesterday and fit in both a short run and ride on Monday. My conditioning is gone, but it feels good to be back out there again, following a plan, and working up a sweat. I hadn't realized just how much that job was dragging down other aspects of my life, until I was done with it. 

With two weeks until my first triathlon of the season (sprint w/ long swim and bike) I finally made it out for a decent bike ride (20 miles). Wow did my legs feel it and my back is not used to aero any more. As it's been said around here: "bike training makes for a better run, but run training doesn't make for a better bike" and my focus on long runs this year is a shining example of it. On the swim side of things I'm feeling confident but slow as my troublesome shoulder is being less so.

On the topic of beer, I had an incredible beer over the long holiday weekend. My friend got me a bottle of Ace of Spades and it was amazing. Even with a super high IBU the hops were complex and not overpowering. Highly suggested for any hop lovers!

Morning Bikram Yoga, looking at a lunch treadmill jog - it's like 96 out here today and the "real feel" is like 108, so I'm not even thinking of swimming outside today.

We sell the Endurance Tap gels at our shop. I haven't tried them yet but they look good. From what I can tell it's just maple syrup in gel format. 

You're still in post-HIM bliss, so no apologies necessary.  Nice job on looking for another race, that'll jump start everything again.

Again, I think our resident cycling specialist could provide more detail, but I would never max out my tire pressure.  By doing so you're creating a damn rough ride and also (in most cases) more rolling resistance.  I have a sweet spot of 105 on the front, 110 on the back, and then I'll adjust for road conditions.  I'm just shy of 200 lbs (which matters, lighter cyclists don't need as much air pressure - probably an over-generalization but that's the basics).  Different tires and tubes act a little differently, too - you just have to experiment a little and see what's comfortable and fastest, or the best combination thereof.