BT Development Mentor Program Archives » Asphalt Junkies CLOSED AND GETTING OUR FIX Rss Feed  
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2012-07-11 9:49 AM
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Master
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Columbia, TN
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
KWDreamun - 2012-07-10 6:09 AM

IT band is still giving me fits...just a 1 mile run this am and boom it hit...shut me down...  so I got on the stationary bike and rode.  I'm going to an orthopedic next week..unless my son's baseball team is still in the world series... in Mississippi. then I'll have to reschedule.  We are actually staying in TN but playing in MS.

Had a bad storm come thru last night so no swimming for me.

 

Ah, hey I just remembered your IT band problem, so that other thing where I suggest you run more...nope.  Bike!

I've been pretty silent about your IT band issue which is not normal.  I have all sorts of opinions on injury treatment!  The reason is that historically my IT band has always stymied me.  I haven't been able to treat and train through IT band problems.  I've had to stop running.

I had a minor IT issue last year some time that I trained through, but it hadn't progressed very far.

IF a person has any hope of running through an IT band issue it's going to entail a treadmill (most likely).  You probably notice how walking down stairs hurts your IT band.  That's a big clue that you must not run down hills.  And avoid walking down stairs too now that I think about it.  What I did most recently with my IT scare was I adopted a technique when walking down stairs that only stepped down with 1 leg.  My hurt leg stepped first so my good leg was lowering me, then the good leg met the bad leg and I took the next step the same way.  half-speed.

When you step on the treadmill, set your run pace slower than you typically run.  You want your strides to be very short.

If this still bothers your IT band (it probably will) raise the incline of the treadmill to something moderate.  It should be getting steep.  But not overly so.  The very slow pace you set the treadmill to is now no longer easy (but not hard either). 

The IT band runs over a protrusion on the outside of the knee and a bursa there usually avoids friction but when things are inflammed it can't and the IT band 'snaps' over that spot with every stride.  This 'snap' over the protrusion is usually happening just as the knee nears straight extension.  By running slower and going up an incline you will often be able to avoid the knee straightening to the extent that the IT band runs over that friction spot.

Other than that, ice ice ice.  And cycle!  And work on your swim technique.

 



2012-07-11 9:51 AM
in reply to: #4304811

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Master
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Columbia, TN
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
DirkP - 2012-07-10 8:52 PM

I have a report to make.

We have an new Junkie in the group (kinda).  My wife and I purchased a bike for her over the weekend and we have ridden together for the past 3 nights.  They have been short rides of only about 8 miles but she is really excited about riding and I am almost as excited to ride with her.  These have obviously been very easy rides for meas my HR won't even get to 100 BPM and I have a really difficult time even getting my cadence up to 70 RPM's because I have to soft pedal almost all of the time.  But the reward is spending time with Lis and getting to help her through the beginnings of cycling.

The bike we purchased is not what I would have liked to have bought her but it was what she insisted she wanted.  She test rode several bikes and almost all of them were hybrids except for 1 road bike I told her should at least try.  She definitely liked the feel of the hybrids because of the upright position.  She test rode a Trek 7.3, Scott Metrix and Sportster, Specialized Ariel but sttled for a Target bought Schwinn Trailway.  I would liked to have bought her the Trek but she insisted on the Schwinn.  Hopefully she will like riding enough that we can get her onto a better bike in a year or two.

Either way it has been pretty awesome to spend the added time with her and hopefully this is a continuing trend.

Dirk, Get an $80 mtn bike from Target with knobby tires.  It will also weigh 80lbs!  If necessary you can adjust down the brakes so they drag too.  Then you can ride with Lisa and get one heck of a workout.

 

2012-07-11 10:00 AM
in reply to: #4125576

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NH
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

Tracy - you're gonna kill it, but like everyone says be careful.  Definitely don't overdo the electrolytes pre-race.  The best mechanism is exactly as Jeff said.  The body is insanely efficient at maintaining the correct balance, unless you really force it not to.

Dirk - great news on getting Lisa on the bike.  Let her ride the hybrid, enjoy the time with her.  She'll probably migrate to a road bike at some point.  Love Jeff's idea and I may go that route as well.  I ride with Kathy sometimes, and we ride together for the most part, but I take the hills as a opportunity to hammer and then circle back and hammer again.  Depending on the hill I'll get up to three or four repeats.  Then I'll soft pedal with her for a few minutes to rest fir the next hill.  She gets it and has fun with it.

2012-07-11 10:22 AM
in reply to: #4125576

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Master
2327
200010010010025
Columbia, TN
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

Public Service Announcement:

For a long time now I've had pain on the back of my heel.  it's affected both heels back and forth, right now it's the right one.  For all this time I've kept it in check and maintained my running.  I've done this by modifying my running stride so as to keep the calf relaxed as I run and don't really use the calf(achilles) to push off.  This is fine for slower running and for taking care of the achilles but it's leaving out the most important part of the running stride.

I've been running this way for so long now that it occurred to me that it might become a permanent habit much like when your parents told you as a child that if you kept looking cross-eyed too much they would stick that way. 

So this week I've been putting good solid toe off in to my running stride despite any discomfort.  It's actually not bothering me much anyway, which is great. 

The point of this post is just to describe the sensation of good toe off after not using it for so long.  It's a bit like when I first got glasses as my vision had slowly gone near sighted over many years.  It was quite surprising how clear things looked!

I'm allowing myself to run 'higher' now.  Meaning that I'm letting the toe-off push upward and there is more of an upward arc to my trajectory and I travel further with each stride.  I was always extending my toe backwards (flexing the ankle) but I wasn't pushing with it so there was no lift.  This gives me a little bit more time in the air so I'm travelling forward more while in the air.  Don't worry, it's not overdone.  You would think that increased height would give me a harder impact force on landing but it's really not.  everything seems to be smoother.  There's more travel by each joint in the process.  And it's easier!  That's the key here.

I think that an efficient stride needs to utilize the small muscle (calves) to obtain extra distance with each stride.  The calves use less oxygen than the larger leg muscles but contribute a lot to running.

Next time you run think about pushing off with your toes and experiment with just adding the slightest amount of extra distance to each stride via that push.

 

 

 

2012-07-11 11:36 AM
in reply to: #4125576

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Tallahassee
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

Jeff, good luck w/ the heel and it sounds like you have things under control.  I hope they coninue to progress.  Good tip on the toe off!

I really appreciate the advice on the IT band.  I will try the treadmill and see how that goes. Right now I'm just rolling it and stretching.  Yes I will focus onn the bike and SWIM!!!

Dirk, congrats on the bike for your wife.  I just got my wife one too and now she is signing us both up for our 1st tri...lol She will smoke me on the swim!!!

2012-07-11 4:04 PM
in reply to: #4305577

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Master
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Fort Wayne
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
JeffY - 2012-07-11 10:51 AM
DirkP - 2012-07-10 8:52 PM

I have a report to make.

We have an new Junkie in the group (kinda).  My wife and I purchased a bike for her over the weekend and we have ridden together for the past 3 nights.  They have been short rides of only about 8 miles but she is really excited about riding and I am almost as excited to ride with her.  These have obviously been very easy rides for meas my HR won't even get to 100 BPM and I have a really difficult time even getting my cadence up to 70 RPM's because I have to soft pedal almost all of the time.  But the reward is spending time with Lis and getting to help her through the beginnings of cycling.

The bike we purchased is not what I would have liked to have bought her but it was what she insisted she wanted.  She test rode several bikes and almost all of them were hybrids except for 1 road bike I told her should at least try.  She definitely liked the feel of the hybrids because of the upright position.  She test rode a Trek 7.3, Scott Metrix and Sportster, Specialized Ariel but sttled for a Target bought Schwinn Trailway.  I would liked to have bought her the Trek but she insisted on the Schwinn.  Hopefully she will like riding enough that we can get her onto a better bike in a year or two.

Either way it has been pretty awesome to spend the added time with her and hopefully this is a continuing trend.

Dirk, Get an $80 mtn bike from Target with knobby tires.  It will also weigh 80lbs!  If necessary you can adjust down the brakes so they drag too.  Then you can ride with Lisa and get one heck of a workout.

 

This is a good idea.  Well except for the brakes dragging part.  I already have the lead sled (Murray MTB) I just need to put a seat on it and maybe a drop out skewer on the front end so I can load it in and out of my truck easier.  I may also have to true the wheels up too.  Last I knew they were kind of wobbly.

For tonight's ride she is going to go with me for my long run of 13 miles.  Tonight she will be slower because she will stay with me for the whole run, so it will make it easier on her.  She needs to have some adjustments done to get her into a better position and I'm going to get started on them in a few minutes, before she gets home from work.



2012-07-11 4:06 PM
in reply to: #4304927

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Master
3486
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Fort Wayne
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
mambos - 2012-07-10 11:04 PM
owl_girl - 2012-07-10 3:30 PM
JeffY - 2012-07-10 12:04 PM
owl_girl - 2012-07-10 1:27 PM

It's official!  The paper says so.  My little area of the US is the "most freakishly cold place in the US" right now.  Yep.  I have the furnace going and socks on my feet.

The forecast for my race is in the upper 80's!  That's 25 to 30 degrees warmer than I'm used to!  I'm gonna melt! Cool

Tracy, be careful.  It doesn't mean that you are weak, just not acclimated....bu that 85 degree temp will be as hard and dangerous for you as 105 degree temps for me right now.  Treat that race like you would if it were 100 out...trust me on this.

 

 

Thanks Jeff.  I've been trying to formulate my plan of attack.  I don't normally put my aero bottle on my bike for a sprint but I think I might this time.  At least the water temps will be in the low to mid 60's.  I can jump in the river as soon as I'm done!

Water temp mid 60's? I just checked the water temp for my race this weekend and it stated 82 and climbing! I guess no wet suit for me

I am not sure what I would like less, 60 degree water or 82 degree water.  I would probably prefer the cooler temp so I would come out of the water a little fresher with a suit on AND I would have some extra swim speed which I can always use.

2012-07-11 7:31 PM
in reply to: #4125576

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Mastic Beach, NY
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

Dirk glad to see you enjoying time with your wife biking. I think that is a great way to spend time together and it's also nice to see her abe able to accompany you on your runs as well.

Speaking of biking I have been doing a lot more of that with the TdF challenge thanks to Stan getting us involved in that. I got another OWS in early this morning and then got a ride in this afternoon but it was not an uneventful ride. About 30 minutes in my left aerobar got loose and I had to head home to fix it as the tools I had could not reach the bolt to tighten it. Then on the last loop of my ride near the marina my left arm rest on my aerobar broke. I am not sure how it happened but one of the bolts snapped off in the bracket of the left aerobar. I can't fix so I am off to the bike shop in the morning but even with that I had really enjoyable ride today.

2012-07-12 4:28 AM
in reply to: #4306870

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Master
3486
20001000100100100100252525
Fort Wayne
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
Broken aero bars could have been a real problem if you weren't prepared for it.  I'm glad to hear you were able to maintain control of the bike after the second bar broke.  as far as what may have caused it, it sounds like the bolt could have been overtightened on the aero bars.  I have seen the LBS spend some time on one of my bikes and the torque that is used is very small.  Heck the torque wrench they use looks like I cold snap it in half.
2012-07-12 7:24 AM
in reply to: #4125576

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Tallahassee
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
Tony, glad U didn't crash!
2012-07-12 7:31 AM
in reply to: #4305599

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
wbayek - 2012-07-11 10:00 AM

Tracy - you're gonna kill it, but like everyone says be careful.  Definitely don't overdo the electrolytes pre-race.  The best mechanism is exactly as Jeff said.  The body is insanely efficient at maintaining the correct balance, unless you really force it not to.

Dirk - great news on getting Lisa on the bike.  Let her ride the hybrid, enjoy the time with her.  She'll probably migrate to a road bike at some point.  Love Jeff's idea and I may go that route as well.  I ride with Kathy sometimes, and we ride together for the most part, but I take the hills as a opportunity to hammer and then circle back and hammer again.  Depending on the hill I'll get up to three or four repeats.  Then I'll soft pedal with her for a few minutes to rest fir the next hill.  She gets it and has fun with it.

It took me 7 years on the hybrid before I moved up to the road bike. Actually longer because I was on a mountain bike for a few years before the hybrid. My husband and I used to ride our hybrids together but even then I always hammered down for the whole ride and got impatient with him for dragging behind. Now he does not ride at all but I'm trying to encourage him to get a road bike so we can ride together.



2012-07-12 7:54 AM
in reply to: #4125576

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South Lake Tahoe, Ca.
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

I'm back from my little vacation from work. I spent the 3 days biking. 3 solos and 1 group ride. Weather is great (80 degrees). I also read a great book, Mark Cavandish's "Wonder Boy" a great read if you are into the bike racing scene and want a little look behind the curtain.

I'll post more later, have to get back to work.

 

2012-07-12 8:56 AM
in reply to: #4306870

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
strikyr - 2012-07-11 7:31 PM

Dirk glad to see you enjoying time with your wife biking. I think that is a great way to spend time together and it's also nice to see her abe able to accompany you on your runs as well.

Speaking of biking I have been doing a lot more of that with the TdF challenge thanks to Stan getting us involved in that. I got another OWS in early this morning and then got a ride in this afternoon but it was not an uneventful ride. About 30 minutes in my left aerobar got loose and I had to head home to fix it as the tools I had could not reach the bolt to tighten it. Then on the last loop of my ride near the marina my left arm rest on my aerobar broke. I am not sure how it happened but one of the bolts snapped off in the bracket of the left aerobar. I can't fix so I am off to the bike shop in the morning but even with that I had really enjoyable ride today.

Tony way to hold it together through all of that! Hope it is a simple fix.

2012-07-12 10:30 AM
in reply to: #4125576

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Urbana, MD
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

Dirk - glad to hear about your wife. From what I read on Facebook it sounds like she'll have the bug in no time!

Tony - glad to hear you didn't come unstuck when your aerobars broke. Anything breaking on the bike worries me a little - it'd be so easy to have a nasty accident.

In my other musings on Facebook, a friend posted this list - It's a big joke of course, but the top two both amuse me considering I compete in both!

http://sports.yahoo.com/blogs/olympics-fourth-place-medal/olympic-sport-hardest-fourth-place-medal-ranks-32-195706044--oly.html

2012-07-12 11:21 AM
in reply to: #4307799

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Master
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Fort Wayne
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
guitarfrk75 - 2012-07-12 11:30 AM

Dirk - glad to hear about your wife. From what I read on Facebook it sounds like she'll have the bug in no time!

Tony - glad to hear you didn't come unstuck when your aerobars broke. Anything breaking on the bike worries me a little - it'd be so easy to have a nasty accident.

In my other musings on Facebook, a friend posted this list - It's a big joke of course, but the top two both amuse me considering I compete in both!

http://sports.yahoo.com/blogs/olympics-fourth-place-medal/olympic-sport-hardest-fourth-place-medal-ranks-32-195706044--oly.html

Very interesting indeed!  But I can ride a horse, maybe not proficiently, but I can ride for sure.  I used to ride when my sister had horses and I loved it.  However, to compete in some of the equestrian events in the Olympics?  Probably not as easy as pleasure riding.

But, being a wrestler myself I am very certain that would not fall as close to the bottom of the list as the writer placed it.  Wrestling can be extremely brutal physically.  I would place the physical conditioning required for a wrestler higher than a triathlete.  Reasoning: Wrestling requires your entire body to be going at 100% for an entire match.  Much of the match may require you to support your opponents weight if you are not in the proper position.  (A good wrestler uses this as part of his strategy to wear his opponent down.)

Obviously this article was in jest and maybe I'm a little partial to wrestling but I would still say a good wrestler is in better overall, total body conditioning than most triathletes.

2012-07-12 11:26 AM
in reply to: #4125576

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

Thanks guys and the prognosis is not good. I just left my baby Aphrodite at the bike shop Cry Unfortunately they will have to order a new bracket from 3T so I will be relegated to the stationary bike until they get they part. I won't know how long until they talk to 3T. What a bummer! But it could have been a lot worse so no complaints.

John thanks for the post I agree with you and I found that pretty amusing.



2012-07-12 12:56 PM
in reply to: #4307937

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
strikyr - 2012-07-12 12:26 PM

Thanks guys and the prognosis is not good. I just left my baby Aphrodite at the bike shop Cry Unfortunately they will have to order a new bracket from 3T so I will be relegated to the stationary bike until they get they part. I won't know how long until they talk to 3T. What a bummer! But it could have been a lot worse so no complaints.

John thanks for the post I agree with you and I found that pretty amusing.

aww, that's too bad!!  Hopefully it won't be too long again until you can get back on your bike!  But in the mean time, I say stationary bike is better than no bike at all!

2012-07-12 7:35 PM
in reply to: #4125576

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Sidney, Ohio
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
Its official, the world is coming to an end!  Neighborhood kid just called me...... Mr. Ambos!  I had to look around to see if my Dad was standing there, then realized he was talking to me!  Foul mouthed little punk!
2012-07-13 4:22 AM
in reply to: #4125576

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Tallahassee
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

I hope everyone has a great week and is careful out there.  If ya'll are racing good luck.  I'll be w/ my son at the world series.  I hope the motel has a nice pool and at least a decent stationary bike.  Will try to get all 3  sports in.

I'll see ya'll when I get back!

2012-07-13 6:31 AM
in reply to: #4308924

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Master
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Fort Wayne
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

mambos - 2012-07-12 8:35 PM Its official, the world is coming to an end!  Neighborhood kid just called me...... Mr. Ambos!  I had to look around to see if my Dad was standing there, then realized he was talking to me!  Foul mouthed little punk!

That's hilarious!

I get called Mr. Pauley (or Coach Pauley) a lot because I was a wrestling coach and I accepted that it was a way that some parents taught their children to address adults as way of respecting them.  I have given many kids permission to call me Dirk and some of them do but some of them cannot seem to get past me being the old guy that the HAVE to call Mr........  Most recently I gave my youngest permission and he said he can't do it.  He is a really good kid and is always worried about making a good impression with me.  He's the one I spoke to last weekend and gave him "The Talk" about dating my daughter.

Anyway, great laugh for me this morning MR. Ambos.

2012-07-13 6:53 AM
in reply to: #4125576

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

I'm back from my little trip. I think I left my motivation in the Ozarks. I had to force myself on the bike last night and I can't get myself motivated to run at all. I took some time off from running to let my achilles heal after my last race, now I am pain free. That's good but now I just don't even want to run!

I'm planning a swim and run today so hopefully I can drag myself out of this hole.



2012-07-13 6:54 AM
in reply to: #4309235

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
KWDreamun - 2012-07-13 4:22 AM

I hope everyone has a great week and is careful out there.  If ya'll are racing good luck.  I'll be w/ my son at the world series.  I hope the motel has a nice pool and at least a decent stationary bike.  Will try to get all 3  sports in.

I'll see ya'll when I get back!

Best of luck to your son and have a great trip!

2012-07-13 6:56 AM
in reply to: #4308924

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

mambos - 2012-07-12 7:35 PM Its official, the world is coming to an end!  Neighborhood kid just called me...... Mr. Ambos!  I had to look around to see if my Dad was standing there, then realized he was talking to me!  Foul mouthed little punk!

Ha ha ha, I cringe when the kids call me "Ma'am" .

2012-07-13 6:57 AM
in reply to: #4307937

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Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX
strikyr - 2012-07-12 11:26 AM

Thanks guys and the prognosis is not good. I just left my baby Aphrodite at the bike shop Cry Unfortunately they will have to order a new bracket from 3T so I will be relegated to the stationary bike until they get they part. I won't know how long until they talk to 3T. What a bummer! But it could have been a lot worse so no complaints.

John thanks for the post I agree with you and I found that pretty amusing.

Uh oh - keep us posted.

2012-07-13 7:17 AM
in reply to: #4125576

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Master
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Fort Wayne
Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX

I just read this article on "The Art of Transitions" and thought it was worth a share.  The article points out that transitions need to be practiced but I would say many of us don't spend any time on this part of the race, including me at times.  The transition is an area that, if practiced, can really move you up in the placement standings because so many people place little importance on this segment.

How many of you practice your transitions?

 

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