ASPHALT JUNKIES Summer Bronzing Crew - CLOSED (Page 84)

In my 20's I used to get off the saddle and "power" my way up hills all the time, now in my 40's I just don't have that endurance or strength to do that anymore so most times I keep to spinning my way up hills.

I'll let Warren and Jeff chime in for official commentary on the all of the changes that would be required to make the change complete.  My thoughts are that you have to change the rear derailleur at a minimum and possibly the front as well.  The cost would be in the neighborhood of $150 for the parts and then the labor to put them on.  One other option would be a new chain rings on the front.  You could go to a 52/38 (which is what I ride) and gain an advantage in gearing there too.  The cost of this would be a little less coming in around $100 (+/-).  That would give you a little more room for ease on the hills in Wisconsin without having to change derailleurs.

For racing in Wisconsin I think staying in the saddle and spinning is the proper choice.  When climbing out of the saddle you're exposing your legs to more power and burdening them with much more workload than will carry you through the run.  I would not however, sit in the saddle for the sake of sitting in the saddle and developing horrible saddle soreness and a tense back from leaning over for 112 miles.  Get out of the saddle occasionally and stretch your legs and back.  You could do this while on a flat or maybe even a downhill where you'll be able to maintain some of your speed while acting like a sail.

Thanks for the info on both crank and drafting, WARREN!  More than once I've lost a long post and it's so frustrating.  Sorry it happened to you.

Hope you enjoy your stay in Boston, DEREK!  I can't help with any route.  If I visited there I'd look up the Boston Marathon course map and run part of it just to say I did. 

Sorry life is so hectic that it's affecting your training, KARL.   Keep breathing and doing what you can.   Hopefully things will slow down soon.

Claire is such a cutie, WILL and children are an amazing blessing.   Keep up your good solid training.  B2B is just around the corner!

If anyone remembers, I am running a half marathon this weekend here in town.  I am hoping to set a solid PR but my goal time will be pretty aggressive.  If you would like to receive text messages or emails to track my progress through the race you can sign up here: Fort 4 Fitness

My race starts at 8 AM and Lisa's 4 mile race starts at 7:30 AM.  She'll obviously be done before me and will be waiting for me in the cool morning air.  The weather is supposed to be pretty good.  The low Friday night is supposed to be 49 which should be pretty good for a race.  I'll be looking to pass out or puke (or both) at the finish line if I hope to hit my goal...................Pray for me!!

Thanks for asking!

I had been off the bike for almost 2 weeks because the bike was causing some swelling in my knee afterward.  Since the time off I had been only focusing on running and getting ready for the HM on Saturday.  Last night I jumped on the bike for the first time and it felt pretty good.  I didn't do any kind of intense training intervals at all.  I just rode to get my legs moving and see how my knee responded. 

Then tonight I rode again but dialed the intensity up to near threshold HR's for one or two long intervals.  I am happy to report I had no ill effects from either ride!!  I hope the bike crash injuries are behind me and I can get serious about my training again soon.  And get back in the water too.  I haven't swam for a month and a half.

Something I wondered, too, DIRK, - were any of your tattoos ruined due to the crash?   It seems like one of the pictures showed some blood on one tattoo but I don't know if you'd lost skin and was hoping not.

May you have a great HM race!  Good luck getting your PR.   I know you're determined to get it so I expect you will.   We'll be cheering for you!  

Glad to hear no issues with riding your bike.

Rest well tomorrow so you're ready to rip up the course on Saturday!

Brenda,  I do seem to have have lost a little bit of the ink in the tattoo on my right arm.  There is only a small portion of it that had become a little more faded than the rest of it.  My others (2) were protected by my jersey or not in a place that was being dragged along the asphalt.

Joanne,  Who told you the pool was 20 yards?  A pool that length would be pretty uncommon and would look rather out of place.  You might check with someone else to make sure of the correct length.  That would definitely effect the swims for IM training.

Will,  My race is Saturday.

One month away and I guess we can begin to call you "Iron Will" right?  I know I'm ready to  track you (track you, provided they provide tracking) and see you cross that finishing line.  It has been a pretty solid journey so far.  Just think, you only have one more week of insane training before you get to dive into your taper!