Got Your Mojo WORKIN'! group - CLOSED (Page 86)

Man...I can't keep up with you guys! LOL Posts just pile up here in no time.

Anyhow..my son's birthday party was today with 12 kids going crazy at the Y. Tomorrow is his actual birthday (8) and I expect it to be another long day Today, one of his little friends asked me how old I was...hmmmm, I asked her what do you mean? do I look like a grandma or somehting? she shrugged and said 'i dunno' to which I answered, "yeah, I'm 65 like a gramma'. UGH...I've got a couple of years til I hit 50 but dang! she made me feel ancient. But then again, I've got at least a decade on most of their moms so I do look older than most mom's they see I suppose.

Anyhow...back to business - George I signed up for Bronze my first go around with membership. That was about 5 years ago. I then let it lapse and eventually signed up again for Silver for more plans and being able to see more stuff like videos etc.. and then this year with a special on pricing I went to Gold simply for the available coaching aspect. I suppose I'm not utilizing my gold membership very well as I get lots of info on the forums or here in this group. I also like to support BT because this site has helped me on so many levels. But I will likely go back to Silver or Bronze once the Gold expires. 

I saw some chitchat on cadence, one leg drills and standing on a trainer. My take is that cadence alone is nothing. Fast spinning legs does not necessarily mean speed...it's cadence plus intensity (or resistance) that will translate to power. And it takes time to develop smooth pedal strokes ---with one legged drills- make sure the resistance is not too high so as to make your legs choppy but think of pulling those knees up to the handlebars, pushing forward and down, then keeping those feet relatively flat as you pass '6 o'clock' and scrape that mud off the bottom of your feet, to then pull up that pedal engaging your hamstring. Think smooth circles with those feet like the wheels of a locomotive. For standing, it takes time to build leg strength. I teach spin and I tell my students that when we do take it standing to keep the center of gravity back and over your feet to gain the most strength and leverage. Many people move too far forward over the handlebars . Granted outside and depending on the grade of the hill, it's natural to move slightly more forward but it still remains that we gain power by driving our legs over our pedals vs using our arms over the handle bars. And relax...leave the energy in your legs, keep your arms, shoulders, wrists relaxed...breathe deeply and rhythmically and relax your toes (when I get stressed racing I tend to curl my toes). 

Anyhow... I gotta get some shut eye. And I've gone way off my 'no ice cream' diet...double dose of cake and ice cream today

I agree, the highest pressure the tire is rated for. I used to do "allot" of commuting and ultra distance cycling-night and day all kids of weather. I switched to Specialized Armadillos. They are very durable flat resistant tires. They don't ride as nice or corner as well as others but I don't do crits anymore anyway. When I start getting flats frequently and very close it is usually a sign it is time to replace the tire, assuming you rule out other causes like bad rim tape.

Re: Co2-great stuff! However on long rides away from civilization, I carry a small pump as back up. I once went through 4 cartridges and ended up walking quite a way! Not fun

clomping along on speedplay cleats in July in Texas.

Practice that back tire change. It isn't that bad. Shift to the smallest cog first, many frames have a "chain hanger" on the seat stay-just a tiny button brazed to it that you can hang the chain from as you remove the wheel from the drop outs-makes life easier. My Litespeed doesn't have it, I miss that. Open the presta valve all the way to let whatever air remains out, you should only need to remove the tire half way, but inspect it closely for a piece of glass or whatever lodged in it. run your fingers along the rim tape to look for protruding spokes and then slip the new tube in side, partially inflate it, with your mouth works even and remount it. Look for the tube pinched by the tire and rim! Seat the tire carefully and inflate. You may need to use that little nut that came with the tube, maybe not.

Steve and Jeff,

I know this sounds silly but I never thought about practicing changing a tire.  I especially like the part about doing it in the dark under a sprinkler.  But Jeff, you are so right, that that is when it will happen.  I am going to do it once per wheel soon. I always thought it would be good to take a class at a bike shop but I never seem to be available when they are given.  I have watched You Tube videos but that can't take the place of the real thing. I guess it is like those swimming videos, after you watch you actually have to go to a pool and swim.

I just called the bike shop to check on another set of wheels for the trainer.  It wasn't such a problem before since I wasn't using it very often.  They are more than willing to set me up.  Fancy that!!! Good thing I have that part time teaching gig.

Thanks.

Ellen

That was actually meant "tongue in cheek"

Good Morning Everyone,

Well I finally signed up for 3 races.  This saturday Im running the Azalea Trail Run here in Mobile which is a 10k and 5k.  Im just doing the 5k.  Then on 4/2 in Pointe Clear, Al which is about 45 - 1hour away im doing a 21.4 bike race and finally I signed up for my first Sprint Tri on 6/4 The Grandman Tri in Fairhope Al which is about 45 min away.  I also 2 other races that I plan to do but have not signed up for before June and they are 8k I will do on 4/9 and a 5k that me and my son will run on 5/14 which is a trail run.  Happy Training and I hope everyone has a great day.

For those of you out there who have not used CO₂ to fill a tire here is a helpful site.  He talks about the things Steve mentioned.

http://www.dcrainmaker.com/2008/08/how-to-use-co2-for-cycling-beginners.html

Hey all,

  Seems like everyone is training well... I have finally gotten back in the saddle here so to speak... I have done my training for 3 out of 4 days (Friday is my off day) and have my training plan for tonight.   Hour spin followed by pool time.  

I did get out yesterday morning for a mile run/walk on the high school track.  My hip seems to be ok so I guess that treadmill running is out and I will have to get outside to run.  It wasn't too bad, only 36 degrees so dressing appropriately is important.  It has been snowing here this morning so not sure I am up for more outside running until it is consistently 50 or so...   don't know how you all get out there and run when it is cold.  

Can't wait until it is warm enough to get the bike out... inside training on the bike is so tedious... My bike fitting went well.. higher saddle height and a bit more length and rise in the stem seems to have done the trick..

Well back to work... good training to everyone.

Alex 

Been going crazy trying to sign up for the race I wanna do in June.  Its challenging 'cause everything is in Chinese.  It is always listed on the sites I search for races on (well, most of them) but there is no link or number to call.

I finally found out today, after called a couple other RD's and a triathlon shop (which I've really gotta go check out) that they haven't even opened registration yet.  I dunno, race is 6/19th, is it normal in North America to open registration so late?  After a lot of asking around, its seems most races in Taiwan open their sites around 3 months prior to race day.

Anyway, my brother and his girlfriend arrive in Taiwan 4 weeks before the race, so they will be coming with.  Gonna make it a bit of a family trip.  Really looking forward to it.  A second race down south that opens for registration about a week after this race happens... already looking at it for a possible third race.

Good luck David!

Question for the group... sore shins... after my outdoor mile my shins are really sore.  They didn't bother me during my run/walk but yesterday and today they are very sore.  I did a 30 min walk on the treadmill today which wasn't too painful but want to be careful not to start a problem... any advice?

Thanks,

Alex 

I looked at your logs. The volume seems very low so I assume you are just starting. I went through that in the beginning, along with sore ankles. Over time my body adjusted. Your body will do whatever you ask of it-just ask nicely and ask frequently. If they are just sore probably ok, if there is a real sharp pain or lasts into the next day perhaps there is a problem