Ironman Coeur d'Alene : Official Thread (Page 92)

Nerdjock is a big baller! Way to gut it out and be smart.

Check out what Slayer got for his bday from all3sports.com :

Slayer big and fast dream http://twitpic.com/4rj9ue

Check out what Slayer got for his bday from all3sports.com :

I think He may be unstopable now!!!  Dangerous!!  Congrats. 

Hey all,

we've already discussed at length having the right gearing for hill climbing (chainring and cassette sizes)... but that's not the entire discussion.  Many of you will already know all that's said in this BT article I happened upon, but for the rest here's a reminder to not dicount the TECHNIQUE to help you tackle the hills efficiently at Cda (and in all your riding).  The article applies regardless of what your chainring/cassette of choice may be.

On group rides I regularly watch people start to climb a hill, and work their way in (easier) on the cassette.  They get to their easiest gear on the cassette, and then downshift (easier) on the front.  As the article points out, and as you will experience if you do this, there is a tremendous loss of momentum/power that takes place... because you're basically skipping several gears combinations.  More precisely, you're making a greater change in gear ratio than is necessary.

The article points out in simple terms but with good science why you're far better off with a simultaneous (or nearly if your derailleurs are prone to misbehaving) front down + rear up shift.  It will allow you to carry your momentum much better by essentially ensuring that your chain remains under tension throughout your move to easier gears.

As an aside, and this isn't mentioned in the article, the compact crank offers a shifting technique advantage for most riders... ie an advantage not only in the gears you have available, but also in how you shift through them.  Even with the technique described in the article, there is still greater inefficiency between front shifts than there is between rear shifts.  Any time you shift in the front, even if you make a simultaneous rear adjustment, you lose more power transfer to the wheels than you would have if you could have just done a rear adjustment (I'm curious how much less this happens when riding electronic shifting, but that's another tangent).  With the compact crank, many riders will be able to spend more of their time in the big ring up front and avoid front downshifts.

Nerdjock is a big baller! Way to gut it out and be smart.

Check out what Slayer got for his bday from all3sports.com :

Slayer big and fast dream http://twitpic.com/4rj9ue

Glad to see you all are training hard and long. Key workouts are crucial at this point. You need to get your buttox in the saddle for long durations this month and get used to running on your feet for a good while and swimming long too. if you have to miss a day, dont allow it to be one of the key days where you are going long. shift around what you must to accomodate them.

dial in that nutrition! get used to what you will eat the night before and morning before too! if you have an upset stomach one day, figure out why and change it. Limit fiber intake before long workouts and drink loads of fluids the day before.

Practice changing a tire if you haven't already. start making your checklist or editing one. wear your race day outfits to longer workouts to make sure they are what you want to wear. have all parts cleaned and oiled including cleats if need be. update batteries in HR straps and bike computers. you get the point.

THanks for the nice comments on the new bike! the proof will be on race day and i think it ws actually a bit late to be changing things but hopefully the reduction of about 7 lbs from ti to carbon and the replicated geometry will mitigate some of the "break in" time.

Glad to see you all are training hard and long. Key workouts are crucial at this point. You need to get your buttox in the saddle for long durations this month and get used to running on your feet for a good while and swimming long too. if you have to miss a day, dont allow it to be one of the key days where you are going long. shift around what you must to accomodate them.

dial in that nutrition! get used to what you will eat the night before and morning before too! if you have an upset stomach one day, figure out why and change it. Limit fiber intake before long workouts and drink loads of fluids the day before.

Practice changing a tire if you haven't already. start making your checklist or editing one. wear your race day outfits to longer workouts to make sure they are what you want to wear. have all parts cleaned and oiled including cleats if need be. update batteries in HR straps and bike computers. you get the point.

Quick question....

Why all the hate for Ironman Perform?  I picked up a few bottles to train with and was expecting some vile concoction based on all the complaints I read online.   Honestly, both the lemon-lime and orange mango were pretty tasty....especially cold and after a hard workout.   I have to say, I'll be looking forward to drinking it on the course.

Why all the hate for Ironman Perform? 

I have been enjoying it for 2 months now - I like it.  I quess I am in the minority also.  I am actually happy not to be mixing powder anymore.  I have to supplement with gatorade or power aide on long bikes (store purchase).  I have had no problems!!  With powerbars as the solid food I do not need salt tabs or have not yet.  We will see with the heat climbing in southern Georgia of late where salt needs go!  I am planning and training to live of the aide stations.

For sure!

After watching the last finishers at IMWI last year this is a must if your body will allow it. So inspirational to watch these athletes who have been gutting it out for 15-17 hrs. And the crowd is just amazing, so into it.