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2012-07-26 4:12 PM
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Subject: RE: Fred D's triathlon training group CLOSED
tasr - 2012-07-26 10:23 AM

So I signed up for SavageMan half this AM.  This will be my 3rd SM.  1st year I did well 2nd year I did the race with Fred.  He did well and a podium.
 
It has a very challenging bike portion.  If you’re near Western Maryland, Deep Creek area check it out. 

 

Really?  How so?  Is it windy? 

Love to read the RR.  Savageman is definately near the top of the list of races I'd like to do.  Just hard to convince a bunch of friends to travel 8000 miles with me to endure pure torture.



2012-07-26 5:07 PM
in reply to: #4332423

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Subject: RE: Fred D's triathlon training group CLOSED
ChrisM - 2012-07-26 5:21 PM
tri808 - 2012-07-26 1:07 PM
rymac - 2012-07-26 9:00 AM
ChrisM - 2012-07-26 2:51 PM

Last night was another 2 x 20 at 270.  I was gonna wuss out at 250, and planned on it, but my finger kept pressing the + button to 270, so I guess I was doing it.  At the end of number 2 I was hurting big time.  It's strange though, those sessions don't make my legs hurt after, but I am just worn the F out from the effort....

Twice in a week...well done!

x2...that's crazy. 

well, it wasn't within a week, it was a week apart    Next stop Haleakala summit (hopefully)

You are climbing up Haleakala?  When? I'm beyond jealous!

2012-07-26 5:09 PM
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Subject: RE: Fred D's triathlon training group CLOSED
I did a 2 hour run in the (Canadian) heat this afternoon.  It was brutal!  I'm so screwed if it's that hot for IMMT.
2012-07-26 5:49 PM
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Subject: RE: Fred D's triathlon training group CLOSED
Why did i even open GD's thread? Why? Anyway, I'm off for a hot post-work 30+ mile ride. But at least it isn't in the 100s today!
2012-07-26 6:07 PM
in reply to: #4332770

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Subject: RE: Fred D's triathlon training group CLOSED

ratherbeswimming - 2012-07-26 12:49 PM Why did i even open GD's thread? Why? Anyway, I'm off for a hot post-work 30+ mile ride. But at least it isn't in the 100s today!

What amazes me is that she actually has a coach.  Have a good ride...maybe you should put some fizz in your water bottle. 

2012-07-26 6:30 PM
in reply to: #4332543

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Subject: RE: Fred D's triathlon training group CLOSED
Fred D - 2012-07-26 5:03 PM
tasr - 2012-07-26 4:23 PM

So I signed up for SavageMan half this AM.  This will be my 3rd SM.  1st year I did well 2nd year I did the race with Fred.  He did well and a podium.
 
It has a very challenging bike portion.  If you’re near Western Maryland, Deep Creek area check it out. 

 

. How many spots left for Savageman James? Might be interested.
That would be awesome!I am not sure, but last week it was 87% full.


2012-07-26 6:45 PM
in reply to: #4332571

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Subject: RE: Fred D's triathlon training group CLOSED
tri808 - 2012-07-26 5:12 PM
tasr - 2012-07-26 10:23 AM

So I signed up for SavageMan half this AM.  This will be my 3rd SM.  1st year I did well 2nd year I did the race with Fred.  He did well and a podium.
 
It has a very challenging bike portion.  If you’re near Western Maryland, Deep Creek area check it out. 

 

Really?  How so?  Is it windy? 

Love to read the RR.  Savageman is definately near the top of the list of races I'd like to do.  Just hard to convince a bunch of friends to travel 8000 miles with me to endure pure torture.

The challenging part is after the first 7 miles with a 7 mile climb. Then the next 35 miles of climbs ending with a 1.2 mile climb topping out at 22%. I have only done 1 RR. It's in my race list. Enjoy!
2012-07-26 7:52 PM
in reply to: #4332850

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Subject: RE: Fred D's triathlon training group CLOSED
tasr - 2012-07-26 1:45 PM
tri808 - 2012-07-26 5:12 PM
tasr - 2012-07-26 10:23 AM

So I signed up for SavageMan half this AM.  This will be my 3rd SM.  1st year I did well 2nd year I did the race with Fred.  He did well and a podium.
 
It has a very challenging bike portion.  If you’re near Western Maryland, Deep Creek area check it out. 

 

Really?  How so?  Is it windy? 

Love to read the RR.  Savageman is definately near the top of the list of races I'd like to do.  Just hard to convince a bunch of friends to travel 8000 miles with me to endure pure torture.

The challenging part is after the first 7 miles with a 7 mile climb. Then the next 35 miles of climbs ending with a 1.2 mile climb topping out at 22%. I have only done 1 RR. It's in my race list. Enjoy!

Wow...great RR. 

How did you like the Miche cassette.  Are they any different quality wise vs. Shimano or SRAM.  I'd love to get a cassette and a whole bunch of extra cogs to make the ideal cassette at each race...especially for Haleakala.  Last year I used a SRAM 11-28, with the last 4 being 19, 22, 25, 28.  I'd love a cassette that ended 19, 21, 23, 25, 27 for that race.

2012-07-26 8:38 PM
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Subject: RE: Fred D's triathlon training group CLOSED

ratherbeswimming - 2012-07-26 3:49 PM Why did i even open GD's thread? Why? Anyway, I'm off for a hot post-work 30+ mile ride. But at least it isn't in the 100s today!

They can be entertaining.  Just don't respond to them.

2012-07-26 8:41 PM
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Subject: RE: Fred D's triathlon training group CLOSED
tri808 - 2012-07-26 7:07 PM

ratherbeswimming - 2012-07-26 12:49 PM Why did i even open GD's thread? Why? Anyway, I'm off for a hot post-work 30+ mile ride. But at least it isn't in the 100s today!

What amazes me is that she actually has a coach.  Have a good ride...maybe you should put some fizz in your water bottle. 

Ooh yeah! That'll help me when i ride out of my fitness level. It will make me fast enough to qualify for Kona!
2012-07-26 8:55 PM
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Subject: RE: Fred D's triathlon training group CLOSED
tasr - 2012-07-26 7:45 PM
tri808 - 2012-07-26 5:12 PM
tasr - 2012-07-26 10:23 AM

So I signed up for SavageMan half this AM.  This will be my 3rd SM.  1st year I did well 2nd year I did the race with Fred.  He did well and a podium.
 
It has a very challenging bike portion.  If you’re near Western Maryland, Deep Creek area check it out. 

 

Really?  How so?  Is it windy? 

Love to read the RR.  Savageman is definately near the top of the list of races I'd like to do.  Just hard to convince a bunch of friends to travel 8000 miles with me to endure pure torture.

The challenging part is after the first 7 miles with a 7 mile climb. Then the next 35 miles of climbs ending with a 1.2 mile climb topping out at 22%. I have only done 1 RR. It's in my race list. Enjoy!

Great RR James - that was an entertaining read.  I'd love to do SM some day, but need to learn how to climb shorter/steeper hills better. 



2012-07-27 5:39 AM
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Subject: RE: Fred D's triathlon training group CLOSED
GoFaster - 2012-07-26 8:59 AM

One thing I am considering is dropping my front end just a bit.  I've got some spacers to play with, and wondering if I can improve my aerodynamics while not messing with my power.  If I take out a spacer do I need to really make any other adjustments - ie. move the saddle forward a bit?

 

In theory, to preserve all your angles, you would move your seat flighly forward, your bars&pads slighly forward and down. doing this would rotate you around your BB. Simply dropping your front will close your hip angle.

Here is the 3rd of a series of 4 articles on fit. You can go back and forth to the first and last

http://www.endurancecorner.com/Alan_Couzens/bike_fit_3

It says how much  to go forward for going down in front. In theory you seat would also go a tad up.

Last winter I started with a very seat back seat, very high front, very comfortable (almost road seat angle). Every month I went forward and down. At one point I overshot and went too far forward and lost power.

But I started with 3.9cm of spacers and a +6deg stem. I finished with 0 spacers and a -17deg stem.

 

Now be careful. There is a post on ST, where I asked the aero guy from Cervelo about drop and he confirms 2watts per cm.

http://forum.slowtwitch.com/gforum.cgi?post=3735119;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;page=last;#last

Scroll up a bit and see 20g (2w) per cm. Worth it ?

 

 



Edited by marcag 2012-07-27 5:51 AM
2012-07-27 6:27 AM
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Subject: RE: Fred D's triathlon training group CLOSED

little ride to the beach and i actually swam today. for no other reason than i wanted to swim.

 

I hope everyone has a nice weekend!!!

2012-07-27 7:28 AM
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2012-07-27 7:31 AM
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2012-07-27 8:02 AM
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Subject: RE: Fred D's triathlon training group CLOSED

axteraa - 2012-07-26 6:09 PM I did a 2 hour run in the (Canadian) heat this afternoon.  It was brutal!  I'm so screwed if it's that hot for IMMT.

The good news is that once on the rail trail at IMMT it's pretty shady.  But i am with you. I absolutely melt and go to dark places mentally in the heat.  Hoping for a reasonable temperature the day of - and will be starting to watch the long-range forecasts soon.

I did a run late last night and it was cooler but the humidity was still high. Came home soaked!



2012-07-27 8:09 AM
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Subject: RE: Fred D's triathlon training group CLOSED
juniperjen - 2012-07-27 10:02 AM

axteraa - 2012-07-26 6:09 PM I did a 2 hour run in the (Canadian) heat this afternoon.  It was brutal!  I'm so screwed if it's that hot for IMMT.

The good news is that once on the rail trail at IMMT it's pretty shady.  But i am with you. I absolutely melt and go to dark places mentally in the heat.  Hoping for a reasonable temperature the day of - and will be starting to watch the long-range forecasts soon.

I did a run late last night and it was cooler but the humidity was still high. Came home soaked!

I was wondering about the amount of shade.  That's good to hear that there is some at least.

The long range forecast on Accuweather says Sunny and 22 on the 19th.    I'm sure a 25 day forecast is accurate right?  Undecided

2012-07-27 8:14 AM
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Subject: RE: Fred D's triathlon training group CLOSED
Fred D - 2012-07-27 8:28 AM
marcag - 2012-07-27 6:39 AM
GoFaster - 2012-07-26 8:59 AM

One thing I am considering is dropping my front end just a bit.  I've got some spacers to play with, and wondering if I can improve my aerodynamics while not messing with my power.  If I take out a spacer do I need to really make any other adjustments - ie. move the saddle forward a bit?

 

In theory, to preserve all your angles, you would move your seat flighly forward, your bars&pads slighly forward and down. doing this would rotate you around your BB. Simply dropping your front will close your hip angle.

Here is the 3rd of a series of 4 articles on fit. You can go back and forth to the first and last

http://www.endurancecorner.com/Alan_Couzens/bike_fit_3

It says how much  to go forward for going down in front. In theory you seat would also go a tad up.

Last winter I started with a very seat back seat, very high front, very comfortable (almost road seat angle). Every month I went forward and down. At one point I overshot and went too far forward and lost power.

But I started with 3.9cm of spacers and a +6deg stem. I finished with 0 spacers and a -17deg stem.

 

Now be careful. There is a post on ST, where I asked the aero guy from Cervelo about drop and he confirms 2watts per cm.

http://forum.slowtwitch.com/gforum.cgi?post=3735119;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;page=last;#last

Scroll up a bit and see 20g (2w) per cm. Worth it ?

 

 

. Great thoughts. I have a general bias against lowering the front end too much.

Thanks for the thoughts guys.  My initial thought process was what James said - go to the LBS or see a fitter.  When I got the bike I had my position setup by a guy who was FIST certified, but isn't a triathlete.  I'm comfortable, but when I see my shadow on the road I do think I have plenty of room to go lower.

I don't want to be afraid to make adjustments but at the same time don't won't to screw things up to much.  If there is some free speeed to be had, I'd like to find it.

Difficult thing about making adjustments for me is that I can't use the trainer to muck around with my position, cause I'm just not very comfortable in aero unless I'm outside, then I'm fine.

Perhaps I'll try to find the time to actually take a photo and post it.

2012-07-27 9:18 AM
in reply to: #4124687

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Subject: RE: Fred D's triathlon training group CLOSED

About a month ago, I got a swim analysis from one of the coaches from the local elite swim squad (they're sending five to the Olympics).  Above/below water video and we worked on some things during the session.  But, the primary purpose was for him to put together a video analysis with commentary. 

I finally got around to watching it yesterday.  Now, I know I'm not a very good swimmer, but man that video doesn't lie.  Hand entry looked about three inches in front of my head, my hand scooped down then up on my reach, elbow dropped, crossed over the center line, tempo too slow - all in all, a cluster.  Head was up, legs were down.  I am over-rotating, oddly enough.  The kick/non-kick was useless. 

Here's the rub, he put a side-by-side comparison between me and Davis Tarwater, both above and below water.  Talk about humbling.  It's really quite awesome how good an Olympian's stroke looks.  I've got work to do.

 



Edited by Goosedog 2012-07-27 9:20 AM
2012-07-27 10:35 AM
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Subject: RE: Fred D's triathlon training group CLOSED

So i got a strava KOM the day of my sprint tri 2 weeks ago, there is this little sprint a 1/4 mile from my house that is mostly downhill so on the way home i figured i would give it a shot. I got the KOM and about a week later i see that it is gone, so i emailed strava to find out what happened, and it turns out that someone flagged it because they thought it was done in a car, lol!!! 

I do not know whether to laugh or feel honored, i ended up doing the KOM again Thursday AM, and beat my original time, so i got it back and a nice note from the folks at Strava in regard to my original email.

 

2012-07-27 10:40 AM
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Subject: RE: Fred D's triathlon training group CLOSED

Check out the updated thread.  This one is archived.

 



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