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Are those pedals staying with the bike? If so, I have a set of used Keo cleats I am likely never going to use that, I think, will fit those. They are yours if you want 'em & all you'll need to buy is the shoes (and the shorts, and all the other crap).gruecd said:
Yep, they're staying. At the risk of sounding like an idiot, I thought the cleats and the shoes are the same thing. No?
The cleat itself mounts on the bottom of the shoe. The are different types of cleats that pair with different types of pedals. The Keo cleats I have came with a pair of tri bike shoes I eBayed. They didn't match my pedals, so I put on cleats that did.
I always seem to have some little thing nagging me, this is just something new.After a couple of starts and stops I decided to just pretty much try and run through this stuff unless I end up in major pain.
Doesn't fit.
Took it over by my buddy's place, and he put me on the trainer and had me ride a little bit. He dropped a plumb bob from my patellar tendon and said that my saddle needs to be another 2-3 inches back, and since the saddle is already set back as far as it can go, I'm screwed. Sucks, too, because he said that the bike (and the price) are perfect for what I need. Oh, well.
I bought some new Asics which I was fit for in December. I wear those on the streets and I wear my old Brooks to the gym for treadmill and elyptical. I am wearing MBT shoes to work. When I bought the Asics the guy at the running store said my Brooks still had some miles left on them. I have been wearing MBT shoes to work for over a year.My left ankle/heel was killing me today. I went to the gym and did weights. I then got on the elyptical for 3 miles. I could certainly feel my left ankle/heel stretching or something but it was not excruciating. It was excruciating if I tried to run backwards motion on the elyptical. All in all I feel the elyptical stretched it out and helped. I did 1/2 hour yoga when I got home. I think it feels better then yesterday.
Ding, ding, ding... this pretty much describes mine perfectly.So what do we do?...
$#!T, I have a half marathon in less than 2 weeks.
Guess I'll start this the day after the Half.
Hang in there, and take your time getting back at it. I'm in need of a new pair of shoes already as well. With "speed training" I'm heel striking more than I want to which has caused my current pair to break down faster than I'd like. I'm certainly going to have to work on my form quite a bit in the upcoming months.
as it needs a download, and I'm on my work pooter.Hero
(I will also add!!) ; Bad Company :meh: My pool training will start June 1, when our membership at our old club ends, and membership at my new club will begin 
It has both an outdoor and indoor pool, with the indoor pool being one of the 5 "fastest" pools in the country (they held the NCAA's there last year). Oh, plus it has 30,000 coeds hanging out at it 
I actually liked the Bad Company cover better, but whatever. My problem is that I have a hard time finding new music to listen to. Pretty much everything I listen to is:pigskinliquors said:Hero2Young2BBald said:(I will also add!!) ; Bad Company :meh:
PM me your E-mail address, and I'll send you my running playlist. It's pretty much all hip-hop/rap and some harder rock-type stuff (Linkin Park, Shinedown, etc.)
Check this out Sand. http://bikecalculator.com/veloUS.html and http://bikecalculator.com/wattsUS.htmlI've found it to be pretty accurate in estimating power. Anyway get a guessestimate on your power and then check out the difference a 10% effort increase makes in your speed on a climb versus a descent.Hey BNB,Thanks for the note, man. I don't know if the aero gear is good for 1mph. I'm hoping for .5 or so. If I could hit 21 in my tri that would put me well FOP on the bike. That is a dream speed, though. I am pretty stoked to hit 20, to be honest. The best bike splits tend to be ~23mph or so.Congrats on the victory. You could conceiveably pick up another one mph with the aero gear. While you'll spend more time riding less than 20.5 mph on a hilly course where it won't help as much, the aero benefits at the hogh speed portion are huge. If you were to estimate your power output, would you say that it was steady most of the way and higher at the end? On a course this hilly you want to change your TT style to burn your matches on the hills and recover on the descents. On this course you would want higher power output at mile 1.5 to 4 and mile 7 to 8. You get diminishing returns with higher watts as you speed increases because air resistance increases exponentially.You may want to check on your bike computer, map my ride http://www.mapmyrun.com/ride/united-states...123781793425591 says 400 ft of climbing. 1250 ft would be a 4% grade for exactly half of the course. The big mountains are the only place I've been able to get a ride to average 1200 ft climbing over 10 miles. Map my ride is usually off by a factor of slightly less than 2x pretty consistantly. This Ride, is 5800 ft of climbing and comes up as 3300 ft of climbing on map my ride. Obviously map my ride leaves a lot to be desired in accuracy,Might as well spit out a race report. Did my Time Trial today. Pretty laid back - only 20 or so participants. Nice folks, though. I did this because it is the course for my first tri in June. No aero stuff on, just regular old bike, aerobars, and me. The course ended up being 11.4 miles, a bit shorter than the tri, but all the tough stuff is in the middle of the course. ~1,250 ft. of climbing - not sure if you experienced folks would call that hilly or not. I think it is.
My benchmark was 20mph, as that would put me in good shape in the tri. Managed 20.5mph (and won the TT by 7 seconds). Pretty happy with that. I think I may have left a bit on the table, but my average HR was 171 for the course and it hit 180 for the last mile. So not too far off of what I can do. Hopefully when the race comes better tires, disc cover, and aero helmet will buy me a bit more time.
Elevation is always a tricky thing. I have always found Map my Ride to be way off. This one says 1690 feet with a bit more mileage than what I rode. As you can see from the elevation graph here this course is pretty broken - up and down. My estimate came off of my 305. So what is the real elevation? Dunno.
I tried to keep the effort fairly even until the mile 7-8 hill (which is fairly tough, 10-12% grade or so for a bit). Then tried to hold the speed from the downhill on the way in. My HR trace says a fairly even effort until the last mile or so, when I spiked it to 180+. I was afraid to burn matches too much on the earlier climbs - the last one is tough. So I wasn't burning matches based on terrain, but really on distance left. You hear that, Tri-man? I paced myself. I could have probably killed it a bit more, but it wasn't another 1mph or anything.
BTW, that Pisgah loop looks like fun. What a great area - great MTB trails there from what I hear, as well.
If you like Hero, download Monster by Skillet, its a great running song too. As for Bad Company, I kind of dig remakes of songs I liked back in the 70s & 80s (feeling kinda old, I saw Paul Rodgers with The Firm in like 1985 - I'm Radioactive). A few others include NonPoints In The Air Tonight (Phil Collins Tune) & Killswitch Engage's Holy Diver (Dio tune). Not so much for Disturbed's Land of Confusion.Update, the pool went real well last night. I did 2,500 yards in 2 sets of 1,500 & 1,000 and did it in around 47 minutes. The only issue was that the time off did let me fall back to being real dominant with my right arm, but I was able to correct it a bit and think it'll be an easy fix over the next few swims. Did an hour on the bike trainer tonight and it was just what I needed. My legs felt dead from Saturday's 1/2, but the ride and some good stretching made a huge difference.pigskinliquors said:Hero(I will also add!!) ; Bad Company :meh:
KsE OWNS Holy Diver. Occasionally I will just throw my favorite KsE songs on shuffle and roll. This morning I did the same with Fear Factory.2Young2BBald said:
Cool tool. I'm not much an expert on wattage and how it affect speed. All I know is I put out a pittance and Cancellara puts out 21 jigawatts. For the one decent climb in the TT that calculator spits out 320 watts (for what that's worth; I'm not sure how accurate that is) - short 5 minute effort. I hit that hill pretty darn hard (knowing that I could rest on the descent).As far as when to be aero on that course (which I'll revisit during my tri in June) a lot has to do with the course. The downhills are reasonably technical and staying on the aerobars isn't really possible (at least for me). At 35+mph I'm much more comfortable sitting in the drops for control. Also, any decent slope up and I am on the hoods - I just can't climb in aero.
For a 5K, I would do 400s instead of 800s, but I don't know that it really matters much. I would also only do those once a week at the most; speedwork is very high-intensity and its easy to overdo it. Otherwise this looks about right.
Agreed, but given the quick turnaround (race in 11 days), it might work to do a session of 800's, a strong 4 miler or two (or break one workout down to 2 x 2 miles), and a session of 400's.--
Oh, I agree. That particular stretch of road, though, has its issues. The curves on the downhill really are too tight to stay on the aerobars. Maybe you or BnB could. If it was straight (or straighter) I would have no issues. Speed itself doesn't scare me; running off the road at 40 does.
Flying Pig Marathon in Cincy, OH. May 2 is the race. I am updating my sig to make it official.
1. Anytime I'm over 30 mph on the TT bike I'm keeping my hands near the brakes. I at least want to have a prayer at avoiding a critter or out of control racer.2. At my weight it doesn't matter if I'm aero or sitting up, I will accelerate down a hill. To maintain 35 mph in aero coasting I need to be on a -3.5 grade. To maintain 35 mph in the "drops" coasting I need to be on -4.4 grade. To maintain 35 mph in the "drops" on the same -3.5 I would need to expend roughly 160 watts which is active recovery.
Oh, yeah, see ...that's what I've always said, too!
I doubt I've ever sniffed 28.5 mph. I just don't Basswatt that kind of speed on the bike.
Awesome post.As a note on your #1 - when I am headed down at high speed I am always on the brakes and I try to stay pretty low at the same time (i.e. speed is fun, trees are not).
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He's talking flats.Awesome post.As a note on your #1 - when I am headed down at high speed I am always on the brakes and I try to stay pretty low at the same time (i.e. speed is fun, trees are not).
I need to save up for a Garmin 500 and a powermeter of some sort. They are pretty pricey, unfortunately.
As far as not pedaling above 28.5mph I have to admit I do push the downhills a bit. Speed is fun (and pedaling downhill takes lots less energy). Unless, of course, you are talking about 28.5mph on the flats. In that case.
Thanks, man. I hope I don't let you guys down.Just FYI, I'm gonna try to hold back and go through the first half around 1:34-1:35, HTFU through the hills, and then take an inventory and see how I feel when I hit Boston College. If all goes well, I'll hit 3:10.ETA: To put the above in perspective, when I ran in 2008 and had no flippin' idea what I was doing, I was trying to run 3:20-3:30. I stupidly went through the half at 1:37 (which is easy to do with the downhills), when I should've been more like 1:40-1:45. The last ten miles were an absolute death march, and I ran the second half in 2:05. Rookie mistake. Never again.tri-man 47 said:
Very ####### exciting. I had a split screen going on your Chicago qualifier with the the web cast on one side and the splits on the other that made for a very cool Sunday morning. Any idea on if there will be any type of web cast or live TV race coverage so I can try it again (while pretending to work)? Oh, and try not to dwarf the runners around you at the start this time, my people are a bit sensitive to you giants making them look even smaller.
Yep, it'll be webcast live at Universal Sports. Depending on your cable provider, you might also have Universal Sports on TV.And I'll make sure I slouch a little bit in the start corral. Just for you.
Not a cyborg, but at times a well-trained athlete. The fact that he is as big as he is, is what makes this quite impressive.pigskinliquors said:
If you could run in a pair of these you could look like Godzilla chasing the locals = you'd be a Boston legend!Yep, it'll be webcast live at Universal Sports. Depending on your cable provider, you might also have Universal Sports on TV.And I'll make sure I slouch a little bit in the start corral. Just for you.
I have direct TV and I don't think I get Universal Sports on TV....but I'll be watching via webcast!Yep, it'll be webcast live at Universal Sports. Depending on your cable provider, you might also have Universal Sports on TV.And I'll make sure I slouch a little bit in the start corral. Just for you.
DirecTV dropped both Versus and Universal.I have direct TV and I don't think I get Universal Sports on TV....but I'll be watching via webcast!Yep, it'll be webcast live at Universal Sports. Depending on your cable provider, you might also have Universal Sports on TV.And I'll make sure I slouch a little bit in the start corral. Just for you.
Those are my shoes as well. Over the past couple of years in the spring Sports Authority has had a big sale on last years' model, and I haven't seen it yet, so I just bought the last size 11.5 GTS 9 over at RoadRunnerSports for like $60.
!
Are we sure BnB isn't part cyborg?
