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Average Speed during IM
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LOL FF, those powerbar guys really wanted to wreck some guts, teeth and cause accidents unwrapping them!!
3 hours biked, 62.42k, av 20.5kph, max 49.6, rolling hills, 3 mega ones.
Barley, think stomach cramps are up there in my 'biggest worry list'. They hit me from mile 14 on London mara, did 3.52. Am thinking I need coping strategies for bike and run when it happens.
you mean miles?
38.78 miles, av 12.73, max 30mph!
pfffff
yeah wuss I know FB, but it was raining out there today and mist as well.Next Time I'll have a higher max I promise!!!
Yes I meant miles, is that a regular route of yours? I challenge you do go round in 2:40 when its dry
Yes it is a regular route. Funny coz on the one flat bit just before half way I start to really dislike the road, it gets all gravely and bumpy and its very annoying and disheartening.
But ok Coach, challenge on, don't know about shaving 20 mins off, thats a load, how about 10 mins? Wil be doing it again tomorrow, but rain predicted again.
Ok try and take 10 mins off next time, no free wheeling except going down hill.
Some other things to think about:
Try adding a bit of power as you crest a hill before descending, you’ll carry more speed down the descent.
Getting into the correct gear at the right time i.e. changing down enough before you start climbing.
Keep your cadence high where possible (85+), no need to be in the big ring front ring if the small ring will offer better cadence.
When your start feeling tired in a gear try HTFU and stay in the gear a little longer, push yourself to keep the cadence up a little longer before changing gear.
Try and carry speed by adding a bit more power through small rises in the road.
If you’re using try bars stay aero as much as possible (no aero advantage climbing under 10mph)
Don’t take any undue risks, concentrate on building/maintaining speed when safe to do so.
No, south devon!
Coach, thanks, hadn't thought about any of those points before.
Did think today I should be using my aero bars more and have noticed I free wheel more when feeling a bit slack. Have no idea what my cadence is though, should I be investing in a gadget??
You don’t need a gadget, you can count your cadence (over a timed minute), think about checking it a couple of times each rides. The only trouble with this is you have to try and be impartial and avoid changing your cadence while timing it.
I ride almost everywhere in the big ring apart from the really steep hills. Builds up some strength and also mental fortitude when you refuse to drop to the littleun even when its there. Then use the little one when required on race days and discover you can comparatively whizz up hills.
OK it aint scientific, its bad for your knees and any decent cyclist will tell you it is wrong and naughty probably, but it works for me.
HaHa. Its Smithy AKA compact (and a 48 at that) Boy.
If I was running a 48 front I wouldnt need a little ring.
on the subject of going out hard and hanging on, Lex ran the Paris marathon recently...
http://www.scottragsdale.com/?m=20090406
it's funny really:
Blind people passed me; a fat, obese woman in her 50s easily 150 kilo passed me; many people I would consider very fat, several obese passed me; super models passed me; a fat man in his 50s pushing a large wine barrel passed me; a girl who looked younger than my 14 year old daughter passed me; many people who looked older than 60 years old passed me; a rasta man with what looked like 50 lbs of hair passed me; someone dressed up as a cow passed me …..
i can relate to that.
PMSL
I love that he started in the 3:30 pen and took longer than 5 hours. What a tw*t.