So I took my lunch break yesterday to head down to my bike shop and get the tools needed to remove and replace my cranks with the Power Cranks once they arrive. Bought the tools, which were about $10 each (they have a number of functions though).
I start by saying I am not the most mechanically inclined person. I have been getting better over the years, and have made an effort to really learn about my bikes, and handle basic repairs, and maintenance. Removing the end caps were a breeze, came right off. Removing the Crank arm from the center bracket, not as easy. The tool you use is a double threaded nut and wrench. Essentially by torquing one way it makes the nut move the other or something like that.
I went first online and watched some videos on You Tube which went through the process. This one was for a mountain bike but the process is still the same. It took a bit more muscle than I had figured. I honestly was concerned I was going to snap something or strip a bolt. It seems to have come out just fine however. So far so good. Right now just waiting for the new toy.
On a training note, I really started to ramp up my swim volume. I was just so disappointed, I figured I'd get in the water more.
Wednesday, July 30, 2008
Tuesday, July 29, 2008
Power Cranks
So, I was fortunate to see a demonstration at IM Lake Placid on Power Cranks, and was taken back. The claims were that using the tool, would correct , my pedaling stroke, retrain muscles, and help both by run and bike. I literally was on the website each day. I watched nearly every video, and called the headquarters on at least two occasions. Then came my emails.
First off the staff I had dealt with have been great. informative, educational, and encouraging. So I say this because I again will become a human experiment. now with a full understanding of the computrainer and Power Cranks, I am hoping to really change some thing in my late season races, though with an emphasis on next year and Eagleman
I won't go into the all the details of the Power Cranks, because their website is much better to explain. But essentially the cranks on the bike are independent. So, just how like when we do single leg drills to build a full pedaling circle, these will do it for an entire workout.
Some base lines for my experiment. I will update some of my power reading later, but my meter had been off a bit recently, and don't think Sunday data is the most accurate. I have been running in a sub 19 5K pace. 1:30's for 1/2. My cycling has been at races averaging in the 21-22's MPH, over Sprint and Oly distance. I have thrown out highs and lows and given an average, due to course length discrepancy's. I should have and begin using this weekend, and will report on the progress, up until the NJ Man 1/2.
First off the staff I had dealt with have been great. informative, educational, and encouraging. So I say this because I again will become a human experiment. now with a full understanding of the computrainer and Power Cranks, I am hoping to really change some thing in my late season races, though with an emphasis on next year and Eagleman
I won't go into the all the details of the Power Cranks, because their website is much better to explain. But essentially the cranks on the bike are independent. So, just how like when we do single leg drills to build a full pedaling circle, these will do it for an entire workout.
Some base lines for my experiment. I will update some of my power reading later, but my meter had been off a bit recently, and don't think Sunday data is the most accurate. I have been running in a sub 19 5K pace. 1:30's for 1/2. My cycling has been at races averaging in the 21-22's MPH, over Sprint and Oly distance. I have thrown out highs and lows and given an average, due to course length discrepancy's. I should have and begin using this weekend, and will report on the progress, up until the NJ Man 1/2.
Dealing with Disappoitment
So this is a cautionary tale of triathlon and life. Sometimes the two don't merge. It is always important to keep that in perspective and remember why it is we participate. Most aren't fortunate enough to do it for a living, so we do it because we love it.
I have been fortunate to have recently been afforded the opportunity to teach a few extra Spin classes at a local gym, as noted on my calendar. Being new to the group I was happy to pick up a few extra classes, for people who needed a substitute. Despite having a big race which I was peaking for, I still taught, and taught. Needless to say the word cautionary was used, because my performance was not as I hoped.
While I Pr'd at the distance (though the bike was a tad short) I did not race well and left a lot on the course. Cramping on the bike, and into the run. All things that should not have occurred. I had beat myself up slightly, and realized that was not the answer. We all have things that life throws at us. One friend dropped a race as he had a crazy day at work the next day. One buddy, slept an hour, due to a child who was sick. I choose to help out new co-workers, in a new place. So yes, we all face these issues whenever we race. There are times when we can control some more than others.
But even in that horrible race I learned a great deal. I learned how much stronger I had become mentally, to not pack it in. In fact despite my sub par run, I did negative split it. I learned that some days participation in racing is the reward, more so than the actual performance.
so As I woke Monday morning to teach again, muscles cramped, knowing it was not a good idea, I realized it's life
I have been fortunate to have recently been afforded the opportunity to teach a few extra Spin classes at a local gym, as noted on my calendar. Being new to the group I was happy to pick up a few extra classes, for people who needed a substitute. Despite having a big race which I was peaking for, I still taught, and taught. Needless to say the word cautionary was used, because my performance was not as I hoped.
While I Pr'd at the distance (though the bike was a tad short) I did not race well and left a lot on the course. Cramping on the bike, and into the run. All things that should not have occurred. I had beat myself up slightly, and realized that was not the answer. We all have things that life throws at us. One friend dropped a race as he had a crazy day at work the next day. One buddy, slept an hour, due to a child who was sick. I choose to help out new co-workers, in a new place. So yes, we all face these issues whenever we race. There are times when we can control some more than others.
But even in that horrible race I learned a great deal. I learned how much stronger I had become mentally, to not pack it in. In fact despite my sub par run, I did negative split it. I learned that some days participation in racing is the reward, more so than the actual performance.
so As I woke Monday morning to teach again, muscles cramped, knowing it was not a good idea, I realized it's life
Friday, July 25, 2008
Indoor cycling
Helping hands
Anyone who has ever attempted, and completed an Ironman, knows the effort and preparation that goes into the race. Having completed, I had immediately felt the need to volunteer and give back, because I had realized how important an aspect of the race volunteers are.
For those that have never competed in an Ironman this is also an incredible way to experience a race, and feel a part of something magnificent. My wife and I were assigned to work gear bags in IM USA at Lake Placid. Anyone who has read about the event, knows that the race was plagued by a downpour that lasted the entirety of the race. Nevertheless determined we were to help athletes transitioning from the bike to run.
Many needed a smile, a friendly face, to help them in the adversity they were facing. To some a joke, about dry clothes helped the to reassess where they were. Some just a "good job" and steady hands were all that were needed.
While I am disappointed that the weather kept me from the finish line. We had no desire to get wet again after a shower, the experience was still worth it. Any year I am not competing, in a race, I will make a trek and volunteer, and help make the experience for someone else.
For those that have never competed in an Ironman this is also an incredible way to experience a race, and feel a part of something magnificent. My wife and I were assigned to work gear bags in IM USA at Lake Placid. Anyone who has read about the event, knows that the race was plagued by a downpour that lasted the entirety of the race. Nevertheless determined we were to help athletes transitioning from the bike to run.
Many needed a smile, a friendly face, to help them in the adversity they were facing. To some a joke, about dry clothes helped the to reassess where they were. Some just a "good job" and steady hands were all that were needed.
While I am disappointed that the weather kept me from the finish line. We had no desire to get wet again after a shower, the experience was still worth it. Any year I am not competing, in a race, I will make a trek and volunteer, and help make the experience for someone else.
Wednesday, July 16, 2008
Special needs bags -IM
In our recent camp, questions arose from first timers, about what to put in special needs bags. Each person is different, and you will get a different answer as many times as you ask the question.
For an IM event you have the opportunity to pack two transition and two special needs bags. First, when doing that distance I recommend putting in a change of clothes. Have dry bike shorts, and get the pair with the most padding and support, not what you might wear in a sprint. The time to change is minimal. Pack extra food. Having extra nutrition always always you some margin of error, especially when unfortunate things occur, like flats.
Pack and extra tube and cartridge in the bike bag, again, if you get one flat you can certainly get another. I wear contact, so I put small solution, and extra lenses in each bag to allow me again a margin for error, in case something occurs.
If you are to finish later, make sure you have a jacket or sleeves so when the temp drops you are safe. and do not forget the reflective tape.
I come from the Scout motto of be prepared. some will pack nothing and do well, but planning a head, came prevent a small problem from becoming a bigger one on IM day
For an IM event you have the opportunity to pack two transition and two special needs bags. First, when doing that distance I recommend putting in a change of clothes. Have dry bike shorts, and get the pair with the most padding and support, not what you might wear in a sprint. The time to change is minimal. Pack extra food. Having extra nutrition always always you some margin of error, especially when unfortunate things occur, like flats.
Pack and extra tube and cartridge in the bike bag, again, if you get one flat you can certainly get another. I wear contact, so I put small solution, and extra lenses in each bag to allow me again a margin for error, in case something occurs.
If you are to finish later, make sure you have a jacket or sleeves so when the temp drops you are safe. and do not forget the reflective tape.
I come from the Scout motto of be prepared. some will pack nothing and do well, but planning a head, came prevent a small problem from becoming a bigger one on IM day
Tuesday, July 8, 2008
Transitions - found time
As triathletes, we tend to focus so much of our time on each of the three disciplines. We religiously put in half our time to our bike, and 30 % to our run. We work on our limiters, overcome our fears. What we rarely do, is look for "found time".
A good friend of mine used the term "found time" when describing his approach to transitions, and it couldn't be more true.
My first races were marred by have transition areas with things I never could or would use. Balloons high in the air, folding chairs near by. Transition is not "home base" we had a kids where we couldn't be tagged. The clock keeps on ticking. so how do we find time.
the easy answer is to practice. Set up transition, and practice, hustling out of a wetsuit every time you take it off. Practice running with your bike, shoes attached to the pedals. Practice during your brick workouts, to snap out of your bike gear and into your run.
My coach also recently gave me a great workout, that taught both me and my body how to respond. It was simply, a stationary bike, adjacent to a track. Pedal 15 minutes, run 800M, repeat, a bunch.
So plan your attack. Draw out how you want to set up transition, and practice.
Also, one cool hint. using a small rubber band, you can attach your shoes to your rear skewer. when you pedal, it will break. Thus it will eliminate your shoes hitting the pavement prior to jumping on the bike.
A good friend of mine used the term "found time" when describing his approach to transitions, and it couldn't be more true.
My first races were marred by have transition areas with things I never could or would use. Balloons high in the air, folding chairs near by. Transition is not "home base" we had a kids where we couldn't be tagged. The clock keeps on ticking. so how do we find time.
the easy answer is to practice. Set up transition, and practice, hustling out of a wetsuit every time you take it off. Practice running with your bike, shoes attached to the pedals. Practice during your brick workouts, to snap out of your bike gear and into your run.
My coach also recently gave me a great workout, that taught both me and my body how to respond. It was simply, a stationary bike, adjacent to a track. Pedal 15 minutes, run 800M, repeat, a bunch.
So plan your attack. Draw out how you want to set up transition, and practice.
Also, one cool hint. using a small rubber band, you can attach your shoes to your rear skewer. when you pedal, it will break. Thus it will eliminate your shoes hitting the pavement prior to jumping on the bike.
Wednesday, July 2, 2008
Quality time
Many triathletes hate the idea of a change in season. When the bikes go on the shelf and indoor cycling, is often the only way to ride. Living in the north east while we have distinct changes in season, we also have a problem, not as common to those training in other areas. Traffic.
I had completed an evening ride a few months ago, and realized how little time I spent pedaling. The stop and go, never allowed my heart rate to get and stay at a steady level. Plus the added dangers, of visibility. Whether I was riding first thing in the morning, or after work it was a problem. I also happen to live in a more congested part of the state, so the problem was magnified. If I wanted a good ride, before or after work, I would need to drive to a place where it was safe and I could pedal uninterrupted.
I made a decision to put more time indoors, during the week. Leaving the weekend longer rides, when I have more time for outdoors. while I know there are some down falls, such as handling skills. I can say there has been a great overall improvement in my cycling. Maybe its because 1.5 hours actually means pedaling for 1.5 hours. I have tried to mix things up between the Computrainer, and Spinervals videos, to cure boredom.
Some of you in areas where riding can have these downsides, especially when time is limited, you may want to consider, moving back indoors.
I had completed an evening ride a few months ago, and realized how little time I spent pedaling. The stop and go, never allowed my heart rate to get and stay at a steady level. Plus the added dangers, of visibility. Whether I was riding first thing in the morning, or after work it was a problem. I also happen to live in a more congested part of the state, so the problem was magnified. If I wanted a good ride, before or after work, I would need to drive to a place where it was safe and I could pedal uninterrupted.
I made a decision to put more time indoors, during the week. Leaving the weekend longer rides, when I have more time for outdoors. while I know there are some down falls, such as handling skills. I can say there has been a great overall improvement in my cycling. Maybe its because 1.5 hours actually means pedaling for 1.5 hours. I have tried to mix things up between the Computrainer, and Spinervals videos, to cure boredom.
Some of you in areas where riding can have these downsides, especially when time is limited, you may want to consider, moving back indoors.
Tuesday, July 1, 2008
Helpful hints from Camp
As I said earlier, even while going as a coach to a triathlon camp, I learned so much. Being around so many other athletes and coaches, you are bound to pick up something useful. I want to share with you a tip I gave to an athlete.
The situation was the athlete came to the SAG wagon, covered in white gunk. I asked what had occurred. He explained that during the rain storm, his salt tabs got wet and wound up turning to a gooey slime, which then got all over his shirt.
What I like to do is purchase small plastic zip lock style bags, which you can find at any arts and crafts store, such as Michael's. You can generally purchase these for a few dollars for a hundred or so. what I do is pre-package my supplements for rides and or races. I place the number I need for whatever time period based on the conditions. what is nice, is that during a race you don't need to count, and risk dropping your supplements. You can essentially rip the top off as you would a gel.
I generally then package them into a larger sandwich sized zip lock bag, to keep extra dry and safe. In longer races such as Iron distance, you can then keep these in each transition bag, as well as you special needs, bag to ensure you are not short on the course.
Sharing ideas like these are one of the great benefits to camps. If you are looking for a well run, organized camp in your area check out the TBC website, if there is not yet one in your area let us know, and we will check on the feasibility, and the closes available locations.
The situation was the athlete came to the SAG wagon, covered in white gunk. I asked what had occurred. He explained that during the rain storm, his salt tabs got wet and wound up turning to a gooey slime, which then got all over his shirt.
What I like to do is purchase small plastic zip lock style bags, which you can find at any arts and crafts store, such as Michael's. You can generally purchase these for a few dollars for a hundred or so. what I do is pre-package my supplements for rides and or races. I place the number I need for whatever time period based on the conditions. what is nice, is that during a race you don't need to count, and risk dropping your supplements. You can essentially rip the top off as you would a gel.
I generally then package them into a larger sandwich sized zip lock bag, to keep extra dry and safe. In longer races such as Iron distance, you can then keep these in each transition bag, as well as you special needs, bag to ensure you are not short on the course.
Sharing ideas like these are one of the great benefits to camps. If you are looking for a well run, organized camp in your area check out the TBC website, if there is not yet one in your area let us know, and we will check on the feasibility, and the closes available locations.
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