Question:

I finished a sprint triatlon, 1/4 mile swim, 10 mile bike and 3 mile run in 1:16 yesterday.  This is with just 4 months of recovery after 20 years of 30 per day.  I want to stay in this new hobby, so I have a great new reason not to smoke.  I would never have been able to stay quit for so long without all the support here.  Thank you everyone. Lynne 4M

Dear Lynne, Please step forward so Goddess Xena and I can induct you into the women of bravery and perserverance sisterhood. With the powers vested in me, I now declare you are a true warrior and someone to be treated with the highest of honors! Janet There was never a genius without a tincture of madness. Aristotle

Response:

WOW LYNNE! fabulous! rosie —

– Hide quoted text — Show quoted text –     I finished a sprint triatlon, 1/4 mile swim, 10 mile bike and 3 mile run in 1:16 yesterday.  This is with just 4 months of recovery after 20 years of 30 per day.  I want to stay in this new hobby, so I have a great new reason not to smoke.  I would never have been able to stay quit for so long without all the support here.  Thank you everyone. Lynne 4M

Response:

C~O~N~G~R~A~T~U~L~A~T~I~O~N~S Lynne, what an achievement, I bet you’re really proud of yourself and so you should be hugs padders plodding on (

Question:

If both wheels are 650c, doesn’t this  really equal out to the same position, just slightly closer to the ground (since both ends of the bike are lowered by the same amount)?  Old style TT bikes had a smaller FRONT WHEEL ONLY to tilt the bike forward and decrease drag by decreasing frontal area.

I don’t think so, because the bottom bracket is still about the same height off the ground as a 700c bike to offer adequate pedal clearance. — Stacy Hills Reston, VA

Response:

Apparently you don’t actually KNOW any roadies. roadies don’t ride what’s fastest…they ride what their friends ride!

Yeah, triathletes are imune to that, huh?  ;-)   Even the UCI has tried to force roadies to ride all the same bikes and stifle innovation because a few roadies were apparently looking at ways of going faster than their friends. Not the done thing.

It wasn’t so much "innovation" as cost.  It’s possible to build very slightly slicker bikes if money is no object.  Thing is, this just benefits those with the money to spend and won’t "trickle down" due to the technology involved.  Without some boundaries, you end up with a series like the old Can Am – lots of fun to watch, but if you don’t have the biggest budget, you don’t have a prayer. Roadies ride road bikes because they (road bikes) are best for their type of racing. 700C is not necessarily better, its sorta like Beta/VHS and Windows/Other operating systems. 700 has become the standard  for roadies, thats all.

Errrr, the fastest bike rides in the world’s history have been done on 700c wheels.  If there was a faster way to go, they’d have done that. There isn’t, so they didn’t. Tri Bikes are tri bikes (with 650C wheels) because we are trying to go faster on our own (no drafting in peletons) so aerodynamics is more important. This means it is best to get the front of the bike lower to accomodate a rider with flat back on aero bars.

Nope.  The front end can be a bit lower on smaller frames – but even then most tri bikes end up with riser stems and spacers to get the bars back up to "700 levels" (not always though – it’s just that the vast majority of us can’t take advantage of bars so far below the level of the saddle).   For most people, this can very easily be acheived by using a 650 front wheel to lower the top tube and handle bar setup. After a certain size bike/rider, the 650C wheels are not required for the front end to be at the correct height and 700 wheels CAN be used but aren’t necessary. 650 may provide other benefits.

That’s certainly a matter of great debate here over the years.  The aerodynamics vs. the rolling resistance seems to be a wash at best – and the anecdotal evidence (i.e. the fastest bikes) are invariably those with the fastest riders (they just happen to ride 700s). If you live in a cultural backwater like New Zealand, 650 will be a hard choice simply because very little 650 stuff is available. It is nice to be noticed for something other than my belly too. 650 also makes me look taller until the viewer stands next to me  :-)

Well, THERE’S a compelling reason!  Know where I can get a Bike Friday?  I wanna impress some wimmin basketball players…  ;-) Mark Hickey Habanero Cycles www.habcycles.com Home of the $695 ti frame

Response:

It wasn’t so much "innovation" as cost.  It’s possible to build very slightly slicker bikes if money is no object.  Thing is, this just benefits those with the money to spend and won’t "trickle down" due to the technology involved.  Without some boundaries, you end up with a series like the old Can Am – lots of fun to watch, but if you don’t have the biggest budget, you don’t have a prayer.

You priced a Roadwing versus a C40 lately?  How about a Titanflex versus a Montello?  The UCI’s excuse may have been cost, but their real motivation is aesthetics.  That and the fact that they’re a bunch of stodgy old men who refuse to recognize the accomplishments of anyone other than Eddy Merckx. Errrr, the fastest bike rides in the world’s history have been done on 700c wheels.  If there was a faster way to go, they’d have done that. There isn’t, so they didn’t.

I believe Howard’s record was set on a bike with wheels significantly smaller than 700c.  As you alluded to later in your post, the reason many fast rides have been done on 700c is because that’s what is most commonly available.  If 26 inch or 28 inch were the standard, then most fast rides would have bneen done on them.

Response:

It wasn’t so much "innovation" as cost.  It’s possible to build very slightly slicker bikes if money is no object.  Thing is, this just benefits those with the money to spend and won’t "trickle down" due to the technology involved.  Without some boundaries, you end up with a series like the old Can Am – lots of fun to watch, but if you don’t have the biggest budget, you don’t have a prayer. You priced a Roadwing versus a C40 lately?  How about a Titanflex versus a Montello?  The UCI’s excuse may have been cost, but their real motivation is aesthetics.  That and the fact that they’re a bunch of stodgy old men who refuse to recognize the accomplishments of anyone other than Eddy Merckx.

I think there’s an element of that.  But in the end, does it help the sport if an extra $2000 will buy you a competitive advantage?  All it does is increase the cost (the marginal increase in speed doesn’t change the experience). Errrr, the fastest bike rides in the world’s history have been done on 700c wheels.  If there was a faster way to go, they’d have done that. There isn’t, so they didn’t. I believe Howard’s record was set on a bike with wheels significantly smaller than 700c.  

That wasn’t a bike ride – that was the world’s fastest two-wheeled manned trailer tow.  I remember reading about how he had to ride the brakes occasionally to keep the aerodynamics of the tow platform from pulling him forward into the bump bar. As you alluded to later in your post, the reason many fast rides have been done on 700c is because that’s what is most commonly available.  If 26 inch or 28 inch were the standard, then most fast rides would have bneen done on them.

I agree to a point.  But both 700 and 650 are commonly available, so there’s no reason someone going for an hour record or other time trial wouldn’t opt for the one that works best.  Many of the big roadie pro teams spend boatloads of money working on the TT positioning for their star riders in the wind tunnel, and know what works.  I don’t recall any of them choosing 650’s, even though they’d be easily available and legal.  I think it can be safely assumed that it’s not a case of "they didn’t think of it". Mark Hickey Habanero Cycles www.habcycles.com Home of the $695 ti frame

Response:

I think there’s an element of that.  But in the end, does it help the sport if an extra $2000 will buy you a competitive advantage?  All it does is increase the cost (the marginal increase in speed doesn’t change the experience).

Your basis seems to be that a more expensive bike is necessarilly better than a less expensive one.  Knowing your business, that’s not a sentiment I would have expected from you.  My point is that costs do not equal results. Remember Project 96?  USACycling spent way more cash on those bikes than they ever had previously and U.S. riders had a terrible showing.  Many of the track riders hated the bikes.  How much did Obree spend on the bike that he used to break the hour record?  A hundred bucks maybe? A couple thousand bucks for a non-UCI legal Softride would buy a faster bike than a *UCI legal* $5,000 C-40 or $10,000 Montello.  I don’t recall any of them choosing 650’s, even though they’d be easily available and legal.

But they did choose 650c, even 600c, for front wheels.  Funny bikes were common up until the time the UCI made them illegal.  I’m not sure why they don’t use smaller rear wheels.  Perhaps they prefer the flywheel effect of the bigger rear wheel.  Or perhaps it’s a gearing issue as many are already pushing the envelope with 55-11’s. Standards are just what’s most commonly used, not what’s best.  Beta was a better design than VHS, a Defender drives circles around an Explorer, and a Habanero is faster than a Huffy.  Right?

Response:

I think there’s an element of that.  But in the end, does it help the sport if an extra $2000 will buy you a competitive advantage?  All it does is increase the cost (the marginal increase in speed doesn’t change the experience). Your basis seems to be that a more expensive bike is necessarilly better than a less expensive one.  Knowing your business, that’s not a sentiment I would have expected from you.  My point is that costs do not equal results.

Of course not – all to often just the opposite.  OTOH, there are some freakishly expensive bikes that CAN give you a slight advantage (i.e. one-off blade-shaped carbon fibre uberbikes).  If you’re exactly as strong as someone else who just bought one, you just moved down one place at the finish line.  I think those are the ones that prompted the "rules". Remember Project 96?  USACycling spent way more cash on those bikes than they ever had previously and U.S. riders had a terrible showing.  Many of the track riders hated the bikes.  How much did Obree spend on the bike that he used to break the hour record?      A hundred bucks maybe?

True enough.  But I’d hate to think I had to ride something like that kluge of Obree’s to be competitive at ANY price.  ;-)   A couple thousand bucks for a non-UCI legal Softride would buy a faster bike than a *UCI legal* $5,000 C-40 or $10,000 Montello.

I’ll take your word for it.  I don’t recall any of them choosing 650’s, even though they’d be easily available and legal. But they did choose 650c, even 600c, for front wheels.      Funny bikes were common up until the time the UCI made them illegal.  I’m not sure why they don’t use smaller rear wheels.      Perhaps they prefer the flywheel effect of the bigger rear wheel.      Or perhaps it’s a gearing issue as many are already pushing the envelope with 55-11’s.

I knew someone would bring up the funny bikes.  Of course, those UCI "rules" forbid them, so we have to decide which "equal wheel bike" is the fastest now… Standards are just what’s most commonly used, not what’s best.      Beta was a better design than VHS, a Defender drives circles around an Explorer, and a Habanero is faster than a Huffy.  Right?

Maybe not the ones Greg LeMond used to ride…  ;-) Mark Hickey Habanero Cycles www.habcycles.com Home of the $695 ti frame

Response:

If both wheels are 650c, doesn’t this  really equal out to the same position, just slightly closer to the ground (since both ends of the bike are lowered by the same amount)?  Old style TT bikes had a smaller FRONT WHEEL ONLY to tilt the bike forward and decrease drag by decreasing frontal area. Oh, by the way, I AM a roadie and former triathlete (albeit , not a very good tri-head).

– Hide quoted text — Show quoted text – My 2 cents: I know that roadies have been notoriously snobbish about new technology in the past, but, if 650c wheels make that much of a difference, don’t you think ALL road bikes would have them by now? Apparently you don’t actually KNOW any roadies. roadies don’t ride what’s fastest…they ride what their friends ride! Even the UCI has tried to force roadies to ride all the same bikes and stifle innovation because a few roadies were apparently looking at ways of going faster than their friends. Not the done thing. Roadies ride road bikes because they (road bikes) are best for their type of racing. 700C is not necessarily better, its sorta like Beta/VHS and Windows/Other operating systems. 700 has become the standard  for roadies, thats all. Tri Bikes are tri bikes (with 650C wheels) because we are trying to go faster on our own (no drafting in peletons) so aerodynamics is more important. This means it is best to get the front of the bike lower to accomodate a rider with flat back on aero bars. For most people, this can very easily be acheived by using a 650 front wheel to lower the top tube and handle bar setup. After a certain size bike/rider, the 650C wheels are not required for the front end to be at the correct height and 700 wheels CAN be used but aren’t necessary. 650 may provide other benefits. If you live in a cultural backwater like New Zealand, 650 will be a hard choice simply because very little 650 stuff is available. It is nice to be noticed for something other than my belly too. 650 also makes me look taller until the viewer stands next to me  :-) SNIP — TTFN TriDork ALWAYS have a "Plan B"

Response:

My 2 cents: I know that roadies have been notoriously snobbish about new technology in the past, but, if 650c wheels make that much of a difference, don’t you think ALL road bikes would have them by now?

Apparently you don’t actually KNOW any roadies. roadies don’t ride what’s fastest…they ride what their friends ride! Even the UCI has tried to force roadies to ride all the same bikes and stifle innovation because a few roadies were apparently looking at ways of going faster than their friends. Not the done thing. Roadies ride road bikes because they (road bikes) are best for their type of racing. 700C is not necessarily better, its sorta like Beta/VHS and Windows/Other operating systems. 700 has become the standard  for roadies, thats all. Tri Bikes are tri bikes (with 650C wheels) because we are trying to go faster on our own (no drafting in peletons) so aerodynamics is more important. This means it is best to get the front of the bike lower to accomodate a rider with flat back on aero bars. For most people, this can very easily be acheived by using a 650 front wheel to lower the top tube and handle bar setup. After a certain size bike/rider, the 650C wheels are not required for the front end to be at the correct height and 700 wheels CAN be used but aren’t necessary. 650 may provide other benefits. If you live in a cultural backwater like New Zealand, 650 will be a hard choice simply because very little 650 stuff is available. It is nice to be noticed for something other than my belly too. 650 also makes me look taller until the viewer stands next to me  :-) SNIP — TTFN TriDork ALWAYS have a "Plan B"

Response:

I’m over 6′ and am looking seriously at a bike with 650’s.

Why?  If the bike is a really good deal, then you can probably overlook some of the compromises associated with 650’s.  Otherwise, it doesn’t make sense for someone over 5′10" to purposely seek out 650c frames.

Response:

Tri Bikes are tri bikes (with 650C wheels) because we are trying to go faster on our own (no drafting in peletons) so aerodynamics is more important. This means it is best to get the front of the bike lower to accomodate a rider with flat back on aero bars. For most people, this can very easily be acheived by using a 650 front wheel to lower the top tube and handle bar setup. After a certain size bike/rider, the 650C wheels are not required for the front end to be at the correct height and 700 wheels CAN be used but aren’t necessary. 650 may provide other benefits.

Well said.  It’s somewhat ironic that you mentioned roadies as their racing is one of the very few instances where 650c wheels present an advantage other than just fit.  The low rotational weights of 650 c wheels make them easier to accelerate which is, of course, beneficial in sprinting.  The fact that TT’s and multisport races are essentially steady state (no acceleration) means this advantage is lost, yet we as a group tend to be eager to embrace the smaller wheels. Another thing to consider is something that the father of the modern tri-bike, Dan Empfield, often points out.  Many 650c tri frames these days come with lengthened head tubes, thereby sacrificing the ability to get really low in front.  If you buy a 650c tri-bike to get low, you may find you still need an Ergostem or a hacksaw (yikes!).

Response:

The rake is not a problem because any good frame is designed to suit a specific fork rake/stackheight and a lot of forks are the same or very similar so they will all work the same. There are no ‘real’ problems with large 650c bikes per-say. There are design ‘faults’ that are not a concerns for large 700c frames. Personally I would never recommend a 650c wheeled bike to anyone over 5′11", there is no real benefit from 650c. Lloyd – Hide quoted text — Show quoted text – I’m over 6′ and am looking seriously at a bike with 650’s. What’s the downside to someone my size riding  650 wheels? Are you worried about rake and handling? The fashion police were put in jail in Florida for failing to enforce the law, so I’m not worried about them. -Robert LOL – FWIW, I am 5′11" and the 700 is a better fit for me.  Lloyd do you think the line is closer to 5-10? gordo "Tactics is knowing what to do when there is something to do. Strategy is knowing what to do when there is nothing to do." – Savielly Tartakover, Chess Grandmaster

Response:

Right now I’m having a tough time finding some good racing wheels at a decent price. Guess I’ll keep looking

Look at Roadbikereview.com they have a ton of 650 wheels for sale at great prices. Marc Hallen

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LOL – FWIW, I am 5′11" and the 700 is a better fit for me.  Lloyd do you think the line is closer to 5-10? gordo

Response:

I’m over 6′ and am looking seriously at a bike with 650’s. What’s the downside to someone my size riding  650 wheels? Are you worried about rake and handling? The fashion police were put in jail in Florida for failing to enforce the law, so I’m not worried about them. -Robert LOL – FWIW, I am 5′11" and the 700 is a better fit for me.  Lloyd do you think the line is closer to 5-10? gordo

"Tactics is knowing what to do when there is something to do. Strategy is knowing what to do when there is nothing to do." – Savielly Tartakover, Chess Grandmaster

Response:

The rake is not a problem because any good frame is designed to suit a specific fork rake/stackheight and a lot of forks are the same or very similar so they will all work the same. There are no ‘real’ problems with large 650c bikes per-say. There are design ‘faults’ that are not a concerns for large 700c frames. Personally I would never recommend a 650c wheeled bike to anyone over 5′11", there is not real benefit from 650c and there are far better ‘balanced’ bikes that would work the same in 700c. Lloyd – Hide quoted text — Show quoted text – I’m over 6′ and am looking seriously at a bike with 650’s. What’s the downside to someone my size riding  650 wheels? Are you worried about rake and handling? The fashion police were put in jail in Florida for failing to enforce the law, so I’m not worried about them. -Robert LOL – FWIW, I am 5′11" and the 700 is a better fit for me.  Lloyd do you think the line is closer to 5-10? gordo "Tactics is knowing what to do when there is something to do. Strategy is knowing what to do when there is nothing to do." – Savielly Tartakover, Chess Grandmaster

Response:

My 2 cents: I know that roadies have been notoriously snobbish about new technology in the past, but, if 650c wheels make that much of a difference, don’t you think ALL road bikes would have them by now?

– Hide quoted text — Show quoted text – The rake is not a problem because any good frame is designed to suit a specific fork rake/stackheight and a lot of forks are the same or very similar so they will all work the same. There are no ‘real’ problems with large 650c bikes per-say. There are design ‘faults’ that are not a concerns for large 700c frames. Personally I would never recommend a 650c wheeled bike to anyone over 5′11", there is not real benefit from 650c and there are far better ‘balanced’ bikes that would work the same in 700c. Lloyd I’m over 6′ and am looking seriously at a bike with 650’s. What’s the downside to someone my size riding  650 wheels? Are you worried about rake and handling? The fashion police were put in jail in Florida for failing to enforce the law, so I’m not worried about them. -Robert LOL – FWIW, I am 5′11" and the 700 is a better fit for me.  Lloyd do you think the line is closer to 5-10? gordo "Tactics is knowing what to do when there is something to do. Strategy is knowing what to do when there is nothing to do." – Savielly Tartakover, Chess Grandmaster

Response:

First let me appoligize for bringing up this subject, as I know we have talked about this many many times before. What are some things to consider when considering a 650c bike or 700c ?   I would sure appreciate any help.  Thanks

Response:

That the bike fits!! LW

– Hide quoted text — Show quoted text – First let me appoligize for bringing up this subject, as I know we have talked about this many many times before. What are some things to consider when considering a 650c bike or 700c ? I would sure appreciate any help.  Thanks

Response:

Lloyd I have read that if you’re tall, say over 6′ then a 700 is "better". Is this because a 700 frame will fit you better at that size? Phil – Hide quoted text — Show quoted text – That the bike fits!! LW First let me appoligize for bringing up this subject, as I know we have talked about this many many times before. What are some things to consider when considering a 650c bike or 700c ? I would sure appreciate any help.  Thanks

Response:

Yep, and the fashion police wont bother you because you bought something that looks like it was designed for a dwarf when you hop on it. LW

– Hide quoted text — Show quoted text – Lloyd I have read that if you’re tall, say over 6′ then a 700 is "better". Is this because a 700 frame will fit you better at that size? Phil That the bike fits!! LW First let me appoligize for bringing up this subject, as I know we have talked about this many many times before. What are some things to consider when considering a 650c bike or 700c ? I would sure appreciate any help.  Thanks

Response:

Hi ive got a Scott 650 tri bike and i think it’s great and i have had no problems with it yet and would not go back to 700 bikes but i dont think there is much in between them. i have heard theat u can acclerate quicker on a 650 bike but this could be wrong. I feel it’s got a better centre of gravity as you are closer to the ground. Thats what i think of 650 bikes im also 5ft 10 and fit my bike well and find it really comtable to ride.Hope this is helpful. – Hide quoted text — Show quoted text -First let me appoligize for bringing up this subject, as I know we have talked about this many many times before. What are some things to consider when considering a 650c bike or 700c ?   I would sure appreciate any help.  Thanks

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I’m 6′3" and I’ve got 650s on my softride. So far I haven’t noticed a huge difference, but this winter I’ve been working on cranking up the cadence just in case. Right now I’m having a tough time finding some good racing wheels at a decent price. Guess I’ll keep looking. CP

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Question:

Thanks to all who answered my plea for running routes. I had time to check out both the Santa Ana river trail and the beach between the Huntington and Newport piers. Both were good runs. I did my 17-miler on the beach — more people, a bit cooler than the river. In fact I saw the last few finishers in the A Day at the Beach Triathlon in Huntington Beach as I went through there — a good thing since I enjoy tri’s. Was fun. Thanks again, all. Best regards, — Brian P. Baresch Lawrence, Kansas, USA Professional editing and proofreading

Response:

There’s not much there.  If you want a long run, you can drive out Katella towards Anaheim Stadium (west, I think) and find the Santa Ana River trail.  This is an asphalt bike path that is off the street.  I think it has mile markers, so you can keep track of how far you’ve gone. That sounds like what I’m looking for. Thanks!

Actually, Anaheim Stadium (AKA "Edison Field" in these days of corporate sponsorships) is east of the convention center, on Katella. -Robb — Delete "spamfilter." to reply.

Response:

I’m going to be in Anaheim for about a week starting next Tuesday, and since that’ll be week 2 of my marathon buildup, I’ll need places to run. One run (on Sunday) will, I hope, be a 17-miler.

Huntington  Beach is an excellent choice.  Another option would be the Channel that dumps you at Seal Beach.  I get on right by Heartwell Park/Golf Course in long beach just west of where you are (it crosses katella/willow).  From my entry point at Del Amo and Studebaker it is ~8 miles to Seal Beach.  The trail also goes north to pasedena for 25 or more miles.  Its perfectly flat, you only have to contend with bikes, but it can be windy as anything. andy

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It seems to me I heard somewhere that Peter Krivcov wrote in article Like the other fella said, drive to the beach.  Its an easy 20-30 minute drive straight west.  I was there last year for a conference and did some surfing in my free time.  If you’ve never been to LA, you’ve got to see the beach.  Huntington is actualluy a pretty cool beach town and the peir there is worth the walk(run) down.

Actually straight west will take you all the way across Los Angeles County to the vicinity of west-facing Redondo Beach and Manhattan Beach, some thirty or more miles from Anaheim.  *SOUTH* on Beach Boulevard will get you to the vicinity of south-facing Huntington and Newport Beaches within ten or fifteen miles. — Don          

Response:

head to the beach! 20 minutes south!

During "rush hour" (which can be more like 6AM to 8PM) this trip can be over an hour. Before you buy.

Response:

If it were me, I would take the car to Huntington Beach (it is a little ways though, and depending on traffic, it can be slow).  I would run on the paved paths that go for a long ways towards Newport Beach because the ocean views are cool.

Sounds good. I’ve only seen the Pacific once. Thanks! Best regards, — Brian P. Baresch Lawrence, Kansas, USA Professional editing and proofreading

Response:

I’m going to be in Anaheim for about a week starting next Tuesday, and since that’ll be week 2 of my marathon buildup, I’ll need places to run. One run (on Sunday) will, I hope, be a 17-miler.

Brian, an ideal spot for your 17 mile is the Santa Ana River Trail (as others have already said).  That’s where I trained for the LA Marathon a few years ago.  There’s no traffic, and if you get out by the ocean to start, it’s cooler than Anaheim, and the sea air is fresher.  It’s flat, except for the dips that go under the roads.  If you run in the afternoon, there can be a pretty good head wind blowing in from the ocean. Enjoy! Before you buy.

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Like the other fella said, drive to the beach.  Its an easy 20-30 minute drive straight west.  I was there last year for a conference and did some surfing in my free time.  If you’ve never been to LA, you’ve got to see the beach.  Huntington is actualluy a pretty cool beach town and the peir there is worth the walk(run) down. Later. Pete.

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head to the beach! 20 minutes south! http://community.webtv.net/ultrajohn1/facialsallaround

Response:

head to the beach! 20 minutes south!

Getting a little wordy here aren’t we? — David Olsen

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: I’m going to be in Anaheim for about a week starting next Tuesday, and : since that’ll be week 2 of my marathon buildup, I’ll need places to : run. One run (on Sunday) will, I hope, be a 17-miler. : Anyone have suggestions for where I can head for some decent running : routes? I’ve never been in the LA area before, so don’t assume I know : anything about dodging the traffic and that sort of thing. : I’ll be staying near the Convention Center (and, yes, Disneyland), but : I’ll have access to a car. If there’s, say, a 6- or 8-mile loop I can : repeat for the long run that’d be fine. There’s not much there.  If you want a long run, you can drive out Katella towards Anaheim Stadium (west, I think) and find the Santa Ana River trail.  This is an asphalt bike path that is off the street.  I think it has mile markers, so you can keep track of how far you’ve gone. Aside from that, it’s basically flat concrete and sidewalks for as far as you can imagine in every direction. -pfrench

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There’s not much there.  If you want a long run, you can drive out Katella towards Anaheim Stadium (west, I think) and find the Santa Ana River trail.  This is an asphalt bike path that is off the street.  I think it has mile markers, so you can keep track of how far you’ve gone.

That sounds like what I’m looking for. Thanks! Best regards, — Brian P. Baresch Lawrence, Kansas, USA Professional editing and proofreading

Response:

If it were me, I would take the car to Huntington Beach (it is a little ways though, and depending on traffic, it can be slow).  I would run on the paved paths that go for a long ways towards Newport Beach because the ocean views are cool. – Hide quoted text — Show quoted text – I’m going to be in Anaheim for about a week starting next Tuesday, and since that’ll be week 2 of my marathon buildup, I’ll need places to run. One run (on Sunday) will, I hope, be a 17-miler. Anyone have suggestions for where I can head for some decent running routes? I’ve never been in the LA area before, so don’t assume I know anything about dodging the traffic and that sort of thing. I’ll be staying near the Convention Center (and, yes, Disneyland), but I’ll have access to a car. If there’s, say, a 6- or 8-mile loop I can repeat for the long run that’d be fine. Thanks! Best regards, Brian Baresch (remove the "y" before responding) — Brian P. Baresch Lawrence, Kansas, USA Professional editing and proofreading

David Olsen

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I’m going to be in Anaheim for about a week starting next Tuesday, and since that’ll be week 2 of my marathon buildup, I’ll need places to run. One run (on Sunday) will, I hope, be a 17-miler. Anyone have suggestions for where I can head for some decent running routes? I’ve never been in the LA area before, so don’t assume I know anything about dodging the traffic and that sort of thing. I’ll be staying near the Convention Center (and, yes, Disneyland), but I’ll have access to a car. If there’s, say, a 6- or 8-mile loop I can repeat for the long run that’d be fine. Thanks! Best regards, Brian Baresch (remove the "y" before responding) — Brian P. Baresch Lawrence, Kansas, USA Professional editing and proofreading

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Question:

began reading RST and the GFT tips page to

Yakabo,Glad to hear ya did good.We read some of your posts on the tips page and had hoped you had done well.The fact tha wet were so close all day and I had not had noticed your V.I wish I could have yelled  for you.                     As I reached the shore, I looked at the clock and discovered I had finished the first leg in 1:12:02

My swim was 1:12:54.                                                                                                                                     "Way to go, you’re looking real strong!" echoed through my brain.  I peaked at my watch and noticed it read 7:12.  

     I got out of transition in 7:11:46,and then  we finished less than 15 min. apart.You did great.Congratulations,Yakabo.Ironman!You be one of the ones OFFERING advice on the tips page next year.Hopefully,next year we’ll take off from work early enough to meet all the people that we have been reading.Once again,Great Job. See ya next year at GFT!                                       Randy      +     Sue      GFT(95,97,98).Vineman+GFT 99!                                            (12:02:30)       (14:40:20)   " The will to win is nothing without the will to prepare" Juman Ikangaa

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Congratulations Gordon,    I am quite impressed,I would rather spend my time on the internet reading a story of gut’s and determination anyday, Then watching some multi million dollar premadonna sports ’star’ on tv take himself out of a game because he has a blister on his finger, or worse yet ask out of a game before it starts because "my head’s not in it".    The true ‘Sports Stars’ in my book are people like you, and other IM Triathletes.( I wonder what the % of the general population is that has ever finished an IRON MAN).  I’m an IM Virgin, and I plan on doing the GFT next year. I live in FLA and did My 1st Tri Oct 4 on Siesta Key (1K, 25K, 5k).    How long did you train? Did you run any marathons in training? Is Bill a real cat? Steve "Still Cherry" Adams

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 I’m an IM Virgin, and I plan on doing the GFT next year. I live in FLA and did My 1st Tri Oct 4 on Siesta Key (1K, 25K, 5k).    How long did you train?

I started training with the GFT in mind in December.  Over the winter I worked on my aerobic base and then started doing more interval and speed work around April.  I did 2 half-IMs and 3 Olympic distance races from mid May to mid September.  My per week training hours averaged: Jan – 8 Feb – 8 Mar – 9 Apr – 9 May – 9 Jun – 6.5 (had to work around 20 days of being on the road for business) Jul – 8 (had to work around 18 days of being on the road for business) Aug – 11 Sep – 10 (had to work around 19 days of being on the road for business)the last week in Sep was 15 hours Oct – One long week of 16 hours then taper at 6 hours til the GFT Did you run any marathons in training?

No, the GFT was my first-ever marathon.  However, I did do 2 long runs of 22 miles and numerous 15-18 mile runs over the summer. Is Bill a real cat?

Of course he is!  (actually, he’s a stuffed animal about 12" high and was a regular character in the Bloom County and Outland comic strips) Hope this info helps out Steve, but remember, just because it worked OK for me doesn’t mean it’s the only way to go.  Pay attention to what your body is telling you as you train, read and listen to the advice of others, find what seems to work for you, and stick with it. Get in the habit of reading the GFT tips page, a lot of good stuff got put out there last year and it really helped me.  See ya there! Good Luck, Gordon (Yakabo) Fesenger

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  Early last November, while I cruising through the web of cyberspace, I happened upon a site promoting the increasingly popular art of alchemy. However, unlike the wizards of old, the modern day alchemists don’t work with a single element striving to turn inanimate lead into gold.  In a vastly more complicated process, they practice their art on the compounds which make up their own bodies.  During a test known as an ultra distance (or Ironman distance) triathlon, they work to transmute their flesh, blood, and will into iron and, when successful, earn the title of "Ironman."  Having always been interested in the study of such arts, I was easily ensnared.  I decided that "Ironman" was a title I would like to wear and began my apprenticeship.  I again turned to cyberspace and began reading RST and the GFT tips page to follow the advice of current practitioners of human alchemy and gain the support of fellow apprentices whom I quickly discovered are titled IM Virgins.  My mentors included Tri-Baby, Iron Pete, Tony G, Rock, and others, while my peers included Tri-Freak, Jason, Anders, Der Jogger, Bonni, et al. Throughout the summer, I studied, practiced, and experimented to refine my skills.  Everything I did was carefully recorded in my diary to keep a record of my successes and failures.  I became versed in the effects of numerous elements and compounds on my performance.  Before long, I was heavily involved with the spell components I would need during the test.  I spent time experimenting carbohydrate/protein/fat ratios; evaluating electrolyte replacements; considering glucosamine sulfate, choline and glycerol, etc., etc.  After many months of conditioning my body and mind, I arrived in Clermont, Florida a week before the test.  Over the next several days, I met some of those people I had counted on for advice and support over the past 11 months. I also had the opportunity to meet Fred Sommers, the race director who coordinated the effort to stage the event.  It was refreshing to find him a very approachable and supportive person who was more than willing to talk with whomever about the race.  His attitude went a long way to relieve some of the mounting tension and make the upcoming test a little less threatening.  So did the activities he had planned leading up to the race.  There was always good music, sufficient food and drink, and good company and these things always help ease the mind.  I spent Friday alone in final preparation.  After checking my bike in, I walked to the lake and sat at the end of the pier listening to music while I visualized the perfect race.  That night, I gathered the various spell components I had determined I would need the next day and organized them so they would be available when I needed them.  This done, I ran through the next day in my mind one last time and then did my best to pass a restful night. Uncharacteristically for me, I was actually able to overcome my anxieties and was soon asleep with nary a dream, either good or bad, of the next day’s toils.  I woke at 5:15, Saturday to a cool and a somewhat windy morning.  Arriving at the site of the test, I had the traditional symbols drawn on my body and asked the bodymarker add a "V" to my calf.  Earlier in the month, a number of my fellow IM Virgins and I agreed to be so branded to identify ourselves to each other during the test.  We hoped that by doing so, we would be able to draw strength from each other and be reminded that we weren’t alone as first- timers.  After completing my final preparations, I joined the 1040+ others who had gathered to practice their art on this day.  I nervously gazed across this throng of humanity trying to envision what it would look like as everyone began their quest at the same time.  With less than a minute to go before the start, I took a deep breath, calmed my mind by watching the joyous flight of the birds which were just released, and cast my spell.  From that point on, I was committed; there was no turning back.  I would either end the day as a newly minted Ironman or would be so caught up in the spell that I would fail suffering physical or mental collapse.  The starter fired the cannon and the mass moved forward. Having figured it would take me 1:30 to finish the swim portion, I had positioned myself towards the rear and outside of the pack.  This strategy worked and I suffered very little contact with those around me.  The swim course consisted of a very long, thin rectangle.  Heading out on the first leg, the wind was blowing almost into our faces and it caused a light chop. However, I was pleased to find that I wasn’t affected at all by this and I quickly settled into a comfortable rhythm.  Over the months of training, I often wondered what I would think about as I completed this portion of the test.  There was nothing to see in the tea- colored water except for the air bubbles my stroke forced into the water, a flash of white as the Orca logo on the right arm of my wetsuit moved through my vision, and an occasional glimpse of bare feet ahead of me.  As time passed, I moved in towards the center of the pack and although everyone had spread out, I struck, or was struck by, more people than was previously the case.  However, things remained considerably less combative than I had expected or had swum through during the past season.  The increase in the number of people around me also brought more to see.  Now I could glimpse the faces of those around me as we breathed during our rotation from side to side.  Time seemed meaningless as I stroked, sighted, and took note of the yellow buoys steadily marching past on my left.  Making the 90 degree turn at the end of these waypoints, I soon reached the red marker indicating it was time to head back in.  From this point on, looking into the low sun made it difficult to sight and my navigation began to drift.  However, I remained in the main pack, and they prevented me from straying too far to either side.  Knowing my legs faced many hours of work, I barely kicked.  Instead, I imagined I was once again in a pool doing pull drills.  A steady mantra looped through my brain to the exclusion of nearly all else: Reach, Catch, Pull, and Rotate; Reach Catch, Pull, and Rotate; repeated over and over.  As I reached the shore, I looked at the clock and discovered I had finished the first leg in 1:12:02.  I was elated!  It was easily my best swim performance of the year and I felt it bode well for the remainder of the day. Jogging into the transition area, I see my wife and we give each other a knowing look and a big smile, and in her eyes I read,

Question:

I seem to have a problem with cramping in my quads during the run portion of a race.  And what I have also figured out, is that it only happens when I travel for races….i.e. airplanes.  I know you can get dehydrated but I hydrate so well that I need to be very close to a restroom. Do you think that drinking bottled water can take too many minerals out of your body?  Since, when I travel, I do hydrate with bottled water.  I’d appreciate your feedback.

Response:

Drinking too much water can leach the electrolytes out of your body.  But cramping can come from many other sources, injury, fatigue, temperature… – Hide quoted text — Show quoted text – I seem to have a problem with cramping in my quads during the run portion of a race.  And what I have also figured out, is that it only happens when I travel for races….i.e. airplanes.  I know you can get dehydrated but I hydrate so well that I need to be very close to a restroom. Do you think that drinking bottled water can take too many minerals out of your body?  Since, when I travel, I do hydrate with bottled water.  I’d appreciate your feedback.

Response:

Drinking too much water can leach the electrolytes out of your body.  But cramping can come from many other sources, injury, fatigue, temperature…

I’ve experienced quad cramping during the run after biking for the last 8 years.  In every triathlon, duathlon or brick that I’ve done in the past 8 years the ache/pain in my quads is always what holds me back. When the pain starts, I know that I have to slow down or else they’ll cramp up on me.  If I ignore the pain and continue to run at the same pace or faster, cramping and severe PAIN occurs … I end up walking, jogging or a combo of the two to the finish.  The pain will keep me from running for a couple days if I ignore the warning signs and continue to push into the CRAMP ZONE. I’m still not completely sure about the cause but I suspect that it’s related to minerals and cycling intensity.  I’ve ruled out injury, fatigue, overhydration and temperature.  The pain seems to be less and take longer before it sets in on the run if I eat a banana or two immediately before the race or workout (potassium ?).   The same if I just cruise on the bike (tough to do … the bike used to be my strongest event).  In my first few years of triathlon (‘87-’89) I didn’t really know how to push myself on the bike and I stayed out of the cramping zone.  I’ve learned to start the run out slowly (tough to do … my body wants to really move once I get off the bike) and gradually increase my effort through the run hoping that the pain won’t occur. It’s frustrating knowing that the rest of your body can go faster (my 5 and 10k time tell me this) but those damn quads are slowing me down ! Any suggestions ? S2 Stew Blake

Response:

I seem to have a problem with cramping in my quads during the run portion of a race.  And what I have also figured out, is that it only happens when I travel for races….i.e. airplanes.  I know you can get dehydrated but I hydrate so well that I need to be very close to a restroom. Do you think that drinking bottled water can take too many minerals out of your body?  Since, when I travel, I do hydrate with bottled water.  I’d appreciate your feedback.

I have similar problems with cramps, and have noticed an airplane link in some cases, or a long car trip (1 day or more). I haven’t found a reliable solution unfortunately. Magnesium supplements have been suggested. Also plenty of stretching, including ITBs particularly. I also seem to cramp onto the bike after a long swim (1.5km+) – I think I have isolated this to a bio-mechanical problem and have avoided it successfully by kicking like mad for the last few hundred metres of the swim. I wish I’d remembered in the recent Sri Chinmoy Triple Tri Always looking for suggestions/insights… David. — Head, Teaching and Learning     URL:   http://tltsu.anu.edu.au/~dgb900 |   Technology Support Unit       phone: {intl+61+2 | (02)} 6249 5026    | Australian National University  FAX:   {intl+61+2 | (02)} 6249 3992    |

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Maybe try some strength training? It’s frustrating knowing that the rest of your body can go faster (my 5 and 10k time tell me this) but those damn quads are slowing me down ! Any suggestions ? S2 Stew Blake

Rick Denney Take what you want and leave the rest.

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Question:

when is October issue due out?

Response:

when is October issue due out?

Incidently, anyone actually gotten this issue yet?  I know I haven’t, and the  mail is usually pretty prompt in my neck of the woods. Paul Drafting Sucks.  Keep tri-ing!

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I got it at the chicago cike show… it is pretty lame as most of them are.  I has lokelani ? on the cover.  Not much substance andrew

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I saw it on the newsstands on the 10th.  The mail house they are using is  LAIME.  Slow Motion must be a requirement to work there!

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I saw it on the newsstands on the 10th.  The mail house they are using is  LAIME.  Slow Motion must be a requirement to work there!

I thought subscriptions were suppose to go out BEFORE the newstands!

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I got my October issue of Triathlete — with the Ironman race preview stories  – on the Monday after Ironman. Brian Sullivan

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Question:

Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule.

Response:

Help me, I am in the off season of my training and will be doing weight workouts in the gym.  Can anyone suggest the number of reps I should do along with the # of sets.

One killer workout that I "stumbled" onto last year is: 1) Put 180lbs on the leg press machine (Cybex, "free" weight machine, not the cabled one,    also at the time I started doing these my max weight was 630lbs) 2) Do 1 set of 25 reps at a slow pace to get the muscles warmed up and stretched. 3) Do another 25 rep set as fast as you can. 4) Recover and repeat (3) as many times as your condition/fitness allows. Once I was able to do 4 of these sets, I dropped 2 of the 25 rep sets and substituted a 50 rep set, followed by a cool down 25 rep set. Then later dropped the 50 rep set and added a 100 rep set. Finished the year with sets of 25, 50, 100, 100, 50, 25. I find this better simulates the effort (pain!) of racing up a steep grade or the all out effort of a TT.

Response:

- Hide quoted text — Show quoted text – snip That’s it.  As little as five movements and you’ve done a total body workout.  Sure, some people will say "but what about the rhomboids, you missed them?"  or comment that some small muscle group is missed. That’s the problem with so much advice about weight programs — we get seduced by the vast array of possible exercises that isolate particular muscles and lead us to waste a lot of time and sometimes back on weight in ways that aren’t good. Of course, if you have some particular problem or weakness, add an exercise designed to address that problem.  But don’t use all the various machines because they’re available. Stick with the basics — movements tha exercise a lot of muscles at once. You’ll save time and get better results for sport. JT

I’m speaking from what I’ve read instead of experience, but it seems that in cycling, weight work in the off-season is a pretty standard thing. You can make some pretty significant strength gains and when it comes time to start serious race preparation around you can maintain most of these gains with a single workout every 5 days or so. It would seem to be a pretty effective trade-off, from what little I know. dave

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I believe that weight lifting is advantageous for the mid to long distances, IMHO based on my own experience. I have used the weight program outlined in Dave Scott’s Triathlon Traininig during the winter months three years ago and had much better results/race experiences than the the following two season without. Looking back I see it aided my swim by strengthening my mid-section/upper body and I was able to make great improvements in climbing on the bike. It maybe that weight training slowed me down form my top 10k speeds but definitly seemed to help keep it together on 1/2 mar to 30K runs off the bike. I suspect the benefits are linked to each persons build and level of strength. Being rather "slight" of build weights helped build/strengthen in ways S/B/R had not.   It did take time away from the other sports, but in crummy weather I see it as a great way to prepare to train hard/long. I agree with earlier posts that simpler weight workouts would probably be most efficient/effective. I’m starting a slightly reduxed version of "Dave’s" plan and am looking forward to IMC 97. Chris Mueller

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– Hide quoted text — Show quoted text – Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule. I’m struggling with this issue myself right now.  Whenever I have time to work out, it always seems much more productive to swim, bike, or run rather than go lift.  Also, a big issue for me is my effort to drop some pounds; while I know that increasing my muscle mass will eventually help burn more fat, it just seems that it takes too damned long for the weight training to pay off.  If I have to lift three times a week to see the benefit, that’s 3 hours less time to run or ride or swim, activities that will more immediately burn calories and train my aerobic capacity. Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)? Why are there so few hours in a day, dammit??? Tri-Baby                                     _                                  -    o     ‘             –  __o       –    </_ `     ‘         –    <         – __/   /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie         I weight train in the fall/Winter and do other things  like lots  

of Xcountry skiing to  stay fit…nothing beats 2-3 hrs of xcountry. This helps in lots of ways,it breaks the boredom of  always  doing the  other three disciplines plus I  feel stronger and LIGHTER in the spring.I am also mentally ready to train.Try lots of sets  with lots of  repititions as opposed to  heavy weights.You want stronger not   bigger.

Response:

Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule.

Weight traiiing is my primary form of training in the off-season along with swimming.  Once the weather starts to warm up and I can hit the roads again, I tamper the weights and focus on the run and bike. Do you need to train with weights?  Probably not, but I think you will notice the difference in strength, endurance, and especially in not getting injured if you do incorporate some weight training. Besides, it will add a little variety to your routine as well as provide an exercise for some of the less or helper muscles.

Response:

Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule.

I’m struggling with this issue myself right now.  Whenever I have time to work out, it always seems much more productive to swim, bike, or run rather than go lift.  Also, a big issue for me is my effort to drop some pounds; while I know that increasing my muscle mass will eventually help burn more fat, it just seems that it takes too damned long for the weight training to pay off.  If I have to lift three times a week to see the benefit, that’s 3 hours less time to run or ride or swim, activities that will more immediately burn calories and train my aerobic capacity. Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)? Why are there so few hours in a day, dammit??? Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie        

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– Hide quoted text — Show quoted text – (Tomeeka) Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule. snip< Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)? Not in any sort of professional way–purely anecdotal. Until this past February I swam and biked for aerobic activity and pumped cams and electromagnets three days a week. When I succumbed to the triathlon bug, there was no longer time for the strength training. Since then I’ve dropped 15 pounds, and my running has improved (from hideous to terrible) for every pound I’ve dropped. I’ve concluded that muscles in many of the places I was putting them were just excess baggage on this maniacal pursuit. Why are there so few hours in a day, dammit???

I’m a big proponent of weight training because you can get big returns with little time investment — I think a couple of 40 minutes of weight training can help a lot more than the hour and a half aerobic workout it replaces.  And if you include a 10 minute aerobic warm-up and a ten minute aerobic cool down you’re not missing much on that end either. Don’t spend hours in the gym, just focus on a handful of key exercises. I’m writing this in response to DS’s post because it sounds like the weight training program he was following was one using machines (cams and electormagnets) and that’s not the best approach for weight training for an aerobic sport.  Machines have their place — they allow you to focus on a particular muscle very specifically.  This is great for dealing with an injury and fixing muscle imbalances.  But a lot of the interest in machines comes from body-building, where emphasis is placed on the size and shape of muscles. But if you want to get strong for sport, it’s best to use exercises that use our muscles the same way they do in sport — dynamically with multiple joints involved.  And generally that means freeweights or simple machines.  Here’s a suggestion of movements for cycling — squats or leg presses crunches stiff-legged deadlifts _or_ regular deadlifts _or_ backextensions _and_ leg curls any upper body pushing movement (push-ups or benchpresses or dips or others) any upper body pulling movement (pull-ups or lat pulldowns or others) That’s it.  As little as five movements and you’ve done a total body workout.  Sure, some people will say "but what about the rhomboids, you missed them?"  or comment that some small muscle group is missed. That’s the problem with so much advice about weight programs — we get seduced by the vast array of possible exercises that isolate particular muscles and lead us to waste a lot of time and sometimes back on weight in ways that aren’t good. Of course, if you have some particular problem or weakness, add an exercise designed to address that problem.  But don’t use all the various machines because they’re available. Stick with the basics — movements tha exercise a lot of muscles at once. You’ll save time and get better results for sport. JT

Response:

Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)?

On the necessity of strength training There is a DEFINITE correlation between likelihood of injury and muscular strength. There is a DEFINITE correlation between muscular strength & power output on the bike. Get the point….. On the losing weight & fitting strength training into tri training: Strength training increases your metabolism because muscle mass burns calories at a significantly higher rate than fat mass. The key to fitting your training is to use periodization. For example, my strength training is at its peak during the winter months when I’m not doing 100 mi Bike / 10 mi Run bricks on the weekend. During the build & peak phases of my training, I only strength train one day per week. A good resource for strength training with regard to periodization can be found at: http://www.pccoach.com/hack.html

Response:

- Hide quoted text — Show quoted text – Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule. I’m struggling with this issue myself right now.  Whenever I have time to work out, it always seems much more productive to swim, bike, or run rather than go lift.  Also, a big issue for me is my effort to drop some pounds; while I know that increasing my muscle mass will eventually help burn more fat, it just seems that it takes too damned long for the weight training to pay off.  If I have to lift three times a week to see the benefit, that’s 3 hours less time to run or ride or swim, activities that will more immediately burn calories and train my aerobic capacity. Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)? Why are there so few hours in a day, dammit??? Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie

Be glad that there aren’t more hours in the day, we’d all be made to work more! Regarding weights, I’ve always considered lifting weights as an addition to regular workouts.  Weights will give you strenghth in places that the big three wont, but I don’t think they’re a must.  Also, remember that you want strong muscles, not necessarily bigger ones. I think the weight lifting weight loss theory goes something like if you create larger muscle mass then the muscles will need for fuel and you will burn more calories. That is definitely better than nothing but not better than your other 3 workouts.   Also, remember that you want strong muscles, not necessarily bigger ones.  No sense in having huge biceps to carry around on the bike and while running. Doing aerobic work burns a lot of calories while exercising, including fat calories.  I remember reading that fat burns in the flame or carbohydrate. — All comments and opinions expressed are those of my employer and not my own.  Please sue them and leave me out of it. Tod Meinke

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stuff snipped throughout…. Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule.

With a family and the remnants of a life, I can’t squeeze weights in during the summer/racing season. I do cram it in during the winter though when I quit riding. I’d love to have an indoor trainer but my place is so small I have to go outside to put on my coat! I have free weights under my couch and I use the coffee table for a bench. TriSpouse has to lift her legs onto the couch if she doesn’t want to get bashed by the end of the bar. I also have some surgical tubing around the leg of the couch for some resistance stuff too. The kitchen table (I have to be on my knees) gets used for an arm rest for some excercises too. The TV gets turned up, what with all my grunting and groaning! I found that I got alot more definition on my flabby body by doing weights. My running seemed to improve too (leg work on the rubber band helped) I would warmup with a 45 min stetching routine then ease into the weight and rubber band for a semi-aerobic weight workout. All told I did that workout (2:15 total time) 2-3 times a week after the kids went to bed and after I got the dishes done. Since it was mainly free weights on my upper body,I managed to chop 2:30 off my swim time for 1500m! Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)?

I managed to trim about 10 pounds off during the winter, even though that’s when I traditionally put weight on. (with a lazy summer, the weight has found me again ) Why are there so few hours in a day, dammit???

Because the earth is 24,000 miles around (nominally) and spins at approximately 100 mph at the equator. There doesn’t seem to be much we can do about this. However, I’m annoyed that there are only 7 days in a week! How the hell are we supposed to get 3 siwm, 3 bike, 3 run and 3 weight workouts a week when there’s only seven days. Forget about rest days I guess. Surely if we trigeeks put our minds to it we could get the week lengthened. Calendars have changed before, why not again? How about we go for 13 days? 1 workout per day, plus one rest day = 13. Racing every weekend (gotta get that lengthened too!) would be easier on a body too. Whaddya ya all think? Tri-Baby

– Marcus Perry "TriDork" ** Give whenever you CAN…..Take only when you HAVE to. ** ** M. Perry     circa 1980 **

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WT workouts can to be incorporated into your aerobic workouts. For the bike you can add a pork belly to your bike. they come in different colors and weights to add resistance. They are especially good if you live in a flat area. I have one on my single gear bike to train with. Total wtof bike is 36lb. I used to train with a RAAM rider who used one. His total bike wt was 50 lbs. This makes for very strong legs. You must do some training without it though. By doing long rides in a big gear with or jumps or hills you can build big strength.  By doing high rpm stuff (120-130) you can build good power.  Some may say "that’s bad for your knees". Well yea, if your trying to push a 50 lb bike up a hill in a 52×16. But if you use proper form and build the gears slow no worries.    Also while running you can stop and do pushups, situps, pullups, etc… That’s why they designed the fitness trals. If you think this looks funny then lift at the gym.    At the gym if you spent 20 min after your swim with 2-3 basic exercises you would do great. Deadlifts, squats and clean and jerks will give great strength. This can be done with arbell or dumbells. Technique is MOST IMPORTANT. For endurance training (and in general) you want to make sure the small postural muscles are strong. Most people think because they can lift 100+ pounds that the little muscles are strong, WRONG. Tese little one are the ones that tire to force you compensate with the larger ones. A good program will help you strengthen these. Improve posture, balance and allevate the nagging stiffness from that job that keeps you from training.   Since this is longer than I hoped I’ll stop. Just remember if you want to train, there’s a program for you.  Creativity goes a long way!! Rich

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Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule. I’m struggling with this issue myself right now.  Whenever I have time to work out, it always seems much more productive to swim, bike, or run rather than go lift.  Also, a big issue for me is my effort to drop some pounds;

I stuggle with that one too. When I am really desparate (read I have no time to train much) I just become a runner because running burns the most calaries per time spent of the three sports or of any other activity. while I know that increasing my muscle mass will eventually help burn more fat, it just seems that it takes too damned long for the weight training to pay off.  If I have to lift three times a week to see the benefit, that’s 3 hours less time to run or ride or swim, activities that will more immediately burn calories and train my aerobic capacity. Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)?

My solution: My weight training is limited to lifting groceries out of my truck and racking my bikes and complaining that all this stuff is much too heavy for me . Why are there so few hours in a day, dammit???

That’s a real pisser, I need a 25 hour DAY !! – Hide quoted text — Show quoted text – Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie

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Do you think you really need weights?  I’m not totally convinced as a triathlete that I need them.  I never seem to have the time or the energy to add one more thing to my training schedule. snip< Can anybody address this particular slant on the weight training issue (i.e., trying to lose weight and train for tris and fit everything into the time available)?

Not in any sort of professional way–purely anecdotal. Until this past February I swam and biked for aerobic activity and pumped cams and electromagnets three days a week. When I succumbed to the triathlon bug, there was no longer time for the strength training. Since then I’ve dropped 15 pounds, and my running has improved (from hideous to terrible) for every pound I’ve dropped. I’ve concluded that muscles in many of the places I was putting them were just excess baggage on this maniacal pursuit. Why are there so few hours in a day, dammit???

Patience, patience. Gravity will eventually overcome inertia, and this old planet will slow down. Maybe by then there will be enough hours in a day for me to finish an Ironman. David Schoonmaker David Schoonmaker

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Help me, I am in the off season of my training and will be doing weight workouts in the gym.  Can anyone suggest the number of reps I should do along with the # of sets. If you have any specific workouts that would be good to do for any musle groups please let me know. Thank you, Tony Aseere

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Help me, I am in the off season of my training and will be doing weight workouts in the gym.  Can anyone suggest the number of reps I should do along with the # of sets.

I’ve been using a technique designed specifically to build up the slow-twitch fibers primarily used for endurance events.  They’re called "super slow reps". Perform only one set of about 6 reps. On the "positive" movement, extend or lift for ten to twelve seconds for the full range of motion. On the "negative" movement, resist for about six seconds. Ideally, the last set should be maximum exertion.  You should reach the point where you cannot lift the weight.  Hold against this weight for five seconds and release. Try leg extensions, leg curls, squats, calve raises, bench press, lat pulldown, tricept press, and lateral shoulder raise.  If you keep it to one set of six, you can complete this entire workout in about 30 – 45 minutes, but depending on the equipment, you may need a spotter. John Fenner

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-snip- If you keep it to one set of six, you can complete this entire workout in about 30 – 45 minutes, but depending on the equipment, you may need a spotter. John Fenner

John, I find your slow-twitch sets pretty interesting, but I have one concern about your final recommendation.  If you do only one set of each exercise and only six reps in each set, how are your muscles properly warmed up?   Just as with running, swimming, or cycling, weight training results in the best gains with the least injury when done with a warm up of each muscle group you focus on.  For this reason, most elite weight trainers will begin each muscle group with a set using very low weight (50% of max or less) and high, controlled reps (over 20) before proceeding.   IMHO, instead of doing a whole-body workout as you suggest, an athlete would probably benefit more from splitting the workout in two and doing two sets of each exercise- beginning with one low weight, high rep set and then finishing with your slow-twitch set.  You still could get out of the gym in 40 minutes, and each muscle group would have been safely stressed at a higher level.  By alternating between the two halves of your whole-body workout, you also give each muscle group more recovery.   Substantial gains in strength will result from hitting each muscle group three times, every two weeks.  Thus, three short visits to the gym each week will give you a great strength base for your aerobic activities.   BTW, for most people, strength training fewer than three times per week results in more physiological stress than the benefits you receive, and you’d probably be better off resting or adding an interval or two to your normal routine instead. Cameron

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What are you looking to improve?  Overall body or mainly focusing on leg development?  If you are focusing on leg development, here’s a general rule of thumb to follow regarding all exercises: Lower amount of reps (4-8) works to develop strength and mass.   Mid range reps (10-15) works better for stamina (helps you climb hills and speed work) Higher reps (15 +) works to help your endurance Larger muscles handle more sets better (Chest and Legs:  4-6 sets, time providing, all others, 3-5) although there is some debate on this. These #’s are based on physical things your body goes through while performing these reps.  While there is some cross benefit to each (working for stamina does help a little in strength and endurance), if you want to focus your training in a specific area, follow those guidelines. Be careful though.  If you’re not used to doing weight training (especially legs), start with exercises that place less stress on your joints to give them time to get used to the stress you’ll be placing on them.  For example, before you dive into trying to squat 185 pounds, develop your connecting tissues on leg extensions, leg curls and leg presses.  Once you get comfortable, you can start moving to squats (which, IMHO, is the best overall leg development exercise). The best advice I can give after all of this is to TAKE YOUR TIME!  Don’t try to hurry the development of you muscles.  It’s very easy to overtrain, and the last thing you would want to do is to blow a knee or shoulder with races coming up in the months ahead.  Also, rest is of vital importance to building yourself.  I wouldn’t suggest trying to do a shoulder or back workout and then swimming a tremendous amount, or working legs  and running or biking the same day (maybe even two days).   It’ll only make your recovery slower, and you’ll be disappointed that your 5 mile run is about 10 minutes slower than normal.  Also, if you are working hard, give yourself two or three days between before working that muscle group again. If you’re really serious about building and sport specific exercises and have a few extra $ (yeh sure, we all do), then you might want to consider spending some time with a certified personal trainer.  Ask around at your local gym, I’m sure they have references.  Also, just about anyone who is "certified" should be qualified.  So, if you make sure they have certification credentials (ACE, AAFA, NFPT) you won’t go wrong. Fondue : Help me, : : I am in the off season of my training and will be doing weight workouts in the gym.  Can anyone suggest the number of reps I : should do along with the # of sets. : : If you have any specific workouts that would be good to do for any musle groups please let me know. : : Thank you, : : Tony Aseere :

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- Hide quoted text — Show quoted text – Help me, I am in the off season of my training and will be doing weight workouts in the gym.  Can anyone suggest the number of reps I should do along with the # of sets. I’ve been using a technique designed specifically to build up the slow-twitch fibers primarily used for endurance events.  They’re called "super slow reps". Perform only one set of about 6 reps. On the "positive" movement, extend or lift for ten to twelve seconds for the full range of motion. On the "negative" movement, resist for about six seconds.

The reason an endurance athlete should be lifting weights is to strengthen tendons, ligaments and muscles surrounding joints that are most used during your sport to prevent injury.  Weight training, no matter how you do it will not increase or augment slow twitch fibers.  There are a million different programs you could follow, but think about what you are trying to accomplish as an endurance athlete.  The weights should provide overall body toning and muscle balance.  The aerobic training will develop your slow twitch muscles. Also, slow movements with weights may actually slow you down.  One theory suggests that weights or resistance work should be done at the speed in which the muscle will move during competition.  Example- sprinters should do quick, explosive reps.  Unless you plan to compete in slow motion I wouldn’t advise doing slow lifting motions.   At this point in the season (winter), I advise my athletes (and myself) to do a routine where you are doing 12 reps per set upper body, and 18 reps per set lower body.  Start with one set per muscle (make sure to work opposing muscle groups i.e. quads AND hams).  2 times per week on the whole body.  One set of everything will probably take about 25-30 minutes.  After about 6-8 weeks of that, progress to 2 sets for each and split the body into different days, lifting every other day for another 6 weeks.  With that base of weight training then you need to get creative (different sets, reps, exercises, etc) to avoid staleness and continue to challenge your muscles.  During the competitive season, general condition like that in the begining (1 set entire body) is sufficient to maintain strength since there are other stresses on the body from competition and higher intensity training. Hope this helps!  Feel free to e-mail me with any questions. Scott

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Question:

Any results yet for Duathlon World Champs?  Especially top ten pro’s (men and women).

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Hi there,         Would this be the real Greg Watson of Powerman fame? Wow! Some guy I have never ever hear of won, Andrew Noble won the mens divsion. Stadler and Delsberger were abot 5-6th I think. Jackie Gallager won the womens divsion. Sorry I can’t be more detailed. If you want the full results try either, the ITU home page, http://www.itu.org, Triathlete Magazine, http://www.triathletemag.com and the home page in Ferrera, sorry I can’t remember the address myself. From what I have heard lots of drafting was going on. See ya chris — Chris Carpenter. Duathlon is run..bike..run…Just Du It!!

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Question:

Might be relocating to the ara . Does any body have info on running and cycling on and off road for the area??? Tpmm {tom ryan}

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Tom I live in Reno and have been doin tri’s, runs, mtn. cycling….you name it, for a long time.  Anyway we have a great area for workin out and stayin healthy for races.  There is a good group of tri-types here…six locals went to Hawaii last year including myself.  E-mail me more specific details on what your looking for and I’ll write back. Take care Bill Richards

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I am a grad student in exercise science and our lab does testing for the public (VO2 max, lactate threshold, etc).  We also give them some general guidelines or training plans based on the results of the tests. Since my background from a training standpoint is mostly running, I feel very comfortable with writing workouts for runners. When it comes to cyclists, I do not have as much confidence.  I have been a recreational triathlete in the past, but never trained well on the bike.   Could someone suggest good books on training cyclists to use as a reference? We do not try to serve as a coach, but some general, science based suggestions are provided. Thanks You can e-mail me directly or post here, whichever suits your fancy……

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Question:

Does anyone have access to or know a site with European race dates?  The races can be running, bi’s or tri’s.  I am mostly interested in Italy (in and around Milan) and Germany, but am also interested in dates in the South of France.

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Does anyone have access to or know a site with European race dates?  The races can be running, bi’s or tri’s.  I am mostly interested in Italy (in and around Milan) and Germany, but am also interested in dates in the South of France.

My race listing is still very incomplete, except for Italy.  Supposedly it has all of the major races, and an e-mail for further info. Marty — Marty Miller (aka The Noodle) Proprietor of "The Triathlete’s Web" http://w3.one.net/~triweb/triweb.html

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oes anyone have access to or know a site with European race dates?  The :races can be running, bi’s or tri’s.  I am mostly interested in Italy in and around Milan) and Germany, but am also interested in dates in :the South of France. Point your favorite WWW Browser to: http://www.neurop2.ruhr-uni-bochum.de/personal/vogel/triathlon/Welcom… where there is the complete list of German races (it may be on the Triathlete online site as well. —                             Ulrich Porsch             Wer spricht vom Siegen, "Ubersteh’n ist alles  

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