Question:

Thanks for the precision. I think I stumbled on the unit of measure when pace values are used. I’m good with International System of measurement. Presently learning standard (I learned a couple of months ago that a mile = 1,6km because of the speed in mph only on the gym’s threadmill). So when the folks talk about pace, it is usually the time per mile even when used on a metrical distance. Cool! I can compute that  ;-) Thanks again and best regards                                                 Daniel. – Hide quoted text — Show quoted text –    Sorry, the time I mentioned was assuming 1200 meter repeats. A 5 minute 1200 meter time would equate to about a 6:35 mile pace. As a 20 minute 5k requires a pace of slightly under a 6:30/mile, 1200’s at a 5:00 to 5:15 pace seem to be the most beneficial and realistic repeats for  me. Repeats of much longer than a five minutes seem to have diminishing returns. Granted, a faster runner than myself could do mile repeats in the same time I take on 1200’s. Not sure this 48 year old body has any 5 minute miles in it.     As far as shorter intervals for longer races are concerned: I have found that more repeats of shorter distances (combined with tempo runs) seem to help build the stamina needed to maintain a faster pace over a longer distance (maybe one of our more physiological minded folks here would comment on this). Excuse me for not understanding. Can you give me the distance you are using fo the 5:15 pace your are mentionning ? Is it for a mile (ie. 1,6km) or the 1,2km repeat ? Too slow to be for a single km. Me too will go down under 20min this summer. Also, why the shorter distance repeats would be more suitable for longer distances ? Thank you beaucoup!                                     Daniel.    For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Excuse me for not understanding. Can you give me the distance you are using fo the 5:15 pace your are mentionning ? Is it for a mile (ie. 1,6km) or the 1,2km repeat ? Too slow to be for a single km. Me too will go down under 20min this summer. Also, why the shorter distance repeats would be more suitable for longer distances ? Thank you beaucoup!                                     Daniel. – Hide quoted text — Show quoted text –     For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

    For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. – Hide quoted text — Show quoted text – Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

– Hide quoted text — Show quoted text – I’m just like you, 35 years old and trying to break that 20 minute 5 k.  My PB in 21:21 last summer.  I’m training a lot harder this summer and I’m going to break it this summer then run the Columbus Marathon (Oct 20) in under 4 hours. Here is my typical workout if it helps any.  If anybody has any other suggestion let me know! Sun–Long run 13-22 mi. (starting at 10 mi. and working up to 22 mi. by Oct. 20 for marathon) Mon–rest Tues–7 mi. run Wed– Speed workout  10-12 reps at ..25-.35 mi. at about 75% sprint pace. Thur–7 mi. Fri–Hills  5-6 reps of two hills.   One hill is about 100′ in elevation over about .25 mi. and the other hill is about 60′ over .15 mi. Sat-rest I plan on increasing the workout intensity (no of reps and distance of speed runs) every other week to try to improve on that time

I’m in a similar situation myself.  I am 30 years old and I did something like an 11:20 2-mile in high school.  I did 20:54 in a 5k race this morning.  I have stayed in fairly good shape since high school, although I’m only starting to re-enter competitive events this year, which so far have been a short triathlon (400 m swim, 6 mile bike, 3 mile run) and today’s 5k run. Since I’m heavy (193 lb) and tend to get accumulating soreness from running more than ~12 miles per week, I have chosen focus my training efforts on short triathlons (with 3-4 mile runs) and 5k or shorter road races.  Since I started training in early March, I’ve only averaged about 2 runs per week, usually 2 – 4 miles each, and often as 1/2 mile repeats or immediately following a good hard swim or bike ride.  I’m sure that weekly running mileage would not have been enough for me to break 21 minutes, had I not also done all the swimming and biking.  Now, the question is, will it get me below 20 min. I am planning another 5k run in 2 weeks and somewhat longer triathlon (17 mile bike, 3 mile run) 1 month after that.  It is a balancing act to train for both events simulataneously, but I think the key is to combine long bike rides with short, hard runs.

Response:

   Sorry, the time I mentioned was assuming 1200 meter repeats. A 5 minute 1200 meter time would equate to about a 6:35 mile pace. As a 20 minute 5k requires a pace of slightly under a 6:30/mile, 1200’s at a 5:00 to 5:15 pace seem to be the most beneficial and realistic repeats for  me. Repeats of much longer than a five minutes seem to have diminishing returns. Granted, a faster runner than myself could do mile repeats in the same time I take on 1200’s. Not sure this 48 year old body has any 5 minute miles in it.     As far as shorter intervals for longer races are concerned: I have found that more repeats of shorter distances (combined with tempo runs) seem to help build the stamina needed to maintain a faster pace over a longer distance (maybe one of our more physiological minded folks here would comment on this). – Hide quoted text — Show quoted text – Excuse me for not understanding. Can you give me the distance you are using fo the 5:15 pace your are mentionning ? Is it for a mile (ie. 1,6km) or the 1,2km repeat ? Too slow to be for a single km. Me too will go down under 20min this summer. Also, why the shorter distance repeats would be more suitable for longer distances ? Thank you beaucoup!                                     Daniel.    For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

We are in the same situation. ALthough 14 years "older" I am shooting for my first sub 20 5K. For me it means more speed work. When training for 1/2mar. I tend to do more long runs. For 5K, I intend on doing speed work twice a week. One workout will be on the track either 1/4 or 1/2 repeats, the other will be Hill repeats or tempo runs. A sub 20 minute 5K means a slightly faster then 6:30 pace, so you need to gauge your speed work with that pace in mind. Depending on how far off you are right now from such a pace will determine how long it takes to get there. INcrease gradually.

– Hide quoted text — Show quoted text – Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

First you need to get your cadence up to 180 steps/minute. Then work from there. Increasing cadence will easily buy you the first 1-2 minutes. — Return e-mail is a spam tarpit.

Response:

Count me in also.  My best 5k has been 20:46 and running with a 16 oz camera. My fastest 2 miles was in 12 minutes, but it was the first part of a 5k that was pretty much down hill until right before the 2 mile marker. I have run a sub 4 marathon, but just one so far. I tried breaking 20 minutes in a 5k last year, but because of an injury after a 1/2 marathon an running with flats that were 1/2 size too small, I ended up taking a lot of time off.  I’m pretty sure it was the beginning of that Morton injury. Hope to break 20 minutes this year. Thanks and best wishes,         Roger – Hide quoted text — Show quoted text – Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

What sort of speedwork Do you do? Also, the fact that you’ve been running the same amount of weekly mileage for three years, more or less, suggests that your body stopped responding to the challenge of that amount of training long ago – you’ve simply gotten used to running X amount a week, and your body has adapted and no longer needs to "improve" to complete the tasks you are presenting. You should increase your mileage as well as looking into the speedwork, too. All my opinion, of course. good luck, — David (in Hamilton, Ont) "I gotta go faster, keep up the pace, just to stay in the human race I could go supersonic, the problem’s chronic… Tell me does life exist beyond it?"                                                            bad religion http://www.angelfire.com/nc/swstudio/home.html –

Response:

I’m just like you, 35 years old and trying to break that 20 minute 5 k.  My PB in 21:21 last summer.  I’m training a lot harder this summer and I’m going to break it this summer then run the Columbus Marathon (Oct 20) in under 4 hours. Here is my typical workout if it helps any.  If anybody has any other suggestion let me know! Sun–Long run 13-22 mi. (starting at 10 mi. and working up to 22 mi. by Oct. 20 for marathon) Mon–rest Tues–7 mi. run Wed– Speed workout  10-12 reps at ..25-.35 mi. at about 75% sprint pace. Thur–7 mi. Fri–Hills  5-6 reps of two hills.   One hill is about 100′ in elevation over about .25 mi. and the other hill is about 60′ over .15 mi. Sat-rest I plan on increasing the workout intensity (no of reps and distance of speed runs) every other week to try to improve on that time — — If you want to email us, you must remove the upper case wording between the attempt to conquer the unwanted SPAM. Never kiss a girl whose brothers have knife scars! Don’t poke beans up your nose!

Response:

Question:

- Hide quoted text — Show quoted text – I have been having some pain in my right patella for the past few weeks.  This thing came out of nowhere and feels like a bruise.  The area is on the left side of the patella – this this ( ) – here.  I have been stretching and icing, and when I run or do leg extensions and leg presses it starts to hurt and stiffen.  My questions are: What is the problem? and How do I get rid of it? Me too…   but I think I’m sending it into "remission".  For me, the cause was ramping up too fast for my upcoming triathlon season after taking 6 months off. In particular, my legs were a little stiff and a bit weak, which resulted in my left leg not powering straight through from push off, but rather swinging just a bit outward in recovery in preparation for the footstrike.  Your patella – and the cartilage beneath it – form a channel that helps align the lower and upper leg as you stride.  When your leg repeatedly turns – even slightly – out of alignment, you experience friction along that groove which may lead to some serious damage.  Once the friction has started, chances are some tissue injury has occurred and the stiffening you feel is probably internal swelling. Running through the pain will probably result in a compensation injury somewhere on the other side of your body — your other knee, more than likely.  Solution:  RICE   Rest   Ice   Compression   Elevation If you’re like me, rest was out of the question.  I found that while both biking and running continued to be painful, an elliptical trainer was not — and if done properly at a 170 to 180 cadence, is a very good substitute for both the bike and running. Anyway, one week of RICE with continued swimming and elliptic workouts seems to have done the trick…  the pain is definitely subsiding.  One more thing…  I just read an article that said leg extensions should definitely be avoided if you have ANY type of knee problems.  I’ve "x’d" them off my circuit, at least for a few weeks.

I received a flyer from a tennis supply company for a patella strap. It’s about 1.5 inches wide and wraps around the bottom of the kneecap and is secured with velcro. The material is slightly stretchy. It also has a u-shaped piece of gel in the front which puts soft pressure on the kneecap. I’ve used it for tennis and table tennis and during the day while walking around and it does help. I’ve ordered two more and will try running with them next week. I’ve used knee braces in the past but these got soaked with sweat and were difficult to put on and take off. And I do some kneecap and quad massage along with leg lifts; generally without any weights.

Response:

I have been having some pain in my right patella for the past few weeks.  This thing came out of nowhere and feels like a bruise.  The area is on the left side of the patella – this this ( ) – here.  I have been stretching and icing, and when I run or do leg extensions and leg presses it starts to hurt and stiffen.  My questions are: What is the problem? and How do I get rid of it? CK

Response:

I have been having some pain in my right patella for the past few weeks.  This thing came out of nowhere and feels like a bruise.  The area is on the left side of the patella – this this ( ) – here.  I have been stretching and icing, and when I run or do leg extensions and leg presses it starts to hurt and stiffen.  My questions are: What is the problem? and How do I get rid of it?

Me too…   but I think I’m sending it into "remission".  For me, the cause was ramping up too fast for my upcoming triathlon season after taking 6 months off. In particular, my legs were a little stiff and a bit weak, which resulted in my left leg not powering straight through from push off, but rather swinging just a bit outward in recovery in preparation for the footstrike.  Your patella – and the cartilage beneath it – form a channel that helps align the lower and upper leg as you stride.  When your leg repeatedly turns – even slightly – out of alignment, you experience friction along that groove which may lead to some serious damage.  Once the friction has started, chances are some tissue injury has occurred and the stiffening you feel is probably internal swelling. Running through the pain will probably result in a compensation injury somewhere on the other side of your body — your other knee, more than likely.  Solution:  RICE   Rest   Ice   Compression   Elevation If you’re like me, rest was out of the question.  I found that while both biking and running continued to be painful, an elliptical trainer was not — and if done properly at a 170 to 180 cadence, is a very good substitute for both the bike and running. Anyway, one week of RICE with continued swimming and elliptic workouts seems to have done the trick…  the pain is definitely subsiding.  One more thing…  I just read an article that said leg extensions should definitely be avoided if you have ANY type of knee problems.  I’ve "x’d" them off my circuit, at least for a few weeks. Good healing… — Mark

Response:

Question:

I just fiddled around with a friends copy on his machine a few days ago. Granted, I did not spend that much time on it, but I think I can do lots more in about half the time with Athletes Diary… IMO. Jeff. – Hide quoted text — Show quoted text – Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

Response:

Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

 We have use PC Coach for over a year.  I have found it very flexible in that you can add your own workouts.  I added a brick which allows me to down load all my times from my HRM.  My son added all his weight training and running and biking drills.  The graphs are good with a lot of flexibility as to data and over what time span you can use. I would highly recommend it. — Thanks Henry

Response:

I’ve used PC Coach for quite some time now.  On the good side, the triathlon program really does a good job of planning your workouts.  I’ve used other programs that were supposed to do the same, but it was a joke.  PC Coach’s triathlon plan is very flexible.  It can be customized for your fitness level, number of hours to train per week, target race, etc..  And, it’s not a bad program for just logging your workouts either. On the down side, it’s not real easy to use at first.  Not intuitive at all. I hear they will be releasing a new version this month so I hope that clears that up.  Also, with the triathlon program, you need to be sold on the Mike Pigg/Maffetone way of training, with a lot of aerobic work and not nearly as much speed work as you may be used to. Overall though I think it’s great and I wish there were more tri-specific software out there. Just my opinion, Mike B. – Hide quoted text — Show quoted text – Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

Response:

Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

Response:

Hi, I’m keen to buy a copy of PC Coach for use as a training tool.  Can you please give some advice as to it’s suitability for a beginner triathlete with some fitness / training knowledge and also where I can purchase it. Thanks & kind regards, Terry

Response:

Hi Terry, I see you are from Australia, I bought my copy from Blue Line Australia at 61-65-596838, they have a web site www.blueline.com.au This was my first season doing tri’s and I have been using the program since Nov98. I have found it to be very helpful, frustrating at first as I found it difficult to not exceed my max heart rate during my running. But as I kept using the program my aerobic system has become more efficient allowing me to go faster without exceeding my max heart rate. Every three weeks you do a test to check your progress, my first test which was over 5km I did in 28min, my last test a couple of weeks ago I did in 21min at the same heart rate. These times are still slower than the times I did before starting the program, but my heart rate is much lower. My race times have also improved dramatically over the time I have been doing the program, so for me it has been a worthwhile investment. One point to note, to use the program you need a hear rate monitor. Hope this helps, Etienne. — Etienne van Tonder Melbourne, Australia – Hide quoted text — Show quoted text – Hi, I’m keen to buy a copy of PC Coach for use as a training tool.  Can you please give some advice as to it’s suitability for a beginner triathlete with some fitness / training knowledge and also where I can purchase it. Thanks & kind regards, Terry

Response:

Does UltraCoach have a website?

Yes, it’s http://www.ultracch.com/ Take Care, Zack Jones .

Response:

Anyone using the Pigg/Maffetone PC Coach add-on — does it account for

Yes, I’m using, but won’t really start training with it until after Feb 6th when I run a 1/2 marathon. 1) injuries & recoveries from same, and 2) absences from training?

Not that I’ve seen.  It does have a daily health log that you fill out.  It contains your weight, resting HR, hours of sleep, sleep quality and overall feeling.  I do not know if it takes these factors into account when it plans your workouts.  I suspect it doesn’t since it prepares  your workouts in three week segments. UltraCoach has a "coaching" feature which takes in account your past work outs when planning your next workout.  I use the standard version and have been happy with it. Take Care, Zack Jones

Response:

UltraCoach has a "coaching" feature which takes in account your past work outs when planning your next workout.  I use the standard version and have been happy with it.

Does UltraCoach have a website?

Response:

Anyone using the Pigg/Maffetone PC Coach add-on — does it account for 1) injuries & recoveries from same, and 2) absences from training? E.g., if you suffer shinsplints after a run, will it adjust to give you a non-injurious workout (reduced or no running) in the following days? Or, if I have to go on a sudden business trip and thus miss a bike or swim day, will it prescribe an alternative amount of running/swimming, or a modification of the plan to account for the missed day? TIA, John

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Question:

Any advice on the topic of which type bike you use and recommend would be appreciated.  I am in the market for a new bike, and of course see merit in both types of bikes.  I don’t race a lot, but the focus of my training is for triathlon.   Goals: train for and race up to 1/2 ironman race distance.  Hopefully work up to doing century rides in the not too distant future.  I train mostly for the fun of it and the healthy lifestyle, and of course the competition with others and myself. The question of frame material is intersting to me as well….Carbon, ti, steel, aluminum…. So, only one good bike…..which to buy?????? Though we know that time has wings, we’re the ones who have to fly…

Response:

Having just been through the ups and downs of shopping for a new bike I will share my opinion.  Go for comfort, go for something that will make you feel good about the purchase.  I rode a number of tri bikes that were not very comfortable and I rode Treks including the Y foil and 5200 which I liked.  In the end I bought a Softride from Nytro in Encinitas. I got  very good service and the bike is really comfortable.  Whatever you choose, make sure the bike fits.  Stan Gertler

Response:

Cervelo Eyre Tri. Very nice bike, designed for Triathlon (that is what you training is designed for, isn’t it) with 78 seat tube angle (rather important for running after the bike), light, aerodynamic.         Olivier – Hide quoted text — Show quoted text – Any advice on the topic of which type bike you use and recommend would be appreciated.  I am in the market for a new bike, and of course see merit in both types of bikes.  I don’t race a lot, but the focus of my training is for triathlon.   Goals: train for and race up to 1/2 ironman race distance.  Hopefully work up to doing century rides in the not too distant future.  I train mostly for the fun of it and the healthy lifestyle, and of course the competition with others and myself. The question of frame material is intersting to me as well….Carbon, ti, steel, aluminum…. So, only one good bike…..which to buy??????

*** – Hide quoted text — Show quoted text – Though we know that time has wings, we’re the ones who have to fly…

Response:

– Hide quoted text — Show quoted text – Any advice on the topic of which type bike you use and recommend would be appreciated.  I am in the market for a new bike, and of course see merit in both types of bikes.  I don’t race a lot, but the focus of my training is for triathlon.   Goals: train for and race up to 1/2 ironman race distance.  Hopefully work up to doing century rides in the not too distant future.  I train mostly for the fun of it and the healthy lifestyle, and of course the competition with others and myself. The question of frame material is intersting to me as well….Carbon, ti, steel, aluminum…. So, only one good bike…..which to buy??????

 The material will depend on your budget. If it’s $2,000 or lower the aluminum bikes are the best value (QR, Cannondale, GT, etc. The carbon and ti bikes are usually more expensive (Litespeed, Merlin, Calfee, Kestel etc. If training for  and racing in triathon is the priority I think a bike sized and positioned correctly for the aero position, whether it’s a classic tri bike like QR, or more traditional road bike geometry bikes like GT or Kestrel 500sci is the way to go. They are all good for tri’s or century rides. — Jeffrey Justice Oceanside, CA Oceanside, CA

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Don’t forget about Habanero Ti Frames.  I think approx. $695 US for a frame. – Hide quoted text — Show quoted text – Any advice on the topic of which type bike you use and recommend would be appreciated.  I am in the market for a new bike, and of course see merit in both types of bikes.  I don’t race a lot, but the focus of my training is for triathlon. Goals: train for and race up to 1/2 ironman race distance.  Hopefully work up to doing century rides in the not too distant future.  I train mostly for the fun of it and the healthy lifestyle, and of course the competition with others and myself. The question of frame material is intersting to me as well….Carbon, ti, steel, aluminum…. So, only one good bike…..which to buy??????  The material will depend on your budget. If it’s $2,000 or lower the aluminum bikes are the best value (QR, Cannondale, GT, etc. The carbon and ti bikes are usually more expensive (Litespeed, Merlin, Calfee, Kestel etc. If training for  and racing in triathon is the priority I think a bike sized and positioned correctly for the aero position, whether it’s a classic tri bike like QR, or more traditional road bike geometry bikes like GT or Kestrel 500sci is the way to go. They are all good for tri’s or century rides. — Jeffrey Justice Oceanside, CA Oceanside, CA

– D. W. Hancock     Software Development Pave Tech Inc.

Response:

I had a similar dilemna and decided on a Landshark  – a custom steel bike which I built as a bike/tri hybrid.  If you’re looking at carbon, however, consider Calfee. It’s a really nice riding bike –Howard S

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I’ve just ended my 2 year old search for the answer to that question.  My new steel frame Salsa road frame (700c wheels) is hanging from a hook in their shop (saw it yesterday) waiting for the carbon fork to show up to finish the build.  I talked to roadies, tri-geeks, manufacturers, and made two trips to Nytro in the decision process.  The final analysis was very difficult and I came to the conclusion that fit is the, if not one of the, biggest factors! Honestly, I would have gone for a soft-ride if there was one available in my size to test ride.  Good luck on your quest, I know it is a tough one. Make sure to ride anything you are considering and be prepared to be absolutely sure which bike you want at least 3 or 4 times! Doug Kraus – Hide quoted text — Show quoted text – Any advice on the topic of which type bike you use and recommend would be appreciated.  I am in the market for a new bike, and of course see merit in both types of bikes.  I don’t race a lot, but the focus of my training is for triathlon. Goals: train for and race up to 1/2 ironman race distance.  Hopefully work up to doing century rides in the not too distant future.  I train mostly for the fun of it and the healthy lifestyle, and of course the competition with others and myself. The question of frame material is intersting to me as well….Carbon, ti, steel, aluminum…. So, only one good bike…..which to buy?????? Though we know that time has wings, we’re the ones who have to fly…

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Question:

Ok, I bite the hook. After seeing the "new" first issue a while back, I went ahead and sent in my subscription order. I don’t know but that seems like a long time ago. Has anyone seen a second issue? Or have I just missed it? I sure hope that this is not another "220" caper. Mike Plumb

I received a free second issue in the mail last week. Tom Roehr       "The Javanator"

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I am not being critical of the magazine so to speak. I am just wondering when it is going to arrive, seeing as I ordered a subscription way back in June.

I just recieved the second issue in the mail today. It looks good, but will give it a good going over at bedtime. Mike Plumb

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Ok, I bite the hook. After seeing the "new" first issue a while back, I went ahead and sent in my subscription order. I don’t know but that seems like a long time ago. Has anyone seen a second issue? Or have I just missed it? I sure hope that this is not another "220" caper.

I have been a subscriber to Winning for years, and have been quite excited by the new mag.  While not tri-specific, I love  its multisport content. They have been quite flaky this summer about getting the mag out to subscribers. I just last week got my second issue of the new mag.  I suggest patience with them for a little while. Rob — Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robb

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I’ve got to be honest — and note, I am not familiar with earlier versions of the magazine. — I really don’t think it’s so bad at all, especially considering the overall dearth of magazines (quality and quantity)dedicated to triathlon. –HS

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I am not being critical of the magazine so to speak. I am just wondering when it is going to arrive, seeing as I ordered a subscription way back in June. Mike Plumb

I was given the second issue last weekend at the "Do the Tri, try the Du" race on Camp Pendleton, here in Oceanside. They were passing them out for free.                Steve Fredericks                Oceanside, CA

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I am not being critical of the magazine so to speak. I am just wondering when it is going to arrive, seeing as I ordered a subscription way back in June. Mike Plumb

Response:

Ok, I bite the hook. After seeing the "new" first issue a while back, I went ahead and sent in my subscription order. I don’t know but that seems like a long time ago. Has anyone seen a second issue? Or have I just missed it? I sure hope that this is not another "220" caper. Mike Plumb

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Mike: They mailed me the second issue about a week ago.  The weird thing is that I don’t subscribe to it.  I think it’s actually a little more solid of an issue than the first, although the tri-specific content is negligable (lots of adventure racing stuff).  Hopefully your copy will show up soon. Chuck Berghoefer

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Question:

Thanks for the information, can you tell me where I can get a Nytro catalogue (tele/address) and also for Steves Multisport. I live in Scotland so I don’t have access to this information over here. thanks again for your help. John.

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Can anyone help?.  I’m using a road bike for training and racing but need to move the seat forward but can’t find a 26mm diameter forward seat post. Does anyone know of a manufacturer or supplier. Preferably in the U.K.

If I am not mistaken, the Nytro catalog had a good supply of forward seatposts and a good range of sizes.  Also, Steve’s Multisport has a good number of forward posts. Rob — Ironman Canada 1998 Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robb

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HI John,         have you tried the new Profile forward seat post?? I know Total Fitness have them but undoubtly you could get one in Scotland. Anyway both Nytro and Steves have excellent web pages with prices on everything, http://www.nytro.com http://www.netaxs.com/~steves/ Failing that I might be able to help form Germany. I am english, I know how you feel, you see all the exotic stuff which is never available in the UK that easily. Still Germany is pretty good, the shop I go to has Softrides left right and center. Go to England and it’s "Softride sir?? No what you want is this Roberts…blah..blah" Oops I hope you don’t have a Roberts!! Fine frames, not much cop for triathlon though!! Chris — Chris Carpenter at the Max-Planck-Insitut fuer Polymerforschung voice: +49 6131 379217           : Quintana Roo, Just Roo it!!! fax:   +49 6131 379100           : Saucony,  Loyal to the sport www:   http://www.mpip-mainz.mpg.de/~carpent

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Can anyone help?.  I’m using a road bike for training and racing but need to move the seat forward but can’t find a 26mm diameter forward seat post. Does anyone know of a manufacturer or supplier. Preferably in the U.K. thanks John

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Question:

Could someone please compare or contrast the benifits of one wheel size over the other.  I am confused as to what each size has to offer over, the other.  Also, Why do most triathalon geomety bikes come with 650c wheels? I once saw a comment that said something like, people with tri bikes may love them for racing but not like them anywhere nears as much when it comes to long group rides and centuries.  Why would this be? You would think a good fitting bike would work equally well in either situation.  Plus Ironman races have long bikes, how are thy different than any other long ride or century?   ere aspiring Ironman competitor.

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Could someone please compare or contrast the benifits of one wheel size over the other.  I am confused as to what each size has to offer over, the other.  Also, Why do most triathalon geomety bikes come with 650c wheels? I once saw a comment that said something like, people with tri bikes may love them for racing but not like them anywhere nears as much when it comes to long group rides and centuries.  Why would this be? You would think a good fitting bike would work equally well in either situation.  Plus Ironman races have long bikes, how are thy different than any other long ride or century?   ere aspiring Ironman competitor.

Uh oh, here’s a topic that will no doubt generate many responses, with all sorts of opinions and probably some mis-information.  For a good (albeit somewhat technical) comparison of 700c vs 650c wheels, get a copy of "High-Tech Cycling" by Ed Burke.  After reading his book, previous RST posts, and other magazine articles, I decided to setup my newest tri-bike with traditional 700c wheels.  I have no regrets. That’s not to say 650c isn’t as good, but in my specific case I felt 700c would be better for me.   -Tom

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Question:

I am planning on buying a new bike this season.  I have recently been looking at Quintana Roo bikes, specifically their new one called the Te Quilo.  Is anyone out there familiar with this bike or ridden a Quintana Roo.  If so, I would be interested in your feelings about the bike.  Thanks! Mike

I am ready to lay down my cash for a Te Quilo ($1,888 at Mission Bay, plus pedals/new cleats, bike computer and sales tax) and spent some time fondling this bike at the Chicago bike show this past weekend.  Hot bike, especially for the price!  (Top of the line Trek at the same show: about $4,500, plus tax.  Sure, it’s carbon fiber, has better wheels and 18 speeds, but for triathlon, I don;t think it is more than twice the price better.)  QR builds specifically for triathletes.  It is a very light bike and has top of the line 16-speed gearing, 26" deep V wheels, tri-bars, steep seat tube geometry, plus QR’s advanced Illuminaero fork. (Dan, I am getting a commission on this sale, aren’t I?)  In any case, in my looking at tri bikes, the Te Quilo appears to be unbeatable for suitability to task at its price point.  And it looks great, too!  Plus, you are buying from a compnay whose guru, Dan Empfield, is totally commited to our sport and triathletes.  Cool guy!  (Now do I get that commission, Dan?) –Tri-Hard

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I am planning on buying a new bike this season.  I have recently been looking at Quintana Roo bikes, specifically their new one called the Te Quilo.  Is anyone out there familiar with this bike or ridden a Quintana Roo.  If so, I would be interested in your feelings about the bike.  Thanks! Mike

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Question:

- Hide quoted text — Show quoted text – Stuff relevant to teh subject, deleted. Timothy Carlson PS; The same goes for all of you RSTers who think they have to put quotation marks around some strong word or what they think is slang or some cute phrase. Quotation marks — unless used for quoting things human beings actually said — are lame! If you feel you have to put quotation marks around some phrase because you won’t own up to using it yourself — then DO NOT USE IT. Now wait just a gosh darn minute!  I "LIKE" quotes or ohter punctuation, or whatever, to place emphasis in the posts we see on the ‘net. It helps a bit, along with the beloved smilies, to get back some of the "feeling" we lose in this typed forum. Many times the punctuation is used incorrectly technically speaking, but is that REALLY important. The important thing is to get the intended message across. Punctuation, even wrong punctuaion, helps in that regard. I’m as bad as anyone for being a weenie about semantics, spelling, punctuation and all the rest. However, I look past that much of the time, because I don’t have time to flame EVERYONE! Since I don’t know the english language skills of everyone on the net, and the fact that I realize that the ‘net is wonderfully international in flavour, I look past the errors. I try to look at what the person is trying to say, not how they said it. Jump on the person for being sexist, racist, stupid, a drafter, etc, but hassling the punctuation is even beyond the arrogant TriDork — Marcus Perry "TriDork" always have a plan "B"……

"DITTO!" — Tod Meinke All comments and opinions expressed are those of my employer and not my own.  Please sue them and leave me out of it.

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Mark: Thanks for sharing your goals publicly — I’d say RST is quite a large audience! I’m always curious why the human race decided to give so much importance to keeping track of time.  There’s definitely a primal sense of accomplishment and reawakening that comes with hitting milestones, like 40 trips around the sun. Make it your year, and keep r.s.t. up-to-date on your experience! Mike Llerandi

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Excellent! Brave! Hurrah! But remember this: It walks like a quest. Talks like a quest. Quacks like a quest. It IS a quest. No quotation marks to downgrade it. Quest is part of the language, a fine word, it fits. You used it. Not somebody else. So don’t apologize for using it. Don’t disown it by putting lame quotation marks around it. Live it. Shout it. Do it. It is not a "quest." It is a quest. Your quest. Timothy Carlson PS; The same goes for all of you RSTers who think they have to put quotation marks around some strong word or what they think is slang or some cute phrase. Quotation marks — unless used for quoting things human beings actually said — are lame! If you feel you have to put quotation marks around some phrase because you won’t own up to using it yourself — then DO NOT USE IT.  

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Sentiments expressed by TriDork and Tod Meinke deleted but agreed with. PS; The same goes for all of you RSTers who think they have to put quotation marks around some strong word or what they think is slang or some cute phrase. Quotation marks — unless used for quoting things human beings actually said — are lame!

Chicago Manual of Style, 13th Edition: "SLANG "6.69 "Words classed as slang or argot may be enclosed in quotation marks if they are foreign to the normal vocabulary of the speaker." It is worth noting that "Chicago" discourages–but does not forbid–the use of quotation marks to indicate irony. David Schoonmaker

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Sentiments expressed by TriDork and Tod Meinke deleted but agreed with.

How could TGCarlson have been so misunderstood?  He wasn’t criticizing anyone’s punctuation.  He simply noted that the poster was selling himself short by putting "quest" in quotations, seeming to lessen the importance of his intention.  Tim was saying that the quest deserved to stand as is and the poster should give himself credit for a worthy effort  not requiring the belittling effect of quotation marks. Ruth Kazez

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"Gads…I wish I had the original post!  I don’t think I put any quotes around anything!" said Mark.

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Stuff relevant to teh subject, deleted. Timothy Carlson PS; The same goes for all of you RSTers who think they have to put quotation marks around some strong word or what they think is slang or some cute phrase. Quotation marks — unless used for quoting things human beings actually said — are lame! If you feel you have to put quotation marks around some phrase because you won’t own up to using it yourself — then DO NOT USE IT.

Now wait just a gosh darn minute!  I "LIKE" quotes or ohter punctuation, or whatever, to place emphasis in the posts we see on the ‘net. It helps a bit, along with the beloved smilies, to get back some of the "feeling" we lose in this typed forum. Many times the punctuation is used incorrectly technically speaking, but is that REALLY important. The important thing is to get the intended message across. Punctuation, even wrong punctuaion, helps in that regard. I’m as bad as anyone for being a weenie about semantics, spelling, punctuation and all the rest. However, I look past that much of the time, because I don’t have time to flame EVERYONE! Since I don’t know the english language skills of everyone on the net, and the fact that I realize that the ‘net is wonderfully international in flavour, I look past the errors. I try to look at what the person is trying to say, not how they said it. Jump on the person for being sexist, racist, stupid, a drafter, etc, but hassling the punctuation is even beyond the arrogant TriDork — Marcus Perry "TriDork" always have a plan "B"……

Response:

I tell my students that if you have a goal, it’s a good thing to make it public.  If it’s out there, you are more likely to do what it takes to make it happen.  So, practicing what I preach…. I want to race in Hawaii next fall and I’m going to do whatever I can, while keeping whole my personal and professional life, to make that happen.  I’m going to enter the lottery, do the training, find the races, take this 6′1" 187lb., 40 year old body and try to qualify, buy the equipment, ask for advice, watch my diet, save some cash, and thank my much better half and alot of good friends for their support. (I hope that includes some of you!) Why next year? 1.)The race falls around our school-scheduled Columbus Day holiday and if I could make it happen, I could take a combination of personal and scheduled vacation days so as not to take too many days away from the kids. 2.) When I ran Boston 100 this year, we had a community based "See Mr. Mannebach Run" pledge drive for the Sycamore Education Foundation and raised a couple thousand dollars.  When I went to the Foundation meeting to turn in the pledges, one of the Board members asked…."Now what about that triathlon in Hawaii….is that next?" No pressure huh? Actually, I thought it was pretty cool that a 50-something banker knew of the race….kind of makes you understand how strong the Ironman is in the general-public consciousness. 4.) I want to get out there just once with my great and good friend Kara Hughes, who had an awesome 1996 race (10:02…second amatuer woman, 17th overall!), and sit on the beach and laugh with her when it’s finished. 3.) Maybe it’s a "40" thing!!!:)   Anyway, I will keep you posted, probably ad nauseum, on how the "quest" is going. The sport has kept me healthy and adventurous for a long time and I’d like to take one last crack at a finish in Kona. Thanks for indulging me the forum!     Best, as always, Mark

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Question:

In an article by R.P. Boye, Wendy Ingraham was described as "gamine-blessed".  Is this either politically or grammatically correct?

"Gamine" has many meanings, but Wendy is not only rather attractive, but a bit on the wild side.  She would kill me, however, if I divulged some of the things I’ve witnessed/heard.  Suffice to say, she trains hard and plays hard.

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I just received the October issue of Triathlete, so it’s still out there.  Lauren Alexander is on the cover, and despite the usual misspellings, this issue seems to be above average concerning content. In an article by R.P. Boye, Wendy Ingraham was described as "gamine-blessed".  Is this either politically or grammatically correct? The Herminator | Herm Ulloa                   |  RES FIRMA MITESCERE NESKIT        o   | | Parke-Davis Pharm. Res.      |     ____^o_         _ <_        _/   |  

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I think that "blessed gamine" would be more grammatically correct, although such a phrase might be a bit hyperbolic.  However, even if it isn’t politically correct, the fact of the matter is that Wendy Ingraham is very cute. Timothy — Timothy Gotsick

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