Question:

Or RHR, VO2 max, etc.? Any stats? The www-site doesn’t mention running pr’s or physiological #’s. Brian

Response:

He did a duathlon back in the winter sometime.  You could check the run splits from that. Since he was pretty competitive as a triathlete, you might be able to find some splits in old (mid 1980s) triathlete magazines. I would guess that right now his run VO2max would be pretty close to his bike.  Cyclists typically can get close values on the two modes, but runners will "tucker" out on a bike (due to local fatigue) before reaching their running VO2max.  At least that is the norm.  Well trained (read World Cup caliber) athletes that I have tested in the lab come very, very close on both the run and the bike. His resting HR is at rest therefore it does not matter. Some old Lance VO2max data is floating around.  It was once (June 1996) published in Scientific American in an article by Jay T. Kearney, Ph.D.

– Hide quoted text — Show quoted text – Or RHR, VO2 max, etc.? Any stats? The www-site doesn’t mention running pr’s or physiological #’s. Brian

Response:

He did a duathlon back in the winter sometime.  You could check the run splits from that. Since he was pretty competitive as a triathlete, you might be able to find some splits in old (mid 1980s) triathlete magazines. I would guess that right now his run VO2max would be pretty close to his bike.  Cyclists typically can get close values on the two modes, but runners will "tucker" out on a bike (due to local fatigue) before reaching their running VO2max.  At least that is the norm.  Well trained (read World Cup caliber) athletes that I have tested in the lab come very, very close on both the run and the bike.

That’s certainly something I’ve noticed, since I started back to cycling this spring, but have done moderate amounts of running every year.  When cycling, my legs seem to give out due to local muscle fatigue long before my lungs.  I suppose it will take a few more months for my cycling to catch up with my running, in terms of caloric expenditure. – Hide quoted text — Show quoted text -His resting HR is at rest therefore it does not matter. Some old Lance VO2max data is floating around.  It was once (June 1996) published in Scientific American in an article by Jay T. Kearney, Ph.D. Or RHR, VO2 max, etc.? Any stats? The www-site doesn’t mention running pr’s or physiological #’s. Brian

Response:

He did a duathlon back in the winter sometime.  You could check the run splits from that. Since he was pretty competitive as a triathlete, you might be able to find some splits in old (mid 1980s) triathlete magazines. I would guess that right now his run VO2max would be pretty close to his bike.  Cyclists typically can get close values on the two modes, but runners will "tucker" out on a bike (due to local fatigue) before reaching their running VO2max.  At least that is the norm.  Well trained (read World Cup caliber) athletes that I have tested in the lab come very, very close on both the run and the bike. His resting HR is at rest therefore it does not matter.

I meant physiologically, e.g., the VO2max of Meb Keflezghi (AR, 10k)is "in the 30’s". With training your resting HR descends, you use more O2. Brian – Hide quoted text — Show quoted text – Some old Lance VO2max data is floating around.  It was once (June 1996) published in Scientific American in an article by Jay T. Kearney, Ph.D. Or RHR, VO2 max, etc.? Any stats? The www-site doesn’t mention running pr’s or physiological #’s. Brian

Response:

– Hide quoted text — Show quoted text – He did a duathlon back in the winter sometime.  You could check the run splits from that. Since he was pretty competitive as a triathlete, you might be able to find some splits in old (mid 1980s) triathlete magazines. I would guess that right now his run VO2max would be pretty close to his bike.  Cyclists typically can get close values on the two modes, but runners will "tucker" out on a bike (due to local fatigue) before reaching their running VO2max.  At least that is the norm.  Well trained (read World Cup caliber) athletes that I have tested in the lab come very, very close on both the run and the bike. His resting HR is at rest therefore it does not matter. I meant physiologically, e.g., the VO2max of Meb Keflezghi (AR, 10k)is "in the 30’s". With training your resting HR descends, you use more O2.

            A sedentary 50 year old man’s VO2max is in the 30s.  Lance is 80+ (in ml/kg/min)—it is much harder to get recent data and at that level power outputs are more important.   What the hell does "with training your resting HR descends, you use MORE O2." mean?             Training typically does reduce resting HR, but that is mainly because of increased stroke volume.  Oxygen consumption at rest probably does not decrease all that much.  It is consider to be 3.5 ml/kg/min with some variation between individuals. – Hide quoted text — Show quoted text – Brian Some old Lance VO2max data is floating around.  It was once (June 1996) published in Scientific American in an article by Jay T. Kearney, Ph.D. Or RHR, VO2 max, etc.? Any stats? The www-site doesn’t mention running pr’s or physiological #’s. Brian

Response:

– Hide quoted text — Show quoted text – He did a duathlon back in the winter sometime.  You could check the run splits from that. Since he was pretty competitive as a triathlete, you might be able to find some splits in old (mid 1980s) triathlete magazines. I would guess that right now his run VO2max would be pretty close to his bike.  Cyclists typically can get close values on the two modes, but runners will "tucker" out on a bike (due to local fatigue) before reaching their running VO2max.  At least that is the norm.  Well trained (read World Cup caliber) athletes that I have tested in the lab come very, very close on both the run and the bike. His resting HR is at rest therefore it does not matter. I meant physiologically, e.g., the VO2max of Meb Keflezghi (AR, 10k)is "in the 30’s". With training your resting HR descends, you use more O2.            A sedentary 50 year old man’s VO2max is in the 30s.  Lance is 80+ (in ml/kg/min)—it is much harder to get recent data and at that level power outputs are more important.   What the hell does "with training your resting HR descends, you use MORE O2." mean?            Training typically does reduce resting HR, but that is mainly because of increased stroke volume.  Oxygen consumption at rest probably does not decrease all that much.  It is consider to be 3.5 ml/kg/min with some variation between individuals. Brian Some old Lance VO2max data is floating around.  It was once (June 1996) published in Scientific American in an article by Jay T. Kearney, Ph.D. Or RHR, VO2 max, etc.? Any stats? The www-site doesn’t mention running pr’s or physiological #’s. Brian

        Some numbers from a sight, not vouching for how accurate or were they came from. Doesn’t have Lance  but has Miguel Indurain & Lemond. aximum Oxygen Update (Max VO2) values for selected groups and individuals are as follows: General Population, Female, Aged 20-29: 35-43 ml/kg/min General Population, Male, Aged  20-29: 44-51 US College Track, Male:             57.4 College Students, Male:             44.6 Highest Recorded Female (Cross-Country Skier): 74 Highest Recorded Male (Cross-Country Skier):  94      Steve Prefontaine,US runner, 84.4      Frank Shorter, US Olympic Marathon winner, 71.3      Ingrid Kristiansen, ex-Marathon World Record Holder, 71.2      Derek Clayton, Australian ex-Marathon World Record holder, 69.7      Rosa Mota, Marathon runner, 67.2      Jeff Galloway, US Runner, 73.0      Paula Ivan, Russian Olympic 1500M Record Holder, 71.0      Jarmila Krotochvilova,Czech Olympian 400M/800M winner, 72.8      Greg LeMond, professional cyclist, 92.5      Matt Carpenter, Pikes Peak marathon course record holder, 92      Miguel Indurain, professional cyclist, 88 ~Matt

Response:

Question:

Where can you go to get yourself VO2 max tested in a lab in the UK? How must does it typically cost, and will Bupa pay for it? Cheers.

Response:

I had mine done years ago at the British Olympic Medical Lab at Northwick Park Hospital in London. Don’t know if they still do it though. About

Question:

I have never opened it. I have been warned from others not to open. But, what is it??? And if you do open it what does it do? Then what do you do to get rid of it? I have seen it before on this news group. Does anyone have any info??? Perry

Response:

I have never opened it. I have been warned from others not to open. But, what is it??? And if you do open it what does it do? Then what do you do to get rid of it? I have seen it before on this news group. Does anyone have any info???

Happy99 is a called a "trojan."  Visit this page to read all about it: http://www.pspl.com/trojan_info/win32/happyfaq.htm

Response:

I have never opened it. I have been warned from others not to open. But, what is it??? And if you do open it what does it do? Then what do you do to get rid of it? I have seen it before on this news group. Does anyone have any info??? Perry

It’s called a trojan horse. When you run it, it hides, and then attaches itself to *all* your outgoing emails. I don’t remember that it did anything else particularly damaging, but it is a pain to remove. Rick "I never run any program that comes attached to an email" Denney

Response:

I received it a couple months ago and hadn’t heard the warnings. My computer didn’t work right after that, lost conection to my scanner and zip drive and had to reinstall windows to get rid of it. Johanna "forever young" Young

Response:

rec.sport.triathlon Re: What is happy99?? To learn more about Information on happy99 trojan go to http://www.pspl.com/trojan_info/win32/happy99.htm In article I have never opened it. I have been warned from others not to open. But, what is it??? And if you do open it what does it do? Then what do you do to get rid of it? I have seen it before on this news group. Does anyone have any info??? Perry It’s called a trojan horse. When you run it, it hides, and then attaches itself to *all* your outgoing emails. I don’t remember that it did anything else particularly damaging, but it is a pain to remove. Rick "I never run any program that comes attached to an email" Denney

Share what you know. Learn what you don’t.

Response:

Question:

   I have recently been plagued with an unusual number of crashes that I think can be explained through my bike.  Let me know what you think! I recently bought a used 1992 Parkpre.

WHAT?!? Another one?!? REally nice steel frame that was a high-end racer in its day.

WAS NOT, least not if it was that Parkpre Sledgehammer you had to run the serial number thru the company to find out the model year… Just another prestige chromoly frame made in Taiwan… get in line. Came with a high-quality rigid fork, too.  I got a good deal on a Mag 21, so I slapped it on the bike and the problems arose from there.  I never rode the Parkpre in its rigid state, so I really don’t have anytjhing to compare it to.  

Let’s see… the angles for the 1991 model were 71/72 degrees with a rigid fork, so you’ve got a 69.75/70.75 if your using a stock travel Mag-21, and a 69/70 bike with the factory LT kit. Say hello to slow steering.  Could the Mag 21 with only 2" of travel alter the bike this much?

Yep.  How can I measure the two forks to get a comparison (I imagine I want to look at crown height)?

Sigh… weren’t you proclaiming yourself an expert a few months ago?!? And here I thought I could take a break from these rather boring newsgroups and go off someplace where there’s no Mike V. and leave these NGs in someone else’s hands… my mistake I guess. Yes you measure the crown-to-axle height. For every 0.71" difference the angles change 1 degree. Is there a way to alter the Mag 21 so that it gives better handling?

Change the crown to one with less offset. Could it be the system lacks stiffness (I have a pretty wimpy Suntour XC Comp front hub, and the front brake is bolstered with a Clark Kent aluminum brake booster) and that is causing the problems?

Nope. Those so called "wimpy" XC-Comp hubs are actually just about as stiff as the new XTR hubs. Your not gonna see a major improvement in hubs until you go aftermarket. In any case, a stiff hub and brace are not gonna make a damn bit o’ difference with a slack-angle bike.  The final complaint is that, for whatever reason, I can’t seem to get my position far enough ahead.  The saddle is all the way forward, but my knees are still pretty far behind the pedal spindles, which is a lot different from my road position.  I wonder if it could be that I am not getting enought of my weight forward so that there is more stability to the front end?  Anyway, any responses to these questions would be much appreciated…and please reply to my account if at all possible!  Steve

Did you remember to either lower the stem, or switch to a lower rise stem when you installed that suspension fork?!? Another side effect that people seem to forget these days (but those of us who were installing suspension forks on bikes six years ago still remember) is that along with the fork length increase, comes a corresponding increase in handlebar height, and a slight increase (about a quarter-inch for every degree of angle change) in BB height. This is gonna serve to put more weight over the back wheel unless you compensate by tipping your saddle angle forward, moving the saddle forward on its rails, and lower/changing the stem.

Response:

I read a couple of the other responses, and I think your own perceptions are correct.  I happen to know that some Parkpre frames had very slack seat angles, perhaps 70-71 deg or so.  If you really feel as if you’re too far behind the pedals, you’re probably right.  The addition of a suspension fork would have made this a little worse.   Try a seatpost with less setback, or even one of those triathalon posts with a forward position. I don’t know what your head angle was originally, but most rigid forks were 15.5" long (axle to bottom of headset race), and Mag 21s were 16" long. The difference shouldn’t affect handling much, as the ride height with suspension changes around as you ride, and the degree or so difference shouldn’t matter.  Far too much has been made of this issue.  The exception would be if your bike had a really slack head angle to begin with, and who knows, manufacturers’ quoted specs are often way off.  The Mag 21 might not have enough offset, and thus give too much trail, making for slow steering, if anything.  (Don’t get that Bontrager fork crown.)  Since your steering isn’t quick enough, you’re steering wildly, correcting, and over correcting.  I won’t go into the precise mechanics here, it would take too long, but I’m sure that’s what your problem is.  I’ve experienced it myself with a tall fork on a slack-angled frame.  On the trail, it’s made worse by not having enough weight on the front wheel.  That’s what’s causing your washouts. The solution?  Get a new frame!  Short of that, get a seatpost that allows your saddle to move forward to where you are used to pedaling from, and tune from there.  Though it probably won’t make too much difference, lower your fork in the crown as much as you can.  Let the air out of the fork, and compress it so you can check for tire clearance.  With average sized tires, you can often lower your fork (by raising the stanchions in the crown) about .25" or so.  A longer stem will help you get more weight over the front wheel.  You’ll probably need more room after moving the seat forward anyway.  Forget tradition, get a 150 mm, or even longer stem, if that’s what it works out that you need.  With a long-wheelbased or slack-angled bike, it’s sometimes necessary to consciously lean forward going into corners, to keep the front tire hooked up.  A new seatpost and stem are all I would do, and probably all you can do.  If it doesn’t work, it may be time for a new frame. Matt O. – Hide quoted text — Show quoted text –    I have recently been plagued with an unusual number of crashes that I think can be explained through my bike.  Let me know what you think! I recently bought a used 1992 Parkpre.  REally nice steel frame that was a high-end racer in its day.  Came with a high-quality rigid fork, too.  I got a good deal on a Mag 21, so I slapped it on the bike and the problems arose from there.  I never rode the Parkpre in its rigid state, so I really don’t have anytjhing to compare it to.      The problem is this:  I feel that the suspension fork has altered the goemetry of the bike such that it handles poorly.  THe front end washes out really easily.  I always turn the handlebars all the way around when I crash, even at slow speeds.  Also, at slow speeds when doing technical riding, the front end really sways back and forth quite badly.  I can’t even ride on the road without my hands on the bars, which is something I could always do on my first, rigid MTB.  The question is this:  Could the Mag 21 with only 2" of travel alter the bike this much?  How can I measure the two forks to get a comparison (I imagine I want to look at crown height)?  Is there a way to alter the Mag 21 so that it gives better handling?  Could it be the system lacks stiffness (I have a pretty wimpy Suntour XC Comp front hub, and the front brake is bolstered with a Clark Kent aluminum brake booster) and that is causing the problems?  The final complaint is that, for whatever reason, I can’t seem to get my position far enough ahead.  The saddle is all the way forward, but my knees are still pretty far behind the pedal spindles, which is a lot different from my road position.  I wonder if it could be that I am not getting enought of my weight forward so that there is more stability to the front end? Anyway, any responses to these questions would be much appreciated…and please reply to my account if at all possible!  Steve

Response:

e :front end really sways back and forth quite badly.  I can’t even ride on the :road without my hands on the bars, which is something I could always do on my :first, rigid MTB.  The question is this:  Could the Mag 21 with only 2" of :travel alter the bike this much?  How can I measure the two forks to get a :comparison (I imagine I want to look at crown height)?  Is there a way to alter :the Mag 21 so that it gives better handling?  Could it be the system lacks :stiffness (I have a pretty wimpy Suntour XC Comp front hub, and the front The problem may lye in the fork rake.  Measure your wheel base (axel to axel), then put the old fork back on, measure again.  If the Mag made the wheelbase too long, your handling will be sluggish like riding a "chopper", if it made it too short, it may be hyper sensitive to steering input. In addition, a shorter wheel base would put you out farther over the axel, you would have the same problems a roadie with aero bars does, all that weight farther forward causes the wheel to jack knife when oversteered.   If the problem is ride height, measure from the bottom race of the headset to the ground, change the fork and repeat.  If it’s substantially lower with the Mag, you might be prone to going over the bars. I don’t see a problem riding it if it’s higher, but I’ve nev experienced this condition. TREAD Publications – TREAD Online! Cycle Magazine. http://www.tread.pair.com/ – http://www.tread.pair.com/bikemag/

Response:

I have recently been plagued with an unusual number of crashes that I think can be explained through my bike.  Let me know what you think! …I got a good deal on a Mag 21, so I slapped it on the bike and the problems arose from there.  I never rode the Parkpre in its rigid state, so I really don’t have anytjhing to compare it to.    The problem is this:  …Also, at slow speeds when doing technical riding, the front end really sways back and forth quite badly.  I can’t even ride on the road without my hands on the bars, which is something I could always do on my first, rigid MTB.  …

Dude, I feel for ya. Really. I know where you are coming from. Your problem, IMHO, is that you have too little front wheel trail. To determine trail, which is not actually necessary, you determine 1) the position on the ground that the line through the    center of the steerer tube would touch 2) where the center of the front wheel contact patch is Trail is the distance between the two. More trail equals slower and more stable steering. For a given frame, more fork rake (positioning of the center of the dropouts FORWARD of the line through the center of the steerer tube) leads to less trail and less stable handling. For a given fork, a steeper head tube angle leads to less trail and less stable and quicker handling. ie: 73 degrees is less stable than 71 degree, ceteris paribus. The solution ? There are many ways to attack the problem. 1) You can bend the fork back towards the down tube. 2) You can buy a Bontrager Mag 21 fork crown which    does this for you 3) You can raise the Mag21 all the way up on the stanchion tubes which will raise the head tube and decrease the head tube angle 4) you can get a fork with less rake. Personally, I like 70-71 degree head angle and 45 mm fork rake (45 mm is pretty standard, which leaves the only variable as the head tube angle which comes with the frame). Good luck. — Dave Blake http://www.keck.ucsf.edu/~dblake/

Response:

        I have recently been plagued with an unusual number of crashes that I think can be explained through my bike.  Let me know what you think! I recently bought a used 1992 Parkpre.  REally nice steel frame that was a high-end racer in its day.  Came with a high-quality rigid fork, too.  I got a good deal on a Mag 21, so I slapped it on the bike and the problems arose from there.  I never rode the Parkpre in its rigid state, so I really don’t have anytjhing to compare it to.           The problem is this:  I feel that the suspension fork has altered the goemetry of the bike such that it handles poorly.  THe front end washes out really easily.  I always turn the handlebars all the way around when I crash, even at slow speeds.  Also, at slow speeds when doing technical riding, the front end really sways back and forth quite badly.  I can’t even ride on the road without my hands on the bars, which is something I could always do on my first, rigid MTB.  The question is this:  Could the Mag 21 with only 2" of travel alter the bike this much?  How can I measure the two forks to get a comparison (I imagine I want to look at crown height)?  Is there a way to alter the Mag 21 so that it gives better handling?  Could it be the system lacks stiffness (I have a pretty wimpy Suntour XC Comp front hub, and the front brake is bolstered with a Clark Kent aluminum brake booster) and that is causing the problems?  The final complaint is that, for whatever reason, I can’t seem to get my position far enough ahead.  The saddle is all the way forward, but my knees are still pretty far behind the pedal spindles, which is a lot different from my road position.  I wonder if it could be that I am not getting enought of my weight forward so that there is more stability to the front end?  Anyway, any responses to these questions would be much appreciated…and please reply to my account if at all possible!  Steve

Response:

Question:

THey are having two races.  A sprint and a Olympic distance.  THe Pro race should be pretty cool.  THey ARE  having different colors racing outfits for the Pro’s so you can easily spot your favorite.  I know the guys in the Cleveland office of Pacific Sports, they are working hard to make this years race progressive and fan friendly.  Hopefully, it will.

Response:

 Greetings Triathletes,                        Last year Cleveland hosted the World Triathlon Championships along with a citizens race…Olympic Distance.I noticed in Inside Triathlon,in the race calender section,that the race has been shortened  to a sprint distance race.I was wondering if this was the same race held by the same race director.Anyone know?A healthy and safe racing season to all!         JC

Response:

Greetings Triathletes,                       Last year Cleveland hosted the World Triathlon Championships along with a citizens race…Olympic Distance.I noticed in Inside Triathlon,in the race calender section,that the race has been shortened  to a sprint distance race.I was wondering if this was the same race held by the same race director.Anyone know?A healthy and safe racing season to all!

There will be an invitational criterium-style NON_DRAFTING pro race at the so-called olympic distance; an amatuer race using the same course as last year (1.5k/38k/10k); and a sprint distance race for amatuers.  The major sponsor, National City Corp., will never ever do another ITU race – at least that is what they said.  And the race director said the same, in somewhat stronger terms. Mike Gilson

Response:

 Greetings Triathletes,                        Last year Cleveland hosted the World Triathlon Championships along with a citizens race…Olympic Distance.I noticed in Inside Triathlon,in the race calender section,that the race has been shortened  to a sprint distance race.I was wondering if this was the same race held by the same race director.Anyone know?A healthy and safe racing season to all!         JCWhen is the race?

Thanks, Rob

Response:

Question:

Rolf, Your build up looks okay and only you know what your body can handle.  But a word of advice – make sure that your weekly milage does not change dramaticaly from week to week.  This can lead to various overtraining injuries.   Also, if your body takes a long time to recover from the long runs, TRY SLOWING DOWN.  Almost everyone does these long runs too fast.  You should also make sure you keep well hydrated and eat plenty of carbs after the run.  Another good idea is to NOT run on the road the day after the long runs.  Try pool running, swimming, biking or anyhting that doesn’t pound on your legs. Finally, try to do some runs on similar terrain as your race if possible. I your race is somewhere like San Fran or Pittsburgh, I would STRONGLY suggest doing hill work. just my $.02 Eric See the Cow Swim.      See the Cow Bike.           See the Cow Run.

Response:

Anyone care to offer advice on a training plan?  I have ideas and will borrow from my IM experience.  My target is to run the entire distance, secondary target is 8:00/mile (3:30 range).

Though not specific to your question, Lauren and I wrote an article "Marathon Training for Triathletes" for Chicago’s Amateur Athlete.  It’s on their web page at http://www.runningnetwork.com/ChicagoAA/tips/15.html We also (along with others) have other articles under http://www.runningnetwork.com/ChicagoAA/tips including the laugher "Tri-ing Harder" Todd Jensen

Response:

The other two important runs are a longish run at marathon race pace (or a little faster)  8-10 miles and finally speedwork on the track.

Almost any top running coach will tell you that the long run should be run SLOWER than marathon race pace. The reasoning is that if you run all your long runs at marathon race pace, you’ll end up exhausted, wasted, trashed, and not recovered from one weekend’s long run to the next. For example, in Runner’s World this month, they had a long article from a famous coach at SUNY-Cortland and this was his recommendation as well. Cathy Corning

Response:

  The key, IMHO, is the long run.  You should be doing one long run a week, building up to 21-22 miles.  Start at a short distance and build up, adding one mile a week.  Run this at 45-60 seconds below your goal

While I am very appreciative of the advice, I do not think I can recover from weekly 21-22 mile runs.   It takes me a *minimum* of two weeks, usually closer to 3 weeks for that distance.  I do not mean this as a criticism of the advice.  Rather, a clarification of a personal limitation.  I have tried more aggressive mileage with overtraining and injuries the result.   I agree.  The weekly long run is the key.  What works for me is a three week cycle, two up and one down.  Looks something like this: week 1      10 mi week 2      12 mi week 3      8 mi week 4      12 mi week 5      14 mi week 6      10 mi etc

This sounds like a more reasonable approach.  However, this places two long runs a week apart, a bit much for my slow recovery.   I will probably do week -6 to 0 (base) 30-60 mi/week week 1  13 week 2   7 week 3  15 week 4   8 week 5  17 week 6   9 week 7  12 week 8  19 week 9   7 week 10  7 week 11 21 week 12 etc. More rest as the runs get longer… -Rolf — Some call me Rolf…                             I tri…                                                  Looking to 1997…  IMC ‘94 – 14:06:47    IMC ‘95 – 11:58:35        IMC ‘97 – 10:45:00

Response:

Arands) writes: I plan to run a marathon on April 27, 1997, which also happens to be my 31st birthday (wow – I’m getting old!).  

Rolf: I’m running a marathon on Saturday (Philadelphia) the 24th and have tried to follow a progressive mileage buildup program from a 20 mile a week base (in August from Triathlon season) up to 50 miles a week, with one long run (10+miles) a week building each week to a long run of up to  20 miles. Add 10% per week to your long run starting at 10.  The other two important runs are a longish run at marathon race pace (or a little faster)  8-10 miles and finally speedwork on the track.  I try to bike and swim at least once a week too. I consider the long run the most important run, the race pace run the second most important and the speedwork, 3rd.  Other runs are mostly for pleasure. I do suggest you check out Team Oregon’s web page which has GREAT advice on how to train.  They also have a Pace Wizard which is fun for predicting what your marathon potential is based on a 10K time.  Check them out at: http://www.teamoregon.com/~teamore/ Tucker Newberry

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I plan to run a marathon on April 27, 1997 Anyone care to offer advice on a training plan?  I have ideas and will borrow from my IM experience.  My target is to run the entire distance, secondary target is 8:00/mile (3:30 range).   The key, IMHO, is the long run.  You should be doing one long run a week, building up to 21-22 miles.  Start at a short distance and build up, adding one mile a week.  Run this at 45-60 seconds below your goal

I agree.  The weekly long run is the key.  What works for me is a three week cycle, two up and one down.  Looks something like this: week 1  10 mi week 2  12 mi week 3  8 mi week 4  12 mi week 5  14 mi week 6  10 mi etc You get the idea.  I also agree with running at less than race pace, but I also try to alternate my pace while running.  For example, for a 16 mi run, try 4 mi at 9:30 pace, 10 mi at goal pace, and 2 mi back at 9:30 pace. You also might try intervals, even during your base workup.  Intervals build your cardio-vascular endurance and help develop leg strength which you will need, particularly past mile 20. Keep with the hill repeats.  Hills increase runniing efficiency which will also carry you past mile 20. Good luck! Hope to see both of you in Penticton!!

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- Hide quoted text — Show quoted text – Arands) I’m running a marathon on Saturday (Philadelphia) the 24th and have tried to follow a progressive mileage buildup program from a 20 mile a week base (in August from Triathlon season) up to 50 miles a week, with one long run (10+miles) a week building each week to a long run of up to  20 miles. Add 10% per week to your long run starting at 10.  The other two important runs are a longish run at marathon race pace (or a little faster)  8-10 miles and finally speedwork on the track.  I try to bike and swim at least once a week too. I consider the long run the most important run, the race pace run the second most important and the speedwork, 3rd.  Other runs are mostly for pleasure. Tucker Newberry

Classic Galloway marathon training. I concur. Chaz

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Although it was long ago, what worked for me were 3 principles. 1) Just run all the mileage you can handle 2) Start doing your shorter runs at your goal race pace. Your    legs need to be comfortable with your race pace. If race pace is    too fast for even your short runs then break them up. I’d suggest    at least a couple miles twice a week at race pace. 10 miles at    race pace should be comfortable by taper-time.   3) A long run each week at a comfortable pace. Conventional wisdom    has typically been around 20 miles, but IMHO 16-18 is plenty    with your background. I’d still do one swim and one bike per week just to keep those skills active in your muscle memory. dave – Hide quoted text — Show quoted text – I plan to run a marathon on April 27, 1997, which also happens to be my 31st birthday (wow – I’m getting old!). I have trained for 2 IM races, and this is actually part of my training for my 3rd in August 1997.  I have also done 1 marathon, but my training was haphazard. Anyone care to offer advice on a training plan?  I have ideas and will borrow from my IM experience.  My target is to run the entire distance, secondary target is 8:00/mile (3:30 range). I am doing base/hillwork now, but nothing really beyond 1.5 hours. Thanks. -Rolf — Some call me Rolf…                             I tri…                                                  Looking to 1997…  IMC ‘94 – 14:06:47    IMC ‘95 – 11:58:35        IMC ‘97 – 10:45:00

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- Hide quoted text — Show quoted text – I plan to run a marathon on April 27, 1997, which also happens to be my 31st birthday (wow – I’m getting old!). I have trained for 2 IM races, and this is actually part of my training for my 3rd in August 1997.  I have also done 1 marathon, but my training was haphazard. Anyone care to offer advice on a training plan?  I have ideas and will borrow from my IM experience.  My target is to run the entire distance, secondary target is 8:00/mile (3:30 range). I am doing base/hillwork now, but nothing really beyond 1.5 hours. Hi Rolf,

  The key, IMHO, is the long run.  You should be doing one long run a week, building up to 21-22 miles.  Start at a short distance and build up, adding one mile a week.  Run this at 45-60 seconds below your goal marathon pace.  The idea is to get your body used to running for a long time.  On the long runs, bring a water bottle (or two) or have another means of staying hydrated.  You can’t run these distances without water – even in winter.  As for the other days, I would probably include one day of tempo work and one or two days of slow recovery runs.  I assume you’ll also be continuing training in the other two events.   I just completed the Cape Cod marathon on 10/28 using this past summer’s triathlon training as a base and then doing a set of five long runs in the range of 17-21 miles.   Good luck.  See you at Penticton in August.   Martin — Martin Feeney Swim…Bike…Run…Collapse.  Triathletes have three times the fun.

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I plan to run a marathon on April 27, 1997, which also happens to be my 31st birthday (wow – I’m getting old!).   I have trained for 2 IM races, and this is actually part of my training for my 3rd in August 1997.  I have also done 1 marathon, but my training was haphazard.   Anyone care to offer advice on a training plan?  I have ideas and will borrow from my IM experience.  My target is to run the entire distance, secondary target is 8:00/mile (3:30 range).   I am doing base/hillwork now, but nothing really beyond 1.5 hours.   Thanks.   -Rolf — Some call me Rolf…                             I tri…                                                  Looking to 1997…  IMC ‘94 – 14:06:47    IMC ‘95 – 11:58:35        IMC ‘97 – 10:45:00

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Question:

HI! I’m a 20 year old norwegian guy who wonders if there exist any triathlon mailinglist. Does anyone know of such a mailinglist?

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Try TRI-DRS, a subgroup of the Dead Runners Society.  The following is a quote from the most recent FAQ: As far as mailing list are concerned TRI-DRS and the Tri-Fed Mid-Atlantic list are the only ones known at this time, dealing with triathlon. To subscribe to TRI-DRS send a message to; in the body of a mail message : subscribe TRI-DRS (your name, not your email address).

I’ve been on the list for almost a year and find it interesting. Good Luck! Bob Johnson

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Question:

Does anyone have information on the World’s Toughest Triathlon near Lake Tahoe?

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There is an ad for it in the May issue of Inside Triathlon.

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While mail ordering nutritional products from the World’s Toughest catalog, I asked as to the dates of this years (1995) race and was informed that the World’s Toughest will not be run this year due to financial concerns. Just thought inquiring minds would like to know.

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Question:

<<MAJOR RETRACTION:  Folks, please note that I made a huge mistake <<to say that we are now sponsoring Spencer Smith.  Apparently we could <<not forge an agreement with the Smith’s.  At the time of my post, I <<was unaware of this.  I apologize to Spencer, Bill, and all others. It is good of you to make this clarification.  When you say, "Apparently we could not forge an agreement with the Smiths," that may be construed as to mean that the absence of a promotional relationship centered around business details (i.e., money, or other forms of inducement which an athlete might seek).  In this case, I believe that this may not be a correct interpretation of the reasons for failure to form a promotional relationship. I hope you won’t mind my little addition here, but in it seemed appropriate in fairness to the Smiths. QRman

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Hi, British Triathlete here. Very interested in a UK mailing list etc. Count me in. — Gary Johnstone

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Hi!  I’m not British nor in Britain (went to school there for 1 1/2 years though).  But I just had a close encounter with Mr. BritHammer himself (Spencer Smith) and his father Bill.  We are now the proud energy bar sponsor of  Spencer.  Watch him thin down a bit and really kick some boottttiiieee!

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I’ve seen a few postings from UK folk out there recently, maybe we could set up an informal mailing list outside of the newsgroup (to complement it anyway) Any ideas? H.

Yes, I’m British and I’m out there. It would be nice if we could get some more input from people this side of the pond, after all we do lead the world in olympic distance triathlons !!!

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I’ve seen a few postings from UK folk out there recently, maybe we could set up an informal mailing list outside of the newsgroup (to complement it anyway) Any ideas? H.

Yes, could be useful. How about race info, results? There must be at least one member per club who has access to the net who can post race details and results. Whoops, looks like I just got the job for Cambridge Tri!! — richard marsden

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Well here’s a duathlete from down south representing the Brighton Area Triathltes who did his first race on sunday (5th) the 1066 Battleman duathlon, good race and quite long. As soon as I get the results I will send them to anybody interested. A british mailing board would be an excellent idea, lets do it! Oh and by the way apparently the Kent Police have banned triathlons, not enough man power! What is going on!! Where is the BTA is this, does anybody know! Chris Carpenter. Uuniversity of Sussex

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Re: British Triathletes out there? Ans: Yes there are… There are a few triathletes from Britain contributing to the newsgroup. I suggest we keep all, or at least most, of our stuff public so as to advertise Triathlon in Britain. After posting a few messages I have had replies from The States and New Zealand. Regards Nick Pringle Press Officer, Welsh Triathlon Association.

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I’ve seen a few postings from UK folk out there recently, maybe we could set up an informal mailing list outside of the newsgroup (to complement it anyway) Any ideas? H.

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Question:

Has anyone ever heard of a magazine called Tri-ing Times.  It lists at a minimum, triathlon events in various parts of the country.  If anyone could post me a telephone number or address I would appreciate.  Could someone recommend another magazine perhaps?  Thanks

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Has anyone ever heard of a magazine called Tri-ing Times.  It lists at a minimum, triathlon events in various parts of the country.  If anyone could post me a telephone number or address I would appreciate.  Could someone recommend another magazine perhaps?  Thanks

 Tri-ing Times is $25 per year or free to members of the Big Apple Triathlon Club. Their address is:         Big Apple Triathlon Club         P.O. Box 6480, Yorkville Station         NY, NY 10128  I don’t think membership dues are over $25 though. The virtue is you get a discount in any races put on by the club.  The race calender is the main purpose of the newsletter and articles are minimal. There are usually some photos of the races the club puts on which includes the NYC 5 borough biathlon series, and several triathlons.  The race calender is primarily for races in the New England area with some listings from other area races that give points towards the nyc biathlon championships held in late October.

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