Sub 5 hour HIM

Aiming to break 5 hours

21 to 40 of 84 messages
12/11/2012 at 18:54

I'll do those hill sets Gary, there's a perfect hill with no traffic about 15 minutes from here that i do sets on occasionally. I'm actually fine going up hills. Rubbish descending as it happens. Its cruising on a flat at around 80rpm where i struggle for some reason. I'm more comfortable up around 100rpm.

Just received an absolutely perfect condition second hand orca alpha wetsuit for about 25% of the RRP! That should take care of my swimming for next year

14/11/2012 at 12:59

We had a club turbo session last night. Focus was on strength and endurance. Main set was 10 reps of 30s heavy resistance (45-60 rpm) and 4:30 tempo effort (80-90 rpm) with no rest periods. It was tough!

14/11/2012 at 13:25

sounds good - my commute to work today (like most) is biggest gear all the way - 10 miles of 53/11 builds strength

meface    pirate
14/11/2012 at 21:23

It would for me: I have a 1 in 4 on the way home!

15/11/2012 at 10:23

I have a flat one mile walk to work. Bit of a waste bringing the bike. I think your chain would survive about 5 seconds if you attempt that m..eface

15/11/2012 at 10:44

Snapping chains...only every done that in the Lake District on Crab's bike...eerm twice.

Obviously if you've a mountain to climb then you can shift down, or be a stubborn SOB and just power through at a cadence of 5.

Cheerful Dave    pirate
15/11/2012 at 11:29

Or go fixed, and get a big meaty singlespeed chain.

Riding fixed is a bit like your turbo sessions BK - cadence at 90 or so for steady on the flat/undulating stuff, interspersed by a few minutes of heavy resistance getting up the steep stuff, with a short but manic 120+ coming down the other side.  And no rest whatsoever!

15/11/2012 at 11:39

I've thought about getting a fixie in 53/11 but don't think I can justify another bike.

meface    pirate
15/11/2012 at 22:44
B_Kins wrote (see)

I have a flat one mile walk to work. Bit of a waste bringing the bike. I think your chain would survive about 5 seconds if you attempt that m..eface

I have a bike on the turbo trainer that was my first road bike, came off ebay and has 53/39 and a 5-speed 11-15 straight through cassette. So the lowest gear I had was a 39/15. The 1 in 4 was a bit of a bugger and snapepd the chain a couple of times on that hill. Typically ended up doing 4-5 mph and cadence was measured in days rather than rpm.

It is only the North Downs but is proper steep for a short section (Bagden Hill near Polesden Lacy, not the upflat to Ranmore)

M..eface

Cheerful Dave    pirate
16/11/2012 at 14:26
m..eface wrote (see)
It is only the North Downs but is proper steep for a short section (Bagden Hill near Polesden Lacy, not the upflat to Ranmore

Oh, that one.  I ended up going up there on a lunchtime ride when the zigzag was closed in the summer.  I didn't realise it was quite that steep or I'd have gone another way, as I was on my fixie at the time.  I had to get out of the saddle & everything!

meface    pirate
16/11/2012 at 15:09

A fixie - up that hill

I would have to get out of the saddle and off the pedals and little to the right of the saddle and more of an upright posture and a slight pushing position.

Cheerful Dave    pirate
16/11/2012 at 15:49

Hard as nails, me.

Wouldn't you lean forward in that position to maintain the aero benefit?  Come to think of it, I wonder how many watts I'd save by running in an aero position?  It'd be loads compared with that inefficient upright running style I have now.  Those kenyans would taste my dust for sure.

meface    pirate
16/11/2012 at 16:19
Cheerful Dave wrote (see)

Wouldn't you lean forward in that position to maintain the aero benefit?

Probably would lean forward to prop myself up on handlebars! Biked in today - got to face the hill on the way home but mught chicken it and go longer route via Bocketts especially as damp and foggy. Will set lights to max!

17/11/2012 at 09:42

10k road race today. Aim is for a PB but i don't see it happening!

17/11/2012 at 16:04

No PB for me today.. My arms gave up on me after about 2k and it was a struggle the rest of the way. Still got around in 35:11 so I'm happy enough. Not sure if it was giving blood this week or too much swimming that zapped my arms!

Cheerful Dave    pirate
18/11/2012 at 17:10
You won't have recovered fully from giving blood - not enough for a 10k PB, anyway. Not unless you had the blood oxygenated and put back in this morning, that is
18/11/2012 at 22:20

Save that for an 'A' race

24/11/2012 at 18:52

Good session today. Did a 2.5k swim session then 1,500m running repeats. Supposed to be on a track but it was frosted over so we did it on grass instead.

Red_dog_chris    pirate
25/11/2012 at 18:37

I have just entered the Beaver, did it last year and it about killed me off- the run was a real killer. I found this tougher than doing Outlaw so I really want to improve on my time this year. It was the run that killed me off but I think the bike section is where I need to concentrate also. I am doing more hilly runs at the moment and will have a go at the hill repeats you mention Gary. Trouble where I live is it's quite flat so I have to ride quite away to get a decent hill.   

26/11/2012 at 10:21

You can simulate the hills by getting yourself in to as big a gear as possible.

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