I'd always told myself it was 95% engine (me) and 5% equiment (bike), no basis for these figures, something I vaguely recall reading somewhere. My logic was that if the engine wasn't running sweetly then not much point investing too much money in the equipment. Training is virtually free and when I can no longer extract any more noticeable imrovement then I will buy a better bike.
A friend gave me some clip on aero bars 12 months ago and they do make a measurable difference even over hilly training rides. I use them on the flatter sections and gentler descents. Since I've had them I've never considered taking them off, being in the aero tuck is by far the most comfortable position for me so I use it as much as I can now.
The foot of the following article contains some interesting estimates on aero savings. These might be anectdotal rather than based on real testing.
I'm relatively new to running full stop and I liked the 5k article. I'm 47 and didn't start running regularly until Jan 2012. After several months my pace was 5 mins per km over 5k and 10k and while it was easy for me to run those distances I was frustrated at not being able to do them any quicker. My training wasn't structured, as a friend pointed out, so in Oct 2012 I adopted a 'proper' training plan running 4 times per week. This was a half marathon plan in preparation for a 10 mile race in Feb 2013 which I completed and managed an average 4:36 per km so something was working.
After that race I swapped to a 5k finish faster plan reducing runs to 3 times per week so that I could fit in some swimming and cycling. I ran a 22:55 5k race recently and that felt like maximum effort. I was disappointed that after a further 3 months on a 5k specific plan (not yours by the way) I could run no faster per km over 5k than I could over 16k in Feb. I was searching for the reasons for this failure to improve when I read your article which has some resonance for me.
I think with just 3 runs per week I can maintain performance but not improve. 4 runs per week is probably the minimum.
The long runs are as important for me as the speedwork. I don't know if this is an age thing or not but I'll go back on the half marathon plan and see what happens.
At 47 and after 10 years on doing next to nothing I need to be realistic.
I want to be able to race 5k, 10k and Half Marathon over the coming 6 months and I'd love to be able to do 20 mins, 45 mins and 1:45 respectively.
I had always assumed that 'right of way' was shared equally between motorists, cyclists and pedestrians but have some vague recollection of equestrians having ultimate priority although I could be wrong.
Someone mentioned perspective...quite right. In terms of the number of inconsiderate road users you are most likely to encounter I'm sure I don't need to put the different groups in rank order for anyone.