Bike It

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Sub 3h15

Posted: Yesterday at 20:13

Regarding bike selection strategy Abbers:

1) You are fortunate that it is bike sale season right now - go down your local bike shop and see what they have on offer.   E.g. the Trek 1.5 can be had for 550, saving 300 at my LBS (, but they may have limited frame sizes. They are also up for negotiation or giving free stuff on full price bikes so get talking price and see what can be had.  You can also start your relationship with them for buying upgrades. (see above)

2) Unfortunately for the LBS, the Halford bikes (C Boardman) offer good value at the standard price.  You have to decide is you can handle the label though.

3) Secondhand path is not bad either as for some just buying the bike keeps them fit and a lot of secondhand bike are little used

I now nervous that Moof's going to lap me - Can I do 14 miles in the time it take Moof to do 23?


Sub 3h15

Posted: 29/09/2014 at 16:27

180 is the standard target for good efficient running cadence where the elastic recoil of the ligaments is significant.  Much lower than that and the elastic effect is lost and efficiency drops as the propulsion is purely muscular, rather than stored energy being returned from your ligaments.  The exact figure depends on individual characteristics, like leg length, and I've seen ranges like 174-186 quoted as well

Running with a cadence higher than that does not loose efficiency - just it is more muscularly difficult to drive it

Elite runners run in the range 180-220.  Depends on their individual characteristics and the length of levers as to what is natural for their level of capability.

I think you seem to be going pretty close to the ideal parameters PMJ.

Sub 3h15

Posted: 28/09/2014 at 09:11

Morning All,

That's a bugger SJ.  Not good.  I can only remember the case of Floyd Landis as an athlete who completed with a hip replacement.  Then again I wouldn't recommend anyone follow his approach to sport.

Good to see Gul and Birch in good condition and easing off.

Lorenzo - I did follow the Bruce Fordyce approach to Comrades 2013 training.  Essentially it can be summarised as follows.  Start in the New Year.  Moderate volume for the first 6 weeks - normal marathon volume from mid-Feb to Mid-April - increase volume to very high from Mid-April to end May/ 1st week June - taper to race day.  Focus on speed and strength for first 3 months - focus on endurance thereafter.  

My Abo number arrived in the post - 440.  I spent a good few years working for the Hong Kong Chinese and their culture has somewhat rubbed off in me - the Chinese being very superstitious of the number 4 as it sounds like 'death'

My knee magically heal as mysteriously as the pain arrived.  If only all injuries were that kind.  My cold disappeared so it was time to run this morning.  30km /18.6miles at 8:50 pace which is much closer to my typical pace for that route and 20 seconds per mile faster than last week.  The secret is I experimented with carbs before key sessions - the hills were a lot easier and the whole run comfortable except hips and achilles a bit sore now.

I took the day off from being unemployed to go fishing on Friday (3rd time in 30 years after being a very enthusiastic as a youth).  I caught the biggest fish of my life and so I'll have at least one PB this autumn.


Sub 3h15

Posted: 25/09/2014 at 06:27

Congratulations to the weekend HM racers who did amazingly

I've been ill a few days and just lurking around the house.  Suddenly I've got a sore quad at the knee.  Not sure how that happened.

For the choice of B2B runs or VLSR as Comrades training,  B2B runs are somewhat dangerous for me as the stresses of the 1st day don't subside and on the 2nd day injuries can be caused.  I'll do one VLSR of 33-37 miles as preparation.  My emphasis is on having LSR in the range 22-26 miles, lots of MLR and lots of hill running.  Particularly important is to master constant effort- variable pace running as your speed will vary from 7m/m to 14m/m on the day  It is essential to keep the effort level constant over long period of variable terrain to avoid going too much into the red.  Also get used to fast downhill running without damage - I do downhill intervals and let go during the downhill segments of regular runs.

Sub 3h15

Posted: 21/09/2014 at 08:22

Top Parkruns Chaps - you know who you are!

Got up early before Gul o'clock and got 16 miles in.  Nice and steady, but pace is still leaving a lot to be desired at 9:26 pace over moderate hills.  I'm facing my slowest road marathon next month I think.

Nice maths Gul and nice running - looking good for Mablethorpe

Sub 3h15

Posted: 19/09/2014 at 21:15

Nice run Poacher.  That seems like a very thought provoking run.  Sometime we've got to count ourselves lucky to be able to breath let alone run.  I'm 100% sure you'll have a B or even A seeding by May 31st.

VTR - not really hardcore - I' experimenting with a high fat diet after recent problems with a few things, one of which is bonking in training runs due to running out of carbohydrate.  My whole runs are now powered by fat and it takes a while before the body (anecdotally 3+ months) sorts itself out and can run properly on fat.  In the mean time I expect slow running paces and to be handed new lessons from my body on a routine basis.  In this case I got too keen and held the pace too high over a section of 2 miles of hills which put me too much into the red.

Another experimental run tonight with 4 miles of hills with 1m fast. Steady progress being made.

Sub 3h15

Posted: 18/09/2014 at 21:46

Good to hear of a positive outcome Abbers.

Belated happy birthday PMJ.

Tried to run 13miles today.  I progressive sped up in the middle third and was at the redline by 11m and had to take a sit down at the foot of 'bonking hill', which is 2 miles from my house and if I've run out of energy then the body stops there.  Melinda Messenger, who lives in that village,  drove past and had a good look but didn't stop to ask if I was alight.  Probably she heard already I do a lot of bonking there.

Things are progressing slowly to rebuild myself as a runner.  I've found that my red-line is actually quite low at the moment but getting higher all the time.  Maybe another month or so for the adjustments to happen.

Sub 3h15

Posted: 14/09/2014 at 21:38

It was 'runner gate' today.  That is, I used my new easy access gate into the lane that runs at the back of my house.  It is custom made (by myself) and has a combination lock, meaning no keys when I go running.  A triumph of engineering to deliver unparalleled convenience!

Lozenro, I'm about halfway through the Gary Taubes book and it basically turns conventional understanding of nutrition on it's head.   It is answering a lot of questions though.

Top work there Moof - I'm relived to know 'there's stiff a few weeks to sharpen' before Abo - don't think I'll be bothering with a taper myself as I don't really think it is worth getting changed for a 2 mile run.

Another little 4 mile run for me, better and easier and got a bit further up a nemesis hill before having to walk.  Onwards and upwards....

Sub 3h15

Posted: 12/09/2014 at 22:12
10miles from me tonight over gentle hills. That's the first time I'm in double figures since March. Very slow at 9:30 pace, but it's progress and not perfection yet.

It seems Badbark is probably out running. Sounds like he is running well

Comrades 2015

Posted: 12/09/2014 at 11:24

Personally I don't do well on back-2-back runs.  I don't recover properly from the first one so the second one has the tendency to cause mild injuries that propagate to bigger injuries.

Basically my weekly formula that works for me from mid Feb to early May is:

1 MLR of 1.5-2 hours plus 1x hill session  OR  2x MLR of 1.5-2 hours

1x LSR of 2.5 to 3.5 hours per week

2x other runs of around an 1 hour

total volume steadily increasing toward end April/beginning May.  Enjoy a few marathons and one 'marathon plus' of 35-37miles

That gets me to 45-55mpw with 2 rest days - I always take a rest day before the LSR and ensure I am reasonable rested before the hill session as that put a lot of stress in the legs.

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