hblackmon's Group - CLOSED!! (Page 3)

Great goals for this month - only 3 missed workouts would be great! For your core workout - have you looked at the "Around the World" core workout here on BT? That might be a good way to keep it interesting during the core challenge this month. It has some pushups in the rotation, but you could always do more to meet your goal.

Congratulations on your first 5K - I'm pretty sure you beat my first 5K time and I "ran" the whole way, so you're doing great! I actually did the couch to 5K program when I started running in 2002 - that's a great program. I refer people to that all the time! Have you picked out a 5K for your "graduation" run at the end of the program?

Since we have such a large group, I don't think I want to add any more right now (originally, I was going to cap the size at 5). I think you'll get the best motivation if you join one of the other open groups, so you'll be able to get more individual attention.

If you use the training log feature on BT, I'll be happy to drop by and watch your training, though!

Happy Friday everyone!! I'm so excited for the weekend already, even though it's just been a short week with vacation and holidays!

If you haven't already, make sure you start logging your workouts using the training log feature. If you're unsure how to get started with this, let me know. I updated the list of group members (in an earlier post on this page) to include a link to everyone's log that is available. You can click on each person's name to go to their log - which is a quick way to check everyone's progress and leave a quick "inspire" note on their page.

Seems like several people are in the process of buying a bike. Let me know if you have specific questions that I can help you with. I know the one big question that many people have is tri bike or road bike. I did my first two races (first season) on a mountain bike I had from college. I think that was the right way to start, so I could make sure I really liked this tri thing, before I invested a ton of money in the sport.

When I decided to buy a bike, I did a lot of research and the overwhelming majority of advice pointed to buying a road bike first. With a road bike, you have the flexibility to participate in road bike races (if you want, although I never ended up doing that) and is generally cheaper than a tri bike. There are usually a good mix of road bikes and tri bikes at triathlons, so don't feel like you will be the only one without a tri bike. 2008 will be my 4th season and I just bought my tri bike in November, well after my last race of 2007. As my coach tells me, one of the big benefits I'm looking forward to with the tri bike is that is "saves your legs" for the run. I'm looking forward to my first race in 2008 to see how that translates for me.

For my first "real bike", my road bike, I went for a non-name brand Scattante (Performance Bikes brand). Why? I got a full-carbon frame bike with full Ultegra parts for the same price as the aluminum Ultegra Felt that I was comparing it to. I still love my road bike and am very happy with my purchase, but you do need to know what you're doing when buying a bike at Performance - the staff usually have no idea how to fit you on a bike. Fit is THE most important thing when buying a bike, so either purchase from a reputable bike shop and/or bring a friend who is a cyclist who you trust to help you out. Regardless of your decision, PLEASE factor in a professional bike fit in your budget. I can't stress enough how important this is and you will be so much happier and more comfortable on your bike when you do this!!

Wow - that was a lot longer than I thought it would be. Hopefully there is something in my ramblings that will help someone.

Time to post your weekly schedule/goals!! Here's my training schedule for this week:

Mon: Day off!
Tue: Strength/Core and Run (cruise intervals)
Wed: Swim and Bike Drills
Thu: Strength/Core and Bike (zone 3)
Fri: Swim and Run (steady)
Sat: Base Bike
Sun: Base Run

How did you do with last week's goals? For me, I skipped my swims on purpose (dealing with allergic reaction causing really dry/itchy skin), but otherwise completed all my training. Good start to 2008 for me!

I love the gym, makes it convenient for me to fit in a run on the treadmill when outdoors or track isn't an option (or I'm too much of a wuss for the weather). Plus, my gym has a pool, which is another option for fitting in a swim.

If the membership cost is too high for right now, you might also look into resistance bands for strength training at home (or while traveling). They are pretty inexpensive and take up very little space, but at the same time they are very effective.

I wish I knew a bike shop in your area to recommend, if you could come to Atlanta then I would recommend going to Roswell Bikes. DJ at Roswell Bikes will set you up right and they will fit you appropriately. From my experience, a 54 in one manufacturer is another manufacturer's 56. I'm a lot shorter than you and QR's 48 is closer to a 50 in a Felt - I wasn't able to even look at that brand due to my size, so maybe that explains part of the disparity. The measurement for a bike is not standard, they measure from slightly different locations sometimes. This is why it's so important to find a bike shop that you trust and really knows what they are talking about.

I think personal trainers are great for those who are just getting back to the gym - especially if you feel uncomfortable. Ask around for one who is really good, I get frustrated watching some trainers who barely pay any attention to their clients (who are doing exercises with TERRIBLE form). They should customize a strength program to your goals and really pay attention to you, helping you perform each exercise with perfect form.

Friend and training partner of Heather's here.  Just wanted to drop some K-nowledge on the bike purchase topic.

Females usually have longer legs relative to torso than guys do. For example, Ninja (wife) and I have the same leg length, but she is shorter in the torso. I ride a 58 and she rides a 56 because of torso size. If your inseam measurement indicates 56, I would likely go with a 54 for females.  When you site on the bike, you don't want to feel like you are crowded (too small) or reaching (too big).  There are all sorts of proper angles you want to make the bike comfortable and to get the most power out of your legs (torso to arm angle, knee angle at bottom of stroke, etc.).  A proper fit (on the right sized bike) will get you there. 

How tall are you?

What bikes are you looking at?

Heather mentioned Roswell Bikes. I believe some type of fit is included in the purchase.  However, you typically have to pay for a quality, professional fit.  It is worth the price of admission.  I've seen prices anywhere from $50 (a guy in our tri club who is totally ligit) to $175 for an all3sports fitting. 

As I said, Ninja rides a 56.  When she first started riding, her position just didn't look right.  My bike fit guy raised her seat, moved her seat up, put on a shorter and higher stem and BAM she looks great on the bike now.  He said that before she probably was using 35% of available power.  Now is can use all her leg power. 

Haven't done that before although I have seen the format. I think it actually might give you a taste for duathlons too, since it has a run-bike-run thrown in. If it sounds interesting - go for it!!