I am getting faster on the bike, or so it seems. I have ridden a few courses I am used to on the new bike and am faster. This could be because of the bike, or fitness increased. I am not sure. However, I am going to start a new training program, to hopefully get me in better shape and increase my overall fitness. I have been doing some weekly weight sessions and I have tried getting them done during the week too, but it has been difficult.
I would love to drop 20 pounds in weight. That for sure would get me faster out on the bike.
I am excited. Last week, I rode a trail with some guys that I have had a hard time keeping up in the past, but I was able to follow close behind.
It will be great when the weather decides to switch to being cooler.
The foot issue is still bugging me, but I am getting the exercises done to hopefully correct that.
Larry DeMik, at Two Wheel Jones Gilbert, makes an adjustment to my seat height and saddle position while being fit with the Retul Bike Fit System.
Tiny changes make big differences and here is how it goes. Wanting to be more comfortable on my bike yet be more energy efficient I was recently fitted on my road by at Two Wheel Jones in Gilbert. The store offers a Retul fitting in their Velocraft bike fit studio. The fitting first started off with the replacement of my shoe’s cleats. They were moved after some visual measurements were made by Larry DeMik, who also happens to be the bike shop owner. Next, I hopped on the bike, while it was set up in a trainer. Eight markers were attached to the right side of my body with Velcro dots holding them in place. They were placed on my wrist, elbow, shoulder, hip, knee, ankle, heel and toe. These markers, turn the body into a stick figure in the computer program being used. Each sensor reflects back an inferred light allowing for the 3D effect. Each sensor was giving real-time data to the computer as Larry would not only watch on the camera recording the movement but capture numbers showing the different degrees of movement of the different body parts. The next adjustment was to my seat height, as Larry could read from the data being collected, my knee was moving in a lateral position. To fix this issue he ended up raising my seat to remove some of the movement. Data being looked at included
ankeling pattern
knee extension and flection
knee forward to foot
hip angle
back angle
reach
After adjusting my seat, I pedaled with one leg at a time. Of course during this I found out my right leg is more dominant. When pedaling with my left leg only, I found my pedaling to be pretty choppy. Walking away I got homework to work on one legged pedaling drills. I also need to work on not riding on my tippy toes, and while my feet are in my cycling shoes, try and pull my toes up while pedaling. Although the computer program is giving information as a guide, it is really up the the fitter, Larry in this case, to determine if the adjustment is necessary and if so at what degree or level to make the adjustment. After dialing in my seat height and adjusting it a little more forward, he dropped my handlebars by 5mm. As with anything new, the adjustments will take a little time to get use to but when increasing comfort and efficiency everyone should be fit.
It was a week ago today I took part in the Mesa Sprint
Triathlon at Skyline High school. The morning started off pretty cold,
with the temperature at 58 degrees. I got to the site early to set up
my bike and warm up. I ran a few laps around the school's track to get
warm and stretched a little. When I returned to the transition area I
found everyone racked their bike on the same side of the rack instead of
alternating on both sides of the rack. It made for a very crowded
area. Off to the start, they had athletes line up by cones according to
when they projected they would finish the 400 yard swim. I had been
swimming the distance over the summer in about 10 minutes, yet I lined
up in the 13 minute projected finish line. Swimmers were started every 7
seconds swimming a serpentine course in the pool. I started by watch
when I jumped in. The swim was great. I quickly got into a groove
using good breathing and technique. After the first 200 yards, I was
passing a lot of swimmers. When I got out of the water I looked at my
watch and finished in under 9 minutes.
Onto the bike
where I knew I would be cold for the first few miles until I dried off
in the air. The bike course was a four mile loop in which I would do
three times. The first loop was fast, I drank some fluids and focused
on maintaining a fast average speed. With a corner every mile, I needed
to slow down just a little. At one point I looked down at my bike
computer and found out I hit a max speed of 26 MPH and averaging a
little over 20 MPH. On the start of my last of three laps my race
almost came to an abrupt end. The roads were being controlled by police
officers and volunteers. It was there a volunteer waived a van across
the course, not seeing I was headed their way. The driver nor the
volunteer seen me as I had to grab the brakes and slide coming very very
close to hitting the side of the van. Needless to say I did not crash
into the van. I did however lose a lot of speed and time having to get
back up to my race pace. A little shook up, I focused on relaxing and
started preparing my mind for the run ahead. The run was a course
around the school and in and around the surrounding neighborhood. After
getting off the bike, I got my legs moving fast and got into a steady
pace. I was feeling strong besides have a side stitch off and on.
Everything I did in training was falling into place. I had projected a
finish time of under an hour and 20 minutes. I finished 9th in my age
group of 40 to 44. My swim time 8:42 in my age group had me placed in
9th coming out of the water. My bike time of 37:57 had me at the 5th
fasted in my age group. My run time of 31:18 gave me a total time on the
course of 1:17:57. I was very happy with my performance and training
put into this race.
First off you may note, "Dang, that looks fast" and you would be right, it is fast. I have installed for this weekend's race a AeroJacket by Wheelbuilder.com. This converts your everyday wheels or wheels you may train on into a disc at smaller price then buying a real disc wheel. Simply fill out the order form on their website to have them custom cut to fit most wheels. There are some wheels in which they won't fit, so check out their list first. Their customer service folks can help answer any questions and help you out to get exactly what you need. They are simple to install, with the only speciality tool needed is a sprocket remover/ chain whip tool. I have tested them on and off over the past few weeks leading up to my race. My tests, not very scientific, are based off of my average speed and feel while using AeroJacket disc covers show they increase my average speed up to 4 MPH. Cheat the wind increasing your aerodynamicswith an AeroJacket without taking a huge chunk out of your wallet.
