Sunday, May 1, 2016

Hills

Some steep excellent hills here in Sandy Springs neighborhood of N. Atlanta.  I found a hill that had a steep (12% grade) for about 200m, a brief level spot, then another 150m hill.  In a light rain, I did some repeats.
saucony trainers on 
dynamic stretches 
4 x 350m hill sprints
It was a good pump, and pretty hard.

Approaching a break where I'm going to take some time off.  I'm undecided on racing next weekend.  I may do it, just run one more 200m at Emory and take a break.  Need to decide soon.   Looking forward to trying the new Hoka trainers.   Will probably get in the pool and on the bike during my time off so when I hit the track again, I won't be starting from zero.

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9 comments:

  1. ukiant55@gmail.comMay 2, 2016 at 5:05 AM

    so you need to learn about bikes and biking...what is your crank length in mm? Yours should be 165 or under. For our size 160 or 155 is appropriate. 165 should be the absolute longest. Do you have a bike computer? Need to keep RPM between 90 and 105. If you don't want to buy a bike computer strap a watch to your handlebar and count revolutions from time to time until you get the feel for it. Crank length and RPM matter greatly for knee health.

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  2. ukiant55@gmail.comMay 2, 2016 at 5:09 AM

    if you approach cycling with this mentality it will do more harm than good https://www.youtube.com/watch?v=0YcILHG_tco

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  3. WilliamMay 2, 2016 at 5:45 AM

    That glute exercise was for strength, cycling for me will be more aerobic.

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  4. WilliamMay 2, 2016 at 11:53 AM

    Also, noticed from running hills and stairs, the glute machine isn't the end all in power / speed development. Running hills seems to get different areas... the upper-mid glute, where the glute machine gets the lower. Stairs get the quads n calves.

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  5. ukiant55@gmail.comMay 2, 2016 at 7:57 PM

    you can't get a stock bike to fit a 5'5" guy with short legs. you should be on a 155 to 160 mm crank - with the power you can generate ride a 175 mm at your peril. With shorter cranks you raise the seat a equal amount to the difference in the crank length so the knee angle will be considerably less. BMX crank sets can be relatively in expensive

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  6. ukiant55@gmail.comMay 2, 2016 at 8:02 PM

    http://www.bikewagon.com/origin8-crankarm-set-155-110-bcd-forged-black?CAWELAID=400006350000069501&CAGPSPN=pla&CAAGID=20971049076&CATCI=pla-132753873636&catargetid=400006350000415041&cadevice=c&gclid=CKWd5531vMwCFQJsfgodhnkHfQ

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  7. ukiant55@gmail.comMay 2, 2016 at 8:07 PM

    http://www.bikewagon.com/fsa-super-abs-road-chainring-10-11-speed-110bcd-black?CAWELAID=400006350000520426&CAGPSPN=pla&CAAGID=22151512956&CATCI=pla-146181644676&catargetid=400006350000523128&cadevice=c&gclid=CM-9qLX2vMwCFc-FfgodaR0CKA

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  8. ukiant55@gmail.comMay 2, 2016 at 8:09 PM

    if I were you I would set up a single in the front (36) with 155 mm crank and run a 11-25 cassette. That allows you to raise the set ~ 2". Run 90+ RPM, as high as 115 to 120. Get cleats.

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  9. ukiant55@gmail.comMay 2, 2016 at 8:10 PM

    ...that is because it is inexpensive way to do it

    ReplyDelete

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