|
|
|
|
|
Gear Maintenance
You will have seen my recent posting about Speedplays, cleats and my Achilles Tendon -- one week into the new shoes -- my AT is perfect in all terrain. It was amazing how fast if cleared up. If you have had trouble, you should check your cleats and pedals. If there is any rocking in/out when you pedal then I suggest you consider if your cleats or pedals need to be replaced. You should check your cleats and pedals often -- they wear out and many of you may be on the same cleats and pedals since you bought your bikes 2+ years ago. As triathletes we are known for this. Also check that the cleat has not slipped forward over time. This used to happen all the time with my old shoes. Finally, remember that the ball of your foot moves diagonally across your foot -- when targeting a neutral cleat position -- choose the middle of the ball and line it up on the spindle.
A roadie buddy wrote this... The chain: change every three months or 3,000 miles, which ever comes first. And always 3-4 weeks before any A race. Saves wear and tear on the chainrings and cassette, improves shifting performance, and reduces chances of getting an embarrassing 'Fred' mark on one's lower calf from a dirty chain imprint. Don't buy chains at the bike shop. Most shops charge $30-45 for a DuraAce chain. www.excelsports.com charges $23. Purchase a good chain tool like the Park CT3 chain tool for around $25 and the process will go really easy and will pay for itself the first time they do it rather than have a shop do it. http://www.excelsports.com/item.asp?major=6&minor=5&description=CT%2D3+Chain+Breaker&vendorCode=PARK I think one should use their LBD as often as possible and certainly for anything where they need technical advice or fitting, but a chain is like a tube. Once you know, you know.
What are the best things that I did after IMC this year? I did nothing for three weeks and managed to limit my weight gain. After IMC, I asked myself if eating crap for two weeks was worth the 4-5 months that it took me to lose weight last year. This has really boosted my performance and the ease of training when I came back. My strength and power are low (that's to be expected) but my body is responding well and I am not holding myself back. If you are serious about PBs in 2003 then this strategy should be considered essential. This is a clear performance enhancer.
Shan and the Baron taught me this one. If you find that you get really tired after 45-60 min naps then shorten the window to 30-40 mins. You might not even sleep but it will be beneficial. These mini-naps are good for when you might not think that you need a nap. Also -- when your energy levels are low -- or pre-nap -- do ten minutes of legs up the wall. It is just as good as a nap (if you are short on time) -- it lowers your HR for a period and lowers your nervous tension -- thereby releasing muscular tension. |