VLOG 25 – 5 Tips For A Faster Bike Split

VLOG 25 – 5 Tips For A Faster Bike Split

This week I’ve got 5 tips for a for a faster bike split. All of these tips are affordable solutions to save you big time come race day:
1. A better bike position – you account for about 80% of the drag on your bike.
2. A clean drivetrain – grit and grime are robbing you of watts.
3. Latex tubes – maybe the easiest way to save time on race day.
4. Faster tires – you don’t need Gatorskins on race day, GP4000s II’s are plenty.
5. Smarter nutrition placement – you’re not going on a picnic, and you don’t need 6 bottles on your bike.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

IM Lake Placid – 10 weeks out training

IM Lake Placid – 10 weeks out training

I’m 10 weeks out from Ironman Lake Placid.  IMLP will be my first ‘pro’ Ironman race.  I’ve never raced Placid before, but I’ve been there 4 times to train and I’m very familiar with the course.  

In the countdown to race day I’ve decided I want to keep a log of how my training is going, week-by-week.  I’ll focus on the key session for the week.  Typically I’ll pick a couple of key sessions that will be my weeks focus.  I will sacrifice other workouts if I need to for the key sessions.  

This week was a run focus.  My quality runs haven’t been where I need them to be, especially tempo efforts.  This needed to change, so my week was set up around:

  • A 25k-ish long run with a 15k tempo effort
  • Fast 4:00 intervals

Additionally, after getting a new bike over the weekend I needed to get outside for my first outdoor ride of the year.

Here is how the workouts went:

Tuesday morning long run w/15k tempo

  • Really happy with tempo effort and overall run.  Tempo was 58:30 (3:51/km pace) and overall run was 4:08/km pace.
  • Got into a good rhythm and knocked out kilometers.
  • My first week doing a Tuesday morning tempo.  I had too much Coke before I left and could feel it in my stomach when I started running.
  • Took me longer to warmup and get into the run than planned (5-6k instead of 3k)
  • I didn’t take any nutrition, though I had some flat Coke and a gel with me.

 

Thursday morning 6×4:00 intervals

  • Good, not great, run.
  • I wanted to run on treadmill to control/force speed, but the condo treadmills suck and couldn’t get up to speed.
  • Legs felt a little fatigued, but intervals all seemed to be around 3:30/km pace.
  • 0:30 rest, 1:30 jog between intervals.

 

Saturday long ride (160k)

  • Very up and down ride for me.  Felt great leaving Rouge Go.  Then my energy crashed.  I had a couple good spurts including a 20min TT @ 289W and a couple solid 5k TTs.
  • Bike felt good and comfortable.  Bar tape not as comfortable though, I could feel all the road vibrations.
  • Glad to get the first long ride in the books.

 

Summary

  • Overall a successful week of training.  Bike workouts weren’t quite where I would have liked, but glad to have some solid runs to help gain some confidence.
  • Also managed 14 100m in the pool that included a big 30×100, 10×50 set in the pool Saturday evening (generally 14 000m is the minimum swim distance I aim for in a week).
  • Next week my focus will shift back to the bike, both on the trainer, and getting in a solid ride outside on the weekend.

 

 

VLOG 24 – My NEW Kijiji Super Bike

VLOG 24 – My NEW Kijiji Super Bike

I got a new bike – a 2009 Cervelo P4. I was reluctant, but after a bolt broke inside in old frame for a third time, I pulled the trigger. Once again I turned to Kijiji when hunting for a bike, and I think I found a good one. It feels a bit different than my old bike. It’s mostly SRAM Red with a Rotor crank and Q rings. It’s going to need some tweaks but so far I’m really happy with the bike. A big thanks to Velofix Toronto for getting my bike all tuned up and ready to roll.

I recently wrote an article for Kijiji Central about buying my previous bike through Kijiji: https://www.kijiji.ca/kijijicentral/general/my-kijiji-bike/

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

VLOG 23 – Let’s Talk Running Shoes

VLOG 23 – Let’s Talk Running Shoes

This week I talk running shoes. Walking into a running specialty store and seeing the vast array of shoes can be overwhelming. I talk about the 4 pairs of shoes from Skechers I wear to train and race in: the GoRun Ride 6, the GoRun 5, the GoMeb Razor, and the GoMeb Speed 4.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

VLOG 22 – Yosemite, San Francisco, Avenue of the Giants, & Napa

VLOG 22 – Yosemite, San Francisco, Avenue of the Giants, & Napa


Last week I headed to California. Originally I had planned to race Wildflower, but after the race was cancelled Lisa and I made a trip out of it. We hiked in Yosemite, strolled the streets of San Francisco, saw some tall trees and ran a half marathon in the Avenue of the Giants, and relaxed in Napa. It was a great trip, and now it’s time for my final training push before my triathlon season begins in June.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Notorious TRP, “Praise You (Remix)”, and Otis McDonals, “Behind Closed Doors”.