The Tri Town Times: 11/2/20

The Tri Town Times: 11/2/20

On being "too tough, too early"; research on body position and heat production while cycling; Challenge Daytona prize purse over $1 million.

Hi all,
Here is your weekly Tri Town Times newsletter:
Events I'm Looking Forward To:
The professional prize purse at Challenge Daytona on December 4th, 2020 is now $1,150,000. That's half a million dollars more than Ironman Hawaii. The race will also pay 60 athletes deep (Ironman Hawaii pays 10 deep). This should be a very exciting race to watch!
Training Thoughts and Updates:

- Interesting research on the effect of upper body positioning on aerodynamics and heat production while cycling. This is something I have not considered in the past: does riding in a low aerodynamic position reduce the body's ability to cool itself (yes it does)? And if so, do the aerodynamic gains of riding in a low position outweigh the penalty of reduced cooling (yes it does)?

- You can use your heart rate monitor to estimate "the cost" of riding in the aerobars. This can be done on a trainer, or even better on a quiet road with no stops and minimal traffic. Record the difference in HR while riding in the aerobars vs the drops, and if outdoors compare that difference to your speed. This is best if done with a power meter to help maintain a similar effort.

- Another interesting read on Sean Gardner's Everesting record ride (sub 7hrs). Note the importance of "high torque" pedaling: high force, low cadence, and standing (standing being his personal preference) while climbing. To develop cycling specific strength and power you must spend significant amounts of time pushing a gear that feels "too big" for the terrain.

Quote that Struck a Chord:
"Being tough gets easier the fitter you are.
When you are 'out of shape', the alarm bell in your head goes off at the slightest sensation of discomfort. When you are fit or prepared, the alarm is quiet for much longer, only gradually increasing as discomfort grows." - Steve Magness
There is an easy way to tell who is not going be in the sport for very long: they are the ones who beat themselves up in the beginning for not crushing a workout. They don't deserve to expect much out of themselves, yet they already feel like they're underperforming. They making the mistake of being "too tough, too early." When you're just starting off on an athletic journey, it's important to give yourself some slack both mentally and physically.
I'm infamous for getting dropped in workouts. I walk regularly up hills. My behavior in any one workout is a reflection of how much I've prepared for that day. Be tough when you've prepared to be tough. The rest of the time- be patient.
One of the proudest moments of my life was when my wife beat me in a 100 mile time trial (a race I won the prior year). Why? Because she did the work- she trained her ass off. I did not. On race day she fought and suffered for her result and got exactly what she deserved. And my result was a perfect reflection of what I deserved.
The preparation and daily training that make you fit also make you mentally tough on race day. If you've done the work, your body and your mind will show up and perform.
Have a great week and train smart!
Antonio Gonzalez
Tri Town Bicycles


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