I checked my training plan and saw my workout today consisted of a 50 minute bike ride followed by a 20 minute run. I find that I am liking the idea of time training over distance training. When given a distance goal, you can run or ride faster in order to get done faster, however the goal is time on your feel (or butt) so really time is a better indicator... after all, you can't speed up time!
I have the "fancy" shoes and pedals where you clip in (oddly enough called "clip-less pedals") and instantly become a more efficient rider. Not only are you pushing down on the pedal with your forefoot like your normally would, but you also have the advantage of pulling up on the reverse side of the rotation, working not only your quad but your hamstrings. This makes your stroke more efficient by not tiring out your legs as quickly by engaging more muscles. Unfortunately this new found efficiency can come at a price: your dignity. If I had a nickle for every time I have had my stomach jump into my throat as I panic to unclip for traffic, I would have retired a year ago. I have successfully fallen at numerous stop signs with plenty of witnesses. I just pray it's never recorded and uploaded on YouTube. I have heard horror stories of people remaining attached to their bikes as they fall and sometimes the outcomes are not pretty. So when I am face to face with the white line on the road, a drop off, AND a ditch I get into panic mode and pedal faster until I get to the next turn. Note to self..... I really need to consider new routes to avoid this.
Transitioning from the bike the run is hard enough because your muscles are going from one extreme to another. First they are shortened by riding on the bike and then they quickly have to lengthen in order to run. This is why it is important to "spin" the last couple minutes on the bike in order to flush out lactic acid build up in your legs in order to get going on the run.
I always wonder what I must look like when I start running after being on the bike. "Do I look like a little old woman? Do I look like I ate too many cookies? Do I look like I HAVE NO IDEA WHAT I AM DOING???" In a race, you can ask volunteers on the course if you look like you are moving. In training you have to hope you are moving at what looks like an okay pace, even through in your head you wish you looked like a smooth running stallion!
Bike Distance 10.72
Bike Time: 51:41 minutes
Bike Average: 12.4 mph 21.3 mph max
Run Distance: 2.0 miles
Run Time: 20:28
Run Average: 10:13
Today's Mantra: You will never ride or run alone. (Woof!)