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Did my first Sprint today

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Did my first Sprint today

Old 06-07-24, 01:27 PM
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On course etiquette question. As a runner, I know that you try to follow the rule of slower runners on the right side of the road/path. When you need to stop running an walk, you put your hand up to signal to the runner behind you that you are stopping and probably getting over to the right hand side. What's the etiquette for biking? I was reading the USA triathlon rules about drafting and passing. I have to imagine there are "un-written" rules and proper ways to handle things. Like for example, if I need to stop and take rest, how do go about making my to the shoulder and let the bikers behind me know I am trying to get over and stop?
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Old 06-07-24, 03:01 PM
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I actually passed up quite a few competitors on the bike in my first sprint, as it's my strong suit. It wasn't really close either. I was just blasting by people the entire time. What I did when I approached a rider was to nicely yell out, "may I pass?" And they would wave me by or just say "yes". I don't think that's really a thing in Sprint competition, but people seemed to really appreciate it. What I found is that lots of people in the Sprint were not hard core athletes. Many just wanted to get out and try something. There were several people on cruisers and mountain bikes! There wasn't this huge competitive spirit, if you will. The athletes doing the Olympic Tri were obviously more competitive. So, I would suggest that you just be "courteous" on the bike.
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Old 06-07-24, 06:25 PM
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Pretty typical to state loudly "on your left" when making a pass. This assumes, of course, the rider your passing is following the rules and riding to the right. I did a tri back in March where I passed on the right but it was a newbie riding in the middle of the lane.
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Old 06-09-24, 10:14 AM
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Well, a little set back today. Broke one of the elbow rests on my aero bars when I went down hitting a curb on a right hand turn (was going really slow and looked down for a second and tire hit the curb).

Anyone know of any replacement type arm rests like this?


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Old 06-10-24, 08:45 PM
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Uggg...I don't know what brand of aero extension you were using. Look at the name of the manufacturer and model on the extension and do a Google search to see if you can get a new set of arm rests (I think that's what they're called...the thingy that your elbow/forearm rests upon.) If nothing comes up, look to get new extensions. I think your base bar is carbon, correct?
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Old 06-11-24, 07:24 AM
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I am starting to think these aren't replaceable. The base bar and TT bars are all one piece. I don't think there is anyway to mount some different arm rest trays on the bars. I am taking my bike into the LBS today for the tune up, I am going to ask them about the arm rest situation.

If I could somehow push down the threaded hole back into the arm rest and then put some type of epoxy on the plastic to fix the cracks, it may be useable again. But I tried using a rubber mallet to push the hardware back into the arm rest and no success. I didn't want to crack it even more, so I gave up on it for now.
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Old 06-11-24, 10:02 AM
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Okay, as soon as I hear the words "rubber mallet", I think it's time for a new part. Actually, I think I've used a rubber mallet a few times! If you absolutely have to buy a new "cockpit", as they call the combination base bar and aeros, then consider going aluminum. So much less expensive, and honestly, more reassuring. My new frame came with a nice carbon base bar and aeros, and I ditched them for a Profile Design Wing 10A and Zipp Vukas that I got off eBay for half the price of new. I feel far more comfortable grasping onto metal than carbon. And you're not giving up much weight, which isn't a big deal anyway when we're supposed to emphasize aero dynamics.
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Old 06-11-24, 12:21 PM
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Took the bike in for a tune up today. There are two known shops in town. One is very advertised around town with bumper stickers. Was trying to decide which one to go to. Both of them had so so reviews on Google. But came across the local Trek bike shop. I thought they only dealt with Trek bikes. After looking threw their numerous outstanding reviews and seeing they work on other bikes, decided to go there. That ended up being the right choice. The customer service and the detail that was provided was awesome. It wasn't just a drop the bike, we'll call you and tell you what you need. The associate took about 30 minutes (if not longer) to do a complete check and walkthrough of the bike right there. Explaining to me what he saw, what was okay to leave as is, what could be improved, what needed attention now, etc. We also chatted about my broken aero bars. He said he would try to contact Easton to see if they had any suggestions on how to repair or if there was another compatible arm tray that would work. He said he would rather do that, or try to come up with a way to fix it, rather than having to go with a new bar set. So getting some new tires, new chain, new cabling, new cassette, along with the tune up. He said I should see a big difference in the way it rides and handles after it's done.

Last edited by TXRunner78; 06-11-24 at 12:31 PM.
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Old 06-11-24, 05:46 PM
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Originally Posted by TXRunner78
Took the bike in for a tune up today. There are two known shops in town. One is very advertised around town with bumper stickers. Was trying to decide which one to go to. Both of them had so so reviews on Google. But came across the local Trek bike shop. I thought they only dealt with Trek bikes. After looking threw their numerous outstanding reviews and seeing they work on other bikes, decided to go there. That ended up being the right choice. The customer service and the detail that was provided was awesome. It wasn't just a drop the bike, we'll call you and tell you what you need. The associate took about 30 minutes (if not longer) to do a complete check and walkthrough of the bike right there. Explaining to me what he saw, what was okay to leave as is, what could be improved, what needed attention now, etc. We also chatted about my broken aero bars. He said he would try to contact Easton to see if they had any suggestions on how to repair or if there was another compatible arm tray that would work. He said he would rather do that, or try to come up with a way to fix it, rather than having to go with a new bar set. So getting some new tires, new chain, new cabling, new cassette, along with the tune up. He said I should see a big difference in the way it rides and handles after it's done.
lad to read that your bike is in for servicing. Post when you get it back and ride.
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Old 06-11-24, 11:46 PM
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Sounds like you got it figured out, but if that is no longer a serviceable part, or replacement is cost prohibitive, I have used JB Weld on some cheap arm pads I broke and had good success. In the case of JB Weld, you could pretty well drill out the hole where that threaded piece is retained and then just epoxy it in. I think it would be more than sufficient to hold the arm pad in place. May not take another impact again, but then again, they're really not designed for impacts anyway.

Of course, the other option is it might be a good excuse for an upgrade. I've stumbled across nice take-off pieces on different forums and Craigslist.
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Old 06-12-24, 06:51 AM
  #136  
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With regard to the broken arm rest…I was thinking along the same lines as Jen…get creative with some good glue. JB Weld, or E6000 is good too. It says “flexible” on the package. And it does stay a bit flexible. But it certainly isn’t flimsy. I use it for all kinds of repairs. — Dan
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Old 06-12-24, 10:03 AM
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I like the "get creative" advice. There's so much you can do if you're handy and have the right tools. I bought some Bontrager race lite aero brakes, not realizing that they are not set up for internal routing. But with a drill and a file, I can modify my based bar to run the brake cable through them in a way that accommodates the brakes! Wa-la...internal routing! I also used electrical take for my chain stay.
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Old 06-12-24, 02:03 PM
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I was thinking about using some epoxy also to fix the solution. I think the bar that the arm rest slides on, I can put some epoxy underneath the part that rests against the bars and it should do the trick. I would just need to figure out the arm tray and getting the threaded piece back down inside the arm tray. Then I can put some epoxy in the cracks to seal that up. The good thing is that for the sprint I wasn't planning on using the aero bars much anyway. So I can still go forward as planned and then mess around in trying to "glue" the pieces back to a usable state.
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Old 06-30-24, 09:56 AM
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Got my bike back yesterday. Along with the new chain, cabling, cassette, and tires, I decided to just have them put a new base bar and aerobars. Went out for a ride this morning, and it was a nice smooth ride. I just need to play around with the placement of the elbow rests to get that spacing down.

Does anyone have a suggestion on an aerobridge? Even with the new bars set up, I don’t have a place to mount my bike computer. Thinking that an aerobridge may be the best option.

For saddles, any suggestions on one that prohibits sliding forward? I feel like with the two saddles I have used so far, I constantly slide forward. My neighbor stopped by with this tri bike and I noticed his saddle almost had a nose that angled upward that would possibly prevent sliding forward. I think it was a Selle SMP model.
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Old 06-30-24, 11:42 PM
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I run a pretty aggressive nose up for just that reason. But then my anatomy can accommodate that. May not work for you though.
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Old 07-01-24, 08:05 AM
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Originally Posted by VegasJen
I run a pretty aggressive nose up for just that reason. But then my anatomy can accommodate that. May not work for you though.
I think I am going to try to move my seat back and tilt the nose up a little to see if that helps out.
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Old 07-01-24, 09:14 AM
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Make sure you’re starting out with the seat level…then work from there. I stand the bike perfectly upright on known level ground/flooring (I’ve put a level on my garage floor to make sure). Then, I set a small piece of nice, flat plywood, or something similar, on the seat. I set the level on that to make sure the seat is level (fore and aft). After years of thinking that I needed the seat tilted up at the nose about ⅛ to ¼ inch…I’ve realized that most seats work well when level. But, at least starting at level gives you a point to work from.

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Old 07-02-24, 10:27 AM
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Any fueling suggestions for a sprint?
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Old 07-02-24, 10:42 AM
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Honestly Tex, coffee. I find that a nice light breakfast a few hours before the event, with a single cup of coffee was more than sufficient. I had a banana, a few nuts and a cup of coffee about 2 hours prior. I just don't think there's a need for any special approach to energy needs with a sprint. Now, I've only done two sprints. But this is my approach. In fact, I think I perform fairly well without much in my stomach. I plan on doing an Olympic by at least October. I think we that sort of event, energy intake will be more of a consideration.
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Old 07-02-24, 12:26 PM
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Originally Posted by ArgoMan
Honestly Tex, coffee. I find that a nice light breakfast a few hours before the event, with a single cup of coffee was more than sufficient. I had a banana, a few nuts and a cup of coffee about 2 hours prior. I just don't think there's a need for any special approach to energy needs with a sprint. Now, I've only done two sprints. But this is my approach. In fact, I think I perform fairly well without much in my stomach. I plan on doing an Olympic by at least October. I think we that sort of event, energy intake will be more of a consideration.
Coffee is one thing I don't drink. LOL. I can't stand the taste of it. I am usually an empty stomach runner. When I do my races, the most I may eat is a stinger waffle before the run. My concern right now is the heat here in Texas. When I ran this past Saturday, the heat index was 106. Not sure if there is any relief in the near future. The swim part of the sprint is going to be like swimming in bath water. When I was out on my lunch run, I started to think about a fuel plan. I think what my plan will be is that I will mix a bottle of Liquid IV for the transition area. I will also keep two GU gel packs there. For T1 and T2, I will have a quick drink and take each one of those gel packs. I will keep a bottle of water on my bike and then hit the fueling stations on the run. Also, may throw a bottle of pick juice shot in there also. I recently started using those and love them. Probably before the swim as I am finding that my foot tends to cramp during the swim. But haven't done so since taking pickle juice.
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Old 07-02-24, 12:33 PM
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Tx, that's alot. You know your body. I think you hit on something, and that's the heat index. I'm in the desert, but typically work out very early before nit ever heats up. I rode a quick 12 miles this morning, beginning at 6:40 a.m., and that was very late for me! I find I need less food for just about all work out needs. I think the key is liquids.
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Old 07-02-24, 01:00 PM
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Originally Posted by ArgoMan
Tx, that's alot. You know your body. I think you hit on something, and that's the heat index. I'm in the desert, but typically work out very early before nit ever heats up. I rode a quick 12 miles this morning, beginning at 6:40 a.m., and that was very late for me! I find I need less food for just about all work out needs. I think the key is liquids.
The heat right now in Texas sucks. On the weekends I try to do my runs or bike rides in the morning. During the week, I run at lunch. Today's run was 96 degrees, feels like 108. 48% humidity, dew point of 73. I am prepping to have similar weather conditions that day. Luckily, if all goes well, I should be done before 9am that day.
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Old 07-05-24, 05:00 PM
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Originally Posted by TXRunner78
Coffee is one thing I don't drink. LOL. I can't stand the taste of it. I am usually an empty stomach runner. When I do my races, the most I may eat is a stinger waffle before the run. My concern right now is the heat here in Texas. When I ran this past Saturday, the heat index was 106. Not sure if there is any relief in the near future. The swim part of the sprint is going to be like swimming in bath water. When I was out on my lunch run, I started to think about a fuel plan. I think what my plan will be is that I will mix a bottle of Liquid IV for the transition area. I will also keep two GU gel packs there. For T1 and T2, I will have a quick drink and take each one of those gel packs. I will keep a bottle of water on my bike and then hit the fueling stations on the run. Also, may throw a bottle of pick juice shot in there also. I recently started using those and love them. Probably before the swim as I am finding that my foot tends to cramp during the swim. But haven't done so since taking pickle juice.
I think for a sprint, hydration is going to be far more important than nutrition. Figure a sprint should take around 2 hours or less. You'll go into a slight calorie deficit but I doubt it will be enough to affect your performance. Hydration, on the other hand, especially in the heat you're experiencing, is an entirely different animal. What I've been doing lately is taking several water bottles on my rides. There is a park about half way into my normal route. By the time I get to that park, I have completely finished one bottle and I'm working on the second. I'll fill my empty bottle at the park and use it to douse myself right there, then refill it again and use it for the remainder of my ride to keep me wet. Otherwise, I simply sweat out too much fluid and electrolytes. I think you would be better off concerning yourself with hydration and electrolytes. The gels should be plenty of fuel for that short an event.
Originally Posted by TXRunner78
The heat right now in Texas sucks. On the weekends I try to do my runs or bike rides in the morning. During the week, I run at lunch. Today's run was 96 degrees, feels like 108. 48% humidity, dew point of 73. I am prepping to have similar weather conditions that day. Luckily, if all goes well, I should be done before 9am that day.
God, I hate humidity. It's hot as hell out here now but it's dry, so sweat evaporation does a really good job of cooling off. Of course, the obvious down side is it's very easy to sweat out more than you take in and you can get into a hydration deficit before you realize it. Once that happens, the finish better be in sight or things can get sketchy really fast. In this heat, you can go from heat exhaustion to heat stroke very quickly.

Ride/run as early in the day as possible, take as much fluid as possible, include electrolytes and ride/run with a partner whenever possible.
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Old 07-22-24, 07:09 AM
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Sprint is this coming weekend! I was out visiting family in California for the past week. So didn't have any bike time this past week. But did some running out there and a friend of mine took me to her gym a couple of times to get some swims in. She used to swim collegiately, so she was giving me some swimming lessons. I had never swam outside, but the gym had an outside pool. New problem came up, which I am glad it did then. My goggles kept fogging up. Anyone have any tips or tricks to prevent the fogging?

Also, looks like we are supposed to have some rain and lightning coming in this weekend. So I am guessing there is a chance the sprint gets delayed/canceled if there is lightning in the morning.
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Old 07-22-24, 08:47 AM
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Get some baby shampoo. Put a little dab in each lens and gently coat the entire lens. Then just rinse out the rest with water. Only rinse,, do not rub. That should help with your fogging issues.

I imagine lightening might cancel or delay the event. Fairly certain rain won't. Unless it's like hurricane rain. Then maybe.

Outside pool is one thing. Open water is totally different. Kind of short time frame to practice now. Just focus on staying calm and not panicking.
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