The Rev 3 Tri bike course preview has been posted: [link to video] I am doing that race as part of Team Trakkers 2009. The video is narrated by Heather Golnick. She gives some really good general bike tips, worth watching even if you aren’t doing that race! She talks about climbing strategies, cornering, mental toughness, HIM nutrition plan, electrolytes, etc. The best thing she said, near the end, is that she runs at about 92 cadence (footstrikes per minute). If a bike course is hilly, she will make sure that near the end of the bike, she is spinning, even up hills at about 90 rpms.
That makes it much easier to transition from bike to a good run cadence. In other words, if she powers up a hill in a higher gear at 60rpms, then it’s too hard to start running with fast feet. That seems brilliant. I tend to power up hills, rather than spin, so this is really good info!
Um, I need to really get in some hill training on the bike…looks worse than the Duke 1/2 course!!
Update later in the day: I am in deep doo doo…it’s ALOT worse:
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I find that generally spinning up a hill is much easier anyway, but I do even try make sure I'm spinning at a rather high cadence during the last mile or so of the bike.
I've been seeing a lot about this race. The course looks beautiful. And a great idea for the race to provide a preview on the site. Very cool!
Sara
that makes a lot of sense. good luck with your training and all those hills ;)
That course is hilly, wow! Good luck with that and thanks for the tips on transitioning to running with fast feet.