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morrison1002

10 posts since
Jul 9, 2007

Jun 5, 2006 12:05 AM

i need some help

Ok, I ran my second triathlon yesterday. And I ran into a couple of problems i'm not sure how to fix. Firs one was the intense pain in my lower back while I rode my bike. I have a felt f90 and its a 60cm bike i'm about 6'4. I have the seat to where the balls of my feet touch the ground. Does it need to be higher? The second problem was the same one i had in my first triathlon, after the bike my legs are really tight and my running stride is shorten. And I can't run good. As far as my exercise is. this is what i do
I bike everyday, i don't own a car so i bike to work which is 3.5 miles away and I go on long bike ride every now and then.
I swim about 30 laps in a ok size pool 2 to 3 times a week. and I run about 3 miles 2 to 3 miles a week.
So I get off of work bike to the place i swim then bike to the place i run then bike home.

breathing wise I wasn't huffing and puffing it was mostly my body giving out. Do I need to do more weight training??

JCBreze

2 posts since
Jul 9, 2007

1. Jun 5, 2006 6:30 AM

in response to: morrison1002

Re: i need some help

Hi,
I am no expert but this is what I found, first with your bike, try bringing the seat up. On mine, I can't touch the ground unless I lean, this helps when I pedal, I get good range of motion. Try doing a brick workout where you bike than go for a run right after. It gets hard at first but the gains in training end are great. Weight training is always a good thing to build strength but you need also endurance. Increase your stretching to twice a day. The last note would be pick up a book on training for Tri's they have 8 and 12 training plains in them, which I found to be good to start. Hope this helps, Good luck and keep on "Tri-ing"

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ImTrying

20 posts since
Jul 9, 2007

2. Jun 5, 2006 8:03 PM

in response to: morrison1002

Re: i need some help

I agree on the "Bricks" I have had a lot of improvement in my transitions and overall running performance. I think also what may help is trying to conserve your hamstrings just a little during the last mile or so on the bike. The training books help a lot also. It will give you a better format to follow as far as what to do and when to do it. Good luck

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pegasus95

68 posts since
Jul 9, 2007

3. Jun 5, 2006 8:16 PM

in response to: morrison1002

Re: i need some help

it depends on if your back is hurting or cramping. If it is pain, then you may be stretched too far forward, if you are 6'4 an a 60cm frame, raise the seat. I am 6'4 and I ride a 63. I can't touch the ground except with my tip toes. I also raised my stem about two and a half inches so I am not putting so much pressure on my shoulders, and since all the muscles in the back are connected... I also, started visiting a chiropractor, and my back feels a hundred times better.

Good Luck

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triruth

174 posts since
Jul 9, 2007

4. Jun 16, 2006 11:37 PM

in response to: morrison1002

Re: i need some help

Definitely raise your seat. While sitting on your seat, your heel should touch the pedal at the bottom of its stroke when your leg is straight. When you're feet are clipped in to the pedals and the pedal is at the bottom of its stroke, your knee will be slightly bent. You may have to adjust other dimensions on your bike after raising the seat, i.e. moving the seat forward or backward, shorter/longer stem, raise/lower stem. It's very individual, and needs to be precise. Also, you should feel slow and weak on the run, that's why tris aren't road races, we run on dead legs, not fresh ones. Brick workouts help with the bike-run transition a lot.

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four4him

7 posts since
Jul 9, 2007

5. Jun 20, 2006 2:51 PM

in response to: morrison1002

Re: i need some help

When you leave transition for the run, take short, low, quick strides at the start of the run to counter the effects of tight quads and hams. Once they have loosened up you'll be able to stride at full pace, whatever that may be at this point. It's better to have a negative split in which you finish stronger than you started. These pointers can be found in Michael Finch's "Triathlon Training." Great book for sprints thru full IM, covers everything needed from workouts to nutrition.

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robb81314

25 posts since
Jul 9, 2007

6. Jun 20, 2006 6:08 PM

in response to: morrison1002

Re: i need some help

I'm 6'3" and ride a 60 with no problems. Its tiptoes only when I'm on the seat. I would go back to the shop where you got the bike and tell them to guide you in adjusting the seat height. And hey, your back may still hurt some. As far as the bike to run transition, I've done a dozen tri's and the same thing always happens. As someone else said, you just start with small steps. Do the brick workouts; they really help you get used to working out the tightness.

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jkwactive

1 posts since
Jul 9, 2007

7. Jun 22, 2006 9:32 AM

in response to: morrison1002

Re: i need some help

A shortened run stride is ok and probably more efficient in the beginning of your run. (think faster cadence (turnover)

I would suggest getting a professional fitting for your bike at your local bike shop.

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zaffinator

123 posts since
Jul 9, 2007

8. Jun 22, 2006 11:03 AM

in response to: morrison1002

Re: i need some help

as far as you body giving out...are you talking about olympic distance tris?

if so, you aren't doing enough training.

if it's sprint races, then I still think you could adjust your training.

following a beginner training plan is a good idea. you can get them from the web for free or for cheap.

good luck!

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