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About Rob

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  1. Ironman needs volume. That often doesn't leave time (or energy) for high intensity. And recovery from the high intensity workouts will probably reduce your volume. For me, I cannot reach my peak riding form without intensity. It may only be 1 really hard ride a fortnight. And my definition of hard is significantly more than Sweet Spot intervals. But I only race Sprint to Half Ironman.
  2. I don't think average speed for a ride is a good guide. I've had plenty of very hard rides where the overall average speed was very low.
  3. Recovery is still important. And I think your riding will plateau if you don't include some intensity.
  4. Only ever made one insurance claim. A motorbike accident that was 100% the driver's fault. Unfortunately he had the same insurance company (RACV). At first they tried to deny he was at fault and told me I needed to get a police report which would have resulted in a fine and demerit points to the other driver (their client). Luckily I had several witnesses who looked after me with their reports to the Insurance company. Then they refused to replace my motorbike jacket because they said it looked too old (would love to see what they would look like after sliding down the road at 60kph). So instead they 'mended' it. But now it is no longer waterproof, so completely useless to me (I have a different leather jacket I wear in Summer). I immediately switched all my insurances policies (previously everything was insured with RACV). I saved nearly $1,000 in cheaper premiums across 1 Car, 2 motorbikes & Contents Insurance. All from arguing over the cost of a $400 jacket. So I suppose I came out on top in the end, but an extremely frustrating experience.
  5. Depends on tyre width and road surface. Also the newer tubeless tyres run with significantly less pressure. I'm 75kg. On my roadie with 25mm clincher tyres I run about 95 psi. My tri-bike has 23mm tubulars - 105 psi for Beach Rd races, 100 psi elsewhere like Geelong. And I probably drop around 5 psi for wet conditions
  6. You need good quality (ie. expensive) cages for behind the seat if you don't want to lose the bidons.
  7. Rode to work every day for over 15 years. But started catching the train the last 2 years. We now have two Honda CBR600s in the garage mostly gathering dust as neither my wife nor find time to ride much. Really miss the riding, but may have to sell them
  8. I don't think anyone is saying the Wahoo Kickr, Tacx Neo, etc are not fantastic training tools. They provide a very safe environment, protected from bad weather and allow for a far more concentrated effort. There can also be other heat related benefits that we can save for another thread. As a coach they are even more valuable as I have control over what my athletes do in their session. But a lack of riding outdoors can definitely compromise your bike handling ability. - can you grab your drink bottle in cross winds - does your bike wobble (go offline) when you grab the drink bottle - do you get nervous when the speed goes above 50kph - do you hold a preditable line through corners Generalisations: more mileage on the bike helps you get faster. More mileage improves bike handling. Therefore the faster riders tended to be better bike handlers. In recent years I am seeing more and more 'fast' riders with poor handling ability. In an Ironman you are likely to spend a lot of time without many bikes around you (unless you are in the 5 hour bunch). However in local races with 60 mins worth of wave starts, you are constantly passing riders from earlier waves and being passed by those from later waves. There are typcially u-turns every 5km, which are invariably the most congested part of the course. It is fine is everyone is riding well. A few slow riders wobbling about are usually easy to spot and avoid. But dealing with faster riders veering all over the road, braking too early and taking terrible lines through corners starts to get dangerous. If I don't ride my motorbike for a few weeks, I instantly notice a drop in my riding ability. A lot of motorbike riders don't ride over Winter. First good weekend in Spring there are usually a lot of motorcycle accidents.
  9. My Rollers setup. Garage door doubles as a safety net and a convenient place to store gels and bars. Small green towel is to stop the sweat dripping into the headset.
  10. Mainly balance and the ability to maintain a straight line. You learn to use your hips more to balance the bike and use a far lighter grip on the handlebars (both of these aspects improve the bike handling). Seen athletes who do most of their riding indoors unable to grab a drink bottle or nutrition when riding on the road or clip out when cornering. Even for experienced riders, you'd be surprised how much you move around without realising it
  11. I think it is more relevant for athletes who experience harsh winters and spend 3 months only riding indoors. I ride on rollers because I prefer the feel. I like the bike to be able to move a little underneath me. However I only use the roadie, haven't tried the TriBike on the rollers yet
  12. If you fall off the rollers, it will be to the side. I ride next to the garage door, so I can put my hand on the door if I ever need to steady myself. For most people, it definitely takes a bit of getting used to. Took me a few rides before I was confident enough to grab the water bottle. But after about 5 sessions I could ride no hands. Still not brave enough to try bunny hopping on and off yet.
  13. I have a 'non-smart' set of rollers. Off memory cost around $100 on Wiggle. For Zwift, I just use the power meter on my bike. Means I don't get the resistence feedback, but I still enjoy it (well as much as I can enjoy an indoor bike session). We have a Tacx Neo that my wife uses regularly, but I do nearly all my Zwift sessions on the rollers
  14. If you do not want to receive a few whacks in the swim, give the rest of the wave start a few seconds head start. In transition you cannot touch your bike if you don't have your helmet on and done up. So helmet first, then grab bike. In T2 don't touch your helmet until after you have racked your bike. Assuming you are racing in Australia, you can only pass other bikes on the right. Which means when not passing other bikes, you need to stay left allowing other riders to pass you. And you need to leave about 7m gap to the bike in front (no drafting).
  15. I would guess zero chance getting the free entry from Ironman Melbourne 70.3. I am sure they would say that Challenge Melbourne was cancelled and Ironman created a brand new event (plenty of different Triathlons on Beach Rd). You may be lucky with Shepparton.
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