Crucibles for Matt A, Bob Irwin, Suzanne Kinsky

Coach Patrick

Sorry this was so late!!

Matt A Crucible: http://www.screencast.com/users/PatrickMcCrann/folders/Jing/media/b1b682ea-e7c3-410d-9d6e-4cb369660761

 

bob irwin crucible: http://www.screencast.com/users/PatrickMcCrann/folders/Jing/media/849c479b-7f57-44f4-9688-ae415ceaeb7d







Suzanne Kinsky crucible: http://www.screencast.com/users/PatrickMcCrann/folders/Jing/media/75ca1622-b745-4b1c-8160-1d9c1b9af018







 

mancona

Thanks P, perfect timing to get my head right before race day, I'll ride easier for the first 20 minutes and get my cadence up a little.  Right now the forecast is 89 for the race, so I'll probably take the ride a little easier and then attempt to crush the last 3 miles of the run when everyone else is suffering.  I'd rather give up a few minutes on the bike then risk blowing up.

Interestingly my bike cadence has been slowly dropping year after year, but my run cadence is going up.  Two years ago I always road at 90-110 rpm and ran at 80-90 ... not my average on the bike is low 80s and on the run I'm around 95.  I haven't worried about it at all because I have been fortunite to continue to get stronger on both, but I am tracking it.