Latest posts by coachjoebeer

12/05/2015 at 14:54

In short:

80mm can be a handful in the triangular cross-scetion old school brnads

80mm is not fast and 60mm slow

You have to be able to handle the bike so a 60F/80R may be better for many - and many brands off a mix of wheel depths

You have to put some proven low rolling resistance tires of 23-25mm to make the most of the wheels

Don't leave there race on the bike - it's always cemented by a solid run


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28/01/2015 at 23:45

Thanks Jake328 for your post. If your max is 164 then the 80% point is (164x0.8) 131 beats per minute. If you ride below this level you should be able to nose breathe, feel no build up of strain in your muscles and be able to talk. Perhaps its:

1. Overly tight pressure on the rear wheel is making the resistance too hard - if you get it up to around 20 mph (assuming you can measure rear wheel speed) then is should take around 8-10 seconds to come to a halt. Significantly less than this and you need to ease off the rear wheel resistance/settings on any variable lever/dial.

2. That you do need to back off and ride at a conservative effort/cadence (85-90rpm and 65-75% HRmax - that is 110-125. Turbo does not equal higher effort, rather it means you can pedal for more constant periods than in the real world, using less kit, less bike wear BUT it does not test your balance, gear selection or pace judgement as well as real-world riding.

3. There may be resistance in the bike such as: bottom bracket bearings; dry chain; worn jockey wheels; dry/damaged rear wheel bearings - all these could make pedalling seem hard work despite not feeling like you are going hard.

I would recommend all triathletes get a bike HR max test to set their zones and understand how hard the various levels of effort are.

Happy to help,


Coach Joe Beer

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13/01/2015 at 23:06
Mike you are a legend and your exploits as written in Triathlete Magazine in the mid 1980's (when the US version had a UK paper edition stapled into the centre of the "import") gave insight into how the best UK triathletes were training. In an era when most of us knew very little you had ground-breaking logic, grit and focus. So, Thank you! see conversation
22/08/2014 at 16:39
T2 was explained by two errors:

(1) I left my Rotor Q-Ring 53T on the front despite a 50T option but left it at home - as the Scot Plasma for TT/Sprint Tri it has no inner chain ring - learning from the Mountain bikers who go single ring and a bigger spread on the rear cassette.

(2) I did a recon of the course the night before but caught the man putting out the signs and carried on left (at Rudge for those really that interested). He put out a sign that went right.

The hill that followed error 2 made the gearing in error 1 a tad too hard.

Hit T2. Whack left shoe on. Left quad locks out. Full lock out.
Hilarious stretching, jogging and then I was running.

Sadly no scone. But ran okay. see conversation
19/08/2014 at 15:04
So it's been more years than there are sports in triathlon since I actually did three sports back to back. But after 9957 days since competing my first triathlon and I'm still putting theory into practice and showing that time crunched training need not be ineffective... see conversation
14/02/2014 at 16:36

Okay Chris, late to the party but I've just checked in again and want to answer your question...

Any significant increase in resting HR needs to be taken as a "red flag".

This does not mean stop, go to bed and say you're ill.

However, be it dehydration, lack of good sleep, late nights, mental stress, OR total training load build up - there's something to acknowledge and to then make one or two actions to see it does not end up as something more serious.

You probably need a few lighter days, acknowledging that you have done the training to get into this situation (which is a good thing) BUT that we are not trying to see who can push their RHR to breaking point.

So its a warning shot across the bow, a slight tweak to your current training - airing on the side of a slight drop in duration of sessions and frequency for 2-4 days - they you will see RHR resume and a sense of added fitness/freshness come to the fore.

Thanks for a great question.

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14/02/2014 at 11:14

Thank you for the questions and the 300+ views that this thread has had. It looks like we will have to do this again. Maybe on a regular basis...

See you at the TriathlonShow




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14/02/2014 at 11:12

On Friday at 3:30 (nip away from work early for this one)...

I want to offer up '10 New Ways To Boost Speed' -

all areas of performance with enhanced or updated methods to ensure that people race faster in 2014. Prepare to be surprised! 

I will offer this as a PDF after the weekend via my website

On Sat/Sunday it will be:

'Training for Ironman: Learning From Winners'

Using actual client (and research) training data, racing experience, nutrition lessons and equipment choices to help people see how they how they can crack long-distance racing.

Yes its about a mindset but you have to use EVERYTHING in your arsenal to be able to say you did you absolute best on race day

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14/02/2014 at 10:57

It would be great to have some of the people watching this Thread to come to the Talks at TriathlonShow and ask us experts. We want you to query, ponder and test our brains... its how we all get better. In every way.

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14/02/2014 at 10:48

Well Oliver that's a very hard question to answer. However, getting an experienced coach or very competent swimmer to view you swimming SHOULD uncover some elements of maximum propulsion efficiency or drag limitation that you are not doing right.

Once you know what things are making propel less good or raise drag these areas must then be attended to in minute detail to change your habit and make things nearer to perfect (note nearer to perfect NOT perfect)

Don't do drills that attend to things you are already good at (you can swim forwards after all)


Practice makes permanent.





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Discussions started by coachjoebeer

Talkback: How to pace your first sprint distance triathlon

So it's been more years than there are sports in triathlon since I actually did three sports back to back. But after 9957 days since competi... 

Replies: 2

Views: 2601

Last Post: 22/08/2014 at 16:39