Item: Zipp 870 Rear Disc Tubular Wheel (Shimano)
Description: This is a rear 650c solid disc wheel made by Zipp Speed Weapontry and is used for time trialing, triathlons and duathlons.
Price: $167.50 (shipped)
Where to Buy: eBay (July 30, 2005)
Review:
I bought this disc wheel used from eBay for $167.50. This was one of the best time trialing investments that I’ve purchased to date (with the exception of the Zipp2001 bike frame). The wheel is light, solid and fast; exactly what this wheel is made for. However, like anything that is great, there are still some downfalls but these downfalls are only to be expected. This disc wheel has the characteristics of any disc wheel. It’s solid, so you’re going to feel every little bump in the road. Handling is good but not great. You have to watch your every move and handle with care. I have not crashed on this wheel yet (knock on wood) but I’ve been hit by another bicyclist in a corner and I’ve hit some pretty big pot holes. This thing is solid! It is still “true” to this day.
Rating: (1-10; with 10 being the best) 9.0
Click on picture to see the complete bike setup.
Monday: Rest or Easy
Tuesday: Medium
Wednesday: Easy
Thursday: Hard -Track Workout: Normally, I don’t like to do track workouts so early in the season. However, I want to stress the importance of track workouts and how they can be used as a tool for seeing progression. First and foremost, you need to find a track. Today’s workout is hard, but it’s going to be easier than you think. Today is only going to be hard because it’s “mentally” difficult. If you have a heart-rate monitor, this is going to be key for the duration of this exercise. I want you to run 2 laps (half mile) and stretch. Then time yourself and maintain a 155 bpm (beats per minute) for 12 laps (3-miles) and then do a 2 lap cool down. The part that I can not stress enough is the “155 bpm”. I understand that for some of you this is going to be difficult to do and for others it’s going to be too easy. However, as time progresses you’ll be able to see how your time is at that 155 bpm compared to what it is now. As we train, we will periodically do this test to see how you’ve progressed. You may not notice much but in three months from now, you’ll see what I mean.
Beginner - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Intermediate - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Endurance - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Elite - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Alternate - none for this activity
Friday: Rest or Easy
Saturday: MEDIUM
Sunday: Hard
Monday: Rest or Easy
Tuesday: Medium – Rolling hills: Finding a terrain that has short rolling hill (rills that last no more than a minute) can be very beneficial. They are a form of fartlek/interval workouts where you are pushing yourself for a duration of distance or time. The key here is to find a rolling hill route and pushing your stride up and over the crest of the hill while maintaining form. As you are running these hills, pace should be equal to or 10% less than race pace.
Beginner - After warm-up run, run hill section and recover with a walk for the same duration of time that it took to run the hill. (30 minutes)
Intermediate - After warm-up, run at suggested pace up hill and shag (walk/jog pace) the down hill sections (40 minutes)
Endurance – After warm-up, run suggested pace up hill and jog the down hill section (40 minutes)
Elite - After warm-up, run suggested pace up hill and jog the down hill section (30 minutes)
Alternate - Bike or swim. Also consider something like indoor soccer.
Wednesday: Easy
Thursday: Hard
Friday: Rest or Easy
Saturday: MEDIUM
Sunday: Hard
Monday: Rest or Easy (Same as Week 1)
Beginner - Rest or Cross-train
Intermediate - Rest or Cross-train
Endurance – Walk for 5 minutes, Run for 15 minutes, walk for 5 minutes. Stretch
Elite - Rest or Cross-train
Alternate - Rest or Cross-train
Tuesday: Medium
Wednesday: Easy
Thursday: Hard
Friday: Rest or Easy
Saturday: MEDIUM
Sunday: Hard
Monday: Rest or Easy
Tuesday: Medium
Wednesday: Easy
Thursday: Medium
Friday: Rest or Easy (Same as last week)
Converstation Pace: This is really easy to define. Basically, while you are running hold a conversation with your running parter. If you are running alone, try whistling a tune at any given point in your run. If you have a hard time with your conversation or whistling, then you are running too hard. Instead back off and remember to just keep the legs moving. That’s today’s
Beginner - After a warm up. Run for 20 minutes at “conversation pace”
Intermediate - After a warm up. Run for 20 minutes at “conversation pace”
Endurance – After a warm up. Run for 30 minutes at “conversation pace”
Elete - After a warm up. Run for 20 minutes at “conversation pace”
Alternate - Spin easy on the bike for 30 minutes. HR should not go above 60% of maximum
Saturday: Medium Distance
Sunday: Medium
Monday: Rest or Easy
Tuesday: Medium
Wednesday: Easy
Thursday: Medium – Tempo Run: Please read my other blog on the different types of runs.
Beginner – Walk for 2 minutes, run for 20 minutes (about 45 seconds per mile slower than what you would like to run in a race), walk for 2 minutes, 3 x 100 meter strides. Stretch
Intermediate - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, run for 5 minutes, walk for 1 minute, run for 10 minutes, walk for 5 minutes. Stretch
Endurance – Walk for 2 minutes, Run for 15 minutes, walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 10 minutes, walk for 5 minutes. Stretch
Elete - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, run for 5 minutes, walk for 5 minutes. Stretch
Alternate - Indoor Bike for 60 minutes. After 10 minutes, do 4 x 2 minutes ”hard” then 2 minutes ”recovery”; then do 5 minutes “hard” then 5 minutes ”recovery”; then do 5 x 1 minute “hard” followed by 1 minute “recovery”; Last 10 minutes “cool down”. Stretch.
Friday: Rest or Easy
Saturday: Medium Distance
Sunday: Medium
Motorsports in general are always pushing the envelope in speed, technology, aerodynamics and efficiency. It is what sets the performance trend of today’s racecars into tomorrow’s street cars. Some prime examples of thing like this would be paddle shifting, short throw shifting, quicker steering racks, and so on. However, with all this technology fuel has improved but it’s not “green”. Motorsports has always set the example to the automotive industry yet this is an area where the normal street car is out performing the race car.
Let’s look at Formula 1. I love this sport. I love the speed; I love the technology; I love everything about it (with the exception of some personalities). They really do push the envelope in all directions. Fuel efficiency along with engine life spans have improved, but they are less to be desired. I know that any major change in any motorsport will take time. However, it looks like the FIA have just put a freeze on any engine changes for the next several years (ten years seems to be the current duration).
“Thinking Green” was a trend that has gone through it’s ins and outs over the past several years. However; lately it has moved from becoming a trend and into a lifestyle. There are some motorsport manufacturers that have actually taken the initiative to incorporate this into their cars and maintain their competitiveness. A great example of such would be Audi and the Le Mans series cars. The R8 LM car was a car that ran on normal race fuels but then they changed over to the R10 LM car and incorporated diesel fuels. The great thing about this is that the cars were able to travel farther with less emissions and maintain there speed if not got faster. What’s more, is that they are also more quiet than the previous car and other competitors. This is an added bonus but it’s “thinking green” on a different level.
Don’t get me wrong about the technology surrounding “Green” has improved within the automotive industry. Even Ferrari (one of the most prestigious racing manufacturers on the planet) have recently unveiled a “Green” concept car at a 2008 auto show. Manufacturers are doing their part, however, it’s the motorsports officials that are falling behind an ever growing “Green” world.
Monday: Rest or Easy
Tuesday: Medium
Wednesday: Easy (Same as last week)
Converstation Pace: This is really easy to define. Basically, while you are running hold a conversation with your running parter. If you are running alone, try whistling a tune at any given point in your run. If you have a hard time with your conversation or whistling, then you are running too hard. Instead back off and remember to just keep the legs moving. That’s today’s
Beginner - After a warm up. Run for 20 minutes at “conversation pace”
Intermediate - After a warm up. Run for 20 minutes at “conversation pace”
Endurance – After a warm up. Run for 30 minutes at “conversation pace”
Elete - After a warm up. Run for 20 minutes at “conversation pace”
Alternate - Spin easy on the bike for 30 minutes. HR should not go above 60% of maximum
Thursday: Medium
Friday: Rest or Easy
Saturday: Medium Distance
Sunday: Medium
Monday: Rest or Easy
Tuesday: Medium (Same as last Tuesday)
Negative Splits: This is something that is harder than it sounds. Granted that today is a “Medium” day, this will bank more on the harder side of Medium. That’s why Wednesday and Thursday are a step down from normal. I’ve decided to throw this workout in early for a couple of different reasons. One, it’s great to learn pace; two, this will show you how much you’ve improved over the months of training; and three, it will provide excellent conditioning for future workouts. This workout is pretty simple to explain. Pick your distance and find the half-way point. After the half-way point you step it up a notch or two and finish strong. So this means that your pace for the first half will be slower, but not too slow. This is a Medium-Hard workout after all.
Beginner - After a warm up. Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Intermediate - After a warm up. Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Endurance – After a warm up. Run for 20 minutes, then run the last 20 minutes faster (total of 20-minutes).
Elete - After a warm up. Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Alternate - This concept is great on the bike or swimming too. Adjust to your experience level.
I recommend at this time of year, to be running for a specified time rather than distance. The reason is that running 3-miles of hills versus 3-miles of flats are different. So try and run for a specified time.
Wednesday: Easy
Thursday: Medium
Friday: Rest or Easy
Saturday: Medium Distance
Sunday: Medium
