jogging and motivation thread

[Ender]

and govt gave us active sg $100 credits need to use- for the pool.
one more activity (swim, jog, cycle) but 'not enough time' lol

Actually for people with limited time, and can't allocate enough of it do volume like dedicate runners or cyclist. Forget zone 2 training. It's not a efficient method to burn calories and gain VO2max in a short time. Do zone 3, tempo training with your limited time, and dedicate just one 30 minute session for a hard intensity, HIIT.

To reap the benefit of zone 2 training, really need to spend a significant amount of time in that steady state moderate intensity. Preferably each session more than one hour with one special session more than 1:45 hours call long runs. and do at least 4 session a week. If time doesn't allow, I say go do zone 3, you cover more volumes in that shorter time. Important is next day, you are not beat up and need 2 or 3 days to recover.

 

[hellhole]

if u cycle the same time and distance as you run.. then it will not do anything...

cycle need longer time and longer distance... to get the similar 'gains' as running... unless you do specifically do hill climbs only

 

[WussRedXLi]

 

[eq2addict]

Actually for people with limited time, and can't allocate enough of it do volume like dedicate runners or cyclist. Forget zone 2 training. It's not a efficient method to burn calories and gain VO2max in a short time. Do zone 3, tempo training with your limited time, and dedicate just one 30 minute session for a hard intensity, HIIT.

To reap the benefit of zone 2 training, really need to spend a significant amount of time in that steady state moderate intensity. Preferably each session more than one hour with one special session more than 1:45 hours call long runs. and do at least 4 session a week. If time doesn't allow, I say go do zone 3, you cover more volumes in that shorter time. Important is next day, you are not beat up and need 2 or 3 days to recover.

yar. if got limited time, just hoot HITT .

 

[WussRedXLi]

Youtuber Lawrence........

 

[bbbbbw]

Just to share also......might not be always possible but it is good to know and always try this, always try to break fall not with your wrists. Even with wrists extended (it's almost a natural reflex with untrained folks), try not to exert too much force, ie dont try to break the fall with your wrists.
^^^^^^
Also why cyclists mostly wear gloves, it's a pretty natural motion.......also why wrist fractures not low. But at least in those falls which are not severe enough to fracture, can reduce the cuts. But still would have lots of blue back on the palm.

My last fall i successfully broke my fall sideways at a high %, my wrists only a bit sore, didnt really exert much force. My side deltolds took a good hit, the lateral side all blue black.
My helmet did touch the ground and got scratched. Mix of side and backwards roll.

when i bought roadie, then i tried roadie clipless pedals.
i unclip left foot but one time when about to stop
the bike was leaning to the right
i lost my balance and fell.

however used right wrist to break fall.
seen doc and xray but no fracture.
however wrist not so flexible and went one session physio
feels slightly better,

 

[WussRedXLi]

Ever since I gave up jogging for cycling in Jan this year, I had become fatter and now 90kg lol.

Oh just remembered another idea. Esp if you got support (set up table at the top or something).

Quite bit boring tho..... coz it's well over 12 hours. (decent fitness/strong riders can complete by 20hrs)

 

[WussRedXLi]

when i bought roadie, then i tried roadie clipless pedals.
i unclip left foot but one time when about to stop
the bike was leaning to the right
i lost my balance and fell.

however used right wrist to break fall.
seen doc and xray but no fracture.
however wrist not so flexible and went one session physio
feels slightly better,

I am still on flat pedals. And flat cycling shoes. But the "trick" is to use those pedals with many "locking" pins so that they would hook onto the bottom flat cycling shoes well and not slip.....when you are on the saddle you confirm wont slip one lah. One way it would make a difference in safety is if you off saddle at higher cadence like during really high power sprints. I only off saddle during climbs.

I did not google / AI in deep details but there apparently is little to no loss in efficiency. Also this is much safer esp if you train on PCN areas as well where there are runners/walkers, or worst go through MBS area (which i very often do).

No issue during T100 also......no need to change running shoes to cycling shoes, meddle with socks etc, that saves you like 2 mins easily, more than a deep section wheel + rear disc + full aero helmet can save you in aerodynamics time for a 32k bike leg. Even a 80km bike leg i dare say.
I got the idea from Just du it when he did his duathlon. He and the 1st place champion just gunned it in running shoes start to finish. (he is very fast also)
Not sure about his first run leg of 5k, but 2nd run of 2.5k was 9:34. Bike is fast too. This fella is aged 61.

Bike was 20.7k 34:00 min on my Garmin. Second run 2.5k was 9:34. Used flat pedals and let run shoes on the entire race. Great in transition.

https://detail.tmall.com/item.htm?_...nyMjHNFGZAcQR.&spm=a1z09.2.0.0.25042e8dq5mWVW

 

[WussRedXLi]

 

[rarenick]

when i bought roadie, then i tried roadie clipless pedals.
i unclip left foot but one time when about to stop
the bike was leaning to the right
i lost my balance and fell.
however used right wrist to break fall.
seen doc and xray but no fracture.
however wrist not so flexible and went one session physio
feels slightly better,

I suspect u land your left foot on the curb instead of on the road surface. Need to unlearn that bad habit.

 

[rarenick]

I am still on flat pedals. And flat cycling shoes. But the "trick" is to use those pedals with many "locking" pins so that they would hook onto the bottom flat cycling shoes well and not slip.....when you are on the saddle you confirm wont slip one lah. One way it would make a difference in safety is if you off saddle at higher cadence like during really high power sprints. I only off saddle during climbs.
I did not google / AI in deep details but there apparently is little to no loss in efficiency. Also this is much safer esp if you train on PCN areas as well where there are runners/walkers, or worst go through MBS area (which i very often do).
No issue during T100 also......no need to change running shoes to cycling shoes, meddle with socks etc, that saves you like 2 mins easily, more than a deep section wheel + rear disc + full aero helmet can save you in aerodynamics time for a 32k bike leg. Even a 80km bike leg i dare say.
I got the idea from Just du it when he did his duathlon. He and the 1st place champion just gunned it in running shoes start to finish. (he is very fast also)
Not sure about his first run leg of 5k, but 2nd run of 2.5k was 9:34. Bike is fast too. This fella is aged 61.

I always hear that flat shoes if soft type will waste watts. That's why cycling use carbon sole will be more efficient.[/QUOTE]

 

[WussRedXLi]

I always hear that flat shoes if soft type will waste watts. That's why cycling use carbon sole will be more efficient.

[/QUOTE]

Not a pro or expert in biomechanics or what........ but generally i also not at that power level ba.
So for me, the benefits (if any) do not outweight the cons for my usage.

Also one more thing, i like to shift my feet around a bit on the pedals on the fly.

Quick eg (not entirely scientific ...... but as mentioned, i not national level).
Got climbs, sprints. flat TT

Differences really negligible and could be due to so many factors out there in reality.

Only notable diff
Still, even for my 40s / 30s rest VO2max microinterval workouts, is of no use.

 

[WussRedXLi]

But srsly, i really bo lui to spend $400 to 1k on cycling shoes lah. And of coz as usual, where got only buy 1 pair one.

My flat cycling shoes i just get for around $20 on TB. Got 2 boas somemore.......convenience all there liao.
The interfacing with the above CF pedals with the 12 nuts/pins is rock solid actually, i climb off saddle with relatively high power also no side slippage. Ok for me liao, safe. I dont off saddle sprint max power like TDFsters tho.....
Only issue is i am already on my 3rd pair, coz PU leather, so will flake in around 9 months. But low cost so no issue.

Running / cycling just a health based hobby for me........ running shoes i also not buying new, still can run decently fast. Can liao lah......

Recently I used until my Puma DN2 until the rear bua ya open alligator, i use UHU glue to glue back.
And still on Adidas Takumi Sen 8 etc.

 

[rarenick]

But srsly, i really bo lui to spend $400 to 1k on cycling shoes lah. And of coz as usual, where got only buy 1 pair one.
My flat cycling shoes i just get for around $20 on TB. Got 2 boas somemore.......convenience all there liao.

I buy shimano rc5. More comfortable than the $400 specialized, which I sold within weeks. Clipped shoes help me with occasional bunny hops.

 

[bbbbbw]

I am still on flat pedals. And flat cycling shoes. But the "trick" is to use those pedals with many "locking" pins so that they would hook onto the bottom flat cycling shoes well and not slip.....when you are on the saddle you confirm wont slip one lah. One way it would make a difference in safety is if you off saddle at higher cadence like during really high power sprints. I only off saddle during climbs.

I did not google / AI in deep details but there apparently is little to no loss in efficiency. Also this is much safer esp if you train on PCN areas as well where there are runners/walkers, or worst go through MBS area (which i very often do).

No issue during T100 also......no need to change running shoes to cycling shoes, meddle with socks etc, that saves you like 2 mins easily, more than a deep section wheel + rear disc + full aero helmet can save you in aerodynamics time for a 32k bike leg. Even a 80km bike leg i dare say.
I got the idea from Just du it when he did his duathlon. He and the 1st place champion just gunned it in running shoes start to finish. (he is very fast also)
Not sure about his first run leg of 5k, but 2nd run of 2.5k was 9:34. Bike is fast too. This fella is aged 61.

https://detail.tmall.com/item.htm?_...nyMjHNFGZAcQR.&spm=a1z09.2.0.0.25042e8dq5mWVW

Previously I rode foldie and hybrid. When I bought roadie, I started with shimano flat pedals EF202 for my roadie for a month cos first time ride roadie.

The roadie saddle I put lower cos “scared fall” and “easier to mount”

Then after a month I changed to dura ace pedals with SPD SL cleats. I had saddle adjusted to the “correct” height cos knee pain.

the power transfer is more efficient with clipless and I glad I did try it though initially I was scared to go clipless

 

[bbbbbw]

I suspect u land your left foot on the curb instead of on the road surface. Need to unlearn that bad habit.

hahaha you are right. Initially always unclip left leg and trying to place it on the left kerb and still seated.

now I unclip left leg and lift up my ass and stand up
lean body forward a little to shift body weight to the front
and
place left leg on road.

while waiting “sit” on the frame.
Right leg put back to 2pm.
When time to move off I use right leg to push off and hop onto the saddle.

then clip in the left leg. If I cannot clip in left leg just pedal a while first, eventually will clip in

 

[WussRedXLi]

Oh, got part 2 also.

 

[WussRedXLi]

Previously I rode foldie and hybrid. When I bought roadie, I started with shimano flat pedals EF202 for my roadie for a month cos first time ride roadie.
The roadie saddle I put lower cos “scared fall” and “easier to mount”
Then after a month I changed to dura ace pedals with SPD SL cleats. I had saddle adjusted to the “correct” height cos knee pain.
the power transfer is more efficient with clipless and I glad I did try it though initially I was scared to go clipless

Really need to try with the same saddle height with both flat and clipless. If not same height, sure will be able to feel got differences, or with the power meter see slightly different figures during different type of rides.

But if riding on roads predominantly and no crowded walking paths like MBS/Merlion/UOB SG river area (quite therapeutic that area after a hard day at work can people see also) or wider type PCNs for training where there are still risks of other users behaving unpredictably, then by all means.

edit - one more thing, of coz flats might be slightly more slippery/dangerous when wet of coz, but i dont really ride on wet surfaces in the first place.
Also, in the rain, i dont want to add another layer of danger esp when drivers can barely see you with a wet windscreen

 

[tanminghui1]

any recreational joggers eat supplement or any special thing?

I feel tired after running. Usually take a nap. Does supplement helps in this situation or improve jogging?

 

[rarenick]

any recreational joggers eat supplement or any special thing?
I feel tired after running. Usually take a nap. Does supplement helps in this situation or improve jogging?

Ya man I also want to know / learn.

For me I drink 100 Plus Pro (which has protein) after 8km run.