Wow. Three excellent questions. I’ll take a stab at them:
- If I race lower cadence/higher gear I can go about 1mph faster over the sprint course I’m racing this weekend at the same HR than if I go higher cadence/lower gear, but will I shoot my legs for the run? I’ve been racing for only about 18months.
There is a legacy of success at low cadences in certain circles of our sport. Ironman bike sensation Bjorn Andersson made a name for himself with outstanding bike splits, great overall performances and an unusual style that including a relatively low cadence. He did occasionally suffer on the run. While lower cadences often correlate to lower heart rate they may not translate as readily to being fresh for the opening mile on the run. The solution is pretty simple though: In the final few minutes of the bike, perhaps the final 3-5 minutes, shift to an easier gear and ride at a higher cadence. Your heart rate will almost certainly go up but it may make your legs feel less dull as you start the run.
**2) What’s worse for the technical fabrics that make up workout gear…wearing them more than once between washings, or washing them weekly (or more)? This assumes delicate cycle, hang dry. I need this stuff to last as long as possible. **
To a degree it depends on the fabric. For waterproof/breathables such as Gore-Tex and Entrant that rely on a vapor permeable capability to allow the passage of perspiration vapor but resist the intrusion of rain from outside the garment, well, you have to keep them clean. They can go a couple wearing without washing even with heavy perspiration but will eventually become clogged. It’s important to use detergents that rinse entirely clean of the fabircs when washing also as any detergent residue degrades breathability.
Other technical fabrics, such as “wicking” fabrics like Patagonia’s Capilene and many other polypro type wicking fabrics, rely on a smooth outer fiber surface for moisture transmission to the outside of the garment for evaporation. As soil collects along the fibers this resists the expulsion of this vapor and begins to reduce thw wicking characteristics. Again- keep them clean.
For fleece and polartech fabrics that rely on loft for insulation soil and oils/perspiration can reduce the trapped air insulation capability by making the miniature fibers stick to the dirt and then to each other reducing their ability to wick perspiration and trap warm air. As some of these fabrics “pill” they also loose their insulative capability. Again, keeping them clen helps them maintain loft and moisture transmission.
There are several technical specific fabric detergents available that help maintain fabric and fiber perfromance. Also, Woolite tends to rinse away well enough that it helps keep technical fabrics working well.
**3) I had my lane taken over the other day by someone “aqua jogging,” presumably for rehab. She was wearing the floaty belt, which I get, but her running shoes and socks, too. What gives with shoes in a non-impact activity? **
The late, great Doug Stern, a regular here on Slowtwitch and a popular New York based swim and triathlon coach is responsible for a lotof the popularity of Deep Water Running. Basically, it became an alternate workout for injured runners and has spun off into its own workout regime. The floaty belts help and have been around for a while, but I’m not sure about wearing shoes and socks. I haven’t seen that done. Many people who do deep water running may be recovering from a running injury or don’t like the impact associated with dry land running. It’s a little like water aerobics I guess, with no impact.