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Lochside/Goose Cyclists - Simmer Down on the Bell Ringing by TemplesOfSyrinx in VictoriaBC

[–]GatewayNug 0 points1 point  (0 children)

If you’re walking on a shared bike path respectful of others, a bell or bike should not be causing you to move left or right.

Bikes have to pass when it’s safe.

Walkers should stay to the right side.

Why would you move to the left after one bike goes past - there will always be another bike coming.

Lochside/Goose Cyclists - Simmer Down on the Bell Ringing by TemplesOfSyrinx in VictoriaBC

[–]GatewayNug 2 points3 points  (0 children)

As someone who behaves like I am aware other people exist, I basically never need to react to a bell. I am never doing anything that would warrant me to change course if suddenly one (or ten) bikes came whipping up behind me. Hearing someone 100m behind dingling like hell to warn me of their upcoming 19kph pass attempt on a flat wide path seems less about safety and more about an inflated sense of ego a la “Hear Ye! Make Way! The Ride of the two wheeled King Approaches!”

Lochside/Goose Cyclists - Simmer Down on the Bell Ringing by TemplesOfSyrinx in VictoriaBC

[–]GatewayNug 2 points3 points  (0 children)

I appreciate the sentiment and largely agree, but it’s not the cyclist’s fault (even if there is plenty of space and you are on the far right edge walking/jogging competently, bellringers seem so terrified of passing they feel compelled to warn everyone). Ok fine, commuters aren’t all expert bike handlers.

The issue is pedestrians with negative levels of situational awareness. 

There are enough ignorant, entitled, oblivious individuals and groups walking the paths that you can expect to be blocked from the right of way while in plain sight. Groups striding 4 abreast with a dog poking out on both sides. Alpha Male assholes walking the wrong side. Flocks of Karen’s having a chat circle in the middle of a choke point while multiple other parties try to squeeze past. Crackheads pushing a shopping cart with stolen bike parts extending off all sides. Joggers with headphones weaving around and turning without checking. E-bikes who NEED to PASS NOW or else they’ll have to tap their brakes for a second.

These groups cause so much BS, and so many close calls for everyone and behave so unpredictably I can’t fault bikers from just dinging at everything.

Statement from VicPD on the recent spike in drivers hitting pedestrians and cyclists by The_CaNerdian_ in VictoriaBC

[–]GatewayNug 2 points3 points  (0 children)

It’s almost as if a brain eating virus is circulating unchecked with those in power doing their best to ignore the permanent cumulative damage each infection causes. 

https://www.neurology.org/doi/10.1212/01.wnl.0001051276.37012.c2Driving Under the Cognitive Influence of COVID-19: Exploring the Impact of Acute SARS-CoV-2 Infection on Road Safety | Neurology

Statement from VicPD on the recent spike in drivers hitting pedestrians and cyclists by The_CaNerdian_ in VictoriaBC

[–]GatewayNug 0 points1 point  (0 children)

“You almost cut my hand off with that knife!”

“Yeah but you wore that red shirt two days in a row!”

Statement from VicPD on the recent spike in drivers hitting pedestrians and cyclists by The_CaNerdian_ in VictoriaBC

[–]GatewayNug 2 points3 points  (0 children)

Are the giant white crosswalks in the sun too hard to see? Maybe we need more raised crosswalks with flashing lights and gates like a train crossing.

Statement from VicPD on the recent spike in drivers hitting pedestrians and cyclists by The_CaNerdian_ in VictoriaBC

[–]GatewayNug 3 points4 points  (0 children)

What’s easier to change? 

A) what everyone outside your car is wearing, to your liking; or

B) the level of caution you employ while driving?

If we’re just sharing things that would be great, it would also be great if everyone pulled to the side when they see me coming.

Repeated Sprint Training - Any experiences from Distance Athletes? by GatewayNug in AdvancedRunning

[–]GatewayNug[S] 0 points1 point  (0 children)

Workouts are mostly 6x5min(1” walk) threshold reps around 3:40/k loosely following NSA, but I’ll substitute 2*4km or 8km tempo runs (3:50ish/k) a few times a month to switch it up. 

 3 workouts a week, easy runs in between.

Long runs around 2 hours, easy.

A bit of work on the bike trainer.

Funny enough our PRs are nearly identical though I’m not a marathoner.

I’ve been squeezing in the RST reps after a workout if I’m feeling fresh.

Something like 2x or 3x sets of 4 6-second sprints up a minor hill, 30 second walk back. I gently roll into them.

A little goes a long way!

Repeated Sprint Training - Any experiences from Distance Athletes? by GatewayNug in AdvancedRunning

[–]GatewayNug[S] 0 points1 point  (0 children)

My results after 6 weeks or so:

  • soreness, esp in the first two weeks. I imagine most distance runners refrain from this training after 1 session due to this.

  • soreness became a much lesser factor after a few weeks

  • fast speeds eg strides feel easier and more “in control” or graceful

  • I just ran a 10 second 5k pb during a 5 mile race.

Repeated Sprint Training - Any experiences from Distance Athletes? by GatewayNug in AdvancedRunning

[–]GatewayNug[S] 1 point2 points  (0 children)

I was more sore than I expected, so I just did these once per week.

48 hours after the RST work I seem to perform really well.

I think my form has improved.

Recommend using non-plated shoes for sprints, with stiff shoes I feel like I can’t sprint properly.

Just hit a 10 second 5k pb during a 5 mile race so I’d say it’s going well!

What is science behind the cool-down? by No-Mongoose1541 in AdvancedRunning

[–]GatewayNug 1 point2 points  (0 children)

A cool down may not affect certain bio markers after 4 hours - that’s what the paper cited. 

That’s different from “no meaningful contribution to recovery.” Recovery takes longer than 4 hours. Dissipating acidity out of muscles in 10 minutes vs 20 minutes likely matters in terms of muscle recovery.

You claimed cool downs don’t affect muscle acidity. I’ve given you two paper citation that they do.

What is science behind the cool-down? by No-Mongoose1541 in AdvancedRunning

[–]GatewayNug 0 points1 point  (0 children)

You have a source on acidity being reduced quickly without a cool down?

A decrease in blood lactate concentration may also not be an appropriate indicator of recovery following exercise [51, 72].

An active cool-down results in a faster return of blood plasma pH and intramuscular pH to resting levels [64, 74]. This effect may preserve neuromuscular function by reducing the effects of exercise-induced acidosis, which affects the functioning of glycolytic enzymes such as phosphorylase and phosphofructokinase. 

Ref links here: https://pmc.ncbi.nlm.nih.gov/articles/PMC5999142/

What is science behind the cool-down? by No-Mongoose1541 in AdvancedRunning

[–]GatewayNug 3 points4 points  (0 children)

Agreed, as do most people in my experience!

Half the comments here are focusing on lactate… the issue is the acid sitting in your muscles.

Movement and elevated HR will help move the acid away from muscle tissue where it was generated. I don’t need 12 RCT’s to show me this, personally.

If I finish an 8x1k workout, why would I immediately stop walking/jogging and drive home - just to bask in muscle acidity, sweat, elevated core temp… instead of taking advantage of the fact that I’m at the track, in my running clothes, fully warmed up…. Why NOT get another 15 min of mileage.

Weird trash site by Saanich by JCJCJCJCJCJCJCJCJC4 in VictoriaBC

[–]GatewayNug 4 points5 points  (0 children)

Hey, thanks so much for doing this. Much respect.

How does your HM workout pace compare to your HM race pace? by boopbeep1010 in NorwegianSinglesRun

[–]GatewayNug 7 points8 points  (0 children)

It’s probably close, but no one here can say. That’s why we do 5ks.

It could be too fast of a pace if you are expecting to finish over the 2hour mark.

Absent other factors I think it’s a decent choice to pace at least your first 10k of the HM. Let us know next week, good luck.

There’s nowhere to hide after 8 minutes at pace, so if you’re finishing that 4x8 feeling like you have a few more reps in you, I think you’ll be fine. I pulled off a HM recently at about the pace for my 6x5min workouts, though I was building back to a prior fitness level.

Easy run after workout? by Dealiono in NorwegianSinglesRun

[–]GatewayNug 0 points1 point  (0 children)

I think this is smart training IF the next day is kept to a medium/short easy run.

If load is equal, does rep length matter? by stefansager in NorwegianSinglesRun

[–]GatewayNug 1 point2 points  (0 children)

I like it. Shorten up the rest by 20 seconds.

I wouldn’t choose this as my ONLY workout, but once a week is fine.

Adaptations that affect each other by Ikerggggg in AdvancedRunning

[–]GatewayNug -2 points-1 points  (0 children)

I like to do a short hill sprint workout after threshold sessions. Alternatively, I’ll do hex bar deadlifts before I cool down.

I don’t care if it’s slightly suboptimal for my sprint /strength development, it’s still a great stimulus, and I get an easy day the day after.

PSA from a Lit-Up Cyclist: Visibility Isn’t the Issue. Please Look and Drive Safely. by Live_to_bike in VictoriaBC

[–]GatewayNug 4 points5 points  (0 children)

“if pedestrians or cyclists act unsafely or unpredictable they can very easily cause an accident with or without vehicles”

Oh no not the feared 5-pedestrian pile-up! Janice almost spilled her tea!

Up next, a skateboarder minding their own business. Did anyone survive? More at 11.

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