Insurance for your Bicycle by: Dan Empfield

No how am I going to pay for this? The immediate question is, why? Don’t we all have insurance for our bicycles through our own homeowners or renters policies? Yes, we do. So, why double up through buying a policy just for a bicycle? First, some bike insurance policies now available cover more than simply theft or loss through a catastrophe, such as a home fire. Velosurance, one of the new entres into the market, offers coverage when you crash your bicycle. This policy also covers if your crash occurs in a race, and this coverage extends even to the fee paid to enter the race, as well paying for your apparel if you road-rashed right through your skinsuit. Velosurance also pays if your frame fails. “That’s also redundant coverage,” you might say. “That’s covered under the frame’s warranty.” Well, maybe. But what happens if you yank the dropout off your frame due to a chain suck? Lots of tri frames do not have replaceable dropouts. Your bike maker isn’t going to cover that. Further, Velosurance covers your bike whether or not you’re the original owner. Why am I writing about Velosurance? Aren’t there other players? A few. There is a forum thread right now — as I write this — about a policy written by a company called Markel. How do these policies compare? They are identical.Markel is an insurance carrier. Velosurance is a general agent that writes Markel’s policies. In a way it’s like buying directly from the manufacturer versus from a retailer. But at the same price. Let’s get back to the question of redundant coverages. Isn’t your auto policy covering against these losses? it’s almost certain that your car insurance is not going to cover you if you crash on your bike, even if you crash into your own car, even if you drive into your garage with your bike riding atop, and probably even if your bike is stolen out of your car. Incredibly, Jordan Rapp had a lot of his voluminous medical bills paid during his life-threatening crash with a vehicle through his auto policy’s medical payments, even though he was riding his bike at the time. But I wouldn’t put too much reliance on your auto policy’s coverage in the case of a cycling accident or theft. The argument in favor of bike insurance goes beyond what’s listed above. In the case of this writer, I’m insured by Farmer’s, for 2 homes, 5 vehicles, some other vehicles (quads, trailers, campers) along with an umbrella policy. It would be a hardship were I to be canceled, because the Xantusia “compound” familiar to a lot of Slowtwitchers sits in the middle of a wildfire area. Therefore, it’s hard to get insurance. I use my homeowners policy never, except in such case that I suffer a true catastrophic loss, and a bicycle does not qualify. Ergo, if I’m not ever going to claim that loss, I effectively have no bicycle coverage except if the entire compound burns to the ground and all my bicycles with it. One of my initial questions was about the heirarchy of policies. This bicycle policy offers coverage for the loss of the bicycle along with optional medical payments. I crashed in a bike race 3 years ago, and “invoked” my USA Cycling medical payments coverage. Just over $200 was paid by this policy, out of many thousands in bills for surgery to put together a collarbone (using a titanium plate that, if it’s ever removed, would work perfectly as a bike tire lever). The scheme of using bicycle insurance in place of homeowners coverage, or as an adjunct to a medical insurance plan, falls apart if this policy sits secondary to other policies. However, in the case of both the Velosurance and Markel policy the coverage is treated as primary, and no other coverage is invoked for a bicycle or a medical payments loss. Other potential hiccups: is this a replacement cost policy? Or an actual cash value policy? Actual cash value refers to the value of the product at the time of the loss. So, if you own a Cervelo P3, and it’s 6 years old, and you introduce it to the front wall of your garage just above the garage door because you forgot what was sitting up there atop your car, does the policy reimburse you for what you would have gotten had you sold your P3 on the Slowtwitch classified forum? That’s actual cash value. Replacement coverage is the reimbursement you get when you’re paid the requisite amount to buy a new P3. This is the basis for almost everybody’s homeowners insurance, and Velosurance works this way, on a replacement cost basis. As noted earlier, leveraging the USA Cycling coverage was worth more trouble than it generated in benefits, because of the time it took to file a claim, and because it considered its own coverage secondary, and considered my medical plan’s deductible its deductible. This hurt, because I have a high-deductible Blue Cross plan. So, of the $3000 or so I incur if I max out my annual out-of pocket, the USA Cycling plan did not cover much of any of it. As noted, the Velosurance/Markel plan considers medical payments to be primary. You can buy medical payments coverage in small blocs, and one tactic is to simply buy a bloc equal to your medical insurance annual out-of-pocket. In the case of one insured who purchased a face value of $2,500 in medical payments, his annual premium is $38. This face value is equal to the insured’s out-of-pocket. Of course, the coverage follows the bike, so, theoretically, if he crashed on his MTB but he only covers his tri bike, coverage would not be afforded. If you want medical payments, you must buy this on all bikes you insure. In fact, if you insure multiple bikes, you must buy medical payments on all bikes if you want medical payments at all. That’s the only way this policy works. However, the insurer understands that you can only ride one bike at a time, so the medical payments coverage scales down as the number of bikes on a policy increases. We took a test case, and asked for $1000 of medical insurance. If the policy contains 1 bike only, the medical payments premium is $32. For 2 bikes, the coverage cost is $44. For 3 bikes, the total medical premium is $51. So, the medical payments premium scales down to $17 per bike in this case, if 3 bikes are on the policy. Now, let’s say I wish to cover all the bikes in my household, including my wife’s bikes, and I want medical payments on all bikes. Let’s say that the wife and I both crash, we both incur medical bills. Will the medical payment coverage extend to cover us both? The answer is yes. The policy asks for specific riders to be assigned to bikes, and you may assign multiple riders to multiple bikes via the policy application. This seems to me to argue for one application for the entire set of bike in the family, rather than a policy for the wife and a separate policy for me. One caution, however: Velosurance states that the coverage follows the bike in terms of physical damage or theft, but medical payments coverage does not follow the bike. Medical payments coverage is sticky, per assigned rider. So, my wife’s bike is covered if she loans it to her friend and her friend crashes it, but if my wife’s friend is injured in the crash, she is not covered by the policy’s medical payments. The scalable nature of the medical payments flows to the bikes themselves. A policy written in the state of Georgia with a face value of $4000 (a bike that is insured to a maximum loss of $4000) would cost $298, not including the premium for medical payments and roadside assistance. But that rider’s second insured bike on the policy is cheaper, and the third bike cheaper yet. Roadside assistance is $10 a year, no deductible is applied, and you may invoke this 5 times in the course of a policy year. Your bike does not need to suffer a covered loss. You break a chain, you run out of tubes, heck, you run out of gels and can’t make it home, you call the 800 number. Nice feature. What is the cheapest way to buy bike insurance? First, you’ll receive a 10 percent discount on your Markel or Velosurance policy if you are either a USA Cycling or USA Triathlon annual member. Both Velosurance and Markel offer, basically, the same policy, for the same price. It’s like buying a wetsuit directly from a manufacturer, versus buying it from Trisports.com or Nytro, or your local LBS. What you get from that retailers is an extra layer of service. In the case of insurance, it’s a little more complicated, and the need for that extra layer, when forming and processing a claim, can be handy. In the case of an insurance agent, that agent represents you, not the insurance company. It’s your advocate. Accordingly, that can be of value, especially if you’re not 100 percent sure how you should be answering claims questions. On the other hand, Velosurance is not admitted to do business in every state. If you live in AK, ME, ND, SD, MT, DE, NV, WY, DC, KS, VT, NH, HI, & WV, Velosurance is not an option. But Markel is. Come see us at KONA Multisport to work with your manufacturer to get an accident replacement bike. We carry the largest selection of road bikes, tri bikes and hybrids. If we do not have it in stock today, we will special order it for you. We also carry the latest brands, styles and colors of all of your favorite triathlon supplies, equipment, gear and apparel.

My First Triathlon: 15 Things I Learned By Fara Rosenzweig

After discovering some mishaps along my journey to the finish line, I share with you what I learned at my first triathlon. 1. Face Your Fears: Swimming Swimming is a big fear of mine. So I decided to hire a swim coach. Not just any swim coach, a child’s swim coach. I needed a few lessons onbasic swimming techniques to just get comfortable in the water. 2.  Get the Right Gear Pick up a really good pair of goggles, a swim cap and a swimsuit. Know that swimsuit sizes for women run differently than your typical swimwear. Also, I purchased two pairs of goggles—one that had a really good dark tint for my sunny-day workouts and a clear pair for early morning or evening swims. 3.  Focus on Your Weakness, But Not Too Much Since swimming was my weakness, I thought I needed to spend every second in the pool. But a friend said, “During my sprint, my swim portion took me 12 minutes.”  A light bulb went off. I realized if I just got decent at swimming, I could pick up my pace during the run (since running was my strength). So, I rearranged my training to swim for 20 to 30 minutes a few times a week and really push myself hard during my run and bike workouts. 4.  Practice Your Transitions Many newbies overlook this. I did too. A couple of days before your event, spend about 20 minutes practicing. Run to your bike, run with your bike, and practice getting on it. Ride your bike for a few minutes and then practice getting off of it and running your bike back to your transition spot. Also, practice putting on your socks, shoes, sunglasses and bib. It’s amazing how many seconds you can shed with practice 5.  It’s Okay to Panic If you’re scared of swimming, like me, go out in open water a couple weeks before your race. Make sure to bring a friend or coach to support you. The first time I went out in the water, I had a panic attack.Things were touching my legs, fish swam by my legs and salty water tasted awful. All the unknowns and unfamiliarity got to me. But, I was able to get that out of my system. By race day, I felt confident going into the water. 6.  Garbage Bags and Cooking Spray The first time I tried to squeeze myself into my wetsuit, it took me almost and hour. Tip number one; don’t try to do it in your house when it’s warm. Pro triathlete Sarah Haskins and her husband, handed me two garbage bags. Apparently plastic bags help suits glide on. So I stuck each leg into a garbage bag. Her husband then sprayed my legs and arms with cooking oil. What took and hour at one point, took five seconds. I never leave home without garbage bags and cooking oil. 7.  Lay Everything Out and Take Your Time As simple as this sounds, do it. Lay out your shoes, socks, sunglasses, bobby pins, helmet, goggles and swim cap on a towel. Everything has a place. Organizing your gear will help you seem less frazzled when going through transitions. When you’re switching items, it’s okay to talk to yourself to help you stay focused. It helped me remember to take off my helmet before starting my run. 8.  Crumple Your Race Bib Why crumple your race bib? To keep it from flaring around when you bike and run. Crumple it up into a ball, and then uncrumple it. Itwon’t look pretty, but it will help it to stay put. Plus, all the pros do it, so again, you’ll look like you know what you’re doing. 9.  Start to Unzip Your Wetsuit Back to the dreaded wetsuit. If you lather yourself up with body glide or cooking oil, taking it off shouldn’t be too difficult. As you run out of the water towards the transition area, start to take off your wetsuit. By the time you make it to your transition spot your wetsuit should be half off. All you have to do is slip your legs out. You’ll save tons of time. 10. People Will Touch You in the Water Know that during your swim portion there will be people that didn’t practice swimming in open water prior to race day. Understand that thosepeople might panic, grab your legs, or accidentally swim into you. Try to swim on the outside of everyone, or stay back in the wave to give yourself room so you can avoid random people grabbing you. If it does happen, know that people are probably doing it by mistake; they’re not trying to take you down. 11. Say “Left” During the bike portion you need to stay three bike lengths behind the biker in front of you. If you think you have the speed and power to pass them, yell left and pass on the left. You have 15 seconds to pass and get ahead of the rider. They should then back off to give you the appropriate space. Sometimes this doesn’t happen as it should, but you should be the bigger person and follow the rules. 12. Heavy Running Legs When you get off your bike and start your run portion, know that your legs will feel like a ton of bricks. It will feel like there is super glue on the bottom of your feet. Nothing is wrong with you; it will just take a little bit of time for your body to adjust. It’s a weird feeling at first, but if you’re mentally prepared for it, you won’t panic. Just work through it and continue on your merry tri. 13. How to Hold Your Bike If you watch YouTube videos of the pros, you’ll see them holding their bike seat with their hands as they run through the transitions. As a newbie, don’t do this! That is a very hard skill to master and it’s easy to lose control of your bike. To keep control of your bike, place your hands on the handle bars. When it’s time to get on your bike at the appropriate spot, keep your head looking forward as you swing your leg over your seat and reach for the pedal. 14. Follow Signs and High Five Spectators Whether it’s your first tri or hundredth, there are people out there cheering you on (whether you know them or not). Give them some love too and high five someone. It will give you a little boost of energy and help you go the distance. 15. Cross the Finish Line Like a Champ If you’ve read all the slides and take these tips into consideration for your event, then you’ll look like a pro at your race. It’s our secret. So if you look like a pro, and you race like a pro, it only makes sense to finish like a pro. When you see that finish line in the short distance, pick up the pace and charge. Finish strong, throw your hands up like Rocky Balboa and celebrate… you just completed a triathlon. You now have bragging rights. Here at KONA Multisport home of swimbikerun.com, we have all of the latest Triathlon Supplies, Gear, Equipment and Apparel to help you in your upcoming race.

The Gluten-Free Triathlete: Part II

In this second installment of our three-part series on gluten, top pros share why they decided to go gluten-free and the benefits they’ve experienced.

By Ian Stokell (Read Part I here.)

While the need to be gluten-free if you have celiac disease, or are gluten or wheat intolerant is obvious, benefits for those without negative reactions to gluten are less concrete, even for pro triathletes.

For current XTERRA world champion Lesley Paterson and multiple IRONMAN 70.3 champion Timothy O’Donnell, —both gluten intolerant, and multiple IRONMAN and 70.3 champion Heather Wurtele—who has a wheat allergy, the results of going gluten free have been striking.

“I basically feel very fatigued,” Paterson says of gluten’s effect on her body. “It’s almost like I have flu symptoms with achy muscles, headaches, chills, heat and cold sensitivity.”

It’s a similar situation for O’Donnell. “My gluten intolerance struck me on many levels,” he says. “It caused nausea, bloating, digestive issues, acid reflux and vomiting during races. It also caused general lethargy.”

Wurtele experienced digestive problems connected to her wheat allergy. “Before going gluten free I found that painful gas and cramping was an almost daily occurrence,” she says. “I just sort of accepted that a sore stomach was my thing. I would almost always have to dive into the bushes for any run over an hour. My digestive system was just irritated.”

For other pro triathletes that don’t have specific gluten or wheat conditions, such as Olympic gold medalist Simon Whitfield and multiple IRONMAN champion Luke McKenzie, the decision to go gluten free was less obvious.

Whitfield, for example, just wanted to see if it made a difference. Though not as strict anymore, he says he still avoids pasta and over-indulging in bread. “I’m surprised by the ‘gluten defenders,’” adds Whitfield. “It’s almost like a ‘gluten mafia,’ protecting bread and bragging about how much gluten they eat. I don’t really care. I noticed a difference for me.”

“I’m not 100 percent gluten free and have never been diagnosed as a celiac,” says McKenzie. “I just went gluten free as a suggestion to losing a little body weight and to generally feel better, which I did. I try keep my diet as gluten free as possible, but I treat myself from time to time which I feel hasn’t done me much harm.”

Dr. Alexander Shikhman, rheumatologist and founder of the Institute for Specialized Medicine and Gluten-Free Remedies says that the beneficial effects of eliminating gluten on physical performance are not incidental. He explains that when gluten protein is digested, something called exorphins are produced. When exorphins penetrate the blood-brain barrier, they interact with brain nerve cells and behave much like narcotics. This can lead to attention deficit, fatigue, mood swings and miscommunication between your brain and muscles. He says because of this, anyone can improve his or her performance by avoiding gluten.

Going gluten free isn’t easy. Paterson avoids anything containing gluten or soy. “I’m religious about it, so eating out with me is no fun,” she adds. O’Donnell says he avoids all gluten as much as he can, steering clear of breads, pastas, and beer.

Finding gluten-free foods is becoming easier, thanks to the popularization of the diet and the availability of products. Many grocery stores now include entire aisle sections of gluten-free foods, and most mainstream products feature gluten-free alternatives for their high profile brands.

Paterson says she eats lots of rice, as well as gluten-free bagels, bars, and cereal from Udis. Proteins (other than soy), veggies, fruit, and dairy are all allowed. “There are lots of choices really,” she says. “I mainly eat meats, fruits, nuts, and yogurt,” O’Donnell adds. “I eat a lot of gluten-free specific products too, such as granola and other treats.” Whitfield has his own list that includes chia seeds, yams, bacon, Greek yogurt, and steak.

For professional triathletes and middle-of-the-pack age-groupers alike, there seems to be a pattern to the benefits of going gluten free. “The best way to describe it is that I feel free and clear,” Patterson says. “I can access my energy and feel excited about life.”

O’Donnell says that since adopting the diet, all of his physical symptoms are gone. “My GI system works much better in races, and after taking Zantac for over a decade for acid reflux, I no longer need to take it. I feel clear-headed and motivated to train and race.”

Digestion is key for Wurtele, who says she has a “generally happier digestive system, and less painful gas and stomach cramps.” She says it’s also easier to maintain a better body composition.

Whitfield, even though he’s not totally gluten-free, says he’s noticed better sleeping habits, less bloating on runs, and a proclivity to make better food choices in general. McKenzie reports less bloating and gas, and an easier time maintaining a body weight 2-3 kilograms lower.

For those who suffer from celiac disease, gluten intolerance, and wheat allergies, avoiding gluten is a necessity. But there is considerable anecdotal evidence from non-sufferers as well, many of whom are quick to list the diet’s benefits. Perhaps the best way to find out if a gluten-free diet will benefit you is to try it.

Next month, part three of this gluten-free series looks at diagnosis, testing, and the process of going gluten-free. (Read Part I here.)

__________________

Ian Stokell holds a MA in Physical Education from Chico State University, with an emphasis on coaching. He has coached a variety of sports from running to volleyball to soccer, where he holds national certifications. Currently, he is directing his efforts toward motivating and coaching triathletes.

KONA Multisport is the leader in providing only the worlds top Triathlon Supplies, Gear, Equipment, Apparel and Tri Bikes conveniently available at http://www.swimbikerun.com. Shop us for your SBR Tri Shop needs.

Winter Triathlon Training: 5 Tips From the Trenches By Ben Greenfield • For Active.com

 

 

Most triathletes don’t live in the Arctic, in Siberia or near a frigid, icy pole. Nonetheless, many of us do live in climates where heading out the door for winter triathlon training in a T-shirt and shorts is a recipe for frostbite.

If you’re a cold-weather athlete, follow these five practical tips for training in the cold so you can avoid those long, uninspiring indoor sessions.

#1 Start With A Short Loop

Sure, you’ve heard the advice that when you head out the door for a winter workout you should dress like it’s 10 to 15 degrees warmer than it actually is. The problem with this approach is that you’re cold and uncomfortable for the first 10 to 15 minutes of your workout.

 

Instead, bundle up, begin your workout with a short warm-up loop, such as a few trips around the block or a quick out-and-back, then dump the extra clothes inside your front door and head out to finish the rest of your workout.

#2 Burn More Calories With Cold

If you’re exercising for fat loss, you can actually burn a few more fat calories through cold thermogenesis by allowing your body to get just a bit chilly during your session. However, your body will actually down regulate your metabolism if “crucial” areas get cold, specifically your hands, feet, face and crotch. So make sure those crucial areas are insulated, but don’t be shy to shiver just a bit and keep a lighter layer on your torso and legs.

#3 Get Good Lights

It gets darker earlier in the winter, and there’s nothing quite so frustrating as a dim headlamp or bike light. So splurge a little, or get creative with your Christmas wish list, and go for something with a lot of lumen. Most triathlon and running forums are chock full of practical recommendations for lights that really hold up and illuminate the path. I use the Petzl brand for running and MagicShine for cycling.

#4 Use Insulated Water Bottles

You still perspire significantly in the cold, and there’s nothing more frustrating during a winter mountain bike ride or long snowy jaunt than getting thirsty, trying to take a sip, and getting nothing but ice. Fill an insulated water bottle (Polar brand works well) with slightly warm water and you won’t run the risk of dehydration, or being forced to eat snow.

#5 Hide The Candy

Due to lower bioavailability of Vitamin D and the hormone DHEA in cold and dark months, your body tends to gain fat and become more inflamed with carbohydrate consumption. But if that bag of M&M’s is on the kitchen counter when you get in from a chilly outdoor workout, you’re bound to indulge.

Instead, keep higher-fat or higher-protein snacks on hand for winter workouts, such as pumpkin seeds with sea salt, raw almonds mixed with coconut flakes, or even nut butter blended with coconut oil. These fats will give you good sustained energy without doing as much harm to your health or waistline.

Now that you know how to approach winter triathlon training, it’s time to put on the long underwear and head outdoors. Have fun!

Find all your triathlon supplies, gear, and equipment to help you through the cold winter months at KONA Multisport home of swimbikerun.com

Swim Speed Series: Keep Your Head Down By Gary Hall

5 Tips For Avoiding Cycling Injuries by Nathan Koch, P.T., A.T.C.

4 Ways To Recover Right By Sarah Wassner Flynn

These are the best ways to recover from a workout and the best ways to prevent injury.

The following article outlines the most effective ways to recover from workouts and prevent injuries while training for your next race.  Rub it, Drink it, Freeze it, Work it!  Don’t let winter training take its toll on your body—4 things to do after every workout so you’re ready to take on your next tough effort.Rub It As if you needed another excuse to get a massage, here’s one more:  Experts say that rubbing down muscles after exercise is as effective in preventing soreness than aspirin or other pain medicine. In a recent report in the journal Science Translational Medicine, researchers from the Buck Institute for Research on Aging in Novato, Calif., write that massage slows production of chemicals in the body linked to swelling, soreness and inflammation. Not only that, a good rub down increases blood flow and promotes the formation of mitochondira—which our body needs to create energy. So go ahead, book some time on the table after your next hard effort (or just grab your foam roller and self-massage). Your muscles will thank you. Drink ItNew marketing has launched coconut water into to the mainstream, but it’s actually been around for ages as a way to rehydrate rapidly. “In World War II, they used coconut water instead when they ran out of IV fluids,” says Alan Kipping-Ruane, a USAT coach and official. Reaching for this thirst-quencher post-workout can restore electrolytes, potassium, and sodium lost through sweating. Zico Coconut water—which packs more potassium than a banana in every  bottle; 15 times more than the average sports drink—has recently started sponsoring triathletes including Greg Bennett, and Laurel and Rebeccah Wassner. Not crazy about coconuts? Chocolate milk is another idea recovery drink. Freeze ItDipping yourself into a tub full of frigid water may be the last thing you want to do after a chilly run or ride, but an ice bath is a proven method of preventing injury. In fact, one new study says cold therapy can reduce soreness by up to 20 percent when compared with passive post-exercise rest. Just can’t do the dip? Have hope: The cryosauna may be coming soon to a spa or PT office near you. Currently used by elite athletes like distance runner Dathan Ritzenhein, this is a chamber that works to reduce the skin’s surface temperature to 30°F in just seconds, which then sends a message to the brain to increase blood and oxygen flow to your core. When you step back into normal temperatures, blood vessels expand, resulting in an instant energy boost, skin rejuvenation and quick muscle recovery—without the pain of an ice bath. Work ItActive recovery is as important as your hard workouts. So even if you wake up completely spent from that interval session the day before, peel yourself off the couch and hit the gym. “I’ll do some very light movement to help speed recovery,” says pro triathlete Ryan Bates. “A five-minute spin on the bike, or a few laps of breast-stroke in the pool just to get the joints moving.” Agrees Kipping-Ruane, “I recommend doing a spinning workout or walking on a treadmill at a high incline (like 15 percent grade at 3-4 mph) for 10 to 20 minuteese. It’s tough, but it gets the legs going.”