To Patch or Not to Patch

Whether you are at the beginning, middle, or early parts of the end of your biking event, you have a choice to patch the tube or replace it altogether. The bottom line is that it’s less expensive to patch the tube, but replacing it goes a lot faster. If you get your flat during training, by all means patch the tube, but if you are actually in a race, replace the tube.

One thing you should know: It is extremely important in either case to find and remove whatever may have pierced your tube. If you skip this step, you could very well get another flat later in the race.

Inflating Your Tri Bike Tires—CO2 or Hand Pump?

CO2 cartridges are great time savers for inflating tri bike tires, there is no arguing that. However, they have their drawbacks, so it is in your best interest to have a hand pump around all the same.

First of all, you only have to buy a hand pump once, but CO2 carts are disposable.

CO2 Cartridge to Fix Flats

Definitely, if you’re training or if it’s early in the race, just use your hand pump to inflate your tires. This has benefits beyond saving money. CO2 is thinner than normal air. The lighter butyl bike tubes will leak CO2 but not the air from a hand pump. If you inflate your tires with CO2 too early in the race, you could be dealing with another flat by the end of the race.

You should save your CO2 for later in the race. The rule of thumb is that it is much easier to make up the time you lost early in the race than it is later in the race. This increases the closer you get—if T2 is within your sight when you go flat, it might be better to just “run” your bike to the end.

Tip: If you bring CO2 cartridges, bring your hand pump anyway. It is a rare occurrence that you can top off a tri bike tire with CO2.

2 Timesavers on Triathlon Bike Tire Changing

If you notice that your back tire is going flat, switch to the lowest gear before you pull over. It makes removing and replacing the chain much easier and faster.

Practice, practice, practice. Removing and replacing the chain, wheel, tire and tube, along with patching, should all be firmly imbedded in your muscle memory before the next race. Fumbling at any stage of a tire change is wasted time.

There is a current debate among triathletes about whether an aero helmet will actually save you time in a triathlon. There is scientific evidence to support that an aero helmet will. Wind tunnel tests suggest that you can save as much as six

Aero Rider

minutes in a full distance race provided you hold your head up and there is little cross wind. Our research shows that buying an aero helmet is the least expensive way to shave time off of your race.

If you’re serious about reducing air resistance and cost is not your primary issue then your tri bike is really where the aerodynamic difference is.

Early Aerodynamic Developments Leading to Tri Bikes

It’s old news that aerodynamic drag is what consumes a lot of a rider’s strength. Tri bikes such as the Scott Plasma series and the Quintana Roo CD 0.1 represent the pinnacle of the quest for minimal air drag. This ongoing quest has been going on for over a decade, when disk wheels were first developed to lessen wind resistance. Different spoke counts have also been a form of experimentation to make bicycles more efficient.

Anatomical Experiments Resulting in the Tri Bike

At about the same time the wheels were being tinkered with, the bicycle frames were also being worked on. It’s plainly obvious to the casual observer that bicycles were heavy and looked aerodynamically like holding the open end of a bucket against the wind. Since the study of wind resistance and aero bikes started taking shape the research in this field started to pay off with many cycling records being broke. 

Triathlon Bikes Raise the Bar on Bike Technology 

With the advent of races like Ironman, bikes became even more sophisticated. The Scott aero bar allowed for a more aerodynamic posture for the rider and reduced energy expenditure. The wheel technology and spoke count has been finessed to add very little to virtually no wind resistance. This naturally leads us to consider other aerodynamic considerations, such as helmets.

Triathlon Nutrition Plan

becomes personalized. What may work for one person may not work for another. But there are some general guidelines that will provide each with a starting point on their diet.

Electrolytes and Hydration in the Triathlete Diet

Two of the most important elements of any triathlon diet are maintaining a proper level of electrolytes and hydration. Participation in extreme sports such as the triathlon can make you burn through more of essential minerals and water than most non-triathletes can imagine. Most people think that electrolyte and hydration maintenance are only necessary during and directly after the event. This thinking can be disastrous.

Granted, these are the most important times to keep up with these parts of your diet, but that should not overshadow the importance of day-to-day maintenance. As an athlete, your metabolism is faster than that of the average person. In fact, it does not stop even in your down time.

Carbs and Protein in Your Tri Diet

Maintaining a proper balance of carbs and protein is also a huge consideration in any triathlon diet. Having a balance of the right forms of these nutrients is more important by far than how much of them you eat. Chances are, especially if you’re a seasoned veteran, if you’re hungry, it’s because your body needs more fuel.

On the average, the carb vs. protein ratio ranges from 3:1 to 4:1. Carbohydrates, especially the more complex ones, are what keep you in the race—protein simply does not supply energy on that scale and you could run the risk of fatigue by having a high ammonia level. Save the simple carbs for during the race, but by all means pack in the complex ones in the days leading up to the event.

Other considerations with carbs and protein include the quality of what you’re consuming. Pasta and potatoes are thought by many to be at the top of the list, but that thinking can actually be dangerous for some athletes. As far as pasta goes, the less the flour is processed the better. In either case, they are high glycemic foods, which can spell bad news for your bad cholesterol levels.

Seek Advice from The Swim Bike Run Company

Probably the best thing you can do for your triathlon diet is to seek advice from experts. Of course, your doctor should be on your speed dial. For more specific advice, the knowledgeable staff at www.swimbikerun.com can help you ratchet up the diet plan that you work out with your doctor.

Typical Transition Area

especially problematic this way. Your triathlon wetsuit may keep you warm and buoyant while you’re swimming, but it can conversely cause you to overheat unless you take it off quickly after the swim. If you use a wetsuit during a wetsuit legal race, you need one that fits your body type perfectly, gives you flexibility and provides you with the right kind of protection..

In that spirit, extra apparel such as socks, shorts and shirts have little benefit versus what they cost you during transition time. Hydration is important, but you can tend to that when you are in the biking course or in the case of T2, on the running course. Your focus is to get to the next leg of the race as quickly as possible.

Know Where Your Tri Bike Is, Don’t Look for It 

The first part of your T1 transition is actually getting on the tri bike, and you have to know where it is beforehand. In fact, you have to know where everything is—time spent looking for stuff is time wasted. Your shoes and sunglasses also should be ready to go and exactly where you need them to be.

One great way to keep track of your biking shoes and sunglasses is to attach them to your bike. Using rubber bands to attach your sunglasses to the handlebars is a great way to save time. When you change into your running shoes in T2, make sure that your running shoes are on the same side as your rack so you don’t have to go around your bike to get to them.

Above All, Practice Your Transitions

These bits of advice are great, but to really shave the seconds off of your transitions, you need to rehearse them repeatedly. When you do this, always keep in mind that you are looking for ways to save time, and you will be able to eliminate habits and arrangements that waste your precious time.

Of course, with practice, everything simply becomes faster. You will fumble less with changing your triathlon shoes, donning and removing your helmet and all the other necessary steps in your transitions. Training in transitions is just as important as training in the courses themselves, and the payoff will be immense.

Use the this Triathlon Supplies Check List to ensure you have everything you need at each race:

Swim

• Anti Chafe (body glide, Tri Slide or similar–apply to neck, shins, forearms & other chafe prone areas, as well as to the exterior of wetsuit at the lower legs and arms for easier removal of wetsuit post swim)
• Anti-Fog Solution
• Ear Plugs
• Goggles
• Neoprene Cap
• Nose Clip
• Race Outfit (tri shorts/tank)
• Spare Goggles?
• Speed Swim Suit
• Swim cap
• Timing chip
• Towel
• Transition mat
• Wetsuit

Bike

• Bike

• Aero Water Bottle Straw
• Aero Water Bottle Elastic
• Bar-end Plugs?
• CO2 Accessories
• CO2 Cartridge
• Cycling Gloves
• Cycling Shirt
• Cycling Shoes
• Cycling Shorts
• Electrical Tape
• Floor Pump
• Headband
• Helmet
• Patch Kit
• Race Wheels
• Socks
• Spare Tire
• Spare Tube
• Sunglasses
• Tire Levers
• Trainer
• Valve Stem Extenders
• Water Bottles
• Wheel Stand
• Wrench Set/Tools
• Zip Ties
• Energy Gel
• H2O or Energy Drink of Choice

Run

• Elastic Laces
• Energy Gel
• Fuel Belt
• Hat or Visor
• Number Belt
• Orthotics
• Reflective Tape
• Running Shirt
• Running Shoes
• Running Shorts
• Socks
• Sunscreen
• Sunglasses
• Water or Gel Bottle to carry

Other

• Advil
• Antibacterial hand wipes
• Body Glide
• Bucket
• Camera
• Chain Lube
• Confirmation Letter/Email
• Contact Lenses
• Directions to Race
• Energy Bars
• Energy Drink
• Energy Gels
• Energy Pills
• Flip Flops/Sandals
• Garbage Bag
• Head Light/Flash Light
• Heart Rate Monitor
• Rx Glasses
• Post Race Clothing
• Rain Gear
• Singlet
• Special Needs Bag
• Sodium Pills
• Stapler
• Sports Bra
• Towel
• Tri-Shorts
• Toilet Paper
• Towel for Transition Area
• Transition Bag
• USAT Card
• Vaseline
• Wallet
• Warm Clothing
• Water
• Wrist Watch
• Sun Block
• A Great Attitude

• ____________________
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________

Go into your next sprint triathlon with the goal of winning your age group. Photo: John Segesta

Who: Lynne Fonda is a USAT-certified coach, a 24-year veteran triathlete and duathlete and holds numerous podium finishes under her belt with the 1997 and 1998 Ironman World Championships, Wildflower Triathlon and Nautica Malibu Triathlon rounding the list. Since 1998, Fonda has focused much of her energy on being a full-time coach for her own private company (Mytriathloncoaching.com) bringing others to the podium with her intensive weekly training plans.

Where: Colorado Springs, Colo.

What: Fonda provided us with a sample week of one her “Heavy Sprint Triathlon Training Programs.”

“My philosophy is train high and race low. So, all of our training is done between 7,000 and 7,500 feet elevation. My general training plans are based on three workouts of each discipline per week: long and steady; tempo; interval/speedwork, and then a brick ride/run. The bricks always involve heavy climbing, with a time trial every three weeks,” Fonda explains.

The goal: Kick butt at a sprint-distance triathlon—place in your age group or possibly make the podium, increase strength and, most importantly, remain injury-free. After three podium finishes, Fonda believes at that point an athlete is ready to really tackle the Olympic-distance with a goal of making another podium finish.

Monday

Run 4 miles at tempo (athlete-specific speed). The run may include light intervals.

Tuesday

The tempo double includes a swim workout—approximately 2,400-2,600 yards total, utilizing warm-ups and drills—and a bike workout.

—Depending on the athlete, drills include:
—3 sets x 500-yards
—1 set x 750-yards
—100-yard recovery swims in between each set, this would equal roughly 6-8 sets x 100-yards on the 2-minute interval.
Cool down.

—Bike portion of the Tempo Double should be done at the opposite end of the day.
—Bike 20 miles at tempo pace.

Triathlon Bikes 

Ironman triathlon bikes are designed to be fast, aerodynamic, efficiently utilize the rider’s energy and to an extent, help conserve energy. As a result, triathlon bikes have a steeper seat tube angle, measuring between 76-78 degrees. The top tube and front end slopes are usually a bit shorter. The angle of the head tube is less aggressive with the chain stay being about one centimeter shorter. With this geometry, the bike enables the rider’s hips to remain open for riding in the aero position.

Road Bikes 

Road bikes are designed to handle well in a variety of environments. The seat tube angle is approximately 73 degrees, causing the rider’s position to be upright. The hands are located at the top of the hoods for easy shifting and braking. As a result, the position enables maximum power transfer when pedaling.

Which bike? 

No matter which bike is appropriate for you it would be wise to shop at The Ironman Store in Tampa, Florida or online on their ecommerce website www.ironman360.com for the latest models, designs and components. When you shop at The Ironman Store, you will a vast selection and a staff of professionals available to provide you with the right recommendations of which specific type of bike you should look for. Get more information on their Fly n Tri™ program. Either on site at The Ironman Store or online at www.ironman360.com you will find a knowledgeable staff that will be able to direct you to the bike that you need and desire.In conclusion, it’s best to consider your riding style and ability, as well as how much money you want to spend. If you have trouble reading the difference between the two bikes, don’t hesitate to ask for help from a certified tri bike fitter while you are shopping for ironman triathlon bikes.
]]> http://sbrtri.wordpress.com/2011/08/25/triathlon-bikes-vs-road-bikes/feed/ 0 sbrtri http://sbrtri.wordpress.com/2011/08/25/4-things-every-beginner-needs-to-compete-in-a-triathlon/ http://sbrtri.wordpress.com/2011/08/25/4-things-every-beginner-needs-to-compete-in-a-triathlon/#comments Thu, 25 Aug 2011 20:18:09 +0000 sbrtri http://sbrtri.wordpress.com/?p=289 Continue reading →]]> Whether you’re a competitive athlete looking to test yourself or a noncompetitive participant looking for exercise, triathlons can satisfy your appetite. Visit Ironman360.com for all of your triathlon needs. Triathlons provide the perfect platform for both competitive and non-competitive athletes to test their endurance and will. If you’re thinking of competing in a triathlon, assess your goals and prepare accordingly. Whether you’re interested in competition, exercise, adventure, or just plain fun, you need the proper triathlon gear to put you in the best possible position for success. Contrary to popular thought, triathlons don’t begin at the starting line; they begin at The Ironman Store. Learn which essential items you need to participate in your first triathlon, or you are likely headed for an uncomfortable or even painful experience.

Triathlon Wetsuit

Although not required, this piece of triathlon gear can improve your ability to compete by providing buoyancy and added warmth in cold water. If you’re competitive, get atriathlon wetsuit from our online Ironman store; if you’re just looking to participate, you can probably get away with an ordinary bathing suit.

Goggles

Triathlons are about speed and endurance. When you’re engaged in one, you can’t afford any sort of minor nuisance. Purchase a pair of reliable swimming goggles to keep water out of your eyes, or you won’t be giving yourself the best chance at success.

Bike

If you’re a non-competitive participant, you can use virtually any type of bike; however, before you settle on a purchase, take the time to evaluate your long-term goals. You may think you’re saving a few bucks by opting for a relatively cheap fitness bike; however, as you become further ensconced in the world of triathlons, you are likely to want a faster, more aerodynamic and efficient bike. If you make the wrong choice upfront, you may end up with two bikes. Competitive triathletes ride lightweight carbon fiber tri bikes equipped with tri-specific geometry. Designed to place the rider in an aerodynamic position, these triathlon bikes also help prevent leg fatigue.

Triathlon Running shoes

Whether you’re a casual or competitive triathlete, you need to purchase a pair of legitimate running shoes for triathlon. Bypass discount shoe stores that offer so-called running shoes and opt for a one that provides a gait analysis. A cheap pair of running shoes may lead to knee pain and foot problems. Make no mistake; triathlons force athletes to endure significant stress, and you need the proper triathlon gear to get by.
]]> http://sbrtri.wordpress.com/2011/08/25/4-things-every-beginner-needs-to-compete-in-a-triathlon/feed/ 0 sbrtri http://sbrtri.wordpress.com/2011/08/25/right-triathlon-apparel-can-help-you-compete-in-comfort/ http://sbrtri.wordpress.com/2011/08/25/right-triathlon-apparel-can-help-you-compete-in-comfort/#comments Thu, 25 Aug 2011 20:16:14 +0000 sbrtri http://sbrtri.wordpress.com/?p=287 Continue reading →]]> Whether you’re a relatively inexperienced triathlete or a seasoned competitor, you need the right triathlon apparel to reach your ultimate potential. Visit IronMan360.com for all of your triathlon equipment and supplies. Whether you’re a relatively inexperienced triathlete or a seasoned competitor, you need the right triathlon apparel to reach your ultimate potential. Those who undervalue the importance of the proper gear tend to populate the rear of the race. If you want to escape the ranks of the also-rans, dedicate yourself to finding the best tri shorts and tri shoes for your individual needs.

Tri shorts 

You can find a variety of tri shorts or women’s triathlon shorts that boast all sorts of different guarantees. Some are made from extra stretchy material that provides targeted support to the lower abdomen and upper legs, while others help cool the body by pulling moisture away from the skin. Whatever type you choose, be sure your shorts are lightweight and possess thin padding that will allow you to jump right on your bike without having to change after the swim. Look for triathlon apparel made using flat seam construction that enhances fit and eliminates uncomfortable abrasion.

Bike shoes 

Though you can use your triathlon running shoes during the biking portion of a triathlon, they won’t prove as comfortable or efficient as a good pair of cycling shoes. This type of footwear is made with stiff soles that provide a lot more power than your ordinary soft-soled running shoe. To reduce those precious wasted seconds, choose tri shoes equipped with one or two hook-and-loop strap closures that allow for faster change-outs. Look for triathlon bike shoes equipped with loops in the back that will allow you to pull the footwear on more easily.

Running shoes 

The proper triathlon running shoes can have a great impact on comfort and performance. Before choosing a tri shoe for the running portion of a triathlon, have your feet measured to see if you have high, normal or flat arches. Consult a fitting specialist who will help you determine if your running style is prone to pronation, over-pronation or supination. He or she will recommend cushioning shoes, stability shoes or motion control shoes based on this assessment. Triathlon apparel is about far more than aesthetic appeal. If you want to safely compete with some of the more formidable participants, choose tri shoes that will allow you to run comfortably on paved paths, rough ground and everything in between.
]]> http://sbrtri.wordpress.com/2011/08/25/right-triathlon-apparel-can-help-you-compete-in-comfort/feed/ 0 sbrtri http://sbrtri.wordpress.com/2011/08/25/tri-running-shoes-have-to-meet-the-demands-of-the-race/ http://sbrtri.wordpress.com/2011/08/25/tri-running-shoes-have-to-meet-the-demands-of-the-race/#comments Thu, 25 Aug 2011 20:00:29 +0000 sbrtri http://sbrtri.wordpress.com/?p=283 Continue reading →]]> n the world of athletic running, experienced runners know that they need specialized shoes. While it is true that a triathlete can technically run from T2 to the Finish Line in basic running shoes, doing this is “shooting yourself in the foot.” Triathletes have specific needs that can only adequately be met by triathlon running shoes. Still, tri shoes are not “one size fits all.” Here are three primary considerations you should make when you buy your next pair of tri shoes. Triathlon shoes have several qualities that separate them from other kinds of shoes. They have to be extremely light, they have to be put on in minimal time, they have to be well-ventilated, and have to dispel wetness quickly. Many racers shun socks to save time, so they also have to be as easy on the foot as possible – no blisters, please. 

Naturally, every racer wants the best shoes they can get their hands on. If it cuts transition time, speeds up the stride and conserves energy more than the others, you can bet that they’re going to be the top of the list. The Scott T2 Pros are the all-around hottest shoes at Ironman360.com.

Of course, not every shoe is a match for every race. Some shoes are better suited to the shorter sprint races, and others are more appropriate for the long haul races. On Ironman360.com, the top-rated shoes for distance running are the ZOOT Ultra line. For the shorter races, the Scott T2 Pros just cannot be beat.

Triathlon Shoes Have to Meet the Needs of the Triathlete

Just as there are different shoes for different races, there are bound to be different triathlon shoes for different people. There are three basic shoe types to address the typical foot structures. These shoe types are called neutral, stability and motion control (or simply, control).

Neutral shoes do not have to compensate for any foot problem. These sole structures have a normal arch that keeps its spring with each step. If you shop at The Ironman Store at www.ironman360.com for neutral shoes, the top dog is the ZOOT Ali’i 3.0.

Stability shoes are designed to compensate for mild to moderate pronation of the arch. That is, the arch flattens when you step. There are different levels of stability shoes, from Maximum, to Moderate, to Performance Stability. The Ironman store has several top stability shoes, including the K-Swiss Konejo II, Mizuno Wave Elixir 6, and Mizuno Wave Inspire 7.

Motion control shoes are for people with “flat feet,” or “fallen arches.” These shoes provide the greatest level of support on all levels. When you shop at The Ironman Store, the top shoes for this foot structure are K-Swiss Ultra Natural Run II and the Pearl Izumi SynchroGuide III shoes.

Bottom line: When you choose your triathlon running shoes, it’s not just a matter of choosing shoes you like. To get the most out of your triathlon running shoes, you have to be focused on what you need when you shop at The Ironman Store and at www.ironman360.com. If you have any questions, you can consult us for help in choosing the right shoes for you.
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