Wednesday, December 31, 2008
Outside of paying someone else to fit you, you can try setting up your bike to yourself. When I bookmarked this page, I think I was looking for an inexpensive way to fit myself to my bike.
One question that I had was that this page is titled "Tri Bike Fit" and I have a road bike, will following these instructions help me better fit on my road bike for a triathlon? This page got WAY more complex than I was ready for. Many fitters will also tell you that there is a mix between numbers and each person's body.
I think I still am going to get a professional fitting, but it doesn't hurt to have this information nearby.
Filed in "Fitness/triathlon -> Gear Maintnence"
Monday, December 29, 2008
I grew up in California. You could leave just about anything on your
front porch for years and not worry about it. In Florida if you leave
anything outside for a couple days the humidity can start to mold,
rust, deteriorate and just destroy things.
This is the same for my Garmin Forerunner 301. The USB port had
stopped working and after digging for solutions I think I may of
Spray some WD-40 on a toothbrush and scrub the USB port. The WD-40
will help remove any rust or corrosion and improve the contact
points. Let the Forerunner dry and you are good to plug it in to
charge it or download your running info.
Saturday, December 27, 2008
Consumer Research does a pretty good job of researching the internet and making sense of a lot of the sites out there, putting it all in one place and then actually referencing the sites that they found the information on. Referencing places that you found information on adds a ton to your credibility, especially on the internet.
I believe that I bookmarked this site when I was looking for my first road bike and the site still has it's relevance. It was last updated in March of 2006.
If you are looking for your first bike or 10th, you may want to see what they have to say. They look at everything from the entry level bikes to high end ones.
going in my "fitness/triathlon" folder
Thursday, December 25, 2008
Going in my "Fitness/Triathlon" folder
Wednesday, December 17, 2008
I found this site buried in my unsorted bookmarks. It has a great step by step guide with graphics of the different parts. I probably need to go back and actually look through it a little better myself!
Put in my "Fitness/Triathlon -> Gear Maintnence" folder
Wednesday, December 10, 2008
If you aren't moving in a forward direction, then you are losing
time. A transition is not free time.
After locating and setting up my transition area I will walk to the
entrance, and sometimes all the way to the exit of the water, at the
coral. I then walk through it as if I was transitioning. I look for
visual clues to locate my spot. I have also been known to bring
little orange flags (That you can find at the hardware store), but I
haven't had a bike position that's been so hard to find that I felt I
needed them. I run through my bike transition in my head to make sure
that all of my gear is properly laid out. I then walk to where I will
exit and repeat the walk through and mental task into the run.
I may be a little paranoid, but after this walk-through things have
gone really smooth during my races.
Make sure I have my goggles, cap (Wetsuit if I'm using one) and have
removed any unneeded items (shoes, shirt, etc) and head to the water.
If I'm wearing a wetsuit, I may pack some gels on me. I've also seen
people wear their race number under their wetsuit.
Exit the water, remove cap and goggles, (SKIP - if you don't have a
wetsuit) pull down the zipper on the wetsuit as I'm SPRINTING to your
bike. Remove both arms from the wetsuit. Get to my transition area,
throw my goggles onto the towel and just remove my feet from the legs
(Make sure you practice this before the race. Also if you put Body
Glide on your legs, this goes a lot easier.) (END OF SKIP) Rudy Project glasses
on, Rudy Project Syton helmet on, then grab my bike and go. Remember if you get on your
bike without your helmet strapped, it's a disqualification. Put my
shoes on while I'm moving.
End the bike, take my shoes off before I get off the bike, pedal
barefoot, and then dismount in the dismount area. As I run back to my
spot I unstrap my Garmin GPS, so that I can use it for running. Once
I get back to my spot and rack my bike I remove my helmet. Sometimes
I take my glasses off and sometimes I don't depending on the weather.
I slip my feet into my shoes. Before I leave the transition area I
grab my race number and Honey Stinger hat to put on while I'm moving.
Any questions? Hope this helps.
I wish I could of read a step by step account like this before my first race.
Monday, December 8, 2008
Setting up a transition area can almost be considered an art and a
science. The goal is to spend the least amount of time there, but
have everything available to you that you might need or are required
There may be ways to tweak my transition area, but after examining
the pros transition areas when I raced at St. Anthony's and racing
for two years, I think I have a pretty good system for the Olympic
and Sprint races. I am always willing to change if if there is
something that might make me faster.
In reality there are only a few things that you NEED in your
transition area. A bike, helmet, running shoes and race number.
Anything beyond this is just to make your race more comfortable, but
it may slow you down.
The first thing I do after finding my spot is to rack my bike. I then
lay down a towel in front of it. I used to use a bucket to wash my
feet. Unless I was running through sand it really didn't do much
because I would continue running in my bare feet before I mounted my
My shoes are clipped onto my bike and I usually use rubberbands to
keep them from dragging on the ground.
I place my Rudy Project Syton helmet upside down and rest it on my
aero bars. I make sure that it's in a position so I can just flip it
onto my head and buckle it. I rest my Rudy Project Horus glasses with
the glasses facing into the helmet.
I check to make sure that my Garmin Forerunner is set for triathlon
mode. It sits on my bike. I already prefilled my water bottles.
My race number is attached to the bike seat post. I think this is the
most out of the way spot. It's also where I've seen the pros put
On my towel I put my running shoes down. I put some body glide on the outside
of them and also on some spots in them where I've been known to get
blisters. I flip the tongue up and make sure there is a good opening.
I have used three different type of quick lace shoelaces and have yet
to find one that I like better than the others, but I would
definitely recommend these. I lay my race number attached to a race
belt and a Honey Stinger hat above the shoes.
A couple extra things that I put in my transition area. I leave an
extra towel to wipe something off if need be. A few extra Honey Stinger
gel packets, in case I drop some on the bike. Water Bottles
with Gatorade and Water. I usually have an extra pair of shoes in a
backpack nearby (Just in case). I read a story about a pro who showed
up at his transition area to find his shoes missing. I'm not sure if
it would be within the rules to reach into my backpack though.
My next post will be a quick one on the actual transition
Friday, December 5, 2008
I just spoke to Nadine from the Aquatics Department at the YMCA so I wanted to fill you in on the Master's Swim program. If you have further questions, you can inquire at the front desk. Also, as always, you can ask me & I will try my best to get the info for you. Here's some of the details of the program:
- Tu & Th 7:45-8:45 a.m. AND Tu & We 7:30-8:30 p.m.
- Cost - $55 for members & $75 for non-members per month
- You can attend all 4 class times if you wish. The cost is the same whether you come 1 or 4 days per week.
- The first session will begin Tuesday, January 6th.
- There will be 3 instructors leading the program. The morning session will be led by Nadine and Bonnie and the evening session will be led by Rob.
- There will need to be at least 8 participants in the program in order for it to continue. If you are interested, I would sign up soon to insure the program will start on time.
- The instructors will gear the program to fit your training needs so all levels are encouraged to attend.
It's great to finally have a Master's Swim program at the Deland YMCA. I hope the DeLand community will support the program. Remember, since you will be starting the program, you will have input in the direction of the program as well. If this is what you are looking for, please join and help make the program a success. I know a couple of people have already signed up so thank you!
Thanks for your time.
Wednesday, December 3, 2008
FOR THE SWIM
2 pairs of goggles
towels - 2 large, Chamois, 1 small
bucket for water to dip feet
extra swim suit
check to make sure seat is tight
check to make sure aerobars are tight (bring screw)
3 extra tubes
bike lights (Rear and front)
FOR THE RUN
3 pairs of race socks
extra running shirt
2 pairs of shoes
GPS - Forerunner
GPS - Ique
Heart Rate Band (Bring +1)
first aid kit
Camera - Both cameras, extra batteries, cards, both lenses
pins for race number
pen and paper
NIGHT BEFORE/Day Before -
Put bike on Car, Check air pressure, cover seat and gears, strap down, flip pedal up, bungie cords, protection over brake
take pack and lock off of bike
Pack gear into bag
5 water bottles. 2 with gatorade, 1 gallon of water
Two water bottles with Gatorade
Put in fridge
DAY OF (SET OUT NIGHT BEFORE)
Put on Sunscreen, lip balm
go to bathroom
get bottles out of fridge
emergency cash/wallet, license, USAT license, credit card
Monday, December 1, 2008
Saturday, November 29, 2008
Thursday, November 27, 2008
Tuesday, November 25, 2008
If you are looking for a new pair of glasses, NOW IS THE TIME! For $200 you can get a pair of glasses and $290 of other gear. Including a helmet, shirt, bag, etc. Check it out!
Monday, November 24, 2008
bars. I have not had a chance to try the Peanut Butta Pro, but the
dark chocolate ones are rich and awesome! They are great for recovery
after a long workout, a light meal when you are busy, or a heavy
snack. I attached the ad below....
"In appreciation of our valued customers, the crew at Honey Stinger
would like to extend a special offer. Our three awesome power-packed
protein bars, perfect for workout recovery or a light meal replacement
are on special for 25% off - that's just $21.29 for a box of 12 bars.
Dark Chocolate Cherry Almond, Dark Chocolate Coconut Almond, and
Peanut Butta Pro are all available for the special. And - if you
purchase for or more boxes, the shipping will also be free. Place
your order today at
or call toll-free: 866.GO.HONEY.
Have a great day,
The Crew at Honey Stinger"
Saturday, November 22, 2008
I was only a few seconds from medaling at the AFACTri (They had 5 places in the AG), I'm assuming this just wasn't my season.
I really need to work on the endurance of my run and holding onto a faster pace.
Thursday, November 20, 2008
Tuesday, November 18, 2008
Monday, November 17, 2008
or join her, but since it was for a good cause I decided to join in.
Outside of the gift of giving to a good cause, we were well rewarded with some nice door prizes at the end of the race.
As for the race, the tide was high and it was difficult to find hard sand for this
beach run. There was also a 5-15mph crosswind from the west.
Running 1-2 times a week is not the way to train if you want to set a new PR, so I wasn't expecting it of myself. There were only about 50 people in the race and a couple regulars. I was happy with a 22:39, 7th overall and first in my age group (Of only 3 people in my age group). This was a 7:17 min/mile pace.
The difference between me and first (An amazingly fast 10 year old!), was 1:31.
Liz did awesome for her first race, she was 24th overall and first in
her age group. She's doing awesome for someone who had given up on running at the beginning of the year. She has only given it a second chance and started training in it over the past few months.
Our next 5k is the Thanksgiving 10miler and 5k put on by AltaVista here
in DeLand. I know there will be a lot more people for that, but I
also hope to do a bit more training over the next couple weeks.
Saturday, November 15, 2008
As I said before, my Garmin Forerunner has been indispensable. The
new ones (305 and 405) have only become smaller. The 305 is only a
little more expensive than a new 301 right now and there is an
upcoming sale on it at Costco. This will make it almost the same
The biggest advantage that I see to upgrading is the size (and having a working heart rate monitor again). These new ones are small enough that I don't see them getting in the way during the swim. The 301 is large enough that I had attempted to swim with it, but found it cumbersome. All of these Forerunner's are water resistant.I have not had a chance to play with the 305 or the 405, but in looking at the specs here are the biggest differences that I have seen.
The 405 is smaller and newer.
The 305 allows you to do multi-sport with the press of a button. This means that each time you switch to a different sport you can do so by pressing a button. This is great during races because there is no break in your timing. If you press the button at the right times you can even have your transitions. I use this feature whenever I race with my 301 and I love it. I would hope that the 405 has some way to do multi-sport and I'm very weary to buying one until I find this out. This would definitely send me back to the 305 or waiting for a newer model.
The 405 allows you to send your data to your computer via wireless.
I am going to need a heart rate monitor for the new season, so I'm probably not looking at waiting for the next model. And with the great price on the 305, there very well may be one under my tree this year.
Thursday, November 13, 2008
for two years now. It tells me accurately how fast I'm going, how far
I've gone, how to get back home if I get lost, it let's you set-up
training programs like intervals, and soooo much more.
I even race with it. It's great to know your pace on the run, so you don't burn yourself out.
This wasn't my first Garmin. I used a Garmin Ique for my car a few
years before I got this one. I was so impressed that I knew I
couldn't go wrong with GPS.
Combined with the FIRST program, this little device gave me a lot of
motivation. Seeing instant results of how you are doing, without
having to do do the math of minutes per mile, is a huge inspiration.
My biggest complaint is that I have had to send it back to the
company because the heart rate monitor stopped working. I bought a
second one to hold me over until the first one came back. The second
one got lost, and now the first one's heart rate monitor has stopped
Even without a heart rate monitor, it is one of the best purchases I
have ever made and I definitely plan to continue upgrading.
Tuesday, November 11, 2008
Sunday, November 9, 2008
12.2.08 @Triatheletemag: Put a few drops of Johnson’s Baby Shampoo in each goggle lens. Rinse them until there is just a slight film left. No fog = "No More Fears."
Saturday, November 8, 2008
Friday, November 7, 2008
Hawaiian Islands often. The waves were big there. The only way to
get out in the ocean to body surf the waves back in, or body board on them, was to dive
under them right before they crash down.
In a lake swim there may not be waves, but diving into the water can
give you an advantage. If you try to run through the water, you are
going to meet a ton of resistance. If you try to swim through the
water, you are going to find a pack of people ahead of you.
The best method is one that I learned by watching the pros in a few
races (And had learned long ago from a surfer heading out to the waves in the ocean). You dive, stand-up, then dive again and repeat until you can't
stand. This is where it's really important that your goggles are on
When I started this late in the season, I would find myself in a good
position. Now only if I could swim straight to keep that position!
Wednesday, November 5, 2008
Monday, November 3, 2008
Saturday, November 1, 2008
Thursday, October 30, 2008
Bike Pack Riding Rules - Read on Sara McLarty's blog, courtesy of Hal
Here is Hal's outlook...
You can't have been at Lakemont last Saturday and not have known of the horrific crash that occurred in the first group as they sped along SR 434 west of the Greeneway. An experienced and strong ASV team rider who was directly behind the leader went into a tuck position on a bike with aero bars. His front wheel touched the back wheel of the lead rider at 33+ mph sending him into the pavement face-first. Ten to twelve more riders went down; most were able to get up, dust themselves off and continue (some only discovered injuries after getting home). Unfortunately, the rider directly behind the guy who caused the accident did not fare as well. He broke four (4) ribs, chipped his scapula, has horrible road rash and, worst of all, sustained a collapsed lung. He was air-lifted to Orlando Regional Medical Center after the Winter Springs Police shut down the highway.
When something like his happens, it requires us to assess how we got here. Speed is a drug -- it's no surprise that people show up for their weekly fix and Lakemont has become the most popular ride in central Florida. Unfortunately, along with the popularity has come a large degree of danger which, when exacerbated by bad choices, results in very bad consequences. Anarchy reigns if the groups fail to police themselves. Seasoned cyclists have traditionally admonished newbies for dangerous or just plain stupid practices. That guidance has been lacking for awhile at Lakemont and cannot continue.
So that there's no question, here are the three (3) rules that have to be enforced by everyone or my association with this circus is over:
1. You must wear a helmet; this rule is violated rarely but, when it happens, it always seems to be by an "experienced" rider that I'm supposed to look up to or is regarded as "too cool" to confront;
2. You cannot wear earplugs and listen to your iPod or put one of those stupid phone thingies in your ear; we need your full attention to the task at hand; if you need more stimulation than Lakemont dishes out, you are not someone I want to ride with; and,
3. You cannot go into a tuck position on any handlebar/aero bar arrangement that limits your ability to control your bike and access your brakes; a standard road bike arrangement is the ideal; you may use a time trial/triathlon bike only so long as your hands remain spaced evenly with your shoulders and are immediately ready to access your brakes; to do less is to endanger yourself and everyone that rides behind you. Exceptions: you can go into a tuck only if (1) you find yourself at the front and must impress us; or (2) you are at the back and can only hurt yourself if you lose control.
I don't care how "good" or "safe" or "strong" you think you are. If you do not believe, in good faith, that you can adhere to these rules, you have no regard for the people that you ride with. This is not about you, it's about the group. I have no doubt that the rider who caused the crash last week was completely convinced (ignorantly so) of his superiority. I have great sympathy for him, for his injuries and for the fact that he's got to live with the terrible consequences to his teammate.
Tuesday, October 28, 2008
Sunday, October 26, 2008
Rookies should not be allowed in draft races, there is a lot to think about in your first couple races and drafting should not be one of them. I think there should be an advanced amateur division where you have to have say a minimum of 9 races or 3 top AG finishes under you belt. In bike racing they have 5 levels, although all of them are able to draft, the lower levels go significantly slower. The stronger bikers tend to break away quickly though in the more rookie divisions (I should also note that you can win your race entry fee back plus some in bike racing) At St. Anthony's they have Pro and Elite Amateur divisions. How about Advanced Amateur as another division.
Every race doesn't have to be a draft legal race. If you don't want to draft, then don't show up to a drafting race, but I think there should be draft legal races for amateurs. Right now you don't have an option in the U.S. Some weekends there are three sprint distance races within driving distance here in Florida. It would add to the variety. I also think it would help develop our pro athletes.
Yes you would have to have different strategies for a drafting race. Wouldn't it be interesting to see teams in triathlon and not ones where a different person swims, bikes and runs? Even on the bike racing circuit, you will get a person that pulls away from the peleton and stays in the lead. You just have to make sure that you can run the fastest in the peleton of bikers you ride with.
Someone made remark that triathlon is an individual sport and if there was drafting it would really be like two events instead of three. Technically you can draft in the swim and the run. Maybe there is not as much of an advantage, but there is still less resistance when you follow someone.
With the pros, many times everyone comes out of the water in a close pack. In the AG the pack tends to be a LOT more spread out, at least in my experiences.
Maybe with draft legal races the swim should be longer (Maybe it shoudl be longer anyway?!). In proportion to the bike and the run, it really is the shortest and it only get's shorter as the races get longer. Look at the proportions of the swim to the run and bike in a sprint versus and Ironman.
-I borrowed a Quintana Roo sleeveless wetsuit, but I would recommend a full suit for the extra bit of added boyancy (Thanks again Scott!!)
Friday, October 24, 2008
My goals for the 2008 season -
* Get Sponsored
Thank you Honeystinger and Rudy Project. I hope to add to my sponsors next year.
During the beginning of the season my training was going excellent. My run splits for my sprints were consistently around 6:50/mile and I was consistently setting PRs. I thought for sure I would see as much improvement as I did last season and reach a 6:30/mile. Then the heat came. I didn't know this was the problem though.
I don't remember my run suffering as much last year, but my time dropped. I was still being competitive, but I was having trouble training and I didn't have a clue what it was. I thought it may of had to do with some inconsistency's in my training. Then I started doing research and I read in a couple places where heat can fatigue your run by 10%. This was almost exactly where I was at. I went on a trip to California and I saw my distance and speed increase dramatically without feeling fatigued.
I am planning to do some 5ks in my off season. I hope to peak into January before I take a break. Now that I have figured this whole heat thing (And it's actually starting to get cool around here) I hope to set some huge PRs and raise the bar for myself for next triathlon season.
USAT's qualification system is a little bit hard to understand, but apparently by finishing so well in my age group, at USAT certified races, I qualified on multiple occasions. Unfortunately due to losing my job, and some difficult financial situations before that, I wasn't able to go.
* Help others achieve their triathlon goals
Wednesday, October 22, 2008
Lake Buena Vista, FL
Race Director: LZR Sports
Timing and Results: Alta Vista Sports
Place O'All No. Name Age City St Time Rank Swim Tran 1 Rank Bike Tran 2 Rank Run Penalty
===== ===== ===== ======================= === ==================== == ======= ==== ======= ======= ==== ======= ======= ==== ======= =======
Monday, October 13, 2008
This is from a few weeks ago. I hope to have a race report up soon.
1.5k Swim, 40k Bike, 10k Run
at Fort Wilderness at Walt Disney World in Orlando, FL
Thursday, October 2, 2008
Thursday, September 18, 2008
It was really nice to get away from all of the stress of trying to start a business and do something completely different. If this freelance stuff doesn't cut it, I could see myself as a mover. I had fun throwing all of that stuff into boxes, my training has put me in good conditioning to move boxes and it was a great new experience driving a 26ft truck. The whole thing was a different type of stress, but I dedicated myself to it like I do my photography and my training.
Boy do I miss the West Coast. I was having trouble hitting 6 miles, outside, in Florida and then I made it to California after doing light training the week before, and I easily ran 10 miles. The water in the pool was actually a little bit chilly. My biggest wish would of been being able to take my bike with me. I took golf clubs instead (And only used them once)
Like my good friend Mike, I love to sit in the window seat and take pictures out of the airplane. He seemed to think it was weird, but then I guess we're weird together!
I have to say that Southwest Airlines has become one of the best airlines still in business. I used to not be the biggest fan, because I always want a window seat and I hate that their is the chance I may not get it. Also their is a chance that I may not be sitting next to my wife.
Now choosing a seat has become lower on my list as airlines start to nickel and dime you. Airlines are charging you for one checked bag and even more for two. If you want peanuts, that will be $2 please. If you want a pillow, fork over the credit card. None of this has made it's way to Southwest.
Southwest is so customer friendly, that when they bring your snack, they say to take whatever you want, take two or three even. I hope that Southwest thrives and other airlines start taking note that CUSTOMER SERVICE IS KEY! And if they are cheaper, I'm still going to fly Southwest because they treat me right.
Driving a truck near L.A. When it get's windy though, you notice.
This is on the way to the Arizona border. Living in Florida I REALLY miss the mountains.
While we were unpacking boxes, I had a day to take to myself and went down to Mexico with James Gregg, a very awesome friend. You can read about it here.
Sara has moved to Clermont, Florida
She has been hired by the National Training Center to
be the master swim coach and put on triathlon clinics and
events....here is a link with limited information but lots more
information to come soon... http://www.usantc.com/event_triathlon.php
her first event is the saturday after thanksgiving, Nov 29
it is a "triathlon festival" that will include rides, runs, swims,
yoga, transitions, lunch 9:00-3:00
$30 for individual
$50 for 2 people
I hope anyone interested will support her first professionl event !!
It should be a lot of fun and a great workout !!
please forward this to all your trialthon friends
Wednesday, September 10, 2008
I know I may have new readers, so I even brought over all the archives. Even my older readers may want to catch-up. It wasn't extraordinarily difficult, but you'd think someone would of made it easier. Just a copy and paste. This has left some remnants of Myspace on the blog, so please just ignore them.
Monday, September 01, 2008
Thursday, August 28, 2008
Thursday, August 21, 2008
Monday, August 18, 2008
Thursday, July 24, 2008
Sunday, July 13, 2008
Tuesday, July 01, 2008