b-cleaning - Tri Bike Fit

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.

http://www.slowtwitch.com/mainheadings/techctr/bikefit.html

Filed in "Fitness/triathlon -> Gear Maintnence"

Solutions for Garmin Forerunner 301 USB problems

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
found one.

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.

b-cleaning - Finding a road bike

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.

http://www.consumersearch.com/road-bikes/review

going in my "fitness/triathlon" folder

B-Cleaning - Gordo World Training Tips

This website is full of some nice training articles. Coach Gordo completed his last six Ironmans in under 9 hours.

http://www.gordoworld.com/

Going in my "Fitness/Triathlon" folder

b-cleaning - Bike Maintnence

Unless you have the money to take your bike to the shop every month, you better learn how to take care of it. You should be doing some regular once a week if you are riding often and want your bike to last you a good long time!

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!

http://www.trinewbies.com/BikeClean/Welcome.asp

Put in my "Fitness/Triathlon -> Gear Maintnence" folder

Things I've learned - Transitioning quick

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.

Things I've Learned - Setting up your transition area

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
to have.

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
bike.

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
their numbers.

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

More on the DeLand YMCA Masters!

From kathytris

Hi Everyone,

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.

Kathy Schwerdfeger

Faster Things - A time trial bike

My first road bike was a Jamis Ventura Race. It's a great bike and two years later I still race on it. I would like the option of a time trial bike though. I have yet to compete on one and I'm interested in how much of a performance difference it will make.

The Xenith 2 was released last year as Jamis tries to solidify itself into the tri and time trial market. It is a gorgeous bike.

I am also looking at some other affordable time trial bikes. Orbea, QR, Blue. Any suggestions? What competes well under $2k?

Things I've learned - Make a list!

When you have to get up at 4am to go to a race your brain is not functioning and you are bound to forget something. After the first year of racing I made a list of everything that I might need at a race and at what point I can pack those things. I just go down this list and put a mark by anything that's packed.

This also allows me to sleep better the night before, without worrying if I forgot something.

As the years go on, I have started to find that there are a lot of things that I REALLY don't need and there are still a few things that I will add to the list. One example is you don't want a wetsuit laying on the seat of your car, so bring a plastic bag.

I also am a Boy Scout, I live by the motto to "Be Prepared" and if it can go wrong it will, so I tend to try and bring extras of EVERYTHING that would prevent me from competing in a race due to equipment failure. Most of the time this stuff just stays in the car, but it's good to know it's there.

I also have created lists for different situations. One situation is when there will be an overnight stay before the triathlon. Here's my list.....

Things to pack the night/day(s) before the race
FOR THE SWIM
2 pairs of goggles
towels - 2 large, Chamois, 1 small
bucket for water to dip feet
extra swim suit
WETSUIT
Body Glide (Or pam)

plastic garbage bags (To put the suit in after the race)

FOR THE BIKE

pump up tire
check to make sure seat is tight
check to make sure aerobars are tight (bring screw)
extra cleats

Rudy Project Syton aero helmet

Rudy Project Zuma helmet (In case something happens to my aero helmet)

Rudy Project Zyon glasses

Bike
bike shoes
3 extra tubes

(Bring repair kit)

tire pump
cycle gloves
lock
bike lights (Rear and front)

rubberbands (To attach shoes to the bike)

cold weather bag (Leg warmers, arm warmers, gloves, hat)

FOR THE RUN
3 pairs of race socks
number belt
extra running shirt
2 pairs of shoes
hat

GENERAL/OTHER/PRE-POST RACE

headlamp (It's dark when you get to most races)

scissors (Never know what you might need to cut)

tape, gaffer tape

Change of clothes - shorts, underwear, socks, shoes, shirt, sandals (For after the race)

extra Honeystinger energy bars/Gels

Honeystinger Honeystinger Bars

extra bananas
GPS - Forerunner
GPS - Ique
Heart Rate Band (Bring +1)

Orange flag (To mark where your bike is at a big race)

MP3 player
cell phone
rain jacket
sweatshirt
first aid kit
race info
Camera - Both cameras, extra batteries, cards, both lenses
video camera
Sharpie
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
Charge IPOD
Charge GPS
Pack gear into bag
5 water bottles. 2 with gatorade, 1 gallon of water
Two water bottles with Gatorade
Put in fridge

Change wedding ring (I bought a cheap ring that I am not worried about coming off my finger during the middle of a race or other excercise)

DAY OF (SET OUT NIGHT BEFORE)
tri shorts
tri jersey
Put on Sunscreen, lip balm

Eat powerbar/cereal (Up to one hour before)

Banana
go to bathroom
get bottles out of fridge
grab garmin
cell phone
emergency cash/wallet, license, USAT license, credit card
Sweat pants

Leave at 5:20am (I always set the time, so I don't have to think about it)

Hope this helps!

Things on my XMas Tri Wish List - Bike Trainer

I know, I'm in Florida, you can ride here all the time... Even though it may be a warm 40 in the winter, compared to -32 up north, that's still way to cold to ride. There are going to be days that I (want) need to get a ride in and it is just too cold or too dark (I really don't trust Florida drivers if I don't have to, and especially in the dark)

I haven't decided which trainer I want, although Steve over at Plan B uses one for his fittings, which he said is relatively cheap, quality and has a power meter.

You might start seeing cheap as a common word in my vocabulary. It is, but I am willing to spend a little extra money if it will make a major difference in quality.

If anyone wants to recommend some bike trainer's that fit into the cheap, power meter, and quality categories. I'm listening!

I heard good things about the CycleOps Fluid"