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