Big Kahuna Portable Shower

Need to give a shout-out to the guys at Big Kahuna.  If you’re like me, every time you hear Big Kahuna this image comes to mind:

However, I am not talking about Big Kahuna Burger, but instead Big Kahuna Portable Shower. 
I’ve had this shower for about three to four years and love it.  I use it to shower after races as well as to clean my mountain bike (CX bike) after muddy races.  It’s simple and affordable.  The reason I’m giving a shout-out to them is because of their customer service.  When my handle broke, I emailed them and without question they not only fixed the handle but updated the pump, wiring etc.  All it cost me was shipping to their store. 

Here is a vide of it in action:

Ironman World Championship Equipment

Every year, Lava Magazine puts together a list of equipment triathletes use at the Ironman World Championship in Kona.    Below are the results, compared with 2011 results (format: 2012/2011/2010)

Bikes

Cervelo: 483/488/468
Trek: 211/185/108
Specialized: 170/122/113
Felt: 115/124/96
Cannondale: 86/79/72
Scott: 85/96/98

Cervelo remains king, although both Trek and Specialized made big jumps.  I’m not sure what caused Trek to jump so much.  I don’t remember any significant changes to their product line.  I do believe they have a new Speed Concept coming out, but I don’t think it’s released yet.  Specialized came out with the new Shiv models, which are very popular.

Wheels

Zipp: 2041/1907/1910
Hed: 248/267/255
Mavic: 154/146/164
Bontrager:  133/128/118
Reynolds:  126/108/86
Easton: 94/90/81
ENVE: 100/41/0
Xentis: 81/79/149

Nobody is coming close to Zipp (owned by SRAM).  I am surprised to see Bontrager at the top because the reviews seem to be mixed on them (at least compared to  Zipp, HED, Reynolds). Maybe it’s because Bontrager are stock wheels on Trek bikes.  Enve made a HUGE jump despite being VERY expensive wheels (granted they all are).  I really don’t know much about Xentis other than $$$ (and cool looking).

Saddles

Fizi:k: 507/485/508
ISM (Adamo): 403/328/201
Selle Italia: 245/241/347
Specialized: 215/192/173
Cobb: 149/136/67

ISM is closing the gap on Fizi:k.  I tried the ISM saddles and just couldn’t get comfortable on it.  I ended up switching to a Cobb and that’s worked out great.  Given how popular the Fizi:k saddle is, I want to try it, but it just looks so uncomfortable.

Component Groups

Shimano: 1424/1335/1307
SRAM: 505/475/394
Campy: 55/43/85

Shimano is king, most likely because of Di2 electronic shifting.  I really don’t see the need for Di2 on a regular road bike, but on a tri bike it can make a big difference, especially the ability to shift from flats.  I use SRAM and the R2C shifting which is awesome.  However, I would love to have Di2.  I just don’t want to pay for it.

Running Shoes

Asics: 300/337/464
Saucony: 245/247/198
Newton: 201/187/204
Brooks: 181/143/162
KSwiss: 169/209/167
Nike: 118/100/115

Asics is king for a reason.  Primary reason would be a shoe line for every single size toe on the market.  I use Asics/Kswiss and don’t like to change.  Runners have an intimate relationship with their shoes.  Changing is tough.  However, I do plan on trying Newton’s in 2013 and may check out Saucony’s given their popularity.

Perfecting The Fit

What a gigantic PIA to dial in the fit.  I've been professional fit for aero position on a road bike so need to tweak those measurements to fit a tri bike.  Proving to be more difficult than anticipated.  Main issue is that I have muscle support instead of skeletal support in my arms.  Thus my triceps burn when in the aero.

My New Toy: Garmin 910xt

 

A watch that will do it all: swimming, biking and running. 

Multisport
For triathlons, the watch can be switched to multisport mode, which means I just have to push one button to move from swim to bike to run.  It will even track transition times, although if your checking your transition times during a race you need to reevaluate your priorities. 

Swimming
Does everything the Finis Swimsense does: pace, stroke, SWOLF, distance, etc.  However, the GARMIN takes a step further and will track open water swimming. I’ve used it in a pool with the Swimsense on one wrist and GARMIN on the either.  The data matched.  I haven’t done and open water swim yet, but that’s on the training plan for tomorrow.

“Designed for open water and pool swimming, Forerunner 910XT is water resistant to 50 meters. It’s our first multisport watch to offer extensive swim metrics, including swim distance, efficiency, stroke identification, stroke count and pool lengths.

Forerunner 910XT even captures the path you traveled so you can view it on a map later in Garmin Connect™. Just think how your open water swimming could improve if you could analyze your path and efficiency to this level.” – GARMIN

Biking
The GARMIN does come with a quick connect so I can transfer it from my wrist to my bike with a simple twist.  The 910xt will replace my GARMIN Edge 705.  The Edge was a dedicated bike GPS computer.  There are some features I’ll miss such as the mapping.  When doing 100 mile rides, it’s nice to have turn by turn.  I believe the 910xt has something similar but not as in-depth. 

I haven’t used it with my road bike or power meter yet, but I have taken it mountain biking a couple times. Some people say it shuts off with road vibrations.  I’ve had zero issues on the mountain bike and there was much much more than just vibrations. 

“For advanced training, the 910XT is compatible with ANT+™ sensors, including the optional speed/cadence sensor, heart rate monitor (included with some models) or power meter. It moves easily from wrist to bike with the optional quick release kit, making your transition between sports effortless.” – GARMIN

Running
The running part is nearly perfect. Some people complain that the pace jumps around, but I don’t normally care about my current pace.  I care about my average pace. However, with the last software update, I believe GARMIN has solved the pace issue. 

The watch does use GPS, but I also have a footpod which stabilizes the pace perfectly.  The watch will beep and vibrate when I’m not in the proper training zone, which is extremely helpful, especially swimming. 

“When mere seconds separate the winner from all others, you need a watch that’s accurate and so easy, you don’t have to sweat the details. Forerunner 910XT delivers with advanced features like a vibration alert so you can get a silent nudge when you hit a split or it’s time to take nutrition.” - GARMIN

My New Ugly Shoes

I bought my first pair of K-Swiss shoes today.  This will be my first venture out of ASICS shoes.  I found these at the Fifth Third River Bank Run sports expo today. Every year I try to purchase shoes at this event because you can get them on sale.  These were 30% off. 

Obviously with the lacing system, these shoes are geared toward triathlons.  They are so comfortable.  Kind of ugly, but comfortable.  There are tones of great features as well:

 

• Midsole/Outsole: Guideglide ™ dual-density construction featuring Blade-Light Technology ™ cushioning and side drainage.

• Superfoam ® heel crash pad and footbed.

• Aosta II ® heel outsole and Duraplush ™ forefoot outsole.

• Dynamic TPU arch support and 3D medial posting for enhanced stability.

• Upper: QT2 "quick transition" upper technology for easy- on and - off.

• ion-mask ™ by P2i hydro-phobic nano technology for state-of-the-art water resistance.

• Seamfree ™ technology heat welded seamless upper for total comfort.

They also only weigh 9.5oz.  Obviously I won’t wear these new shoes in tomorrows race, but I am looking forward to putting some miles on these next week. 

Specialized Quality Sucks

I’ve been a long time Specialized customer.  I’ve owned an Epic since 2004, with my current ride being a 2012 Epic.  I’ve weathered a lot of crappy products from Specialized over the years and so far my new Epic is holding well.  I just can’t say that for some of their other products.

Specialized Pumps are God awful. 

In the picture to the right you can see the blue arrow.  This is the bottom of the cylinder on my floor pump.  The circle part below is the gauge.  It is in these four screws that air leaks out.  I’ve tried everything to stop it but nothing works. 

I brought the pump back to where I bought it, Cross Country Cycle, but they wouldn’t warranty it despite it only being a month old.  Another bike shop, Village Bike Shop, had zero issues taking it back despite me not even buying it there.  The new pump leaked as well, but after tightening the screws it wasn’t so bad.  At least not until recently. 

This week it was so bad, it rendered the gauge all but useless.  I have no idea what my pressure is. Thus less than a year, and this pump is garbage.  But it doesn’t end with this pump. 

This new picture is my Specialized shock pump.  This one earned two arrows.  First, you can obviously see the one need completely off of the gauge and floating on the inside.  The other you can’t see which is another needle that is gone.  I’m assuming it’s in the cylinder.  I don’t know. 

This pump is less than a year old, but thankfully I still had my old Performance Bike shock pump, one I had to Dremel to get fit, that still works fine.  It’s a pain to screw on so I bought a Topeak pump, but go figure.  Performance Bike pump better than Specialized. 

These are the most recent issues I’ve had with Specialized, but over the years I’ve had more. 

Specialized gloves fall apart after a month.  Specialized at least acknowledge this and sent me two new pairs late last year.  I’ve worn one and have a whole in the finger so I just started on the second pair.  Once they are done, I’m done with them.

Specialized jersey’s and Socks.  The jerseys are junk.  One wash and I had threads falling out and endless number of snags on itself.  I’ve even tried to wash them solo and they still come out with snags.  I think Specialized knows there jersey’s are junk.  My LBS told me that management fired a bunch of their apparel people a couple of years ago, but I can’t confirm that.  I will say their jersey line is extremely stale.  They use to have updated jersey’s every year, but I haven’t seen anything new in a long time.  As for the socks, they stay together but they put the toe seam right where you don’t want it.  Feels like I have a rock in my shoe.  Castelli is the best sock I’ve had. 

Specialized Epic 2007-2010.  The 2007 Epic line was a train wreck.  This was the first year Specialized dumped Fox and decided to make their own shocks.  I can’t even tell you how many shocks I went through on my 2007.  Thankfully Specialized kept sending new ones, but still annoying.  If I had to guesstimate, I had at least seven shocks put on my Epic.  After my 2007 I purchased the 2009 Epic.  The frame cracked and specialized replaced immediately.  That bike also went through two shocks.  Again, thankfully Specialized stepped up on this and took care of it, however it’s not something we should have to go through.

The other issue is their E100 Fork.  This is about 50/50 when you talk with people.  Some have zero issues, and others, like me, are stuck with a fork that acts like a pogo stick.  I sent it to Specialized in 2010 to get ‘annual maintenance’ but when they sent it back, my LBS had to fix some things they seemed to have overlooked.  I was then told the fork should be serviced every 100 hours at a cost of $150.  Never mind I still had my 2004 Fox Fork that has never seen maintenance, yet works flawlessly. 

Specialized owned up to their disasters and the 2012 line is back with RockShock forks and Fox shocks.  I believe they went back to Fox in 2010 or 2011.  Like I said, so far no issues with the new bike. 

Good things form Specialized:  helmets, bibs (RBX) and shoes.

Specialized Pumps Suck

Pro Transition Tricks

Article: Triathlon

• Bring a 'one-shot' tire inflator and hide it.  The reason she mentions hiding it is to keep it out of the wind.  Triathletes can be very anal when it comes to wind resistant.  

• Rest your helmet and sunglasses on your aerobars.  Seriously, who DOESN'T to this.   Make sure the tail is pointing away from you so you can just flip it on your head.  Grab your sunglasses first so they don't go flying through the transition area.

• Suspend your shoes with rubber bands so you can get a perfect flying mount.  I started using rubber bands a couple years ago.  I finally have the flying mount down and I will still use rubber bands to hold my shoes in place.  It's not so much that it saves you time, but prevents you from losing time and momentum from the 'flying run'.  Also, from personal experience, keep the rubber bands clear of all down tube mounted water bottles.  I had a rubber band snag it before the band broke, sending my water bottle across the road.

• Stash extra nutrition on the bike.  I don't really do this for Sprint triathlons since those are usually 18 miles, but for anything longer there is always extra nutrition in case I need it.  I most particular the last few miles as I prep myself for the run.

 

 

 

 

Guppies Rocket

New disc, new carbon front wheel, new cassette, new chain rings, new chain, new aero extensions and new saddle (Couldn't get the Adamo to fit right and really haven't tried this one out yet).

SRAM Arrogance

Official release information on the long awaited 10-speed grip shift.  The release date is sometime in March, but that is irrelevant.  Why?  Because SRAM has opted to rape their customers.   Here are the prices:

XO grip = $225
XX grip = $295

Compare that to the typical 9-Speed XO grip that sells for a whooping $70.  There is somebody who has the ability to convert the XO 9-speed to 10-speed for roughly $90USA.  He is located in Europe, however I haven't heard any feed back on him.  He does have some YouTube videos showing it in action.  The website is here.

The initial reaction in the mountain bike community over the pricing is not positive.  I doubt SRAM cares.  Maybe five years ago they would have cared, but they have since morphed into the 'Shimano' persona.  I knew they would be expensive, but I didn't think it would be such a gouging.

You can find more info on SRAM's new grip shift here.  Just bring lube.

Get Comfortable In The Aero Position

Summary of article published in October 2011 Triathlete Magazine.

Get a good bike fit

I've had numerous bike fits and still found the need to tweak things to get comfortable.

Assess your weight

The size of your belly could prohibit your ability to get low. To help alleviate this, add spacers to your stem. As you drop to race weight, start to remove those spacers to get lower.

Ease yourself on a trainer

The article recommends a "progressive" drop. This means putting a folded towel over your aerobars. Gradually unfold the towel as you get more comfortable.

If you're new to the aero position, expect your neck and shoulders to be very sore. Even if you get use to it inside, moving outside will result in the same soreness. Takes a few rides to get acclimated to road vibrations and wind resistance.



Start with the "run/walk" method

Break up your ride every four minutes and do a quick one minute run. This will stretch out your back and neck. Continue the pattern and slowly increase your aero time.

This seems like a lot of work. I'd rather just move to the upright position instead of dismounting, removing shoes and running.

Use the terrain as a guide

The article suggests staying in the aero position while climbing, however increase to a high cadence. This will help build core, gluteus, and quadricep strength.

I'm not sure that is something you should do during a race, but I guess that depends on the grade of the hill.

Build core and upper body strength

If these are too weak you will not be able to maintain the aero position.

Posted with Blogsy on IPad

Best Indicator Of Healthy Weight

I recently purchased the Omron Full Body Sensor  to track my weight and body fat. It tracks a bunch of other stuff as well, buy I mainly focus on those two.  There is debate on the accuracy, but the scale is consistent.  This allows me to track changes.  I do weight myself first thing in the morning, but may add a second weight right before I go to bed.  I did ask a question regarding hydration on Beginner Triathlete and received some great responses there as well.  One of the responses included links to articles that actually tested the scales against a Bod Pod analysis (which is considered the most accurate).  Unfortunately my scale wasn't included, buy that's fine.  A link to the articles:

Test #1
Test #2
Test #3 

Below is a graph from Test #2 that summarizes the test.  These numbers are average percent differences when compared to the Bod Pod.  The 'A' and 'N' refer to 'Athlete Mode' and 'Normal Mode'.   The averages are based on nine individuals tested.

The one factor that should be noted is that these averages don't take into account individual differences.  Some athletes were over 10% different while others under 1%.  Below is a quote from Test #2:

"Perhaps the most important aspect in this entire two part series is the one I haven’t mentioned yet: Consistency is more important than accuracy.  Meaning, if your scale consistently measures your fat at a given level and changes as you do things to affect it (increase or decrease) – that’s more important than having a one time scientific measurement that’s accurate.  In an ideal world these electrical impedance scales would be more accurate.  But they simply aren’t across a wide spectrum of individuals.

So what’s my recommendations?  Well, get a scale that you like (be it because of the color of the scale, or its features) – and focus on one of three things: Making the number go up, staying the same, or going down.  Don’t focus on the body fat number itself unless you have something more scientific to baseline it against.  Yes it may be great to boast the single-digit body fat, but the reality is out of a room of really dang looking fit people – only two people fell in that category (interestingly, one was nearly 200 pounds)." - Source

Please read on:

With all that said, I'd like to add another method I read about in Men's Health Magazine (Feb. 2012).  Unfortunately I don't have a link to the article since I only subscribe to paper magazine not online version.  Per Dr. George Blackburn, MD, PhD, associate director of Harvard medical schools division of nutrition, individuals should calculate their waist to hip ratio.  This measurement can help indicate the level of visceral fat, the dangerous belly fat linked to heart disease, diabetes and cancer.  To do this, wrap a tape measure around your waist between your lowest rib and hip bone.  Then wrap the tape around the largest part of your hips, which is usually around the butt.  Divide the waist number by the hip number.  Aim for a number below .9.

Further, the doctor goes on to say you should measure you weight to height ratio as well.  Per the Journal of Clinical Endocrinology & Metabolism, this ratio is better than BMI, waist circumference, or waist to hip ratio for predicting your risk of heart attack, stroke or death from heart disease.  Aim for a waist/height ratio of .05.

Four Triathlon Resolutions You Can Keep

This is from an article on Triathlete.com.  Although I don’t call them resolutions, just things I include in my training, I do believe they are items worth reviewing.

First: Running Better Off The Bike

As triathletes, we all face ‘dead legs’ after the bike.  Although in my case, I believe they are not only dead, but somebody stomped on them multiple times.  But maybe that’s just me.

“The best triathlon runners typically run 5–6 percent slower over a given distance in a triathlon than they do in a running race of the same distance.” – Running vs. Triathlon Running

It should be noted that the 5-6 percent is not a universal standard because each one of us is ‘hardwired’ differently. To help conquer this obstacle, pro triathlete Tim O’Donnell offers the following advice:

“As triathletes, we never run fresh,” says pro triathlete Tim O’Donnell of Boulder, Colo., one of world’s top-ranked long-distance racers. “So we need to learn to how to run fast when tired.”  A longtime swimmer, O’Donnell’s transformation to a triathlete entailed completing all of this runs off of the bike or out of the water. “For long runs, I would spin for 45 to 60 minutes before the run to adapt,” he says. “I would also do my easy runs after hard swim sessions on the treadmill.” – Source

Second: Swimming Stronger

This is something I’ve already started working on.  The problem with swimming is the amount of effort it takes just to get to a pool or lake.  With bike and run you can just open your garage and go.  Swimming requires getting to a pool and then trying to finish a structured workout while sharing a lane.  This is one of the reasons I get to the pool when it opens at 5am.

Here is an excellent article that helps decipher the language of swimming.  If your new to swimming, this article is a must read.

Third: Make More Time To Train

It’s no secret, triathletes get up early.  Putting together a weekly training schedule is so much easier than actually sticking to it.  Life get’s in the way.  The reason many of us get up so early is to minimize how much life get’s in the way.  I don’t have kids so that makes things much easier for me.  However I am married and I love spending time with my wife.  Thus I schedule my training around her, not vice-versa.  One of the many things I love about her is just how supportive and flexible she is.  Again, that makes things so much easier.

“Don’t get hung up on what can’t be done—focus on what you can do,” says Lavelle, who suggests shortening and intensifying workouts on days when you’re really lacking time.” – Source

An article titled “Maximizing Your Workweek Training” has some great ideas to help you do just that.  Briefly, these ideas include:

• Focus on brick training.


• Cut volume increase intensity


• Chose races that fit in your training schedule.


• Keep the build periods short.


• Consistent recovery periods.

Fourth: Save Money

I’ve read in multiple places that triathletes have highest median income of all hobby sports (marathons, cycling, mountain biking, etc.).  I can see why.  Triathlons are expense.  Very expensive. Grossly Expensive.  I cringe thinking about how much I’ve spent on my bike just to gain a slight aero or weight advantage.

Then there are the races.  Ironman branded events are expensive. I’m doing two half-ironman events. The cost of these two events is the same as four sprint distance triathlons or approximately eight mountain bike races.  I also have another expensive hobby: golf.  My wife and I are members at a course and that annual cost is high.  But we love golfing together, so I pay those dues with a smile.  But it does require balance.  I will most likely remove 2-3 races this season to accommodate those new half-iron man events.

The article makes a good point that the sport doesn’t have to be expensive.  I know plenty of people who have clunker bikes, rent wetsuits, swim in baggy shorts.  If you are on a limited budget, I would direct most of my money to the running shoes.  Go to a store that has specialists there to help you fit in your shoes.  My local shop has treadmills and cameras to check form, etc.  They will also take them back if you are not happy. Wonderful people and their advice has always been spot on.  Don’t skimp on the shoes.

There is another article titled: “15 Must-Haves: Essential Beginner Tri Gear” that gives great advice as well.

Swimming Equipment: Drag Chute

I purchased this new drag chute by StrechCordz.  I used it for the first time on Monday and have to say it's very effective.  I purchased the 8" chute and can't imagine the drag the 12" would cause.  I read a lot of reviews and even swim coaches were getting the 8".  The first swim, I didn't think much of it but that was because the tether hadn't full extended.  Once it did it about stopped me in my tracks.  I got through 400 yards but realized my form was compromised by the effort.  I put on some paddles and that helped a lot.  My muscles got a serious workout.  Given how inexpensive it is, definitely a nice training tool to have.

 

Old Man Winter Can't Stop The Run

12 screws per shoe. Perfect grip, just don't forget to put them on outside first. Wouldn't want to walk across my hardwood floors with these. :0

Installing Press-Fit BB In Under 5 Minutes

Quick installation of new BB.

http://www.youtube.com/watch?v=2WFPWIXzLOU

One Step Closer To Selling The Epic

Still looking at the Epic 29er, but I'm getting really tired of Specialized and their proprietary parts. As mentioned before, the BB on my bike is broke and replacing it requires ordering a part that only exists at Specialized or in Europe. Between Specialized and Shimano proprietary parts, it's amazing how many times they try to reinvent the wheel.

I may move to Niner or another brand that uses more universal parts so when something breaks, I don't need to be a globe trotter to find it.

29er

Looking at some Iceman pics, I feel like I was the only person there on a 26in.. The Iceman trail is a great trail for 29ers, but I still don't see the benefit on the regular trails I race on. A 29er is not going to determine if one podiums or not. Even if there is significant benefit, you can't simple buy that kind of speed. It would be nice if you could though.

I was thinking about selling my S-Works Epic for a hard tail, but it appears 29er are the only options. So that got me looking at other 29er options. For the race circuit, a hard tail is ideal or a bike like the Epic that has the brain. Thus the perfect combination is an Epic 29er.

I could sell my S-Works Epic for probable just enough to buy the Epic Expert 29er. Not really sure what I should do.

Simplicity of Mountain Biking

I enjoy the simplicity of mountain biking.  One just get's on the bike and rides.  No worrying about the drag coefficient of my water bottle or my wheels.  Keeping my head low and my eyes up. No real need to concentrate on consistent pedal stroke and body position on the seat.  No worries about the long run after I leave T2.  No worries about tire pressure, at least not to the extent I do with latex tubes.  With my mountain bike, I just get on and ride.

Delays Delays and More Delays

I've had my new Felt B12 for three weeks and have yet to ride it.

First, I bought a bunch of upgrades that I had to wait for: New 3T Aura bars, SRAM R2C shifters, Jagwire cables, new carbon brake levers,  and new seat.

So I play the waiting game.

First I get the new 3T bars, but they are defected, so I have to ship back and wait another four days to get a new set in.  Second, I get the R2C shifters in and one is defective.  So I send them back.  The problem is I sent back the wrong ones, so now I have two rear shifters.  I have to wait for the package to arrive at bike shop and for them to send me back the correct one.  In the meantime, I have to send them the correct one.   I have yet to receive the brake levers.

So tonight, I started put it all together. I figured I'd just change the brakes and one shifter whenever they get here.  Pain in the ass with a Tri bike but I want to ride the damn thing.  The rear brake is behind the chain rings so I have to take them off to put the new housing on.  No biggie.  But putting the chain rings back on, I snapped a chain ring bolt.

I simple set the hex wrench down and went out for a beer.