Triathlon Juice (TRIJUICE) - triathlon news & resource site - Reviews Archives

Book Review: A Life Without Limits: A World Champion's Journey

2012-05-09T12:45:47Z

In 2007, Chrissie Wellington shocked the triathlon world by winning the Ironman World Championships in Hawaii as a newcomer to the sport...

Four-time Ironman world champion Chrissie Wellington shares her life story with American fans in her soon to be released biography A Life Without Limits: A World Champion's Journey published by Hachette Book Group. Her story is not that of your typical Olympic-class athlete. She didn't live for sports growing up. Rather, sports were an outlet for life for Chrissie. And somehow along the way she discovered that sports could propel her life's ambitions and passions farther than she ever imagined.

Ask any average American triathlete the backstory on Wellington, and you will get a remarkably strange tale. Here's the most common version: "Oh, yeah, she mountain biked around Nepal, entered a triathlon and has never lost since." This book finally adds the layers of richness to the story that one would expect for a person who would eventually rewrite possibilities for women in the sport.

Chrissie did not dominate sports in school. She swam, she biked, and she ran, but never all in the same day. She did clearly excel in the pool. In high school, she rose to the top ranks of her local swim team. She even attracted enough notice to be recruited to one of the elite programs. However, joining the group meant leaving her friends on the team. In typical Chrissie fashion, she opted to hang with her mates and leave the elite competition for others.

]]> Passion drove most of her other important choices. She really wanted to make a difference for people living in poverty around the world. After graduating from college, she first worked for a small charity before landing a plum job at the Department for Environment, Food, and Rural Affairs (Defra). She quickly worked her way up the NGO ladder and found herself organizing a major conference on world development and leading negotiations with the Nigerian government. Heady stuff for a young woman just starting out in a promising career.

However, road races, long open water swims, and bike treks continued to beckon her time and passion. And probably most importantly, she began recording surprisingly strong performances for a woman who would just casually enter some very tough endurance events. Strong finishes in local half-marathons started to hint at the promise endurance racing held in store for her. Still, her most memorable athletic events seemed never to involve a timing clock - like completing a 2,000 mile bike ride with friends across Nepal.

The pivotal moment seems to be the Salford Triathlon. At that race, she qualified for the ITU Age Group World Championships in Lausanne. The pride and joy she felt in representing her country leaps from the page. Her performance at the event ultimately convinced her that she could turn professional. Through a web of connections, she ultimately put her professional fate in the hands of fabled (and controversial) triathlon coach Brett Sutton.

Her memoir offers a vivid picture of one of the most successful programs in forging talented athletes into world class competitors. The reader can feel the heat and humidity of Subic Bay as Chrissie and a group of household triathlete names do brutal workouts about as far from the glamorous race locations as they could find.

The book includes some great training advice for burgeoning triathletes. She includes an entire section on how she regularly trained for the long distance events. More importantly, though, the reader walks away with a sense of the passion required to be just that good at anything.

Chrissie may have stepped away from serious racing, but I will bet we'll hear a lot more from her on different topics in the coming years.

The hardcover book A Life Without Limits: A World Champion's Journey from Hachette Book Group is due out in the US on May 15th. You can pre-order your copy at Amazon now.

Author: Paul Tyler

Paul Tyler is the founder of Triessential.com and a contributor here at TRIJUICE. Triessential offers an iPhone application that provides training tips and motivation every day throughout the entire year. Follow Paul on Twitter @triessential
www.triessential.com

A Review of the Sportiiiis Heads-up Display System

2012-03-14T13:36:43Z

It was a sudden affair. The sweet, seductive voice of Siri knocked me off my feet when I first turned on my iPhone 4S. She gave me directions, scheduled appointments. But there was something just a bit cold. Two weeks ago a new box arrived that made me my question my feelings. A Canadian company called 4iiii sent me Sportiiiis unit, a heads-up system designed to attach to your glasses and give active performance feedback.

It's an ingenious system that is remarkably easy to set up. A boom attaches to either stem of your glasses and displays different colored LEDs. I thought it would be hard to connect to the non-standard stem of my Oakley glasses, but it proved to be remarkably easy.

First, I set up the system. I downloaded and installed the software from 4iiis's website. Once the program launched, I attached the device via a USB cable to my Mac. On the screen, I adjusted the target heart rate to match my level 2 or approximately 60% of my max HR for my longer base training program. One press of an on-screen button downloaded my personal information into the boom.

I let the unit charge until the light turned green on the software. The LED lights on the boom also give feedback as they progressively light up as the charge builds.

I strapped on the heart rate monitor that accompanied the device and verified that the two were properly paired. Sportiiiis also allows you to pair the boom with other ANT+ compatible devices - cadence monitors, power meters, etc.

]]> The device will sync with any device that sends ANT+ data to a receiving unit. Currently, GPS watches only receive data, not send when in the record mode. To track running pace, you will need an ANT+ foot pod to get speed while running.

I set out later that week on a long, very hilly ride through the hills of Northern Westchester County in New York. I wasn't sure how visible the LED lights would be in different glaring conditions. I turned the unit on.

If you buy the device, be ready for a little different control logic. Most of the fitness devices on the market have buttons that physically depress to give you the artificial comfort that something has actually happened. In contrast, all functions of the Sportiiiis are controlled through one, touch-sensitive spot on the boom. To turn on, for instance, you touch the button until you hear two beeps, the let go.

I turned on the glasses as I set out for the ride. Then something remarkable happened. A sultry female Australian voice said "Power on." I remembered that the software had volume and frequency settings, but had given it little thought. Suddenly I had another woman along for the ride.

In the harsh daylight of late winter, I could see the LED lights on the boom change color with no problems. The position also allowed me to see the road at the same time. There is no distraction as you receive the feedback.

The audio feedback, though, blew me away. As I started out, the boom told me, "Heart rate below target." Then a few moments later came the sexy voice that said, "Heart rate 101." This was very windy day. As we hit 35 mph down some hills, I could still hear the Sportiiiis calling out my key numbers.

If I had synced the device with a power meter, I would have been able to tap the side of the boom and have it switch instrumentation.

The audio feedback was remarkable. This is like having a coach in a SAG wagon talk to you on a radio. The numbers would confirm how steep the hill was and then tell me how quickly I had recovered on the other side.

Siri, I'm sorry. I'll still keep you around and take you the more dressy affairs. But Sportiiiiss, you are my true weekend fling. Best yet, the luggage monograms don't have to change.

For more information on the device and how to purchase, go to: www.4iiii.com

Author: Paul Tyler

Paul Tyler is the founder of Triessential.com and a contributor here at TRIJUICE. Triessential offers an iPhone application that provides training tips and motivation every day throughout the entire year. Follow Paul on Twitter @triessential
www.triessential.com

Review of Clif Bar's Upcoming Gary's Panforte Bar

2012-03-12T13:43:27Z

Last week, the CLIF Bar team visited NYC and gave us some pre-release samples of new training snacks to try. At the top of the bag was Gary's Panforte, a 260-calorie "limited edition" bar inspired by bike trips through Italy. It was so good, it didn't stay in its bag long enough for a good photo.

Gary Erickson, the CEO of CLIF is an avid cyclist who takes regular cycling trips through Italy. He has enjoyed not only the spectacular climbs -- one of which is featured on the wrapper -- but the food along the way. On one of these journeys, the locals introduced him to local dessert called panforte. It's made from fruit, nuts and resembles fruitcake. The history books make reference to the food all the way back to the 1200's.

Gary challenged his chefs in Berkeley, California to create a bar that captured the essence of the treat. "Gary's Panforte" will be released later this spring. It's 260 calories and loaded with dates, figs, and almonds.

So how do you test a bar like this? You try it on a cold, long, slow ride through the hilly backroads of Northern Westchester County with two friends. When I passed one bar to Dave, my cycling buddy, he said, "If it comes from CLIF, you know it's good food."

]]> I open the bag about 30 miles into our 55 mile ride. The bar exploded in my mouth with the fresh taste of the fruits and spices - I was suddenly eating a fruitcake somewhere in the Dolomites with the locals. The only thing missing was a warm cup of cappuccino. 40 miles into the ride it even tasted better.

I looked in the bag at the end of the weekend I looked in the bag. The only thing I could find was an empy Panforte wrapper. My recommendation: when these treats hit the shelves for a few months this year, buy them when you see them, because they definitely won't last long on the shelves.

For more information on the release date for the new Gary's Panforte bar from Clif Bar visit www.clifbar.com

Review: Life in the Finis Fast Lane with Swimsense

2012-01-03T21:59:45Z

When it comes to swimming in a triathlon, I'm like the slightly above-average golfer - I'm always looking for a tool that will take a second or two off every lap in the pool. As the weather finally gets colder, I will have more time than usual to focus on my catch and glide in the local YMCA pool. This season will be different. I'll be working with a new coach - one strapped to my wrist: the Finis Swimsense watch. And I bet it will take more than a second or two off my T-time this year!

For those triathletes who have lived in the cave for a year, this watch was probably one of the most innovative core products to hit the market in 2011. In 2012, it was finally time for me to give it a try. The watch is a truly remarkable tool. The internal accelerometers not only keep track of your laps, but also can actually count the type of laps you swim and compute your DPS and pace. I had to try it to really understand its capabilities.

On January 1st, I met Ken, my training buddy at the normal 5:45 a.m. time at the YMCA. I was surprised at the number of people that day who chose not sleep in on the official holiday. I used the watch for the first 45 minutes. Ken used it for the last 45 minutes of the workout.

]]> The screen on the watch itself is extremely intuitive. I didn't even need the manual to figure out how to configure the watch and start it. The watch does require that you set the dimensions of the pool. In our case, we were swimming the short course in 25-yard lanes. I realized very quickly that it is necessary to pause the watch during recovery periods to keep accurate counts of your laps. Both of us found the buttons on the watch easy to use in the pool.

Though you can pull up the history of your workouts, the wealth of information really comes when you upload the data to the Finis website. The site offers a very creative interface that visually depicts the timing, length, pace, and recovery periods for each workout, for each set, and for every lap within each set. I could see how my pace changed within each set and also tell where I took too long to recover.

The information is exceptionally valuable for a self-coached athlete. I'm also guessing that coaches working remotely will find the information very useful to help their athletes improve times. Better yet, the cradle and software worked flawlessly on my MacBook Pro.

Find more information on the Finis Swimsense watch at: www.finisinc.com/swimsense

Book Review: You Too Can be an Ironman!

2011-10-06T12:58:38Z

I had the opportunity to read the book "You Are an Ironman", by Jacques Steinberg, while still on a high after recently completing my first Ironman 70.3 triathlon. The novel interested me because my normal reaction when I am asked if I would consider doing an Ironman is "Are you crazy?!", knowing how much time it takes an average person, like me, to train for a half distance race and watching so many friends who have trained for and completed full Ironman races.

The book chronicles six people who, for various reasons, decide to sign up for the 2009 Ironman Arizona, which a few of my friends also did. As we travel through the various minds and thought processes rationalizing each individual's decision to make the ultimate commitment by paying a $525 registration fee, it is clear that Ironman does not have a "typical" demographic. The participants come from all walks of life: married, single, old, young, physically fit, wanting to get fit, and varying levels of financial success.

I found the book very enjoyable; however it is not a training guide for those who hope to one day complete an Ironman. Training for and completing an Ironman is a personal journey for the average athlete; this was demonstrated by each separate story line throughout the novel. There are mental and physical hurdles along the way, and I discovered many parallels between my own experiences and those in the novel. Meanwhile, I mentally celebrated each milestone and success leading up to the ultimate achievement with the people profiles.

Tracy's story in particular resonated with me. She was a parent of teenagers and also worked full time, so she was balancing training with work and parent duties, as well as fighting her own internal battles. She was a training partner and great support for her friends who were training for Ironman Arizona 2008 but she professed she was not a runner and had her own doubts whether she could finish one herself.

]]> As I read the race day account of Ironman Arizona, I felt like I was at the start of the swim hearing the boom of the cannon and feeling the electricity in the air. The race was quickly in full swing, carrying the reader along, feeling each racers struggle throughout the day to realize his or her potential to reach the finish line and hear the words they longed to hear, "You are an Ironman".

I think it's a great book for anyone, but especially for those people looking for a challenge but are afraid to get off the couch and try. An accomplishment so grand that it's rewarded with the saying "You Are an Ironman" can be attained if you really want it no matter who you are.

Author: Dianne

We had our friend Dianne read the new book from Jacques Steinberg, You Are an Ironman because of her recent triathlon distance upgrade and accomplishment. We picked her because she could relate in a sense. You see last year our friend Dianne got talked into joining several other local friends in upgrading to a new triathlon distance by taking on the Ironman 70.3 Boulder race.

Review: Wattbike, The New Standard for Power-based Cycling?

2011-09-20T13:01:34Z

On a weekday morning, I found myself in a Greenwich Village apartment seated on what could be this decade's secret weapon for indoor cyclists looking to improve power and pedaling efficiency - the wattbike. Officially launched in Great Britain in 2008, the company just began marketing the tool in the U.S. this last year.

After spending an hour with three company representatives and two of their machines, I believe that this product has the potential of defining the standard for all serious indoor cycling training programs. In many ways, the bike reminds me a lot of the Concept 2 indoor rower when it appeared on the market in the early 1980s and revolutionized indoor rowing training.

A number of other companies have impressive power-related cycling products either on the market or about to be launched. All excel in specific aspects, but fall short in others. If you want to train with power, but don't have an unlimited budget you will need to make tradeoffs. This product stands out, in my mind, as the optimal product for coaches, gym owners, or very serious triathletes.

Working over a number of years in close partnership with British Cycling, the founders of Wattbike now offer a product that separates itself from the competition on a number of dimensions:

• Factory-calibrated power - If you own the bike individually, you will never have to zero out your power. This may seem like a subtle nuance, but it is extremely important when you care about the accuracy of your results. In a team or gym setting, this means that you can truly compare your output to your teammate in a training or indoor race setting.

• Rich power data - Besides the base power output readings, the device also provides a very interesting graph of how smoothly you pedal. A figure eight pattern means you're pedaling in squares. A "sausage" pattern indicates round, smooth strokes like a pro. I found the instantaneous feedback on just a 10-minute ride extremely telling about my own performance.

]]>

• Easy adjustments for a variety of body types - Ironically enough, a number of former rowers have been involved in the project as well. As a result, the bike adjusts to accommodate everyone from a petite rider to a 6' 10" inch heavyweight rower.

• Durable construction - This simply feel like a well-built machine. Too many times, we spend money on good gear only to have it break 3 months into our training program. These machines felt like they will perform well with even in a gym environment.

• Price-competitive with other similar products on the market - Unfortunately, if you want to train with power in any manner, the equipment and installation will run at least $2,000-$4,000. This bike I'm told will sell for close to $3,000, which is very price competitive with similar products on the market.

• Feels like you are riding a bike - There's no way to properly describe this, except to say that the machine feels the closest to riding a bike in a stationary environment I have ever experienced. Short of training on the rollers, the machine simulates road feel better than any machine I have tried.

Like all products on the market, there are limitation with this machine as well. Software is the biggest weakness right now. The system only runs on a PC and does not offer course simulations that many people have grown used on other indoor systems. To learn more read the press release or go to www.wattbike.com/us/wattbike for more information and to find a dealer near you.

The Minimalist Shoe Fits: Altra Instinct Review

2011-09-16T15:04:26Z

About three weeks ago, the box with new shoes arrived from Altra. The minute I opened it, I knew that runners were firmly at the helm of this company. To capture a slice of the growing minimalist running movement, many companies have simply taken their existing shoes, cut the heels off, and given them a new name. Yes, the shoes are important, but only to the extent that they support a different running form. Unlike a lot of their competitors, the folks at Altra truly get it.

Follow up to Intro: Putting Altra Running Minimal Shoes to the Test

The inside cover of the box contains a wealth of information - that starts with proper running technique. The materials immediately cover five critical topics: posture, arm swing, foot placement, and cadence. Only then does the company explain how to slowly make the transition from regular running shoes to this new design. The shoes also come with two different footbeds to assist in the transition. The "Support" footbeds resembles a more traditional one found in mainstream running shoes. The second pair is labeled as "Strengthen" footbeds that have very little cushion. These are not referenced in the literature, but I assumed they are provided to assist in the transition. I started with these.

As I mentioned in an earlier post, I am a minimalist shoe convert. I started with Newtons several years and transitioned to Vibram Five Fingers about 18 months ago. Altra has a model very similar to Five Fingers, but I did not try them. I have been looking for a more conventional pair of minimalist shoes for different occasions. Now I had a chance to try one.

First, the people at Altra designed a last perfect for my foot. See the pictures. The toe box is exceptionally wide. This design give your toes the opportunity to spread out and develop muscular strength that regular shoes discourage. It also promises to end the loss of toenails that so many runners have regrettably come to accept as a price of the sport.

]]> I tried the shoes at first on a treadmill. This was a week away from my last half Ironman, so I really was in a taper mode. I find the best way for me to taper is to do shorter, much more intense workouts. For three straight days, I did three, one mile-intervals at a 6:15 pace with the shoes. No problems. Vibrams don't perform well, in contrast, on the TM. The heat from the belt typically gets too intense for me to run in those shoes after a mile. The Altra shoes allowed me to maintain the right form on the machine, but the extra insulation kept the heat out.

Three days after the race, I took the shoes out for a "recovery" run on a road with many rocks. Again, the shoe actually felt plush on my feet after a 13.1 mile run on a very hill race course. I ran over small rocks and pebbles with absolute ease.

Finally, these are very good, all-purpose shoes. My wife refuses to be seen in public with me with in my Vibrams. I can wear these minimalist shoes and no one notices. I wore the shoes in Greenwich Village yesterday. They were comfortable on the street and worked well when I used them to try out an exercise bike. If you want to try minimalist shoes, but still want some cushioning, these are a great choice.

You can learn more about the Altra Instinct minimalist running shoes at: www.altrazerodrop.com

TWL! : NUUN Lemon Tea Electrolyte Sports Drink Tabs

2011-09-01T16:14:05Z

Here is another product we have unsolicitedly been looking at this summer that fits perfectly in our TWL! series of posts. Here is some quick feedback on the new NUUN Lemon Tea Electrolyte Sports Drink Tabs.

I'm not sure about you, but after a while I got sick and tired of the acidic Orange and Lemon-Lime sports drink flavors offered at races or available for training. Several years ago it was plain and simple, I wasn't a real fan of making my own sports drink from a powder because of taste and the fact that I had to make sure I measured the ingredients properly. That changed when a manufacture came out with a new flavor that didn't seem like it was going to be acidic at all. The flavor was Sun Tea and of course it came in powder form. I was hooked on the new flavor after a few tries for my training and racing electrolyte drink, what a relief, no more Orange or Lemon-Lime.

Fast forward a year or two... Marketing at this company didn't seem to give this product any love, thus probably the reason why they stopped making it. Since then I have struggled to find a pre-made drink or powder to support my nutritional racing and training requirements.

]]> Fast forward another year to 2011 when NUUN introduced new Electrolyte Sports Drink Tabs flavors. One of them caught my eye, the new Lemon Tea flavor tablets. Could it be, did I find a new replacement for my Sun Tea mix? I was aware of NUUN but never really tried out their products besides testing them at race expos.

A couple of months ago my friend told me one of our local triathlon stores was carrying the new NUUN Lemon Tea flavor. I got my hand on some and tried it out on some bike rides, YUM! It was like finding gold. This time no powders, just tablets for my electrolyte drink mix. It's not as tricky as powder but it does require some precision when making your drink. You really need to follow the mix instructions, because too much water and not enough tabs will barely flavor your water. Note, if you use to much of the tablets, say 2 full tablets instead of 1 1/2 for the amount of water, your drink will taste like crap, been there, done that, so don't do it!

Yes, it's not the exact same product, but it's a base for my drinks now. What's cool about this product is the light (just like iced tea), non-acidic taste. It tastes great cold or even warm. There's no powder or measuring scoops to deal with, and it is really easy to transport around. Unlike the other product, this one has caffeine which is a plus. The one strange thing I'm not totally used to is the pressure build up from the lightly carbonated tablets. I always have to remember to open the spout to let the drink breathe, if not it's a little bit of a mess. If you are sick and tired of the same old acidic flavors, you should try this out, you might be surprised. This is one product I'll continue to use and test at races.

Just so you know, I sometimes mix the NUUN Lemon Tea drink with Carbo-Pro and the taste is unaffected.

To learn more about NUUN Electrolyte Spots Drink Tabs visit: www.nuun.com/what_is_nuun/products/

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- TWL! : Skin Strong SLATHER

Intro: Putting Altra Running Minimal Shoes to the Test

2011-09-01T13:22:21Z

The box arrived two days ago. Inside, was a new pair of one of the latest minimalist shoes to hit the market, the Instinct running shoes from Altra. What, another pair of minimalist shoes? Do we really need another? From the minute I opened the box, it was clear that these shoes are very different from those marketed by the larger companies. The packaging itself shouts out that a group of runners designed these from the ground up. Better yet, the shoe fit my foot like a glove when I slipped the right one on.

In full disclosure, I am a true minimalist shoe convert. When I restarted running about 7 years ago, I followed conventional wisdom and began buying stability shoes to "protect" my flat feet. As the injuries started to mount, I kept ratcheting up the amount of "stability" that shoes would provide. Ironically, the more stability I added, the more frequently I founded myself nursing tender muscles. A long bout of plantar fasciitis pushed me into Newton Shoes and now finally Vibram Five Fingers. Along the way, I rebuilt my running form and have raced for 2 years with minimal problems.

I get a lot of questions about these shoes from people who know I run with them. The first question is usually around how to get used to them. Altra addresses this from the first moment you open the box. Underneath the lid are clear instructions about proper running, how to make the transition, and what makes these shoes unique.

]]> The shoes feel great for me. Altra Running crafted an unusually wide and loose toe box. The spacing will allow your toes to spread and get stronger. I have a very wide forefoot now and the shoe fits perfectly. Though I really like my Vibrams, I have been looking for a shoe that runs comfortably on crushed stone surfaces, offers more insulation when the road is very cold, and better ventilation when it's very hot. Over the next two weeks, I will try these shoes and give you a full report.

TWL! : Skin Strong SLATHER

2011-08-19T13:46:01Z

This is the first post in our new TWL! series of post here on TRIJUICE. TWL! = Thing We Like! It comes from wanting to share the news with you, our readers, about something we are trying out, that we like, would recommend looking at and will continue to test out. What it won't be is an in-depth review of a product.

I recently had the chance to meet the great folks behind Skin Strong at the Ironman 70.3 Boulder race expo. They were showing of their two products, SLIK and SLATHER. Up to this point I was aware of their products but never had seen them up-close or tried them. The prevention of any form of chafing is key to a comfortable and enjoyable race.

I was in Boulder as a spectator for various friends from Minnesota out racing. How does this relate if I wasn't racing / wearing bike shorts, just keep on reading...

I knew it was going to be a hot day waiting around and cheering, so I wanted to be comfortable and cool at the same time. Days before the race I had bought some cool new underwear for optimal ventilation and breathability. At 4:15 AM, they felt fine going on from what I remember. The day started off nice and cool but soon warmed up, eventually hitting the mid 90's during the race. I did the one thing that I normally wouldn't do as an athlete; test something new out on race day. Once the race was on, I was all over the race venue, walking, running, biking, sitting while sweating my you know what off wearing my new, un-tested underwear. Let's just say that looks and marketing can be deceiving (underwear manufacture), because they didn't mention anything about the flat seems not being smooth enough or causing chafing while being active in hot conditions. The combined heat, sweat and friction from the seams with the skin contact was not a good mix on my 9 hour day. You know you have something when the water bites as it comes in contact with your affected skin. OUCH!

SLATHER: Prevention of chafing, friction, and hot spots in an ultra-rich formula. Slather was created for the special needs of cyclists to prevent chafing and tearing in the sensitive saddle area (chamois cream). The subtle cooling effect makes long rides more comfortable. Soothe tired skin after a hard work out.

]]> We had dinner plans with some friends to celebrate, which meant some walking was going to occur. I remember reading something on SLATHER about using it after your workout on your skin. I though about testing it out. When I first opened the canister, it looked liked vanilla frosting. It had a very mild fragrance, kind of minty. The texture was smooth and goopy, unlike another product I use. I have done several Ironman races, so I know a little bit about chafing and how long it can last. So what the heck, I tried SLATHER out on my post Ironman 70.3 Boulder cheering related chafing, WOW! It wasn't too greasy and it had a mild soothing effect when applied. All I can say it that I was amazed, because in less than an hour the discomfort was gone. The next day I had no problem at all; I just applied a little bit just in case, for our 15 hour drive home. I have never have had something work that fast or have the same product do two things. I Love it, it worked great! I will continue to test this out for the prevention and post recovery of chafing related issues...

To learn more about SLATHER from Skin Strong visit: www.skinstrong.com

Making the Swim Matter - Swim Workouts for Triathletes Review

2011-06-17T18:46:57Z

How many triathletes look at the swim as just a giant obstacle course before the real race begins? I even put myself in that camp at times. Unlike running or biking, hours spent in the pool do not necessarily translate into lower times in the water. Gale Bernhardt & Nick Hansen offer a good solution to that problem through the release of the second edition of Swim Workouts for Triathletes. The book links training objectives with workouts in the water that will drive improved performance at your "A" race this season.

Straight off the shelf, the book met two key needs for me. First, I really like to mix and match my training schedule around work demands and specific race objectives. Almost all triathlon plans include good swim plans, but they are often hard to separate from the rest of the program. When I have purchased books focused only on swimming, the workouts usually are geared to members of swim teams, not endurance-focused triathletes. Bernhardt and Hansen have given me workouts that are perfect for triathlon training in a structure that allows me to match them with my race goals.

Second, I really don't want to feel like a monk copying by hand every workout the night before I swim and saving the paper in a sandwich bag. I frequently get to the pool and realize I either copied the wrong workout or I forget to annotate all the abbreviations. The physical layout of Swim Workouts for Triathletes with waterproof pages and a built-in stand makes it exceptionally easy to take straight to the pool.

No review of a training book, though is complete without a true field test. Ken, my training partner and I followed the Olympic/Half Triathlon training plan for three week in the second version. Miriam Weiskind has used the first version extensively on her way to several podium finishes already this year. The three of us sat down this week and talked about the book. Here's the discussion:

Paul: You took third place in your age group this spring at Lavaman in Hawaii. How did the first edition help you improve your swim this year?

Miriam: As part of my early season prep work, I spent a great deal of time in the pool strengthening my swim. Swim Workouts in a Binder was a great tool in allowing me to pick the perfect workout whether it being an endurance or speed workout. It also does a fantastic job of offering two different volume options depending upon what distance race you are training for.

]]> Paul: Ken, we just did one of the Endurance Zone 2 workouts this morning. I still feel the buzz. I liked having one longer and one shorter version of the same workout on a page. That way, we both could focus on the same goal, but roughly end at the same time. What do think so far about the program?

Ken: Hours of random drills with pool toys don't lead to faster times, in fact training like this actually regressed my swim times. The book provides structure to my workouts by adding in a few drills with a higher volume of fast drills, which will lead to faster race times. Also, I like the variety of distances to suit my time available. Rarely was I pushing myself hard enough or swimming fast enough on my own. As you say Paul, unless there's no buzz in the shoulders, it's a wasted workout and that's what I was doing.

So, in a nutshell, this is a great tool for any triathlete looking to drop time on the swim. I am still trying to figure out how get the pages to dry, but I'm sure I find the solution. Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance by Gale Bernhardt and Nick Hansen published by VeloPress is available is bookstores now.

Author: Paul Tyler

Paul Tyler is the founder of Triessential.com and a contributor here at TRIJUICE. Triessential offers an iPhone application that provides training tips and motivation every day throughout the entire year.
www.triessential.com

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Zipp Firecrest 808 Test Ride and Review

2011-06-01T19:56:21Z

"The brick of pain will start at 8:30 a.m." the email said. Triathlon training session is officially in session with my buddies now that the monsoon season seems to have passed. In these show-no-mercy-sessions, weaknesses stand out like a sore thumb. Bruce and Andy always end up dusting me on the bike. But then it's usually my turn on the run. Today would be different. I had a secret weapon. My Cervelo PC2 now had the latest and greatest Zipp Firecrest 808's on both wheels - courtesy of a demo program out of Target Training in Greenwich, Connecticut.

Target Training partnered with the local Zipp representative to host a Zipp Wheel Night at their training facilities in Greenwich, Connecticut. That night I learned why so many people have raved about the latest Firecrest series of wheels. The industry-leading wheel company took another leap ahead of the competition by, among other changes, widening the width of the wheel. The subtle change in airflow actually increases the stability of the wheels the faster you go. The Target Training agreed to loan a pair of the Zipp wheels to test on the Saturday morning ride.

I brought my Cervelo in Friday to swap wheels. Like a lot of other people, I only went halfway when I invested in my tri-bike. I bought an aero helmet, but I never purchased race wheels. For three years, I have ridden the stock Shimano 500s through sprint, Olympic, half-triathlon, and Ironman distances. Every time I hear that dreaded whir behind me on these races, I know that I'm about to get passed by someone with better wheels. Saturday morning I would be in that enviable position.

]]> I did a 30 minute warm-up with my main biking pal. When we hit a straight stretch of road I put my head down. When I hit the point where the air resistance usually stops, I just kept going faster. Suddenly, it felt like the wheels locked in like a train on tracks and I found myself going well over 30 mph. I slowed down and actually had to wait for my exceptionally strong biking buddy to catch up.

When I rode to my neighbor's house to start our brick, the Zipp wheels had all the bling I hoped with the 81 mm rim depth. Everyone noticed. The first half of the ride, it was great. I actually led the pack a couple of times. By the back half, the human half of the equation started to bonk, but the ride was exceptionally enjoyable. I easily exceeded 40 mph several times on the course we use.

Unfortunately, I had to return the wheels that afternoon. Jeff Sparling, Marketing Manager for Target Training talked to me about the basics of race wheels while I waited for my old wheels to be mounted. Can I use the wheels for everyday use? "You can, but I wouldn't recommend it," he said. "I tell people to use their stock wheels for everyday training. Even a loose towel that falls into the wheel while on the trainer can cause damage."

If money were no object, how should I decide what wheels to get? "It depends on the races you're competing in. Generally, the sprints and Olympics have lots of turns. You'd want anything up to the 404s. For longer courses with straight legs, you can go bigger."
I mentioned to him that I once I started, the straight momentum was incredible. Turning, though, required some practice. "Ideally, you'd have a 404 up front and an 808 in back," Sparling said.

One day I will. For those of you interested in learning more about Zipp wheels and their technology go to: www.zipp.com. If you are ever in the Greenwich, Connecticut area don't forget to check out Target Training for all your fitness and endurance needs.

Product Review: Swimsense vs. Pool-Mate Pro

2011-03-31T13:20:52Z

Biking and Running gear and gadgets for training in the sport of triathlon have advanced significantly compared to products in the swimming arena. That changed over the last year with some new and innovative training gadgets being released for swim training. Triathletes can now track and monitor even more stats during their triathlon training with new products from Swimovate and Finis.

Both the Pool-Mate Pro and the Swimsense Performance Monitor capture critical performance data during your swim workouts. Both products strap onto your wrist like a watch and use various technologies to monitor your swim workouts in the pool. After your workout you can download the data onto your computer and analyze your performance data, including laps, strokes, speed and various other indicators.

Here is an article reference if you have been thinking of adding one of the above products to you collection of training tools. Ray over at DC Rainmaker did some very extensive analysis and comparison on the Finis Swimsense Performance Monitor and the Swimovate Pool-Mate Pro swim training products. Check out what he has to say...

The two watches aim to solidify themselves in the still young market of swim technology, in particular though the area of recording devices. Over the past 3 months I've had a chance to swim workout after workout with both watches - in some cases wearing both watches at once. In doing so I've become very familiar with the intricacies of each device, its software, and their platforms in general. In doing so I've put together a pretty comprehensive comparison of the two and how they line up in virtually every category applicable.

]]> Here is a quick comparison chart of the major features he put together to visualize the products side-by-side.

The primary goal of purchasing either of these devices is to be able to collect data. After all, if you didn't want to collect data, then a cheap watch from a department store would do just fine. So what does each watch gather?

He does an awesome job covering in-depth the following product features and functions:
• Basic use in the water (usability)
• Accuracy (Distance/Laps/Lengths)
• Display Quality/Readability in the water
• Battery Life
• Data Gathering
• Charging/Data Download Dock/Cradle
• Software (vendor/3rd party)

Click the link below to read the full product review from Ray at DC Rainmaker and see why he states this in summary:

"This is one of the very few cases around these parts where I can't say there's an absolute clear winner."

- The Swim Watch Battle: FINIS Swimsense vs. Swimovate Pool-Mate Pro

Rudy Project's Best Bang for Your Buck Review

2011-03-22T18:10:25Z

Almost two years ago, as I was riding through in Brooklyn's Prospect Park, I found $150 on the ground. My coach told me it would be best to leave it on the ground. I on the other hand refused to leave the Rudy Project Maskeryna I had just stumbled upon in the park for some other schmo to find. Despite feeling guilty having found something so awesome, I gave a solid effort for a month to find the rightful owner and as fate would have it, after posting a found poster and all... I became their new owner.

When I started riding more and more, I began to develop bloodshot and wind burnt eyes from hours of riding. After a bit of research (and asking my father who just so happens to be an optometrist) I discovered that the sunglasses I got at a gas station happened to be the culprit behind my discomfort. I hopped on over my local triathlon store and met my first pair of Rudy Project sunglasses. Soon thereafter I found my second pair in the park and after a tragic accident I was forced to upgrade to a third pair which would serve as my cycling frame. Most recently, I purchased one of Rudy Project's newest frames, the Ability.

The Ability is one of their most versatile women's frames to date. A wraparound frame, with an adjustable nosepiece, interchangeable lenses and is designed specifically for women. It retails for $174.99 or you can pick up their Performance Kit that includes the frame plus three interchangeable lenses for $249.99. Personally, I didn't love the price tag for the single frame with lens, but I learned to really love my 2011 USAT membership that came with a 25% off discount with Rudy Project.

]]> Upon my new sunglasses arrival, I had been nervous over spending so much money on a pair of sunglasses that stood a pretty good chance of taking a pretty good beating as I began training for my first Ironman. A few factors that left me at ease while investing in Rudy Project as a brand were all of the things they offered me to ensure I would love my new frames. Rudy Project offers a lifetime warranty on all lenses (we all know that they get scratched while we leave them in the sand while doing open water swims at the beach/lake), they offer a 3-yr warranty on all frames (should they get run over during a race, Rudy Project will replace them for you) and a 90-day money-back guarantee. Try them out, if you don't like them, send them back free of charge. I was determined to give these sunglasses a run for their money.

I won't lie, it took me a few days to figure out how to change out my lenses. Thankfully, the customer service was both amused and helpful and I soon discovered I could switch out my lenses faster than I can swap out my shoes in T2. I took advantage of the USAT discount and got the 3-for-1 deal (Performance Kit). Why would I need three different lenses? My new sunglasses came with a lenses perfect for riding in the dark (clear), one perfect for riding in somewhat cloudy weather (the pink) and a lenses perfect for bright sunny days (the multilaser red). What I love first and foremost about this frame, was how lightweight they felt and how I could adjust the nosepiece while riding to ensure my eyes didn't get too much exposure to the wind. They fit snugly around my face and on the run they hardly bounced at all because of their anti-slip nosepiece. We have been through 500 miles so far and still counting.

Would I recommend this frame to my teammates? You bet... even if they are men who happen to like pink. You can't beat the amazing discount with your USAT membership, a stylish pair of sunglasses and a lifetime of TLC from Rudy Project... it has to be one of their best bangs for your buck. We will see how they do in Kona on April 1st as I kick-off my season at Lavaman...

To check out Rudy Project's Ablity and other great deals, dig out your USAT number and credit card then click here.

Author: Miriam

Miriam is a a contributor for TriEssential.com who lives in Brooklyn. While I may be no expert on perfect form, cadence or planning a seamless workout week, I AM an expert when it comes to the application of lube, snaycks, swag, understanding the difference between pretty, not-so-functional and not-so-pretty, very, very functional gear and how to achieve the best experiences while racing. I've been running for over twenty years and started doing triathlons five years ago with Team in Training.
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Weekend of Fun at the Rev3 Costa Rica Triathlon

2011-03-08T01:30:00Z

I had the chance to travel to Costa Rica a couple of weeks ago to work, report and participate in the inaugural Rev3 Costa Rica Triathlon weekend. The event took place in the Guanacaste province of Costa Rica, on the Northwest coast. The inaugural triathlon festivities included a KidsRev race and SprintRev and OlympicRev races on Saturday. On Sunday the Professional OlympicRev race took place as well as the premier event, the HalfRev.

Revolution3's decision to put on a triathlon event in Costa Rica had been in the works for well over a year, before the announcement was made back in May of 2010 to stage a race there. The mid-winter event in the Tropical, Central American country of Costa Rica in February couldn't have been a better decision. What triathlete wouldn't want to escape the winter misery while relaxing and racing in paradise. "Pura Vida!" (The most commonly used phrase in Costa Rica literally means "Pure life", but the saying goes beyond its simple translation: it's a way of life. Contextually, then, it symbolizes the idea of simply enjoying life and being happy.)

I caught a glimpse of the region flying into Liberia International Airport, rugged, hilly and remote with awesome looking beaches. Upon stepping out of the plane and onto the tarmac I experienced the other thing the country has to offer, HEAT! (New and modern airport terminal was under construction) The event is staged on Playa Conchal, in the Reserva Conchal community/resort which is roughly and hour drive from the airport. I did not stay at the host hotel; instead I was taking care of clients about 10 minutes away at the Flamingo Beach Resort & Spa who traveled to Costa Rica for the event with Endurance Sport Travel.

The race expo and registration was held on Friday, as well as the bike drop off for the SprintRev and OlympicRev races, a nice little feature due to the parking and logistics for athletes on race morning. The HalfRev also features a bike drop off on Saturday. It was great to see many Ticos (slang for native Costa Rican's) in and around the area on Friday and throughout the weekend. There was one bus that came in from the Capitol city of San Jose, about 5 hours away that brought many athletes and bikes.

I had the opportunity to participate in the SprintRev race on Saturday, which pretty much covered the course for all of the races with the exception of a separate out-and-back for the HalRev.

Swim: The cove for Playa Conchal was pristine with a calm surf. The water temperature was perfect, no need for a wetsuit here. You could use one if you wanted/needed to but you would not be eligible for prizes. Some people, including many Pro's used swim skins. The water was pretty clear with many buoys on the course. The SprintRev consisted of one loop, while the OlymicRev was two, which included an exit out of the water for starting the second loop. The HalfRev was two loops as well, but with an additional buoy in the mix. The white sand beach had plenty of room for spectators. As is the case with many other races in US, sometimes the distance on the swim is a bit off which was the case here, but for many this wasn't their A race of the year anyways. It was very cool to have the Rev3 arch to sight for the swim out. It was a short run into transition.

]]> Bike: Two things were on the mind of most athletes for the bike, the hilly 4km out of T1 and back to T2 (suggest a 25 or 27 cassette on the rear) and then the open course to vehicle traffic. Rev3 did a great job, selecting Unlimited Productions to help stage the race and hiring a small contingency of local officials to help control the race day vehicles on the road. While a minor inconvenience to local residents, traffic on the roads was pretty calm with the exceptions of a few things here and there, but with no major incidents.

You didn't get much time to catch your breath after existing T1 because shortly after a small rough patch you started climbing on a challenging 4km route to the exit of the resort and onto the road. (4km hilly challenge video clip) The little stretch reminded me of a bit of what I experienced at Ironman Switzerland. Once you were out of the complex, it was great riding through the Costa Rican countryside on nice smooth roads, mostly flat with some a couple of minor climbs. The SprintRev was one loop while the OlympicRev was two loops. The HalfRev was a three loop course with an added out and back arm added to the existing course. We had some wind on the course, which was a crosswind on the initial stretch before it became a nice tailwind. It wasn't long before it became a headwind and crosswind to deal with again. The bike leg drew many locals out of their house to watch and cheer. Conservation is key when returning to T2 as you still need to deal with the 4km hilly challenge back to transition, you need to climb and then negotiate some steep descents.

Run: It seems that it doesn't take long for the sun to warm things up in paradise. A challenging mix of off-road and road running in the heat greeted athletes. You have a bit of everything on the unique run course which featured a covered trail, running on the beach, an uphill portion of paved road leading out of the tiny village of Brasilito before entering the resort complex for more hills on the way to a downhill finish. The OlympicRev and HalfRev had multiple loops which included a run segment through the golf course, before starting the loop again. For most athletes, running on the beach with the beautiful scenery was great, especially knowing it was cold back home.

Aid Stations: Again, something unique for those that have never done a destination triathlon or any other race in Latin America greeted them at the aid stations. Water was not served in cups it was served in cylindrical plastic bags that you could carry with you and use when you needed to. Gatorade was served in cups and in plastic bags on Sunday during the HalfRev. (See picture above, Kate Major with the plastic water bags or this video clip)

Summary: I've officially joined the Rev3 Triathlon Revolution and can't wait to check out one of their races in North America. The inaugural Rev3 Costa Rica Triathlon event in the middle of winter in paradise was a challenging success for me, many athletes, Revolution3 and Costa Rica! It was a HOT and challenging race and would recommend it to anyone thinking about it or looking for a destination race to do. It's a great way to get out and do some outdoor training if it's not your "A" race. It's situated in a great location, with many things to do before or after the race that will definitely give you a taste of what Costa Rica has to offer.

The pre and post race festivities while relaxing on the beach over shadow any issues anyone might have encountered, including spectators. I truly believe Rev3 learned and few things while putting on this inaugural event and will take care of those things before next year's race. As for safety, never once did we feel unsafe or have an issue.

It was GREAT to see the Tico's out racing, including the little kids that kicked off the event early Saturday morning, most of them with local team tri-suits. It was good to see local native triathlete Leonardo Chacón from Liberia win the Pro OlympicRev race. Many of the local athletes I had a chance to talk to truly enjoyed the event. They are glad Revolution3 came to town and can't wait for next year. Check out some of our post race videos from the race on the TRIJUICE YouTube Channel

Tourism: Athletes can decide to relax on the calm beaches, head down to Tamarindo or Playa Grande for some surfing or check out the many other things the country has to offer, including visiting the Arenal Volcano area and its many activities, like Zipline/Canopy tours and walks through the rain forest.

Thanks to Charlie, Krista, Eric and Jill from Revolution3 for helping me bring you this race review. Thanks also goes out to Ken Glah and Ty at Endurance Sport Travel for getting me there.

Related Posts:
• Costa Rica Native Chacón Wins Inaugural Rev3 Triathlon
• Rev3 Embarks on International Triathlon Event
• Rev3 goes International with New Event in Costa Rica