Swimming in the Tri World

In my previous two posts, I discussed purchasing the right gear when starting or continuing a triathlon career (Running& Biking).  Now, it's time for swimming and nutrition.

For swimming, all you need is goggles, swim caps, wet suit, tri shorts, tri-suit, ad BIBs.  I already talked about tri suits, shorts, and BIBs in my running post so refer to that for further information. 

Goggles

There are goggles that exceed $100 and that is just absurd.  I haven't paid over $20 for any pair of goggles and I will continue that trend.  I have never had an issue with water getting in during a race or training so beyond that, don't spend too much time or money on this.  Go to a local sports store and purchase whatever you feel comfortable with.

To contradict myself, there are goggles with a snorkel attachment that costs $80 (Finis Swimming Snorkel).  Using this item in your training helps you concentrate on your form (proper body roll) and increase your VO2 max level.  Professionals are using the snorkels while they ride and run to increase their lung capacity. 

I didn't decide to purchase this until I got a swim coach, so be cautious, talk to a professional and obtain the proper tutelage to use an item like this as they can help you improve your swim times compared to doing it yourself.

Swim Caps

All races supply these so you may never need to purchase a swim cap (I have over 10 now), but for a good one, TYR sells them for $10.  It protects your hair from chorline, prevents swimmers ear, and creates a better slipstream. 

Wet Suits

The biggest prucahse you are going to make for the swimming portion, but it's worth it.  Wet suits keep you warm in cold water, creates buoyancy, and the rubber surface slips through the water.  Just putting on a wet suit will improve your swim time due to the buoyancy and slipstream effect. 

Wet suits can be expensive.  They range from $150 to $800.  You can even get them tailor made so it perfectly fits your figure.  I can't really speak on the difference in performance compared to another since I have had the same one my entire career ($150).  However, there are plenty of great companies to choose from:

• Orca
• BlueSeventy
• 2XU
• TYR
• Aqua Sphere
• Neosport
• De Soto

Training

Fins for your feet and swim paddles increase your speed and strength in the pool.  To purchase these items, go online or to a local swim store.  Swim paddles for your hands costs $20, if that, and fins costs around $75 (Speedo BIOFUSE Training Fin).  Using these items will decrease your swim time so get out there and train.

Nutrition

Besides getting into a meal-to-meal regiment, I use two items when I race for nourishment and energy:

• Anything made by CLIF Bars
• Amino Vital Endurance Mandarin Orange

These two items have not only saved me from bonking but improved my performance.  I couldn't be happier with these products because I have tried everything.

I hope you have enjoyed this three part piece of getting the gear you need to start triathlon.  Spread this information.  Make comments.  Communicate with fellow triathletes so we all can improve our times and experiences.

Until next time, Don't Get Lazy #dgl

Biking in the Tri World

My previous post covered getting the right gear to start running in the triathlon world.  Whether you have been running for years or getting off your couch, take some of the adivce given, not only by myself, but multiple mediums.  The information is there to help you.

Biking in Triathlons

I will give you a fair warning. This is where the most money will be spent but for good reason.  The bike is the longest portion of EVERY triathlon no matter what distance you are doing.  You will spend the most time on your bike so going with the right gear will help you immensely.  Now, I can't give you every detail since bike technology is vastly changing and there is so much information out there but I would recommend going to a serious bike retailer to help during this process.  Don't go to a mom and pop shop unless you're buying a 1984 Titanium Schwinn (my first road bike...long story short...it didn't workout very well), go with a bike retailer. 

Quick Tangent

I live in central New Jersey and there is a plethora of options for me to choose from but I decide to go with Knapp's Cyclery down in Trenton, NJ.  It is about a 50 minute drive for me (there is a good bike retailer 10 minutes away from me I must add) but the customer service, expertise, and prices make all the difference.  They are specifically a Specialized bike retailer and I couldn't ask for more. 

Specialized construct the best bikes on the planet.  Their bikes win the Tour de France, Ironman World Championships, Xterra World Championships and multiple cycling races.  The company has perfected the balance of comfort and speed with almost miraculous precision.  I will never go with another bike retailer.  They are that good. 

The people at Knapp's make you feel comfortable throughout the entire sale process.  They never push you to make a decision.  They listen to your concerns, budget, and work with you the best way they can.  I have literally saved thousands of dollars by going with them and I will continue to stay with them until I quit the sport.

End Tangent

Back to picking the best bike for you, which is kind of a dumb statement since if you take triathlon seriously, you will need two bikes: road and TT (Time Trial) to get yourself to the next level.  The road bike is like your car that you drive to work everyday to take care of the day-to-day issues where the TT bike (also known as a Triathlon bike) is used to take your clients out to make the big sale. 

In other words, the road bike is what you train with, whether it is on the trainer (See below for more) or riding it on the road, this bike is used to pour sweat and Amino Vital all over in preparation for the big dance.  The TT bike is for race day.  

When you ride your road bike, you rely on your muscles to support you, which over time, drains precious energy and WILL affect your run.  Also, it puts every rider into a terrible aero position costing precious seconds and even minutes on your rides.  Now, companies have created wonderfully advanced aero road bikes but it's still not as good as a TT bike and you have to pay big bucks for it.

A strength the road bike has over the TT bike is it's better in the hills. Some triathletes use their road bikes in hillier courses but in my opinion, it's still faster using the TT bike on race day. I have used the TT bike in France and Wales and it handled very well in the mountains.

The TT bike is almost too good to be true.  The bike is designed for you to get into the best aero position while your body rests on your skeleton instead of your muscles during the duration of the ride (unless you are climbing, at that point, you are using your arms to support you).  Since you are resting on your skeletal structure, you only have to use your legs to propel you forward compared to your arms, abs, back, AND legs while using a road bike.   So, if you haven't picked up on it yet, the TT bike will help you go faster and SAVE energy during a ride.  It's an incredible piece of engineered art.

I would also recommend taking the TT bike out on a training ride once every two weeks so you are comfortable with it on race day.

After reading this, you may not have the money to get two bikes, but I would stronly recommend it for any serious triathlete. 

ACCESSORIES

Bike Trainer:

The perfect tool for the winter!  If you want to stay in shape during the cold and dark days of winter, purchase a trainer.  It is also great for quick interval workouts and catching up on your favorite shows while putting in a serious workout.  I have a Fluid trainer ($300), which is a mechanical trainer.  It's great, no maintenance, and very quick set up. 

My friend Jason has a compu trainer which measures your wattage, cadence, and miles performed during a workout.  This is great if you want to see how you're improving and what you need to work on.  It is a far and superior system if you want to get to the next level but it will cost you ($400-$1300).

However, the machine can do incredible things.  For example, if you have a GPS watch, you can load up a route you did on the road and input it in to the computrainer program and ride it.  The program will increase the resitatnce when you come up to hills so it really feels like you are going up a hill. The program also has games, virtual races, and can even improve your form.  The technology is simply incredible but this stuff is mostly for professionals so buy at your own risk.

Other items that can increase performance:

• Aerodynamic Wheels (Zipp or ENVE)
• Aerodynamic helmets
• Water bottle holders (Carbon or plastic) (Aerodynamic or storage)
• Ventilated shoes
• Quick release pedals
• Slip in shoes
• Gear bag

I took care of apparel in my previous post.

Next in line, swimming gear....

Drink Amino Vital #TeamAV

Thanks for reading!  Now, get out there and Don't Get Lazy! #dgl

 

Running in the Tri World

If you have ever watched the Ironman World Championship on NBC, set in the beautiful state of Hawaii and said, "I could never do that," you are dead wrong.  If you have not worked out in a year of even 5 years, trust me, you can do this, and you will do this if you put your my mind to it.  That is the most beautiful thing about Triathlon.  Anyone can do it, and I do mean anyone.  I can't tell you how many tell me "I wish I could do that" and I respond with a simple question "Why not?" Most people don't have a good answer when the answer is so simple and right in front of them.  Just Do It.  Sorry Nike.  Just get started but before you do, you need the right gear.

Shoes

First thing is to start running, but if you are just getting off the couch, walking would be better.  Either way, you still need a good pair of running shoes. So, don't go to Foot Locker, Champs, or any corporate chain sneaker store, they are there to make a sale.  The employees get paid on commission and they do not care what your racing aspirations are.  They are there to sell you the most expensive shoe on the shelf. 

Instead, go to a local running shoe store and tell them your story.  Trust me when I say this, they want to listen.  All the workers at local running shoe stores run themselves and most are accomplished runners.  Needless to say, they know what they are talking about so listen to their expertise.  They will measure your feet, test your bio mechanics on a treadmill, and offer you the best selection of shoes.  Most of the time, they will give you 5-6 pair of sneakers, made by different companies, to try on.  Try them ALL on.  Take your time. Walk around the store. Run on the treadmill.  If you're feeling spicy, run around the block.  Get comfortable and make sure you pick the best shoe for your feet.  This is your health and picking the right shoe can prevent  you from injury and increase your speed and muscle development.

Now with years of research, it has been proven the more cushion a shoe has, the WORSE it is for your ankles, knees, hips, and back.  Nike founders Phil Knight and Bill Bowerman got it wrong.  A padded heel PROMOTES injuries and deterioration to your knees, ankles, hips, and back.  We are not supposed to have joint problems from running.  We were built to run for miles upon miles.  We are not supposed to break down. 

Therefore, go with a 4mm heel shoe (The height of 4mm is the difference between the balls of your feet and the heel)to start off.  This isn't a minimum shoe (0mm or flat shoes) because it's a drastic change for most.  Start with the 4mm and work your way to a minimal shoe.  Find your fit and start moving.

                                                                       Kinvara 2 (4mm)

                                                                        Minimus (0mm)
Socks

There are a lot of good running socks out there...here are my favorite:

Saucony
North Face
Thorlo (My favorite and my strongest recommendation)

Apparel

If you are running, any pair of running shorts or shorts in general will suffice.  No need to get picky.  Just get out and go.  No need to look good when you are out there.  You are going to be sweaty and smelly anyway.

If it is the winter time, purchase winter pants and long sleeve shirts.  Nike does a great job making these items comfortable and affordable.  I personally feel Under Armour is overpriced.  A good product, don't get me wrong, but triathlon is an expensive sport and you have to save somewhere. 

A Good Tip: Purchase winter gear in the spring and summer and buy spring and summer gear in the winter.  Items are usually on clearance or 50% off in the offseason. Try and save money where you can!

For triathletes, purchase Tri Shorts.  They can be expensive but it is worth every penny.  You use them during all three phases of training or races(hence the name Tri Shorts).  The technology is incredible.  The product is made to fit snugly around your physique yet give you the ability to breath.  They even have tri shorts lined with a magnetic alloy to trigger blood flow and increase your muscle output.  Just make sure you look at the tag because they do make different ones for male and females (I found this out the hard way).

Here are the brands I use and recommend:

TYR
2XU
Pearl Izumi (My favorite and most affordable)

For shirts and tops, sex matters; therefore, if you are a female, you know what sports bra works for you.  I can't help you with that. 

After that, it is fair game.

Most sporting companies make good running shirts and tops, so go with the best deal you can find (See previous Geniusly Good Tip).  I would strongly recommend purchasing a decent amount of running shirts if you are a male because regular shirts cause rashes underneath your armpits and give you nipple burn (Anything but that)!

Tri Suits and BIBs

Now, I do not use BIBs but I have heard from friends and read many testimonials that once you start wearing these, you do not want to train in anything else.  It is light, comfortable, and feels like you are wearing nothing at all.  This is for a serious triathletes so if you want to try it, you have been warned.

Tri Suits are very similar to BIBs.  They just have more surface area.  I wear these primarily for races but do train with them sometimes.  Again, this is for serious triathletes and you can get these tailor made for optimal comfort and support. 

Both are very expensive (From $90 to $400) but can help during race day.

Here is a personalized Tri Suit I wear during all of my triathlons (Cost: $200)

 

 

So if you see that Tri Suit on race day, cheer your ass off.................. or pass me, either way, it's fine. 

That's all for this post...the next one will be on bike gear.  But in the meantime, get out there and Don't Get Lazy #dgl

Getting Your Hands Dirty...and Catching Up

A few weeks ago, I discussed getting back on track and how a schedule brings structure and happiness in one's life (I also discussed the beauty and excitement of chaos....I am human).  Now, it's been 6 weeks since I started seriously training for the season and things are starting to get hairy.  You get to realize (or at least percieve) that you don't have as much time as you think you do before races.  My first race is April 21 at Rutgers Busch Campus.  I am running a half marathon along my sister, who is a first timer to the long distance realm, which is very exciting for me because she always had more determination than myself. 

Anyway, 6 weeks ago, I thought I had all the time in the world but then on Thursday, I quickly realized the half marathon is only a month a way and the longest distance I have ran is 10 miles.  To compound things, I have a half ironman two weeks after the half marathon and I haven't even started biking outside.  The longest bike trainer session: two hours ( I average a 2:45 bike ride for the 56 mile bike distance in a half ironman).  Needless to say, I need to get my hands dirty.

So this weekend, I ran 13.1 miles on Saturday and biked 44 miles on Sunday.  My greatest fear in doing this was over training (The biggest NO-NO in any type of distance training) or pushing myself into an injury.  The truth though, is I feel great.  Of course, a little sore but I feel my muscles getting stronger (an extraordinary feeling).  Today, I could have ran and swam but decided to give myself proper rest to set up this weeks training regiment.  The point is, you have to push yourself outside of your comfort level.

Fast Forward:
I was planning on posting this a few weeks ago but life gets in the way sometimes (Translation: I got lazy in my very busy schedule...no excuses though...DGL...Don't Get Lazy) but looking at this post now, one day removed from the half marathon, one week removed from the Terror at Boston (I had a few running friends who ran), it's time to catch up. 

Crazy quick tangent side story-- A colleague's daughter's boyfriend was running in the Boston Marathon. At some point, she was standing right by the 8 year old who passed in the bombing, waiting for her significant other to finish.  One hour before the bomb hit, she was on the same side of the bombing; however, and thankfully, she went to the other side to get a better angle of the finish. She took a few pictures to capture her boyfriend's fantastic accomplishment of finishing the most prestigious and historic marathon on the planet..  Her boyfriend finished around 3:35 (Congratulations) and got out of the area MINUTES before the bombs went off.  They got home safely and immediately drove home once the chaos ensued.  Then, once the daughter saw the initial shots of the Russian brothers caught on the security cameras, she scrolled through her photos and found BOTH of them in a few of her pictures.  She discovered she caught the younger brother still holding the black bag.  The family sent the photos to the FBI and might have been an integral part of catching the terrible people who did this.  Truly incredible stuff!

I know this story maybe hard to believe but my colleague is not an individual to lie or even sensationalize things.  He told me the story this morning and could barely believe it myself, but I trust him and hope you can believe this incredible story.

I am going to post something later this week reflecting on Boston...stay tuned

Back to Fast Forward:
To start this season off,  I ran the half marathon at Rutgers University on April 21 with my sister, Tiffany.  This was her first half marathon and she blew the doors off.  She did it in just over 2 hours (2:03 to be exact) and did a lot better than she thought.  She is now thinking about doing a full marathon by the end of the year and I couldn't be more proud of her.  She has demonstrated consistent discipline and determination to get herself to this level.  Now, it is up to her in where she wants to take this.  I hope she goes further.

Myself, I set a PR of 1:33 (7:08min/mi) and ran a pretty well executed race.  I was looking to complete the race in time of 1:35 but I didn't want to kill myself.  I have a half ironman in two weeks and have to continue my training (54 mile bike ride tomorrow).  I started off with a 7:50 mile and slowly, or quickly, got myself down to 6:45 by the last mile.  I could have pushed a little bit more to break a 7 minute mile but with a race in two weeks, I had to be smart.  Overall, it was a great experience and a splendid confidence booster.  Now, it is up to me to build on this brief success and take myself to the next level.

Let's GO!!!

Get on a Bike and Go

Below is a post written by multipe Amino Vital sponsored athletes (including myself) to help you get to exerecise and enjoy the thrill of cycling.  Please visit the Amino Vital facebook page for more information on their fantastic products:

Drum roll, please! This month our theme is cycling! Spring is here and it’s a great month to get out on the bike and get moving. Not a cyclist? No problem! Our team of athletes and experts will fill you in on everything from pedaling mechanics to nutrition tips. First up is getting in gear! Before you prepare for a ride, you need the right gear to get moving.
We asked Team Amino Vital Athlete, Paul Barr, for his top ten picks so we could share with you. Here’s what we learned from Paul…
1. Good shoes – If you “clip” in to an SDP or other style pedal, it is important to have good stiff shoes to efficiently transfer the torque input into the crank arm. If you have platform pedals, good, comfortable shoes is always key.
2. Helmet – This is the #1 safety item! It is important to be fitted correctly, meaning it’s slightly loose on your head. I’ve hit a tree head-on while riding single track and broke the helmet. Had I not worn my helmet, I would not be here right now to write this! I recommend wearing one even for casual rides.
3. Hydration – This is HUGE. I must say when I do long races or rides, I try to have at least one bottle or Camelbak with just plain water and another full of a double shot mix of Amino Endurance. Good stuff!
4. Gloves/Handles – I suggest getting a good pair of gloves to relief for your wrists, especially if you plan on riding more than 30 minutes. If you’re an endurance rider, I also suggest using ergo-type grips.
5. Bike Fit – This is extremely important as well. If you’re an experienced rider, you already know that the bike size, tube length, crank arm length, seat position, handle bar type/angle, stem, etc. are all important. If you’re new to riding, I suggest going to your favorite bike shop and asking for help from a pro. They will typically do a bike fitting for you for free or a small fee. I will mention that when you are pedaling, your knee should not be locked out in the position where your foot is farthest from your hip (fully extended). It should be slightly bent at this position. When it is closest to your hip, your knee should not come above your hip.
6. Clothes – I like bike jerseys as they allow you to carry gear with you. Bike shorts with padding are always nice for long rides.
7. Glasses – I go with Tifosi glasses since they are durable and cost-effective. Additionally, they keep dust, grime and sun out of your eyes.
8. Sunscreen – Always important if you’re going to be out in the sun awhile!
9. Cold weather gear – Head covers, toe covers, long thermal tights, arm warmers and a vest are my go-to items. You can always layer up. I also tape over the vents in my helmet with electrical tape during the winter.
10. A budget-appropriate bike - As far as purchasing a bike goes, this is up to you and your budget. If you want to become a serious cyclist, you are going to need to spend a bit more money than a bike at Walmart. The most important aspect of your bike is the wheelset, as this is your rolling mass. It is important that they’re stiff and durable. I use 29” Mavic UST (tubeless) wheels.

Team Amino Vital Athlete Derek Smith had some additional tips on taking care of your bike once you get one within your budget. Per Derek, it doesn’t matter if your bike is $50 or $25,000, simple bike maintenance is a must and it can be taken care of easily. It doesn’t take much effort but doing the following will guarantee the longevity and performance of your bike:

• Pump tires to adequate air pressure before EVERY ride (AP varies so look on the wheels and follow the instructions)
• Wipe the bike to clean any sweat, rain water, or any type of residue to protect from rust and deterioration
• Oil and clean the chain, brake lines, derailleur, and crank set
• Take the bike in for an annual performance adjustment, especially if you’re an advanced rider.

Don’t have all of these items? Paul says at a bare minimum, make sure you have a helmet if you want to hop on your old bike and ride. Be sure to bring a phone (in case of an emergency) and your favorite Amino in a bottle with you. Thanks to our Team Amino Vital Athletes for sharing their expertise!
Additionally, head over to Derek’s blog to tackle the must know tips for cycling uphill, downhill and on flatlands! We’ll go more into detail on this when we cover cadence 101 in a few weeks! Stay tuned and until then…it’s time to get moving! Grab a bike and hit the trails!

Original article is here