Specialized Bike For Sale

If you follow me on twitter or know me in person, you are well aware that I purchased a brand new triathlon bike recently.  It is a 2013 Specialized SHIV Expert with UTI gear system (electronic gear changing).  Now, I bought this to help me get to the next level.  Not that there was anything wrong with the 2011 Specialized Transition Pro I am selling now, but it is in a completely different caliber.  The SHIV is retailed at $6,600 while the Transition is retailed at $2,500 (with Keo Look Pedals).  And anybody that is a triathlete or cyclist, you get what you pay for.

I have put a little over 1,200 miles on the Transition Pro since I primarily used it as a race day bike.  It is in very good condition (See pictues below).  It has recently been serviced and ready to ride unless you have different shoes or pedals than Keo Looks (comes with the bike), which is a wquick change. 

I am asking for $1,800 CASH ONLY

Contact me @ 9083802250 for more information.  I am going to put this on craigslist in a few days but I wanted to give my readers a first crack at it.

Check out the pictures below

Getting to the Next Level

In my previous post, I talked about finding the gear to get me to the next level and how you can only get so far by yourself.  Everyone needs competition, whether be friendly or not, to be pushed beyond what that individual thought was possible.  The Iron War, Magic Johnson vs. Larry Bird, and Chris Evert vs. Martina Navratilova are some of the biggest examples in sports where two opponents brought the best out of each other and to a level neither would have done on their own.  A connection so strong that some of them became best friends (Evert and Navratilova) or even close friends (Bird and Magic) because they reached into each other's souls and brought a level either opponent can't comprehend. 

Michael Jordan is the only person in sports history in where he brought the best out of himself and pushed his own limits to where no one has reached or ever will reach, all due to his pathological competitiveness.  I like to think I have a strain of that competitiveness in me (shoot to my girlfriend nodding with a s*** eating grin) but I still need help.  I am was hoping that my two friends (Tom @TomHolowka and Jason @SBRtriathlon) would help but that hasn't happened...until now.

It isn't the level of the aforementioned rivalries but Jason Cosma has arrived as a triathlete.  He has been doing triathlons for five years but he has finally gotten to the next level, pushing me in the process.  His speed and hill training has gotten is run to an elite level and it is much better than my own.  Two weeks ago, he told me he ran a 1:38 half marathon in a training run, which is much faster than me (1:47 is my best training half, 1:32 is my personal record). 

After hearing that, it made me simultaneously proud and bothered.  Proud because I have waiting for him to get to this level for three years and bothered because I hate losing (Michael Jordan nodding while losing a $10,000 hand of blackjack).  I always like competing against my friends for multiple different reasons, some positive, some negative. It matters on the relationship and what we are competing in.  It's hard to explain. 

Anyway, I immediately wanted to push myself in areas where I have felt complacent in the past.  I want to train with others (95% of the time, I train by myself) to help me to get to an elite level.  Coaching, running clubs, strength training our all elements I want to delve into where in the past is something I lightly considered.

Sadly, I cannot do this right now since I have a race this Sunday (Ironman 70.3 Syracuse) and guess who I am competing with and against. 

Your deductive reasoning skills are astounding (You nodding with excitement). 

Anyway, after the race is complete, I have new goals and new ways to reach them.  Thanks Jason, I needed that extra push.

For those that do not know what the Iron War is, read the book "The Iron War" or just watch this:

 

 

 If you are really bored, you can watch the full length version here

Stay tuned as a preview for Ironman 70.3 Syracuse is coming soon.

Race Day Approaching

With less than 2 1/2 weeks until Ironman 70.3 Syracuse, things are getting interesting on the training front and I would be lying to you if I said I wasn't nervous.  This is the first race I am trying to reach a real goal since each time before, I was trying to improve my time or simply finish.  Now, I am trying to qualify for the Ironman 70.3 World Championship in Las Vegas on September 9, 2013. 

 

In my previous race, I did way better than expected breaking 5 hours (4:59:57, not a typo, it was that close) at the Bassman Half Ironman in Tuckerton, NJ.  It was a complete shock but reviewing the details of the race, the feeling of reaching an elite goal ( I consider breaking 5 hours Elite at the half ironman distance) is starting to slip.  The race had perfect weather: cloudy, barely any wind, 60 degrees and the course was entirely flat.  I know that term, entirely flat, can be exaggerated, but I am telling you, it was flat as a pancake.  It was built for personal bests.  Still, I am elated I broke 5 hours ahead of schedule because I would like to break 5 at Syracuse, but after doing a training bike ride and run with my good friends Tom (@TomHolowka) and Jason (@SBRTriathlon), it is going to be tough.  On top of that, I have felt I haven't improved at all since Bassman (Race was on May 5) which is a big issue because Syracuse is hillier than the elevation charts represent.  This is going to be tougher than initially anticipated.  I am confident I will perform well but I am not where I need to be.  I need to break through but feel I am going through a mental block.  I went through this in high school with track and cross country and it got me nowhere.  I just need to put in the work and push myself to the next level.

I am not trying to make any excuses because I know I train hard but it has only gotten me to this point, which would satisfy most.  However, I expect more of myself and want to be close to a professional level. 

Just have to keep pushing.... inch by inch:

Release the Beast

After I get out of the water, I get thoroughly excited since the real race is commencing.  I am not the best swimmer and it is evident in my swim times.  It isn't the most uplifting feeling on the planet to get passed by waves of people and get kicked doing it.  However, once the bike starts, it's Hammer Time:

The bike portion is the longest section of a triathlon, regardless of distance, so using good training, technique, and most importantly, intelligence is paramount.   Execution on the bike will aid in gaining ground on your opponents and set you up for a successful run.  Here are a few pointers to follow to help dominate your opponents:

1. Study the course--- The best way to study a course is to ride it beforehand.  Wear your GPS watch and make mental notes of mile markers, hills, turns, aid stations, and monuments to help feel more confident about the ride.  You can also plug in the workout online and observe your speed, cadence, wattage output, and terrain every mile to really hone in where improvement maybe needed.  Now, it may not be possible to ride the course but I do strongly recommend you at least drive it.  Ask any professional, doing at least that makes a huge difference.  Remember, there is no pressure if you prepare properly.
2.  NEVER go out to fast--- Everyone feels great when they first get on the bike and they start saying to themselves, "This is what I have been training for! I am going to kill this course and destroy the competition! Let's Go!"  Then, at mile 40, they bonk out because they delved into their lactate threshold WAAAAYYY to early and struggle to finish the bike and run. (This may or may not have happened to me in the past)  We all ride the adrenaline wave in the beginning but it is vital to take it easy and find a comfortable cadence
3. Find your comfort zone--- After you get started on the bike and still drying off from the swim, get comfortable and develop a cadence you can build on.  This is to calm your nerves down and give you the ability to attack the course intelligently. 
4. Build on the foundation you have set--- Once you get comfortable and your heart rate is consistent, start pumping away when you have the opportunity.  This harmoniously coincides with item 1.  In almost every race course, there are flat sections, hilly sections, and windy sections.  How you attack each will determine how the rest of your race goes.  Pick your moments carefully.
5. Do NOT kill yourself going up hills--- Hills are tough!  They have the ability to destroy your race instantaneously if not dealt with correctly.  However, if attacked correctly, it will build confidence, strength, and momentum for you to conquer the next type of terrain.  Get into your little ring, avoid the climbing position, breath deeply, stay positive, and take it one revolution at a time.  You will get up that hill and usually there is a reward after your done.  Take a swig of Amino Vital, relax and enjoy gravity when going downhill.
1. Hill repeats are the best way to consistently dominate any hill the course may throw your way.  If you haven't already incorporate this into your training, do so:
1. Find a hill about a 1/4 - 1 mile long and ride up it as fast as you can and then descend down the same hill.  Repeat 4-10 times
2. This training will build speed, strength, lactacte threshold, VO2 Max, and confidence
6. Relax during downhills--- This is the only time to relax during a race.  Take advantage of it.  Yes, someone will hammer a way and go 45 mph, but in the long run, that same person may have gained 30 seconds on you, and that same 30 seconds becomes irrelevant when you pass them on the run because you took the time to relax during the downhills and recovered by taking a sip of Amino Vital and ate some shot bloks. 
7. Coast into the transition area--- In the last mile, you are not going to gain any time hammering away into the transition, so take some pressure off of the pedals and coast in.  Release your feet from your shoes and take it easy.  Give your legs a chance to breath as there is a run still to go.
8. Enjoy the run--- Your almost there! Keep Pushing!

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