The Complete Triathlete: A Quiz

A significant portion of triathlon's appeal lies in the attempt of mastering a sport that itself consists of three quite separate disciplines. If you've ever seen a runner try to swim, you've witnesed firsthand the challenge that triathlon presents to the athlete. But I've found that rather than embracing the subtle nuances of the sport, most triathletes- myself included -are often quite unfortunately content to swim, bike, and run lots then hope for the best on race day.

To address this problem, I devised a list which I made into a quick yes or no quiz. It's by no means comprehensive, but by taking it and analyzing the results, you can determine places you may be able to improve within each sport, your lifestyle, or triathlon as a whole.

I'll be doing my best to better address each of the questions listed below. I'd suggest embracing a couple, several, or all of them as New Year's Resolutions, but everyone knows, as demonstrated by gym attendance, that Resolutions only last until February.

SWIM
1. Do you swim with a Master's Swim Team
2. Have you had your stroke videotaped and analyzed by a qualified individual?
3. Do you not only perform drills each workout, but drills specifically addressing deficiencies in your stroke?
4. Do you practice strokes other than crawl/free-style? (For example, by swimming a small percentage of your weekly yardage backstroke, you can develop muscles that are neglected by crawl stroke and make your muscular development more balanced and your body stronger overall + less prone to injury).
5. Do you flip turn? If so, do you flip turn well?

BIKE
1. Have you been professionally fit? For example, by a F.I.S.T. certified individual, Serotta Fit Institute Certified individual, or by a service like Retul .  If not, have you put continued effort into studying and improving your position?
2. Do you train intelligently with a power meter?
3. If you train with a power meter, do you leave the numbers alone once in awhile and just go for a perceived-effort ride?
4. Do you perform a majority (about 80%) of your rides at a low-to-moderate intensity and have the remaining amount dedicated to high-intensity training (ex: tempo workouts, hill sets, sprint sets)?
5. Do you ride with a local club or team?
6. What color is your bike? Black is the fastest color, and white is even faster.
    (that's a joke, but it's also probably true)
7. Have you analyzed the relative performance of each leg with a basic or advanced exertion test?
8. Do you perform bike-specific drills like single-leg pedalling, riding a fixed gear, or riding on rollers?

RUN
1. Are you more than 10% heavier than your optimal race weight (if you know it, or over 10% above what you would expect your optimal race weight to be)?
2. Do you train for and race running events in addition to triathlon training? For example, a local 5km, 10km, or half-marathon?
3. Do you regularly perform running-specific drills each week? Ex: Before each run, do you warm-up, stretch easy, do drills, strides, then your workout?
4. Do you do a regularly core workout program which emphasizes the muscles that get under-worked compared to the running-specific ones? Ex: exercising the hip adductors and abductors?
5. Do you run consistently, have a decent variety of workouts, and have a longer run each weekend?
6. Do you only increase your mileage by about 10% each week when building up?
7. Do you get a new pair of shoes every 300-500 miles?
8. Do you make a consistent effort to run on soft substrate?

RECOVERY
1. Have you tried regularly icing, massaging, elevating, or compressing (i.e. compression apparel) your muscles to see if they improve your recovery?
2. Do you get an optimal amount of sleep (likely +7-8 hours) consistently?
3. Do you address impending injuries rapidly and diligently or try to train through unusual soreness/pain?
4. Do you have a post-workout (within 15min) recovery snack like a protein bar or fruit smoothie to replenish your glycogen stores?
5. If you've been injured in the past, have you kept up on preventative measures to keep from becoming injured again? Ex: you had ITB impingement and used a hip roller to recover and now use a massage stick daily.


NUTRITION
1. Do you eat many 'nutritionally-empty' foods?
2. Do you eat smaller, healthy meals at regular intervals during the day?
3. Do you consistently measure (as in, once a month) your body weight/composition? (A quote I picked up from Matt Fitzgerald's Racing Weight, which I'll write up a review of in the near future, spoke to the effect of "A known quantity is a managed quantity")
4. Does your weight during the off-season (usually the Thanksgiving-Christsmas desert fest) inflate beyond 10% above your training weight? For example, the weight you achieved before your taper for the previous season's A race?

LIFESTYLE
1. Are you regularly negatively-stressed? Have you identified what's causing the stress and worked towards reducing it?
2. Do you manage your time well?

The 3 Most Necessary Holiday Bike Component Upgrades

You've spent more time with your bike than your children and tended to it more lovingly than your wife. In return, it has supported you more faithfully than a well-trained dog. A well-trained dog made of carbon fiber.

Here are the four essential bike component upgrades that your life has been incomplete without. Even if you didn't know it.

3. Titanium Bolts

Ti may be losing the war against carbon fiber, but it's hard to argue against its incredible strength, durability, and lust worthiness. It's practically chemically inert in it's alloyed form, resisting as many sweaty trainer sessions as you can throw at it. In addition, it's the strongest metal for its weight, as strong as many common steels but 45% lighter (1), and has the highly touted argument of a high fatigue limit. Whereas metals like aluminum will fatigue to the point of failure over time, Titanium is immune to any stresses below the force of it's fatigue limit. Will bolts on your bike experience this limit? My guess is almost certainly not, but it's holiday bike upgrade time and practicality is not your concern. Besides, there are some aluminum bolts thrown into the above kit to bring the weight down (Al wins in the weight-weenie battle), and the bolts are of course anodized a beautiful deep red. Check out the above kit from Specialty Racing Products and ask your spouse if eliminating the omnipresent threat of bolt failure isn't worth a paltry $150. Plus, you stand to lose at least 5 grams in the process.

2. Nokon Cables

Anyone can run regular cables, but it takes an individual with true hatred of their money to run Nokon Cables. Beyond being the undisputed 'patented cable system of the future,' Nokon cables offer the benefits of: resisting kinks, managing tighter corners, provide a compressionless housing, and most importantly, come in pretty colors. Also, they mention that the Aluminum housing won't rust, but as far as I know, the standard rubber housing on cables won't rust either, so... wait, never mind, that would be a practical consideration. And you can't lord practicality over your riding buddies every Saturday morning. For only approximately $99, you could upgrade your cables this holiday season. Think of how many more cups of Egg Nog you could have to compensate for the weight savings. It's at least 3. Maybe even 4.

1. Ceramic Bearings

Ceramic bearings are widely heralded as the choice of bearings for top-tier wheelsets. The argument lies in their diminished rolling resistance and heightened durability as compared to standard steel bearings. If my memory is correct, you could be losing at least 5 watts if you're not on ceramic. And that's just the wheels. The general consensus is that if you're not on ceramic bearings, you shouldn't even bother riding. Upgrading to ceramics if often compared to providing a performance benefit comparable to moving from an uninflated to an inflated front tire, or, during a 40km TT, similar to moving from facing backwards to forwards while riding. Don't forget derailleur pulleys and bottom brackets need the upgrade too. If your spouse disputes the necessity of having every bearing be ceramic, tell him/her that to not upgrade the others would be unfair, and that's not the person he/she fell in love with.  Regarding the price, well, the adage of 'if you have to ask, you probably can't afford it' may be in effect, but look to spend about $400 if you go for these $90 derailleur pulleys from VCRC along with their $150 ceramic bottom bracket and a $150 set for your Mavic Wheels.

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You may have noticed an increasingly sarcastic tone within the above entry, but each upgrade is to some degree a legitimate suggestion. If your bike is fit properly, maintained flawlessly (as in, you're cleaning the drivetrain while reading this), and has top of the line components, and you hate saving money, then any of these could be for you. There are of course better uses for your money, like a powermeter, computrainer, aero helmet, or Master's swim teach membership, but if you have those bases covered, then enjoy!

Sources:
1. ^ ^a b c Barksdale 1968, p. 738

Product Review: AlCis

Just the essentials: AlCis and Avery the guinea pig

Just a quick look at the AlCis website reveals exactly why I had no real interest in using their product. With marketing statements like, " a uniquely luxurious cream base was invented. Infused with nourishing botanicals and anti-oxidants it also re-hydrates the skin throughout the relief process. So soothing, so effective that it now lives on in a new line of ALCiS body care products," I'd think I was rubbing shampoo on myself. 

It gets worse. " And so it goes: a premise, a solution, a desire to develop a non-invasive, medical solutions to everyday health concerns. That is ALCiS… "

That... is exactly why I didn't use their product for two years. After receiving free samples in my Escape From Alcatraz swag bag, I passed them along to family because I thought it was just a gimmick. Apparently, I was mistaken. 

I do just about 100% of my running on trails, and recommend that everyone else do so (I don't care if it's not possible- make it happen). The sudden transition to racing the Turkey Trot 10km all on pavement, unsurprisingly, left my knee in a slight state of disrepair. Back at home for Thanksgiving, my Mom, who had received one of the aforementioned samples, ran to get some all the while espousing its virtues. I consented to try it, and am very glad I did so. 

As a topical analgesic, it's a pain relieving lotion applied directly to the area causing trouble. This localized application of pain relief is a nice advantage when compared to pills that are inherently generalized, distributing their effect throughout the body. There are also no apparent side effects. For example, if you're taking ibuprofen to reduce exercise-related pain, you risk upsetting your stomach or damaging your liver*.With AlCis, if you apply it wrong, well, then there's no help for you because it's pretty simple.  

After applying a generous amount to both knees, I went to bed. Upon waking, I felt a strong degree of Delayed Muscle Soreness throughout my lower body, except in the areas where I applied the cream. Walking downstairs, rather than inciting minor pain or tightness as it had the day before, was incident free, and an easy 20 minute recovery run on some local singletrack trail was pleasantly devoid of pain or tightness as well. 

I'm now an advocate of AlCis and have a tube of my own. While it won't combat the cause of inflammation, it will reduce the symptoms- allowing you a very enjoyable reduction in soreness or pain. If, of course, you do feel pain or tightness, rather than treating the symptoms, pursue the cause aggressively and make sure you're fully healthy before continuing training. But following a race, hard workout, or just a long day on your feet, I can personally attest to the benefits of AlCis. 

One other thing I'd like to mention, I was pleasantly surprised to find that, if you sift through the marketing hyperbole on the homepage, the Alcis website  reveals that they have a very nice list of teams, organizations, and races they sponsor, including Yale's Cycling team, USC's Tri Team, MS Waves to Wine, and the Lupus Foundation of Mid and Northern New York. I always like supporting companies that in turn sponsor developing athletes and disease advocacy organizations. 

And, yes, I am forced to admit that it was creamy and luxurious.

If you're regularly feeling sore or would like to reduce the symptoms of an injury that you're treating, try purchasing AlCis from one of any number of retail outlets (listed on the website). 

Note: Along with every other  product that I've reviewed, I have no connection to the company or financial incentive to review the product. I'm just sharing my experience as a consumer. 

*I'm not- yet -qualified to deliver medical advice. Before acting on anything I or anyone else writes, please independently affirm it's accuracy, or, if health-related, consult a medical professional. 

Race Report: Turkey Trot 10km

Stretching with just minutes until race start

With every race I do my best to internalize a new lesson that I can take to improve my performance at my next event. I learned several at this local 10km, but above all the most important was to not sleep somewhere comfortable. I woke up to darkness and heavy rain at 6:30am while completely ensconsed in the comfort only a flannel-wrapped memory foam mattress covered by a heavy blanket could provide. It was almost impossible to get out of bed. Next race, it's a plywood board and a space blanket.

Against all odds, I was up and out of bed shortly 20 minutes after my alarm went off to grab a quick, very light breakfast and make my way down to race check in. My father, whose mostly responsible for getting me into triathlon (he signed us up as a relay for the Escape From Alcatraz triathlon, which we made a tradition) proved to be a champion as he not only drove me down at 7am, but returned to take pre-race photos and gather up my warm-up clothes.

Being larger in stature than the average endurance athlete, I may still run modest splits but I'm at least warm doing so. Despite making for a damp warm-up, I was relatively immune to the cold compared to my competition and felt that the weather offered the comfort of a shower despite the pain of actually racing.

After picking up my race T-shirt and dropping off my cans of food for the local food bank, I headed down to the race start area for a quick warm-up. It was there that I met Rhys, who, in addition to his rugged good looks, is a very serious neo-pro cyclist and one of my closest friends. Rhys was running the 5km race with his dad, and their company kept me in good spirits despite the poor weather.

Rhys and his father proving it's not how fast you are, it's how good you look that matters most.

As the pre-race countdown moved inexorably towards zero, the rain-jacket clad huddled masses emerged from the quaint downtown Gig Harbor surroundings to converge on the starting line. My Dad would later say that, when the 10km gun went off, approximately 50 of the 1,800 gathered took off, the remaining individuals choosing instead to celebrate thanksgiving with the 5km race.

After standing in the poor weather longer than I would've liked, the race finally began.

Here I'm the red-shoed, blue blur just right of center. Unfortunately, this is the only time during the race that I would appear as a blur, as apparently my pacing strategy was to start off slow and then taper off.

The course would circumnavigate the picturesque harbor before doing a quick turnaround on the peninsula which forms the opposite shore. Growing up in such a quiet town, the only thing to really do was either drink or run high-mileage, and fortunately, I chose the latter. Subsequently I had just about every road in the harbor memorized and could recall every foot of it, except, unfortunately, for the uphills I forgot.

The course started out with an approximately 200 yard incline leading to a long decline and the rolling remainder of the course. My goal was a sub-40 minute time, nothing terribly quick for this point in the year with the winter emphasis on accumulating base miles. 

I held a pretty good position within the field, about 10th, through the first 2 miles until we hit the most significant hill leading out of a valley past city park. Not wanting to overload my legs early on, I took it pretty easy and let a group ahead of me get away. The rolling hills continued to the out and back, with short but surprisingly steep ascents and descents making it difficult to hold a steady pace.

After circling back on the peninsula, we made our way back to the little valley by city park and up the other side to where the 5km race turnaround was situated. The race organizers impressed me with two water stations on the course, but I wasn't feeling either of them. I did feel a little frustration of having to dodge my way through the mass of individuals walking the 5km, with errant dogs on leashes and unleashed small children making it more of an obstacle course than I would expect. But at the modest pace I was running I can't complain about others holding me up, and I soon found myself with just a half-mile to the finish.

At this point, another younger runner (high-school age) pulled up alongside me and, in a great gesture of friendliness and sportsmanship, proclaimed, "Almost there!" I said something that now sounds lame, but to the effect of, "Let's do this!" and we both put the hammer down. Only, we weren't running too quickly, so it was more of a ball-peen hammer than an actual, you know, mallet.

         Soaking wet, but happy, at the finish

Nevertheless, we maintained a solid pace to the finish, overtook another runner or two, and made it in with a solid time. 

As I ran towards the finish chute I saw my dad right there. He'd spent the intermittent time serving as a volunteer, which is a strong testament to his character. I also got to catch up with a great friend from high school and cool off in the light rain.

I was surprised at how closely my finishing time mirrored my splits from the Oly tri's this summer. At just a minute faster, that means I ran those races well or this one poorly (likely a combination of both), but this race gives me a solid baseline against which I can judge my progress throughout the year as I focus on running.

I also need to post the race's logo again because it's just that awesome.