I got Felt up

Even after going through the professional fitting process and basically being directed to the bikes which would best suit you, it is still a hard commitment to make. Frame sizes are the easy choice at this point, but tri bikes are highly adjustable and compatible with parts modifications. Add in price, color, weight, feel and durability and your head may split in half from the directions its being torn in.

Before the fitting I had been reading about tri bikes in Lava Mag, Slowtwitch, beginner triathlete and other bloggers. I developed a taste which aided in narrowing down my choices for a better decision. A decision is only hard when you don't know the consequences. This purchase also has to be made according to ability. Would it be nice to have a top of the line 5,000$+ bike.. sure but triathlon is not all about the bike. You do spend the most time on it so it should be comfortable and give you some sort of edge but it shouldn't be your main focus as a triathlete. You have 4 events (swim, bike, run, transition) and each phase requires its own focus. Besides do you want to have to worry about that bike walking off on you when you are at your post race massage?

I looked into Felt and Cervelo. Everyone has a Cervelo, you see them line the TA rack and I never knew how people were able to find their correct bike. Cervelo P2 and P3 were on my radar. Felt has a huge number of options in what I call the Vitamin series (B2, B10, B12, B14, B16). I needed a bike that was long and low with an aggresive aero position to accommodate my short legs and long torso. Both brands similarly priced, but due to accessibility, fit (aided by Retul Frame Finder), look and componentry, I was able to narrow my choice down between the B12 and B14. Both of these sexy Felt machines are pretty similar, gaining a frame that was modified from the B2 (all modeled after their high end DA model), and almost identical except for drive train groupo.

This is where I was torn for about a week but it pays to read online reviews, I averaged out the good the bad and the ugly and the SRAM R2C bar end shifters of the B12 did not make the cut. It just seemed as though they weren't as reliable as the Shimano Dura Ace set up of the B14 and being a person that has a history of a DNF due to Mechanical I do not want to be left in the cold because the bike wasn't reliable on race day. Its the same reason you don't go car shopping and buy a lemon. You spend the extra dime for piece of mind. In this case piece of mind actually saves me roughly $500, cant complain about that. After visiting a few LBS and trying out the Shimano 105 shifters I was concerned with how much effort it took too to change gears and I thought It would prove to be hazardous, as I already tend to wobble while in areo position. I was told by friends that it was something I would definitely get used to (I was thinking, well I hope that means sometime before I crash). The upgraded components of the B12 included the SRAM R2C (return to center) bar end shifters and this option initially looked great to me. Less reaching, just a simple click and im through another successful gear change. However, as a consumer we cant be sucked in by gimmicks. The R2C's have more moving parts and with further investigation I find that the internal working parts are made of a lower grade plastic that wear out after a while and may cause other problems and frustration as well.

It was at this point I remembered when I was an Engineering student, "keep it simple stupid" rang in my ears. I wanted to come up with grand designs but in the end the ones with the least moving parts, least friction, least fighting gravity ideas work the best. Since the bikes are otherwise identical I went with the cheaper model (but by no means lesser) and will have the option of upgrades if required in the future. So I welcome a new member to my team....


2011 Felt B14

On that high note, im flooded by good news lately which was kicked off by becoming a wear tester and now since im buying my bike through Retul they want to make a promo video of my final fitting when the bike comes in. More on that later...stay tuned. Questions/comments, leave em at the bottom.

Time to Hit the Ground Running

2/10
35 mins in spin class (Runners Roost team meeting cut my cycling short).
Btw this is going to be the color of our running uniforms and I have ordered the classic black-white-red tri gear and some warm up sleevs. I also wanted to link you to the Runners Roost Race Team Blog. Ill be making reference to it from time to time.

Lastly I wanted to annouce a new partnership that has developed. I am to be one of the future voices of Colorado's own Competitor Magazine since I've been selected as a wear tester for them. They are going to set me up with some shoes, which will be a great opportunity for them to get a fresh opinion of someone with a normal gait and also give me the opporunity to try some different brands. Its the beginning of a great partnership.

2/9
Lift:
Squat 5,5,5,3: 185,205,225,245
Squat jump 8,8: 185,135
Dead lift 6,6: 225, 275
Back Hyper 3x8: 8lb med ball
Leg Extention L/R/B x2: 80,80,100,90,90,100

I took last week off from lifting due to gym availibility and extreme negative temperatures, so this week I was eager to go after it. Sort of go out with a bang and conclude my final aggressive lifting cycle. Next up, im going to start pounding the pavement and tallying large weekly milage in prep for my season opener races.

2/8
24 hour fitness cycle class

Still had saddle soreness from testing out tri bike set ups. Its the misfit setups that will get ya.

Bike Fitting

As previously mentioned, when I signed up for the Rocky Mountain Tri Club we ended up having a deal with Retul for a bike fitting and I jumped on it! I just got done with a very informative and thorough fitting session of almost 2 hours with Mat over at Retul in Boulder. This is the same studio that fit Carfrae, Dibbins, Reed and Deboom before some of their major wins in 2010.


Since im in the market for, and have not yet acquired a TT/Tri bike I had my fitting on the adjustable fit bike made by Exit, but first we went through a history and goals interview. I consider myself a power runner, I bring my knees up, I open up my hips. I have strong hamstrings, quads and calfs which have a better then average flexibility and are incredibly balanced (this is key for a smooth peddle stroke, or a great runway run up in pole vault). Right off the bat we had a problem. My inexperience, lack of bike knowledge...I didn't even know some of the answers to what I was riding, and what brands I like. I guess gone are the days when you just get on your bike and ride. A TT bike is not a bike, its a masterpiece of carbon technology! It ended up that I had old style Look cleats and we had to change those out (mud still on my Pearl Tri Fly III's from my last race in Sept.) because they didn't even have those pedals. No biggy.

I mounted the Exit bike and we got to work. First starting out on seat positioning. This is where we almost immediately changed out the stock Felt seat (Felt SL Tri/TT Saddle). What can I say? I guess im just a little too tender in my undercarriage region. We changed that seat out for an Adamo saddle and it was like night and day (it will be an additional cost to my big purchase but a very important one). Comfortable, I could now attempt some very aggressive aero positioning. I couldn't believe how different this position was from the one I set myself up with on the road bike. After spinning some varying intensity for 20 mins with adjustments along the way I was surprised that my quads weren't burning, and my calfs weren't ready to go into lock down mode. The goal of a TT bike and optimal aero position is for better running off the bike. I didn't know the exact definition of this until this point. I now know why so many have passed me on the bike... my domination it seems is soon to come.


Retul Fitting
Mat took a few recordings of me spinning which then made a 2D computer model of yours truly and was complete with a readout of positions, and angle data. When we were sure we had the sweet spot I dismounted and various coordinates of seat, bar, and frame were surveyed to form the Zin.

The Zin coordinates were then uploaded to a frame finder software that Retul is in the process of completing (ya that's how cutting edge this place is, they give you access to their software before its even finished). It turned out that my best fit bike will be in the ball park of a Felt size 56 or Cervelo size 54 both bikes I've had on my list since they are for short legged, long torso-ed individuals like myself. I got a lot of questions answered. Sorry for not having any pictures but I wanted to keep Mat and myself focused on the task at hand..its pretty important to get it right.

Let the bike search begin...


Felt

Heros get remembered, but legends never die


Lift:

Stationary bike warmup
Squat 5,5,5,5,3: 185, 205, 215, 225, 245
Bi curls 3x6: 35, 40, 35(hammer down) bells
Box jumps 3x10
SL medial line hops 2x20
SL lateral line hops 2x20
ball slambs 10lb ball 2x20
single leg vertical throws 2x10

Wall ball:
shot put 2x20
Hop Hop OHB 2x10

1Mile run on the treadmill 7:17 pace
5min hike elevation on 15 as fast as I could walk @12:45 mile pace.

Saddle Sores

Yup thats right cowboys and cowgals it was time to mount up and ride into the sunset. Dispite a full class list at the 24 Hour Fitness spin class I was able to land an open spot and get my crank on. Taking to the seat for only the 3rd time since my Syracuse race in Sept. I know, sinful. In fact my road bike (Bernice) is still in the bike case in pieces the same way as I shipped from NY to CO in Sept. To be honest I just havent been overly motivated to ride it after all the machanical issues I had during my HIM race and on top of that its been a little cold and icy out since. So since I probably wont ride it again until March, least I know its safe and protected in the Ironcase.

The spin class was a mix of rolling hills and speed burst intervals. I concentrated on peddle technique using my quads and hamstrings, the push pull method and peddling in circles, not squares. In all I worked up a good bead and worked the legs but ill by no means be sore from it. The only thing you can do is next time... work harder. Thats really the name of the game. Training is trial and error, you try out a workout and see what it results in, and next time you adjust, hoping that you dont have to pay for any errors but if you do rest time will be in your future and the game starts over again after recovery.

After class I wanted to get on the treadmill for a 2 mile run but the place was packed so all I managed to get in was a few rounds of pull ups and an ab workout. I might have to switch to morning training if this keeps up.

Down with Resolutionists

1/19/11
4" snow storm, 3 hour commute home from work = training day off.

1/18/11
Wow 24 Hr fitness was packed tonight! I guess thats what you have to live with when you go to a public gym with its lower monthly rates. First off there wasnt any parking space at the garage, I had to park illegally at the Wendy's nextdoor. My plan was to go to the spin class and I did get there 30 mins early but the sign up sheet had already filled including the wait list list. So basically my plan was compromised. On to the B-plan. As an triathlete your success can be measured in b-plan because nothing ever goes perfectly.

(shoulder still bothering me)

5 min bike warm up on stationary bike
Bench 4x8 135,135,135,135 (adjusting grip and speed)
Mil Press w/bells 4x10 50,50, 55, 55
Squat jumps w/bells 3x10 30,30,35(even loaded with 70# I was still getting some air)
Seated Row 3x8 120,120,120 (wide grip)
Leg Ext L/R 3x10
Leg Curl L/R 3x12 90,90,90
Pull Ups 3x5

Team Supported

As mentioned in my previous post Team I recently applied for a team with store sponsorship. There were 180 applicants fighting for only 40 slots of the 3 teams (elite, race/Tri, retail) and i'm one of the lucky ones since today I signed a contract with Runners Roost Running Store as a proud member of their team. The store was looking for good representatives of the running community and my dedication to the store and the run club probably helped out a bit. Now not only will I continue to attend their weekly club runs from the store with some of the top runners in Denver, but I'll also be sporting the white and red uniform at my up and coming 2011 races (many of which are supported by RR). Its going to be great having increased support at races and having so many people to train with. I look forward to my race packed season and finally putting some numbers up that I can brag about on my applications for next year. On that note, its sure to be a PR year since I don't have a time for 8k, half marathon, duathlon, 5M, and 10M. I can also almost guarantee a PR in the 5k, 10k, Sprint and Oly Tri distances. I look forward to meeting the team members at our first meeting date to be determined. Feel free to leave questions at the bottom if you have any.

Additionally, I joined the Rocky Mountain Triathlon Club team Rocky Mountain Tri Club (RMTC). Its made up of a lot of the same faces as the RR tri team. Im excited for their organized track workouts with a group. Along with that they had some kick ass club discounts on bike classes, swim sessions (all scheduled in Google Calendar..organization is key), and some gear discounts (who doesn't want those?). The clincher for me was a 100$ saving on a bike fitting, since I'm soon to be in the market for my first TT/Tri bike and this is step one of that process. Stay tuned for my post on how that goes 2/7/11.

Work the Heart and the legs will follow

Mile Repeat workout at Boulder Res:

4x1mile includes hills at each end.

6:15, 6:32, 6:42, 6:59 T=26:01

1 mile warm up and cool down

38* sunny, slightly windy

Just gotta try to keep livin, L.I.V.I.N

No I'm not dying (well my life obviously does have an end point), I'm talking about the abuse I go through to train and compete at the level I do. After an amazing swim yesterday (my first of 2011) in which I swim better then I did last year at this time and I can almost go as far as saying, as good as I was swimming mid season last year. The result of a great off season lifting program. Anyway, today I pay the piper, I have an extremely sharp pain in my left shoulder whenever I lift my arm over my head and bring it back down. I'm in high hopes that this isn't the beginning of the end, that even though I trained smart and had no injuries the wear and tare may have finally caught up with me.

As a former D1 track athlete I remember signing a warning the day I was told I made cuts and would be on the team. It basically outlined that this sport at this level has consequences that may inhibit your mobility and affect your joints (including knees, hips, and shoulders). Like all young athletes I signed it with a sense of invincibility. Truth is that if you want to get to a high level of competition you have to put in the work (unless you are from the seed of gods and posses immeasurable talent). This work will break you down and lead to injury doctors like to call over use. I refuse to think of my body parts as having a limited lifetime with no guarantee like some American made car, but here I sit having not been able to throw a baseball post collegiate and now with nagging shoulder pain after taking extended time off. The knees and hips are sure to follow suit im sure.

What are my choices? 1. Taking it easy and slowing down...not really my style. 2. Surgery and more time off..I dont think its come to this yet. 3. Switch to a sport that uses a different body part...this option is very likely especially given the fact that I live in CO and there are so many opportunities for outdoor activity.

If you are a person like me who has made this a lifestyle all your life there may come a time where you have to face the facts. I almost feel like the people who wait, or have that epiphany moment later in life where they all of a sudden start running when they have never ran before, sort of have a leg up on the rest of us. We all have seen the 80+ year olds cross the line in Kona and hope that its us some day, but chances are that these individuals just got into competing at a sort of rebirth moment of their lives.

Remember the good times, revel in the moment and keep L.I.V.I.N!

Smart Winter Training Produces Winners

1/12/11
Eyes, Fingers, Toes indoor Triathlon
2mile 'mill run, 10 min stationary bike, 1100m row machine (you can always switch this up doing 2k row, 10min bike, 11min run... but in my case since the resolutionists are out in full force I had to take what was open)
14:33, 5mi in 10:11, 4:20 (having lifted just before while waiting and sore from cleans)

On that note I had to do some interim lifting while waiting for the next machine:

Standing Plate shoulder row 3x10: 35
Kettle Bell one arm hang clean 2x10: 35 (stressing high elbow to help with swimming)
dips 2x10

1/11/11
Lift:
5min bike
Clean 6,5,3,3,1: 135, 155, 170, 185, 190
Seated overhead row L/R 25,20,18: 45, 55, 55
Leg Curl L/R 90, 100
Mile Run 2% 7:38

1/10/11
10min bike
1mile run
Bench 3x12: 135
Bi
Mil Press
Lunge walks 4x8: 70
Leg Ext L/R 3x10
Kickboxing Class 40 mins


Anxiously awaiting news on my team acceptance, and still trying to figure out the best way to put my training plan together. As you can see from my race schedule, I'll be coming out of the gates with run training on the heavy side in the form of a half marathon, Mar-relay, and 10k in the spring. This will mean an unprecedented (for me) building of base early in the season and the addition to speed work later in the season. 2010 season was the opposite where I built up to the 70.3 IM race and already had speed and strength from my days competing in pole vault. My goal is to come up with a lifting cycle plan (changing every 1 to 3 months), a Half Marathon training plan, 10k training plan, sprint tri training plan, and Olympic Tri training plan which will all somewhat overlap a little as I progress through this season. My dilemma now is not coming up with these plans (I know you would normally think otherwise but I know what I need, where I need to be, and how to prep to reach my goals)... no the hard part will be to organize them. So far training peak and google calendar seem to be my best options. If you have other suggestions that may help me keep organized with my training schedule in a streamlined fashion please let me know.