ProLine Sports, Nutrition Blog

Weight Doesn't ALWAYS Matter

It's a funny thing about triathlons and triathletes in general. Some of us are so overly concerned about the smallest of things. Thinking about how many watts savings you can get with an aero helmet. What having hollow cranks vs. solid cranks does in terms of weight and power. But you know what it really comes down to sometimes? You.

So you want to go out and buy a new bike yea? Great! And you want to find the lightest, most aerodynamic one out there? Of course you do. Who wouldn't? But here's the thing. You get to the dealer, you're all amped up to just buy the thing and get on it. So you do. You slam down several thousand dollars and get another credit card to cover what you don't have. You get the bike home, get your gear on and you're ready to watch everyone's jaw drop. You're out on the road now, tucked into aero position ready to cruise and suddenly you realize. This bike isn't comfortable! Silly you, of course it is, it's the fastest and lightest one out there. It has to work! Wrong...

I feel there are too many people out there so obsessed with weight and aerodynamics that they forget the key features of what makes a better race. One of them being is comfortable from start to finish in all of your gear. Let's say your wetsuit rubs on your neckline and it really bugs you. That's going to be annoying for the next hour or so of your Ironman swim. Then you go hop on your bike, and the saddle is too narrow, or too wide. Well there goes another chunk of time wasted feeling miserable. Finally you get to the run. You've got the lightest, most minimal fast shoes out there. But then you remember you just biked your guts out and your feet are killing. I bet you wish you had some more cushion or support to help you get to the finish now don't you?

See, the problem with a lot of racers, in my mind, is they think solely as each sport individually, instead of as a whole. It's not just a swim, or a bike or a run. It's all three in one. So you can't really focus on how having the lightest bike is going to help you if it's not fitting you properly. The same goes for your running shoes. That's great that they feel so light on your feet. But for what they have in weightlessness, you may lose in time spent aching and walking due to blisters and hot spots.

Here's the thing. Have you noticed how few bike weights are posted? Check out the Trek Speed Concept or the Orbea Ordu, and you'll see neither site posts the weights of their bikes. While having a light bike is good. Is having a bike that is 15 grams lighter really worth the money and/or discomfort in the long haul?

I guess overall, I would say yes, weight does matter. If you can get on something lighter, it fits, and is comfortable, congratulations, you have found a real gem. Count yourself lucky. Most people end up buying what they can afford, being swayed by their local bike shop guys and are usually unhappy about something in the process. Do yourself a favor and make sure you know what you need out of the bike. And for that fact, what you need out of every piece of your equipment for every part of your race. From start to finish. Remember, there's three legs to a triathlon, they are all important.

-Dave

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First Big Ride Outside of the Season

Saturday was an awesome day. I had a good nights rest, was feeling good as soon as I woke up and ready to get things going. Having moved in the Fall, I hadn't yet started any rides from our new house. So I was excited to get out and ride. Even though I was going to be going on some familiar roads I had ridden last year during training.

One of my first rides when moving up to Madison last year was to head out to Waterloo, WI and ride past the Trek Bicycle Headquarters. It's a small town about 20 miles East of downtown Madison. Riding there isn't overly exciting. There isn't amazing scenery, unless you love farms and cows. And the road conditions leave little to speak of. That is, until you get just outside of a town named Marshall on Madison Ave., and head up the slow pitched hill for a few miles leading up to the front door of Trek Headquarters. From that point on, it's one of the smoothest rides I've ever been on. And I'm sure Trek had something to do with it.

Anyway, back to my ride Saturday. I was up around 5:45, the sun was just starting to creep over the horizon and make it light enough to be riding without any lights or reflective clothing. It was already somewhat warm, too. Though it was in the low 50's, I decided to be cautious and start with a baselayer, jersey, knee warmers and shoe covers. My baselayer I have the Bontrager B3 Hooded Long Sleeve, leg warmers are the Bontrager Knee Warmers, and shoe covers are the Craft Rain Booties. I knew some would be coming off along the way. But I wanted to make sure I started warm enough, knowing I could slim down as I rode.

The first few miles felt refreshing. Though getting out of town sometimes can be a pain. Sitting at the stop lights, watching your average miles per hour dwindle. But after that, it was open roads and fun. Nearly no cars, no people. Just the road and a slight tail wind headed out.

I got to the Trek Headquarters a little quicker than I thought and saw a group of guys working on the parking lot, so I decided not to swoop in and hang out for a second. I was planning to get some nutrition in and take off my baselayer. Instead I kept riding through Waterloo and stopped on the North side of town near a clinic. I stopped, grabbed a Honey Stinger bar and slipped off my baselayer and shoved it into my saddle bag that had just a tube, lever and cartridge for a flat if need be. I did decide however, to leave on my knee warmers and shoe covers. Be it that I was wearing my tri shoes, I knew if I took the covers off, I'd more than likely start getting chilly feet. So I'd rather have them sweat a little than be cold. Same went for my knee warmers. I'd rather keep my legs warm. Especially since the ride headed home would be mostly into a headwind.

Though there was a slight headwind, it was still pretty easy riding. It wasn't the typical grind it out and just make it home style. I could actually still enjoy the ride. Even though I wasn't riding quite as fast as the way out. I still had fun. And with no real time limit, as long as I was working in the ride heart rate zone, I was happy. Though a few times I stood up to sprint to wake my legs up and get out of the saddle.

Overall I was just shy of 54 miles. Nothing huge, but a good fun ride to start out the year. No big hills, but I did hit about 1,500 feet of climbing over the course. But most of all, it just felt good to get out. I took three gels with me as well as 2 bars. I just ate one bar and all 3 gels. The third was just for some nutrition for my brick run after.

The run was just a quick 3 miles to remember what it's like to run on tired legs. Nothing fancy or overly fast. Just trying to remember the feeling again.

Looking back it was a really fun ride. I enjoyed every part of it. I think I have found a deep love in biking. Or it could just be getting back outside doing things. Either way, I'm looking forward to the things to come. Such as, getting done with my training Saturday and spending the next 6 hours tilling and cleaning my lawn to plant new grass seed. YAY!

-Dave

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Hiatus from Slowtwitch and Beginner Triathlete

Yea, I know, both slowtwitch.com and beginnertriathlete.com are great sites for lots of information about triathlons and endurance sports. As well as gear. Slowtwitch has some great editorial pieces, so those I still enjoy reading. However, when it comes to the forums, I am about done being a part of them.

It's not that there isn't lots of useful information on either forum. And it's not that there aren't friendly people on either that are giving good advice and receiving as well. But there is a select few people that just take things a bit too far in a few ways.

One way that really bugs me is opions. Opinions are just that. How you feel about a given topic. I've asked a few opinion-based questions on both sites and have seen the banter get pretty nasty. Some people resorting to name-calling and just sheer stupidity. One in particular I asked one of the regulators of the forum to take it down.

For instance, when talking about running. Lots of new runners always ask the best way to get faster. It's never the easiest answer, and there are a few schools of thoughts out there. At this point, I think many people agree that running more at easy pace is the key. However, I like to add in hill work, intervals and tempo. But when I have done so, I preface it with the fact that you should be a fairly seasoned runner and that I have been an athlete my whole life. So sprints and working at anaerobic thresholds are nothing new to me. But as soon as I mention intervals and hill repeats, the comments come pouring in about how those do nothing but injure people and so on. Bollocks. Do them right and at the proper time and recover propely.

One of my other favorite topics is gear. When the newest or most hyped products come out, too many newbie triathletes jump all over it. Great, if you've got the money to spare. But seriously, seeing long discussions over aero helmets and wheels between people that can't average more than 18mph on an Olympic distance course, should not be so concerned about their aero gear, rather their fitness. The effects are negligible at those speeds.

It's things like this that have pushed me away from posting and interacting on the forums. However, I still do scroll through and read them. I have a handful of posters on each site that are very intuitive and well-spoken about how to train and to take everything their saying as based on their own experience. It may not correlate as well to other people. Everybody is different. Just because short, hard intervals may get me prepared for race day, doesn't mean it will for you.

That all being said. Don't take my bad experiences with these sites as if you shouldn't get involved. But it's somewhat of a forewarning that there is a lot of crap information/opinions out there and learn how to take the good with the bad. As well as have thick skin for people's negative comments and put downs.

Get involved, ask questions, but most of all, know your sources. And finally, you are your own best resource as to how your training effects your performance. If something works, keep doing it. If it's not, try something new. Same goes for equipment. If it doesn't fit right, but is supposed to be the best. Don't buy it. Wouldn't you rather be comfortable racing and training than uncomfortable? Most likely the more comfortable fits will lead to faster racing times.

Take care and see you out there!

-Dave

First Run with Stroller

The weather has been getting a bit nicer up here in Wisconsin, so running outside has been a little easier and I'm not having to layer up quite as much to get out and get it done. Especially when the sun is shining. I have been wanting to take our baby out for a run for me for some time, but the weather hasn't been cooperating as we would like to make it happen. But finally it's here!

So the other day my baby girl, Grey, and I got ready to get out and go running. It still wasn't amazingly warm, but there was enough sun to keep both of us happy while we were out and about. This was going to be a good learning experience for me, as I hope to be able to take her out running and riding with me more often as she gets older. Something I want to instill in her. Always being active and doing things outside.

So my wife and I got her dressed in some pretty warm clothes and a hat, packed some snacks and we were ready to go.

The hardest part about planning a run with Grey was to pick places that aren't busy and where I could cut back towards the house quickly if she started getting cranky or anything else. So I picked a route I typically do and see lots of other people out on walking their dogs and kids. That way, I knew that most of the drivers would be used to seeing people and babies out on the same roads as them.

As we started, I realized it was a little cooler than it felt once we started moving. So I bundled her up a little more and tried to keep us both in the sun.

About at the one mile mark, she started to get cranky so I was nervous I would have to turn back and try again another day. But within another minute she was passed out asleep. Perfect! I was able to run without worrying nearly the rest of the way.

I never realized how bumpy the roads were until I ran with Grey in the stroller, but still, it wasn't too bad. She never woke up from the bumps.

Finally about a mile from the end of my run, she woke up and started to whine again. So I slowed down and gave her a snack which made her happy. She was good and entertained the rest of the way and it overall made for a really enjoyable experience.

I did learn a few things from running with her in those conditions. The first being, we need to get a new jogging stroller if I want to make this a habit. There isn't enough sun coverage or wind coverage for her. Also, keeping close to home and doing laps is probably the best idea. So at any time I can cut home should something go wrong.

I've been looking a lot at Burley trailers for my bike that also couple as jogging strollers as well. They are a bit pricey, but have al the features I want from a stroller. They have tinted sides, much more sun coverage. Good ventilation when needed if it's warm. And they are also very collapsible for easy storage or if taking on a trip somewhere.

Overall, jogging with a baby stroller when properly setup isn't too difficult. I found I was able to keep my similar pace from when I run without it fairly easily, except when going up hills. But on flat or slightly uphill, there really was no difference. Downhill was a new experience. I was happy to have a brake to help slow it down and keep things under control.

If you've got a baby and aren't out running, I strongly suggest giving it a try. It's good for both you and the baby. You get your exercise. They get an adventure and fresh air while also seeing you training that hopefully stays with them as they grow up to stay outside and be active.

-Dave

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Helmets (Brain Buckets)

Going along with the other biking accessories I have been talking about the past few posts, I would like to talk for a bit about helmets. Helmets are one of the most often overlooked pieces of equipment for many cyclists. Working with people almost daily and selling them bikes and biking accessories, it almost comes as an afterthought for many them. "Oh, I don't need to get a helmet today" or "I've got an old one that still kind of fits." These types of excuses to not upgrade or just get one in general drive me crazy.

First of all, helmet technology has come a long way in many forms. Whether it be how light they are, how protective they are, how aerodynamic they are, or how breathable they are. There are so many factors that make the upgrade in your helmet a worthwhile investment.

One of the best things in my opinion about splurging a bit on a nice helmet is to feel like you're not even wearing one. Helmets have become so lightweight while still retaining their protective qualities, it almost seems like there is nothing on your head at all. And to compare a $60 helemt to a $160 helmet, it's nearly night and day when it comes to weight. However, some customers like to try and tell me they feel no difference between the two, hand me both helmets, and have to honestly keep myself from laughing at the weight difference and their lack of noticing the weight difference.

I know a helmet on your head isn't exactly the same type of a contact point as your pedals, shoes and saddle, but it is a contact point nonetheless. Having something comfortable is vital. It can mean the difference between enjoying your ride and having a splitting headache when you're done. I am in the process of upgrading myself from my Specialized to either a Bontrager Oracle, Giro Aeon or Atmos. All of which will be lighter, more breathable and much more comfortable than my Specialized.

Another key feature of spending a bit more on a helmet is it's venting options. Now, more vents doesn't necessarily mean better. It comes down to location, induction and exhaust. Where does the air flow in, collect and exhaust in the helmet? If the air doesn't have a good place to enter, there's no way for the heat from your head to get exhausted and replaced by fresh, cooler air. Also, if the exhaust area of the helmet isn't properly positioned, air may just collect inside the helmet and leave you sweating in a humid mess.

Last but not least, colors. Yea, not a huge deal, but it is at the same time. Whether you plan to match to your gear or your bike is up to you. But having a handful of options is key for getting a helmet as well. First off, you don't want the same colors as everyone else. But also, you want to look like you at least tried to match something with your neon green kit. Right?

-Dave

Saddles, Seats, Where You Sit

Finding the right saddle can be a bit of a chore. Everyone has a different body than everyone else, so we can't really expect every saddle to work for every rider. There's some pretty cool technology going into saddles and how they are sized now.

For a while, seats were made with just one size, and it was a grab bag of which would fit you. But now, some companies (Bontrager for example) has started to make saddles in different dimensions of the same saddle to fit a wider range of riders.

Above we have the Paradigm RL from Bontrager. This saddle is designed for men, based on the cutouts and where men's sit bones generally rest while sitting compared to women. It also has a more aggressive, forward lean to it as it is designed to be a race saddle, rather than a comfort cruising saddle. The cool thing about this type of saddle is it comes in three widths which can be measured by a little mechanism you simply sit on at a bike shop. They come in Red (128mm), Yellow (138mm) and Blue (148mm) to encompass a good range of riders. For me, I sit right between the yellow and blue fit, So I aim a little wider to get a better comfort feeling on it. This is something personal, however for each person. Some people on the edge of two sizes may lean for the narrower fit. That's a personal choice.

The saddle above here is the Affinity RXL Carbon from Bontrager. If you're not so much into racing, but still want a performance saddle that is lightweight, this one is great. It comes in both men's and women's design, as well as black and white color options and 3 sizes for each gender. The posture position with this one is a bit more neutral/relaxed so it can be comfortable on both an endurance cruising bike, as well as a race/speed bike. It also comes in a non-carbon option to save a little more money.

This saddle, the Hilo RXL (hee-low), from Bontrager is designed with the triathlete/time-trialist in mind. It's built with a very forward leaning posture, and made for more flexible riders. A great choice for those riders looking for a lightweight saddle in a very aggressive fit style. The downside to this one is that it comes in one size. However, it has a new big brother, the Hilo RXL Speed Dial. With the Speed Dial option, the rider is given up to 16mm (0.63") of movement in the nose of the saddle to vary the width under your sit bones. A simple allen key moves the nose inward and outward to get the perfect fit. A better option for those like me who have a wider sit bone position, but still want the super aggressive fit for their triathlon bike.

There a many saddles out there, all with their own purpose. The best thing for you to do is some research. What kind of riding will you be doing mostly. Be honest with yourself, and anyone helping you find a seat. You'll end up losing in the end if you aren't honest. Spend the money to get the seat that works best for you. If it's up to me, I would rather save a little longer and get the best seat I can that will make riding more enjoyable, than suffer through a saddle that makes me miserable on every ride. After all, riding your bike is supposed to be fun and enjoyable. Why not make it as comfortable as possible?

-Dave

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Where To Spend Your Money

I have been working at the Trek Stores of Madison for a while now, and I'm starting to pick up a few things as I talk to more people in all forms of shapes and sizes as well as ability. One of the strangest things I have come across is where people spend (or don't spend) their money. This ranges all across the board. From your first timers to your veterans. It's quite odd to hear some of the reasons I have heard to not spend the little extra money on certain things when the cost to benefit is definitely there.

First and foremost, the bike. Many people come in, expecting to see some cheap hackjob of bikes that they can just take out and ride and treat poorly. Nope, sorry, we don't make bikes like that. While we do offer a wide variety of bikes at Trek, none of them are even comparable to bikes you may see at Target or Wal-Mart.

Beyond that, I really like to get people in things that are a bit more money on their contact points. So where they are actually touching and using the equipment. There are a few contact points on your body to really think about. The main two are your feet and your bum. The next is your head and hands (not quite as important, but still important nonetheless).

First off, your feet. Even if you are a new roadie, it's worth your while to spend the money in getting shoes that are both comfortable and well built. I'm not saying a shoe with a hard plastic last vs. a carbon last is wrong, but making sure that the shoe will last and fits your foot well is key. If the shoe is a bit tight, you're going to develop blisters and hot spots. Especially in longer rides. Taking away from the enjoyment of riding. The stiffer the last on the shoe, also, the better ability you're going to have while riding. With more stiffness comes more power transfer. Or less power lost in flexing of the shoe.

To go along with your shoes being stiff, comfortable and properly vented for hot days, you need some pedals that work just as hard as you do. There are a lot of decent pedals out there, so I won't get into each one specifically, but just what to look for. For a newer rider, check for adjustability of the spring in getting in and out of the clips. Some brands are naturally harder to get into, while 'others are harder to get out of. Just be sure to ask or try out the pedals before you just go straight into purchase.

Another key point for me is surface contact. How large is the area where you will be contacting the pedal from your shoe? Look at the surface area and really try to feel the difference between one and another. The larger the surface area, generally the less possibility of getting hot spots or aches in your feet. That also gives you less of a chance of slipping off the side. Especially under sprinting or climbing conditions when you're putting a lot of stress on both the pedal and the cleat.

That's all I have for today. Next time I'll talk a bit about saddles and things that affect your butt.

Some pedals to look at are ones from Shimano, Look, and Speedplay.

-Dave

 

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Bike Care/Maintenance

Bike Care/Maintenance

I don't talk too much about bikes in general, as it's such a broad topic, but I decided it was a good time for me to get some talk about bikes in some sort out there. I've been working for the Trek Bike Store of Madison for a little while now as part time work. It gets me out of the house from my freelance design gig a few days a week and I work with some pretty awesome people. I'm not going to sit and list awesome things about Trek vs any other brand so I avoid being partial in all fairness.

Mostly I want to talk about taking care of your bike. Bike care and maintenance is vital to just about everything that has to do with biking. If things on your bike are not properly cared for, they can break down and even fail. Most likely in the most in opportune time. Say, on race day. You haven't been cleaning and lubing your chain. BAM! First big hill you stand up to crank and your chain snaps.

Above is a picture of my new rear cassette for my road/commuter bike. It's all shiny and new, but there's no reason you shouldn't be able to keep it like new year round. Doing so will help with better shifting, no glitches in your pedal stroke and no lagging in the chain either.

Putting on a new cassette is rather simple, if you have the proper tools, but keeping it clean and in proper conditions is just a matter of commitment. Having some cleaner/de-greaser, rags, and bristle brushes to get into all the cracks and holes.

Something else to keep an eye on and learn to do yourself is to learn how to tweak your derailleurs. Learning how to use both the high and low pins to adjust the top and bottom of each derailleur (front and rear), will give you more freedom to stay out of the tech shop and out on the road. Ensuring that your chain is sliding smoothly through the bracket and not rubbing, even if you are cross-chaining.

Another nice thing to be able to do is redo your own bar tape. It seems simple, but just try getting the right amount of padding in the right spot, while still wrapping under the hoods and having enough left to cover the bar as far in as you wish. It took me a few tries to get it right. But now I feel I can change my bar tape whenever I need or when I think I want to try a new color.

Above is the bar tape wrapped under the hoods, with a fairly decent job of not leaving any gaps, though there is a small triangle. Below is the plug that goes into the end of the drops.

Putting the plugs in is a bit difficult at first, but it mostly comes down to being able to get the tape started right at the opening in the drops.

Lastly, learn how to do work on your brakes. Brakes are one of the easier things to work on in my opinion on the bike. The cables and pulleys on most generic v-style brakes are pretty straight forward. Try taking yours off, apart and putting back together again with new pads. You'll have a better understanding of how they work and why yours may or may not be working properly. Remove the brake cable all the way up to the handlebar and figure out where things may be getting stuck or how you can better care for them.

Below you can see where the brake cable starts and it runs through the housing and along the frame of the bike to the rear.

 

I think what it comes down to is you taking the time to spend time learning how to do one thing at a time on your bike. If you have a place in your area like where I work, we offer free tech classes once a week to anyone to bring in any bike and ask any questions you may have, take advantage of it. The techs we have love helping people learn how to care for their bikes and show off their knowledge. While also empowering you to know more about what may be wrong with your bike.

I did a lot of learning in a short period of time. Most of it by taking my bike completely apart by myself. I took everything off the frame, cleaned it, greased and/or lubed it and put on the new parts I got to go along with the existing. I learned more in that short of time than all the other work I've ever tried to do on my bike before. If you've really got a question about something on your bike, try taking it apart and getting to the bottom of it yourself. Nobody should know more about your bike than you!

-Dave