Archive
On Bike helmets, eating your fruits and veggies, and strength
It’s been a good weekend for a bit of reading.
Air vents in the front of an aero helmet make a negligible contribution to its drag…..Therefore, seek out a helmet that has a shorter, blunter endpoint and don’t worry about sacrificing ventilation.
-Jim Gourley, Engineer turned triathlete and author
Faster: Demystifying the Science of Triathlon Speed
Frt and Veggie Consumption Reduces Risk of Mortality
Study from the American Journal of Epidemiology followed 451,151 subjects for over 13 yrs. The results showed a combined frt and veggie intake of 569 grams per day reduces the risk of mortality by 10% and delays the risk of death by 1.12 yrs.
-“Research Shorts”
Journal of Personal Training NCSF
Optimizing Strength Training for Running and Cycling Endurance Performance
According to the authors, improved endurance performance may be related to:
Delayed activation of less efficient type II muscle fibers
Improved neuromuscular efficiency
A conversion of fast-twitch type IIx fibers into more fatigue-resistant type IIa fibers
Improved musculo-tendinous stiffness
-“Research Shorts”
Journal of Personal Training NCSF
Richard’s 1st Triathlon
Hi,
Thought I would drop you a final on my first tri.
Unfortunately, while setting up my spot, I bent over and put my back out. Wasn’t crippling and I had an hour to try and walk it off which I was able to do to a point. Got it loosened enough to at least give it a try. (had my fears because if it went again while in deep water I would have been in big trouble. If you never had your back go, it can be very crippling)
Ultimately it survived. Did the swim in the 12 minute that I hoped. T1 though due to stiffness and limited movement was a laughable 3:20. Bike ride was also hampered by my back. Couldn’t get up out of the saddle on climbs due to pain. That came in at almost 38min which was 3-4 minutes slower than I hoped for. T2 wasn’t a whole lot better than T1. Back was VERY stiff after being on the bike. Just getting off was ugly. That transition took 2:13.
When I started to run the back was again in the way. Had to walk the first couple of hundred yds before it loosened enough to allow me to at least jog. Running came in at almost 19min. which was again 2-3 minutes slower than I had hoped for. But… I did it. Glad I didn’t drop out before even trying as I had considered doing.
My final time was 1:14:16.
Not only that, I came in 161 out of 300. 3rd in my age group out of 5 people. Who would have thunk.
Now I have the bug. Maybe if my back hadn’t gotten in the way I could have knocked 7-8 minutes off that time and gotten 2nd.:) 1st was out of reach, that guy broke 1 hour.
Thanks for your suggestions. I used them all. Deb tells me that when I left T1 others in my area used the bucket too. Really is a good thing.
Richard
The 7 Parts of Tri Training
During the off-season evaluate your training in the following areas:
- Swimming
- Cycling
- Running
- Nutrition
- Functional Strength
- Recovery
- Transition
All of these areas need your attention. Work on your weaknesses during the off-season. Do not neglect the details of nutrition, recovery days or recovery blocks, and practice transitions (Bricks).
Tri Tip for Bike
Use aero bars. They significantly reduce drag by decreasing air resistance. If you’re riding in an upright position your body acts as a parachute. Try to use the a-bars or the drops as much as possible.
101 Tips for Completing Your First Marathon
Running a marathon is a lifetime achievement and is most likely on many a runner’s bucket list. However, it can be difficult to navigate through the rough roads of training. This quick reference guide will help you reach this monumental goal. Read a tip everyday to stay on course and to maintain the right direction. Good luck and enjoy the journey.
If you have been running or jogging allow 7 months for training. It takes time for your muscles, ligaments, and tendons to adjust not to mention your heart and lungs.
KET Fitness 
