The days are getting longer and it is about time for a playlist refresh. We put together 1.5 hours of jammin’ tunes to keep you motivated while you move. Play from start to finish or pick and choose to add to your own playlist.
We highlight the pros and cons of tubulars and clinchers
If you’re relatively new to triathlon then you’ve probably noticed many new terms, like tubulars and clinchers. Even veteran triathletes are learning new terminology about the sport. Whether you’re new to triathlon or you’ve been racing for years, we break down the difference between tubulars and clinchers.
Learn about the pros and cons before you decide to make any purchases, replacements, or upgrades. Click To TweetTubulars
Tubular tires, also known as “sew-ups” or “sprints” differ from clinchers in that they don’t have beads. Instead, the two edges of the tire are sewn together around the inner tube. Tubulars are used on special rims and are held on to the rims by glue.
Pro
– the lightest practical tubulars will always be lighter than the lightest clincher
– if you flat, you can ride on it for a little longer
– if glued properly, the tire will stay on the rim even if it flats
– ride quality
Con
– costs more (rims and tires)
– more difficult to maintain
– hard to repatch as an individual without team support on the road
– you could get tire/rim separation, especially when rims are hot from braking and end up like Joseba Beloki in the 2003 Tour de France.
Clinchers
Conventional tires used on 99% of all bicycles are “clincher” type, also known as “wire-on.” They consist of an outer tire with a u-shaped cross-section and a
State Wheels Carbon Clinchers come in a variety of depths and are handmade in Austin, Texas
separate inner tube. The edges of the tire hook over the edges of the rim and air pressure holds everything in place.
Pro
– wheelsets are less expensive even if you get a really nice set
– replacement tubes are way less expensive
– you can replace the tube without replacing the tire
– wheels are more common
– easier to patch on the road, no need for gluing, stretching tire, etc.
Con
– if you flat, you can’t really ride on it
– some say a lower-quality ride
– will always be heavier than tubulars (tube, tire, clincher interface)
The ride quality and weight differences between tubulars and clinchers are getting smaller, but will always continue to be there. Especially with carbon wheels – carbon clinchers are more difficult to make and will be heavier than their carbon tubular rim counterparts.
Time for some tri gear upgrades!
After you cover getting the basics for a triathlon, there comes a large list of wants and upgrades. This edition of Tri Gear Round Up we will focus on some of these upgrades and the benefits of each. After you cover getting the basics for a triathlon, there comes a large list of wants and upgrades. This edition of Tri Gear Round Up we will focus on some of these upgrades and the benefits of each.
Ibera Bicycle Lightweight Aluminum Water Bottle Cage
These cages are a significant upgrade from your standard aluminum cages. They are lightweight and give you that “carbon cage” look without breaking the bank. Also, the design allows you to remove your bottles with ease while keeping the bottle secure while riding. Now if you already have something like this and are looking for the next upgrade, it is time to go carbon.
<p>For your rear hydration set up, it is best to go with the XLAB Gorilla cage. This carbon cage is pricey, but it makes up for it by keeping your bottles secure on long rides. No more launching bottles, yay!
<p>If you have a smaller bike frame, you may consider a side entry bottle cage. These allow you to remove the bottle to the side instead of pulling up.
Fi’zi:k Performance Bar Tape
Most bikes start out with a simple cork bar tape. While these are just fine when starting out, if you find yourself on the bike more you may want to upgrade. Fi’zi:k may seem like a weird name, but they make great products including bar tape. Fizik’s Performance Bar Tape comes in two distinct styles: Soft and Tacky. We like the tacky finish as it keeps your hands or gloves glued to the bars even if it gets wet. The 3mm thickness of the tape gives a dense-yet-forgiving comfort to your bars.
<p>If Fizik doesn’t have the color you are looking for, a great second option is Lizard Skin Bar tape.
Continental Grand Prix 4000s II Cycling Tire
The Grand Prix 4000s II is a great all around tire. It is a combination of reliability, comfort, low rolling resistance, and performance in weather situations. It also does well with punctures.
<p>The patented BlackChili Compound improves rolling resistance by 26 % and provides 30 % more grip than activated silica compounds. The only option that you will have to make is the width since it comes in both a 23c and 25c.
Chamois Butt’r Anti-Chafe Cream, individual packs
If you are not using a Chamois cream then start now, you will thank us. The real upgrade here is in the individual packs. These are easily stored in your bento box or your jersey pocket.
<p>Chamois Butt’r immediately improves riding comfort & soothes already chafed or irritated skin. It lubricates, soothes and softens the skin of all athletes who experience chafing. Apply liberally to skin and/or chamois before each ride. May be applied to any skin areas that rub together or against clothing, i.e., rubbing thighs or underarms.
YETI Rambler 14 oz Stainless Steel Vacuum Insulated Mug with Lid
Ok, so technically this piece of “tri gear” is not triathlon specific but it is an upgrade. As triathletes, we put in the long hours, and we deserve hot coffee when we want it!
<p>This Yeti Rambler is a great size and comes with a comfortable handle. The double-wall vacuum insulation keeps cold drinks cold and hot drinks hot until the last sip. So fill this up with your favorite and leave it in your car to enjoy when you get back from your workout.
Kool Kovers Bicycle Shoe Cleat Cover Set
Protect your investment with cleat covers. Covers protect cleats from wear and make walking easier. No more slipping as you shuffle into the bike shop on a mid-ride pitstop. They are also a good option for preventing mud and dirt from building up inside cleats. Just put these on your shoes in transition and then take them off once you reach the mount line.
<p>They are super easy to attach, remove, and store (in your saddle bag or jersey pocket).
Represent a Reason and take your training to the next level!
People race Kerrville Triathlon for many reasons. It’s the most scenic triathlon in Texas. Most race to prove to themselves they can complete a longer distance triathlon. Others race to beat their previous time. Some participate to stay in shape. Whatever your reason you choose to race Kerrville Tri, you can make your training and race day that much more meaningful when you Represent a Reason! Click To Tweet
When you Represent a Reason you have the opportunity to raise funds and awareness for the nonprofit organization of your choice. Fundraising becomes your defacto fourth discipline when you’re training for Kerrville Tri and racing on Saturday, Sept. 29th, or Sunday, Sept. 30th. Use your triathlon training to take your impact beyond race day! You can get your friends, family, and training groups/clubs involved too. Anyone can Represent a Reason and make a difference for their preferred charity. Start fundraising today using the steps below!
Step 1: Register for the race and create a fundraiser
- Click “Set Up Your Fundraiser” and choose your charity – a page will be created and you’ll be ready to start fundraising.
Step 2: Share with the world
- Your fundraising page allows friends and family to donate directly to your cause and helps you share your story.
Step 3: See your impact
- Your personal page collects your fundraising totals together in one place – your overall impact.
Let us know on Facebook, Twitter, and/or Instagram what charity you’ll support when you Represent a Reason!
Is your body like a racecar?
Maybe you should think of your body as a racecar! For long-distance racing (swimming, biking, running), nutrition is the key to success. That is assuming you appropriately trained for the race and pace yourself based on your training. The biggest thing we see is the lack of knowledge around calories and the fear of not having enough salt. Cramping, bonking, blowing up, are all things we want to avoid. What causes them?
Cramping
Cramping is caused by overuse and lack of sodium. Cramping in a short-distance event is due to overuse and not the body’s lack of sodium. Cramping in a long-distance event can be due to sodium, but it can also be due to overuse. If it is due to lack of sodium, it will not be in one isolated area, like your calf. You will feel the cramping across the entire body. Once this happens, it is nearly impossible to recover during any mid-distance event.
Bonking
Caused by running out of fuel during a long-distance event. It is almost impossible to truly bonk during a short event (less than one hour).
Blowing up
Blowing up is the most common issue that most people confuse with the other two. Blowing up is caused by going too fast. Using your muscles at a level for which you did not train them will cause them to cramp up. If you can average 20 mph at your local TT of 15 miles, this does not mean you can hold this average for the bike of a half or full Ironman.
To keep it easy, you want to think of your body like a racecar. Your car needs three basic things to keep running: Gas, oil, and electricity. Click To Tweet3 basic things the body needs to perform at a long distance event
The three things your body needs to perform during a long-distance event are water, calories, and sodium. Everyone’s body processes calories, water, and sodium at different rates. It is not possible to replace everything you burn in terms of calories, but the replacement of water and sodium while you slowly dig a calorie hole is the key to success.
Gas is like your calories. Calories are the fuel your body needs to run.
Gas is like your calories. This is the fuel your body needs to run. Calories can come in the form of Clif Shot Energy Gels
Oil is like your water. Water lubricates your joints and allows your engine to process and burn fuel.
Electricity is like your sodium. Sodium is what your body needs to allow its muscles to fire.
You can be low in these different areas, but being empty in these areas is what causes major trouble. The purpose of this analogy is to help people better understand what is going on with your body. Checking on properly identify nutrition issues and better keep your body running like a racecar.
Wash your bike and extend the life of its parts
This time of year it seems like you always need to wash your bike. Whether it is from rain or indoor trainer rides, it seems like your bike is always dirty, even a couple of days after you wash your bike.
Everybody knows that when you ride in the rain your bike will get dirty, but it can get just as dirty from sweat and sports drinks when riding on a trainer. Click To TweetItems needed to thoroughly degrease and wash your bike
1. Workstand or something to hold the bike off the ground (a rear car rack works well)
2. Brushes (I personally prefer the Finish Line Pro Brush Kit
3. Bucket (Home Depot or Lowes both have cheap 5-gallon buckets)
4. Simple Green
5. Degreaser
6. Access to a garden hose (don’t use a pressure washer, the high pressure can push the grease out of the bearings)
Follow these steps
The first thing to do is put a little degreaser on the chain. Don’t use too much, a little goes a long way. Let it sit on the chain for a minute or two. Give the chain a light scrubbing and rinse it off with the hose. Next, make a Simple Green solution with about a 3 to 1 ratio of water to Simple Green. Take your big brush and use the solution to wash all the big parts of the bike (frame, fork, wheels, cranks, and derailleurs) Smaller brushes work better in the tight areas. I like to start at the front of the bike and go back so I don’t miss anything.
Use the garden hose to rinse off the entire bike. Don’t forget to wash the bar tape, saddle, and tires. These parts tend to get forgotten and they can get pretty gross if they stay dirty. Washing your tires also gives you a chance to inspect them for big cuts and pieces of glass that may be embedded in the rubber. You can let it dry outside or hand-dry it with a towel. After it has dried off you can then lube the chain and it will be ready to ride next time.
If you keep your bike clean it will prolong the life of every part on the bike and help to keep it working perfectly. Remember: a clean bike is a happy bike.
by: James Balentine, owner of City Limit Cycles, an Austin, Texas-based mobile bicycle repair company that comes to you. Balentine began working with bikes in 1990 when he was 12. He began racing mountain bikes in 1991 and BMX in 1992, winning 12 national championships before turning pro in 1999. He has worked with USA Triathlon as a mechanic for Team USA since 2004. Since 2013, Balentine has worked with the US Paratriathlon team and is their sole mechanic.
What bike helmet do you wear when you ride?
In the United States, government standards ensure that every bike helmet sold will help protect you in a crash. For most riders safety alone is not enough: a good bike helmet must be comfortable, have good ventilation, and be the “least dorky looking.”
So which brand is best? The truth is that there is no best option. Each helmet company has a slightly different profile and will fit each person a little differently. The key to the decision-making process is to find what works best… Click To TweetRemember, looks are important, but protection, comfort, and functionality should come first. White reflects heat, which every little bit can be helpful if you find yourself riding outside in Texas during the summer months. We suspect that this why the color is so popular among ours staff. That and it is classic and can be worn with any kit.
Check out what bike helmet High Five Events’ employees wear and how long they’ve been riding.
William’s (the Rookie) bike helmet.
John
Riding Experience – 10 Years
Favorite Helmet – Giro Savant MIPS
Emily
Riding Experience – on and off for 4 years
Favorite Helmet – white Giro Revel MIPS
Helmet Color of Choice – White
Tina
Riding Experience – Since 2006
Helmet Color of Choice – White
Jack
Riding Experience – riding for 24 years (not counting kid bikes)
Favorite Helmet – Giro Air Attack
Helmet Color of Choice – Black
William
Riding Experience – 2 Months
Favorite Helmet – Giro Isode
Helmet Color of Choice – White
Dan
Riding Experience – Since High School no exact years listed 😛
Favorite Helmet: Giro Atmos II
Helmet Color of Choice – White
Joey
Riding Experience – Since he can remember, this might be longer than Dan but no one will confirm.
Favorite Helmet -Giro Savant MIPS
Helmet Color of Choice – Bright red/black
Stacy
Riding Experience – Since 2001
Favorite Helmet- Giro Atmos II
Helmet Color of Choice – White
Run softly you could take time off your run
As triathletes, it seems that the inherent beating our legs take while on training runs often leads to some of the most nagging and potentially severe injuries. That dreaded pain on the inside of a shin. The chronically inflamed IT band. A perpetually tight hamstring. The list goes on. Too many times we chalk this up as “part of the process.” What many athletes do not realize is that by applying a few subtle technique changes to running form, common injuries can be eradicated and running speed can be gained. By being quiet while you run you can achieve increased economy of movement; in other words, run softly.
Runner at the 2017 Kerrville Triathlon Festival (credit: Ed Sparks)
While on your next training run for the Kerrville Tri, leave the iPod at home and prepare to listen while you run softly. Listen to your gait. Is there a heavy sigh from the ground on every foot strike? Do you notice a shuffling sound similar to autumn foliage moving along at the pace of a breeze? If you are picking up on sounds that are more audible than not, you may need to work on your foot strike and run more softly.
When you run softly it allows your foot to strike the ground and transition from the initial contact This is often considered heel strike or a mid-foot strike, with less breaking force (ground reaction force). Click To TweetThis means that less impact is transferred from this brief, but violent stop throughout your body. Think of a plane landing gently at an optimal angle. Now think of a plane landing that comes down a little hard and jolts the entire cabin. This is not entirely dissimilar to the jolt your body takes each time your foot lands. When coaches tell athletes to run with light feet, this is precisely what they are referring to.
On runs, occasionally think about foot strike and quick transition. As your heel comes in contact with the ground try to roll your foot forward to the mid-foot, then to the ball of your foot, and then to a strong, propulsive toe-off. Work on doing this seamlessly and without interruption. Another important key to this skill is never allowing heel strike to be forward of your knee. Your heel strike should occur directly under your knee and your knee should be directly beneath your center of gravity. Look down while in heel strike to mid-stance of your stride. At that point, you should see no more than the tips of your toes extending from beneath your knee. If you see more than just the tips, then you’re creating a greater ground reaction force and more resistance – increasing your risk for injury.
Like anything, running softly takes time to develop. Remind yourself to run softly because the impact can be huge. Click To TweetTake care of your bike and it’ll take care of you
Triathlon season is rapidly approaching for most triathletes! If you’ve been riding all winter or are brushing the cobwebs off, take the time to learn about/be reminded of a replacement timeline for the parts on your beloved road/tri bike. Whether Kerrville Tri is the only race on your calendar or you’ll close out your tri season on the most scenic triathlon course in Texas, the below replacement recommendations will help ensure your trusted ride is ready to roll when you exit T1. Keep in mind, every triathlete’s replacement timeline is different. If you ride more frequently replace your parts sooner.
Bike care is as vital as training.
Tune up: once a year or as needed
Cables replaced: replace every six months or as needed
Tires: 2500 miles
Tubes: until they flat
Chain: 10-speed: every 2000 miles; 9-speed or less: every 2500 miles
Cassette: replace every 15,000 miles (if the chain is replaced regularly)
Bottom bracket: replace when loose or rough
Brake pads: replace when worn halfway through
Bearings: replace when rough
Carbon bars and seat post: replace every 1.5-2 years.
Find yourself in need of some maintenance? Contact City Limit Cycles in Austin or Jack and Adam’s Fredericksburg.
Best of luck this triathlon season.