Take a Ride with Me

[Nelly]

==Event 2: Bike==

Ask me 6 months ago what I thought of the bike event and I'd tell you..."Easy peasy. I can ride a bike. Shouldn't be a problem." Fast forward to today...my opinion has changed to believe cycling is the most complex of the three disciplines.

I could create a new blog just to cover the mechanics of a bicycle. I could allocate singular posts on bike maintenance, pre-ride checks, gear changing, proper form and pedal stroke, how to clean and lube your chain, how to repair/change a tire [Triathletes are required to change their own flats during a race. I've been practicing. Got it down. Hopefully I won't have to use my new found skill. But it's good to be prepared.] The list goes on. Do you believe me now? ....It's flippin' complex.

So today I want to cover the basics for getting started.

Equipment

There is a saying:

Welcome to Triathlons. You are now broke.

This saying is mainly a result of the money spent on getting equipped for the bike event. And I think it doesn't emphasize the cost enough. I am not joking. I've spent a ridiculous amount of money. I have no choice but to be a cyclist for life.

My bike aka "Javier"

Bike

The bike is obviously the MOST important item. It's also going to empty the bank. So it's important your bike fits you.  I find the key to getting the right bike is try them all out. Seriously. When I was in the market, I heard "Specialized is the way to go", "Pick a Trek bike", "You can't go wrong with Giant"....guess what I ended up with after trying out all those brands? A Felt bike. And I love it.

You'll also need a helmet. A requirement. If I see your riding without one...just don't...I'll get scary. I've now warned you.

And lastly you'll need lube and a bike pump to keep your bike maintained.

Beyond that, there are some items that I couldn't go without and would suggest. They are also what I've gotten the most questions about during this process.

Clipless pedals and cycling shoes

After I took my first hill I was so happy I had these. The cleat on the bottom of cycling shoes clips into your pedals. It allows you to not only push, but also pull up on your pedal stroke. It creates a much more fluid and powerful stroke.

Also, cycling shoes have stiff sole. Which prevent loss of power and helps prevent common foot injuries.

Cycling Apparel

I admit I love buying clothes like the next girl. But this isn't about looking good. It's about comfort. Just take one ride without bike shorts and you'll understand why. And when you do, give me a ring. I'd like to see you walk like a cowboy just dismounted from his horse. I could use the laugh.

The terminology for cycling gear confused me. So here's the rundown:

Singlet: This is a tank top that is slightly longer in the back and has pockets in the back to hold fuel.
Jersey: This is the t-shirt you typically see cyclist wearing. They have a zipper in the front, are longer in the back, and have pockets for fuel.
Bib: Yuck. This can only be described by a single image...

You get it? It's AERODYNAMIC....and OH so sexy. [Barf]

Kits: You know all those cyclists out there that appear to be sponsored as they ride around with advertising covering their apparel? Yep, the majority of those are purchased suits. They typically consist of cycling shorts and a jersey.
Trisuit: This is what I am wearing here...

It specifically designed to quick dry (mesh back), be chlorine resistant, have bike padding (thin, almost not existent padding), a longer back, fuel pockets, and mine has a built in bra for the run.

Another gear question I've gotten is about the gloves...why wear them? There is vein that run through your wrist. During cycling the pressure you put on your handlebars prevents the blood flow and the hands fall asleep. With gloves, the padding opens up space for the blood to flow. Plus, it's more comfortable ;)

Technique

I am far, far, far from getting out of the novice category. SO I won't pretend to know what is the best form and pedal stroke. But I have learned a couple things I can pass along to you:

• Your cadence should remain at 80-100, or up to 120 for sprinting.
• Keep your shoulders open and back, otherwise expect some gnarly knots in your neck.
• Push AND pull
• Your feet shouldn't touch flat on the ground when you are seated. If they are...go get a fitting.
• When you see a bump, try to avoid it. Duh. But if you can't stand up to lessen the shock OR pull your bike up with you to jump over it. 
• It's natural to want to lean IN during a corner...but it's actually better to lean your body away from the corner and you bike into the corner.

And I am so proud of myself because in my last three rides I've taught myself how to hydrate and fuel without stopping. Here's the key...ride your bike a lot to build balance. 

Resources

Local bike shops
Mapmyride.com
beginnertriathlete.com

My last piece of advice. OWN IT. I constantly remind myself to do that. The more confident of a cyclist you are the better. Don't be afraid of climbing. Go fast downhill. Learn to balance in the wind. And tell cars that you are the boss (but don't be stupid). And then have fun being a complete badass. It's not a sport for the wussies out there. It's toughened me up quite a bit.

Do you own a bike? If so, are you stronger at climbing or at speed?

Check On It

[Beyonce]

Purchase wetsuit. Check.

Get a bike tune-up. Today.

Swim in Open Water. Tomorrow.

Triathlon...15 days and counting.

Getting Better

[The Beatles]

A couple weeks ago I went to a running clinic. I may or may have not mentioned this. Can't remember. Don't care. The point is that:

1) I didn't learn much.

2) But, one thing I learned was about a nifty little device called, "The PaceWheel"

Now that I know about the device, it seems like a no-brainer. But, that fits right in with how I've approached running the past 10 years...I've figured out this sport the hard way...what's new?

So rather than spend $17 on the physical wheel product, guess what? There's an app for it ($1.99)!

What isn't there an app for?

Seriously...

So here's what the app looks like. This is a screenshot from my settings today, based on my mile race time with KC two weeks ago, 7:23/mile.

Basically...this helps you know at which pace to be running different workouts, such as long runs, tempo runs, and repeats so that you can get faster and your body can learn to work more efficiently. So awesome. I'm tellin' ya. It's a-w-e-s-o-m-e! Eek...makes me just want to do some track work. I'm all giddy!

You Sexy Thang

[Hot Chocolate]

Meet Javier...

[Yep, he's got a name now...think Javier Gomez...aka - sexy spaniard triathlete]

I think I'm in love. 

Me and Krick [and Scratch] post inaugural ride.

I took him out for a spin this afternoon after I picked him up from the shop. 

Honestly, I could have ridin' him all night long.

It was so much fun!

He only roughed me up a bit...

["Clip Out" accident...still gotta get used to that.]

I have a feeling this is going to get addicting.

Sexy and I Know It

[Ricky Martin - Glee]

I am officially committed. [I better be at this price. Who knew bikes were so freakin' expensive!?]

S-E-X-Y, right?

What do I name HIM? Give me your sexiest guy names...otherwise, I'll probably resort to naming him Ricky. 


[I would be just fine "riding" Ricky 2-3 a week. But I'd prefer to ride the real one.]

Sure Shot

[Beastie Boys]

Let's revisit my gear post from last year prior to running my 2nd half-marathon, the Olesak Lumber Half-Marathon.

Man, I am a completely different runner than I was a year ago. 

I swore by some things, that have since been booted to the curb. And picked up on others that fit in the category of, "WTF, how in the world did I ever get by without this!?"

So let's take another look at last's years winners and this year's replacements:

Shoes: Adidas Asics GT-2160

I still think Adidas are a great brand and I don't know if I prefer Asics now because of the brand or if it's because I finally went in for a shoe fitting. But wow, with these babies, chin splints be gone...love this shoe.

Tops: Ribbed Tanks

I've found a couple tanks this year that I love...and guess what, they aren't ribbed! Still, I can't run in t-shirts. I've suffered the winter months with windbreakers and long-sleeves. The minute it's 40 degrees you better believe I am peeling the layers off. 

My favorite tank right now is an Adidas Climalite Fitted Tech Tank.

Bottoms: Fitted Capris


I tried running tights, running shorts, and spanky shorts this last year. They all have a place in this world, but I still love my fitted capris by Under Armour most. [Sorry to the bypassing cars...I know you liked my spanky shorts. But, my goal is to comfortably exercise, NOT get as many honks as I can.]

Hair Accessories: Goodie StayPut elastics and headbands.

No changes here. The stay put works. And I love it. 

Powerbars: Crunchy Peanut Butter or Blueberry Crisp White Chocolate Macadamia Nut Clif Bars

Clif bars still work as my pre-run breakfast, but because of a sale on Clif Bars at the grocery store I branched out to try some new flavors. Aaaaah, behold, White Chocolate Macadamia Nut....mmm.

Sports Drink: Fruit Punch Powerade Water and Chocolate Milk [Separate, not mixed...bleh...]

I am so done with sports drinks. SO. DONE. Not only did I find they made my stomach "iffy" during long runs, I also just got sick of drinking them. I am all about water [and LOTS of it] before and during my training and races. Then post run, it's all about the chocolate milk.

Energy Supplement: Jelly Belly Sports Beans Coconutz Fuel

I am trying to eat more natural when possible. Especially since I am working out hard, I want to fuel my body with pure sources.  So I've been trying some more natural forms of fuel and these have been doing the job. Can I just tell you how awesome it is to be eating something that's actual food rather than just a science project? 

MP3 Player: iPod Shuffle

Nothing beats Apple. I love my shuffle. However, I need to upgrade because I've been listening to more podcasts and you can't listen to podcast on the shuffle. Say what?! Yep. So on Saturday I ran with my iPod touch in my bra...AND...now it's not working. Oops. [Not a smart move. Thanks for the idea mother.]

Some items that I also fell in love with this year:

BodyGlide: No chaffing. 
Nike+ Watch: Keeping pace has helped me tons. 
Non-cotton socks: Why didn't anyone tell me cotton causes blisters?
Socks with a padding on the ankle: Brilliant!
The Grid Massage Therapy Roller: I wouldn't be running today without it. HEALED MY IT BAND!
LoseIt iPhone App: Helped me shed the 10 lbs of marathon weight and pick back up my pace.

So what is your favorite exercise gear? [If you do triathlons, I'd especially love your input...newbie here...save me from learning the hard way!]

Pump It

[Black-Eyed Peas]

First trading out scrapbooking expos for triathlon fairs, now stilettos for cycling shoes?

Pearl iZumi Race Road Shoe

I think they are just as sexy as any pump I own. [Well, maybe not the red polka dot pair...]

As I've been venturing into this triathlon world, I expected to purchase a bike, helmet, and swimsuit. I didn't expect to be purchasing these shoes. I didn't even know they existed. But, after a couple cycling classes, I realized that I was the only one wearing regular sneakers so I started asking around and reading about the benefits.

So what are the benefits to cycling shoes?

SPD Bolt

1. The soles are stiff, which provide a better transfer of power. In typical sneakers you lose that power as your foot bends in the shoe. The power with a rigid foot goes right from your quads and hammies to the pedal.

2. Also, because of the non-flex of the shoe it helps prevent injury to the foot, such as plantar faciitis. AND I AM ALL FOR PREVENTING INJURY.

3. The shoe clips into the pedal. This keeps your foot in contact with the pedal at all time, which provides a more efficient pedal stroke.

Getting used to clipping in and out will take some getting used to. And I felt that my 17.3 mile bike ride today was more difficult as learning new/better form can usually be more taxing at the start. But, I did like the lack of bounce on the pedal and found that I could focus more on my pull, rather than just push.

Excited to get to test these babies out some more. Too bad I have to wait until next week's class.

Teach Me How to Dougie

[Cali Swag District]

Did I say Dougie? Ahem. I meant...Teach me how to try tri...

This is what I'll be doing reading this weekend.

That and buying bike shorts. My butt still K-I-L-L-S from the cycling class on Wednesday.

Do you read "How to" Books? 
(The book in this post MADE a marathon possible for me.)

Do Somethin'

[Britney Spears]

Last February, I went for a run at our apartment gym. The gym wasn't used often, so it was typical for me to be the only person up there. In the 3 years prior to that day, it hadn't been a problem.

Our gym had one entrance with a glass window. One way in, one way out.

About 2 miles into my run, another girl walked in through the green door. She jumped onto the elliptical and worked out.

At this point her back was to the door, but  from the treadmill I ran on I could see through the door by looking left and also by looking straight forward into the mirror.

At about mile 3, I noticed that there was someone standing at the door. I assumed it was someone coming to join us. But as I took a closer look saw a young, muscular man. Probably in his mid-20s. He seemed to be just lurking around.

I am a suspicious person. I always believe the horror stories about gangs slitting achilles tendons and have nightmares about Ted Bundy. So I immediately felt my heart rate speed up and my head thinking of the worst.

A few minutes went past before I took another glance. I had convinced myself during that time that I was safe and that it was just my imagination. But when I took a look to my left to see if the man was still there, he noticed my look and exposed himself. Then proceeded to masturbate.

The girl on the treadmill next to me. Oblivious.

At the time, I didn't own a cell phone. I didn't have anything to protect myself way. I couldn't run away, because the only exit was next to him. So I ran in place on the treadmill. I did have my iPod Touch and wifi, so I tried to reach my husband 3 flights away by tweeting him and posting a plee for help on facebook.

While I prayed that my husband would show up, the man lingered for what seemed like a lifetime, but I estimate was probably about 20 minutes. He tried to get my attention and further display himself. I just kept my attention away from him and proceeded on with my workout.

Eventually he walked away.

About the same moment my husband showed up. He went in search for the creep, but didn't find him.

We informed the girl in the room with us and offered to walk her back to her apartment.

I've had multiple stories similar to this one. Running is my passion, but can also be dangerous.

After my experience last year, I went to the police department to get a weapons permit and mace (which is the law in MA). The system was ridiculous and I ended up not getting any at the time.

Since I've moved back to UT, where there are no laws against carrying pepper spray, I've had this on my to-do list every since. Month after month I procrastinated.

When I heard about the saddening news of fellow runner, Sherry Arnold, I was sickened. My heart breaks for her family and friends. And I hope the rest of us can avoid this tragedy.

So as all actions, it starts with you/me. The day I read Sherry's story, I made a deadline for which I had to buy pepper spray.

This week I received my order, hooked mine to my key chain, and gave each of my sisters a canister.

This post by Miss Zippy says it well...we have to take our streets back, be safe, alert, and continue to enjoy running.

I ask that you each do the same and protect yourself, with either pepper spray, a running partner, or something of the sort. Please take care of yourselves.

Hanging Up My Shoes

This post is dedicated to these babies:

This 7.5 sized Asics GT-2160 crossed the Marathon finish line with me. 

Runners have all kinds of weird memorabilia. 

I feel like I should save these along with my medals, t-shirts, and bib numbers.

They were my first pair of fitted shoes. 

Once I wore them, I no longer suffered from Chin Splints.

They ran over 500 miles with me (too much for one pair of shoes).

1 Marathon, 2 5ks, and a Half-Marathon.

Plus ALL the training.

I wore them down. And it's now time to say goodbye...

Old Pair

And welcome a new pair...

New Pair

Same shoe. One new, one old.

My new Asics GT-2160
The last pair was so good to me, I got the same model for my new pair.

And now that I've got my nike+ pouch set up, I feel like things are final. It's bitter sweet. Don't tell the last pair, but it feels great to have new shoes!

PS-I couldn't believe that I felt sad to retire my Marathon shoes. I've decided that I should name my next pair. Who knows what they'll help me accomplish. Anyone got any ideas for a name?