Noel¨s Blog
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July 29, 2008
Tech Talk by Mark Allen
Wheel selection
One product that can have a positive impact on your race is a new set of wheels. But the question always becomes which ones to choose. Do I get a light wheel with shallow rims or a disc that is heavier, or something between the two?
If money is no object, then you can get several combinations to handle windy conditions, hilly courses and the flat time trial. But for most the answer is that it really depends on where you will be doing most of your racing. For just about every course, in the rear the choice is going to be either a disc or a wheel with a fairly deep rim. Keep in mind that even "hilly" courses, like Ironman France, have their share of flat areas. So the rear wheel will be best if it is extremely areo, which will more than make up for any extra weight over a shallow rim.
The front wheel will be influenced by the course and conditions much more. For example, if you are doing IM Florida, the best front wheel will be a moderate to extremely deep rim. However, if it is going to be the big dance on the Big Island, the cross winds will blow you half way around the world with as very deep rim. There it is going to be best to have the front wheel have a modest to moderate dish to it.
For an excellent course by course comparison of different wheel sets that will help you optimize your performance, click on the link below. It is a compilation of key Ironman races and varying conditions as they affect your optimal choice of wheels: Wheel Comparison
Take the time to digest the info. It will give you a big advantage by not only having great race wheels, but also the right wheels for the right course.
December 14, 2006
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18 EASY WAYS TO PREVENT INJURY If you love training and racing, you'll love this advice from one of triathlon's top pros. In fact, follow these tips and there's no reason you shouldn't be training and racing for a long, long time to come. By Joanna ZeigerMost of us have experienced one or more injuries at some point in our athletic careers, and while some injuries sideline us for a few days, others can be career-ending. My triathlon life began when rotator cuff tendonitis abruptly ended my swimming career. This particular injury has left an indelible mark on my life. My junior year of college was a pivotal one; I qualified for the Olympic Trials in swimming and was looking to my senior year with great anticipation. However, just weeks prior to leaving for my final year at Brown University, I began to experience pain in my left shoulder. What I thought was a little problem led to four months out of the water, excruciating physical therapy, missing the Olympic Trials -- and the shoulder still flares up eight years later with no warning. This injury taught me the importance of listening to my body, not taking my health for granted, and being defensive in preventing injuries. Fortunately, many injuries are preventable. The following list is intended to help you stay healthy throughout your training season.Swimming. Proper technique is crucial not only to swim more efficiently, but also to prevent injuries. I know firsthand how difficult it is to make stroke changes. I changed my stroke after 16 years as a competitive swimmer. When I was recovering from my shoulder injury, a masters coach explained that if I still wanted to swim at age 30 ( I was 23 at the time), I would have to bend my elbows more on my recovery and breathe bilaterally. At the time, 30 seemed like ages away, but I took his advice and struggled to make the changes. Now, 30 is just a few months away, and I am happy to saw that I am swimming faster now than when I was 23.Tips to improve technique and ward off injury: 1. Join a masters team. An on-deck coach can do wonders to improve your stroke. 2. Have somebody videotape your stroke. A moving image of your habits will actually help you visualize proper technique when working your way through the water. 3. Attend a swim camp or triathlon clinic. 4. Spend time alone in the pool. To better focus on technique, it is imperative to spend time at the pool without the pace clock and the competition of other swimmers. Pick a day, swim easy, and think about your stroke. 5. If you are tired, feel pain or your stroke is falling apart, stop for the day and try again in your next session. Any of these three symptoms can create bad stroke habits that can eventually lead to injury.Cycling. Bike fit is crucial to maximize your strength and to decrease the chance of injury. I suffer severely from the Princess and the Pea syndrome; if my bike is off by just one millimeter, I will have an ache to show for it. I have been known to stop half a dozen times on a ride to adjust my saddle. A few years ago, I spent several months toying with my position. When my stem was too long, my shoulders hurt; when my seat was too far forward, my knee hurt. I learned the value of proper fit the hard way. 1. Have an expert look at your position to make sure that your stem length, crank length, seat height and seat fore/aft position are correct. 2. When you determine your optimal position, mark everything (with black electrical tape or the like), so if you take your bike apart or if something slips, you can readjust it back into its proper position. 3. Do not ignore your cleats; they too can come loose and shift, thus altering your position. Make sure the bolts are tight.Running. Running is the most tenuous of the three sports. Running injuries are rampant, and I have certainly experienced my share. I have had the requisite stress fracture and knee aches, and two years ago I suffered from sesamoiditis (inflammation of the ball of the foot. Trust me, it hurts!). Two of my injuries developed as a result of running in worn-out shoes. On my last orthopedic visit, I was told to change my shoes every 250 miles. That's a lot of shoes! In fact, Saucony informed me that only the Kenyans go through more shoes. "Injury prevention," I responded. 1. Change your shoes often. This is not the area to be trying to cut costs. When in doubt, throw them our (or recycle them, or whatever - just don't run in them!). Unless you are running an average of 10 miles a week, six months is too long to keep a pair of shoes. Err on the side of safety and replace shoes instead of trying to squeeze extra miles out of them. 2. Keep at least two pairs of shoes in the rotation, especially if your are running several days in a row. Use your running shoes strictly for running - wearing them to the gym or to run errands will shorten their lifespan and zap their cushioning. 3. Determine what type of runner you are - neutral, pronator or supinator - and find shoes that accommodate your type of running. The podiatrist at a good sports medicine clinic is an excellent resource for this task, and can often provide you with a list of specific running shoes suited to your biomechanical needs. 4. Use over-the-counter inserts for more cushioning and/or arch support. 5. Run on trails when possible. Your legs will thank you for the softer surface. Dodging rocks, twigs and roots will help your dexterity. 6. If you are feeling achy, take a few days off or run in the pool.Miscellaneous. And lastly, some general comments. 1. Always warm up. Prior to a workout or a race, it is crucial to ease into your effort. A warm up helps loosen the muscles and gets ride of lactic acid left over from the last workout. A proper warm-up will diminish the chance of muscle pulls, and will also keep you stronger throughout your entire workout. Start your workouts at low heart rate, then gradually pick up the pace until you reach your target zone. Do not be afraid to spin easy, run for 10 to 15 minutes or jump in the water and swim a few strokes before a race. A pre-race warm up will help you get ride of the jitters, and prepare your muscles for tough exertion. 2. Stretch regularly. The extra few minutes spent stretching will pay off in the long run. I usually stretch during or after a workout, not before. If I feel tightness during a ride, run or swim, I do not hesitate to stop and stretch out the aching limb (Hint: stopping to stretch is a great excuse if you need to, yet again, adjust your saddle). 3. Treat yourself to a massage. It's an expensive habit, but worth it. Plan a massage to augment key points of the season. Good times are after a hard week of training or after a grueling race. Massage greatly expedites the recovery process, and with regular stretching, should keep you flexible and injury free. 4. Watch for signs of overtraining, a common habit among triathletes. If you find yourself sleeping poorly, not enjoying your training, are seeing an elevated heart rate in the morning or you are grumpy, chances are you are overtrained. The remedy for these symptoms is to ease back or take some time off. Every now and then, a nap is more beneficial than a workout. Training when you're overtrained will not make you any better, and it could cause injury.Train safe. Race hard. Have fun.Joanna Zeiger is a professional triathlete and Ph.D. candidate in genetic epidemiology at Johns Hopkins University in Baltimore. Get this back issue! Call our customer service line at 1-800-808-1968, 9-5 M-F, PST. Ask for the March 2000 issue. |
December 14, 2006
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