$$ For Bike Speed!

I just read the latest issue of Triathlete Mag and they have a great article (Apr '08, p. 82) called "SPEED FOR SALE". During the triathlon bike leg, your goal is to go very fast with a low energy cost, right? Aerodynamics is about 75% of the equation here and 60% is YOU, the rider! They depict a chart of products and their relative value in training. Look at them as "bang for buck" and they are in order of importance:

Clothing - 100 ($80-100)
Tires - 80 ($80)
Aero Helmet - 46 ($100-300)
Training Tools - 18 (powermeter $800-3500, coaching $75/mo., hr monitor $75)
Positioning - 16 ($50-200)
Fork - 14 ($300-500)
Aerobars - 9 ($200-500)
Wheels (front and rear) - 7 ($1000-3000 per pair)
Frame and Fork - 7 ($2000-4000)
Frame - 6 ($2000-3500)
Ceramic Bearings - 5 ($150)

So, let's look at a pile of money you might have and figure out the best way to spend it. Buying last year's tribike, which has a forward seat post allowing you better positioning (flat back, lower frontal area, ability to tuck in arms) should run about $1500-2000. A skinsuit runs about $100 at the most and the race tires should be about $80 at the most. A good bike fit should be free but if you have to go elsewhere, that should be around $100. (I highly suggest getting a trained eye to fit you and definitely go with a certified bike fitter who does lots of them). An aero helmet at the cheapest runs $100.

If you really wish to improve, look at getting a coach and a powermeter. You could hire them for 6 months prior to your big race. Nothing smoothes out your pedaling and gives you self knowledge like a power device. It's more accurate than heart rate, gives instantaneous information, and helps the athlete control work load in headwinds/tailwinds and uphill/downhill. Also, the triathlete can map out improvement much more precisely.

All said and done, you're out $2300 for the bike, skinsuit, tires, and aero helmet. You can rent race wheels on race day. Another option is to buy disc wheel covers for your rear wheel over the internet for about $100. Then, you could buy a used Hed3 front wheel or Zipp404 for about $500-700.

Some will say "just train more" and I do believe that. However, there are ways to wisely spend your money to get major bang for your buck. In short, a $3500 bike and $1500 set of race wheels may not be the way to go up front. Maybe it's wiser to start with a tight-fitting skinsuit, aero helmet, race tires, and pay a professional bike fitter $100 to look at your position on your current bike (road or tri), all for about $380?

Excellent Quote About Training

"Our approach (a simple week repeated consistently) is designed to reduce client stress levels. There is an element of faith required to follow a moderate, consistent program for six to ten months -- a lot of folks prefer stress over success! Within my own life, I have often felt far more "secure" when I was constantly tipping myself over the edge. It was a self-limiting approach."
-Gordo Byrn

http://www.xtri.com/features_display.aspx?riIDReport=4540&CAT=23&xref=xx

TRI BIKE BUILDUP

LITESPEED SABER '04

I bought a frameset in Dec ‘06 and decided that since I got a great deal, I’d build it up from ebay parts. I wanted to be done by February in time for the Kinetic Half IM, but it took longer than I thought - just like most projects. Some things I bought retail, but mostly I tried to stick with ebay or used parts from friends. Here’s the breakdown:

Litespeed Saber ‘04 Frame/Fork/Headset/Seat Post/Seat - $660 ($2500 retail?)

Ultegra Crank and BB (172.5) - $228.50 ($273 retail)

Ultegra Derailleurs - $102 ($146 retail?)

Shimano 105 Brakes - $95 ($160 retail?)

Cobra Base Wing - $131 ($210 retail?)

T2 Cobra Aerobars - $133 ($160 retail?)

Ultegra Chain - $30 retail

Profile Design Brake Levers - $60 retail

Dura Ace Bar End Shifters - $50 ($90 retail?)

Fizik Aliante Saddle - $66 ($155 retail?)

Bar End Tap - $20 retail

Speedplay X used (thanks Mel!) - $20 (retail $115)

So, the retail total would’ve been $3919, but my totals were $1595.50. Throw in a great bike fit from Bill McCarrick at C’Ville Bike and Tri and now I’m ready to ride! Also, I transferred my wheels from my road bike. The PowerTap is built into the hub of my road wheels and I’ll just keep them on the tri bike.

Captain's Blog - Supplemental

"CONSISTENT PROGRESS BEATS INTENSITY and VOLUME" - Michael Hagen from Carmichael Training Systems

I picked up two new, excellent students today, Casey a former collegiate gymnast, and Tim, a tough cyclist. Under the tutelage of my coach, Matt Calarco, a former Cat I cyclist, I've been targeting a weekly 1-1.5 hour swim, 3-4 hour bike, and 90+ minute run. That's in addition to several other swims, bikes, and runs. I impressed this upon Casey and Tim and they seemed to accept the concept. This idea really hit home when I listened to Michael Hagen at the Olympic Training Center.

Most triathletes train very randomly and get random results. They stick to no kind of plan and then about 8 weeks from race day, they start doing the hard workouts. That leads to sickness, injury, and ultimately no progress in the sport. Life is so much easier when you just stay in shape year round, doing the workouts, but not blasting yourself day in and day out. So, steady progress week to week, avoiding injury and burnout trumps beating yourself up.