Question:

Does anyone know which station I could find live coverage of Boston on? Thanks! Happy Running! Ricky

Response:

TV Coverage: 9:00AM – 11:00AM: WBZ Special – Preview 11:00AM – 4:00PM: WBZ Special – Marathon 11:55AM – 3PM: ESPN2 Live Coverage 11:55AM – 3PM: TSN Live Coverage Live net coverage available from several sites listed on the Runner’s Web. Ken Does anyone know which station I could find live coverage of Boston on? Thanks! Happy Running! Ricky

Ken Parker Runner’s Web <http://www.runnersweb.com A running and Triathlon Resource Portal

Response:

Does anyone know which station I could find live coverage of Boston on? Thanks!

Europe, 18.00-20.30 MEST Eurosport Satellite: ASTRA reception area Trp. 77 (27500, 3/4) ASTRA-1H (footprint: http://www.astra.de/satellites/footprints.shtml) analog 11.9535 GHz / H 19.2

Question:

For those that competed in the Callaway tri yesterday, did any of you think that the swim and run distances were short? The swim did not at all seem to be a full 1kilometer and the run seemed shorter than 5 miles… I was expecting to swim in about 18-19 minutes and came out of the water at 14 minutes flat – that just seems way to fast for my swimming ability!! As well, I sure didn’t feel as though I were running sub 7:30 minute miles…?? Any one else also have times that seemed to good to be true?? Mike

Response:

Michael wrote in For those that competed in the Callaway tri yesterday, did any of you think that the swim and run distances were short? The swim did not at all seem to be a full 1kilometer and the run seemed shorter than 5 miles… I was expecting to swim in about 18-19 minutes and came out of the water at 14 minutes flat – that just seems way to fast for my swimming ability!!

The swim was probably 100 meters short of the 1000 meters. The lead guy did about a 9:30, but he is a pure swimmer converting to triathlon. It has been short ever since they got rid of the first leg of the swim and started with an "in-water" start. Since they changed the course around this year, and used bouys instead of the old swimming area ropes, they could have corrected it. As well, I sure didn’t feel as though I were running sub 7:30 minute miles…??

I should have hit a 6:20 pace, but it came up 6:00, so it was probably short. It should not have been short, since it is out and back. They did change the first part though, so,…. My main problem was the numbered card "no-timing" system. I started in the second wave. A guy named Charlie won my AG, and I was second, 35-39. When they awarded the top 5 overall awards and called out times, we realized we had been jobbed out of the 4th and 5th overall awards. Since we started in the second wave 2 minutes back, we did not get the number 4 and 5 cards, which is how they awarded the top awards. There were problems with this last year. I understand Callaway jacked his site fee way up, but he needs to spend money on a true timing system. Tim

Response:

The swim was short I think somewhere around 800 meters, the run was correct. I measured it with my bike and it was 4.8 miles as advertised which was 8K.

Response:

The swim was short I think somewhere around 800 meters, the run was correct. I measured it with my bike and it was 4.8 miles as advertised which was 8K.

8km is not 4.8 miles! It is actually 4.97… a big difference. — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –

Response:

Question:

- Hide quoted text — Show quoted text –    I agree Lee with the one legged squats.  Better yet, triathletes who feel they need core squat strength can try speedskating, inline or ice. Strict form is recommended.  Triathletes who enjoy the technical concentration of swimming will enjoy learning to speedskate.  Until I started swimming I thought speedskating was the most technical exercise.  Skating employs a slow negative resistance followed by a plyometric  burst which also can be done slowly.  One can easily stay aerobic while slowly toasting the squat muscles.  This exercise can also be done with a slide board.     I would love to see some triathletes whip up on the local skate racers in an inline marathon. A triathlete friend of mine came third in a citizens class race against a couple of trophy hunting inline racers. Another, who is faster in triathlons came in 10 minutes later. Technique is important here too.

Now thats what I like to hear!  For years I’ve been telling inline speedskaters if they are not of pro mindset, they need to branch out to other types of exercise for better fitness.  That’s partially how I got involved with triathlon.  The beauty of inline skating is that new competitors, if fit, can still be extremely competive.  This is not normally the case in speedskating on ice.  I am convinced that a whole contingent of skating triathletes is ready to pounce on the unsuspecting inline speedskating race community. Most of you probably know already how to skate.  Skating form and inline distance racing can be two different things.  Sure, form is very important, but when skating in a pace line a competitor is able to stand up a lot more and rest.  At least that’s the way I do it ;- ) – Hide quoted text — Show quoted text – Sincerely, Rick Swanger "If you can only do one exercise, do one-legged squats."  That was the advice that Olympic medalist speedskater/coach Diane Holum gave us a decade ago at the Olympic Training Center in Marquette, Michigan.  (My daughter was at the speedskating development camp and I was chaperoneing and picking up hints a masters skater.)  Diane coached Eric Heiden, who not only won five Olympic gold medals as a skater but then was U.S. Pro Cycling Champion the following year. Obviously, Heiden did many other exercises and trained like a demon, but Diane felt one-legged squats were the most beneficial fundamental exercise that could be done in a weight room  (or for that matter standing anywhere else while killing time or doing other things). For what it’s worth… –Lee Crumbaugh (Tri-Hard)

Response:

I think a lot of people are overlooking a less pronounced benefit of weight training, at least when it comes to Triathlon.  Injury prevention.  Need I say more?  This all comes back to efficiency in running, and strength of supporting musculature in both running and cycling.  Perhaps the debate should not focus on the benefits of one exercise versus another, but rather the most efficient combination of exercises to improve upon one’s weaknesses. If you stay uninjured, you can train better, longer, and especially, smarter.

– Hide quoted text — Show quoted text – I read the whole debate from a little while back on the topic of weighlifting for triathletes in general.  Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats.  Or if someone could point me to a source of info on this, I’d appreciate that, too. I think both are a waste of training time, energy, and valuable recovery time, but if you must, squats are probably the better choice. You will find them far more challenging, and demanding on your whole body. They also develop the hips, and make your back and legs work together. They are also much better for your knees, making your hams and quads work to reduce shear stress. They are both good (though squats are better) exercises for increasing body mass and for developing the legs in ways that are of no benefit to triathlon. — Baker Atlas GEOScience      Tel: +44 (0)208 202 2433 154 Brent Street,           FAX: +44 (0)208 202 2287 London, NW4 2DR, ENGLAND.   WWW: http://www.zands.com

Response:

First you build strength, then you focus on the speed (power).

– Hide quoted text — Show quoted text – You may want to try a one-legged version of either, as this isolates each leg very well and simulates the movement of cycling better. Simulates the movement perhaps, but does not even come close to simulating the velocity of contraction. Weight training allows to build more strength and power through a given range of movement, that new strength and power will help you become stronger and faster. Strength and power are different things.  Resistance (weight) training increases strength but will do little to improve your cycling power (force over time).  I don’t believe doing squats makes you a faster cyclist or runner. Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats I do advocate weight training, but I don’t look to it to improve triathlon speed.  That said, I recommend front squats when squatting and I also use a leg press machine.  When on the leg press machine, I keep my feet as high on the foot plate(s) as possible, adjust the back rest to make my body as straight as possible and do two-leg deep presses, one-leg shallow presses and calf raises, both one- and two-leg with toes positioned outward, straight and inward. — Cheers, Doug Fuller

Response:

    I would like to add that if an athlete is interested in using skating as a substitute for squatting, slow deep form (sitting at or close to 90 degrees) would be the desired focus.  However, in reality long distance races such as a marathons typically do not sustain such strict low form especially in pack style inline races.   I have seen a few well conditioned runners, cyclist etc. show up with there their new skates for inline practice /race and, except for break aways and finishes, be able to keep up with some very fast pace lines. Sincerely, Rick Swanger – Hide quoted text — Show quoted text – I think for anyone with a reasonable degree of endurance, skating "well" is all form, form and more form. I come from an inline speedskating background and just got into triathlon. I’m amazed at some of the similarities between swimming and skating (e.g., stoke length, efficiency, hip rotation, weight transfer). Some of the best long distance skaters (26 – 86 miles) I know have very little muscle mass. I’ve been trying to get some of my skating buddies to come over to triathlon. Conversely, I agree. Within about six month, many triathletes could kick butt on inline. Just a side note, I’ve put together a monthly skate (10mi), bike (21mi) and run (3mi) "triathlon" for our skate group. It’s a blast. — Steve Dannenbaum    I agree Lee with the one legged squats.  Better yet, triathletes who feel they need core squat strength can try speedskating, inline or ice. Strict form is recommended.  Triathletes who enjoy the technical concentration of swimming will enjoy learning to speedskate.  Until I started swimming I thought speedskating was the most technical exercise.  Skating employs a slow negative resistance followed by a plyometric  burst which also can be done slowly.  One can easily stay aerobic while slowly toasting the squat muscles.  This exercise can also be done with a slide board.     I would love to see some triathletes whip up on the local skate racers in an inline marathon. A triathlete friend of mine came third in a citizens class race against a couple of trophy hunting inline racers. Another, who is faster in triathlons came in 10 minutes later. Technique is important here too. Now thats what I like to hear!  For years I’ve been telling inline speedskaters if they are not of pro mindset, they need to branch out to other types of exercise for better fitness.  That’s partially how I got involved with triathlon.  The beauty of inline skating is that new competitors, if fit, can still be extremely competive.  This is not normally the case in speedskating on ice.  I am convinced that a whole contingent of skating triathletes is ready to pounce on the unsuspecting inline speedskating race community. Most of you probably know already how to skate.  Skating form and inline distance racing can be two different things.  Sure, form is very important, but when skating in a pace line a competitor is able to stand up a lot more and rest.  At least that’s the way I do it ;- ) Sincerely, Rick Swanger "If you can only do one exercise, do one-legged squats."  That was the advice that Olympic medalist speedskater/coach Diane Holum gave us a decade ago at the Olympic Training Center in Marquette, Michigan.  (My daughter was at the speedskating development camp and I was chaperoneing and picking up hints a masters skater.)  Diane coached Eric Heiden, who not only won five Olympic gold medals as a skater but then was U.S. Pro Cycling Champion the following year. Obviously, Heiden did many other exercises and trained like a demon, but Diane felt one-legged squats were the most beneficial fundamental exercise that could be done in a weight room  (or for that matter standing anywhere else while killing time or doing other things). For what it’s worth… –Lee Crumbaugh (Tri-Hard)

Response:

Hi Doug – Just another point of view.  I took my squat from 2×15x135 (set by rep by lbs) up to 3×8x(275/275/305) this winter.  I experienced gains in muscle recruitment, power and (I hope) managed to strengthen my stabilising muscles.  I have to believe that this (combined with a very healthy dose of LSD) will improve my cycling. Your experience with improved cycling from adding intensity is something that I share.  That is what I am hoping will happen (again) when I continue with my hill work, started in early Jan. My body can’t support constant intensity on the bike.  Therefore, weights and low intensity endurance work enable me to build the platform that will let me improve further when I add the intensity before an key race.  My pals that have a strategy of "hammer all the time" have tended to plateau.  Some have plateaued above me and others below. Cheers, gordo

Response:

   I agree Lee with the one legged squats.  Better yet, triathletes who feel they need core squat strength can try speedskating, inline or ice.  Strict form is recommended.  Triathletes who enjoy the technical concentration of swimming will enjoy learning to speedskate.  Until I started swimming I thought speedskating was the most technical exercise.  Skating employs a slow negative resistance followed by a plyometric  burst which also can be done slowly.  One can easily stay aerobic while slowly toasting the squat muscles.  This exercise can also be done with a slide board.     I would love to see some triathletes whip up on the local skate racers in an inline marathon. Sincerely, Rick Swanger

– Hide quoted text — Show quoted text -"If you can only do one exercise, do one-legged squats."  That was the advice that Olympic medalist speedskater/coach Diane Holum gave us a decade ago at the Olympic Training Center in Marquette, Michigan.  (My daughter was at the speedskating development camp and I was chaperoneing and picking up hints a masters skater.)  Diane coached Eric Heiden, who not only won five Olympic gold medals as a skater but then was U.S. Pro Cycling Champion the following year. Obviously, Heiden did many other exercises and trained like a demon, but Diane felt one-legged squats were the most beneficial fundamental exercise that could be done in a weight room  (or for that matter standing anywhere else while killing time or doing other things). For what it’s worth… –Lee Crumbaugh (Tri-Hard)

Response:

I think for anyone with a reasonable degree of endurance, skating "well" is all form, form and more form. I come from an inline speedskating background and just got into triathlon. I’m amazed at some of the similarities between swimming and skating (e.g., stoke length, efficiency, hip rotation, weight transfer). Some of the best long distance skaters (26 – 86 miles) I know have very little muscle mass. I’ve been trying to get some of my skating buddies to come over to triathlon. Conversely, I agree. Within about six month, many triathletes could kick butt on inline. Just a side note, I’ve put together a monthly skate (10mi), bike (21mi) and run (3mi) "triathlon" for our skate group. It’s a blast. — Steve Dannenbaum

– Hide quoted text — Show quoted text –    I agree Lee with the one legged squats.  Better yet, triathletes who feel they need core squat strength can try speedskating, inline or ice. Strict form is recommended.  Triathletes who enjoy the technical concentration of swimming will enjoy learning to speedskate.  Until I started swimming I thought speedskating was the most technical exercise.  Skating employs a slow negative resistance followed by a plyometric  burst which also can be done slowly.  One can easily stay aerobic while slowly toasting the squat muscles.  This exercise can also be done with a slide board.     I would love to see some triathletes whip up on the local skate racers in an inline marathon. A triathlete friend of mine came third in a citizens class race against a couple of trophy hunting inline racers. Another, who is faster in triathlons came in 10 minutes later. Technique is important here too. Now thats what I like to hear!  For years I’ve been telling inline speedskaters if they are not of pro mindset, they need to branch out to other types of exercise for better fitness.  That’s partially how I got involved with triathlon.  The beauty of inline skating is that new competitors, if fit, can still be extremely competive.  This is not normally the case in speedskating on ice.  I am convinced that a whole contingent of skating triathletes is ready to pounce on the unsuspecting inline speedskating race community. Most of you probably know already how to skate.  Skating form and inline distance racing can be two different things.  Sure, form is very important, but when skating in a pace line a competitor is able to stand up a lot more and rest.  At least that’s the way I do it ;- ) Sincerely, Rick Swanger "If you can only do one exercise, do one-legged squats."  That was the advice that Olympic medalist speedskater/coach Diane Holum gave us a decade ago at the Olympic Training Center in Marquette, Michigan.  (My daughter was at the speedskating development camp and I was chaperoneing and picking up hints a masters skater.)  Diane coached Eric Heiden, who not only won five Olympic gold medals as a skater but then was U.S. Pro Cycling Champion the following year. Obviously, Heiden did many other exercises and trained like a demon, but Diane felt one-legged squats were the most beneficial fundamental exercise that could be done in a weight room  (or for that matter standing anywhere else while killing time or doing other things). For what it’s worth… –Lee Crumbaugh (Tri-Hard)

Response:

SNIP Strength and power are different things.  Resistance (weight) training increases strength but will do little to improve your cycling power (force over time).  I don’t believe doing squats makes you a faster cyclist or runner.

Surely sprinters would get benefit from squats? Phil – Hide quoted text — Show quoted text – Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats I do advocate weight training, but I don’t look to it to improve triathlon speed.  That said, I recommend front squats when squatting and I also use a leg press machine.  When on the leg press machine, I keep my feet as high on the foot plate(s) as possible, adjust the back rest to make my body as straight as possible and do two-leg deep presses, one-leg shallow presses and calf raises, both one- and two-leg with toes positioned outward, straight and inward. — Cheers, Doug Fuller

Response:

Squats give you bigger Quad muscles, Bigger quads make the tri babes look at you because they think your a pro, You have to train harder to be able to at least ride more like a pro, There you go squats are good for you! LW

– Hide quoted text — Show quoted text – SNIP Strength and power are different things.  Resistance (weight) training increases strength but will do little to improve your cycling power (force over time).  I don’t believe doing squats makes you a faster cyclist or runner. Surely sprinters would get benefit from squats? Phil Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats I do advocate weight training, but I don’t look to it to improve triathlon speed.  That said, I recommend front squats when squatting and I also use a leg press machine.  When on the leg press machine, I keep my feet as high on the foot plate(s) as possible, adjust the back rest to make my body as straight as possible and do two-leg deep presses, one-leg shallow presses and calf raises, both one- and two-leg with toes positioned outward, straight and inward. — Cheers, Doug Fuller

Response:

   I agree Lee with the one legged squats.  Better yet, triathletes who feel they need core squat strength can try speedskating, inline or ice.  Strict form is recommended.  Triathletes who enjoy the technical concentration of swimming will enjoy learning to speedskate.  Until I started swimming I thought speedskating was the most technical exercise.  Skating employs a slow negative resistance followed by a plyometric  burst which also can be done slowly.  One can easily stay aerobic while slowly toasting the squat muscles.  This exercise can also be done with a slide board.     I would love to see some triathletes whip up on the local skate racers in an inline marathon.

A triathlete friend of mine came third in a citizens class race against a couple of trophy hunting inline racers. Another, who is faster in triathlons came in 10 minutes later. Technique is important here too. – Hide quoted text — Show quoted text – Sincerely, Rick Swanger "If you can only do one exercise, do one-legged squats."  That was the advice that Olympic medalist speedskater/coach Diane Holum gave us a decade ago at the Olympic Training Center in Marquette, Michigan.  (My daughter was at the speedskating development camp and I was chaperoneing and picking up hints a masters skater.)  Diane coached Eric Heiden, who not only won five Olympic gold medals as a skater but then was U.S. Pro Cycling Champion the following year. Obviously, Heiden did many other exercises and trained like a demon, but Diane felt one-legged squats were the most beneficial fundamental exercise that could be done in a weight room  (or for that matter standing anywhere else while killing time or doing other things). For what it’s worth… –Lee Crumbaugh (Tri-Hard)

Response:

Both are fine to do, they are just a variation of strengthening for the entire lower body, variety is always key to training your muscles differently. Weight training allows to build more strength and power through a given range of movement, that new strength and power will help you become stronger and faster. Do both!!! You can continue to weight train through the season, one day per week at a light intensity will help maintain your strength.

– Hide quoted text — Show quoted text – I read the whole debate from a little while back on the topic of weighlifting for triathletes in general.  Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats.  Or if someone could point me to a source of info on this, I’d appreciate that, too.

Response:

There is nothing wrong with either, unless you have a lower back problem. You may want to try a one-legged version of either, as this isolates each leg  very well and simulates the movement of  cycling better. You can e-mail me for a description if you wish. David R. Albert Westmount Personal Training, Westmount, Canada

– Hide quoted text — Show quoted text – Both are fine to do, they are just a variation of strengthening for the entire lower body, variety is always key to training your muscles differently. Weight training allows to build more strength and power through a given range of movement, that new strength and power will help you become stronger and faster. Do both!!! You can continue to weight train through the season, one day per week at a light intensity will help maintain your strength. I read the whole debate from a little while back on the topic of weighlifting for triathletes in general.  Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats.  Or if someone could point me to a source of info on this, I’d appreciate that, too.

Response:

You may want to try a one-legged version of either, as this isolates each leg very well and simulates the movement of cycling better.

Simulates the movement perhaps, but does not even come close to simulating the velocity of contraction. Weight training allows to build more strength and power through a given range of movement, that new strength and power will help you become stronger and faster.

Strength and power are different things.  Resistance (weight) training increases strength but will do little to improve your cycling power (force over time).  I don’t believe doing squats makes you a faster cyclist or runner. Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats

I do advocate weight training, but I don’t look to it to improve triathlon speed.  That said, I recommend front squats when squatting and I also use a leg press machine.  When on the leg press machine, I keep my feet as high on the foot plate(s) as possible, adjust the back rest to make my body as straight as possible and do two-leg deep presses, one-leg shallow presses and calf raises, both one- and two-leg with toes positioned outward, straight and inward. — Cheers, Doug Fuller

Response:

Ever seen sprinters do jump squats – scarey!

If this is what I’ve seen running sprinters do, it is quite impressive.  This falls into the category of plyometrics, and one advantage of this (versus weight training) is the velocity of contraction. — Cheers, Doug Fuller

Response:

"If you can only do one exercise, do one-legged squats."  That was the advice that Olympic medalist speedskater/coach Diane Holum gave us a decade ago at the Olympic Training Center in Marquette, Michigan.  (My daughter was at the speedskating development camp and I was chaperoneing and picking up hints a masters skater.)  Diane coached Eric Heiden, who not only won five Olympic gold medals as a skater but then was U.S. Pro Cycling Champion the following year. Obviously, Heiden did many other exercises and trained like a demon, but Diane felt one-legged squats were the most beneficial fundamental exercise that could be done in a weight room  (or for that matter standing anywhere else while killing time or doing other things). For what it’s worth… –Lee Crumbaugh (Tri-Hard)

Response:

It is my experience that triathletes like to use mainly their quads while racing.  Makes sense in that there are four rather large muscles to user as opposed to thier antagonists which have only three.  It has also been my personal experience that a leg press is more quad oriented whereas a proper squat incorporates the hams also.  Both would work and I hope both will be done but I suggest you emphasize the leg press in your training. Be safe Ian

Response:

Disclaimer:  I’m not a certified expert in this area but have studied up on it a bit.  And I must indicate that much if what I say regarding muscle strength/power is regurgitated from some things that Andy Coggan has written (with which I tend to agree).  I did the neurology research on my own. SNIP Strength and power are different things.  Resistance (weight) training increases strength but will do little to improve your cycling power (force over time).  I don’t believe doing squats makes you a faster cyclist or runner. Surely sprinters would get benefit from squats?

Running or cycling?  Actually, they’re about the same with regards to strength training (well, a little different…anyway…).  Weight training will certainly increase strength and probably size.  This physiological adaptation doesn’t transfer well, if at all, to power generation.  Pure power cycling event athletes (track sprint) might be the best candidates for wanting to increase muscle strength/size. Muscle strength is inversly related to its velocity of contraction, i.e., a muscle is strongest at zero shortening velocity (isometric contraction) and generates zero force at maximum velocity. (Incidently, muscle contraction is series of contract and relax signals from the brain.  The fastest contraction is a reflex reaction to, say, touching something hot, which is a single contraction signal with no relax, as the relax signal is overridden due to the heat/pain receptor input.  This is a very fast contraction, but very weak.) Running sprinters still have to deal with the rapid elongation of the hamstring muscles, and this is almost totally neurological.  A muscle reacts to being elongated by contracting itself — that’s how sprinters pull hamstrings.  Their extremely strong quads contract quickly, their hamstring muscles react by contracting and simply lose the battle to the much stronger quads. From my own experience, and I’ve had a change of opinion in the last year, I had significantly more improvement in my cycling in just a couple months by increasing the intensity in my cycling training versus three years of off- and early-season weight training. Now I’ve sort of lost track of my train of thought, but hopefully this has cleared up a few things.  I know, I know — don’t flatter myself — Cheers, Doug Fuller

Response:

SNIP Strength and power are different things.  Resistance (weight) training increases strength but will do little to improve your cycling power (force over time).  I don’t believe doing squats makes you a faster cyclist or runner. Surely sprinters would get benefit from squats? Phil

Ever seen sprinters do jump squats – scarey! — Baker Atlas GEOScience      Tel: +44 (0)208 202 2433 154 Brent Street,           FAX: +44 (0)208 202 2287 London, NW4 2DR, ENGLAND.   WWW: http://www.zands.com

Response:

I read the whole debate from a little while back on the topic of weighlifting for triathletes in general.  Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats.  Or if someone could point me to a source of info on this, I’d appreciate that, too.

I think both are a waste of training time, energy, and valuable recovery time, but if you must, squats are probably the better choice. You will find them far more challenging, and demanding on your whole body. They also develop the hips, and make your back and legs work together. They are also much better for your knees, making your hams and quads work to reduce shear stress. They are both good (though squats are better) exercises for increasing body mass and for developing the legs in ways that are of no benefit to triathlon. — Baker Atlas GEOScience      Tel: +44 (0)208 202 2433 154 Brent Street,           FAX: +44 (0)208 202 2287 London, NW4 2DR, ENGLAND.   WWW: http://www.zands.com

Response:

I read the whole debate from a little while back on the topic of weighlifting for triathletes in general.  Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats.  Or if someone could point me to a source of info on this, I’d appreciate that, too.

Response:

http://www.fitnesslink.com/outdoor/freeweights.shtml The above link contains an article about this very issue. Todd

– Hide quoted text — Show quoted text – I read the whole debate from a little while back on the topic of weighlifting for triathletes in general.  Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats.  Or if someone could point me to a source of info on this, I’d appreciate that, too.

Response:

I read the whole debate from a little while back on the topic of weighlifting for triathletes in general.  Assuming one is going to do some weight training, I’d like to read some thoughts on which (if either) is better for triathletes: leg press machine or squats.  Or if someone could point me to a source of info on this, I’d appreciate that, too.

It’s not a "leg press vs. squat" thing, but "leg press AND squat". I

Question:

What an expirience.. I’m doing an easy run and everything seems calm and nice but suddenly it starts to rain REALLY heavily. Instead of seeking shelter I decide to turn back knowing that it takes about 15 mins to get back to home. I decide to speed up because the thunder shows up, my shirt gets really wet and I have to take it off. I’m running fast and without a shirt in order to avoid feeling too cold. Those few people who are on the streets are staring at me like I was crazy. Is that what it feels to be a professional runner? *laugh* —

Response:

What an expirience.. I’m doing an easy run and everything seems calm and nice but suddenly it starts to rain REALLY heavily. Instead of seeking shelter I decide to turn back knowing that it takes about 15 mins to get back to home. I decide to speed up because the thunder shows up, my shirt gets really wet and I have to take it off. I’m running fast and without a shirt in order to avoid feeling too cold. Those few people who are on the streets are staring at me like I was crazy. Is that what it feels to be a professional runner? *laugh*

When I was on my high school cross-country team, one of the most memorable workouts we had was in the pouring rain.  The coach had told us to run a specific 13-mile loop (along paved roads), but we had decided to do a shorter, slower, off-road version instead. We had a great time, and returned to school completely muddy and soaked.  I think the coach was impressed that we ran the whole loop in a decent time and were still in good spirits. Little did he know… -Robb — Delete "spamfilter." to reply.

Response:

When I was on my high school cross-country team, one of the most memorable workouts we had was in the pouring rain.  The coach had told us to run a specific 13-mile loop (along paved roads), but we had decided to do a shorter, slower, off-road version instead. We had a great time, and returned to school completely muddy and soaked.

     That reminds me of a triathlon that I did in the rain.  The swim part was no problem, but the 10K run was mostly on dirt roads that were no longer dirt. I remember that my shoes got heavier and heavier, and I actually found myself trying to avoid some of the larger puddles, which I eventually realized was ridiculous.  There were actually some volunteers on the course passing out water, if one so desired.  It was an experience, and, yes, it was fun too.                                     Jean S.

Response:

I’ve run in rain, snow, heat, cold, wind — everything except ice — ice will cause you to slip. — Regards, Joe Schlatter http://www.schlatter.org/ http://www.miafacts.org/ Amateur Radio Extra Class call sign W4HH – Hide quoted text — Show quoted text – What an expirience.. I’m doing an easy run and everything seems calm and nice but suddenly it starts to rain REALLY heavily. Instead of seeking shelter I decide to turn back knowing that it takes about 15 mins to get back to home. I decide to speed up because the thunder shows up, my shirt gets really wet and I have to take it off. I’m running fast and without a shirt in order to avoid feeling too cold. Those few people who are on the streets are staring at me like I was crazy. Is that what it feels to be a professional runner? *laugh* —

Response:

:What an expirience.. I’m doing an easy run and everything seems calm and :nice but suddenly it starts to rain REALLY heavily. Instead of seeking :shelter I decide to turn back knowing that it takes about 15 mins to get :back to home. I decide to speed up because the thunder shows up, my shirt :gets really wet and I have to take it off. I’m running fast and without a :shirt in order to avoid feeling too cold. Those few people who are on the :streets are staring at me like I was crazy. Is that what it feels to be a :professional runner? *laugh* : When I was on my high school cross-country team, one of the most memorable : workouts we had was in the pouring rain.  The coach had told us to run a : specific 13-mile loop (along paved roads), but we had decided to do a : shorter, slower, off-road version instead. We had a great time, and returned : to school completely muddy and soaked.  I think the coach was impressed that : we ran the whole loop in a decent time and were still in good spirits. : Little did he know…         Likewise, during one of our high school CC offseasons, me and three buddies decided to do a section (rural Minnesota, a section is 4 miles) in the teeth of a growing blizzard.  The first mile into the wind blew chunks, but once we turned the first corner it was pretty cool.  I wouldn’t do it again, but it was sure entertaining.                                                 -jeremy

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I run in the rain quite a bit.  I find it makes for a nice run.  A little water has never hurt me, so as long as I don’t get struck by lightning I guess I wont worry about it.  Lately it has been stormy every evening and there are two things I hate worse than getting soaked…. not running and getting up early in  the morning to run.  So, I am left with no choice.  I guess shirtless running in the rain would add even another level of entertainment. Ryan – Hide quoted text — Show quoted text – What an expirience.. I’m doing an easy run and everything seems calm and nice but suddenly it starts to rain REALLY heavily. Instead of seeking shelter I decide to turn back knowing that it takes about 15 mins to get back to home. I decide to speed up because the thunder shows up, my shirt gets really wet and I have to take it off. I’m running fast and without a shirt in order to avoid feeling too cold. Those few people who are on the streets are staring at me like I was crazy. Is that what it feels to be a professional runner? *laugh* —

Response:

I love when it rains on my way back- it’s so refreshing! Geneva – Hide quoted text — Show quoted text – What an expirience.. I’m doing an easy run and everything seems calm and nice but suddenly it starts to rain REALLY heavily. Instead of seeking shelter I decide to turn back knowing that it takes about 15 mins to get back to home. I decide to speed up because the thunder shows up, my shirt gets really wet and I have to take it off. I’m running fast and without a shirt in order to avoid feeling too cold. Those few people who are on the streets are staring at me like I was crazy. Is that what it feels to be a professional runner? *laugh* —

Before you buy.

Response:

Question:

Hello Everybody, This question is a result from a very embarissing experience that I had while on a training ride a few weeks back.  You see, at about mile 30 of my ride I got a flat tire.  By the grace of God, in the past year that I have been involved in triathlon, this was my first.  Therefore as you can guess, I didnt have anything to fix it with me.  I had to call someone to come and pick me up and take me home.  So my question is this: being relatively new to the sport I was wondering just what the essentials are for changing a flat on the go? Thanks in advance, Joey "Mom can you come and pick me up" Nash Before you buy.

Response:

  So my question is this: being relatively new to the sport I was wondering just what the essentials are for changing a flat on the go?

Items you will need include: tire levers, pump, spare tube, patch kit (just in case you get more than one flat!), and a rag (if you want to mimimize black hand syndrome).  Go to http://www.bicyclingmagazine.com/skill/fix_flat.html  for tips on a fast flat tire repair. Cheers, Janene

Response:

: Hello Everybody, : at about mile 30 of my ride I got a flat tire.   : being relatively new to the sport I was wondering : just what the essentials are for changing a flat : on the go? Assuming you have clincher tires (separate inner tube inside tire casing), I would (and do) carry an underseat back with the following on a ride: 2 spare inner tubes (note: there are two kinds of inner tube valves, presta and schrader – most road bike wheels these days will be drilled for the narrower presta valves – a presta valve is metal with a small knob that unscrews.  A schrader valve is like the valve on a car tire – get the right kind of tubes for your rims. Further note – take the metal knurled nuts off of your spare presta tubes, the nuts can wear holes in the tubes while they sit in your seat pack – leave the valve caps ON for the same reason – the nut is not necessary – and even if you like to use them, you can just use the one from the old tube when you change it). A set of 3 plastic tire levers (tire irons) or preferably a Crank Brothers "Speed Lever" tire removal/installation lever. A regular (glue/sandpaper/patches) patch kit with several patches, and speed-patch/instant-patch kit. A pump – best bet is probably a good quality mini-pump, designed for high pressure tires rather than mountain bike tires – Topeak makes adequate ones that attaches alongside your water bottle cage. Or, a full size frame fit pump that attaches along your top tube. The frame pump will be heavier, but easier to use.  I like to carry the smaller pump as a backup and use C02 to inflate after most flats. Make sure your pump head is configured for your tube type – most are convertible but may require disassembly. A dollar bill or powerbar wrapper to be used as a tire "boot" should the damage to your tire be so severe that a new tube will just squeeze out the hole in the tire and pop.  Use the inflexible material of the boot (perhaps wrapped around the tube) to block the hole.  The dollar bill can serve as emergency food to buy a candy bar or a soda if you bonk on a ride.  These days a $5 might be better, then you could get a coke AND a snickers.   I also carry a C02 inflater and 2+ cartridges.  This can make changing the tire easier and quicker if you have people waiting for you, if you are very tired and not enthusastic about pumping it up to sufficient pressure, or if you are in a race.  The pump is there if you run out of C02 cartridges, or your inflater malfunctions, or your unprepared friend flats and for some reason you don’t want to waste a cartridge on them (like, you only have two left and there’s a race this weekend and you don’t have time to go to WalMart, not just because he wouldn’t give you a bite of his powerbar at the top of that last hill or has been sucking your wheel ALL DAY). Note: a tire inflated with C02 will deflate "naturally" much faster than one inflated with air, even with an undamaged tube.  When you get home, empty the tire and reinflate with your floor pump (see below – you may actually want to change the tube out again), otherwise you risk starting your next ride with an increasingly soft tire, and if you don’t notice it, you’ll get a pinch flat. The tubes, patch kits, speedlever, inflater, cartridges and boot will fit in a fairly small underseat pack.  The weight is negligible in the greater scheme of things.   If you get a flat, most times the hole is readily repairable – but don’t patch it on the road unless you are out of tubes and you have to. (exception: if it’s raining, and you are now out of tubes, and you have an opportunity to patch it under shelter, do it now, your next flat might be in an exposed location where patching will be a trickier proposition) Generally, repair it at home, and it may be worthwhile to put the repaired tube back in the tire, it will become clear overnight if the repair is good, if so ride on it.  That way you have the undamaged tube back as your spare – it’s no fun to get another flat the next week and change it out for your untested, repaired spare and find that your repair didn’t work. You may find this overkill – many people only carry one tube (including me if I don’t have another one around at the moment).  Often people only carry pump or C02 and not both…for me both have their place so I carry both.  Many people even leave their repair stuff off for a race, thinking that it’s heavy and/or if they flat they’re out of it so who cares – but for me that’s not worth it.  Either way my result is going to suffer, and the weight is not significant – I don’t want to have to walk back or sit waiting for a ride!  And, in anything longer than a sprint, a reasonably quick repair isn’t going to lose most people that many places at the finish, and at any distance the time "saved" by the weight difference isn’t going to mean _any_ places at the finish.  Not to mention that a actual DNF for a mere flat tire probably isn’t considered particularly cool.  Of course I’m so paranoid I’ve regularly carried a spare clincher _tire_ in Ironman races… Finally – practice changing a tube in the comfort of your own home, so when you have to do it on the road, it’s not such an epic ordeal. And practice on the rear wheel, since it’s the more cumbersome one. A description of the actual art of changing a tube rapidly and without damage can probably be found on Sheldon’s site or in an archived Rick Denney article in dejanews…   Wade

Response:

Nice post Wade. You covered it all! The idea about putting the repaired tube on well prior to the next ride would have saved me some serious aggravation a while back! – Hide quoted text — Show quoted text – : Hello Everybody, : at about mile 30 of my ride I got a flat tire. : being relatively new to the sport I was wondering : just what the essentials are for changing a flat : on the go? Assuming you have clincher tires (separate inner tube inside tire casing), I would (and do) carry an underseat back with the following on a ride: 2 spare inner tubes (note: there are two kinds of inner tube valves, presta and schrader – most road bike wheels these days will be drilled for the narrower presta valves – a presta valve is metal with a small knob that unscrews.  A schrader valve is like the valve on a car tire – get the right kind of tubes for your rims. Further note – take the metal knurled nuts off of your spare presta tubes, the nuts can wear holes in the tubes while they sit in your seat pack – leave the valve caps ON for the same reason – the nut is not necessary – and even if you like to use them, you can just use the one from the old tube when you change it). A set of 3 plastic tire levers (tire irons) or preferably a Crank Brothers "Speed Lever" tire removal/installation lever. A regular (glue/sandpaper/patches) patch kit with several patches, and speed-patch/instant-patch kit. A pump – best bet is probably a good quality mini-pump, designed for high pressure tires rather than mountain bike tires – Topeak makes adequate ones that attaches alongside your water bottle cage. Or, a full size frame fit pump that attaches along your top tube. The frame pump will be heavier, but easier to use.  I like to carry the smaller pump as a backup and use C02 to inflate after most flats. Make sure your pump head is configured for your tube type – most are convertible but may require disassembly. A dollar bill or powerbar wrapper to be used as a tire "boot" should the damage to your tire be so severe that a new tube will just squeeze out the hole in the tire and pop.  Use the inflexible material of the boot (perhaps wrapped around the tube) to block the hole.  The dollar bill can serve as emergency food to buy a candy bar or a soda if you bonk on a ride.  These days a $5 might be better, then you could get a coke AND a snickers. I also carry a C02 inflater and 2+ cartridges.  This can make changing the tire easier and quicker if you have people waiting for you, if you are very tired and not enthusastic about pumping it up to sufficient pressure, or if you are in a race.  The pump is there if you run out of C02 cartridges, or your inflater malfunctions, or your unprepared friend flats and for some reason you don’t want to waste a cartridge on them (like, you only have two left and there’s a race this weekend and you don’t have time to go to WalMart, not just because he wouldn’t give you a bite of his powerbar at the top of that last hill or has been sucking your wheel ALL DAY). Note: a tire inflated with C02 will deflate "naturally" much faster than one inflated with air, even with an undamaged tube.  When you get home, empty the tire and reinflate with your floor pump (see below – you may actually want to change the tube out again), otherwise you risk starting your next ride with an increasingly soft tire, and if you don’t notice it, you’ll get a pinch flat. The tubes, patch kits, speedlever, inflater, cartridges and boot will fit in a fairly small underseat pack.  The weight is negligible in the greater scheme of things. If you get a flat, most times the hole is readily repairable – but don’t patch it on the road unless you are out of tubes and you have to. (exception: if it’s raining, and you are now out of tubes, and you have an opportunity to patch it under shelter, do it now, your next flat might be in an exposed location where patching will be a trickier proposition) Generally, repair it at home, and it may be worthwhile to put the repaired tube back in the tire, it will become clear overnight if the repair is good, if so ride on it.  That way you have the undamaged tube back as your spare – it’s no fun to get another flat the next week and change it out for your untested, repaired spare and find that your repair didn’t work. You may find this overkill – many people only carry one tube (including me if I don’t have another one around at the moment).  Often people only carry pump or C02 and not both…for me both have their place so I carry both.  Many people even leave their repair stuff off for a race, thinking that it’s heavy and/or if they flat they’re out of it so who cares – but for me that’s not worth it.  Either way my result is going to suffer, and the weight is not significant – I don’t want to have to walk back or sit waiting for a ride!  And, in anything longer than a sprint, a reasonably quick repair isn’t going to lose most people that many places at the finish, and at any distance the time "saved" by the weight difference isn’t going to mean _any_ places at the finish.  Not to mention that a actual DNF for a mere flat tire probably isn’t considered particularly cool.  Of course I’m so paranoid I’ve regularly carried a spare clincher _tire_ in Ironman races… Finally – practice changing a tube in the comfort of your own home, so when you have to do it on the road, it’s not such an epic ordeal. And practice on the rear wheel, since it’s the more cumbersome one. A description of the actual art of changing a tube rapidly and without damage can probably be found on Sheldon’s site or in an archived Rick Denney article in dejanews… Wade

Response:

Store 2 tubes (with factory-imposed vacuum replaced with small amount of air) in a zip lock with some baby powder.  Road vibration mixes the powder with the tubes, which reduces the possibility of pinch flats.  Carry levers and co2 with several cartidges. Use ultraflate inflater, since it uses BB gun cartridges that cost about 50 cents each instead of the astronomically prices threaded bike-specific cartridges. — Andre Charlebois BPE in exercise science, MCP, CNA, A+ webmaster for Triathlon New Brunswick – Hide quoted text — Show quoted text – Hello Everybody, This question is a result from a very embarissing experience that I had while on a training ride a few weeks back.  You see, at about mile 30 of my ride I got a flat tire.  By the grace of God, in the past year that I have been involved in triathlon, this was my first.  Therefore as you can guess, I didnt have anything to fix it with me.  I had to call someone to come and pick me up and take me home.  So my question is this: being relatively new to the sport I was wondering just what the essentials are for changing a flat on the go? Thanks in advance, Joey "Mom can you come and pick me up" Nash Before you buy.

Response:

A tube and a tire lever (my personal preference is a Quik Stik) and a pump or CO2 inflater.  That’s the bare minimum.  For long distances, carry and extra tube or a patch kit. Don’t carry the spare tube loose.  Road vibration can wear a hole (a BIG hole) in the tube when it rubs against rough fabric.  I wrap my tube in an old sock (that’s really why they call them tube socks).  That way I have a rag to wipe my hands off after I change the tire. Larry – Hide quoted text — Show quoted text – Hello Everybody, This question is a result from a very embarissing experience that I had while on a training ride a few weeks back.  You see, at about mile 30 of my ride I got a flat tire.  By the grace of God, in the past year that I have been involved in triathlon, this was my first.  Therefore as you can guess, I didnt have anything to fix it with me.  I had to call someone to come and pick me up and take me home.  So my question is this: being relatively new to the sport I was wondering just what the essentials are for changing a flat on the go? Thanks in advance, Joey "Mom can you come and pick me up" Nash Before you buy.

Response:

Question:

Hi all A newbie kind of question I’m new to this fitness lark, I was the guy at school who knew all of the short cuts in the cross country run and still walked it. For the last fifteen years my only activity has been occasional cycling and hill walking (hiking I think you call it in the states). My legs were kind of strong and my CV system not brilliant. So post mid-life crisis and seriously overweight I decided to do something about it.         I got into swimming, stopped using the exercise bike as a clothes horse and even started a  bit of trail running, lost 30 pounds so far with another fifteen or twenty to go. I know I have quite a bit to go but I have set myself a goal of entering a local triathlon next year. Oh yes I had a question too….  Being the kind of person I am I’ve read a lot, particularly the swimming stuff since my stroke was/is rubbish. One of the points made is about increasing ankle flexibility to improve the kick etc. My worry is that doing so will increase my risk of ankle injury when hill walking and running, particularly since my new salomon multi purpose shoes offer little in the way of ankle support. So should I be wary of making my ankle too flexible or will the increased flexibility actually protect me from injury. Look forward to your advice Andrew McGleish South Wales. UK

Response:

One of the points made is about increasing ankle flexibility to improve the kick etc. My worry is that doing so will increase my risk of ankle injury

This only happens if you don’t continue to build ankle strenght while improving flexibility.  I woud swim twice a week with fins, this builds ankle strenght and mobility, and has a more important advantage of forcing  you to work on your stroke technique.  So should I be wary of making my ankle too flexible or will the increased flexibility actually protect me from injury.

I run mostly on trails and feel that my ankle flexibility has saved me on many occasions, especially during "brain fade" on long runs. Good Luck, and welcome to the sport. Dan Herrema

Response:

Andrew McGleish writes:

(snip) One of the points made is about increasing ankle flexibility to improve the kick etc. My worry is that doing so will increase my risk of ankle injury when hill walking and running, particularly since my new salomon multi purpose shoes offer little in the way of ankle support. So should I be wary of making my ankle too flexible or will the increased flexibility actually protect me from injury.

Andrew, Flexibility is similar to money…One should never worry about having too much.  Having flexible (and strong) ankles is key to being able to get a propulsive force from your foot when you kick.  To ensure that the ankle is flexible, a person can benefit from about 20 minutes of kicking at a steady or gradually increasing speed every time he/she goes to the pool for a swim.  Doing more than that is better than less.   Developing a good kick is sometimes a long-term project but patience. tenacity, and persistence will pay off.  Using fins for some of the kicks may help but be careful not to overload the legs when you first start using the fins…too much fin work WITHOUT ADEQUATE WARM-UP can result in knee problems and leg muscle pulls. Good luck. Bob Williams 55-59 Severna Park, MD

Response:

So should I be wary of making my ankle too flexible or will the increased flexibility actually protect me from injury. Interesting question.  I have read warnings from swimming books that ankle flexibility is good for the swim kick, but that triathletes should not get too flexible because of the injury concern.  On the other hand, gymnasts are quite flexible but don’t seem to get injured as much as one would expect.

I have heard this too, and as a guy that has sprained both ankles, I don’t try to build my ankles flexibility. Besides, in the northwest, wetsuits are normal equipment, and then my swim becomes a pull. BTW, the Total Immersion style of swimming emphasizes that body position should be gained without kicking, and that hard kicking is un-necessary except for the fastest sprinters. Most speed comes from the stroke, and a good position while gliding. But, hey, that’s only my opinion. Rob — Rob Blomquist aka TriDog Seattle, WA http://www2.jps.net/~robbo

Response:

Bob, Flexibility is similar to money…One should never worry about having too

much. I would have to disagree with that statement.  Fortunately, most people aren’t at risk of getting too much, but there are exceptions… Having flexible (and strong) ankles is key to being able to get a

propulsive I do agree with this.  Strength MUST go "hand in hand" or "foot and ankle" with flexibility.  Without strength, the joint can become unstable. Flexibility in the joint comes from the loosening of the tendons, ligaments, and muscles.  As the tendons and ligaments stretch, the muscles are needed even more to maintain stability. -Barb

Response:

My situation is a bit different than yours, but some of the basics apply. There is a range in which flexibility is good, but increasing your flexibility beyond a certain point can be harmful or injurious.  If you are not naturally flexible, than an increase in range of motion (ROM) is good. If you have a wide ROM, and increase in flexibility can potentially put you beyond the appropriate limits.  A limited ROM can also cause injury in some sports by causing the knees, hips, or back to absorb any impact that would normally be taken by the flexion of the ankle joint.  The key is to find a balance – not too much and not too little.  If you are really concerned with it, you should consult a podiatrist for advice.  Ankle supports, arch supports, and good shoes help compensate for ankle flexibility as well. – Barb I have extreme, genetic, ROM (hypermobility) in my joints which has caused serious injuries.  I also had a very athletic childhood.

Response:

Fexibility is good not only at the ankle but everywhere. Someone who stretches often is likely not to succumb to injury. A reputable massage therapist could do you some good with some passive stretching too, not to mention any old injuries. Kevin PS If your massage therapist wears high heels, has nails, or excessive makeup, your in the wrong place.

Response:

Question:

: The easiest/quickest way to get out of a wetsuit is actually not employed : by too many athletes, but I use it at almost every race:  Strip the suit : off while you are still in the water.  As soon as you can stand up at the : swim finish, move over to the side out of everyone’s way and strip the : Waitaminute, wasn’t Luc van Lierde almost disqualified at Roth because : he was trying to completely get out of his wetsuit before entering the : transition area? I believe that’s what I read in the French issue of : Triathlete: he got off easy with 30 seconds penalty. Or am I mistaken : and is my French reading that bad? That may be so in Europe, or under German rules, but we have no rule against it in the US. -Charlie Crawford

Response:

The easiest/quickest way to get out of a wetsuit is actually not employed by too many athletes, but I use it at almost every race:  Strip the suit off while you are still in the water.  As soon as you can stand up at the swim finish, move over to the side out of everyone’s way and strip the suit off.  The water makes it MUCH easier to remove the neoprene, and it also eliminates the awkwardness of trying to maintain your balance while doing so.  It will feel like EVERYONE is passing you exiting the water, but you’ll have a big advantage running to the transition area free of neoprene.  Plus, when you get to your transition spot your suit is already off, so you’ll regain the time you lost to your competitors while they struggle to yank off their partly-dry wetsuits.

Waitaminute, wasn’t Luc van Lierde almost disqualified at Roth because he was trying to completely get out of his wetsuit before entering the transition area? I believe that’s what I read in the French issue of Triathlete: he got off easy with 30 seconds penalty. Or am I mistaken and is my French reading that bad? Cheers, JeeWee — Jan-willem ‘If the world doesn’t hurry, I surely will’ Donkers When replying to mail, please remove NOSPAM from my email address http://monolith.yawc.net/~jeewee/

Response:

: I’m sure this has come up before but being new to the sport I havent seen : it. My question is what is the easiest (quickest) way to get out of a : of a wetsuit at the end of the swim. I have a long leg/sleeveless suit and : I espesially have problems getting my legs/calves out of the suit. : Any suggestions would be greatly appreciated, : :The easiest/quickest way to get out of a wetsuit is actually not employed :by too many athletes, but I use it at almost every race:  Strip the suit ff while you are still in the water.  As soon as you can stand up at the :swim finish, move over to the side out of everyone’s way and strip the :suit off.  The water makes it MUCH easier to remove the neoprene, and it :also eliminates the awkwardness of trying to maintain your balance while :doing so.  It will feel like EVERYONE is passing you exiting the water, :but you’ll have a big advantage running to the transition area free of :neoprene.  Plus, when you get to your transition spot your suit is already ff, so you’ll regain the time you lost to your competitors while they :struggle to yank off their partly-dry wetsuits. Before you do that (I admit it is the fastest method around) check with the officials whether it is legal or not at the race you are at. According to the rules in Germany it is not! You have to do all your changing/undressing/putting_up_makeup/whatever in the designated area. Around the end of the swim isn’t such an area, usually the place beside your bike rack is one. Take care, Ulrich —                             Ulrich Porsch             Wer spricht vom Siegen, "Ubersteh’n ist alles  

Response:

I’m sure this has come up before but being new to the sport I havent seen it. My question is what is the easiest (quickest) way to get out of a of a wetsuit at the end of the swim. I have a long leg/sleeveless suit and I espesially have problems getting my legs/calves out of the suit. Any suggestions would be greatly appreciated, Many Thanks, Joe Retzer

I have the same type of wetsuit as you, an found it tricky to get off since I have large feet.  Two things made it easier.  First, the wetsuit stretched out after several uses.  Second, I apply Body Glide from mid calf to down over my feet and heels before suiting up.  During a race I pull the suit down to mid leg level then stick my thumbs between the suit and my legs and push straight down.  The thing pops off without a problem. James A. Palazzolo Center for Anesthesiology Research

Response:

I’m sure this has come up before but being new to the sport I havent seen it. My question is what is the easiest (quickest) way to get out of a of a wetsuit at the end of the swim. I have a long leg/sleeveless suit and I espesially have problems getting my legs/calves out of the suit. Any suggestions would be greatly appreciated, you’ll find this and other stuff addressed at http://www.rooworld.com/technical_institute.html dan

Any article on the way on how to fix small cuts in the wetsuit? I just had an "encounter" with a police barrier in my last tri and made a small cut in my QR fullsuit… Thanks Paulo

Response:

I’m sure this has come up before but being new to the sport I havent seen it. My question is what is the easiest (quickest) way to get out of a of a wetsuit at the end of the swim. I have a long leg/sleeveless suit and I espesially have problems getting my legs/calves out of the suit. Any suggestions would be greatly appreciated, Many Thanks, Joe Retzer

Response:

I’m sure this has come up before but being new to the sport I havent seen it. My question is what is the easiest (quickest) way to get out of a of a wetsuit at the end of the swim. I have a long leg/sleeveless suit and I espesially have problems getting my legs/calves out of the suit. Any suggestions would be greatly appreciated,

you’ll find this and other stuff addressed at http://www.rooworld.com/technical_institute.html dan

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I’m sure this has come up before but being new to the sport I havent seen it. My question is what is the easiest (quickest) way to get out of a of a wetsuit at the end of the swim. I have a long leg/sleeveless suit and I espesially have problems getting my legs/calves out of the suit. Any suggestions would be greatly appreciated,

The easiest/quickest way to get out of a wetsuit is actually not employed by too many athletes, but I use it at almost every race:  Strip the suit off while you are still in the water.  As soon as you can stand up at the swim finish, move over to the side out of everyone’s way and strip the suit off.  The water makes it MUCH easier to remove the neoprene, and it also eliminates the awkwardness of trying to maintain your balance while doing so.  It will feel like EVERYONE is passing you exiting the water, but you’ll have a big advantage running to the transition area free of neoprene.  Plus, when you get to your transition spot your suit is already off, so you’ll regain the time you lost to your competitors while they struggle to yank off their partly-dry wetsuits. Good luck! Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft." *** Ironman Canada 1997 – 13:04:09 *** http://www-leland.stanford.edu/~brooksie        

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Question:

   I am interested in buying a Polar heart rate monitor and would like to know where I can get the best price.  I remember seeing some ads in Triathlon Today magazine awhile ago from a place that had extremely good prices.  Unfortunately I don’t have the issue anymore.  Thanks.    Andy Ross

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  I am interested in buying a Polar heart rate monitor and would like to know where I can get the best price.  I remember seeing some ads in Triathlon Today magazine awhile ago from a place that had extremely good prices.  Unfortunately I don’t have the issue anymore.  Thanks.   Andy Ross

i’ve seen some pretty good deals at steve’s multisport.  they even have a web page so you can check out the prices and shop around.  hope this helps. http://www.netaxes.com/~steves/ joel falk Northwestern University, Evanston, IL.   USA

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:   I am interested in buying a Polar heart rate monitor and would like : to : know where I can get the best price.  I remember seeing some ads in : Triathlon Today magazine awhile ago from a place that had extremely : good : prices.  Unfortunately I don’t have the issue anymore.  Thanks. : :   Andy Ross : i’ve seen some pretty good deals at steve’s multisport.  they even have : a web page so you can check out the prices and shop around.  hope this : helps. : http://www.netaxes.com/~steves/ I couldn’t get the page at this address, but I found it at: http://www.source.net/steves/index.html : joel falk : Northwestern University, Evanston, IL.   USA —

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they have a 90 day price guarantee Bruce Platt

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   I am interested in buying a Polar heart rate monitor and would like to know where I can get the best price.  I remember seeing some ads in Triathlon Today magazine awhile ago from a place that had extremely good prices.  Unfortunately I don’t have the issue anymore.  Thanks.    Andy Ross

I have one Accurex II Night Vision for $190 plus $3 for ship. Allyn Cutts "Be the best you can be every minute of your life"

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It seems as though Polar is one of those companies whose prices do not differ that much from store to store unless they are factory refurbished. I would recommend sticking with your LBS which will make warranty issues much easier to deal with. —     Ryun Pavlicek                                 Dept of Sociology     University of Virginia                      

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i’ve seen some pretty good deals at steve’s multisport.  they even have a web page so you can check out the prices and shop around.  hope this helps. http://www.netaxes.com/~steves/

Should be: http://www.netaxs.com/~steves/                           ^^ no ‘e’ — Sylvan Smyth Victoria, B.C. Canada

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Question:

: …. Until I am sure I could : do a better job than they do I will continue to support them. Bravo, Tom! I try to volunteer for one event for every ten I race.  It is a thankless job.  People usually ignore you unless they want to complain.  However, without these volunteers, there wouldn’t be an event. Next time you race, thank a volunteer.  It costs you nothing and you owe them a lot. Dave LaPorte U. of Minn.

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tom In the words of Bartles & James "thanks for your support" bruce platt

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: writes: : : The feedback that I get is that the Tri-Fed officiating is usually very : amateur. But since they are all volunteers, they are amateur, what the : hey. : It would be nice to have trained officials, dedicated and paid. : :  Before painting ALL Tri-Fed officials as amateur let’s examine what :  the requirements for a fair and well officiated race.  First, there is :  no question that officials are much like any other group – there are :  good ones, mediocre ones, and lousy ones.  However, for a "good" :  official to perform his duties in a fair manner there are a couple :  of other requirements: :   1. Race management should provide a course which adequately handles :  all the athletes allowed in the race – wide roads, wave starts, light :  traffic, cones where needed, and plenty of knowlegeable volunteers :  who can direct cyclists on the course. :   2. An adequate number of motorcycles and draft marshals to monitor all :  the athletes, not just the pros or the lead men.  In my experience as :  both a Tri-Fed official and as a race director, that number should be :  one motorcycle with driver and rider for each mile of the bike course. :  this is a MINIMUM number. : :  As far as dedicated, I assure you that there are plenty of us out :  ther who are and would not subject ourselves to the abuse we receive :  from unhappy athletes if we did not believe in the integrity and :  future of the sport.  Unfortunately, ther are some officials who are :  afraid to make calls, and some who are too agressive in making calls. :  Usually, races with officials are fairer than those without. No [snip]’s here. Read all again. When was the last time you said anything nice to an official. I have spoken to several of them at length about a number of topics. They have all been well informed and care about the sport. I was also injured a few years ago and helped in our local tri. Never again. It is much easier to race than to run a race. The officials make fewer mistakes than the athletes. When was the last time you had a perfect race. And you had the opportunity to prepare completely. Officials are often lacking the support they need to deal with the problems in a race. Here is an example of a call. Iromman distance race. At mile 50 on the bike going through a two way aid station on the out and back part of the course. Biker asks for Gatorade. None from first volunteer, or second, or third. This is a long aid station, about 100 yards. Finally about 50 yards in a volunteer says there is some on the other side of the road, go over there. Making a Uturn the biker is across the yellow line and is hit by a competitor, also across the yellow line, who was following him. Who if anyone do you DQ? Both bikers finish well enough to win age group awards, 42 seconds apart. This is an Ironman distance event. If there was such a thing, a pro official would have a difficult time with this one. One thing I have noticed with all officials is they realize triathletes during a race do not always think as rationally as when they are on the street. They know they have to deal with people who are often hyper, covered with sweat, and are living out a fantasy. Until I am sure I could do a better job than they do I will continue to support them. Cool mornings and long rides Tom — I’d give my right arm to be ambidextrous.                  __o      o       Tommy the Tourist                            ____/o__  _ |/<_     <      

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After being flamed a few times for using the word "amateur" regarding officials, I plead guilty to poor word choice. What I meant was the the Tri-Fed officials are not likethe  NBA, NFL refs. Tri-Fed officials are doing this on the weekends, at only nominal pay etc.  That does not imply they are not performing the job correctly. For the most part, I support Tri-Fed/USA and its officials and I’m glad they make judgement calls. JJ

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After some discussions with several people, i have become curious as to triathletes feelings as to the quality (? fairness?) of the trifed/usa officiating, and or the current rules. Please post some feedback. By the way, I have also come to realize the ignorance of the ITU rules by many athletes when discussing ITU’s decisions to allow drafting in some races. ITU penalty for drafting is DISQUALIFICATION, not a variable time penalty like Tri-fed/USA. see ya at the races!

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writes: The feedback that I get is that the Tri-Fed officiating is usually very amateur. But since they are all volunteers, they are amateur, what the hey. I did think the call on Anne Curi ( the only top-50 woman to be penalized at Nationals) was very questionable. But at least a call was made. No one agree with the ump right? It would be nice to have trained officials, dedicated and paid. In other sports, officiating is part of the game, off-sides, foul ball, strike three, but in triathlon, espiecially the ITU races, its just allow anything,  don’t want any "finger pointing" to spoil the TV show.

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writes: The feedback that I get is that the Tri-Fed officiating is usually very amateur. But since they are all volunteers, they are amateur, what the hey. It would be nice to have trained officials, dedicated and paid.

 Before painting ALL Tri-Fed officials as amateur let’s examine what  the requirements for a fair and well officiated race.  First, there is  no question that officials are much like any other group – there are  good ones, mediocre ones, and lousy ones.  However, for a "good"  official to perform his duties in a fair manner there are a couple  of other requirements:   1. Race management should provide a course which adequately handles  all the athletes allowed in the race – wide roads, wave starts, light  traffic, cones where needed, and plenty of knowlegeable volunteers  who can direct cyclists on the course.   2. An adequate number of motorcycles and draft marshals to monitor all  the athletes, not just the pros or the lead men.  In my experience as  both a Tri-Fed official and as a race director, that number should be  one motorcycle with driver and rider for each mile of the bike course.  this is a MINIMUM number.  As far as dedicated, I assure you that there are plenty of us out  ther who are and would not subject ourselves to the abuse we receive  from unhappy athletes if we did not believe in the integrity and  future of the sport.  Unfortunately, ther are some officials who are  afraid to make calls, and some who are too agressive in making calls.  Usually, races with officials are fairer than those without.

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Question:

If you didn’t see your name.. check the opposite sex.  There were quite a few typos.   Someone at tri-fed did hours of work trying to find out where I was ranked when what had happened was they put me in the men’s section!! shani

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– Hide quoted text — Show quoted text – (todd.r.jensen) writes: This has nothing to do with the subject but I believe I’m correct that in the current issue of Triathlete national age group rankings we fine Mr. Jensen at 66 (I think) and his wife 6th, or thereabouts. Good work. Ditto! On the subject of national rankings, did anyone else out there actually calculate their own results?  My entire team (War Eagle Triathletes) was under-ranked in points.  The scores were anywhere from 2 points to 8 points under what they should be.  We also tried to calculate the published tri-fed numbers because we thought that they might not have used the two "best" races.  We could not get one single average to work out for our ten ranked members.  I honestly can’t see where the published numbers came from.  We had one member that only had two sanctioned races and their published average was 73.  The two races were 71 and 78.  Go figure!  They didn’t use the two best scores, they didn’t use the two worst scores and they didn’t average all of the races.  We also tried using the three best, three worst scores and couldn’t get the numbers to work out.  Did anyone else try this?

Here is another question on this subject.  Did anyone out there look forward to seeing their name and ranking in this issue, only to find that they had been left out?  This happened to me and I was pretty miffed!  To my knowledge, there were only four sanctioned tri’s in Colorado last summer.  I competed in three of them, but it looks like the race director for the "Evergreen High Country Triathlon" (a 1/2 ironman distance, IQ race) didn’t bother sending in the results.  This means that I only had results from two races submitted, and, I believe, the minimum for ranking was three races.  Who should I be mad at?  The race director, Todd Willis, for not submitting results.  Or Tri-fed, for not requesting the results from Mr. Willis. Or myself, for not submitting a copy of the race results myself. Oh well, I did try to figure out my score using the equations provided. I had used .97 as a difficulty knockdown factor since the highest male score was 97. I am sure that there were a lot of top-notch amateurs in the area that got burned by this (myself excluded … my guestimate score was 86).  I think Tri-fed should make more of an effort to get results from their "sanctioned races".  Maybe, along with whatever material they send race directors, they should include a self-addressed, stamped envelope for the results.  That is the way I get copies of the race results. Sorry for my rambling.  I guess I got that off my chest for now. But I will be bringing this subject up again when I see Mr. Willis at his races this year. — Jim Pringle                                          - o

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I did a few calculations on my own and found the same thing. I believe the printed material left off the Weighting (Difficulty) factor from all of the races.  I sorta remember the difficulty form my races last year so I multiplied the result of the equation printed by the difficulty factor and the numbers looked like they made more sense. My placing was where I would have expected it.       Corrected formula (the old one from last rankings)(i think)                 S* = (1-.7((t/T-1)))D                 Where S*= Adjusted Score (based on difficulty)                       t = your time in minutes                       T = Published winner’s time it minutes I plan to give tri-fed a call.  The ranking system has actually gotten worse, IMHO, rather than better. I seem to notice that lately tri-fed is "missing" a lot of things.  Meaning that they don’t look like they are putting in the effort to verify, proofread, double check things.  I know they are probably understaffed but if you are going to publish something like the rankings the result of a missprint or wrong information could lead to a lot more work answering calls and correcting problems.. John K.    I think..   1.0 was only given to the Ironman Hawii

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– Hide quoted text — Show quoted text – (todd.r.jensen) writes: This has nothing to do with the subject but I believe I’m correct that in the current issue of Triathlete national age group rankings we fine Mr. Jensen at 66 (I think) and his wife 6th, or thereabouts. Good work. Ditto! On the subject of national rankings, did anyone else out there actually calculate their own results?  My entire team (War Eagle Triathletes) was under-ranked in points.  The scores were anywhere from 2 points to 8 points under what they should be.  We also tried to calculate the published tri-fed numbers because we thought that they might not have used the two "best" races.  We could not get one single average to work out for our ten ranked members.  I honestly can’t see where the published numbers came from.  We had one member that only had two sanctioned races and their published average was 73.  The two races were 71 and 78.  Go figure!  They didn’t use the two best scores, they didn’t use the two worst scores and they didn’t average all of the races.  We also tried using the three best, three worst scores and couldn’t get the numbers to work out.  Did anyone else try this?

I did a few calculations on my own and found the same thing. I believe the printed material left off the Weighting (Difficulty) factor from all of the races.  I sorta remember the difficulty form my races last year so I multiplied the result of the equation printed by the difficulty factor and the numbers looked like they made more sense. My placing was where I would have expected it.       Corrected formula (the old one from last rankings)(i think)                 S* = (1-.7((t/T-1)))D                 Where S*= Adjusted Score (based on difficulty)                       t = your time in minutes                       T = Published winner’s time it minutes I plan to give tri-fed a call.  The ranking system has actually gotten worse, IMHO, rather than better. I seem to notice that lately tri-fed is "missing" a lot of things.  Meaning that they don’t look like they are putting in the effort to verify, proofread, double check things.  I know they are probably understaffed but if you are going to publish something like the rankings the result of a missprint or wrong information could lead to a lot more work answering calls and correcting problems.. John K.

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(todd.r.jensen) writes: This has nothing to do with the subject but I believe I’m correct that in the current issue of Triathlete national age group rankings we fine Mr. Jensen at 66 (I think) and his wife 6th, or thereabouts. Good work.

Ditto! On the subject of national rankings, did anyone else out there actually calculate their own results?  My entire team (War Eagle Triathletes) was under-ranked in points.  The scores were anywhere from 2 points to 8 points under what they should be.  We also tried to calculate the published tri-fed numbers because we thought that they might not have used the two "best" races.  We could not get one single average to work out for our ten ranked members.  I honestly can’t see where the published numbers came from.  We had one member that only had two sanctioned races and their published average was 73.  The two races were 71 and 78.  Go figure!  They didn’t use the two best scores, they didn’t use the two worst scores and they didn’t average all of the races.  We also tried using the three best, three worst scores and couldn’t get the numbers to work out.  Did anyone else try this?

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