Hydration on the Bike

By Mary Jo Pugh

If you're doing a triathlon--especially a longer race--your hydration system can be your life line. There are so many options...which is the best? Traditional bottles on the bike frame? Bottle between the aero bars with a long straw? Traditional bottle in fancy new holder between the aero bars? Bottles in back of your seat? A reservoir behind the seat or on the bike frame with a straw so you can drink on the fly? I have tried almost every one of these options and through these experiences I've found that a couple of factors are important for your decision.

Are you physically coordinated as you ride? I am not. Therefore the traditional bottle on the bike frames not a good choice for me. For those with good hand-eye coordination, these are great options. There is a new system where you can store a traditional bottle between the aero bars. I haven't tried this one. It looks easier to use than the bottle on the down tube, but not as versatile as the rear mounted bottle system by X-lab (although there are other similar products). I really like the seat mounted unit because you can accommodate two bottles, and store tools and tubes...all in an aero set up.

One limitation of these traditional bottle systems though, is that they a little more difficult to use on a longer race...unless you dump bottles and pick new ones up at the aid station. In my quest to find the perfect 70.3 hydration system I tried a couple of reasonable alternatives. The first was a Profile Design single bottle system that sits between the aerobar with a straw that comes up to your mouth, making easy access to your drink. While it did the job, I didn't do a good job of securing it, so it rattled a lot on the chip seal. Next, I got a two reservoir Profile Design bottle...that was really nice because you could have water in one part of the bottle and Perpetuem or something like that in the other. But again, the rough road made the second reservoir move...before you know it, the second reservoir was 2 inches out of the system.

More recently I purchased a Speed-Fill system, which is my favorite of all. This mounts on the down tube, has an insulated straw which goes through the aerobars right where you want it. There is even a neoprene case for the bottle to keep your drink cooler. It's super easy to fill on the fly--even for someone like me that isn't super coordinated. And it's easy to keep clean. Although it's best to keep just water in this.

So...as you're looking for your bike hydration system keep in mind your dexterity and coordination, distance of rides or races, and maintenance of the system. Like me, you might have more than one option that you mix and match to fit the context of your workout or race.

Ride safe and stay hydrated!

The REAL Way to Recover

You have just finished your long ride and are feeling a bit sore and wondering how tomorrow's long run is going to go. So what do you do? Most of us have developed the habit of taking a few anti inflammatories before going to bed. What if there was a more natural way to keep the inflammation at bay while maximizing your health benefits.

Reserveratrol, found in grapes, dark berries and red wine has been marketed as having anti-inflammatory properties as well as anti aging properties. Researchers have also found that essential oils from thyme, clove, rose and fennel can suppress inflammatory enzymes, in a role very close to that played by Reserveratrol. Researchers have been able to isolate the exact enzyme that is responsible.

A recent study by Oregon Health and Sciences University revealed that runners

who drank cherry juice twice a day for seven days prior to and on the day

of a long-distance relay had significantly less muscle pain following the race.



Unique antioxidants are responsible for cherries' deep red

color...and for the fruit's anti-inflammatory benefits. Researchers suggest

cherries may work like common pain medications used by athletes to reduce post-exercise muscle soreness.



So as you go on with your training, add some dark grapes and red cherries to add to your daily nutrition routine. Try adding some dried cherries to a trail mix that you take with you on your long ride. Sip on some cherry juice as you go thought the day .

Again, the more natural the food we put into our bodies the quicker we get to experience the benefits. Learn to be respectful of the power inherent within nature's own abilities to make us well and whole.

Happy Training!

For questions or comments contact Coach Dawn Elder at dawn@trisitionarea.com

Tri-Sition Area is not affiliated with any particular coaching service nor does it support any specific method or philosophy

Product Review - Guru

By Wes Anderson

This past fall I was looking to upgrade my bike. As a bike fitter I know choosing the correct frame can make or break your position. In the past I’ve found myself usually between a 52 or 54 cm bike and as a result had to make compromises to get into the correct position. After researching the company GURU I jumped at the chance to work with them to build my dream bike. Below I detail how the process works. First schedule a fit with Trisition Area. They’ll take key measurements, check flexibility, and help identify any special needs you may have for your particular frame. Once the fit session is done make sure to get online (www.gurubikes.com) and choose the frame type and colors you would like, you can actually build the paint and design scheme on Guru’s website. I chose the CR.901 in a beautiful black and orange. Once you’ve decided on the details Trisition Area will send in your packet to guru to get the frame drawn. Guru then uses a set of algorithms that, when loaded up with an individual cyclist's measurement data, produces an effective starting-point for an optimal bike design. Qualitative measures such as riding style, competitive goals and injury history are then used to refine the frame design in order to perfect its performance attributes. Within the next week you should have blue prints of your future bike frame. I reviewed my blue prints and made a few tweaks based on personal preferences. You’ll have the same option and can work with Trisition Area if you need any guidance here. Once you have approved the blue prints GURU goes into fabrication mode. It’s about a six-week process once the order has been placed before you’ll have your frame but it is well worth the wait. Guru offers several packages that you can choose from to build your frame into a complete bike or you can do as I did and work with Trisition Area to hand select the specs you want. This is a wonderful option Trisition Area offers as it lets you hand select things like saddles and aero bars that are very individual. I have to say I’ve been on my bike for two solid months of riding and love her more and more every day. The frame is super stiff with an extra large chain stay/bottom bracket area, this means great power transfer. The bike has a little bit more trail than my last frame that makes for smooth handling. But most importantly it fits great. I have a standard size stem without a ton of headset spacers and without a saddle that is pushed all the way forward or back to make my bike fit correctly. It is a very smooth bike that feels like an extension of my body. I highly recommend the frame. For more details on the fit process or the frame in general please feel free to email me at wes@trisitionarea.com. Thanks and enjoy the ride.