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.

Wetsuit Review- Mary Jo Pugh

Do I really need a wetsuit to race in triathlon?

If you are racing sprint races in the middle of the summer, probably not...
If you are racing Olympic distance or above, and those races occur in water 78 degrees or cooler...I personally think it's probably a good idea.
Why?

First, if you want to begin your lake swims early in the season, a wetsuit allows you to get in the water and do long, uninterrupted swims with a group of friends...in comfort. For me it also reduces my anxiety. I'm less concerned about things like, " what if I get a leg cramp in the middle of the lake?" or "what if I just get tired well into the swim?" While it isn't magic, it sure helps deal with little issues in a workout that may lead non-swimmers like me to be anxious.

Second, in longer races, a wetsuit gives you a speed advantage, leaving you fresher for the bike and run. It floats your bottom and legs...making you more hydrodynamic...faster pace for the same effort. If you are super-strong swimmer, you might be just fine without it, but even the pros wear a wetsuit when it's wetsuit legal...

If you decide to get a wetsuit, how fancy do you need to get? A lot depends on your budget and your training and races. If you want to start early spring lake swims, you will probably want a full sleeve wetsuit...it just keeps you warmer. Last February we went out to Boerne Lake and I was so cold with even my full wetsuit that I also opted to buy some booties and a skullcap. If you will be racing in the summer, you probably will prefer a sleeveless wetsuit because you will probably overheat in a sleeved model.

The are a wide range of wetsuts available. Some are very price friendly for those who want the advantage without going to the latest and greatest features. Some have all the new stuff and are really expensive. What you choose probably depends upon your budget. The March issue of Triathlete Magazine is the "wetsuit" issue. This issue describes most of the triathlon wetsuits available, the pros and cons of each suit, and a price range. I would recommend doing a little research before you choose a wetsuit...it is an investment!

Puposeful Eating

How many times does this happen: It is the end of the day, you sit down on the couch for some much needed "down time" and you have a snack and then another and then another. How about this scenario: you are rushing out to get to your next commitment and throw down whatever is available. Too often, we eat unconsciously or without purpose and end up gaining weight, bonking in training or feeling low in energy. What might serve us well is to look at our day in advance, just as we would our training and plan our fuel as such.

For most of us, the base training phase has started for our season. Typically that means a lot of longer, easier rides. This is when we need to work on our metabolic efficiency. If the heart rate is staying in the lower zones the need for carbohydrates is much lower than that of a high intensity workout. Now is the time to have the body use those "winter stores" of fat as the primary fuel. Staying aerobic during training improves the mitochondrial performance on fat. In other words, we already have stored the fuel and glycogen for several hours of aerobic exercise. As our training load increases in intensity and length then we can look at adding the sport nutrition needed to improve performance.

So we have discovered that for most of our training right now we aren't in need of a great deal of "carbo loading", gels or bars; then what do we need? We need only to continue to eat a balanced meal, take in adequate hydration with just enough sodium to promote hydration and plan in advance our food intake with the same methodical deliberation as we do our training. This purposeful eating will give us the greatest results in performance as well as better health. It is important to remember that food is the fuel that allows us to do the activities that ultimately help us to feel good and healthy. Keep in mind that it is better to eat to train than to train to eat.

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 of training

Customer Review - Trigger Point By :Mary Jo Pugh

As I was walking through Interbike in September, I chatted with the people in the Trigger Point Therapy booth. Cassidy Phillips, the founder, said he thought some of my back muscle stiffness actually came from my calves--specifically the soleus. I laughed. He said, "Sit down." He put my calf on the footballer and I almost screamed. While not sore in every day life...I had a sharp pain in my calf deep within. Cassidy said this soleus issue leads to foot immobility that starts in the calf. That effect works it's way up the quads, hamstrings, IT band, hip flexors and low back muscles. I already had the stuff...why not give it a try. Besides, my run times were sucking even more than normal lately.

After two weeks of pretty regular use, I did a 5k time trial just to see if there was any noticeable effect. As I ran I also paid close attention to "foot mobility." The first thing I noticed, was more fluid movement of the foot/ankle. When the TT was finished I was shocked. Instead of the horribly sluggish 11 minute miles I slogged out 4 weeks before, I averaged 9:30's. AND I felt fabulous when I was done.
Hip & Lower Back Kit
The calf roller is great, but the system used more comprehensively is awesome. I especially like the balls to attack my hip flexors (psoas) which is helpful for those of us who have chair sitting jobs which tend to shorten those muscles...making it more difficult to run and cycle.

Keeping it real in the New Year

Nutrition Ideas for the New Year
Keeping it Real
by Tri-Sition Area's coach Dawn Elder

As the new year is upon us, so are the New Year "resolutions" that we have made. Some of your resolutions may be about weight loss. As athletes, there usually is a fine line between fueling our workouts, recovering from workouts and maintaining our strength. While there are many formulas that exist with respect to carbohydrate/ fat/ protein rations, many of us are looking at how to apply these to the real world. The method that makes the most sense is to have real weight management by eating real food.

We are surrounded by gels, powders, bars, blocks, gummies and all sorts of "food" for training. When life gets busy, it is easy to grab something like that for "quick energy". What is critical to keep in mind is that there are specific purposes for those products and they are useful when we are actively training. Consuming those at any other time is just adding empty calories and that quick energy will have an even quicker crash.

The next solution that many of us turn to is processed food. We turn to pre-prepared meals, cooking short cuts such as processed meats and cheese, chips and engineered food. The challenge is that the body does not recognize most of this as real food and thus misses some of the vital nutrients needed from food.

The solution is to stick to real food. If you know where your food came from and what is in it, chances are so does your body. The fewer the ingredients the better it is for you. When we start to look for nutrient dense food rather than only energy dense food, our bodies will too and we will learn to use those nutrients as long lasting energy. Even your fat sources should come from natural sources such as olive oil, nuts an avocados. Trans-fat and low fat are just not descriptions that apply to natural food. If it comes in a box or a bag chances are it is not "real".

So as you go through your day, watch your patterns and habits of convenience. Work to make small changes towards eating real food and less processed food. Give yourself time to adjust to the taste of real fruits, vegetables, lean meats and nuts. Soon processed food will no longer even taste good to you. Here is to being REAL this year!

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