Waking up

Don't you hate that feeling when you wake up with no recollection what happened the night before? Even worse when you wake up with a new attachment to your arm? 

 

 Cowboys vs Aliens 

Well, that didn't exactly happen, those days are long gone. Anyways, through a series of fortunate events and good deals, I managed to pick up the new Timex Run Trainer. So how did it happen? Timex was giving a $50 rebate if you purchased a TRT if bought from a authorized dealer. Being my frugal cheap triathlete, I searched every authorized dealer on the west coast to see who had the cheapest/best deal (Hawaii omitted since prices were higher). After searching some 20 something sites, I came across Road Runner Sports in classy San Diego. Road Runner sports has the option to join their VIP family for $1.99 which includes a 10% discount and FREE shipping to Hawaii. If you live in Hawaii, free shipping is pretty damm awesome. So with the membership cost, discount and rebate, my total cost was around ~$120. Not bad being that regular the regular price is $189.99. 

 It's big but not as big as Jakes nor does it shoot anything

The usual Timex colors

Comparison to my everyday watch. I didn't realize the times were different till I took the pic. 

I'm sure your thinking "But why did you get this? You hate running!" Yes I know it's got "Run" in the name and it's more geared toward running but 1) I couldn't resist the price 2) It can be used for biking too as seen in DCRainmakers review. You should check out his review since it's more in depth than mine. I'm still trying to figure out what this bad boy can do.

Since my runs are pretty sad, here's some data for a Tantalus ride I did this past Tuesday (Ride data). It's not the greatest since the vog was killing me that day. If you're unfamiliar with the backside of Tantalus, it's once of the better hill climb locations in town, has a lot of shade, traffic isn't crazy and it's pretty relaxing ride. Here's a vid of the the route going down.

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Foam roller not good enough?

If you've bought a foam roller, you probably noticed that it doesn't exactly keep it's shape anymore. You can try to even it out by using other parts but that's a pain. Money doesn't grow on trees at my house so buying another wasn't an option.

So, I thought, why not use a PVC pipe. 

I found this scrap piece for around $5. 

The diameters a little smaller but it gets the job done. 

At first it's a little tough but you get used to it. I've read things about others cutting up yoga mats and gluing it around the surface for some cushion. I'm not about to do that since it just adds to the total cost of things.

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New Shoes - Asics Gel-DS Sky Speed

I hate running. I am one of those who will be cursing not celebrating if the swim segment gets canceled for in triathlon. However, it still part of a triathlon so it's gotta be done. One thing about the area where I live is that it rains a lot. It's all good that it keeps things green but when you have holes on the bottom of your shoes, it sucks. I love my K-Swiss-Blade Light Run shoes but needed something that didn't have holes for wet weather running. While browsing the web, I came across the Asics Gel-DS Sky Speed shoes on Runningwarehouse which were 25% off from the listed price. After reading some reviews, I decided to give them a try. 

Yankz. Get them. They are pretty awesome.

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Some essentials

So this season I've the great pleasure to deal with the joy of an Achilles tendon injury. It was brought upon by a number of things like tight calves, increased mileage, improper running form and the desire to push through pain led to my injury. Here's a pair of things that I found useful on the road to recovery.

The Stick

According to the website, The Stick provides the following benefits:
"
- Prevent & Predict Muscle Injuries
- Dramatically improve strength, flexibility and endurance
- Rapidly prepare muscles for physical activity
- Disperse the effects of lactic acid following activity
- Accelerate muscle recovery"

I found The Stick to be a better investment over the foam roller. Since The Stick is smaller, I can bring it to work or before going out for a ride or run. With the foam roller, you're pretty limited to where you can use it. In the future, I'll probably upgrade to the longer stick so I can get more of my back.

RockTape 

 Closer view of RockTape

 

For me, having an AT injury really sucked. I went from running 8min miles down to not being able to walk more than 10ft without stopping to rest. So I was willing to try anything that made it feel better. One of my co-workers suggested I give RockTape a try since she was a frequent user. 

According to the website, 

"Rocktape is a kinesiology tape and is fantastic for treating common sports injuries like shin splints, plantars and runner’s knee. Rocktape also can increase endurance by promoting blood flow during an athletic event. When applied properly, ROCKTAPE lifts the skin away from the muscle, which promotes blood flow. Faster blood flow means more oxygen and more lymph drainage, which helps remove Lactic Acid."

 In my opinion, I felt that the RockTape did make things feel a little better. Might be a mind over matter issue but hey, if it makes it feel better, why not? I didn't have any major issues with the RockTape, however I did find it a little irritating after swimming in the pool and after showering since the tape did hold a little water.

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New hydration/gear setup

So I've been thinking about changing my setup for sprint and Olympic distance races my current setup isn't very aerodynamic. Currently, I have one water bottle on the frame, a tool kit bag under the seat and a bento box. After reading a few articles on ST, I've decided to give the horizontal mounted and under the seat mounted styles a try.

Chris McCormack rocking the horizontal setup in the 2010 Kona Ironman.

Chris Lieto with the under seat setup.

The setup:

Apparently I didn't have zip ties long enough to work with my HED basebar, I used the a Profile Design aerodrink bracket instead. I attached the top of the cage to the bracket while the bottom was attached to the basebar. Since I'm on a budget, I had to use what was available. 

With water bottle. Computer is mounted right behind bottle, somewhat blocking it from the wind. 

 Front view. Computer is blocked by the bottle. 

For the rear setup, I used the Minoura cage holder which can be found on eBay for under $12.

Depending on seat construction, this may or may not work for you. 

The cage can be bent to insure a tighter fit.

 Front view of rear cage. Pretty minimal.

With this rear setup, I can place my flat kit, tools, tube and cell phone all in a water bottle.

The whole setup. 

I'm sure you're wondering why I don't use the PD aerodrink. Well, since my front end is really low, there isn't much space between the basebar and the front wheel. Because of this small space, the aerodrink rests upon the front tire, thus making it useless for me. Here's a good review by Tom D from Trisports.com Aerobar Drink Systems Review.

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Nutrition/Gear for HIM

Here's my nutrition gear set up for the Honu. I'm still trying to get it down so so feel free to comment or ask questions.

Nutrition

Breakfast

1/3 cup cream of rice w/cinnamon

1/2 boiled sweet potato without skin

8oz Powerade

Bike

4 Hammer Gels

2.5 Bottles Gu Electrolyte brew

1 3/4 bottles Ironman Perform

1 Clif Bar

Totals - 1170 cal, 88g carbs, 80mg Na, 40mg K, 8g sugar

My plan was to eat the solid  and 2 gels on the way out and at the turn around point, switch over to the rest of the gels on the way back. For hydration, the Gu brew would be sufficient enough since in training, I could never drink 3 bottles. So my plan went fine for most of the ride, I felt hydrated, not tired and comfortable. However, around mile 40, both of my vastus medialis muscles felt like they were on the verge of cramping. I drank a little more of the Gu brew, sucked down the last gel thinking I may be low on electrolytes. This provided a slight relief, so decided to grab the Perform at the next two aid stations. Perform seemed to alleviate the tightness. Maybe supplement with more electrolytes next time?

Run

6 Hammer gels

1 packet Clif shot bloks

Perform (est 40oz)

Total - 1190 cal, 289 carbs, 1280mg Na, 220mg K, 148g sugar

I didn't have much of a plan for nutrition since I was hoping to run/walk the whole 13 miles. However, due to the IT band issue flaring up after mile 3, I had to walk the last 10. I'm thinking I would have drank a lot less if I was actually running but those cool drinks made me feel so much better.

Gear

TYR Competitor Tri Shorts - I found these pretty comfortable during the swim, didn't feel much drag from the shorts while swimming. When biking, I thought they provided adequate padding in all the right places. Didn't experience any chafing or irritability from it. For the run, the side pockets were a little small to hold 3 gel packs on each side, the back zip pocket was large enough to hold about 4. Having this back pocket was also nice since it held ice cubes pretty well for cooling.

Zoot Tri Tank - Still using my original tank from last year, surprised it held up this long. Fading is pretty noticeable and pockets are starting to peel away..Guess that's what happens when it's made in China. Top will be retired when I get a new one. 

K-Swiss Blade Light Run - Despite logging so few miles in them, they were pretty comfortable race day. The loops made putting them on in T2 a breeze. I felt that the holes provided adequate drainage but not as good as the K-ONA. 

SLS3 Padded Compression Socks - These were awesome, just wish they came in black. Besides regular compression socks, SLS3 also makes padded versions. Padding is in the pressure areas (ball, heal and Achilles tendon) where I needed it the most. If you have all been following, I've been dealing with Achilles tendon issues so I was really worried not being able to finish the run segment. I finished the whole run without any Achilles issues. I definitely recommend these! Use 20Hiramoto for 20% off your order if interested in picking up a pair.

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K-Swiss Blade Light Run

After a long wait, I finally received my K-Swiss Blade Light Runs (BLR) in the mail the other day. My first thought after picking up was "Wow, these look better in person than online". 

My current shoe is the K-Swiss K-Ona C, however they are pretty hard to find in my area. If you're wondering what the "C" stands for, I was told that it stands for "Cushion" while the "S" stands for "Stability" for the other model. Like the K-Ona, the BLR provides good ventilation and has holes on the bottom for water drainage.

Looking from the bottom

Insole removed

Unlike the K-Ona, the BLR comes with loops on the back and on the tongue. This allows for easier adjustment in T2. 

So far I have only worn these around the house so far. Hopefully the weather holds up so I can finally take these out on a short jog.

On another note, 4 more weeks till the Honu.

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My ride

Just thought I'd share some pics of my current ride. It's not much so I'm hoping it will get the job done. It's a 2005 Quintana Roo Lucero with the usual Shimano components. Hopefully next year I get a raise, find a lot of money or get a great tax return so I can upgrade to some Zipp or HED carbon wheels.

 

Mmm..Carbon fiber..

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Cobb V-Flow Plus

Finally getting around to writing my review of the V-Flow Plus. The folks at Cobb saddles provided me with detailed instructions and a DVD on how to install the seat. Installation of the new seat was pretty simple and straight forward. I then did a short ride on the trainer and instantly felt a difference between the two seats. With the Selle, I felt like I was sitting on a wood board and couldn't stay in the aero position very long. Sitting on the V-Flow felt....well it just felt a lot better.

V-Flow installed. 

Side view of Selle. Not much padding but hey, it weighs about a 135g. 

Top view of V-Flow plus. It has a cut out, which helps to make things comfy. 

Selle. No cut out. 

So after this weekends 3hr ride, I'm really glad I chose the Cobb V-Flow Plus. With the Selle, numbness would occur after an hour of riding, with the Cobb, I could still feel things after a 3hr ride. Awesomeness.

Update on Achilles issue. It still hurts but not as bad as the first week. Visited the doctor yesterday and he suggested that I wear a "Ski boot" to help the recovery process. I still can't run so  I started water jogging at the pool. All I have to say is that it get's pretty boring after the first ten minutes. Oh well, can't get everything.

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