Monday, January 22, 2018

Weekly Advice

My number one top tip for you this week is:

Don't do stuff you're not used to. Remember last week (or the week before) when I said to challenge yourself and try new things? Yea, that was bullshit. That guy was an idiot. You should take everything he says with a massive piece of rock salt. Because this weekend that guy tried "a new thing."



When that "new thing" is an adventure run (could also be called a partial hike) that is 21 miles, gains 5000+ ft of elevation, and lasts 4.5hrs, well, that is something that you should TOTALLY DO. Even if your previous long run is only just under 2hrs. Strap up your camelbak, load some clif bars, and put on your dancing (/trail run) shoes and get after it.

I am writing this as I sit here the morning after, broken and on the couch. My feet hurt. My shoulders ache from the camelbak straps, my shins and arms are sliced to bits from all the plants - whose main goal it seems is to extract all of your bodily fluids - that we had to bushwhack through as we were lost near the summit of our trail. My body hates me. But it was awesome.

So, you know what? Follow that guy's advice. Do some crazy stuff. Just maybe don't go quite as crazy as he did. Crazy within boundaries, how about that?


Don't run into the Yucca, FYI

Hey Tucson

Snow at 7000 ft

Back down through the Canyon

Monday, January 15, 2018

Weekly Advice

It's early (ok, "mid") January, therefore it is important to:


  • Not care too hard about any performance whatsoever
    • For example, I just ran a 38+ minute 10k after a week of being sick. Was it lame? Yes. Does it matter? Nope.
    • Did your FTP test go poorly? Well, it's January. If your FTP test went really well I'd have much suspicion regarding how you spent your "off season." 
  • Do fun stuff
    • See previous post, and continue to reference this step throughout the year but with special focus on "winter" months.
  • Establish trends
    • Running 6 days a week? Check. Good trend to start.
    • Eating vegetarian? Meh, but give it a whirl.
    • Eating less dessert? That's a good, if not fun, trend.
    • Saving more money? This is triathlon, you don't get to save any of your money.
  • Do stuff that you won't have time for later
    • Doctor's appointments
    • House work
    • Cleaning your house
    • Making food at home
    • Saving money
  • Stay warm
    • Live in the Southwest
That does it for the weekly advice column. Follow these guidelines and you will be SET.




Monday, January 8, 2018

Weekly Advice

Since I am finally not feeling sick (don't tell that to the 30 minute run I did this morning though, blech) I am allowed to feel mildly inspired, so bear with me.

I have some over-arching thoughts on what the winter means for triathletes and some of the realizations that you should come to sooner rather than later if you're interested in long term success (note that "success" can be defined however you want it. A simple notion but one that is oft-forgot).


  • Don't get too caught up in what you eat or drink or do between Thanksgiving and the start of the New Year. If you don't vent a little, you'll explode. Just go watch the episodes of Mythbusters where they blow up hot water heaters to see how that looks. 
    • Just remember: everything in moderation
      • But it's ok to be excessive 
        • on occasion
  • Find some friends
    • This cannot be overstated. Humans need interaction. Most do anyway. Even if it's virtual. But in reality (haha, get it) we all need some face to face. Training is best done with buddies. You'll be far happier in the long term and you'll push yourself harder, generally.
      • That last bit can be a double edged sword. Be smart, don't get into too many d***-measuring contests. 
        • That isn't just a guy thing, either.
    • Get into some group stuff
      • And I don't mean the 3 way at the house down the street, I mean the swim group that some of your friends talked about last month, or the ''Vegetarian Potluck Friend Dinners" that sounds like a lot of work but actually isn't. Go bowling. Play TopGolf. Take dancing lessons.
  • Generally, don't be a dick.
    • This one seems easy and straightforward, but we all forget here and there. I generally forget when I'm online somewhere like Slowtwitch. Or I get an itchy clicker finger while reading some politically-infused social media post. But usually if I just write that email, or write that post, and then refrain from publishing and erase it, I feel way better AND I wasn't a dick! 
    • This one's tougher in winter because we're all generally in closer proximity with each other (especially you people in a place with a real winter; it's 75 here today FYI) and we tend to wear on each other a little more when we haven't seen sunlight in a while or our toes have been little blocks of ice cubes for the work week. 
    • Wave to people on your f***ing bike ride is a good start.
  • Experiment
    • Do different stuff. The "routine" and "consistency" are great when it comes to life and training, but we can really only burn so many "consistency" matches throughout the year. Take some time to store up some of those matches by doing something that is NOT routine, and is NOT about consistency. 
That's enough for this post. What are some fun things you tried this fall/winter??


Thursday, January 4, 2018

Remember, as a kid...

I used to WANT to be sick so I could stay home from school that day. I had strategies for this. My mom would bring the thermometer into the bedroom when I woke up saying I felt "bad" and when she left to go do something else I'd take the thermometer and stick it up close to the lamp's lightbulb by my bed. This was both genius but also a backfire, occasionally. My mom tended to not believe me when she came back and the thermometer said "180*" or something like that... But, if I could get the distance to bulb juuuust right, the temperature would be something believable. Voila!

Of course, when you're actually sick, you can't imagine EVER wanting to be sick. It basically feels as though you'll never be healthy again. You basically feel as though you will always be ''damaged goods.'' People have to take care of you, which you want but also don't want. Your normal routine gets put completely on hold. If you're an athlete, you kick yourself for missing scheduled or unscheduled workouts.

I am writing this (I'm sure you've inferred as much at this point) because I am currently sick with a fever. I've done a fair amount of reading as I've been waylaid in a far corner of the house so as not to get Christine sick. I finished the latest Jack Reacher novel and read Artemis today, the new book by Andy Weir (The Martian). Quick book review:

Reacher is still a fun character to follow. But each story (there's almost 20 at this point) grows a bit more predictable (in terms of story arc, not specifics). It's inevitable, I suppose. I can barely post a new blog once a quarter and this guy is putting out a NYT bestseller about once a year. Goals...

Artemis is an entertaining story, but there are some mildly odd factors present in its storytelling. Weird reliance on sex/vulgarity (for reference, there was no sex during the book, but it was discussed a lot) when it really contributed nothing to the story. It's hard to top that sort of: "Dang, this book is reallyyy entertaining and Watney is just a character that feels really...real and I really like rooting for him" when you finish The Martian.

Anyway, don't ever wish for being sick kids. It is no fun.


Thursday, November 9, 2017

Safest cities for cycling

A thread popped up on Slowtwitch this week that piqued my interest, because the "original poster" (OP) asked the question: "What city is the safest for cycling year round?" As you can imagine, every response has been different. Everyone that enjoys the cycling where they live (and those that hate it) has responded suggesting that, in fact, THEIR city is the safest. It's a fairly self-selected "poll," as the only people that will respond are the people that likely feel strongly about their answer. Plus, most people simply "lurk" on ST anyway and don't ever post, so the ''poll'' is extremely biased.

Anyway, it got me to thinking: what makes a city safe for cyclists?

Well, it really begins and ends with the city's civic planning system and infrastructure. Certain cities will likely never be "safe" for cyclists (all cyclists, whether they be recreational, commuters, messengers, hobbyists, just a bit of fitness, etc) because the city cannot change the existing patterns. Charlotte kind of feels like this. I cannot imagine Charlotte being a safe place to ride a bicycle outdoors. There is no room to change the dynamic. There are only so many ways "in "and "out" of places in the city that are just absolutely littered with cars. New Orleans is like this as well, but more so because the streets are so rough and relatively narrow and the city itself is so "hemmed in" by the surrounding landscape (a big ass river and a big ass lake) that the number of cycling routes to even get outside the city is basically...1.

Anyway, I could make a strong case for Tucson being one of the most bicycle friendly towns in the US (that I have been to and ridden my bike in <--- a="" drastically="" for="" great="" i="" nbsp="" reduces="" s="" sample="" size="" starters="" the="" there="" this="">government website
 (hmm, oxymoron anybody?) dedicated to the "Bicycle and Pedestrian Program." I'm actually just kind of diving into this website now but man, it is extensive. You can even get a list of current projects and see what is going on as it happens and in what stage of development are individual projects. But the over-arching goal seems to be connectivity and ease of use.

Cool bridges everywhere. You can look down on cars, literally AND figuratively

Signage is solid, but having google maps handy is equally solid

If I want to, I can ride basically anywhere in Tucson and follow protected bike routes. The protection can vary from "The Loop" (fully pedestrian/bike pathways) to "Bike Boulevards" ("residential streets designed to prioritize bicycle and enhance conditions for walking") to simple bike lanes on regular streets. The key point is that I can feel safe riding all 3 of those types of routes. There are definitely sections with more vehicular traffic than others, but I can design a route to minimize those parts and favor the safer parts.

Safety first

See? Cool bridges everywhere
Not only ALL THAT, but the routes for cyclists and triathletes outside of the confines of the city proper are, for the most part, very good. Lots of choices in all directions.

At the end of the day, we - as cyclists - can only control so many variables. I can have bright clothing, bright lights (day or night), a cognizance of the rules, etc, but it really all depends on the drivers and other cyclists. Unless we are truly protected via infrastructure and planning...it's an inherently risky activity! So, ride on! (safely)


Monday, October 23, 2017

What I've learned from 130+ straight days of running

So back in mid-April I was running with Christine and Amy while they were doing a long run and another local triathlete showed up from behind us as we were just starting. Ben is a very accomplished tri guy who had just recently had a very good race in Africa. During this run I asked him a few questions about his race and one of the things he said stood out to me at the time and it was basically about how confident he was in his run because of how consistently he had been running during his big training block leading into the race. He had inadvertently (somewhat) had a running streak going that ended the day after the Africa race. I didn't think too much about the idea of a streak at the time but as the spring and summer wore on and my training kind of took a nosedive I wanted to do something that would sort of galvanize some run fitness and consistency.

So a week or two after Deuceman (which completely kicked my ass) I decided I'd start a run streak. I'd run every day for at least 20 minutes. 20 minutes seemed like a good number; not too much and not too little. Anywhere from 2 miles on a real bad day to 3 miles if I was feeling uber-sporty. I started this streak with a trip up to Wasson Peak with Ryan, which was a tough way to start because that is a legit mountain climb...



From that day forward to now, I have run about 850 miles with quite a few double run days somewhere in there. I've done one race (World Champs), which made it hard to continue the streak in the first few days after the race. I've averaged about 6.5 miles per day, with a long run of about 17 miles.

Somewhere in there I decided to do a running race or two, and the first ''test'' will be this upcoming Sunday at a flat half marathon here in Tucson. So in the previous 4 weeks I've put in about 250 miles and had some pretty solid, quality workouts in there. I know none of this has been ''a lot'' of miles for a runner, but it's been a few years since I've really put in some solid run volume and for better or for worse I just always have been a run volume fan. I ''feel'' better as a triathlete when I am running 5+ times a week.

Anyway, I haven't done a half marathon as a stand-alone event since 2010 at Charlotte's Corporate Cup. And yes, I wrote a blog about that! I've had a few half-ironman runs that were actually faster than that race, but I've never really seen how close to the envelope I can drag myself with no swimming and no biking. I don't have especially high expectations, but I know for sure I will go sub 1:20 but above 1:15. So that's my best guess ;)

Regardless, what have I learned from this streak?

1) Running more makes you faster at running
2) Staying healthy when you're building can be difficult, but prevention is the best medicine
3) Running every day sometimes really sucks
4) You need many pairs of shoes and many, many pairs of running shorts or you're going to be doing a lot of laundry
5) In reality, if you are running 40-50+ miles a week, running every day is really not a great idea
6) You will likely hurt yourself
7) and discover how gross your feet can get

I know at the end of the day 130+ days and 40+ miles/week are not, by any means, a lot for a "runner." Be that as it may, it's more than I've done in quite some time and I've noticed the effects fairly dramatically in the past month. Paces that I've not done in a while feel - practically - easy and while little aches and pains have come and gone I've managed to stay healthy and in motion during the streak.

So, here's your final lesson:

1) It doesn't matter how fast you bike if you run like ass
2) More is more, until it's not
3) Some quality is better than no quality
4) Bike for show, run for dough

Monday, October 16, 2017

Mountain Biking for Dummies - TIRES

Everything that’s been said before, be it a general comment about frame type or what type of suspension to look for, doesn’t matter.  Yes, I said that.  All thousands of words I’ve already written on mountain biking are relatively useless if you don’t get the fourth part correct.  What IS that mystical fourth part, you ask? Well, it’s tire selection.

Why are tires so important?

That’s a good question, and it’s an easy one to overlook and take for granted. You can have the nicest $10,000 mountain bike with extremely high level components, suspension, and frame and yet be totally lost if you’ve got the wrong tire for the job you’re doing. Conversely, you can have an extremely beginner bicycle but if your tire is paired perfectly to your trail and riding style you can easily drop your buddy on the ultra expensive machine and, let’s be honest, who doesn’t like dropping their buddies every now and then??

I am, admittedly, being a bit dramatic (I tend to do that in these types of things) but that is ONLY to make a point! Any bike you buy will likely come with tires that are simply “pretty good” at most things.  They’ll do a fine job of accommodating your needs and desires.  That being said, as you become more and more familiar with your comfort level and appropriate riding skills you may find yourself wanting to explore tire choice and selection a bit more.  It’s different than road cycling, where tires are definitely important in terms of how fast you go or how many punctures you get but play very little role in how fast you can take a turn or how quickly you can slow down or get back up to speed.

Mountain bike tires essentially fall into two categories: tubed and tubeless (if we’re getting nitpicky you can also find tubular mountain bike tires, but those are not very common at all).  Tubed tires will be familiar to everyone that is familiar with bikes; there is an inner tube that is inflated and holds the tire’s shape.  TubeLESS tires have no inner tube; the tire hooks into the wheel’s rim and through a combination of specific rim tape and liquid sealant, stays inflated and rigid.


Tubed tires and tubes in general are the easiest from an upkeep standpoint.  If you get a flat you simply replace the tube. There is no sealant to refill and there is no difficulty in getting the tire to “attach” and inflate the first time you install it (which can be difficult with tubeless tires). The downside to a tubed system is that it generally weighs more and you run a higher risk of pinch flatting (this is what happens when you go over some sort of bump and the tire/tube compresses so much that the tire pinches the tube between the metal rim and the tire which, in turn, punctures it).  This is not particularly common in road cycling but, as you can imagine, is more common on trails as there are far more obstacles to roll over with your tires.  

Tubeless tires are generally considered preferable, as you eliminate the tube and any risk of pinch flatting.  You can run the tires at lower psi, which increases your available traction (the tire “grips” surfaces better) and the system usually weighs less.  There is less risk of flats as well, as the liquid sealant running around in the tire (about 2 ounces worth) rushes to the site of any small cut or puncture (think of the sealant as platelets in your blood!) and seals the hole and you can continue riding and may never even know you got a puncture.  Obviously, some cuts or punctures will be too big for the sealant and you should always run with a flat repair kit.  Installing a tube into a flat tubeless tire is very easy and is what almost everybody carries with them while riding (whether riding tubed tires or tubeless tires).

Every single mountain bike you buy, however, will come with tubes (as far as I’m aware, unless the shop has set it up tubeless out of the box). Most mountain bikes that are above $1000 or so are “tubeless” ready and you can easily ask your shop to set it up that way once you are comfortable with the idea.  You merely have to buy sealant and, potentially, rim tape; neither of these will set you back more than $30-$50 (including installation).

Tread types are very important when it comes to confidence and technical skill, so it’s important to learn some about what makes certain tires more suitable for certain conditions and different environments.



Tire tread is essentially composed of three elements: center knobs, transition knobs, and side knobs.  Each of those plays a pretty specific role in maintaining traction, which is a tire’s ultimate goal. If you are riding in loose soil you want deeper penetration. If it’s harder soil (think desert conditions) you don’t need as much penetration. So the SIZE of the knobs is important insofar as it relates to the density of your surface.

The number of knobs is also related to surface conditions; the more knobs you have the less each individual knob will penetrate the soil, which is what leads to traction.  So harder soil means you can run more knobs in your tread and maintain adequate grip. Looser soil means fewer knobs, each of which will penetrate the soil more.

The placement of those knobs is also important.  Looser soil means you generally need to have a decent amount of space between the knobs so that once the soil has been penetrated it has channels to run through, so to speak.  Loose OVER hardpack (commonly found in the southwest) generally demands this type of tire.  Nice channels that run between your side knobs and center knobs, but the center knobs can be more dense (i.e. more of them) while the side and/or transition knobs can be less dense but perhaps bigger.


Interestingly, riding style also plays a role in tire selection.  Some cyclists LEAN the bike quite a bit through turns and as a consequence they don’t really need transition knobs as they go from “upright” to leaned over and get plenty of traction and control in that leaned position.  So more “aggressive” riders tend to prefer a tire with bigger channels.  Riders who don’t lean the bike aggressively (which is most riders) find tires like that to have a sudden cliff in terms of traction.  They don’t lean the bike aggressively and therefore never really contact the side knobs, so the bigger channel robs them of confidence and traction in the corners.

Ultimately, tire choice is about experimentation.  Finding a good front/rear combination that works for you and your riding style/location is often trial and error.  Knowing certain things about tires themselves, however, can help you make more informed decisions.  I’ll give you my own personal example here:

In Tucson, leaning your bike (i.e. making aggressive turns) is difficult because it feels like there is  cactus around every corner.  So if I lean, I get spiked.  As a consequence, I do not turn or lean the bike nearly as aggressively as I did back on the east coast. So my tire choice in that respect is different.  The soil conditions here in Tucson are also wildly different than North Carolina.  The soil there was grippy, generally, and had a bit of give to it.  The soil here is extremely hard underneath a very loose layer of rock and sand.  So tire choice is different in that respect as well.  Furthermore, all of the rocks here are out to kill you and your bike.  So my tire choice needs to be a bit more durable (extra puncture layers or sidewall protection) if I want the tires to last more than a couple of weeks’ worth of riding.

So, it’s important to experiment and figure out what works best for you, where you live, and how you ride! But use some of these keys to help you make your decision!