Cerner KC15K Race Report!

The inaugural Cerner KC15K took place this past Saturday in Kansas City!  The course was centered around Livestrong Stadium at the Legends Shopping Center, and made for an exciting finish!  As I eluded to in my pre-race info, there were some "growing pains" with the race being in it's first year.  There was a great turnout (975 participants), with many using the distance for a final tune-up race before the Kansas City Half and Full Marathons in October.

Pre-Race:
I woke up at 5:30am, grabbed some oatmeal, a cup of coffee, and sipped on some Gatorade while I watched on old episode of the Office.  I was ready and out the door, and arrived at the race site around 6:50am.  It was pretty chilly outside, and after standing around for a few minutes, I realized I was there a bit early.  I am used to getting to races as early as possible to get a good transition spot, and get everything set up.  With just the run, there isn't as much to do.  I at least got a great parking spot, but I had a little extra time to stand around and freeze...

Livestrong Sporting Park, home to Sporting KC!

While standing around, I met Jon from Beginner Triathlete, whom I had been messaging about the race.  We chatted for about 30 minutes about the past race season, and the upcoming 2012 season.  Jon was using the race as a final tune up for the Full Marathon, and said he was going to maintain an 8:00/pace for the race.  Since that was what I was trying to do, we ended up running together.

DJ spinnin' at 7:00am. The little girl was getting CRAZY!

Instead of the usual Johnny stop (or stops) before the race, the runners got to use the stadium's indoor restrooms!!! SO AWESOME!  Only one trip for me before the race, a season low....

The finish line, almost on the field... but not quite...

The 5kers started about 30 minutes before the 15k race.  Rach showed up with Max shortly after, and I got to hang out with Max at his first race!  About 15 minutes prior to starting, I downed some Gatorade Prime, stretched a bit, ignored the Aerobics teacher "attempting" to pump up the crowd, and headed to the race start.

Okay, I got into it a bit...

Once again, I was late to the line, and was nested 3/4 of the way to the back with Jon.

My cheering section!

Race:
The race started, and about 20 seconds later, I crossed the starting line and started my Garmin.  The first mile of the race was rough.  There was a massive bottleneck of people right at the start, trying to squeeze through the starting line gate.  The massive group of people didn't really start to fan out until after the 1st aid station (not first-aid...).  Jon and I probably ran half a mile on the grass, avoiding as many people as we could.  When this failed, we weaved in and out of the crowd, and eventually settled into a moderate pace, a bit quicker than my 8:00 pace.

The starting line bottleneck.  The crowd of runners extends about 200 feet out of this photo.

After the 1st aid station, I ran (literally) into Erin from work.  I said hello, she said hello, and then said that she was going to return to listening to "Britney".  Nice jams, Erin.  Although I prefer Ke$ha (not joking...).  I kept trucking along, eventually I slipped away from Jon as I maintained my 8:00/mi pace.

Just running.  I need to learn how to take better pics...

This continued for the next 5 miles.  Just taking it easy on the uphills, picking up my pace a bit on the downhills, and checking my Garmin to make sure I was "close" to 8:00.  The course itself wasn't too bad.  There were some hills, but mostly they were gradual climbs.  The weather was absolutely perfect, and never felt like I was overheating during the entire race.

At about mile 6, I couldn't help but notice I was feeling great!  I definitely was maintaining 8:00/mile, and decided to pick up the pace a bit.  My goal was to catch Jon, who I could barely see in front of me in a bright yellow shirt.  For the remainder of the race, I really pushed hard to try and catch him.  Apparently, he had the same idea, and I was unable to get any closer... Man, holding a 8:00/mile pace my ass...

By the last mile, I was flying.  I could not believe how great I felt.  My legs didn't feel fresh, but I definitely could have done another 4 after the race, equaling a half marathon.  This was the greatest revelation to me, and has given me a lot of confidence heading into the half!

Mustering a smile as I got passed....

As soon I saw the stadium, I kicked.  Hard.  We rounded the corner, headed downhill into the stadium and crossed the finish! Boom!

Time: 1:11:50 (7:43 pace)
AG: 17/83
Overall: 125/975

Post Race:
Immediately following the race, runners had to begrudgingly climb up the stairs of the stadium to grab the KC15K Finisher's Pint Glass.  I used a lot of the arm rails to pull myself to the top... Once I grabbed my glass, I saw Jon and said,"Nice race.  What the hell happened to 8:00??!"  We both laughed, and said the race went really well.  I also got my race results printed out right there!!! Really great!  I found Rach, and tried to locate some food.  Apparently there was some food, but by the time I wondered over to the tent, it was all gone.  I couldn't believe it.  I was so hungry, and all I had for a post race recovery was a 20 ounce bottle of water.  Not cool, Ultramax.  Maybe it has something to do with this being the inaugural run of the race, or the 5Kers completely pigging out, but I personally think having ZERO food is unacceptable.  I ran into Yvonne, another co-worker, in the hunt for food, and she said she had a great time!

Climbing some stairs.  Great post run warm up.

After I was done feeling sorry for myself about the lack of food (I love to eat), I sat down with Rach, stretched, and met Reece from BT and his family.  Nice guy, he had a great race, and is also doing the half in October.  His kids volunteered at the 1st aid station, and I thanked them for not throwing water on me.  Eventually, Rach, Max, and I headed to the car and grabbed a Sonic Burrito as a post race reward!

Peace Livestrong, it's been real...

Race Goals:

• Maintain an average pace of 8:00/mile: MET!  Definitely!  I was ecstatic about the 7:43 pace, and am so ready to see what I can do during the half!!! I was also especially happy to negatively split the race!
• Keep foot under control:  The foot didn't impact the race, but I definitely felt it every step I took during the 2nd half of the race. It was hurting, but nothing like it had been previously.  It feels fine today, so at least I didn't further aggravate anything.
• Keep race nutrition in check:  Check!  I only consumed 1 of my gels during the 4th mile, but decided to skip the second one during my 7th mile because I felt great.  I don't think it will be a problem during the half, but regardless, I will try it one more time during my last long run next weekend.  
• Enjoy the run:  I definitely had a great time. It was nice to meet Jon and Reece & Fam, and really enjoyed the weather/ race atmosphere.  

Overall:
I really enjoyed it the morning, and think Ultramax will correct any of the issues runners had during this first trial.  They had a great post race festival, equipped with a DJ and massage tent.  I have been in a few of their races, and really think they are a great company.  I will be doing this race next year in prep for a fall full or half marathon, as I think it's the perfect distance for a tune up race!

Thanks for reading!

The Final Build Week!

This is it!  My final build week is here, right before my taper starts for the next 2 weeks!  Saturday was my final tune-up race, and it went VERY well!  I actually surprised myself a bit, and got a WHOLE lot of confidence!  The report is written (in theory), and I'm just waiting for some race pics!  Try to contain your excitement!!!

I did my last set of intervals on Monday, and I could tell the legs weren't fully recovered from the race Saturday.  They felt pretty heavy throughout the set, but I managed to hit the splits I wanted.  My HR was pretty high throughout, but seeing as the race is about 3 weeks out, I'm not too worried. I think there will be plenty of recovery the next 2 weeks. And the foot is holding up okay!  It is still a bit tender, but I think I will be able to keep everything together and under control until the race.  The intervals days have been the most painful, and I'm glad I managed to get through the last without incident!

All I have planned for the week is a 7 mile tempo run today, and a 12 mile long run on Saturday, with 5 miles at race pace.  Should be exciting!  I'm also planning a quick ride on Sunday morning around KC with my friend Jordan. I haven't ridden outside in awhile, as I have been focusing on the runs and using spins on the trainer as a recovery.  But still, no excuse for not getting out and enjoying this awesome weather!

On a non-training note, the American Royal BBQ Competition will be in KC this weekend!  If you are unfamiliar with Kansas City, barbeque is kind of a big deal here. The American Royal is held here each year, as a "World Series" of barbeque.

There are hundreds of tents set up, with teams competing in different categories.  Some friends of mine will have a team there, and I will be "taste testing" on Friday!  I can't wait!  I will definitely be fueling up for my long run on Saturday! Hopefully I can exhibit some self control.... But probably not...Ribs....mmmm!

Hope your week is going great! Thanks for reading!

Cerner KC 15K Pre-Race!

Sooo.... I have a race tomorrow....  This kinda snuck up on me a bit.  This week has been pretty crazy, as far as my schoolwork load, but I am actually pretty pumped for the race!  I have had a great September so far with training, and am looking to see what I can do this last race before the KC Half Marathon in October!

I swung by Livestrong Park to pick up my packet today, as I am expecting it to be pretty crowded tomorrow morning.  Pickup was uneventful, as I was the only person there at 1:45 pm.  The bag itself was "lacking" in some of the usual goodies, like samples/gels/coupons.  In fact, the only thing worth mentioning was a $50 "gift card" to the most expensive hotel in Kansas City.  Probably something I won't be using (if you want it, it's yours... GIVEAWAY! haha).

The shirt was pretty cool, and had a similar design to the Topeka Tinman one I got back in June.  I am a sucker for the free tee!

The Shirt!  And it's TECH!!!

Race Goals
The goal for tomorrow is simple:  I'm treating everything the same way as I would the half.  Same nutrition, same pace, same hydration, everything.  But here are some specifics...

• Maintain an average pace of 8:00/mile.  I'm not going to get too hung up on this, as I think it is definitely manageable, but I still want to "feel" like I could hang on for 4 more miles. I never tapered for this at all, so if I need to slow the pace, I will, but at the same time I want to push and maintain.  And I want a strong finish at the end!!!
• Keep foot under control:   Yes, my right foot is acting up again. This same thing happened RIGHT before the North Face 10K, and I still managed a good time and result.  It again started hurting during my intervals, and I will probably get it checked out soon.  I will be trying a metatarsal foot pad to help limit some of the impact. 
• Keep Nutrition in Check:  For the half, I'm planning on taking 2 gels and gatorade the first 9 miles, then water after.  So for tomorrow, 2 gels, gatorade, and see if I can stomach any water.
• Enjoy the run!:  Tomorrow is supposed to be great, weather wise, and I am excited to get a good run in! I am hoping to meet some fellow BTers there, as well as seeing some coworkers! Plus, little Max will be making his first trip to a race! Yeah!

Max's Race day "outfit".  Like the socks?  He doesn't...

I hope you enjoy the weekend, and check back here soon for a report! Thanks for reading!

Rackin' Up the Miles!

With my first Half Marathon quickly approaching/ haunting my dreams, I have been ramping up the run volume and intensity to give myself the best shot at a good time.  Well, good for my first one... Thankfully, the weather has been absolutely amazing here in KC, which has allowed me to get in some  nice and long runs!

My monthly volumes for August and September are as follows:

Apart from the lack of tennis, strength training, and volleyball, September is shaping up to be a productive and consistent month!  Twenty days in, and I already have surpassed August's totals for run volume! Crazy! Now, if only I could fit in a few volleyball matches...

I am feeling great about finishing the 13.1, as I already have 5 10+ mile runs in, with one more before my taper starts, which will begin Oct. 2.  Sweet!  I am starting to get a little nervous, as I don't know how I will pace myself early in the race, but I should be in good shape after the Cerner KC15K this Saturday.  This will be my final run-through for my race pacing and nutrition for the half marathon.

On a lighter note, I need some help.  The 15K ends inside the Livestrong Sporting KC Stadium, which is pretty unique.  What's even better is the fact that I will be on the Jumbotron/TV screen in the stadium as I finish.

I still haven't gone in the stadium, so it should be pretty cool to run on the field.  If I only had an OchoCinco jersey...

My question is this:  What should I do on the Jumbotron?  Should I smile?  Give em the Bull Horns? Flash the crowd my Heart Rate Monitor Strap/Nipples?  I am leaving this important decision up to my followers, so choose wisely and I will get some proof!

Thanks for reading!

Aero on a Budget!

For those of you new to triathlon or triathlon blogging, "aero" or aerodynamics involves creating the least amount of wind resistance during racing to lessen the metabolic toll (energy output) you need to make.  This can be done a number of ways, ranging from running in a group, to expensive time trial bike setups with "aerobars," "aero helmet," and race wheels.

Not. Aero.  At. All.

All-out Aero, equipped with the "alien head" helmet Rach loves so much.
(I may not be able to own one of these...)

Clearly, all this gadgetry is out of the question for me, so I tend to have my own personal solution: 

A Haircut.

Lowering my ears...

Rach laughing at my knobby head.  Mean...

I started doing this before races this year, with Rach's help.  She likes it because I am SUPER nice right before she does it, so she doesn't make any "mistakes".  I have been enjoying the 2 milli-second benefit I get for doing it, as well!  In all seriousness, I get more of a time savings benefit getting ready in the mornings than I do racing.  You can get that "just rolled out of bed" look by just rolling out of bed! So if you are looking to improve your "morning routine" times, I highly recommend it!!! 

Long run this weekend went well, although it took place on a treadmill.  Boo... I'm ready to see what I'm made of this Saturday at the Cerner 15K in KC! Info at that coming soon(ish)!

Thanks for reading!

Qualitative vs Quantitative Training

Yesterday at work, I was browsing an email from active.com about triathlons, the same email/newsletter they send out each week with articles, races, etc.  Usually they aren't too packed with critical information, but this week's I really enjoyed, particularly an article on HR training.  It wasn't the fact that the author Jesse Kropelnicki of QT2 Systems mentioned some good tips on training with HR, but the reasoning behind it, and why some people choose to race and train without metrics.  (FYI, here's a link to the article.)

As a PhD student in the early stages of my research education, I am slowly learning about research design and measurement.  A LOT of planning goes into each and every study done (believe me, it's really incredible...).  To give an extremely broad summarization of just about every research study done, there are 2 types of studies:

1. Qualitative-  These studies look at measuring things that are difficult to associate a value with, like feelings, emotions, etc.
2. Quantitative- These studies look at analyzing specific things in each study, and are measured (aka a value is associated with an outcome).  Some easy examples would include strength and range of motion.

Both types of studies have their own strengths and weaknesses, and are valuable tools in the research world because researchers are able to measure and look at different outcomes, either specific or broad.

The article immediately caught my attention because it applied these basic research designs and principles to triathlon training!  Seriously, talk about hitting just about every one of my interests!  Had Kropelnicki mentioned the Jayhawks, I would have declared this to be the greatest article ever written!

Kropelnicki stated just like research, there are 2 types of racers: those who train with metrics (anything measurable and specifically defined), and those who go on feel.  Again like research, there are benefits and weaknesses to each approach.

The racers going on feel are using a qualitative approach to their training, relying on their body to tell them when to push the pace or slow down when training.  The greatest benefit to this approach is freedom.  Freedom from your Garmin, power meters, watch, and weekly volume.  You go based on how you are feeling at the moment, and have nothing to answer to.  This can lead to some great race experiences and results, and many professionals now go based on feel (and time vs distance). 

Although this is a great benefit, there are several shortcomings to this approach.  Tracking your training is difficult, and tracking progress vs decline in overall fitness is even more difficult.  Racing with this approach can have great results, but also extremely devastating impacts if you push too hard too early.  While this may not be as big of a deal in short sprints, this can lead to a DNF (did not finish), of a DFL (hmmm let's just say the last one to finish....) in longer races.

Those who train and race by measuring outcomes would be using a quantitative approach.  Pace, power on the bike, and heart rate during the swim/bike/run are just a few things that can be objectively measured throughout training sessions.  Those who use these metrics during racing and training have very specific training plans and structured workouts, and will be in specific HR zones or trying to maintain a specific power output for a specific amount of time.  Notice any key words?  Specific, specific, specific.....

Some benefits of this training style includes data!  Data makes it easy to see progress, improvements, or declines in performance.  Based on what you see, you can alter your training plans to fit your current needs.  Using this approach is also good for people just starting out because it gives you justifiable information based on how you feel.  An example for me involved recovery runs.  I always thought I was going pretty slow, but turns out my HR was close to zone 3, and sometimes zone 4.  This is WAY too high, meaning I was running too hard.  It may have been hurting my training... Lastly, the quantitative approach gives you some ideas for race day strategy.  Having a structured race plan with specific HR/Power/Pace zones will make sure you finish within a given time, without blowing up your legs too early in the race. 

There is one drastic downfall to this approach:  You are governed by your technology.  And it kinda sucks.  A lot of your freedom is gone.  You are constantly looking at your watch for pace, listening for beeps, making sure your power is in the right zone at the right time.  Every morning, you check your resting HR to make sure you aren't becoming overtrained, you load and analyze each workout... the list goes on and on.  Eventually, all this information tends to drag on the athlete, and could lead to burnout.

What I do:

This shouldn't come as a surprise to anyone, but I tend to follow a bit of both, but am becoming increasingly obsessed with the data and metrics produced by my Garmin during training.  I don't have a power meter (yet), so I guess it could be worse, but I still do follow a fairly strict plan for each workout.  I train with heart rate zones, specific pacing for specific miles during my runs, specific HR and cadence for my biking workouts, specific resistance for my trainer workouts, and specific splits for my swim workouts.  It takes a lot of time and preparation to make sure I know what I am supposed to be doing.  But in the end, this is what works for me.  And to keep me from going insane, I don't track my active recovery workouts, other than time and distance.  

For racing, I just unleash.  And I love it.  I spend all this time tracking my training, analyzing my results, altering my training plan, and come race day, I hold nothing back.  I don't look at my watch, I just try to chase people down.  I have yet to completely lose it on the run, but know that day could be coming.  The bike for me has been a challenge, and I will continue to evaluate my race strategies this winter to make sure I am on the track I want to be on. 

Shawnee Mission Park Triathlon:  No HR monitor, just a cheap ol' Timex on the other arm...

But wait?!  There's a Garmin now!  I know... I just wanted a sweet GPS map... And it was brand new!!!
Side note: Please don't analyze my pedal stroke.  It's getting better....

In 2012, though, I will be tracking HR/Speed/Cadence/Pace throughout all my races.  Here's why:  I want to replicate race intensity in my training.  If you want to race hard, you need to replicate that same intensity in your training.  I know what my splits have been, but I want some more data to go with the timing.  I am still planning on racing without being aware of my Garmin, at least for the sprints.  

I am pretty interested in everyone else's approach to training and racing.  Does any of this ring a bell to you?  What do you measure or go by?  

Thanks for reading!

Video Friday 9-16-11

Quick, easy video today in honor of all those who completed the Rev3 Cedar Point Full and Ironman Moo (Wisconsin) last weekend.  This is probably my favorite "pump up" video, and watch it before each race.  For some reason, it also helps me get some motivation when I'm lacking a little... A lot has to do with the music (big on Eminem), but still inspiring none the less.

Love it.  Hoping to be there someday....

Anyways,  I have a few posts in the works regarding the steps I am taking for planning my 2012 race season, different approaches to doing so, and some more "beginner" steps when looking for a new bike. Oh, and I have a race next weekend.... oooops.

Thanks for reading, and have a great weekend!

Triathlon Specific Weight Training

If you've known me in contexts other than the blogging world, you may be aware of the fact that I used to enjoy lifting weights.  It all started my senior year of high school, using weight training as a way of developing "homerun" power for baseball (hmm with mixed results). As I started college, I kept lifting, but for a different purpose that I can sum up in 2 words: The Ladies....

Absolutely irresistible...
(the mustache was fake. Fifth graders and I have the same amount of facial hair)

I really enjoyed lifting, although I never really had 'goals'.  I usually went with friends, and we pushed each other to get stronger and 'cut'.  Eventually, I slowed down going to the gym, but kept up with workouts.  Last year, I tried out P90X with Rach, and completed the whole thing twice.  It was a GREAT workout, seriously... but again, no goals (other than perfecting Rach's eye candy...)

Now that I am FULLY submersed in the Multisport world and winter on the way, I want to start incorporating resistance training into my winter training plans.  I am in the process of coming up with some long term goals for 2012, and know that weight training will help me race and train injury free (a big goal).  My goals are going to be drastically different as far as body image and strength go, but I just want to get faster and stronger, leading to improved race times and injury prevention. Don't get me wrong, I still want to look good (Rach breathes a sigh of relief...), but I am counting on the countless hours of swimming/biking/running to keep me in "bathing suit shape".

After doing a little research on Triathlon-specific strength training, I have come up with some quick tips:

• Lifting for Triathlons and Lifting "4 DA LADIEZZZ" are two very different things.  Size and weight gain can be detrimental to racing. Lugging around an extra 15 pounds of arm and chest muscle will do little for your race splits.
• I used to love any lifts that had to do with my upper body and arms.  Turns out, I use my legs QUITE a bit more now that I race.  I will be doing more lower body exercises than upper body.
• Abs are still important, but not necessarily the "6 pack". The core is important to be as rigid as possible, to transfer increased force to your pedals, and keeping your hips from sagging while running.
• Form is everything.  I won't get into the proper lifting techniques here, as you can find them in ALL sorts of places on the interwebs, but make sure you are lifting safely and with good form.
• Doing exercises that involve multiple joints are best.  (ie squat vs knee extension)
• Lifting should focus on your personal weaknesses.  For me, this has to do with my hamstrings and hips.  I have retained a good amount of upper body strength that helps in the swim, but I am starting to have a little hip and knee pain that I believe is the result of weak hip abductors. This winter, I plan on being "that guy" at my gym, doing hip abduction exercises at the racks. 
• When lifting, try to simulate triathlon moves and body alignment.  For example, if doing the "squat" (a biggie for leg strength), stand with your feet as though they were on your bike pedals. 
• Do the bulk of your strength training in the off season, or winter months.  Racing alone places enough stress on your body, and lifting once per week will keep your strength throughout the racing season without increasing your total workout obligations.
• Stretching is also important (Hello Yoga!). This may be a future topic I look into, as I am TERRIBLE at remembering to stretch pre/post workout... Stretching may decrease the amount of time for recovery, and increased flexibility will aid in injury prevention, too.  It is important to stretch after each workout, regardless of resistance vs endurance.

Key Exercises:  AKA "the basics"

• Hip Extension Exercises- Either squats, leg presses, or step-ups: Improves force delivery to the pedals in cycling.

• Bench Press or Pushup: Stabilized the shoulder for swimming, and increases the push phase of the stroke.

• Standing, bent-arm lat pulldowns: Mimics the movement of the swim pull phase and stabilizes the shoulder

• Seated Back Rows: Strengthens core and lower back. Also simulates the movement of pulling on the handlebars while climbing a hill while in the saddle.

• Abdominal crunches with twists: Improves the transfer of energy from the upper body to the lower body.

• Hamstring curl: Improves strength ratio and muscle balance between anterior muscles of the leg (quads) and the posterior muscles (hamstrings).

• Calf raises: May reduce the susceptibility of calf and Achilles tendon injuries

**One comment I would like to mention involves knee extension machines:**

If you value your knees and the ability to bend and straighten them, do not use this machine.  I cringe every time I see someone on there with 150+ lbs on top of their ankles.  There is no need to add weight on this specific motion and singular joint (!!!), and the added stress the weight adds to your knees will only result in pain and injury.  You can easily build the muscle and strength you need from performing squats and step ups correctly. So DON'T USE IT!!!

I hope you consider adding some resistance training to your training this winter.  Winter is definitely the time to do it, especially with the decreased training volumes. Come spring and summer, you will be reaping the benefits when you have an increase in strength and are injury free (well, hopefully...)!

Thanks for reading!

A Handy New Tool

A few weeks ago, I purchased a set of new training tires that happened to be on sale.  I was pretty pumped, because my rear tire was looking dangerously thin.  The last 2 training rides outdoors has resulted in 2 flats.  After the last flat, I had had enough, so I was lucky to find the tires at a good price.  As soon as they arrived, I "tried" putting the new ones on my wheels.

I have changed tires/tubes before, but I wouldn't say I'm a pro yet.  It still takes me about 10 minutes, but all in all, I get it done without pinching the tube.  That was until I tried the new set.

These tires were IMPOSSIBLE to get on.  The front tire I previously had on my wheel was pretty tight, to the point of using a tire iron to get the tire on the wheel.  But, it still went on.  I tried everything I could think of for the new set.  I used tire irons, heating up the tires in the sun, using soap to 'ease' the tire over the lip of the rim of the wheel, all to no avail.  The new tires have a kevlar component to the rubber, which made it tough to get it over the lip without pinching the rubber tube on the rim lip.

Three tries, all unsuccessful...

After pinching 3 tubes without being able to get the tires on, I went online to search for a solution.  That's when I found this:

Image retrieved from Gear.com

This is called the Kool Stop Tire Bead Jack, and after reading some reviews, I decided to give it a try (it was about $9).  Basically, the tire jack pulls the edge of the tire over the lip of the rim, without pinching the tube underneath.  I tried doing this with a tire lever, but I was unable to generate the force needed to pull the tire over the rim.

Tire and tube on wheel, and fully inflated!  Success!

I need to clean....

I am pleased to say that it worked!  I mainly wanted this because I was really concerned with flatting out on a ride and being unable to change my tube without having to run home.  I can take the jack with me on the ride, and pop the tire back on once the tube is changed or repaired.  I hope my tires loosen up a bit with some riding, but if not, I know I can now quickly change them!

If you ever have a hard time changing tight tires, I would give the bead jack a try!  It worked for me!

Thanks for reading, and GO CHIEFS!

Lazy Sunday...

Video Friday 9-9-11

I saw this video on a former professor's (and future colleague's) facebook wall.  I respect this guy QUITE a bit from an academic standpoint, and was amazed how down-to-earth researchers can be. Now, I don't know.... Just kidding, thanks Omar! Everyone in any serious relationship has been here, and probably wishes they could go back... I would also like to thank Rach for "hanging in there".  Don't know how you do it...

I have a 16-20 miler planned for tomorrow. Other than that, I will be positioned in front of the TV watching some football.  Hello, Fall!!!  Have a great weekend, and thanks for reading!

10 Things I Have Learned From My Bike

Maybe a more appropriate title would be "10 Things to be Aware of Before You Purchase Your First Bike".  If you follow my thoughts (via twitter) and postings religiously, as I'm sure most of you do, there is no doubt that you are aware of my bike and I having "issues" in the past.  After my first triathlon with her, her nickname became "the Anchor", as my bike split was much slower than I thought it would be. In retrospect, I, myself, am much more of an anchor than the bike...

I have had so many issues with my "whip", ranging from shifters not working during a race, to having my handlebars dip 180 degrees as I am riding 25+ mph...

With fall here and winter quickly approaching, bikes of all sorts will be going on sale (Now is the time to buy!!!) If you are like me, buying used can be the way to go.  So, here is a quick list for my own personal advice when it comes to looking for a new bike (AKA sh!t I wish someone told me...)

1. Get sized before you buy! Fit is not only important for a comfortable ride, but also from a performance standpoint. Fit can also be important in injury prevention, as you will spend a lot of time in a not-so-ergonomic position if you buy one that doesn't fit you.
2. Make sure you RIDE IT FIRST! This is something I didn't do (gasp), as there was 2 feet of snow on the ground when I made my purchase. I know, but hey, the price was right....
3. Components are a vital (and expensive) part of your bike!  Make sure they are functioning properly.  It would also be a good idea to research the component brand, model, and speeds!  I have an old Shimano group set on my bike, with a 7-speed setup.  Unfortunately for me, they stopped making 7-speed components back in the late 90s, so now that I need to replace my shifters, I actually need to replace the entire group set. Not. Cheap. Doing a little research before purchasing can save you time and money in the long run.
4. Take into account the price of repairs, replacing old parts, etc, into the overall cost of the bike.  This is something I didn't take into account, and now my bike is a little more pricy-er (definitely not a word), than I originally anticipated. All of the little things (tires, chain, bar tape, shoe compatibility) add up!!! This may also be a way of negotiating the price down.
5. When buying a bike computer, pay the extra $5 and go wireless. Please reference this incident.  After the Garmin purchase, I have finally gotten myself the speed and cadence sensor for my bike, so it's all good in the hood.
6. Don't necessarily trust the previous owner. The previous owner of my bike actually worked at a local bike store, and said he kept up with the maintenance.  After taking it in to get serviced, the maintenance guy doubted it.  Take everything with a grain of salt, and ask specific questions as far as maintenance and upkeep goes. Ask why they are selling it.  How often they road and the estimated distance.  Did they ever crash?
7. Get it serviced immediately after you buy it.  I didn't and road it as soon as the weather cooperated.  As soon as I got going, the handlebars slipped because the screws were loose. Luckily I had my hands on the brake hoods and was able to stop before faceplanting on my front tire.  Your LBS will make sure everything is in working order.
8. Ask around about certain brands.  I asked friends, twitter peeps, and fellow bloggers about their opinions and experiences with their bikes.  I knew the bike I was going to purchase would need to last a while, but not forever, so I wanted the best bike for the price.  In the end, I think I got it (amongst other issues).
9. Before you buy, have an idea of how long you will own the bike.  I didn't, and now I wish I would have spent a little more to get a better bike.  On the other hand, I needed a bike as soon as possible, so this didn't exactly work out for me.
10. Make sure there are no cracks, rusting, or bends in your frame.  The frame itself is a vital component to the bike and your safety.  Carbon frames can crack if they have been dropped, as can aluminum.  Make sure you thoroughly check this before purchasing. I didn't and got lucky.

All in all, I have had some great moments with my bike, and some not so great moments.  I am planning on getting a triathlon-specific TT bike at some point, but that more than likely won't be next year unless someone wants to donate one... cough cough....  So I get to ride another year with "the anchor" and see how I improve over the winter.  I am glad I have had the experiences, as I now feel I am a more knowledable rider and consumer (AKA I now know what I want...).  Regardless, I am still planning on keeping the bike for training and group rides once I get my new bike. 

What are your experiences with your first bike?

Thanks for reading! Seriously, though, I need someone to donate a TT bike... Not a joke...

Video Friday 9-2-11

Alright, I got to get this out. With the college and professional football season about to start (YES!!!), many teams are dusting off old rivalries for the upcoming season.  As a KU Jayhawk fan, this is no exception.  This week, Kansas State University decided to unveil their new environmentally-conscious mascot:  EcoCat!

No, not this little guy... or really big guy...

EcoCat, with ol "Willie"

Okay, for those of you that don't know, KU has a rivalry with K-State and Missouri, mainly... So, as a KU fan, I thought this was HILARIOUS!  First off, I never have really understood Willie the Wildcat (Did a person have sex with a wildcat, and produce this half man/half wildcat cheerleader? Seriously?! I know a Jayhawk is a somewhat mythical creature, but come on...).  But adding Ms. EcoCat to the picutre just adds a little insult to injury....

So, to pay some respects to KU's little brother, here is quite the pump up video with Willie, circa 2007, although it would appear that the video was made in 1989...

Haha, boy I enjoyed that.  Okay, enough bashing of K-State.... Hopefully we still have a rivalry, and a conference to play in!  Come on Texas A&M!  I thought this was all over!

Here is another classic, getting you amped up for the football season! This one is for Ryan....

Thanks for reading! Have a great weekend!