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IRONMAN TULSA 2021 RACE REPORT

IRONMAN TULSA 2021 RACE REPORT

We did it!  Potholes and rain couldn't stop us (well, unfortunately it did stop some, but there will be other chances!).  After competing with you all at the innagural 2021 IRONMAN Tulsa, this first North American IRONMAN race held in 2021, 2nd during the pandemic, I...

How are you handling your long runs?

How are you handling your long runs?

Back 2 years ago, I was having issues making the long runs work, and feeling like they were helping my training instead of hurting it, or at minimum not helping much. Then, I listened to this podcast and it changed a lot of things for me and the athletes I coach. Make...

POOLS ARE CLOSED, WHAT ARE YOU GOING TO DO!?

POOLS ARE CLOSED, WHAT ARE YOU GOING TO DO!?

What the state of affairs around the world here on March 19, 2020, everyone has been shaken up and schedule, routines and daily life has been flipped on it's head.  I know for me personally, all pools and gyms around me are closed, as they should be, and I am home...

BARE PERFORMANCE NUTRITION WHEY PROTEIN REVIEW

BARE PERFORMANCE NUTRITION WHEY PROTEIN REVIEW

Check out the latest product review for Bare Performance Nutrition whey protein.  We have been using different flavors in our house for a few weeks and the true test of a product that you pay for, not given to us for the review, is would you buy it again!?  Watch and...

Set up your Garmin for triathlon training

Set up your Garmin for triathlon training

This post will serve as some basics to get you up and running with your new Garmin fitness watch. Most of this will be based on the Fenix 5X Plus, however the Fenix series and multisport series watches are very similar. At the end of the day if you have any questions...

PROTEIN PANCAKES

PROTEIN PANCAKES

1/2 scoop protein powder - we use vegan, but vanilla, whey, etc would work as well.  Depends on taste, 1/4 cup pumpkin puree 1 teaspoon coconut oil 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon baking powder 1 large egg white 1/4 cup oat flour...

CBD Usage in IRONMAN

CBD Usage in IRONMAN

Wow... USAT partners with CBD company.... Kansas City Marathon partners with CBD company as well... never thought I'd see the day when major endurance event brands are going into the nebulous supplement markets.  I mean, I get the monetary implications of these brands...

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Triathlon Training Daddy
Some updates from the RD for the first full IM in Des Moines in 2022! ... See MoreSee Less
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TIP OF THE WEEK // Mountain Bike Pedals vs Road Bike PedalsIt was 2013 when I raced my first IRONMAN at Lake Tahoe. I had done a few 70.3’s and several smaller races. I knew that it was swim, bike and then run, but I was clueless about many other things at that point. Really, not much business racing a full IM, but by the grit of my teeth I completed it.It was around 8500 feet of elevation gain… and no, it was not snowing on race day and we only had flurries the day before, but I was on mountain bike style clipless pedals. I knew enough at that point clipless was the way to go to get the most power and efficiency out of my stroke, and I knew I would need it for all 112 miles at Lake Tahoe.Flash forward 8 years and I’m on LOOK style road bike pedals. Why? I went with Garmin Vector power pedals and had no choice if I wanted the power readings. So here I am. But, now Garmin has come out with their Rally pedals that are mountain bike style. We have a choice. But what’s the advantage to one over the other?1. Road pedals have 3 bolts on the cleat and typically can only clip in on one side. Mountain bike pedals have 2 bolts on the cleat and typically can clip in on either side.2. If you need to get out of the clips in a hurry, typically mountain bike pedals are easier to get out, but you can loosen road pedals up to about the same level.3. Road cleats stick out from the bottom of the shoe and are not really meant for walking on. Very awkward. Conversely mountain cleats are retracted into the shoe tread and a lot easier to walk around on. Think about running through transition and if you wear your bike shoes for that or not. I clip in for T1 and leave my shoes on the bike in T2. I deal with half and half. Keep in mind that tread on a mtn shoe may also make the shoes weigh more.4. Typically mtn pedals are heavier than road pedals. We’re talking grams and ounces, not pounds.5. As mentioned about the single or double sided clip in, you don’t really need to look down to clip in with mtn pedals.6. There are no rules that say you have to go one way or the other.7. Generally mtn bike shoes you would use with the pedals are more flexible for walking if needed, so you lose some rigidity in the soul, which may not be that huge. Some would argue some power transfer loss.8. Road pedals have a lower profile and less drag in the air. Over 112 miles, over 15 mph, the lessened drag may benefit you with less energy expended to overcome air resistance.9. Not all mtn bike pedals are the same and not all road pedals are the same. You need to make sure you know the model and make it in order to get the right cleats or you may have issues going from bike to bike if they all have their own pedals.10. Earlier I posted about road shoe vs triathlon shoes. You will be hard pressed to find a triathlon shoe that works on mtn pedals. If you want to go with the advantages of triathlon bike shoes, you will be going down the route of road pedals.11. Ultimately it's up to you, but over time I have become accustomed to my road pedal setup for triathlon and mtnd pedal setup for off road. Yes… it doubles the gear needed, but at the time I wanted pedal power and went with Garmin Vector which was all they had at the time. ... See MoreSee Less
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Do you know what to do with a flat #tire? ... See MoreSee Less
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SET THE PACE TRIATHLON // COURSE TIPS // IRONMAN DES MOINES // FULL IM DETAILS https://youtu.be/KNAS7lcb1sc via @YouTube

SET THE PACE TRIATHLON // COURSE TIPS // IRONMAN FLORIDA // SPECTATOR RECOMMENDATIONS https://youtu.be/tlt9VuRx3uI via @YouTube