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Von Collins

Von Collins is an accomplished triathlete and endurance cyclist, and the author of four fitness and training books: Smarter Running, Your First Triathlon Guide, Fit Foods, and 30 Rut-Busting Workouts. He has been cited as a triathlon, cycling, and fitness expert by Healthline, CNET, Forbes, Eat This, Not That and other major outlets.

Open Water Swim Tips

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If you want to be a competitive triathlete, you need to be comfortable with the open water swims. In addition to racing in triathlons, I regularly volunteer to help with the swim leg of local triathlons.  Being on a lifeguard boat gives me a unique vantage point on how the triathletes are doing in the water.  Being able to observe swimmers of all abilities go by provides great perspective on what many people could do better or where they need to practice. Whether you are an aspiring open water swimmer or a triathlete, mastering open water swimming can be an intimidating task.  Any triathlete has gone through several rites of passage, one major one being learning how to swim in open water.  Triathlon open water swims are one of the things that keeps the sport interesting, as even the same lake can feel completely different based on various conditions.  Numerous people have commented to us over the years that “I know I could do the bike and the run, but I’m just not sure about swimming in open water.” Through dozens of triathlons, both doing and helping, we’ve compiled this quick list of triathlon open water swim tips.  These are tried and true focus areas, based on actual experience.  This list could be pages long, but we will try to make it focused so you only have a few things to remember. Practice In Open Water Before the Race Open water swimming is not the same as swimming in a pool.  The water can be colder, the water can be cloudy or dirty, there is no nice line to follow on the bottom of the pool, there could be waves, and you will be swimming with others in a bit of a free for all.  Getting in the water to do an open water swim or two prior to race day is important.  It doesn’t have to be a major event – one way to practice is to simply swim laps around the swimming area of a local beach (preferably in the morning before it is busy with kids).  Better yet, if you have a group you can practice with, try going for a swim in some larger water.  Finally, a great way to get in the open water if you don’t have access to a large group is to at least have a friend kayak or paddle board next toy as you work on your swim stroke. At any rate, be sure you are practicing in race conditions.  We know that swim workouts are probably an important part of your training plan — but make sure that swimming in open water — if that is where you race will be — works its way into your training plan during the latter weeks of your training period. Find a Wetsuit if the Water Will Be Cold Triathlon wetsuits help with both buoyancy and warmth in the water.  They provide a natural level of flotation that allows you to skim over the water more easily while keeping you warm at the same time.  The general rule of thumb is that in water temps of under 70 degrees, the warmth from wetsuits can be very beneficial.  Between 70-78, wetsuits are viewed as optional (the sleeveless models are more popular in this range).  Above water temps of 78, wetsuits are not recommended as they can cause you to overheat.  Even if your goal is not to do a triathlon, but simply to swim in an open water race or event, you will want a triathlon wetsuit.  Regular wetsuits are intended more for surfing and don’t provide the range-of-motion of a triathlon wetsuit. If you plan to use a wetsuit, we highly recommend — implore you, really — to practice with the wetsuit at least once before the race.  Practicing several times will be even better.  Wetsuits can feel a bit different at first, and sometimes give the sensation of being tight or restrictive.  We have seen many triathletes not realize this, only to have a difficult race morning, or in some cases not finish the swim.  Practice putting the wetsuit on, swimming with it, and taking it off.  It isn’t rocket science, but it is just different enough so that it will have been good to have practices. Learn to Sight While you Swim Swimming laps in a pool can be monotonous after a while, as you follow the stripe at the bottom from end to end.  In open water, though, you are typically “sighting”, which means you are lifting your head up periodically to fix on a point of reference.  That point is usually a buoy in the water but can also be a feature on the land.  Sighting is not a natural motion and should be practiced.  A couple sighting tips are to find something on the land to fix on, not just buoys (you can then have a more consistent focal point) and to use good quality goggles.  A secret of many experienced open water swimmers is to always use brand new goggles on the day of the event.  They will not fog nearly as much as older ones.  You can save the older ones for your pool swims.  The combination of a foggy goggle and a sun glare can make sighting very difficult.  You can also sight based on swimmers next to you – just stay in the pack – but it is still a good idea to occasionally sight for yourself. Keep Your Form It can be easy to let your good swimming technique go by the wayside when you are swimming in open water, especially if you are in a tightly packed group of swimmers, or if there are waves.  Keep your form strong, however, because it will help you with your tempo (see the next point).  Remember three things: Keep your head down.  This is harder to do when sighting, but still important. Lift your arms out of the water on the stroke.  It can be easy to … Read more

Smart Bike Trainers and Cycling Apps Buying Guide

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While the “smart bike trainer” phenomenon had been gradually building for years, a worldwide pandemic really shifted it in to high gear. Now that we are past the pandemic, “smart” bike training seems to have stuck, and for good reason. It is convenient, it can be very precise, and it is often safer than riding on the roads at rush hour. Why the popularity? Pairing a turbo trainer that can connect to apps like Zwift or Peloton makes for an entirely different indoor cycling experience.  For those who do at least some of their riding and training indoors, it is probably safe to say this new technology is a gamechanger. We could probably do a piece on smart bike trainers, and then another piece on all of the apps available to someone who wanted to do smart cycling workouts.  We decided, however, that it would be most useful to our readers if we put them together, in the same article, because one feeds off the other. When we started doing a roundup on the market of smart bike turbo trainers, smart stationary bikes, and the apps that go with them, our head began to spin.  The choices, and the number of “if-then” statements, can be a bit overwhelming.  We will do our best to simplify everything into plain terms. Just Get to the Point: Which Smart Bike Trainer is Best? Next, some definitions: Smart Bike Trainers Also known as spinners, turbo trainers, a bike trainer has long been an important tool for offseason and interval training.  You put your bike up on it, clamp everything in securely, and pedal away.  The “smart” part is what is new – we consider a smart trainer to be one that allows your speed and power to directly interact with the app or program you are cycling to.  When you cycle harder, the app knows it.  When your course calls for you to go hard uphill, the trainer knows it.  For the purposes of this piece, there are also smart stationary bikes that can be used instead of a trainer. Smart trainers are often “driven” by a direct connection to the chain.  Old-fashioned bike trainers are driven by a tire coming in contact with a roller, creating friction, but also variation in the pressure based on how pumped-up the tire is.  In a direct-drive smart trainer, the rear wheel is off the bike creating a more direct transmission of power. Smart trainers are quite a bit more expensive — about 3x — than a regular trainer, and they require a more involved setup process in our experience.  But if you are someone who plans to ride indoors for an extended period of time — like with the winter months — they can be great. What Are Smart Cycling Apps? When you have your bike on a smart trainer, you almost always use an “app” to go with it. This way, you get the full interactive experience. A smart cycling app is a program or live stream that allows you to interact with the workout in a two-way manner.  It could be an interactive class where your cycling stats are being streamed to the coach who is in a different part of the world, or where your trainer is responding to the changes in the course on your screen.  It can also be that you are “virtually” riding next to your friend – who happens to live 3,000 miles away.  This latter part is the key for many — the ability to join a network and cycle with other folks.  We have even heard of avid cyclists who have moved all of their training indoors to a smart trainer so they can get off dangerous roads, but still ride with friends on a regular basis. Smart Trainer App Examples Some of the apps you might hear about include Zwift, Peloton (which is a little different, we will explain more), Sufferfest, Rouvy, and Trainerroad.  We spend time riding each one, so we know how various apps respond to various trainers. We are going to go into more about apps down below, so if you need the crash course, keep reading after the smart trainer review section. We also did a deep dive on the four most popular training apps, so be sure to check it out if you are getting serious about committing to one.  They typically require a monthly subscription.  These obviously require an internet connection, and you can access the app through an Ipad, computer, an Apple TV (in some cases) or sometimes via a bike computer.   If you are not going to use an app, there isn’t much reason to use a smart trainer. You might as well instead set your bike up on a regular trainer, save a lot of money, and just listen to some music or watch training DVD or a streaming video. What Will This setup cost? This is where it gets complicated.  You can spend a little or a lot! To do this right, the upfront investment can cost anywhere from about $600 (for a smart trainer, assuming you have your own bike to put on it) to $2,500 (for a Peloton setup).  There is also a way you can rig up a non-smart trainer to have some level of feedback to the program….. but we don’t recommend it. You will miss out on some of the two-way benefits.  To enjoy the latest technology, we recommend not buying anything more than a year or so old, since the engineering is advancing so quickly right now. The streaming programs (or apps), in order to truly be compatible with the trainers, will have a cost as well.  We have seen a monthly cost ranging from $10 to $40.  Compared to the price of spin classes at a health club, that is highly competitive, especially when you consider that the app will be on-demand and have hundreds of routes and workouts to choose from.  Popular examples are Zwift or Sufferfest. … Read more

Bike Safety Tips

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Any cyclist with any mileage behind them remembers close calls with motorists.  When I think back to the close calls I’ve had over the years, there are a few that quickly come to mind and make me cringe, and two more from last summer were officially added to the list. Most recently, I was stopped at a stoplight with several cars.  I saw the light for me turn green, and the cars to my left (going in the same direction as me) began to move.  I started to clip-in and roll. Then, I heard horns. A car was coming from my left to my right, through the intersection, blowing its red light by a good 4-5 seconds.  Not even close. The cars going in the same direction as me had all slammed on their brakes.  Had it not been for someone’s horn, there is a good chance I would have been in the intersection when the inattentive driver blew through the intersection.  The car was probably doing 25 mph, so it undoubtedly would have been an injury accident or worse. It got me thinking about the things a cyclist can do to avoid accidents., especially when on a road bike.  3-4 “rules” to follow that cover a large percentage of the known bike-car accidents.  This all assumes that you are already doing the basics, of course: Wearing a helmet, following traffic laws, riding on safe roads, and trying to be visible. Rule #1:  Don’t be aggressive at intersections   45% of collisions between bikes and cars happen at intersections.  When you are cycling, you are never the alpha on the road compared to even the wimpiest car. Swallow your pride and don’t be aggressive. There are several websites that show diagrams of common bike accidents, backed up by statistics on bike-car collisions.  When you look at the 10-12 most common accident types, one thing is obvious: Intersections are bad. Treat them as if they are danger zones, even if the laws say that you can fly through them. When the cars have stop signs or red lights, assume they can’t see you. When a motorist is coming to an intersection, and signaling that they are going to turn left across your straight path, assume they will cut you off. Statistics tell us that car-bike collisions commonly happen at intersections, especially in urban areas.  The chances of a collision are no doubt higher if the cyclist is cranking as hard as they can, staring at his or her timer or triathlon watch, trying to set a new PR on their favorite segment of their regular ride.  One of the best things a cyclist can do is to treat each major intersection as a bit of a breather or break.  Slow down, perhaps even come to a full stop and unclip.  Take a drink of your water, and then survey the situation.  Pick a calm moment to proceed through a busy intersection. When a light turns from red to green, give it a few seconds to be sure every last red-light runner has had a chance to clear out. Intersections are nasty.  Drivers are often under pressure to make a light, or to thread the needle between a couple moving vehicles, making you a sitting duck.  Chill out, don’t about your average speed, and slow down. Treat each intersection as if you will need to slam on the brakes in any given second. Rule #2:  Don’t ride at night or in the evening rush   The data is clear — a highly disproportionate number of accidents happen during the hours of 4pm to 9pm.  This correlates with two things: The evening rush hour, and sunset. According to the NHTSA, most fatal bike accidents occur in a tight three-hour window of the day:  between 6pm and 9pm. It might go without saying, but if you are able to, take steps to stay away from cars while cycling. If you are a bike commuter, you might not be able to avoid the afternoon rush hour.  In that case, try to find trails, bike lanes, or safe shoulders to spend more of your commute on.  The combination of more cars on the road, and many of those drivers being in a hurry to get somewhere, create an amplified hazard situation for you. If you are not a bike commuter, then figure out ways to just stay off the roads later in the day.  If you must do your workout at 8pm, when it is dusk or even dark, consider using an indoor trainer or, at a minimum, ride on trails (with a headlamp) instead of on the shoulder or road. And don’t forget that when you start your ride, it will be later in the day when you finish it. That nice 30-miler that you want to sneak in at 7pm might not end until 8:45pm, when it is officially dark and way less safe to be on the road! Rule #3: Use Cycling Safety Lights Daytime running lights for bikes have gained in popularity in recent years. While there is some debate in the cycling community on if these lights are necessary and even legal, they seem to have a safety benefit.  Anecdotally, as a driver, I tend to notice those bright, flashing lights well before I would have noticed a cyclist on the shoulder. While I would like to see more studies on the topic (maybe Complete Tri will commission one!), there have been some studies showing promising results.  A Danish study found that the bright, flashing running lights reduced daytime car-bike accidents by 20% to 30% or more.  That is a significant finding. A Clemson University study also found that a flashing tail light was much more visible than an always-on tail light from 200 meters away. We did an entire piece on cycling safety lights here, including a list of our favorites. What is the debate in the cycling community? Some believe that the lights make it harder for cars to judge … Read more

Foam Rolling for Runners

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foam roll back

In any circle of runners, there is constant talk about foam rolling. In a day and age where we have so much technology to help us with our workouts, from sport watches to electrolyte drinks, the fact is that a primitive piece of foam can sometimes be the most effective therapy around. A foam roller should be in the home of every runner. Foam rolling has a few big benefits for runners: Reduces Muscle Soreness and Tightness The biggest single reason runners use foam rollers is to get rid of soreness and tightness. Foam rolling reduces muscle soreness and tightness by increasing blood flow to the muscles and promoting the release of tension. This can help runners recover faster and feel better after a long run or intense workout. Improves Flexibility and Range of Motion Because it can stretch muscles and help keep them limber, foam rolling can help increase flexibility and range of motion by breaking up adhesions and scar tissue in the muscles and fascia. This can lead to better running form and a reduced risk of injury. The older you get, the more you know that being flexible is the #1 way to not get injured. Speeds Up Recovery Time Faster recovery between workouts means you can perhaps train with a more intense plan, making you faster. Foam rolling can help enhance performance by improving muscle function and reducing the risk of injury. If your recovery time after a hard workout is 2 days instead of 3, that can make a big difference in the height of training season. Incorporating Foam Rolling into Running Routines There are a few ways that runners will use a foam roller as part of their normal weekly workout schedule. Most common is the post-run recovery, but I see people do a bit of all three of these: Pre-Run Warm-Up Before starting a run, foam rolling can be used as a warm-up technique to prepare the muscles for activity. By foam rolling before a run, runners can increase blood flow to the muscles, which can help to prevent injury and improve performance. You basically fast-track the warm-up process. Post-Run Recovery After a run, the muscles can become sore and tight. Foam rolling can help release tension in the muscles and speed up recovery time. The extra blood flow to muscles can help to reduce soreness and inflammation. You have to do it right away, though. Think of post-run foam rolling as kind of like combing long hair white still wet, before it dries in a tangled, stiff position. Your muscles and tendons are the hair. Rest Days and Injury Prevention More and more runners like to use foam rollers on their rest days. On rest days, foam rolling can be used as a technique to prevent injury and maintain flexibility. By foam rolling on rest days, runners can help to prevent muscle imbalances and maintain optimal range of motion. Foam rolling can also be used as a technique to prevent injury by helping to identify areas of tightness or weakness that may lead to injury if left untreated. Foam Rolling Techniques for Runners Most runners have a few areas that they hit with the foam roller as part of their routine.  They are: IT Band It can be said that when it comes to the often-troublesome IT band, the foam roller is easily the most superior therapy available. The IT band is a thick band of connective tissue that runs along the outside of the thigh. Tightness in the IT band can lead to knee pain and other injuries. To foam roll the IT band, lie on your side with the foam roller under your hip. Place your other foot on the ground for support. Use your arms to lift your hips off the ground and roll along the length of your thigh from your hip to your knee. Repeat on the other side. If your IT bands are tight, this is going to hurt!  But it is also going to work wonders. Calves and Shins The calves and shins are common areas of tightness for runners. Hitting them with the roller is a little harder but it can be done To foam roll the calves, sit on the ground with the foam roller under your calves. Use your arms to lift your hips off the ground and roll along the length of your calves. To foam roll the shins, place the foam roller under your shins and use your arms to lift your hips off the ground. Roll along the length of your shins. Quadriceps and Hamstrings The quadriceps and hamstrings obviously get lots of work anytime you run, and they can benefit from some extra blood flow and softening from time-to-time. To foam roll the quadriceps, lie on your stomach with the foam roller under your thighs. Use your arms to lift your hips off the ground and roll along the length of your thighs from your hips to your knees. To foam roll the hamstrings, sit on the ground with the foam roller under your thighs. Use your arms to lift your hips off the ground and roll along the length of your hamstrings. Try to shift your weight to maximize the pressure on the roller. Glutes and Hip Flexors The glutes and hip flexors can really get a nice jolt of therapy from a foam roller. To foam roll the glutes, sit on the foam roller with one foot crossed over the opposite knee. Lean to one side and roll along the length of your glutes. To foam roll the hip flexors, lie on your stomach with the foam roller under your hips. Use your arms to lift your hips off the ground and roll along the front of your hips. You might need to experiment with different positions on your glute to be sure that you are hitting the right spot, but once you find it, keep the pressure on that spot with short rolls back … Read more

Tempo vs. Threshold vs. VO2 Max Workouts for Runners and Cyclists

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tempo vs. threshold vs. vo2

In the running, cycling, or triathlon worlds, you hear lots of terms thrown around when it comes to training.  Temp, threshold, VO2 max, FTP, Zone 2, training stages. I want to focus on three types of workouts that every athlete should understand:  Tempo, threshold, and VO2 max. Before going into some explanation, I should stress the importance of understanding your functional threshold power (FTP). This is the highest power output you can maintain for an extended period of time (often 20 minutes) without fatiguing. Knowing your FTP can help you tailor your training to improve your endurance and power output. In fact, a recent study found that a 20-minute FTP test is a more valid predictor of performance in mass-start bike races than a VO2max test for moderately trained cyclists. If you know your FTP, you can design training plans that inject science into your weekly schedule. Now, let’s look at the three types of training that I focus on. Tempo Training Tempo training is a common term used in cycling and running to improve endurance and speed. It is a type of training that involves maintaining a steady pace for a prolonged period of time, usually at or slightly below your lactate threshold. The fact is that tempo training is often used vaguely — “I just went for a tempo run” — but there is a scientific definition behind it that I’m focusing on here. Tempo in Cycling In cycling, tempo training is often referred to as Sweet Spot Training. It involves riding at a pace that is challenging but sustainable for an extended period of time. This type of training can help improve your lactate threshold, increase your endurance, and develop your aerobic capacity.  You should be able to do a tempo ride for quite some time, as it might be around the some power level that you would ride outdoors at a quality pace. To do tempo training on a bike, find a flat road or trail or if indoors use a trainer. Start with a warm-up for 10-15 minutes, then ride at your tempo pace for 20-30 minutes. Take a short break, then repeat the tempo effort for another 20-30 minutes. Gradually increase the duration and intensity of your tempo intervals as you progress. It should be hard enough to make you sweat and get the heart rate up to the higher Zone 2, but not do hard that you are gasping for breath. Tempo in Running In running, tempo training involves running at a pace that is slightly faster than your comfortable pace, but still sustainable for a prolonged period of time. It is often referred to as a “comfortably hard” pace. This type of training can help improve your lactate threshold, increase your endurance, and develop your aerobic capacity. To perform tempo training in running, start with a warm-up for 10-15 minutes, then run at your tempo pace for 20-30 minutes. That might be all.  If you are an endurance runner and training for half marathons or marathons, take a short break, then repeat the tempo effort for another 20-30 minutes. Gradually increase the duration and intensity of your tempo intervals as you progress. Threshold Training I love threshold training. A 45-minute threshold set leaves me feeling spent, but not so much that I can’t workout the next day. Threshold training is a type of training that is designed to improve your endurance and performance. It involves working at or just below your lactate threshold, which is the point at which your body starts to produce more lactate than it can clear. By training at this point, you can increase your body’s ability to clear lactate and improve your endurance. Threshold in Cycling In cycling, your lactate threshold is the point at which your body starts to produce more lactate than it can clear while cycling. To determine your lactate threshold, you can perform a lactate threshold test, which involves cycling at a gradually increasing intensity until you reach your lactate threshold. Once you know your lactate threshold, you can use it to determine your training zones. Training at or just below your lactate threshold can help you improve your endurance and performance, as well as increase your lactate clearance. Finding the threshold isn’t as hard as it sounds. Many apps can do it for you if you have a smart trainer at home, and any gym with a trainer can do it too. Threshold in Running In running, your lactate threshold is defined the same way as cycling – where you are producing more lactate than you can clear out.  You can tackle a running lactate threshold test on a treadmill, track, or any smooth surface that lets you run fast, but make sure you’re fresh, not worn out from previous hard workouts. Start with a gentle jog to warm up, then hit the 30-minute mark at your max sustainable pace, keeping an eye on time, distance, and heart rate. Steer clear of the rookie mistake of sprinting out the gate and fading fast; aim for a steady effort. Take note of your heart rate at the 10-minute mark and again at the finish, then crunch the numbers to find your LT heart rate and pace. Just keep in mind, treadmill results might not perfectly match outdoor runs due to calibration quirks and differing perceived effort, so if you opt for the treadmill, ensure it’s calibrated and keep the incline at zero. It’s tough, like running a half-hour race sans the race-day buzz. But once you know that threshold, you can plan certain workouts around it — runs where you spend anywhere from 3-10 minutes at or just below your threshold as part of the run. VO2 Max Training When it comes to improving endurance and overall fitness, VO2 max training is an effective method. VO2 max is the maximum amount of oxygen that your body can consume during exercise, and it’s a good indicator of your overall fitness level. By improving your VO2 … Read more

Should Endurance Athletes Cold Plunge?

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Cold plunges are popular, in fact they are seemingly everywhere. My big health club now has a 12-person cold plunge pool. The local Crossfit place has a cold plunge next to their sauna. I read of more and more people who created a home cold plunge tub. Do cold plunges work?  And does it make sense for athletes, runners, cyclists, or triathletes to incorporate cold plunges into their workout routine and training plans? I decided to review as much research as I could find, and here is a summary: Promising Link Between Cold Plunges and General Health A recent review suggests that taking cold plunges might be good for your health, but more research is needed to fully understand the benefits. Some areas suggesting promising initial findings are on how it affects the immune system, heart health, insulin resistance, and mental well-being. The researched noted a need to educate people on how to do it safely and understand its specific benefits better. Overall, while there’s some evidence supporting the health benefits of cold water immersion, this study was careful not to suggest that it had all the answers. The debate on its effectiveness will no doubt continue. Other studies have found that cold plunging increases activity of something calls brown adipose tissue (BAT) which in turn helps burn fat and can have positive preventive impacts against diabetes, in part by activating and regulating one’s metabolism. That could be notable to those who have stubborn bodyfat levels and are trying to break through their training plateau. Specific Benefits Might Exist of Cold Plunging Right After a Workout The next study I examined is more directly relevant to endurance athletes. A study from Singapore and published by the NIH found that after intense training or competition, the body gets stressed and tired, but this can lead to better performance later on. When you’re immersed in cold water, the pressure of the water pushes fluid from outside your blood vessels into them, which can reduce swelling in muscles and soft tissues caused by exercise. This also increases the amount of blood circulating in your body, leading to better heart function and blood flow throughout your body. These changes happen without you having to use more energy. This suggests that cold plunge might be useful after an intense workout, like a hard indoor cycling workout or a triathlon race day.  I find I like to do my cold plunges after a good threshold of VO2 max workout where I really spent myself and might rest the next day. The same study suggested a few other post-workout things that are perhaps more proven than cold plunges, like: Rest enough to let your body recover naturally. Stretch gently to help your muscles recover faster. Cool down gradually instead of stopping suddenly. Eat a balanced diet to fuel your recovery. Drink enough fluids to stay hydrated. Consider getting a proper massage. Some athletes also use alternate hot and cold baths or contrast water therapy, where they switch between hot and cold water. But more research is needed to understand how effective these methods are and what the best way to use them is. Overall, it’s better to take a holistic approach to recovery, rather than relying on just one technique. The Benefits of Cold Plunging on Muscle Soreness Recovery are Short-Term A more skeptical study was done by the American College of Sports Medicine Research. This study compared the effects of cold water immersion versus active recovery after exercise on muscle inflammation, stress, and recovery in humans for the first time. They found that exercise increased inflammation and stress markers in muscles, but using cold water immersion didn’t significantly reduce these markers compared to active recovery. Other studies on animals have shown mixed results regarding the effectiveness of cold therapy for reducing inflammation. The researchers also noted that cold water immersion didn’t affect the expression of certain genes related to inflammation and stress in muscles. There were some differences between this study and previous animal studies, including the type of injury induced and the comparison with inactive recovery. The researchers found that cold water immersion didn’t significantly reduce muscle soreness after exercise, but it may still have short-term benefits for athletes in terms of reducing fatigue and improving muscle function. However, using cold water immersion regularly might not be good for long-term muscle strength and growth. Combined with other things like foam rolling, a cold plunge might help athletes be generally less sore between workouts. Australian Researchers Put Cold Plunging on Par With Active Recovery A team of Australian researcher found that cold plunging probably helps with muscle soreness but might not be idea for those trying to build new muscle.  The study compared how cold water immersion and active recovery after intense resistance exercise affect muscle growth and repair. They found that both methods had similar effects on the genes and proteins involved in these processes. Contrary to previous animal studies, cold water immersion didn’t seem to reduce muscle growth factors or promote muscle breakdown pathways. The results suggest that cold water immersion might not be the best choice for long-term muscle strength and growth, despite its short-term benefits in reducing fatigue and muscle soreness. They believe that regular use of cold water immersion might hinder the body’s ability to adapt to strength training over time. Perhaps the Most Commonly-Cited Benefit is on the Immune System Multiple studies suggest that repeated cold plunging might help activate the immune system in a stronger way than not cold plunging. An old study from 1996, for example, investigated if cold water immersion can activate the immune system in young athletes. They found that a single session had minimal effect, but doing it three times a week for six weeks led to small increases in certain immune markers like monocytes, lymphocytes, and tumor necrosis factor alpha. Some acute phase proteins also increased. There was a trend towards changes in other immune markers like IL6 and T lymphocytes. However, markers like IL1 … Read more

Best Cycling Gloves

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There are many reasons cyclists wear gloves when riding.  They can help cushion your hands and prevent callouses. Sometimes a glove is enough shock absorber to make your elbows and shoulders feel better on a ride. Some cycling gloves are designed to keep your hands warm. Other gloves can give you protection against a spill or a stray tree branch.  The best cycling gloves can do a little of everything. Finding the right glove depends partly on the type of riding you do.  A century (100 mile) road rider might want different gloves than a mountain biker.  Still, there are some gloves that are just superior to others, and the good news is that they don’t change that much. Cycling gloves differ from running gloves in that they have some padding. Here are our 5 favorite cycling gloves right now Open Finger Bike Gloves Garneau Biogel RX-V Here on Amazon. When it comes to cycling gear, we have always trusted the LG brand – they make some of our favorite cycling shorts too.  The Garneau gloves reflect the design and construction of all of their other gear — consistent, durable, and functional.  The RXV gloves have enough palm padding to provide comfort while cycling, but enough ventilation so your hands will not be overheating. The LG Biogel gloves work well for both road and mountain biking, but we think they are probably ideal for road biking.  The gloves are open-finger, a favorite for summer riders.  They provide enough padding to take pressure off the shoulder, elbow, and wrist.  Durability seems very good, both in terms of longevity but also the ability to withstand a scrape or two. While the gloves are technically not waterproof, they dry out quickly and hold up well when machine-washed between rides. Highly breathable Comfortable – quickly molds to your hand’s shape Many Color Choices Great low-profile design for road cyclists Find here. Pearl Izumi Elite Gel Gloves Here on Amazon. The honor roll of great cycling gear companies continues with Pearl Izumi, which is right up there with LG.  Pearl Izumi is a lock on nearly every “best of” list we have for cycling gear or triathlon gear, because their products are just that good.  Whenever we see the combination of “Pearl Izumi” and “Elite”, we know that it is likely a very good product line. A typical cyclists’ closet has lots of Pearl Izumi Elite things in it – from shorts to jackets – and they are as reliable as anything. Equally suited for the road or the single track trails, the Pearl Izumi open-finger Elite gloves are unisex and come in four color options. We like the bright yellow for our road rides, as we try hard to make everything as visible as possible. The Pearl Izumi Elite gloves have gel padding in the palms, probably a bit more substantial than the Garneau gloves above. If your attitude on cushion is “the more the better”, you will probably like these.  Pearl Izumi has worked hard to minimize the number of seams on the glove, resulting in a silky smooth fit. They tend to run a bit tight, so choose a size up if in doubt. They come in five size options. Heavier padding Bright colors Nearly Seamless Great value Best palm protection if you want to pad from falls or rocks Find here. Castelli Arenberg Gel Here on Amazon. Castelli makes some of our favorite and good-value bike shorts, and they also have gloves that have stood the test of time.  The Arenberg model has been beloved by both mountain and road cyclists for years. One thing we have always liked about Castelli has been their price points.  They make good gear that is going to get good use, but they keep the price ranges reasonable.  You can get higher-end gloves, but you will have to pay for them.  The Arenberg is a glove that will do a great job for many. Fit is normally spot-on, and the gloves are very comfortable once broken in.  The heavier gel is strategically placed so your pressure points during a ride, and likely contact points during a fall, are reinforced. While the Castelli gloves seem to excel for mountain bikers, these gloves should work well for any type of cycling. Not as bulky Great padding on palms Versatile Mesh top for better breathability A nice in-between option for cyclists who find themselves in all kinds of situations Find them here. Closed Finger Bike Gloves Pearl Izumi Cyclone Gel Gloves  Here on Amazon. For a good pair of closed-finger gloves, you really can’t go wrong with the Pearl Izumi Cyclones. The Cyclone gloves provide just enough warmth to be a difference-maker on those colder days.  Full-finger coverage and a nice wrist gusset help keep skin from the wind and cold.  They are rated for 40 to 60 degrees, but we’ve used them in the 30s and they worked well. At the same time, the Cyclones have gel padding in the palm, to offer all of the benefits you would normally find in the open-finger Pearl Izumi gloves.  The padding is throughout the front of the glove, focused on the palm and the base of the fingers. Because of all of the gel padding, it takes a little while to break them in.  Once you do, though, they will form-fit well. It just gets a little tricky if you switch bikes and postures a lot. We think these gloves work well between about 35 and 50 degrees, so a great option for fall and spring riding, and winter riding in areas where the mercury doesn’t dip too low. Great shoulder season gloves Covers the knuckle, protecting you on those single track rides Nice padding Good finger length for riders with longer fingers Excellent wrist protection e-tip so you can use touch screen devices w/ gloves on Find here Sealskinz All Weather XP Gloves  Here on Amazon. The Sealskinz gloves hit the scene several years ago, but really … Read more

Best Triathlon Watches

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Garmin Epix Pro

There was a time when running or sports watches could only offer time and heart rate, and offered little additional value.  Thankfully, those times are long gone.  With the proliferation of GPS-enabled devices and better waterproofing, today’s best triathlon watches are quite advanced in their offering and can help any athlete train with more precision.  These are true multipart watches that can be used in a number of workouts and races. We will even take it a step further:  We think you need a good triathlon watch in order to train effectively.  Training precision is key because it helps you train less, but smarter and better. If you have looked at fitness watches or trackers lately, then you know that one of the problems is the sheer number of choices.  It can be paralysis by analysis. For 2024, the watchmakers have turned the simple watches into complex fitness tracking tools.  They can tell you how far you’ve gone, how fast you are going, the intensity of your overall workout, other key health info, and even integrate with your bike’s power meter (if you have one).  They can upload data to shared apps (like Strava) to help you share your training with the community. These triathlon watches work in three different modes of swimming, running, and cycling. If you are running a triathlon and looking for a smart watch, you need to look for all these modes. Through comparing different watches available in the market, we have identified our four favorite watches for you.  Some are spendy, some are cheaper.  All are watches that we would recommend other triathletes in various situations. You do not need to be a triathlete to benefit from these multisport watches. Why wouldn’t you, for the same price, go with an option that can accommodate cycling and swimming, in addition to running. We think it is a no-brainer for anyone who is active. Spoiler alert:  There are going to be lots of Garmins on this list.  They are investing the most in designing good multisport watches these days. 7 Best Triathlon Watches With no further adieu, here are our picks: Garmin Forerunner 955 or, Find here on Amazon.   Lets us cut to the chase — the 955 is our favorite multisport watch on the market today, especially for the price.  Garmins are cranking out the best full lineup of multisport electronics for 2024, as evidenced by them having 3 of the top 5 spots on our list.  I’ve noticed that Garmin is pushing the Epix and Fenix lines harder than the Forerunner, but my experience with the Forerunner, and the experience of my triathlon circle, won’t let me ignore it. The Forerunner lineup is time-tested and reliable for triathletes and cyclists. The 955 took the already-good 945 and 935, and dialed up the functionality, precision, and options in a way that will be intriguing for those who have richer budgets or want to be incredibly scientific about their workout trending.  It is an absolute gamechanger in one respect, and that is the ability to stream your music and podcast to your bluetooth headphones. Who ever thought you would be able to listen to music on your run without having your phone or Ipod along (assuming you have bluetooth earphones). Garmin figured it out with the Forerunner 955.  For some, that will be enough reason to upgrade. There is also a Forerunner 955 mode, but we actually like the 945 better. It isn’t as chunky on your wrist. Design The watch has the nice rounded-face that we are fans of, because it feels less bulky and more like, well, a watch.  It comes in just one color — black — and may look more casual than the Fenix which we profile below.  It has five buttons around the watch face, so if you are going for the “ultra-sleek” design, just keep that in mind.  On the outside, it looks pretty much identical to the 935, and with a depth of 13.7mm, it doesn’t feel too “chunky” on most wrists. But on the inside is where it is really a different device than its predecessors — let’s get to that next. Features This is a multisport-specific watch, which means it is also great for cycling, running, and swimming individually. The features of the 955 put it in a different category than the 935 and are a slight upgrade from the 945, which for some will make a no-brainer case for purchasing, and for others might be more than you want in a run and bike workout tracker.  The watch can hold up to 200 hours of activity data, allowing you to go back and analyze your past several workouts without using an app.  A whole slew of sensors gives you everything from heart rate to temperature, barometric pressure to a gyroscope and a compass. Perhaps the most notable advancement is that you can play smartphone music from the watch, as long as you have bluetooth headphones to pair to the watch.  This feature will impact battery life, but may well be worth it to not have to carry multiple devices.  Music storage is up to 1,000 songs, which is impressive and on par with early-generation ipods. Pretty impressive. As for sports, it does everything.  Cycling, running, swimming, skiing, golf, elevation, etc.  It provides pre-programmed maps of routes as well as ski runs.  It integrates with your Strava or other 3rd party apps so you can have the watch be a one-stop-shop.  Sleep tracking, heart rate tracking, and VO2 max tracking are all included — but nowadays most Garmins come with those features. The watch also gives you more of the functionality you find in the Apple watch, such as the ability to pay at a scanner with your watch, as well as some preloaded workout maps.  For all this, battery life is pretty good if you are using the basic functionality, but if you are wearing it and using all the functionality all day long, a … Read more

Bike Fitting: Cost and What to Exect

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bike fitting

Bike fitting is an underrated service, and honestly one that more cyclists should get. In this article, I’ll give you an idea of what a bike fitting should cost, and what you can expect from the fitting session. I know lots of cyclists who have cycled for years without a real bike fitting, and when they finally got one, they wish they would have done it sooner. Bike fitting can range from a basic adjustment of the saddle and handlebars to a more comprehensive fitting process that involves analyzing the rider’s body measurements, flexibility, power positions, and riding style. The cost of bike fitting can vary depending on the type of bike, with road bikes often requiring more time and attention than other types of bikes.  Basics of Bike Fitting Bike fitting is the process of adjusting a bicycle to fit the rider’s body and riding style. It goes WAY behind just making sure that the bike generally fits, like you might do when hopping on a new or different bike. It often involves making changes to the bike’s components, such as the stem, saddle, handlebars, and pedals, to ensure that the rider is comfortable and efficient while riding. A proper bike fitting is done by a professionally-trained fitter, who is often someone who does that as their only occupation. Secondarily, some bike shops have fitters on staff who might not be quite as advanced but still have the know-how to do a cursory fitting. There are a few different types of bike fitting that you’ll see on the market, ranging from cursory to very detailed. I recommend doing the more extensive kind. A proper bike fit can can be a gamechanger for a cyclist of any level, in my opinion. It can improve comfort, eliminate ride soreness, reduce the risk of injury, and increase efficiency and power output. A poorly fitting bike not only lessens your power output, but it can actually create misalignment and overuse injuries, believe it or not. My Bike Fitting Experience Put me in the camp of people who didn’t realize the importance of a real, professional bike fitting for a long time.   I rode for years without ever getting a professional bike fit. I would buy bikes that I knew fit me pretty well, have the bike shop spend 10 minutes adjusting things, and then I would tinker on the fit as I rode. The problem was that I did not have the technical expertise to know if I was adjusting things just right. I was just doing what I thought made sense, and eliminating any obvious discomfort.   I finally started investing in real bike fittings, and wow, the difference was immediate.  Within 10 minutes of my first professional fitting, I had learned so much from the fitter about assumptions I had been making that needed to be corrected. I learned from him that there is an absolute right way to set a bike up, and it should be based on many more factors than the typical cyclist assumes.   When I finally got a quality bike fitting from a pro, my ability to do longer and more demanding technical rides shot up immediately. I think my power increased by about 5% too.   Having a bike that is even a few millimeters off here or there will really compromise you!   Cost of Bike Fitting The cost of bike fitting can vary depending on the type of fitting and the level of expertise required. It can also vary based on the type of package you decide to buy. Professional Fitting A professional bike fitting is a comprehensive process that involves a detailed analysis of the rider’s body and bike. It is usually conducted by a certified bike fitter who has extensive knowledge and experience in bike fitting. The cost of a professional bike fitting can range from $250 to $500 or more, depending on the location and the level of expertise of the fitter. The professional fitting cost often includes one brief follow-up visit to make minor adjustments that might be needed. In some cases, you might buy a package of fittings from a professional bike fitter. I purchased on recently that was a “buy and fit” package, where the fitter had me go through a battery of measurement on a “fitting bike” – a bike that looks like a space-aged device and its sole purpose is to measure your cycling position. Based on my measurements, we ordered a new gravel bike that was nearly perfect for me right out of the box, and then he adjusted it to all the specifications that he had determined during the initial fitting. During a professional fitting, the fitter will conduct a detailed analysis of your body measurements and your pedal stroke, along with your preferred position for maximum comfort and power. They will take detailed measurements and analyzing your power, flexibility, strength, and range of motion. They will also analyze the rider’s pedaling technique and adjust the bike’s components, such as the saddle, handlebars, and pedals, to ensure that they are in the optimal position for the rider’s body. A good professional bike fitter will have the attitude that no cyclist should have any discomfort on the bike. If your back is getting sore, or your wrists are getting numb, there is a reason for it and it can be fixed. Basic Fitting A basic bike fitting is a less comprehensive process that is usually conducted by a bike shop or a bike mechanic. It involves adjusting the bike’s components to fit the rider’s body based on basic measurements and observations. The cost of a basic bike fitting can range from $50 to $150, depending on the location and the level of expertise of the mechanic. If you are buying a brand new bike from the bike shop, there is a chance that the fitting will be thrown in as part of your bike purchase. During a basic fitting, the fitter will … Read more

Indoor Cycling Workouts

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Wahoo KICKR

Winter arrives, or the weather is bad, or maybe you just don’t want to be cycling on the road during rush hour.  There are many reasons we move our cycling indoors when fresh air, outdoors rides are usually preferable. Indoor riding doesn’t have to be drudgery, though. In fact, in my experience, indoor cycling can provide some of the best, most intentional training of the year. One of the biggest benefits of indoor cycling is that it is a low-impact workout for your joints, while being VERY productive for your heart and lungs, and it can burn lots of calories, too. My experience is that I often feel better after a good, hard indoor ride than a run or even some of my outdoor rides, because of the workout precision and the controlled environment. A second huge benefit of indoor cycling is that it is efficient. You can get a very good workout in just 30 minutes. If you have an hour or more, even better. But you don’t need to ride and ride to get the work in — it can happen quickly! Indoor Cycling Options Fortunately, indoor cycling is not what it used to be a couple decades ago — it is 10 times better! There are several indoor cycling alternatives that you can try right from the comfort of your own home, or from a gym or studio if you have access to one. Below are some of my go-to indoor cycling alternatives:. Home-Based Smart Trainer A home-based smart trainer is a great option for those who want to bring the spin class experience to their home, and have the option of several different apps to choose from for the workouts. These trainers are designed to mimic the feel of outdoor cycling as much as possible and provide a challenging workout. With a smart trainer, you can connect to various training apps and ride with others from around the world. You can also see your power stats, customize your workouts and track your progress over time. Pros: You can use your own bike The volume of cycling app options provides plenty of choices for workouts Cons: Usually done in solitude Smart trainers cost several hundred dollars Peloton or Other Connected Bike Peloton and other connected bikes like the Wattbike are becoming increasingly popular among cyclists. These bikes come with a large screen that displays live and on-demand classes, allowing you to feel like you are in a spin class from the comfort of your own home. You can also track your progress and compete with others on the leaderboard. While these bikes can be expensive, many feel they are worth it as they are a great investment for those who are serious about training regularly from the comforts of your own home. Pros: Built-for-purpose equipment and apps are highly-integrated Easy for multiple people to use the same piece of equipment Cons: Vendor lock – you need to use that bike with their app, no other choices Group Spin Class Many people get much better workouts if they are with other people. If you prefer the social aspect of spin class, then a group spin class may be the perfect option for you. Many gyms, studios, and fitness centers offer spin classes that are led by an instructor and set to upbeat music. These classes are a great way to get a good sweat, meet new people, and stay motivated. Plus, the instructor can help coach you with proper form and technique. Pros: Energy from a live group setting is often unparalleled Find the right instructor, and the workout can be great Cons: Requires going somewhere Some classes might be too easy or too hard for you Old Fashioned Stationary Bike If you are on a budget or prefer a simpler workout, an old-fashioned stationary bike may be your answer, but it should be the last resorts. While these bikes do not have all the bells and whistles of a smart trainer or connected bike, they can still provide a great workout provided you put in the effort. You can adjust the resistance to increase the intensity of your workout and track your progress over time.  You can usually get used stationary bikes for little-to-nothing too, given they they are not as popular anymore. Pros: Inexpensive Cons: No benefits of smart, precision training Stationary bikes often have weird posture compared to real bikes Best Types of Indoor Bike Workouts High-Intensity Interval Training (HIIT) HIIT is a term that applies to way more than just cycling, but incorporating it into cycling workouts can be so effective. It would involve an indoor cycling workout that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise, and at times even hopping off the bike for upper body or core work. This type of workout typically consists of 30-second to 1-minute intervals of high-intensity cycling, followed by 1-2 minutes of rest or low-intensity cycling. HIIT workouts are known for their ability to burn a high number of calories in a short period of time, improve cardiovascular health, and increase endurance, and add strength work in many cases.  I feel great after any HIIT workout. Best for: People who want a balanced workout in a short amount of time, and prefer to integrate some core or strength work into the workout Endurance Rides Indoor endurance rides are exactly what they sound like –  long, steady-state workouts that focus on building endurance, burning fat stores, and improving cardiovascular health. This type of workout typically consists of cycling at a moderate intensity for an extended period of time, often an hour or more. Endurance rides are great for improving cardiovascular health, increasing endurance, and burning calories.  For endurance rides, you want to keep your heart rate around Zone 2, never letting it get too high. For many adults is in the 120-135 bpm range and would be considered a low-to-moderate intensity workout. Best for: Gradual fat-burning and base-building Climbing Workouts … Read more