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Offseason Triathlon Training Tips

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You’ve raced in a triathlon, or several.  You have completed your inaugural triathlon season, or perhaps your twentieth.  What now? A triathlete’s offseason is a time to rest, refresh, plan and prepare for the next season.  It is a great time to think about fitness, rather than racing. We consider the offseason to be the time in between your last race of the year and the beginning of your next year’s training plan. For most of us, the offseason lasts anywhere from three to six months. While many triathletes are motivated, driven people who have a hard time taking time off, it is important that any triathlete affords themselves a few months of a change of pace before hitting it hard again.  Whether your last race was in July or September, using your offseason wisely can not only get your body in the right long-term condition, but can actually serve as a launchpad for next year’s training and racing.  Here are a few tips on how to use your offseason. Step 1:  Rest.  Easier said than done for most triathletes, but getting some real rest is important for your muscles and joints.  For many endurance events such as marathon and longer triathlons, the recommended time away from working out is as long as two weeks, followed by relatively light workouts after that.  The concept of periodization is an important one — it is strategically planning your training calendar so you have various phases of training throughout the months.  Part of periodization is getting some rest or lighter work at a good time, and then going into a multi-week base-building period. Rest, as a related note, is important at all times, not just in the offseason.  Studies have proven that an athlete who pushes themselves hard and then rests will gain in performance ability; but those who push themselves hard with little rest may actually begin to see a decline. If you ended the season with worrisome injuries, more rest is a good idea. This allows many minor injuries to heal themselves, and your muscles and joints to gain the full benefit of your nutrition and stretching.  If you have more than minor injuries that developed during your season, this may also be a great time to visit a therapist or masseuse multiple times to accelerate the recovery process.  Yoga and dedicated stretching time can also help restore alignment and flexibility.  You may also want to experiment with compression gear, like compression socks, as they can help blood flow and recovery for targeted areas. More than anything, let your body’s battery recharge. Step 2:  Mix It Up. Cross training in the fall can be a great way to take advantage of the condition you left yourself in after a season of challenging and relatively monotone workouts.  Even getting varied runs in throughout the season are, after all, runs, which can get relatively routine and give your body the same type of pounding.  For the one or two months after the initial rest, we know several top triathletes who begin doing slower, social group road rides, mountain biking, getting a fat bike, hiking, or even playing soccer or other sports in the fall, just in time to enjoy the fall colors in many parts of the country.  An occasional swim or run doesn’t hurt, but the key point here is to break the routine of your tri-season workouts.  This is also an excellent time to begin to incorporate weight training, especially in colder parts of the country where you may need a reason to get indoors during some days. Ditch the triathlon watch and worrying about your times, have some fun, don’t worry about your speed or distance, and focus on getting your sweat on and being outdoors.  This is the time of year to just enjoy that fact that you are a reasonably-fit person, and can enjoy being active in many different ways. This is a great time to do some HIIT workouts for runners or cyclists, because you likely have the time to devote to it.  Doing some HIIT will give you core strength as well as improve your flexibility. Step 3:  Set Goals. Taking stock of where you are in your triathlon progression and setting goals for the upcoming season is the next step to undertake in your offseason.  Many triathletes we hear from begin with an internal and external approach. Internally:  Inventory your past season’s performance, how pleased you are with various legs of the races you raced, and your injury status.  You may realize that you want to dramatically improve your swim times, or lose 10 lbs to be faster on the bike, or that you had a nagging IT band injury that you need to address prior to hard training again.  Or maybe this upcoming year is the year you jump to a longer-distance triathlon. Making improvements in your desired growth areas can then become part of your goals for the next season.  Don’t forget to set a goal for how to take action on each objective.  To become a better swimmer, perhaps you need to sign up for a local masters swim group.  To get rid of the IT band issue, perhaps you need to set a series of appointments with a rehab therapist. Externally:  This is the fun part.  Look ahead at a race calendar from a site such as a local tri club website.  Compare the race dates with your desired training sequence, your personal schedule, and any ‘A’ races you want to take part in.  Space races apart in a cadence that works for your body — some like to have a cluster of four shorter, local races during eight weeks of peaking and then be done, while others might prefer one or two ‘A’ races over the entire summer, with plenty of build-up before hand.  Other brave souls might circle an Ironman on their calendar and then train for that with singular focus.  Be sure to factor in likely vacations … Read more

Why Do Bikes Cost So Much?

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groupset bike cost

A common reaction we hear from cycling newbies looking for their first new bike is “Wow, bikes are really expensive!”  We don’t disagree.  Buying a bike for frequent cycling, be it training for endurance races or just staying in good shape, will cost a pretty penny.  It is far from the days of our youth when buying a new kids bike at Kmart was $79. So What Makes Bikes Cost So Much? There are a few reasons why bikes can be expensive. One reason is that bikes are often made with high-quality materials, such as lightweight and durable alloys, which can add to their cost. Components are often quite intricate and require precision manufacturing, which is not inexpensive. Additionally, the design and engineering that goes into making a bike can also drive up the price. Finally, the cost of labor, particularly in countries where labor costs are high, can also contribute to the overall cost of a bike. Bike Materials Bikes are typically made from a range of materials, including steel, aluminum, carbon fiber, and titanium. Of these, carbon fiber is generally considered the most expensive material. This is because carbon fiber is strong, lightweight, and durable, making it a popular choice for high-end bikes and nearly all road bikes – even some beginner road bikes — on the market these days. However, carbon fiber is also more difficult to work with and requires specialized manufacturing techniques, which can add to the cost. In contrast, steel and aluminum are less expensive materials, but they are also heavier and not as strong as carbon fiber relative to the weight. Titanium is another high-end material that is both strong and lightweight, but it is even more expensive than carbon fiber.  We are seeing titanium used a bit more in gravel bikes these days because it provides benefits on rough terrain. Ultimately, the choice of material used to make a bike will depend on the intended use and the desired performance of the bike. Bike Components The components used on a bike can have a huge impact on the finished cost of the big.  The question, then, becomes “which bike components are worth spending more on?” Bike components, such as brakes, wheels, and chainrings, can be made from a variety of materials. The specific material used will depend on the intended use and performance of the component. For example, brake pads are often made from a composite material that provides a good balance of strength and durability, while brake rotors are typically made from steel or aluminum. Chainrings are typically made from steel, aluminum, or carbon fiber, with steel being the most affordable and carbon fiber being the most expensive.   A road bike wheel is typically made from a combination of materials, including the rim, spokes, and hub. The rim is the outer part of the wheel that holds the tire, and it is typically made from aluminum or carbon fiber. The spokes are the thin rods that connect the rim to the hub, and they are typically made from stainless steel. The hub is the center of the wheel that attaches to the bike frame, and it is typically made from aluminum or steel. In general, the material used to make a road bike wheel will be chosen for its strength, durability, and lightweight. Carbon fiber is a popular choice for high-end road bike wheels because it is strong, lightweight, and aerodynamic, but it is also more expensive than aluminum.  In general, the more expensive materials, such as carbon fiber, are used for high-end components because they are lighter, stronger, and more durable than less expensive materials. However, the cost of the component will also depend on factors such as the quality of the materials used, the design and engineering that goes into the component, and the cost of labor. Bike Design and Engineering The design and engineering of a bike can affect its cost in a few ways. For example, a bike with a more complex or innovative design may be more expensive because it requires more engineering and development. Additionally, a bike with high-quality components, such as a lightweight frame and high-performance tires, will also be more expensive. On the other hand, a bike with a simpler design and fewer high-end components will be less expensive.  Somewhat related is how large the bike manufacturer is.  A large, mass-produced bike maker can spread design costs over many thousands of bikes. A smaller, boutique bike builder needs to account for their design costs in each bike they build. Bike Manufacturing Location and Cost of Labor The cost of labor can have a significant effect on the price of a bike.  When is comes to cycling statistics, one of the key levers in the ultimate bike cost is where and how it is built. In general, bikes made in countries where labor costs are low will be less expensive than those made in countries where labor costs are high. This is because the cost of labor is a major component of the overall cost of producing a bike. For example, bikes made in countries like China and Taiwan, where labor costs are relatively low, may be less expensive than bikes made in the United States or Europe, where labor costs are higher. The cost of labor can also vary within a country depending on factors such as the local cost of living and the availability of skilled workers. Overall, the cost of labor is an important factor to consider when determining the price of a bike. Saving Money on a Bike If you have looked at the cost of a bike and just cannot justify that cost of a new bike, consider a few money-saving alternatives.   Sales and Discounts One way is to look for sales and discounts, which can sometimes offer significant savings on new and used bikes.  This is an especially good strategy if you are content buying a previous year’s model, especially if the product line has changed (like … Read more

Mountain Bikes vs. Fat Bikes

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mtb vs fat bike tire

Mountain bikes were invented in the late 1970s. And although primitive fat bikes have been around much longer, they didn’t become popular until the modern fatbike showed up on the scene in the late 1980s. But what’s the difference between a mountain bike and a fat bike? In this article, we’re going to take a look at the difference between a mountain bike and a fat bike. First, we’ll explain the differences between the bikes and how you ride them. Then, we’ll give you an idea of how much they cost. But first, let’s look at what makes them each unique.  The Difference Between a Mountain Bike and a Fat Bike  A fat bike, also known as a fat tire bike, is a specialized off-road bike made to accommodate extra wide tires. Fat bikes were made to ride well in snow, sand, gravel, and mud. Mountain bikes, on the other hand, are also off-road bikes with wide tires. But the tires on a mountain bike aren’t as wide as a fat bike. Instead, they’re made to bomb down hills, ride over rocks, and hit the trails. So fat bikes were made for softer surfaces, while mountain bikes were made for harder terrain. Tires The most obvious difference you’ll notice between mountain bikes and fat bikes is the tires. Fat bike tires are typically 3.8″-5.2” wide (96-132mm). On the other hand, MTB tires typically measure 1.9”-2.6” wide (48-66mm). That’s such a big difference that fat bike tires will also need wider rims. In addition, fat bike tire pressure can be as low as 5 to 14 PSI, while mountain bikes are generally 22 to 35 PSI. The lower tire pressure disburses the weight more, so the bike won’t sink as deep in snow or sand.  Frame Because of the potential width of a fat tire, the fat bike needs to have lots of frame space to accommodate big tires.  You will see a frame designed with a wider flaring seat stay, chain stay, and fork.  Without these modifications, there would be a natural limiter on how wide a tire you can run.  A mountain bike, on the other hand, is built with a much more traditional frame design. Suspension Mountain bikes usually have suspension systems that help them grip the terrain and absorb bumps.  Not all have suspension, though.  “Hard tail” bikes don’t, and “Soft tail” bikes do.  However, fat bikes were made for softer surfaces, and they have such fat tires that they don’t typically have suspension systems.  Hubs A less noticeable difference between mountain bikes and fat bikes is the size of the hubs. The hub is the center part of the wheel that attaches the wheel to the bike frame. It allows the wheel to spin freely. Because a fat bike tires are so wide, the hub also has to be wide. Since the tires on a mountain bike are thinner, the hub can also be thinner.  Pedals This also affects the pedals. Sometimes called the Q Factor, this represents how far apart your pedals are from each other. On a mountain bike, the pedals are more in line with your hips. The pedals are typically farther apart on a fat bike than on a mountain bike. This may cause discomfort in your knees and hips over time.  On both fat and mountain bikes, riders typically go with SPD-style pedals and cleats. Brakes Both types of bikes typically have disc brakes. Disc brakes offer better stopping power in adverse conditions and allow for wider tires than rim brakes do. They both usually have flat bars, as well. Some mountain bikes will have very aggressive geometry, while others, along with fat bikes, will have a more upright and relaxed geometry.  Fat Bike Vs. MTB Comparison To get a bit more granular, here are some detailed specs and bike statistics to give you an idea of how fat and mountain bikes compare.   Fat Bike Mountain Bike  Tire Width 3.8 – 5.2 inch tires  1.9 – 2.6 inch tires  Tire Pressure  5 – 14 PSI tire pressure 22 – 35 PSI Suspension None Front and/or rear suspension on some Weight 33 to 36 pounds  28 to 34 pounds  Handlebars Flat bar Flat bar  Hubs  170 – 190 mm 142 mm  Typical Q Factor 200mm 170mm    How the Two Bikes Are Used Fat bikes excel at riding on soft surfaces. You can ride them in deep snow or soft sand. They’ll also ride well over loose gravel and even mud. If you are new to off-road riding, the big soft tires of a fat bike can be very forgiving, giving you extra traction and plenty of comfort. But fat bikes won’t ride fast, and they take a lot of effort to pedal. The wide soft tires have a lot of rolling resistance, the bikes are very heavy, and they don’t have a lot of gears for speed. Since the fat bike has a wide Q Factor, it can also use your muscles a little bit differently, which can make it harder to ride.  You can take a fat bike on the road if you really want to, but it will be much slower than your road bike friends and even slower than your mountain bike mates.  Since fat bikes are meant for softer surfaces, they don’t really have suspension systems. As a result, handling on a fat bike is slower and may feel laggy. This is ok because when you’re traveling in snow or sand, you don’t want to make any sudden changes in direction, or you might skid.  Mountain bikes, on the other hand, have wider, knobbier tires than a road bike but less so than a fat bike. They still have plenty of grip and soft tires, just not as much as a fat bike. MTBs are also made for off-roading, but they’re meant to accommodate harsher surfaces, such as rock gardens and roots. Mountain bikes need to be able to make quick changes in direction and … Read more

When is the Best Time to Buy a Wetsuit?

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Late each summer, we start seeing lots of marketing of season-end triathlon gear sales.  Triathlon wetsuits, bikes, suits, and other gear seem to all have big clearance sales.  We occasionally get the question “when is the best time to buy a wetsuit”.  While we’re not sure there is a definitive answer, here are our thoughts. You can find incredible wetsuit deals at nearly every time of the year.  Early in the season, retailers usually have prior-year carryover models that they are trying to sell at nice discounts, and internet retailers are jockeying for price position so they are offering good bargains.  Late in the season, you will find more of the season-end closeouts on current year’s models, so it might be a slightly better time to buy for gear-junkies for whom it is a big deal to have current-year’s models. The rise of internet gear retailers has taken much of the seasonality out of wetsuit, bike and other triathlon gear prices.  Many of the retailers have business models that rely on getting surplus gear and selling it at rock-bottom prices.  In addition, we have found that online retailers often find many reasons per year to offer their customers nice discounts, such as Memorial Day, 4th of July, and Labor Day sales, and of course the holiday season. At brick-and-mortar retailers, there might be a bit more of a seasonal cycle because of the need to stock gear in a finite amount of space.  You may often see more aggressive pricing late in the season as they know they need to make room for the next year’s inventory.  Wetsuits don’t take up nearly the space of, say, bikes, so this effect can vary from store to store based on how they manage their stock. In general, our advice is always to buy the wetsuit you want, and that will work best for you for a long time, rather than simply price shop.  When you think that your wetsuit might last you for many years, dozens of races, and hundreds of swims, there is no need to fixate on saving $20 just because a particular suit is on closeout.  In the long run, you will be glad you bought the right wetsuit for you.