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It seems that every sport has words that express actions or equipment unique only to them. Learning how to road bike for the Ironman includes being familiar with some of the basic terminology. Here are a few cycling terms that come to mind from my triathlon days and very soon you will become familiar with them as well as you start out on Ironman biking trail.
SPIN: This is what you are doing when you have a nice, quick circular motion of the pedals. It's not a gear that is difficult for you to maintain, but rather one that is comfortable and ideal for long distances. Actually, to my way of thinking, the "Spin" is the key when it comes to the Ironman bike leg. It's a word you should take to heart and pay attention to.
HAMMER:This is when you push HUGE gears and try and go as fast as you possibly can. Usually it's very hard to maintain this for very long. Basically this it the opposite of the "Spin" and not really recommended for an Ironman bike course.
TUCK: You do this in order to avoid the bulk of the wind hitting you in the face. You lean forward and bring your head down close to the handle-bars. This way the wind passes over top of you. Going into a "Tuck" is also very important on the downhill portions of an Ironman bike course. For instance going down the backside of Richter's Pass or Yellow Lake on the Ironman Canada bike course. You work really hard on the uphills, so making the most of the "free ride" downhill by developing a good tuck will work to your advantage.
DRAFT: No, not a pint after the ride. Actually if you ride right behind another cyclist, you can expend about 40% less effort and he does the work of bashing through the wind. Realistically, to avoid drafting on the Ironman bike course, you should keep a static distance of about 3 bike lengths between you and the rider in front of you unless you are in the act of passing. Drafting is not allowed and the draft cops on motorcycles will penalize you and in some cases, even disqualify repeat offenders.
CAMELBACK: This is a water carrying system that you carry on your back. You take the water in through a tube that is attached to the pack. If you want to be as aerodynamic as possible on the Ironman bike course, than I don't feel these are a great idea and it's best to stick with water bottles.
AERO BARS: You will see these bars on triathlon bikes. When you want to go into a full aerodynamic position, these are great. In the early Ironman days there was no such luxury and it was about 1985 when they began to appear in Ironman Hawaii.
LOOK PEDALS:This is a brand name of pedals that your cycling shoes snap into, much like ski quick release bindings. There are many brands of "snap-in" pedals, but LOOK was one of the first brands to appear on the Ironman scene in about 1986. There were a few earlier models, but they were pretty basic and few of the early Ironmen used them.
BONK: Okay, so I saved this for last. I used to do a lot of this in the early days out on the Ironman bike training course. Then I would take my bonking skills onto the Ironman bike course on race day. The one thing you don't ever want to do is bonk. It means you have not taken enough food or drink supplements with you and have run completely out of energy. If you are going on a long Ironman bike training ride, you simply cannot take too much food and drink.(within reason) For example, if you plan on going for a 150k Ironman bike training ride on a hot summer day with two water bottles, a banana, and a power gel you are in for a day from Hell. I would highly recommend about 4 water bottles with at least two being a replacement drink(or access along the way to more water)two bananas, an energy bar, two whole wheat bagels with peanut butter and honey, and about 5 gels in case of emergency. At least that's what I would take. You most likely will have your own preferences, but be sure to have a complex carb(for me that was the whole wheat bagels)for longer lasting energy.
If you enjoyed my article than you will "love" my Ironstruck website that is full of inspiration and training tips for the beginner triathlete/novice ironman. come for a visit...... http://ironstruck.ca
Visit My Ironstruck bookstore and have a look at my tri books...Ironstruck...The Ironman Triathlon Journey" Ironstruck? 500 Ironman Triathlon Questions and Answers, And my Latest "Triathlete In Transition"
Extra Features In Windows 7
I've been living with Windows 7 for a good few months now and in that time have discovered a couple of little 'hidden gems' which I wanted to share with you:
Aero Shake - In Windows 7, when you click on the title bar of any window and shake it every other open window gets minimised straight back in to your taskbar, reducing clutter on your screen. This allows you to focus on the one window and then when ready shake it again and the other windows will reappear.
There are additional Aero user interface related features which make a welcome debut. These include Aero Peek which allows you to immediately see what's going on in an application just by hovering over the icon in the task bar and Aero Snap which quickly allows you to rearrange your desktop by slamming any open window against the left, right or top side of your screen; try it!
Sticky Notes - Proof, if needed, that some of the simplest applications make the largest differences to the end user experience. One of the most commonly used applications on my PC used to be the incredibly simple 'notepad' as I find that my working life works a lot better if I simplify everything down in to lists.
Rather than jotting notes on random pieces of paper that will almost certainly get lost throughout the day I used to dump everything in notepad and ensure that every line was eventually cleared so I was left with a blank page before I went home.
Sticky notes is similar to notepad but makes the organisation a little easier and more logical. Simply click on the Windows start menu and type sticky to begin typing notes. Then, when complete you can either minimise or close the application to get back to your work. When you reopen Sticky Notes, the tasks will be present exactly as they were left. Notes can be easily deleted with one click of the mouse.
Improved Calculator - Windows 7 calculator has improved considerably; now rather than being an arithmetic only affair, it can be operated in four modes - Standard, Scientific, Programmer and Statistical. It can also perform unit conversion, for example grams to ounces, metres to feet and Celsius to Fahrenheit along with a couple of unexpected features such as the ability to calculate the number of days between two dates or the value of your mortgage repayment. Surely in the next version of Windows the calculator application will finally gain graphical capabilities.
Windows Disk Image Burner - For some time now the preferred method of copying and storing CD's and DVD's has been by using an ISO file; a single image which includes the contents of an entire disk. Reading these files used to require a specific application (the likes of which I've covered previously in Click) but every version of Windows 7 now includes support for these straight out the box; simply double click on the ISO file that you wish to burn, insert a blank CD or DVD and you're done.
About the Author
Chris Holgate is a director and copyrighter of the Inkjet and Toner Cartridge site
http://www.refreshcartridges.co.uk
He writes a weekly article on all things tech related.
What type of bike do I need for a Triathlon?
Can I buy a high end road bike and clip on aero bars or do I need a dedicated Tri bike? I am a relative newcomer but am looking to work up to an Ironman distance within the next year.
While it's true that most pro's ride their road bikes most of the time, all the pro triathletes I've encountered are on their tri-bikes all the time. If you're fully committed towards doing triathlons, you'd do best buying a tri-bike. That being said, since a tri- position is a bit more upright than a TT-specific position, you can probably get away with putting aero bars on a road bike. You will find that a steeper seat tube angle (more forward seat) helps in the bike-run transition. Check out Cervelo bikes, they have a seat tube that can flip forward or back. This way, you can move the seat from road-bike position (73 degree seat tube angle) to tri-bike position (78 degree seat tube angle). Make sure and go to a reputable shop to get a proper bike fit.
Email me if you have any other questions.
-c.
2012 Ford Mustang Boss 302 Debuts at Monterey
Ford unveiled the 2012 Mustang Boss 302 today at Mazda Raceway Laguna Seca. | August 13, 2010 | Ford Motor Company MONTEREY, California — The Boss is back. Ford is resurrecting the Mustang Boss 302, a hallowed name among pony-car aficionados that dates to the end of the muscle-car era in 1969-'70.
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