Things are taking shape for my first season of Half Ironman (HIM) long course triathlon races this year: I have registered and paid for hotels for Florida in May and Muskoka (Ontario) in September. My bike transport is also arranged for Florida. Traveling by plane with a bike is no fun at all. Rather than checking it in I will use Tri Bike Transport, a company that has trucks stopping in many bike stores across the country and delivers your bike right at the Ironman race venue without the need to take it apart. That makes things much simpler.
My training volume is currently at about 10 hours per week at this time. That may not seem like a whole lot, but that’s 10 hours of actually “doing” workouts. Considering most of my training sessions are at 45 to 60 minutes in duration each, that’s a lot of training sessions. There are many days with 2 sessions. Time adds up quickly when you include the preparation related to each session (drive to the location (pool, gym), setup the hardware, print/read the workout instructions, change, shower afterwards, etc). Right now, a typical week looks like this:
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Monday: Rest day
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Tuesday: 45 min swim at lunch; bike in the evening
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Wednesday: Run + 30 min core strength
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Thursday: 45 min swim at lunch; bike in the evening
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Friday: Run + 30 min core strength
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Saturday: Long swim ; Long Bike
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Sunday: Long Run + 30 min core strength
The weeks are going by quickly, I’ll tell you that!
Bike Configuration
I have finalized by bike configuration for the HIM races. I have made a few upgrades to my Time Trial Bike since posting about it. Here it is, in full race configuration:
It’s a Kuota K-Factor 2009 Time Trial Bike. In december, I went to a specialized shop in Saline, MI to get properly fitted on it. They raised my seat by 3/4″ and lowered my cockpit quite a bit (1.5″ IIRC). This will ride quite differently next spring.
The biggest upgrade on it is the set of ZIPP wheels. These are aerodynamic deep profile carbon rims. I am running a Zipp 808 rear (80 mm section) and a Zipp 404 front (60 mm section). I went for the ‘clincher’ version of the wheels rather than the ‘tubular’ (lighter) version because I would rather deal with a clincher tire if a flat would occur during a race. They are only slightly heavier than my original wheels, but that is mostly because the rear wheel hub is a Cycle Ops Powertap power meter (more below). Only downside is that the bike is more difficult to handle when there are a lot of crosswind (especially wind gusts), as I have experienced last fall. On the other side, the carbon rims absorb all the road defects really well and the ride becomes much more enjoyable with these wheels.
The rear wheel hub (Powertap unit) transmits wirelessly to both the bike computer and my Garmin GPS watch not only speed, distance and cadence but also the amount of power (in watts) that I am transmitting to the rear wheel. That information can be an invaluable tool for racing and training. It can help to pace yourself properly during a race. Here is a close-up of the Powertap unit.
The funny thing is that the wheelset is worth more than the rest of the bike itself. I would normally never put that kind of money just on something like wheels, but I found an awesome deal on Ebay last fall for this barely used set that included the powertap already.
The saddle was replaced for a “Fizik Arione Tri 2” which is more comfortable and lighter than the original one. The red and white saddle also looks good with the bike’s color scheme.
Other than that, most of the additions are related to hydration, which is a key factor in endurance racing:
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Profile Design AeroDrink: the bottle in the cockpit that lets me take sips without getting out of the aero position;
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Profile Design Razor bottle system: the narrow profile bottle on the frame
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Beaker Concepts rear seat bottle holder bracket: holding 2 more bottles
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In the rear seat bracket is a small bag with everything I need to fix a flat including compressed air cans.
I added a nice personalization touch last week, thanks to Victory Circle Graphix : my bike is now sporting my name and country flag. How cool is that!
I have been putting a lot of time riding it indoors on the Computrainer (I have over 1000 km on the trainer since fall) but I can’t wait for the temperature to rise again so that I can ride outside. Bigger image versions here in the photo album.