Zwifting

For those of you, like me, biking indoors, I want to let you know about Zwift.  I’ve been Zwifting for just over a year now and I think’s great!

Zwift is a virtual community where people can bike and run with others all over the world.  The software is free, but there is a monthly subscription charge of $15.  You do not have to pay year round, as I was able to suspend mine from April-November and then picked it up right where I left off.

Zwift allows  you to just ride (or run), but also has structured workouts such as a progressive Olympic Triathlon plan or an FTE builder and more.  And for those of you who don’t know, FTE stand for Functional Threshold Power, I will address this a little later.  You can also participate in group rides and races and the races are structured by ability.  There’s a lot you can do and it’s a lot of fun.

The hardware you need is a bike, an indoor trainer, some type of computer/tablet/smart phone or even Apple TV.  You also need a speed/cadence meter, and/or a power meter and you can also add a heart rate monitor.  If you have a smart trainer, Zwift can do some amazing things with that, too.  If you want something cheaper, here is a great video for the cheapest way to get hooked up to Zwift.

https://www.youtube.com/watch?v=Eg0IDDmSStw

And if you want to use IOS devices on the cheap, check this out.

https://www.youtube.com/watch?v=mHVnxxWJA9s

One of the great things Zwift does, is if you go the cheap route, Zwift will give you rather accurate power numbers.  If you use a speed sensor, Zwift will prompt you to add which indoor trainer you are using and then, when you ride, it will give you your watts and you watts per kilogram (if you put your weight in, too).  With this information, you can start to learn all about biking with power.  You can take tests to figure out your FTP (Functional Threshold Power).  FTP is basically your highest average watts you can put out for 1 hour.  This information can be very valuable helping you with your training.

I’ve attached a picture of my set-up.  I’m using the Cycleops 2 fluid trainer (dumb trainer) with the Garmin Vector 2 power meter pedals and Garmin Heartrate monitor.  I also have a NPE Cable converter that converts ANT+ signals to Bluetooth with allows my Garmin devices to communicate to my iPad.  Also, my iPad is connected to my TV with HDMI cable and lighting port HDMI connecter.  And I also have a really powerful fan!  With this set up, I’m ready to ride.  Using my free Zwift Companion app and searching for Events, I found a 50K race starting at 2:30pm in the virtual course of Richmond, VA.  I choose to enter in group, “C” which is an intermediate level for people between 2.5 and 3.1 Watts per Kilogram.  This will actually be my first race on Zwift and it’s funny, but I’m a little nervous….But it will be fun!

I know I probably tossed around a lot of terminology here that not everyone understands.  If you’re interested and Zwift and have some questions, I will do my best to help.

I hope you will find this useful.

Ron P.

Hyannis Triathlon 2019 – Race Report

Below is my race report for the Hyannis Olympic triathlon that occurred on June 15, 2019.
Please let me know if you have any questions.
Enjoy!

Ron P.

Hyannis – 2019

Nobody remembers who finished second but the guy who finished second – Bobby Unser

Saturday was the Hyannis triathlon at Craigville Beach in Barnstable, MA.  This event has both a Sprint and an Olympic distance on the same day, at the same time and share parts of the same course.  I was participating in the Olympic.  This was my first time participating in this event.  The weather was nothing short of spectacular and overall conditions were perfect for racing.  The event was very well organized and there were a lot of racers since this was the Massachusetts Age Group State Championships.  Also, on a side note, they had the cleanest port-a-jons I ever did see!

The Swim:

The swim was at Craigville Beach which faces south.  Since it is Cape Cod, to be honest, I did look online to see where the most recent great white shark pings had been recorded.  I usually show up on race day with multiple goals and on this day, my first goal, was not to get eaten by a shark. As long as I accomplished this first goal, it would be a good day!  So with that thought in my mind, I left transition and headed to the beach.

The water was 70 degrees and the waves were almost non-existent.  The course for the Olympic distance was rectangular and you had to do two loops (swimming along the beach to connect the loops).  I was in the second wave, 40 and older males.  We first headed South for 60 yards and then turned right to go West (sun at our backs).  The first turn was crowded and a little challenging since 60 yards is not enough room for people to spread out.  Once around the turn sighting was easy and conditions were great. About 400 yards down the beach was the next yellow buoy and a turn, again to the right and heading north for about 30 yards and then another right turn heading east.  This is where things became challenging.  I was happy to have my tinted goggles, but with the 7:20am rising sun in my face it was still hard to see.  We were supposed to stay about 20-30 yards offshore but after about 3 minutes heading east, I noticed I had drifted farther out and was almost going straight into the oncoming 3rd wave which was still swimming west.  I quickly adjusted my course but I knew I was now swimming a longer distance than required.  A stupid mistake that would cost me some time.  A couple minutes later I rounded the yellow buoy headed back South and the sun was never a factor again.  The rest of the swim went well.  The thought of sharks kept me focused and the joy of escaping the water with all of my limbs was immense!

Swim time:  22:38

T1
From the timing matt to my bike was a long barefoot run on pavement with little rocks.  I can’t say I ran well here, but the execution once I got to my bike was fine.

T1 time: 2:37

The Bike:

The course is listed to be 21 miles, but my GPS had me at just over 19.  It was a 2 loop course and it was as flat and as fast as a New England course could be.  The first loop was very lonely.  I had passed a few riders early but I expected to see a lot more.  There were police and volunteers at every turn, but I still almost went off course twice, again, losing time when I jammed on my brakes to course correct.  At about mile 9, there’s the turn for the Olympic riders to loop around a second time.  Just over a mile later, I was locking up my brakes again and skidding toward an intersection where we are supposed to merge into the oncoming Sprint racing traffic.  I have to admit, this was more my fault than anyone else, but maybe a warning about 100 yards sooner would have helped.  I didn’t want to be an ass, but well…..sometimes it happens.  Again, I lost a little more time.  The second lap was not lonely.  I was constantly passing riders who were racing the Sprint course.  Around mile 18 there were cones set up to keep us to the right and it was deemed a no passing zone.  I got caught behind a slower biker and the competitive side was in conflict with my supportive side.  I was happy she was there racing, but I really, really, really just wanted to get around.  I thought of saying, “I will give $10 if you let me pass you!”  Alas, a long two minutes later, the no passing zone ended and I was able to legally do so.

Bike time: 51:29

T2
I got a new pair of Zoots and they didn’t go on my feet as quickly as I would have liked.

T2 time:  1:44

The Run:

The run course was a perfect 6.2 miles.  The Olympic runners had to do 2 loops (sensing a theme?).  Running out of T2 I literally had no idea where I was in the rankings. There were so many people around me, but most were racing the Sprint.  I was concerned it may start to get a little warm and I wasn’t sure if the course would be hilly.  As it turns out, the air was great and the hills were absent.  I quickly got into a nice stride, but kept it a little conservative. After a mile or so, there was a great deal of shade and it was just a beautiful course to run.  By the time I made the turn to start my second loop I felt confident and comfortable.  There would be no more surprises as I have now seen everything the course had to give.  It was nice to have a lot of other racers around to keep me focused.  As I headed back to the beach I was feeling happy and good and again I felt grateful to not have been eaten by a shark.

Run time: 44:45

Overall:

Overall it was another fun day!  Lots of good people and a great course.  My execution could have been better but I raced well and within expectations based off my training.  I met most of my goals, which is good.  As it turns out, I was 14th overall and second place in my division. I may have won my division if my execution was better, but most importantly, I had fun and enjoyed an amazing, safe day at the beach!  (-:

Overall time:  2:03:11

Gear Checklist 2019

I’m participating in my first tri of the season tomorrow (Saturday) in Hyannis. Hopefully, I won’t get eaten by a shark!!!

As I begin packing my bags and cleaning my bike and making sure I enough gas in the car I realize I did not send out my annual Gear Checklist. The day before the race I will lay everything out and pack it and check it to make sure I’m not the person running around the transition area asking people if they have an extra pair of goggles or a helmet or how sad it would be to forget your bike shoes (which has happened to people in the past).

I happen to have a lot of gear. You may not find all of this gear necessary. Especially if you’re just racing sprints. This list should not be used to see what you are missing, it’s just a guide. However, I strongly suggest you keep your own list, print it out and double check it. An ounce of prevention and two ounces of preparedness equals a good mindset and a better race! I think Ben Franklin said that, but don’t quote me.

Let me know if you have any questions.

Thanks,

Ron P.

Gear List:

USAT Membership Card – (don’t need one if you bought the $10 one day license)
Picture ID – needed for check in
Full tank of gas (day before)
Shaved (day before, you know what I mean…..)
Gear Bag
Cliff Shot Blocks – electrolyte cubes
Energy Goos
Salt Pills
Sunscreen
Body Glide/Tri-Glide
Wet Suit/swim suit/tri suit
Two pairs of goggles – one tinted for sunny days and one clear (I actually take about 5 pairs of googles)
Silicon ear plugs – (helps me with my bi-lateral breathing)
Towel
Garmin GPS watch – fully charged the day before
Race Number Belt with nutrition pouch – If you don’t have one, get one. Safety pins will not suffice in a triathlon.
Bike – Chain cleaned and lubed the night before
Extra tire tube in post pouch with tire levers and CO2 cartridge and dispenser
Bike Pump – Always check tire pressure at the race site. Tires can lose 10% of PSI overnight.
Three water bottles filled with electrolyte drink for the Bike
Aero bar drink container
Bike Helmet (make sure visor is clean)
Bike Shoes
Bike Gloves – although I don’t plan to use them
Sun glasses
Running Hat
Running Shoes
Extra pair of shoelaces
socks – 2 pairs
2 plastic bags to keep things dry in the rain
T-Shirt – something dry and comfortable to wear after the race
Flip Flops/Tivas – something dry and comfortable to wear after the race

Open Water Swimming – Where to go?

The weather is getting warmer and people have already begun swimming outside.  Here’s a couple of spots where you can meet up with swimmers to train in the open water.

If you are new to open water swimming and want to join a group swimming in an environment that is welcoming and where the conditions are not as challenging, check out the Georgiaveille Pond Tri Training Group Facebook page.  Swimmers are frequently posting when they are swimming and it’s great place to literally get your feet wet as you move from the pool to open water.

https://www.facebook.com/groups/GVPNadadores/1361932757153889/

If you feel like you want to try to some salt water swimming in a more challenging environment (waves and current) I swim with a group at the Barrington Town Beach on Mondays at 6pm.  We usually swim out about 100 yards off the beach and gather.  Swim about a half mile down the beach and gather, and then swim back.  The only thing we ask is that you wear a bright colored swim cap and that you are ready to swim at 6pm.  There’s actually two Facebook groups of swimmers here.

https://www.facebook.com/barringtonbeach/  – Barrington Beach Swims

https://www.facebook.com/groups/216842328944513/  – Barrington Beach Swims Group

Also, if you are closer to the South County area, you may want to check out Fred Bartlett’s group.  Information can be found using the link below.

https://www.facebook.com/notes/278586400191/Fred%20Bartlett%20Open%20Water%20Training/10158803727445192/

I hope this helps.

Please let me know if you have any questions.

Thanks,
Ron P.

Have You Scheduled Your Bike Tune Up?

I know it’s been rainy but nice weather will be here before you know it!  It’s definitely time to take the bike off the indoor trainer and get outside!

Has your bike been tuned up this year?  If not, you may want to schedule one now.  The longer you wait the longer the wait time will be to get your bike in the shop.  A tune up now will ensure your bike is running smoothly when race season starts.  Have your parts taken off and professionally cleaned.  A clean bike is a fast bike!

Also, here are some things you want your local bike shop to check:

  • Chain Stretch – I usually need a new chain every year
  • Brake Pads and alignment
  • Tire Tread
  • New tape on the inside of your wheel (I can’t tell you how my flat tires I’ve had that were caused by my spokes!)
  • Wire stretch and rust for both brakes and gearing
  • Drive Chain
  • Derailleur Adjustments – make sure you can get all the gears and you’re not skipping

Take good care of your bike and bike will take good care of you.

The good weather is coming and maybe I’ll see you out on the roads!

Thanks,
Ron P.