Rachel Cosgrove puts the multi in multisport.

Question: What is your athletic background and how did you first get into triathlons?
Cosgrove: I have always been active. I started going to the gym with my dad and learning about weight training and cardio when I was about 12 and then I was a cheerleader in high school. I went to college and studied physiology with a minor in exercise and health sciences. Throughout college I was on the dance team and lifted weights and did cardio, but I did not get into triathlon until much later, which is unfortunate because I went to school in Santa Barbara, California where it is a great place for triathletes to train. Looking back, I can’t believe I didn’t get into it sooner while I was living in there.

I started doing triathlons about eight years later after being married for six years when my husband, Alwyn (click to read Alwyn’s great piece “Why endurance athletes lack staying power”) was diagnosed with Lymphoma. That same week he was diagnosed, a flyer came in the mail for an organization that trains people to complete their first triathlon while they raise money for The Leukemia and Lymphoma Society called Team in Training. I had always been active but had never thought about doing a triathlon but this seemed like a great way to fight these diseases while my husband was fighting. When he was diagnosed I felt completely helpless, there was nothing really I could do to make it better. At least if I trained for and raised money for the cause I would feel like I was actively doing something to fight these diseases while he was fighting. Little did I know I would get hooked on the sport of triathlon.

Question: How is Alwyn doing now?

Cosgrove: He is in complete remission and doing great! He kept a very positive attitude right through everything and never gave up and fought the entire time. He definitely inspires me and after watching what he had to go through nothing seems hard. Training for an Ironman is a piece of cake compared to a stem cell transplant. He is coming up on two years this summer in complete remission.

Question: What role, if any, does strength training play in your triathlon training?

Cosgrove: Since I started triathlon with a strength training background I went into the sport a lot stronger than most triathletes. I was not about to give up my weight training of which I am a big believer in the benefits for triathletes. The benefits I experienced because of my strength initially were:

1. Climbing hills on my bike came super easy to me. Anytime we would hit a hill I would fly up it using the strength in my legs. I could also surge ahead when I needed to.
2. No injuries. Of all my triathlete friends I would say I get the least injuries. They are all constantly complaining of a sore knee or hip or ankle but I believe since my joints are all surrounded by muscle and are strong that I have not had problems with injuries. I also am able to undo some of the imbalances the sport creates with my programs.
3. My abs look better than most triathlete’s!. Yes, adding some core/strength training into your schedule will give you better pictures at your races. I believe weight training can be used to burn fat better than triathlon training since your body adapts so quickly to triathlon training. So, if you want a six pack when you cross the finish line, weight training is the key.

Question: When you mentioned imbalances, what are some of the most frequent imbalances that you see with triathletes?

Cosgrove: Most triathletes are very quad dominant and have tight hip flexors. They need to focus on switching on their posterior chain to use more of their glutes and hamstrings and stretch their hip flexors. Also from swimming the rotator cuff tends to be a common place for injuries. Performing exercises that strengthen the back and stretch the shoulders and chest are helpful.

Rachel trains for strength in preparation for her
record-setting deadlift AND triathlon.

Question: You have what I would consider a true multisport background. Most people who call themselves multisport athletes are really just endurance athletes using different forms of locomotion. However, you race competitively in triathlons and just set a powerlifting record in the deadlift. How do you balance those very different training systems in your life?

Cosgrove: I always like to have a goal when it comes to my training. I am very goal oriented. Strength training and sports such as powerlifting are actually more natural for me than triathlon. I have to work much harder at training for a triathlon. In my triathlon strength training program I had deadlifts. Deadlifts are an excellent exercise to strengthen the posterior chain, plus holding the bar is recruiting the muscles in your rotator cuff and of course your core is working. so a deadlift is an awesome full body exercise to use when training for a triathlon. Especially because most triathletes are very quad dominant.

I naturally am pretty strong and have been lifting for a lot longer than I have been doing triathlons. One of the trainers who works for me is a powerlifter and he said I was doing enough weight that if I worked on it, I would be competitive at a powerlifting competition. I tend to be competitive and once I heard that there was a powerlifting competition in the area I decided I would continue working on increasing my deadlift while I was training for a triathlon. So, that’s what I did.

When I showed up at the powerlifting competition I had no idea what to expect but I had a great time and ended up winning and setting an American record with a deadlift of 297 lbs. I pride myself on being able to set a goal and accomplish it rather than be a single sport athlete. I enjoy competing and bringing out the best in myself whether that be through powerlifting, triathlon, 5K’s or figure competitions. This is also what I love to do with the clients I work with. I always like to challenge myself. Currently I have my sights set on the Triathlon World Championships in June and I will continue to have some form of deadlift in my program but I won’t be pushing it to the levels I did at the powerlifting competition. Most triathletes don’t spend enough time getting stronger. I probably spend too much time because it comes easier to me.

Question: You mentioned deadlifts, which is considered by many to be THE exercise of exercises. How would you recommend triathletes incorporate deadlifts into their training program? High reps? Low reps?

Cosgrove: Most triathletes have endurance but need strength so I would say error on the side of lower reps. It is hard to give a general recommendation but I would definitely say when a triathlete is in the weight room their goal is strength without building a lot of bulk. Hypertrophy happens in the 8-to-12 rep range so I would say they should stay under this in the 4-to-6 rep range to increase their strength without increasing their size.

Question: How big a role does nutrition play in your training?

Cosgrove: I think nutrition is a huge part of anyone’s training. Get the basics down first which includes eating every few hours, only eating fruits, veggies, protein and whole grains and drinking enough water. Once you are eating healthy every day, then we can talk about performance nutrition such as using a recovery shake which I would say is the most important part of performance nutrition. Having a shake during and post workout will improve your recovery and enable you to train harder next time. Everybody is different when it comes to nutrition so this is something you have to practice. I have a saying: “Nothing New on Race Day!” You should not try out a new drink or a new supplement on race day. Practice. Practice. Practice. Especially for half Ironman and Ironman distances, your nutrition can make or break your race.

Stay tuned for part II tomorrow…

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Tomorrow we get to meet a remarkable woman. One who embodies what I consider to be the true multisport lifestyle: endurance, power, and a great set of abs.

Watch the video above as Rachel Cosgrove sets a new California and U.S.A. Powerlifting record in her division in the women’s deadlift. (Note: the video is a bit distorted for some reason.)

Dig this…she’s also competing in the World Triathlon Championships in two weeks.

Starting Tuesday, I’ll share a two-part interview (read Part I and Part II) with Rachel to learn her secrets for power and endurance and on Friday, I’ll review her new book on triathlon training. Should be an educational week ahead folks, so stay tuned!

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So, where did I come up with the name “Multisport Mutant?”

I didn’t.

That apropos name was given to Ilg from the editors at Outside magazine. The June issue ran a piece on aging fitness studs and included a short piece on Ilg, otherwise known as the Multisport Mutant. Click here to read the article “Aged to Perfection.”

Steve was also bestowed another honor by Outside in their 30th anniversary edition which is on news stands now. His cover shot from the 1992 edition earned him the top vote for the magazine’s worst cover in their three-decade history. Although this photo won’t let you read the interview they did with him about this honor, it’s worth picking up a copy. Gotta love that mullet.

Ilg refers to his philosophy of coaching and training as Wholistic Fitness. From my 14-year experience with Steve and his coaching, I’ve found his counsel to be a great foundation system. By foundation, I mean it can be used as springboard to other training philosophies, or it can be used as your only training system, or you can use it like I have, as the backbone of my Hak System.

After all, there’s more to training than just running, cycling and swimming, right? When I first hooked up with Steve in 1993, he seemed like the perfect coach. We had similar interests in many outdoor pursuits and I was always interested in studying a bit more of the Eastern philosophies from my exposure in the martial arts. The challenge for me was: How to put it all together in one training program?

Many new triathletes find the same challenge of trying to integrate everything that triathlon requires…which is probably why more don’t strength train. It’s not in most of the books or training protocols.

The key, of course, is to find balance. That’s why I look at Steve’s Wholistic Fitness as more of lifestyle training than fitness training.

To see what I mean, watch the seven-minute video that introduces Steve’s training philosophies as well as learn a bit more about the dude who put the multi in multisport.

Find your edge and dance upon it.

hak

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Elizabeth Fedofsky writes one of my favorite triathlon blogs on the Net. She’s witty, sharp, and one hell of an entertaining writer. In fact, readers of the Outdoor Journey picked her blog as the best tri blog of 2006. Cut through the humor and you’ll quickly see that she moves faster than a dog with turpentine on his ass. Elizabeth is a five-time age group national long course champion, duathlon world championship medalist, and All American triathlete. In fact, she just earned a slot for the big game in Kona this fall. I thought a conversation with Elizabeth might help us all gain a bit more insight into the running aspect of triathlon.

1) Question: Tell us a bit about your running background…

Fedofsky: I walked on to the track team during my sophomore year in high school. Honestly, I was in it for the jacket and figured you didn’t need much talent, skill, or equipment to participate in track.

The next year, I decided to try cross country. I loved it! Not so much competing, but the camaraderie, testing my limits, and working towards goals. I ended up participating in track and cross country for the last two years of high school. I wasn’t very fast. The other girls on my team were state champions running 5-minute miles. My best was 5:56. It’s nice to know that now I can run much faster than than proving that things do get better with age.

In college I didn’t participate in any organized sports. I was a rec center junkie. I was the girl in the gym on a Friday night at 11 p.m. climbing the StairMaster and reading books on the bike. I had my 90-minute cardio routine that I did every day. How I never got injured or burnt out is a mystery.

After college, I continued working out. The night before Thanksgiving in 1998 I decided would run a 5K the next morning. To get ready, I ran 7 miles on my gym’s indoor track…the night before. I ended up running a 21:30 5K and thought to myself, “Huh, I kind of like this.”

From there, I made it a goal to do a triathlon the next year.

So, my running background is from high school cross country and distance track. My track events were the 800, the mile, and 2-mile. Two miles on the track is not fun! I think the best I ever ran was 12:56. The other girls on my team were cracking 11 minutes!

I’m glad I wasn’t very fast or competitive in high school. I think I would have ended up injured or burnt out. I walked away from all that running healthy, but more importantly, with a love for running, friendships, and working hard toward a goal.

2) Question: I assume then that it was running that lead you to triathlon? Did you have much experience with swimming or cycling when you made that switch?

Fedofsky: It was running that led me to triathlon. Actually, it was the fact that the town I lived in hosted a women’s-only triathlon in June. I thought it sounded like a fun goal to try. So in March of that year, I inquired at my gym about getting a personal trainer to help me reach that goal. They directed me to Sue Welker. As far as triathlon goes in northeastern Illinois, Sue Welker was the woman that got it all going. She gave me a plan to follow.

With that said, she taught me how to swim “for real.” As a kid, I had a few summers of swimming lessons, so I could swim a few laps, but not for very long. I remember the first time she watched me swim she said “I like that you take your time and swim slow.” So, honestly, not much has changed!

I also had no background in cycling other than I knew how to ride a bike. I had a mountain bike that I borrowed from a boyfriend at the time and I used to do hill repeats on that thing. These days I go back to that hill and think to myself “what hill?”

About two weeks before the women’s tri in June 1999, I realized I had forgotten to sign up for the race! All that training and hard work…and now the race was full. Thankfully, Sue knew someone not using their slot (illegal now!) so I competed as that person. That was the first, last and only time I did that.

As for the race, it was so much fun! I think it took me 1:27 to do the sprint distance. I remember my top concern was “how will I hold my hair back after the swim?” Spoken like a true 24-year-old girl.

Anyway, I still remember the first time I swam 16 laps continuously in the pool (knowing the sprint tri was about 800 yards). It was one week before the race and I thought to myself “I can do this.”

3) Question: From your experience, just how important is the run when it comes to a short course triathlon?

Fedofsky: This is a great question. As a runner, I look at the run as the best part of the race. Hands down. But not the most important. In fact, even the best runners can have a bad run because of this one thing: the bike.

A lot of triathletes put so much time into training for the run and to me that doesn’t make much sense. First of all, it’s risky in terms of injury and wear and tear on your body. Secondly, it doesn’t mean a thing if you can’t ride your bike. What I mean is that unless you have taken the time to learn how to cycle efficiently, you will not put together a good run in a race. It’s more than just being a strong cyclist and a fast runner. It’s about getting the most power out of your bike while pedaling efficiently. Efficient cycling leads to fast running in a race. Often, the better you get at cycling the faster you’ll run.

Honestly, I don’t run any faster this year than I did two years ago. It’s that I’ve gotten faster, better on the bike, and that has paid off for the run.

4) Question: How would you suggest someone new to the sport start training for the run of their first sprint triathlon? Just cross their Nikes and head out the front door to see if they can knock off a 5K?

Fedofsky: Assuming this person can already run 30 minutes straight, here’s what I would suggest: I would spend 1-2 days a week just running with the focus on proper running form (turnover, arm carry, trunk lean/posture, stride length). A brief meeting with a good runner/coach can often give you the key techniques of good form to incorporate into your run.

Another day I would do a run with some speed work. Not repeats on the track. Rather, the type of speedwork where you push for one minute, back off one minute, etc. Do a few sets of those.

I would also do at least one run off the bike (brick). This need not be a long run. Just 15-20 minutes at most. This can be done two ways: push the first mile off the bike then settle into a pace; or gather yourself for a mile and then finish fast.

I would also spend time working on cycling efficiency, getting properly fit on a bike, keeping cadence at 90-100 rpms, and addressing and leg strength
imbalances.

5) Question: What if our new athlete can’t run for 30 minutes straight yet? Should they start in small increments like running for five minutes? Then seven? Then 10? Or should they try the run-walk method of jogging for one minute, walking for four, etc.?

Fedofsky: I always say run a minute, walk a minute. When you can do that for 20 minutes, then progress to run two minutes, walk one minute. When they can run 30 minutes straight, that’s when the shift becomes more “intermediate” running with a “lite” version of speedwork, overdistance, etc.

6) Question: What advice would you give to a short course triathlete who wants to drop their run time? Let’s say they’ve been competing for at least two seasons, but just can’t get their running act together..ahem, like me. They’re running 10-minute miles or slower and can’t seem to crack that magical barrier. Should they focus on more endurance or more speed work? Or does that matter at what point they are in their racing schedule for the season?

Fedofsky: If you’ve reached a plateau with your running my suggestion is this: Mix it up.

In other words, mix up your routes, vary your terrain. Variety is the key to running better. Treadmill runs, trail runs, hilly courses, tracks, concrete and so forth. All of these will add u to faster running.

As for key workouts, be sure to include at least one day a week of ‘harder’ work. That might be a short track workout, a fartlek run, or hills.

Also, be sure to run your easy runs easy. A lot of people don’t reap the benefits of the other runs they do because they don’t allow their recovery runs to help them recover.

In my opinion, you should do one day of harder running all year round. Now, I’m not suggesting track workouts in the winter, but pick-ups, fartlek, strides…anything to get the legs moving faster.

7) Question: Let’s talk for a minute about strategy on the run. For a sprint, you have to cover 5K. Should you go out full blast from the beginning or coast the first half and then turn on the afterburners at the turnaround? Should your strategy change when going from sprint to Olympic distance?

Fedofsky: For a sprint, my strategy would be to gather yourself for the first 5 minutes then descend. You should finish all out in something that short.

As for Olympic, I would push the first three miles at a comfortable pace; building throughout. But once you hit that turnaround it’s time to let it go. You should be completely spent by the end, pushing the last 400 meters like you are on a track.

8) Question: Can you tell us about how this strategy worked for you in a recent race?

Fedofsky: I was running off the bike at Memphis in May (click to read her race report). It’s a time trial start so I had no idea what my position was. I ran the first three miles at what I thought was a hard pace, then I hit the turaround (out and back course) and realized a trail of women were right behind me. I picked up the pace and negative split that run, pushing the pace right up to threshold and holding it there. The last leg of that - across the grass - into the finish line felt more like the end of 400 repeats on the track rather than a race.

8-1/2) Question: I understand you recently started to take triathletes under your wing for training. How can someone contact you if they are interested in hiring you as their coach?

Fedofsky: I’m interested in working with athletes who are interested in making a commitment to themselves and their goals. Anyone can benefit from a coach - from beginners to elites. Athletes can contact me at ef1278@yahoo.com.

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First, allow me to get this out of the way: I love British Columbia.

I’m here on a business trip, although it’s hard for me to consider it business when I’m surrounded by such natural beauty and friendly people.  Although I have to admit it was strange to see that all of the men’s urinals in the Vancouver airport seem to be designed for midgets.

And now, for something completely different…

At dinner tonight, I had the pleasure of listening to a presentation by a cardiologist from the Cleveland Clinic, ranked by U.S. News & World Report as America’s #1 heart center for 13 straight years.  The good doctor discussed the difference between our chronological age (determined by our birth certificate) and our physiological age (determined by our physical characteristics). While we age at different rates, due to genetics and lifestyle (i.e., sitting on our fat ass vs. getting off our fat ass and exercising), we have the capacity to live to quite a ripe old age. Research has shown that cell doubling is a good indicator of lifespan. Based on that information, scientists believe that humans have the capacity to live to 130.

His point is that people are not really dying from old age. We are dying from disease. 

That disease comes from a mix of genetics (30 percent), our environment (5 percent), lack of medical access (10 percent) and some other minor factors. The biggest contributor (4o percent) is our lifestyle choices, with the big three being smoking, sitting on our asses, and obesity.  

He recommended that everyone go to RealAge.com and determine their physiological age. It takes about 10 minutes to fill out the survey. Chronologically, I’m 40.1 years old. Physiologically, I’m 31.4. 

According to the cardiologist, below are some things I can do, that I’m not currently doing, that would add years to my lifespan:

• Take a multivitamin. While I didn’t get a chance to scrabble down his specific recommendation, taking a good multivitamin will add 6 years to my life.
• Floss my teeth every day. I admit it. I’m lousy at remembering to do this and need to make it part of my brushing routine. If I do,  flossing will add 6.4 years to my life. I kid you not. Turns out that even a mild case of gingivitis  makes the blood platelets sticky, which increases coronary artery disease. Who would have known?
• Walk for 20 minutes, two times per week. I don’t count this because I’m a triathlete dude and it’s a given that I will exercise more than this in a typical week. I list it here because this minimal amount of exercise will add five years to your life.

While anyone reading this knows that exercise will improve your lifespan, and more important, your quality of life, who would have thought that the simple act of flossing your teeth would have an even greater impact than walking for 40 minutes a week? Flossing takes what…one minute per day? Doing that two times a day will give you two minutes a day, or 14 minutes per week.

The biggest lifespan bang for your buck is flossing.

I’ve read where Ironman champ Mark Allen claims that a low grade gum infection (like gingivitis) can screw up people’s heart rate. I was suspicious of that logic until the cardiologist brought it up tonight and explained why flossing your teeth is such a good idea. Not just for the teeth. But for the whole body.

Floss your teeth people!

Find your edge and dance upon it.

hak

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1) Q: What led you to start bicycle commuting?

Michalak: I was an overweight pig. I weighed 220 pounds at 5′9″ and my blood pressure was too high. I now weigh 158 pounds. At the time, I felt like a scum. You might have seen me in the movie “Austin Powers: The Spy Who Shagged Me.” You know, Fat Bastard? Also, I wanted a change in my life. The price of gas was high and I was into biking as a kid. I used to ride more than 15 km to high school and later the university.Finally, I wanted to be an example to my kids of what things should be like. So I started bicycle commuting in the fall of 2002.

2) Q: What’s the biggest challenge you’ve faced so far as a bicycle commuter? Time? Fighting traffic? Weather?

Michalak: The biggest challenge for me in the lower mainland of Vancouver has been the traffic. I once got hit at 80km/hr by a driver. The police officer said I should be dead right now. It was a hit and run. They eventually caught the bastard. But that’s another story….Actually, fighting traffic volume is the least of my problems. In fact, time-wise, it takes me about 5-10 minutes longer to bike to work than it does to drive! That’s enough of an incentive for me!

What is difficult and irks me is the blatant disrespect for bikers by some people that have no courtesy for bike riders. The ones that just do not care and expect that you will cater to them, when in fact they have to earn their rights to the road while we bikers have the right of way. I have been cut off so many times or something. It seems like every day that I experience that “something.” Whether it’s being cut off, pushed to the side, squeezed…..lethal lefties are the worst. The ones that think they can make the turn before you get there. Oh, and then there are the cell phone talkers. I could write a book about them!

I primarily commute with a fixie bike and it has taught me a lot on how to anticipate the actions of drivers. It makes me more cognizant of the road and my surroundings. For me, it ends up being a challenge, day in and day out. I get a great workout whether I go slow or fast and it lets me leave my problems at the office. Ten minutes into the ride, the endorphines kick in and all worries are forgotten.

Weather is definitely a problem in the winter here in Vancouver with the rains. Day-in-day-out rain. I think I’ve become pretty good at riding in the rain after all of these years. The gear and little “tricks” are what it takes.

On snow days, which we get say two-three times a year, I ride for a bit, take the bus, then ride the remaining way. Where there is a will there is a way.

Let me add, it can be a lot of work. Waking up earlier, slugging through the weather, the darkness of spring, fall and winter, lights on the bike, the batteries, the gear, the clothes drying, the washing of wet clothes each night, the replacement of gear due to wear of existing stuff, the prep in the eve before the next day, the tubes of flat tires, the bike repair and never-ending maintenance.

But you know what? The overall benefit of fitness and the joy of being outdoors and making a difference outweighs all these things for me. It just becomes a way of life, just like driving to work.

Despite all the problems and the days I have been sick, I do not remember a day where time to ride home, rain, snow or sun that I have not looked forward to get on that bike and ride.

When I take days off from riding, like during a taper before a race, is hell! I have to endure the traffic again in the vehicle. I have gotten to hate driving and will do all I can in my power to not drive. I get my wife to drive everywhere and even bum rides from colleagues at work for meetings and field visits. It’s quite funny to me, but I make my kids ride everywhere with me for grocery shopping, etc. They sometimes like it, and sometimes not. Mostly not. They have stopped asking, are we driving?

Like anything else in life bicycle commuting becomes a norm, like brushing your teeth. At the start it is hard to get used to, because it is a change from the norm. Then, like everything else in life, you get hooked. One of the things that keeps me doing it is, apart from the training, is knowing that in a small way I am making a difference and am putting my actions where my mouth is in regard to this global warming situation. You inspire people as well; especially co-workers.

3) Q: So how would you recommend a newbie get started with commuting? What kind of gear do they need? Road bike? Mountain bike? Specialty commuter bike? Pack clothes at work? etc.

Michalak: To start from scratch you need a bike and start by riding one time per week, say every

Friday so that you have the weekend to recover if you get tired. Continue building from Friday back, Thursday, Wednesday, etc. You can even or stagger the days if you feel your schedule allows. Remember, the first two-to-three weeks are very hard because you are not used to the riding and the routine. Like anything else you have to stay at it for it to become “the norm”. I have found that planning is the key element to continuing as a bicycle commuter.If you want to become serious I would recommend the following:

a) Get a bike. It doesn’t matter what kind, but make sure it works. Also, get properly fit for it. Even if you do not plan to ride in the rain get some fenders just in case you are ever caught in the rain. You will be glad you did. There is nothing worse than riding in the rain and getting your face, butt and back all wet from spray…especially when it’s cold outside.

b) Get good rain gear. Neoprene booties are not necessary when starting out, but if you plan on riding in the rain a pair of neoprene booties to put over the shoes is a must. A good way to keep the feet dry (and warm in the rain) is to place shopping bags over the shoes then put the neoprene booties over the bags. Then, tuck your pants over the booties so the rain/spray trickles off the pants and onto the booties. This method keeps my feet 100 percent dry in rains. In addition, I find that waterproof leggings are handy because you can slip them off and on easy if it gets hot. Also, consider adding gloves, helmet jacket, rain jacket and pants, as well as a rain cover for panniers and/or your backpack.

c) Decide on panniers or a backpack. Although they are not a must-have in the beginning, you will need to figure out what works best for you to carry any gear: panniers or a backpack. Again, get a plastic rain cover for whatever you choose. You will be happy you did so if you get unexpectedly caught in the rain.

d) Make a practice run before starting. To start out, make a dry run of the commute to work so that you will know how long it takes to get from home to work and so you can anticipate any problems with your route. At work, find a place to park the bike and where to put the things you will need to keep for changing into as well as the gear to dry should it get wet.

e) Plan a route that is safe and well-known route. Use this route religiously so you learn all the little quirks and quarks about it and so you feel safe. Over time, you will be very familiar with the area and able to anticipate the actions of drivers in certain locations. It’s also helpful to see if there is a back-up option of catching a bus anywhere along your route in case you run into mechanical problems one day. Carrying a cell phone to call for the significant other can come in very handy. Trust me on that one!

f) Add lights and reflective materials to you and your bike. If you will be commuting in the darkness/dusk (morning or evening), buy lights and reflective material so that you are seen by drivers, and for that matter reflective stuff on all things is mandatory for safety! The more you can be seen, the better.

g) Pack an emergency kit. Once you decide to make bicycle commuting a regular thing, always make a point of carrying spare parts for your bike. At a minimum, I always carry two spare tubes, tire wrenches and a pump with me. A multi-tool is also very useful. It is critical that you know how to change a tire on the road. Also, learn how to regularly clean the bike and some basics for maintenance as you progress into bicycle commuting.

h) Stock your office. Carry new clothes and food to the office each week, if needed, and make this regularly part of your schedule. Remember…for things to run smoothly, plan and plan some more. Keep a box of clothes, shoes you wear etc., that you need in the office in a closet or in the office somewhere. Make a day just for that if you have to or even drive one day per week until you devise a system that works for you. If you have to wear a suit at work, keep one at the office and bring clean shirts in your backpack or pannier.

i) Learn mobile hygiene skills. If you do not have access to a shower, just a bottle of baby wipes is good to clean up with each day. After you get to work, wait 10-15 minutes before you wipe down so the sweat is finished bleeding from the body. Another option is to mix rubbing alcohol with water in a bottle and use that to wipe down your body. And, don’t forget the deodorant! If you can, keep a face cloth and towel in the washroom. I’ve used utility sinks, showers, or even the washroom to clean up.

Michalak’s luxurious workplace shower facility.

j) Set a schedule and stick to it. Set a time each day in the morning that you will commute and make it a habit come high hell or high water. Lay out your things the night before with food and things you will need for the day. A habit is what you want it to become. If you make it a habit, it’s easy to stick with. Planning is the key to staying with it and avoiding problems!

k) Plan for the future. Keep a list of things you want/need to get and use the money you save in gas at first to get those things. You’ll be able to refine that list you as time goes on.

4) Q. What’s the attraction of a fixed-gear bicycle for commuters?

Michalak:A fixie is a fixed-gear bicycle or fixed wheel bicycle. It is a term used for any bicycle without a freewheel and has only one gear ratio. The sprocket is attached to the hub (back hub) without a freewheel mechanism, secured by a reverse-thread lockring. Because there is no freewheel mechanism, fixed gear bicycles cannot coast. Whenever the rear wheel is turning, the pedals turn in the same direction. By resisting the forward motion of the pedals, one is able to slow the bike to a stop, without the aid of a brake. They can also be ridden in reverse. Most fixed gear bicycles only have one gear ratio. Some fixed gear bicycles have a sprocket on each side of the hub, commonly referred to as a flipflop hub (mine is like that), giving the choice of using two different gear ratios. To change gears, I have to stop, remove, turn around and refit the rear wheel. If the same chain is used in both positions the difference between these two gears is be small (17-tooth one side 15 the other).

Fixies work the legs differently and make you use the hamstrings and hips more. The back hips can hurt more as can the knees when you start using one till the body gets used to it. It uses some extra muscle groups. Climbing, like eight percent hills, is interesting because you get to pull up on the pedal stroke which works the hamstring muscles more and uses the hips in the downstroke more. It definitely helps in the long run for developing the muscle groups.

5) Q: How easy are fixies to maintain?

Michalak: Another big plus is a fixie’s low maintenance. Since weather takes a big toll on bikes (i.e., rain and snow, etc.) the simplicity of a fixie (no gears and closed bearings) allows for very low maintenance and expenditure on parts. This is one of the biggest features for me since I ride in the rain a lot, more than seven months of the year.My fixie bearings are sealed on the rear wheel, the wheel that gets the most abuse, and because the chain is larger and stronger, it lasts two to three times longer than a regular/gear bike chain. The fixie has no cables, except for the front brake. On a geared bike there are four cables and over time (six months or so), they get filled with water altering shifting and braking quality which requires replacement or refurbishing/cleaning. That is a headache time-wise and financially.

Also critical on my fixie is the sealed bottom bracket that, because it’s sealed, can take multiple years of rain and pounding. On the geared bike I used to replace jockey wheels of the derailleur, chains and rear hubs at least one to two times a year because of rain riding. One of the biggest attractions of a fixie for me is the low maintenance.

6) Q: In what ways has commuting by bike affected your triathlon training?

Michalak: It’s been very positive and also negative. Bottom line: It depends on how I ride.

Positives:

1. Allowed for an extra 250km/week (155mi/wk) on the bike!
2. Given me alot of time on the bike to gain fitness and build on it
3. Allowed me to structure my bike days with intervals (up hills etc.)
4. Practice diet as to what gives me energy for bricks and what doesn’t
5. Lose weight faster
6. Tolerate fatigue and riding under fatigue
7. Made me stronger
8. Develop better bike handling skills
9. Ability to establish a very solid base
10. Learn about attacks on hills and how best to approach repeats
11. Allowed me to practice and become very good at bricks, practice transition bike-to-run very effectively and quickly
12. Have become stronger on the bike. Altering routes allows you to practice different things
13. Become stronger on hills
14. Built endurance quickly
15. On some days I swim first, then ride to work. So, it has allowed me to practice that as well
16. Practice cadence and become more efficient
17. Use of fixie vs tri bike improves leg strength through frequency of use

Probably can think of a bunch more but mostly, bicycle commuting allows me to pretty much eat what ever I want!

7) Q: Are there any negatives?

Michalak: Not many, but there are a couple drawbacks:

1. Harder to rest
2. Learned that I can burn out very fast doing this unless I control myself during commutes (but this can be a good thing too!)
3. Need to eat more

8) Q: Is it difficult to ride a fixie if you’re used to a regular road bike?

Michalak: Learning to start can be a problem, and clipping in as the pedal turns is very hard and a new experience to regular bike. You have to clip in with one foot and then as it turns round clip in the other to get going.

To and from work has certainly been interesting, in that learning to stop without “real” brakes has been an experience. I do have one in the front now for safety in traffic. With a fixed gear bike the legs are used much more for stopping by opposing the pedal cadence. Sometimes going down hills you start to bounce in the seat a bit as you try and slow down. The smoother the cadence you have at high rpm the less the bounce in the seat. Without the little brake on the back it would be very hard to stop fast at higher velocities. In fact stopping fast is not possible, that’s why care must be taken in traffic. Anticipation and caution with greater awareness is required. It’s a challenge.

Going down hills is interesting in that you can control the speed by once again opposing the cadence (slowing down) or
you can go with it and get the rpm real high! Bumps are the biggest problem; like railroad tracks! You cannot coast over them, and have to take them at full speed, which usually means that the butt gets slammed, as do the bike wheels, or you just have to slow to take the rough area (recommended). Standing during this period of overcoming bumps is highly recommended.

Since you cannot coast and it takes a while for the brain to realize this when you start. When starting to use it I was tempted to coast in a number of situations only to have the leg slammed forward into the next stroke. It is rather surprising. Standing at stop lights (track stands) are easier cause you have that control over the pedals front and back motion.

Cornering is easier cause the bottom bracket is higher from the ground and the pedal stroke can go deeper into the lean. A true track frame (velodrome-style bike) is smaller than a regular one which seems to give you a lot more control. It’s also very light. I weighed mine and it and it came to 14.5lbs.! It makes a difference when you sprint on it from the start. I like it better in some ways.

Finally, the speed and heart rate (HR) level is much easier to control on this bike cause you have the option to regulate speed better thus, controlling HR. Things overall are much more consistent on a fixed gear bike and the control over situations in traffic are better.

8.5) Q: Are you tempted to ride your tri bike to work instead of your fixie?

Michalak: I far prefer this type of bike to a regular one for city riding. Once one learns to control speed and to use the brake and legs for stopping it is much more interesting to ride. In many ways I prefer it to the regular road bike/tri bike. It does take longer to get to work and back home cause the speed is more constant and there is no coasting down hills, etc. It’s not a bike for everyone, but certainly adds something different to bike riding! My cadence has improved drastically since riding it.

Bottom line? It’s the purest way to ride.

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In my world, however, I’m up at 5 a.m., train and/or write articles, and then haul my butt to work from 8 a.m. until 5 p.m. Then I haul my butt across town to sit in a biology or chemistry class until 9 p.m. Once that’s over, I get home at 9:30 p.m. and if I’m lucky, get a chance to unwind a bit before hitting the rack. If I’m really lucky, the boss doesn’t take me to a last-minute lunch meeting and I can sneak in a training session on my lunch hour.

I’m sure I am not alone in my juggling act to find time to train for triathlons. This gets even more challenging when winter comes around and I’m training for four sports instead of three as I gear up for the Mt. Taylor Winter Quadrathlon. Let’s not even go into the fact that I live in Las Vegas which is not known for its great ski areas.

The point is, it’s tough to make the time to bike, run, or swim when you have a gazillion other commitments…or even balance the equation out a bit by adding in yoga, meditation and strength training. But what happens when you are injured? How in the hell do you make the time to heal when you feel you barely have enough time to train?

A nagging calf injury last season brought this subject to the forefront of my life. Since I can’t take ice baths at work, or soak in the jacuzzi, or more importantly, take power naps, I had to resort to some creative recovery techniques for those of us age groupers who have to work for a living.

The Working Stiff’s Office Recovery Guide

• Stock a Fuel Drawer. If you train at lunch, have your recovery drink and/or post-workout nutrition ready to go. In my desk, I have a drawer dedicated to nutrition so I can have quick access to my stash of goodies. What’s in my drawer today?
  • 3 ZonePerfect Chocolate Mint bars
  • 1 tube of NUUN Hydration Tablets (Kona Cola flavor)
  • 2 packets of Sunrider’s Vita-Shake
  • 3 packets of Sunrider’s Fortune Delight (anti-oxidant tea)
  • 1 sample packet of Starbucks’ Berryblossom White tea
  • 1 bottle of Sunrider’s Sunnydew (contains stevia as a sweetener and antioxidant boost for the teas)
  • 1 Trader Joe’s dark chocolate, raisins & pecan bar (not healthy, but I’m counting the raisins as fruit, the nuts as a source of healthy fat and the dark chocolate as an antioxidant!)
  • 2 cans of tuna
  • 1 tub of Biotest’s Surge Recovery powder
• Keep an ACE wrap (elastic bandage) and an ice pack handy. When my calf was torn, the ART practitioner had me ice it 4-5 times per day for 20 minutes at a time. I would hike up my pant leg, wrap the ice pack on my calf, and then roll the pant leg down. The ice pack was hidden and no one was the wiser that I was in “full recovery mode.”
• Learn the art of the sneaky massage. Since I also work behind a desk, I was able to give myself a quick massage without drawing unnecessary attention. That was critical to helping the recovery process speed along.
• Use the secret power of the bathroom. One of the great recovery tips after a hard run or bike is to lay on the floor and prop your feet up on the wall. Unless you want to get fired, this is probably not a great thing to do in the office. However, if you have a clean single-stall bathroom, go in and lock the door. Prop your feet up on the wall and relax for five minutes. Hey, Bob down the hall takes his magazine collection in there for 20 minutes every day. You can at least spend five minutes helping your legs recover!
• Keep protein nearby. Always, always, have a source of protein that you can lay your hands on. If you’re nursing an injury, those cells need amino acids to repair themselves. You can give it to them with extra protein or an amino acid supplement.
• Swap some focused breathing for a nap. While it would be nice to turn your cheap office chair into a La-Z-Boy recliner, you’re a working stiff and will have to make do. Head to the bathroom again and take a seat on the porcelain throne. Close your eyes and focus your attention on your breath. Deep inhale through the nose, long exhale out the mouth. Do this for a minute. Next, keeping your attention on your breath and your posture (i.e., don’t slouch), breath in through your nose and out through nose. Nice and gentle. Count each inhale as 1, and work your way up to 10, and then back down to 1. Just keep your focus on your breath and all of that mental garbage will start to dissipate. Five minutes of this is equal to a five-minute power nap.
• Stretch your bod. Take your favorite stretch and go do it. The more times you can get this in during the day, the better. You may have to run off to the bathroom again if you need privacy. Since my area of focus is my calves, I will often do a soleus stretch once or twice a day to keep everything nice and limber.

If you have any other recovery tricks for the time-challenged, please share them in the comments section below.

Find your edge and dance upon it.

hak

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(Note: The contest is over. Click to see the top transition tips.)

The art of the triathlon transition is a mystery to many new triathletes. Other than the swim, it is perhaps the most intimidating part of a triathlon. It’s not something you can really practice for or prepare for in groups. If you’re like me, you just kind of fake-it-until-you-can-make-it by watching what others are doing on race day.

I’ve learned a lot about transitions from the online triathlon community and it’s time to give back. I’ve gained so much knowledge from my tri brothers and sisters that I want to pay my community tax in the form of an online library for the best transition tips. To entice you to participate, the generous folks at nuun are offering a fantastic prize to the winners of our Top Transition Tip competition. Simply submit your favorite T1 (swim to bike) and/or T2 (bike to run) transition tip and you’ll have a chance at winning a year’s supply of nuun.

Details are on the entry page.

The contest starts now and will end at midnight, Wednesday, July 25, 2007. That’s one week from today for those of you without a calendar.

Who will decide the best T1 and T2 transition tip? Why, our panel of celebrity triathlete judges:

Elizabeth Fedofsky

Elizabeth Fedofsky is a competitive triathlete and duathlete in the Chicagoland area. She has completed everything from sprint distance through Ironman. Elizabeth is a five-time age group national long course champion, duathlon world championship medalist, and All American triathlete. She lives in Lisle with her husband, also an athlete. You can follow Elizabeth’s adventures at http://elizabethfedofsky.blogspot.com

Paul Lieto

Paul Lieto is the editor and founder of Trifuel, a training and gear-focused web site for triathletes. He did his first sprint race nine years ago and his first Ironman last year. Paul lives in central Oregon with his dog Streatley and younger brother Matt. He’s an avid spectator and participator in all things endurance related. His latest project is endurable.us.

Curly Su

Susanna (Curly Su) has been participating in triathlons for the past three years. She started with a sprint triathlon, and then moved up to the Olympic and half IronMan-distance with the help of Team in Training. Her biggest accomplishment to date is the completion of IronMan France last summer. She is currently a Spinning Instructor at several New Jersey area gyms. On tap for this year are several marathons and triathlons ranging from the Olympic distance to a 101 mile race in Texas. She also just signed up for next year’s IronMan Coeur d’Alene. Outside of the endurance sporting realm, Susanna is pursuing her doctorate of musical arts in flute performance and enjoys being an active reader, photographer, and blogger. For more about Susanna, visit http://curlysu.blogspot.com.

Julie Vieselmeyer

Julie Vieselmeyer is a native of Coeur d’Alene, Idaho. With a view of Coeur d’Alene Lake from her bedroom window, the outdoors became her playground. Julie began as a high school cross country and track runner, and then began racing triathlons at the age of 15. In 1999, Julie relocated to pursue a B.A. in psychology/music at Seattle Pacific University. Between crew seasons at SPU, she fit in a short triathlon season during the summers. Sponsored by Elite Bicycles, Julie’s racing keeps her healthy and excited about life. She shares her passions through coaching the university prep track team and several master’s triathletes. Julie currently lives and trains in Seattle where she works for nuun active hydration.

Iron Wil

Also known as the posting Plato, the tri-life Lao Tzu, and the podcast princess of the famed Get Your Geek On! partnership with the Iron Kahuna, Iron Wil is enjoying her third season of triathlon training and racing. Her other epic endeavors include teaching the fine art of life and language to at-risk high school students, serving as ongoing Domestic Goddess of the Universe for her family just outside the Windy City, and chronicling her enduring journey through balancing it all for her much anticipated memoir, Forging Iron Wil , due out in the fall of 2008. For more about Iron Wil, visit her online at Throughth3wall.com.

What are you waiting for? Head over to the contest page and submit your entry!

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From time to time, we multisport cyclists will share the road, or join in a group ride, with these Spandex Cowboys (as Kahuna likes to call them). When I’m out on a solo training ride, it’s easy to tell a triathlete cyclist from a pure road cyclist. The triathlete will say “good morning” or pull up alongside to chat for a few seconds. You are invisible to a roadie. For some reason, roadies and triathletes have a long history of not playing well together. This should really not come as much of a surprise. In their ongoing efforts to shed weight, roadies have jettisoned their sense of humor which recent studies have shown to weigh about 20-25 grams.

Top 10 Ways to Interact with Roadies

1. Recognize you are inferior. Acknowledge that you, as a triathlete, have no bike handling skills and are not worthy to share the road with a “real” cyclist.
2. Revel in their single sport abilities. Don’t tell them that “Specialization is for insects.” While you may be tempted to utter that line from the sci-fi author Robert Heinlein when the triathlete barbs come out, try and show some restraint. Of course you can think it to yourself for the duration of the group ride.
3. Know a handful of Tour de France riders. This is like the secret handshake that allows you into the inner fray. For example, “Yeah, that Boonen sure pulled an amazing sprint the other day”…or “Did Vinokourov have some guts or what after that crash?” If you don’t know anyone, just mumble some Italian-sounding names and you’re good to go.
4. Sit on your top tube when you’re at a stop. This is the ultimate in coolness.
5. Recover after rides. After a two-hour group ride, don’t do a quick-change into your running shoes and knock off a 5K or 10K. Go join the gang for a recovery latte at Starbucks and talk about pro riders.
6. Accept that you are on your own. No self-respecting roadie will chat with you during a ride or stop to help you should you get a flat. You’re on your own weakling.
7. Learn to curl your lip. A sneer is the roadie way of saying hello. There is no “Lookin’ good!” or “Great job!” exchanged between roadies. The more you can curl your lip, the cooler you are.
8. Recognize your unworthiness. If you frequent a roadie-centric bike shop, be prepared to not have anyone be polite to you…unless you drop some serious coinage…like buying a full carbon bike and a couple sets of Zipp wheels.
9. Keep a straight face when you see a roadie’s T-Rex arms. All they need are a pair of legs and lungs and they’re good to go. Arms are just for keeping the bike moving in a straight line.
10. Refrain from telling them that this year’s Tour winner has a long history of kicking doper ass. Never, ever…not in a million years…tell them that Chuck Norris has taken up cycling and is entering the Tour this week. After delivering one roundhouse kick to flatten the Alps, he will win the 2007 Tour de France because he only has two speeds: Fast and Kill.

Find your edge and dance upon it.

hak

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With the big cycling event of the year getting ready to fire up in a couple of days, I thought I’d share my list of the top 10 online sources (plus one TV outlet) for coverage of the Tour.

Many multisport athletes include cycling as their activity and I believe there’s no better way to learn about technique, cadence, form and mental tenacity than hanging with the pros. Unfortunately, not many of us have that opportunity, so the next best option is to watch them on the tube and learn. With the temperature hitting 115 this week in Las Vegas, I’m all about improving my cycling technique through osmosis from the comfort of my couch.

What floored me the first time I watched the tour from a cyclists’ perspective? The friggin’ high cadence the tour riders maintained.

“Ohh…that’s what 90+ looks like. Dang…that’s fast. I must be doing something like…50.”

Without further adieu, here are my Top Ten Online Sources for Coverage of the 2007 Tour de France.

Television

• Versus: Live coverage of the Prologue starts Sunday, July 8 from 5:30-8:00 a.m ET

Online

1. VeloNews: Perhaps the most comprehensive coverage of anyone out there. Also chock full of good background material.
2. ESPN: Looks like some heavy duty coverage here as well as a prominent calendar on the home page to show you when the various stages will be played out.
3. Bicycling.com: Provides good background reading on the tour, plus some videos to keep you entertained.
4. Roadcycling.com: A one-pager preview of what riders, and you, can expect in this year’s tour.
5. Active.com: Martin Dugard gives us a “tour of the tour” and is scheduled to provide daily coverage of the race.
6. CyclingNews.com: Very text-heavy coverage of the race and its history.
7. BBC: Just to give us Yanks a different perspective on the sport.
8. The Official Tour de France site: Good if you can read French. Otherwise, just oggle at the photos and cool bikes.
9. Daily Peloton: Not much in-depth coverage so far, but it appears to be somewhat timely. Somewhat.
10. The Paceline: Lots of glitz and glamour here. We’ll see how the coverage holds up.

Find your edge and dance upon it,

hak

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