Subscribe by Email  |  Subscribe Subscribe
Because when you're out on the course, all that's there is your internal monolog

Poor gear combination + carelessness = disaster.  Ouch.

Trek issues massive quick-release skewer recall – BikeRadar.

I really like the balanced view in this article.  Personally, I tend to tailor my nutrition to my workouts.  Distance rides and runs at lower intensity will typically get fueled with a lower carb ratio than the days when I’m doing hard swim, bike or run intervals.

The cornerstone of nutrition is the fundamental principle that nutrition is intensely personal: genetics, availability, familiarity, digestive challenges all necessarily must play a part in your personal nutrition plan both when racing and not. :)

Food Fight: High Carb or High Fat Diet For Endurance Athletes | TrainingPeaks.

Wahoo News

My Wahoo Kickr trainer recently crapped out, so it seemed like a good time to do a catchup on Wahoo Fitness.

Lets start with …

My Kickr

So it was fine last Thursday for my MAP ride, but when I went to do my long ride on Saturday it wouldn’t put any useful resistance into the workout, then the power reading would drop to zero and the resistance would climb in excess of 800w.  Seems I need a new “top cap”, but Wahoo was quick at diagnosing the problem and shipping the part.  Great customer support!

Turn-Based Navigation

Wahoo has partnered with RideWithGPS to enable turn-by-turn navigation on the RFLKT and RFLKT+ computers.

Turn by Turn Direction Screen

Users can plan a ride out in advance or find one online using the Ride with GPS route planner getting where they need to be safely and efficiently. Metrics from the ride like speed, distance, duration and elevation gain (RFLKT+ only) are displayed on the computer as well.

This is pretty cool, though I haven’t tried it myself (I have well known training routes that I follow so don’t tend to use nav much).  Still I think it’s a pretty smart use of a remote display for a smart phone.

And Finally…

Wahoo Sponsors Sarah True (Groff)

2012 Olympian, silver medalist in the 2014 International Triathlon Union (ITU) World Championships and a strong hopeful for the 2016 Rio Olympic Games. During the 2015/16 season, True will train on the KICKR power trainer (also used by Team Sky), TICKR X Workout Tracker, RFLKT+ Computer, the Balance Scale, and other Wahoo Fitness products. The data generated by Wahoo products provides True and her coach the metrics needed to stay on track throughout the season. True will focus primarily on the ITU World Triathlon Series and started her season on March 6th in Abu Dhabi, the first race on the ITU World Series calendar, where she finished 9th overall. Five American women finished in the top 10 in that race. True continued her season March 28th and 29th at the ITU World Triathlon in Auckland, New Zealand with an 8th place standing.


This is a great article on OW swimming from Jodie Swallow

From the Shallows of the Pool to the Open Water ‹

Sure is quiet around here..

.. but that’s about to change. I’ve been training and pondering, but not writing..

Have some articles in the pipe and our Mont Tremblant training camp coming up soon.

Stay tuned… The dust is being blown off the keyboard ;)

Coeur d’Alene keeping IRONMAN through 2017 – Spokane, North Idaho News & Weather


Excellent news.  This race is on my bucket list… maybe I’d better aim for 2016 to be safe ;)

This came across my email this morning.  I love my Kickr.  Its great to see Wahoo continuing to get love from the pro peloton.

Team Sky Renews Wahoo Fitness as Official Indoor Trainer Supplier for the 2015 Season

Team Sky continues to train exclusively with Wahoo’s award winning KICKR Power Trainer

Atlanta, GA – December 16, 2014 – Wahoo Fitness, the leader in workout apps and smartphone connected fitness devices, is pleased to announce continuation as official supplier of cycling trainers to Team Sky, winners of the 2012 and 2013 Tour de France. Through this exclusive collaboration, Team Sky will be provided with KICKRs for use during the racing season, for pre-race warm up and post-race cool down, and each rider will be provided with an individual KICKR for “at home” training sessions. The KICKR provides the cutting edge technology and performance metrics that Team Sky relies on to monitor the condition of their athletes.

“We’re very pleased to have Wahoo on board for 2015,” said Carsten Jeppesen, Head of Technical Operations for Team Sky. “We feel the KICKR provides the best and most realistic feeling ride of any trainer on the market, and the customized power based workouts offer the perfect training sessions for our riders. The KICKR is a excellent piece of kit for us to use throughout the season, and before and after each race.”

“We are excited to continue our partnership with Team Sky,” said Chip Hawkins, CEO of Wahoo Fitness. “This collaboration further validates not only the KICKR but the entire Wahoo Fitness product line. Having athletes of this caliber on our products enables us access to valuable feedback as we continue to add additional features to our existing products and expand our entire product offering.”

Using Bluetooth 4.0 and ANT+ technology, the KICKR Power Trainer connects to a wide range of smartphones, tablets, and PCs, allowing full resistance control during your training session. While pedaling, users can increase or decrease resistance, structure interval workouts or even simulate real world bike courses all from their connected device. The KICKR’s built-in power meter delivers personalized power-based training. The wheel-off design and super flywheel have been engineered to produce an ultra-realistic road feel, equivalent to the inertia of an actual rider on the road. The KICKR retails for $1099.99 and is available in 10-speed and 11-speed (online only) configurations.

Coeur d’Alene considers canceling Ironman competition – Spokane, North Idaho News & Weather

It’d be a real shame if this race ceased to exist.  It’s definitely high on my bucket list (was actually considering it for 2015 but it didn’t fit my schedule).


A friend forwarded this article to me yesterday:

Pulmonary Edema and Triathlons | Triathlons Fitness Plans and Advice |

While it’s interesting, I don’t buy it.

Based on the logic that special forces cadets swimming 2.4km showed some fluid in their lungs the author is hypothesising that triathlon swim deaths are being caused by  pulmonary edema.

How then, does the author explain the competitive swimmers who log 8-10km daily 6-7 times per week.  Why aren’t they collapsing on the deck?

He cites tight wetsuits, chilly water, and several other potential causes; pretty much everything including “swimmers put their faces in the water”…

This has little to do with triathlon, other than that’s where we’re seeing these fatalities.

What I think is going on is this: many triathletes are poor swimmers, fear the swim, and don’t practice enough in the pool or in open-water race-like conditions.  They get out into the race environment, hopped up on caffeine, adrenalin, and sugar, wearing a wetsuit they aren’t familiar with, and haven’t practiced with.  The gun goes off and they sprint off the line like a bat out of hell.  Maybe they get kicked or punched or dragged on in the fray.  Maybe they suffer some panic.  Maybe they just forget to breathe because they’re hammering so hard (I’ve done this).   Now they’re in trouble, already freaked out, pulse high, CO2 high, panic sets in and it’s a tailspin from there.

I think this is, somewhat, avoidable: don’t let people enter a full-distance event until they’ve qualified by completing at least one 1/2 distance event.  WTC has also been experimenting with different approaches to the swim including waves and self-seeding.  All of their approaches are designed to have fewer swimmers congregated at any point in the swim so that safety personnel have a better chance of detecting and getting to a swimmer needing aide.

I don’t think this is a medical issue, it’s a training issue.

Love the Wing57!

I didn’t really have a lot of opportunity to pre-ride the RudyProject Wing57 before my fall A-race, the Barrelman 70.3 distance on Sept 21st.  I’m usually all about “nothing new on race day” but I knew the helmet fit, so I went for it, and I was not disappointed.

The weather on the day was supposed to be cold, windy and rainy.  The race was a point to point and so we had limited ability to stage options in T1/T2.  I’d toyed with blocking the air vent in the front of the helmet to deal with the cold, but I’m glad that I didn’t.  Coming out of the swim it was like running into a steambath.  The sun had broken through and the day was to be sunny, hot and windy instead of the forecast cold and rain.

A few things didn’t go great on the bike, but, for certain, the Wing57 worked beautifully!  The ventilation built into the helmet kept my noggin comfortable, even when a hornet flew into and immediately out of the helmet.  I rode with the magnetic-attached extra fin at the back of the helmet and found that when I was on the aerobars and my head was in a comfortable position, the fin just lightly touched my back for total aero advantage.


We always see a lot of Rudy Project at Kona.  This year I expect we’re going to see many of these atop the heads of the best and fastest in our sport.  I know I’m planning to watch the day’s broadcast and I’ll certainly be playing “spot the wing57″!

Well done RudyProject – super comfortable, light, cool and aero brain-bucket!  Love it!