Bike Week: Gear to Have

Julie: What kind of equipment do I need to be carrying on my bike?

Dan:
Your bike bag should include:

Spare tube- for road bike (700 x 23 ) - I use the presta valve that twist to open with a 60 mm stem for my tri bike (I have Reynolds strike wheels that have a deep wheel base) and 48mm stem for my road bike.

Image courtesy of: http://heartnsole.net/articles/bike-pictionary-bicycle-tubes-pg187.htm

Tire levers - These usually come in packs to two or three (really only need one). These will fit between the tires and the wheel. Slide the lever along the wheel while pulling away from the tire, this will release one side of the tire from the wheel which will allow you to access the tube.Image courtesy of: http://www.instructables.com/id/How-to-replace-a-flat-tire-on-a-road-bike/step3/Using-tire-levers-pry-tire-from-wheel/

CO2 Cartridge with valve-One the tube is inserted back into the tire and placed back on the wheel this is the fastest way to add pressure back to the tube. A 16G CO2 will inflate your tire to about 100-110 PSI and a 20G cartridge will inflate your tube to about 120-125 PSI. I ride either Verdestein or Schwalbe tires and since I inflate the verdestein to 130-240 PSI and the Schwalbe to 130 PSI. Most riders will inflate their tires to 120 PSI.

Skins- These are patches that will fit on the inside of the tire and can be used when you receive a small puncture in the tire.

I always carry an additional CO2 cartridge in case one blows before you can properly inflate your tire and I usually carry a second spare tube (when on a training ride) and if your tires are older (1000 plus miles) you may want to consider carrying a spare tire as well. On race day, I will not carry a bike bag on a shorter distance race, but a race that is an Olympic distance or longer I will carry one.

One thing I did not realize when I first started riding was you should inflate your tires each time you ride. You will lose some PSI on each ride and if not inflated every time you are not getting the maximum performance out of your tires and you will be working harder than others.

If you get a flat on your back tire, before loosening the skewer to take off the wheel, put the chain on the smallest ring in the back, it will make it easier to take the wheel off.

If you get a flat while training, take the time to find the puncture in the tube and match your tube to the tire and look for anything lodged in your tire on the inside and out. The worst thing that can happen is to replace the tube and have it punctured again due to not looking for the cause of the problem.

While on training rides, train with your phone in case anything happens and always ride with a friend or a ROAD ID.

Water Week: Getting Started in Open Water

Julie: Ok, I've been to the pool a couple times. What about open water swimming?

Dan: Make sure to do an open water swim at least one time before your race (especially if it is in the ocean). The wave starts can be intimidating and overwhelming if you are not used to the them. Learning to get in and out of the water is something that many people will not pay attention to, but should know how to do. When running out to an ocean swim from the beach, hop the small waves, until you are about knee-quad deep then dive under crashing waves. This will keep you from being knocked back from a wave and more efficient (you will swim much faster than you can run in the water with it that deep).

For novices, I would suggest walking or jogging into the water. Let the competitive athletes in your age group go. The worst thing for a newbie triathlete to do is to get caught up in what other athletes are doing. You need to race your own race, not someone else's. This will also allow you to have less people around you when you start and will decrease any anxiety you may have. ( I would suggest a different approach to a newbie triathlete that has a swimming background)

I know many triathletes that suffered through their first swim. The heart races, you begin to breathe heavy and you are not used to swimming in a crowded situation. You will have people bump, hit, climb, pull you at some point during the swim. Do not panic, let those athletes work their way around you.

When exiting the water or coming to the end of your swim, I always use the rule that I swim until my stroke hand can hit the bottom of the water (I have long arms being 6'6) so this will differ amongst athletes. I think the less time you have to run through the water the better, again you are going to be faster swimming than running. When you stand up I use the "high knee" method where you spring off one foot and bring the other leg up above your waist in a bent position and alternate.

Running in sand when you first get out of the water is also a sensation you might want to experience before your first race.

In open water you will also need to practice "sighting". I recommend every 7-10 strokes to pick your head out of the water to ensure you are traveling in a straight line. Nothing worse than adding a few hundred meters to the swim portion of the race. Or what I try and do is make sure I can always see someone to my left (I have a habit of only breathing to my left- niche I acquired when first swimming and feels comfortable). I still sight though in case the person to my left is offline, but tracking a competitor while breathing allows me to sight without lifting my head out of the water.

Julie: When should I wear a wetsuit? (per USAT)

http://www.usatriathlon.org/resources/multisport-zone/rules-education/swim-conduct-wetsuits

Dan: If you are afraid of the swim (and most are- don't let anyone fool you) and your goal is just to finish the race you can still wear a wetsuit even if the water temperature is above 78 degrees. The only stipulation is that you will not be able to claim an award should you post a top 3 or top 5 (depending on race) finish in your age group.

Also note that your body will heat up rapidly so you will want to ensure that you hydrate upon completing the swim.

SAFETY
1. Always swim with at least one other person in the open water, never swim alone.
2. Try and wear a bright colored swim cap or something visible from the shore so someone can spot you.
3. Do not swim out too deep. You will be fine swimming just past the breakers.
4. Before swimming, make sure and check to see if there is an undertow.
5. In an open water swim, I swim with my Road ID on (www.roadid.com) this bracelet or anklet is customized by you with all your pertinent contact information (age, emergency contacts, allergies, medical conditions, insurance carrier etc)