A Clean Bike is a Fast Bike!

Many triathletes and cyclist alike neglect their rides...they go weeks, even months without cleaning their ride. I see many of my athletes out riding dirty bikes. Here are a few basic cleaning tips to follow. The off-season or a cold winter day is a good time to clean up your ride. It will save you time and money, and can even make you faster on race day.

1. Check your brake pads - I recommend replacing them about 1x/season and more if you ride in wet weather or dirty conditions. After each ride it is very easy to remove the wheels and simply wipe the grime off the brake rim strips and brake pads. This can help you increase the longevity of your brake pads and increase brake responsiveness.
2. Drop your chain - Remove your chain from the chainring and spin your cranks slowly. If they spin easy and freely, then you are good to go, if not or if you hear grinding take it in to the shop for a bottom bracket overhaul. Again, if you simply wipe down your BB and clean your chain after each ride you can prolong your BB and decrease pedaling resistance.
3. Flip your bike - Turn your bike over and inspect the BB and down tube. Wipe all grit and grime from the area. Inspect it for rust or dents.
4. Don't use water - I never use water to clean my bikes. I prefer Simple Green. It is biodegradable and nontoxic. It does a GREAT job of cleaning and will easily remove dirty lube which can break down the components on your bike.
5. Feel up your rubber - OK...keep your mind out of the gutter! I 'm talking about checking your tires! Look for cracking in the side walls or a flat surface on your tires. If you ride your bike on an indoor trainer, I recommend removing your racing tires and replace with a cheap tire while using the trainer.
6. Spin the hub - Be careful not to over tighten the clamp on the trainer. This can bend your quick release. Spin the wheel...if the hub spins smoothly good...if you hear grinding or it is bumpy when you spin it, time to replace it.

Following these simple tips and checking/cleaning your bike after each ride can make you a slight bit faster, reduce the need to replace parts, and make you look better when you are out there doing what you do best!

Multisport Fitness Using Alternate Modes

Weekly I receive emails from athletes who are concerned about not being able to complete prescribed workouts on their training schedule. They are concerned about maintaining their fitness levels when they are not going to be in a place where they can get in a swim, bike or run. Truth is, especially during the off-season, that alternate forms of training can be very beneficial and help an athlete maintain fitness and even build higher levels of fitness. So much of successful multisport racing is based on aerobic efficiency. Theoretically, aerobic fitness can be achieved using various modes (types) of training. So if you are not able to get in a swim, bike, or run...that's OK...don't lose sleep over it. Try other forms of exercise such as circuit weight training, fitness walking, various cardio equipment, skiing, hiking, snowboarding...basically the options are limitless. The key here is selecting an alternate form of training and maintaining consistency/frequency, and then get back to your prescribed training when you are capable!

Tips for Winter Training

If you are like me, it can be really hard to get out of a warm bed on a cold winter morning to log miles on the bike or to head out for a winter LSD run. But the truth is this is where you can make the most improvement in your aerobic efficiency and increase your volume. I have spent many winters out on the cold roads logging miles to prepare for upcoming seasons...and the results..PRs in most races following a long winter of slow, aerobic training. Ask any of my athletes who have followed this advice and they will tell you that it does make a difference. One way to increase the likelihood that you will get out there during the cold is to enlist a buddy or buddies crazy enough to do it with you. Misery in numbers is always better than going at it alone, plus everyone who joins in reaps the benefits during the warm summer months of racing. So bundle up, hit the road, and tell Mr. Freeze I sent you!

KC Weekend Event a Success!

The KC Marathon Weekend was a great success for 3SF athletes. In the half marathon, Brad Meara(1:26:38), Whit Plunkett(1:50:16), Anne Stichnoth(1:58:54), & Marcelle Bruck(1:52:39) all set new PRs. Jenny Cook had a great time(1:57:21) recently returning from injury. Julie Houts(2:31:41) completed her first half-marathon guided by her good friend Sara Plunkett. Jimmy Montalto(3:26:34) finished with a strong marathon despite making a couple bathroom stops along the way! Susan Plunkett(41:01) completed her first 5k. Coach D(4:17:17) had a tough day with the marathon, cramping from 18 through the finish...yuk! But it was fun for all and afterwards we celebrated with lunch on the plaza. Good job gang!

Jenny Cook Starts to Ride...

So what's next now that Jenny has won the 2008 MARA Grand Prix Race Series? Well it is a new bike and new training as she will prepare to tackle her first season of road racing & multisport in 2009. Just got an email from Jenny and she is as giddy as a kid in a candy store, and who wouldn't be with a new ride like this one...all the bells and whistles. If Jenny is anything on the bike like she is on the run watch out...she will be a speedy flash of yellow & black! Congrats Jenny on your new ride. Look forward to seeing you on the road.

Meet Brad Meara

Just wanted to take a moment to introduce Brad Meara...newest member of 3SF. Brad is an MD, daddy, & an avid multisport athlete...but more than this he is a real class act. At the 2008 IM Austin event, Brad stepped up and wrote the check for Luke to cover his entry for World's. Although Luke posted a great finishing time, he did not expect to have a shot at 2009 World Championships. But when it rolled-down to him, he did not have his $$$ with him to cover the cost and Brad wrote the check for him. If Brad would have not done this, the spot may have rolled down to him...talk about sportsmanship and a true friend! Not to worry though. Brad is on his way to his own slot for World Championships. He is a great person and great athlete, and 3SF is lucky to have such an athlete. Welcome Brad...see you out training!

Side Plank for Core Muscle Strength

Core mucle strength is critical for runners & multisport athletes. Having a strong midsection helps stabilize the body while in motion and reduces fatigue and risk of injury during endurance events. Here is a great illustration of the side plank taken from About.com: exercise: To complete this exercise begin by lying on your side. Push up so that your body is supported by the right arm, feet stacked. Straighten left arm and sweep the left arm down and twist the body, turning it toward the floor while keeping the rest of the body in place. Add this ab exercise to any routine to help increase core muscle strength.