Getting faster without breaking the bank!

Athletes in general, and triathletes specifically, love gadgets and supplements the promise improved performance and greater speed. In my 30 plus years in the tri world every season brings new equipment with a promise to make you faster. Heck if all these things worked I would be doing IM's in under 8 hours by now! Sure for thousands of dollars you can get a carbon bike, hook up a power meter, throw on a couple of Zipp wheels and head off for a new bike PR. But what if you don't have a bank account that allows such extravagance? What can your normal everyday tri guy do to get more speed and keep the mortgage company happy? Let me offer up some ideas.

First off everyone, and I mean everyone, should get and use a breath trainer (for example http://www.expand-a-lung.com). Besides being a triathlete I have been a Respiratory Therapist for 32 years. I have done pulmonary function tests on every body type out there. I have also tested people who have used breath trainers, they work! Simply put these cheap and easy to use little gadgets are weight lifting for your lungs and the muscles the help you to breath. All of the better athletes that I have tested have lung functions far above the normal individual. They can breath deeper and more forcefully then we can. This comes into play when they are working out and competing allowing them to process more oxygen and carbon dioxide then their competition. A breath trainer will help you increase you lung volumes and Forced Vital Capacity and allow you to blow (haha) away the competition. Pick any of the ones out there, read the studies they have done, I can tell you from a technical stand point they work. What are you waiting for??

If you reading this blog you are probably interested in triathlons or at least have incorporated some bike riding into you training. For speed as well as for health reason you would be wise to get a saddle that incorporates some type of pressure relieving design (one  example http://www.ismseat.com). Lets talk speed first. We will spend thousands on an aero bike, aero bars, drag reducing helmets and getting the proper fit for our bikes. Then while we are training and racing we can't stay in aero position because of discomfort, numbness or down right pain... well... down under! All that money is wasted as we sit up and do our best impersonation of a parachute till transition. A comfortable saddle that is designed to relieve that pressure will make you rides enjoyable, especially as they get longer. The ability to remain in aero position for the entire race can improve your speeds upwards of 5 mph. Not to mention the post ride health benefits of increased blood flow to the aforementioned area, making recovery easier and keeping everyone happy ; )

Lastly there is no denying aero equipment will make you faster. But after registration fees, travel costs, massages and buying something at the expo who has the cash for a Specialized Shiv?? Well lets look at what benefits you get from each item and then I will offer a solution:

Gear	Est. Price	Time Savings
TT bike w/aerobars, stock wheels	$3k-$5k	150 seconds
aero wheels	$2,000	180 seconds
aero bars	$150-$1K	120 seconds
TT helmet	$180	60 seconds
skinsuit	$100-$300	90 seconds

The above numbers are based on an relatively short 25 mile bike ride with no wind. For an IM try quadrupling those numbers, maybe throw in a little wind and dang you are talking some serious time! Now lets toss out the skin suit, just wear a kit that tight fitting, simple and sexy solution, done. Now look at that are wheel number! If we are talking an IM distance race you are looking at close to 15 minutes. Want big bang for little buck, RENT SOME! You can get top of the line Zipps, use them in your A race, look cool and dominate, BAM! Bob makes it easy again with a link http://www.racedaywheels.com

Happy training and Race Hard!

I'm a USAT Coach and, well, a Recipe too!

After more than a few years of practicing on any willing subject I have become an officially certified triathlon coach by USAT!! I have also joined Pro Triathlete Jim Lubinski at Red Performance Multisport to help bring our coaching services to the masses. So what better way to celebrate than with.... a Vegan Recipe!

A few times I have made some type of Cauliflower Kung Poa and had some requests for the recipe. What follows is, as best as I can remember (because I usually don't write them down!) the recipe. What is so great about this particular one is it is so pliable! Unlike a triathlete after an Ironman. You can add stuff (like Hoisin sauce which I often do) and throw in other items (like sautéed seiten which I get from Trader Joes.) This dinner goes awesome over a speciality rice, like black forbidden rice (forbidden yes, but you can use it just this once!) or noodles. Away we go....


Makes 4 servings, so if you are inviting like 8 people over, or me (because I love it!)...double it

 1 Med Sized Cauliflower head. (not one of the big MF'ers, like this guys head)

 Never failed a drug test (never took one either)

 2 tablespoons of Peanut oil

 1/2 teaspoon salt
 1/4 cup high quality H20 mixed with 2 tablespoon cornstarch

Other Stuff
 1/2 cup  roasted peanuts
 10 whole dried red chili peppers
 4 green onions, cut into 1/2-inch lengths
 2 cloves garlic, minced
 2 Tablespoons Peanut oil

 

Saucey

 2 teaspoon sesame oil
 2 teaspoon chili paste with garlic
 4 tablespoons soy sauce
 2 tablespoon sherry
 2 teaspoon rice vinegar
 2 teaspoon sugar
 1/4 cup veggie broth
 3 tablespoon cornstarch dissolved in 1/4 cup warm veggie

Optional adds to sauce: 1 tablespoon graded ginger or Hoisin sauce

Use these if you can but not after catching a fly in them!

1) Take the cauliflower and cut that sucker up into bite size pieces, rinse it off (leaving it a little wet) and put in a resealable freezer bag. Then add the Cornstarch mixture and shake real good (like a polaroid picture). Now add peanut oil to a skillet (or a pan but skillet is cooler word). An fry up those suckers until golden brown and tender. Get them out of there before they burn and set aside.

2) In a smal bowl combine all the Saucey Ingerdients except for the last one! Leave it out of this, it has got nothing to do with your argument with me!! We will get back to this Saucey Saga later

3) In that there skillet put some more Peanut Oil and warm it up, then toss your peanuts and peppers in. Cook until the peppers turn a dark and ominous looking red color. Now take them out and place ever so gently into the bowl with your cauliflower. Ahh the anticipation grows!

4) Now take your green onions (or scallions or whatever you want to call them) and your garlic (no such thing as too much garlic) and fry for only a few seconds, don't you dare let that garlic burn. Now add the contents of the cauliflower bowl, then the Saucey Saga, let it all warm a bit and add then cornstarch mixture and turn up the heat a bit. Stir constantly until sauce thickens. You can add Black sesame seeds once the sauce is thick for color and a little after dinner fun of find the black sesame seed in your neighbors teeth.

Serve over rice

There you have it. Need another recipe? Need a swim lesson, or a coaching plan for an upcoming race, or even looking to drop a few pounds send me an email and we will get you on your way!