My wife has apair of $75 sunglasses - they are light and comfortable run with.
They do not fit comfortably with my bike helmet.
I have friends who have glasses much more expensive than that.
I have a pair of check out counter sunglasses from Dick's $18. The are also comfortable and light. And I can wear them with my bike helmet.
I find that using yellow lenses during cloudy days is best for me. I have pair of $3.99 hunting glasses from Wal Mart I wear for these rides. They are light, comfortable and fit well with my helmet.
I am thinking about buying a pair of $50 glasses that have multiple lenses I saw at Northland Cycle. Maybe it is a bit extravagant but what the hey!
Other glasses I have worn on the bike - safety glasses from Home Depot and hand me downs and lost and found glasses.
I wear minimal prescription eye glasses and when I get a new pair I make sure they are comforable and have a decent size lense so I can use them in poorly lit conditions.
Tuesday, April 14, 2009
Sunday, March 29, 2009
Biking Shoes
Well i put these off for years. I did 6 triathlons, a 450 mile bike tour, a mountain biking trip, and approximately 10,000 miles of pedaling without investing in these.
They aren't cheap.
New shoes start at about $70.
I wanted Tri specific ones that were right for me so I wound up spending $119 on a pair of LG's.
That is about $20 more than a pair of running shoes. It will long outlast a running shoe. I am hoping to get 5 or more years out of them. Only about a third of my miles are on my racing bike.
I go through 3 pairs of running shoes per year at nearly $100 apiece. So in 5 years I spend $1500 on running shoes (plus a pair or 2 of racing flats). Comparatively the biking shoes are a good deal.
I have used them twice now. I am getting used to clipping in and out. I think they are making me faster.
They aren't cheap.
New shoes start at about $70.
I wanted Tri specific ones that were right for me so I wound up spending $119 on a pair of LG's.
That is about $20 more than a pair of running shoes. It will long outlast a running shoe. I am hoping to get 5 or more years out of them. Only about a third of my miles are on my racing bike.
I go through 3 pairs of running shoes per year at nearly $100 apiece. So in 5 years I spend $1500 on running shoes (plus a pair or 2 of racing flats). Comparatively the biking shoes are a good deal.
I have used them twice now. I am getting used to clipping in and out. I think they are making me faster.
Wednesday, March 25, 2009
triathlons aren't cheap
I am fortunate to have had gainful employment and that my wife currently makes enough to support our family comfortably.
Unfortunately there are a lot of great thriathletes out there that will not be able to compete at a high level due to cost constraints.
You can do them and enjoy hte fitness and social benefits and go for PR's with very little money but if you want to be competitive on a higher level you need a better bike, separate shoes to bike in and some other junk.
The minimum to enter
•Swim suit $0 (you have something now)
•goggles ($0-$10 if you don't have any you can get them for under 10)
•bike $0 (again you have access to a bike)
•shoes $0-$50 (either you have a pair of running shoes or you can get some Cheap)
•helmet 0 or $10-$25 if you don't already have one
•optional shirt, shorts and socks $0 (you have these)
•$35 entry fee to a non USAT sprint tri.
So start up cost is $35 <---this is how I did my first 4 Tri's only entry fee was needed - I had the rest.
to improve or be an age group competitor you'll want
•a close fitting swim suit that you feel comfortable wearing on the bike and run $10-$50
•decent goggles $10-$15
•an entry level road bike (not a Huffy type department stoare road bike) $200-$400
•helmet $10-$50
•good running shoes $60-$120
•optional technical shirt 0 or$10-$20 or number belt $5-$10
•race entry fees $35-$50 +$10 for USAT license srint or olympic distance
So intermediate cost is about $500
- I had some stuff and got a good deal on a bike so it ran me about $250 to go to this level- obviously your cost per race goes down as you reuse the same equipment. My second one cost $35.
If you really want to compete at an amateur level you'll want
•a close fitting swim suit that you feel comfortable wearing on the bike and run $10-$50 or a tri suit $200& up (I don't use this)
•nice goggles $10-$20
•a nice road bike or entry level tri bike $500-$1500
•helmet $30-$100 (mine is actually still a junky $10 cap)
•good running shoes $60-$120 AND biking shoes $80-$150
•number belt $5-$10
•race entry fees $35-$50 +$10 for USAT license srint or olympic distance more for longer distances
so at this level it costs about $1350
-it cost me $1130 to make this jump
at an elite level a better bike and tri speed suit and top end equip are called for THIS COULD COST OVER $10,000 FOR EVERYTHING. the funny thing is I saw guys who spent this kind of money coming in way after me in tris when I was at the $250 level. At $1380 I am able to compete with any non professional athlete.
Remember to spend the amount that is appropriate for your level and Consider the amount you will use the stuff.
Unfortunately there are a lot of great thriathletes out there that will not be able to compete at a high level due to cost constraints.
You can do them and enjoy hte fitness and social benefits and go for PR's with very little money but if you want to be competitive on a higher level you need a better bike, separate shoes to bike in and some other junk.
The minimum to enter
•Swim suit $0 (you have something now)
•goggles ($0-$10 if you don't have any you can get them for under 10)
•bike $0 (again you have access to a bike)
•shoes $0-$50 (either you have a pair of running shoes or you can get some Cheap)
•helmet 0 or $10-$25 if you don't already have one
•optional shirt, shorts and socks $0 (you have these)
•$35 entry fee to a non USAT sprint tri.
So start up cost is $35 <---this is how I did my first 4 Tri's only entry fee was needed - I had the rest.
to improve or be an age group competitor you'll want
•a close fitting swim suit that you feel comfortable wearing on the bike and run $10-$50
•decent goggles $10-$15
•an entry level road bike (not a Huffy type department stoare road bike) $200-$400
•helmet $10-$50
•good running shoes $60-$120
•optional technical shirt 0 or$10-$20 or number belt $5-$10
•race entry fees $35-$50 +$10 for USAT license srint or olympic distance
So intermediate cost is about $500
- I had some stuff and got a good deal on a bike so it ran me about $250 to go to this level- obviously your cost per race goes down as you reuse the same equipment. My second one cost $35.
If you really want to compete at an amateur level you'll want
•a close fitting swim suit that you feel comfortable wearing on the bike and run $10-$50 or a tri suit $200& up (I don't use this)
•nice goggles $10-$20
•a nice road bike or entry level tri bike $500-$1500
•helmet $30-$100 (mine is actually still a junky $10 cap)
•good running shoes $60-$120 AND biking shoes $80-$150
•number belt $5-$10
•race entry fees $35-$50 +$10 for USAT license srint or olympic distance more for longer distances
so at this level it costs about $1350
-it cost me $1130 to make this jump
at an elite level a better bike and tri speed suit and top end equip are called for THIS COULD COST OVER $10,000 FOR EVERYTHING. the funny thing is I saw guys who spent this kind of money coming in way after me in tris when I was at the $250 level. At $1380 I am able to compete with any non professional athlete.
Remember to spend the amount that is appropriate for your level and Consider the amount you will use the stuff.
Tuesday, March 24, 2009
Gloves for cold weather.
Just coming off the cold I was thinking about gloves as I put away my Ski gloves. I wear ski gloves while riding in sub 30º weather.
For running I wear the kind of gloves you buy at the hardware store for gardening or cold weather building. They are about $2 a pair. The ones with the little dimples on one side are sweet for biking in 35 - 45º weather. Dollar stores often have gloves too. Or you could stop at the sporting goods store and drop $25 on a pair of running gloves.
Maybe a little gross but if you run in cold weather you can appreciate this- The cheap gloves are easier to wipe the snot with. If it is under 20º you don't want to take off your pretty gloves and fumble for your tissue (where are you keeping it anyway?)
For Races that are between 30-40º I wear an old pair of cheap gloves or socks on my hands. I know I will not want them the whole race so I just toss them once I am warm.
A friend of mine makes the shells that go over gloves to provide extra warmth, wind and water protection. buy a remnant piece of gortex or use a worn out gortex item. Cut a thumbless mitten, sew it together inside out. put it over your gardening gloves. Pin it at the wrist so you can remove and not lose them if you get too warm. This kind of all weather layered glove can cost $50. You can have some for $3.
For running I wear the kind of gloves you buy at the hardware store for gardening or cold weather building. They are about $2 a pair. The ones with the little dimples on one side are sweet for biking in 35 - 45º weather. Dollar stores often have gloves too. Or you could stop at the sporting goods store and drop $25 on a pair of running gloves.
Maybe a little gross but if you run in cold weather you can appreciate this- The cheap gloves are easier to wipe the snot with. If it is under 20º you don't want to take off your pretty gloves and fumble for your tissue (where are you keeping it anyway?)
For Races that are between 30-40º I wear an old pair of cheap gloves or socks on my hands. I know I will not want them the whole race so I just toss them once I am warm.
A friend of mine makes the shells that go over gloves to provide extra warmth, wind and water protection. buy a remnant piece of gortex or use a worn out gortex item. Cut a thumbless mitten, sew it together inside out. put it over your gardening gloves. Pin it at the wrist so you can remove and not lose them if you get too warm. This kind of all weather layered glove can cost $50. You can have some for $3.
Monday, March 23, 2009
Cost to race.
Most races are pretty standard for your area. I have noticed a corelation: the bigger the city, the higher the cost. though it is the population density that is a bigger factor. So check out those rural races. They are unfortunately harder to find. They are not on some big race organizers website and they may not even have a website of their own.
Here in Columbus Ohio we have 750,000 people ranking 15th in the country. A 5k costs $27 from one of he race promoters. The Columbus Marathon costs $75.
City difference - NY marathon $171, Athens Ohio Marathon $35
It costs more to shut down a bigger city.
You can shop around for races in your area. I have done 5k races for as little as $3 as a guest for a rural roadrunners club and $5 (a non promoted charity run) and $33 (promoted, late entry, plus CC service charge). I try to keep a 5k to $20 unless it is something really cool. It was a mistake payin $33. I top out at $27 now.
A great deal here in Columbus is the Dash for Donation Half Marathon. $35 which is good but if you are a registered organ donor it is only $15. Run on Columbus Downtown bike path. Another great deal is the Columbus Running Co's Mile Dash Bash. $7 include a free beer, cake and drawings for prizes. it draws a great field of runners and some wacky costumes too.
Ask at local running stores. Check in with libraries, rec centers and big churches. Ask around. Google it. Don't be a slave to overpriced races. Expect what you pay for. If they aren't giving your money's worth -pass.
One of the worst priced races in our area is the Columbus Distance Classic a John Penguin Bigham race. It costs $60/$70. The race is not very special. There are several other halfs you can run for $35. The 5k is $30/$35 and draws very few competitive runners. I suppose if you run a 20 minute 5k and want to win a race it is appealing.
Make sure you know when entry fees go up. You usually need to register a month before your event.
For triathlons I am finding that $40 is pretty standard for sprints. I am going to be doing some longer races this year and I'll post on fees then. Don't forget that is it says it is a USAT sactioned event you need to add $10 to the fee. If you are doing 4 or more USAT races buy a membership.
Here in Columbus Ohio we have 750,000 people ranking 15th in the country. A 5k costs $27 from one of he race promoters. The Columbus Marathon costs $75.
City difference - NY marathon $171, Athens Ohio Marathon $35
It costs more to shut down a bigger city.
You can shop around for races in your area. I have done 5k races for as little as $3 as a guest for a rural roadrunners club and $5 (a non promoted charity run) and $33 (promoted, late entry, plus CC service charge). I try to keep a 5k to $20 unless it is something really cool. It was a mistake payin $33. I top out at $27 now.
A great deal here in Columbus is the Dash for Donation Half Marathon. $35 which is good but if you are a registered organ donor it is only $15. Run on Columbus Downtown bike path. Another great deal is the Columbus Running Co's Mile Dash Bash. $7 include a free beer, cake and drawings for prizes. it draws a great field of runners and some wacky costumes too.
Ask at local running stores. Check in with libraries, rec centers and big churches. Ask around. Google it. Don't be a slave to overpriced races. Expect what you pay for. If they aren't giving your money's worth -pass.
One of the worst priced races in our area is the Columbus Distance Classic a John Penguin Bigham race. It costs $60/$70. The race is not very special. There are several other halfs you can run for $35. The 5k is $30/$35 and draws very few competitive runners. I suppose if you run a 20 minute 5k and want to win a race it is appealing.
Make sure you know when entry fees go up. You usually need to register a month before your event.
For triathlons I am finding that $40 is pretty standard for sprints. I am going to be doing some longer races this year and I'll post on fees then. Don't forget that is it says it is a USAT sactioned event you need to add $10 to the fee. If you are doing 4 or more USAT races buy a membership.
Sunday, March 22, 2009
Nutrition
Supplements, protein shakes. diets, energy bars, gels and all that jazz - UNNECESSARY
Start your day with a Bowl of cereal with fat free milk. I eat Total Raisin Bran.
Have 8oz of Fortified OJ. Other cereal and real fruit juice substitutions are fine.
I can't get by without 16 oz of coffee. Half of that is good for you.
Drink water.
Keep healthy snacks in plain view. If you have to open the snack drawer you are likely to grab a Ho Ho instead of an Apple. I keep Multi Grain Fig Newtons, Quaker peanut butter granola bars, fresh fruit, and dried fruit on hand. Later in the day snacks include Peanuts, Cheese and Wheat Thins. If you can do unsalted nuts or seeds of any kind -eat up!
Drink Water
For lunch I have 6-8 oz of low sodium V8 and fruit juice (I vary it up - pomegranate/blueberry, cranberry/raspberry. grapefruit juice, and others). I eat a sandwich or pizza or whatever - just don't stuff yourself. Don't have high fat, high sugar or high salt foods
Drink Water
Healthy snack
Drink Water
Eat a variety of foods for dinner. Make sure to get veggies, fruit, good carbs, and protein for dinner. I eat lean meat - usually chicken. I always buy 85 - 92% lean beef. I make sure I have fresh fish at least once a week.
my after dinner/before bed routine is very unhealthy but because my body is getting the nutrients and excercise it needs - I process this junk quicly. I have a couple of beers, a couple servings of doritos and often something sweet as well. I don't recommend this last section of my diet but I am a weak man - I need my junk food.
Pre-exercise I will drink gatorade (I use the kind I mix myself). Post exercise I have a homemade recipe -
1/4 cup chocolate carnation instant breakfast, a banana, 1/4 cup oats, 1/4 cup peanut butter, 1/4 cup ice cream, 12 ozskim milk - blended. MMMMMMMM
(a cup of chocolate milk will do. - If your still hungry grab a healthy snack)
My race day diet is a little different. Covered in a later post.
A note on calories - CALORIES ARE GOOD! A calorie is a unit of energy. You need energy. Don't avoid calories. Just eat the right foods and excercise.
There is a lot of talk about carbs being bad. -UNTRUE! You must get carbs - just avoid simple carbs (usually white eg - white bread, white rice, enriched pasta) get whole grain non enriched carbs. If you are working out you need alot of carbs.
Also Your body NEEDS fat, sugar, and salt - you just don't need to go out of your way to get them - your food has plenty in it already.
A little caffeine and Alcohol and NSAIDS are fine. The problem people have is overdoing it.
Cigarettes, illegal drugs, fad diets, sarvation, and steroids will destroy everything you worked for. If you are using these now - SEEK HELP from people who love you and professionals.
Use perscriptions as directed by your doctor.
Start your day with a Bowl of cereal with fat free milk. I eat Total Raisin Bran.
Have 8oz of Fortified OJ. Other cereal and real fruit juice substitutions are fine.
I can't get by without 16 oz of coffee. Half of that is good for you.
Drink water.
Keep healthy snacks in plain view. If you have to open the snack drawer you are likely to grab a Ho Ho instead of an Apple. I keep Multi Grain Fig Newtons, Quaker peanut butter granola bars, fresh fruit, and dried fruit on hand. Later in the day snacks include Peanuts, Cheese and Wheat Thins. If you can do unsalted nuts or seeds of any kind -eat up!
Drink Water
For lunch I have 6-8 oz of low sodium V8 and fruit juice (I vary it up - pomegranate/blueberry, cranberry/raspberry. grapefruit juice, and others). I eat a sandwich or pizza or whatever - just don't stuff yourself. Don't have high fat, high sugar or high salt foods
Drink Water
Healthy snack
Drink Water
Eat a variety of foods for dinner. Make sure to get veggies, fruit, good carbs, and protein for dinner. I eat lean meat - usually chicken. I always buy 85 - 92% lean beef. I make sure I have fresh fish at least once a week.
my after dinner/before bed routine is very unhealthy but because my body is getting the nutrients and excercise it needs - I process this junk quicly. I have a couple of beers, a couple servings of doritos and often something sweet as well. I don't recommend this last section of my diet but I am a weak man - I need my junk food.
Pre-exercise I will drink gatorade (I use the kind I mix myself). Post exercise I have a homemade recipe -
1/4 cup chocolate carnation instant breakfast, a banana, 1/4 cup oats, 1/4 cup peanut butter, 1/4 cup ice cream, 12 ozskim milk - blended. MMMMMMMM
(a cup of chocolate milk will do. - If your still hungry grab a healthy snack)
My race day diet is a little different. Covered in a later post.
A note on calories - CALORIES ARE GOOD! A calorie is a unit of energy. You need energy. Don't avoid calories. Just eat the right foods and excercise.
There is a lot of talk about carbs being bad. -UNTRUE! You must get carbs - just avoid simple carbs (usually white eg - white bread, white rice, enriched pasta) get whole grain non enriched carbs. If you are working out you need alot of carbs.
Also Your body NEEDS fat, sugar, and salt - you just don't need to go out of your way to get them - your food has plenty in it already.
A little caffeine and Alcohol and NSAIDS are fine. The problem people have is overdoing it.
Cigarettes, illegal drugs, fad diets, sarvation, and steroids will destroy everything you worked for. If you are using these now - SEEK HELP from people who love you and professionals.
Use perscriptions as directed by your doctor.
Saturday, March 21, 2009
How much $ needed to get strated in triathlons?
If you own running shoes, a swim suit and a bike - nothing.
If you are thinking about doing a tri, you should start with what you have. If you like it then you can spend some money on upgrades.
What is a running shoe? It is a shoe made specifically for running - not a pair of cool looking athletic shoes. It should be a pair that offers the support and cushion uniquely required for you. It should not have more than 400 miles of combined running and walking miles on it. If you run in worn out shoes or the wrong kind of shoes or shoes that don't meet your needs - you will get injured. Medical bills cost more than shoes. Buy some. Ideally you should go to a running specialty store to get the right shoe for you. It will cost more (~$95)than at a department or sporting goods store (~60). But you will save your self injuries and set backs in training. You will be a stronger , faster runner. You can get your next pair at a discount store. Just buy the same shoes. trust me the extra $30+ is a good return on your money.
Can you ride your 1995 Murray mountain bike? Yes! But if that is all you have, try to borrow a bike for a few training rides and the race. A friend of my wife's tried to ride a full suspension Huffy on a 30 mile tour. The bike had to weigh 50 pounds. It was brand new but every component was garbage. She would have done as well to run. She was unable to finish the ride. My wife used a 5 year old Giant Boulder (pre suspension) weighing 35lbs with high quality components. I had also swapped the over sized knobby mtn tires for road tires bought at Target for $10 each. It was an easy ride for her. My friend Vicky used this same bike for her first Triathlon last year. She couldn't believe how much nicer it was than the department store mountain bike she was trining on. A bike like that used $50. An entry level bike that can be used for multiple purposes (niot just Tris) is the Schwinn Super Sport at about $400.
If you want a road bike Target sells mass consumer level Schwinns. I used a Schwinn Prelude ($178) last year and loved it. A friend of mine borrowed it for a Tri as well. They are available at Target and Amazon for a little over $200 now. It was a little big for me and I am getting serious so I ....well, I'll get to that in a later post.
Put simply train on what you have. Borrow a bike if need be for the event.
You probably will wear the same shoes on the bike and run (until you upgrade to clipless pedals)
Oh, and if you don't have toe clips head to Target and get some >$10 - it is a HUGE difference.
What kind of swim suit do I need? What evere you have. woman's one oiece or men's trunks.
I bought a triathlon specific swimsuit srom Club Swim for $10 - they are like biking shorts but they don't come down as far and have less padding. The are swim suit material. I train in really big baggie swim trunks - please fellas - leave the speedo at home when you go to the city pool.
If you are thinking about doing a tri, you should start with what you have. If you like it then you can spend some money on upgrades.
What is a running shoe? It is a shoe made specifically for running - not a pair of cool looking athletic shoes. It should be a pair that offers the support and cushion uniquely required for you. It should not have more than 400 miles of combined running and walking miles on it. If you run in worn out shoes or the wrong kind of shoes or shoes that don't meet your needs - you will get injured. Medical bills cost more than shoes. Buy some. Ideally you should go to a running specialty store to get the right shoe for you. It will cost more (~$95)than at a department or sporting goods store (~60). But you will save your self injuries and set backs in training. You will be a stronger , faster runner. You can get your next pair at a discount store. Just buy the same shoes. trust me the extra $30+ is a good return on your money.
Can you ride your 1995 Murray mountain bike? Yes! But if that is all you have, try to borrow a bike for a few training rides and the race. A friend of my wife's tried to ride a full suspension Huffy on a 30 mile tour. The bike had to weigh 50 pounds. It was brand new but every component was garbage. She would have done as well to run. She was unable to finish the ride. My wife used a 5 year old Giant Boulder (pre suspension) weighing 35lbs with high quality components. I had also swapped the over sized knobby mtn tires for road tires bought at Target for $10 each. It was an easy ride for her. My friend Vicky used this same bike for her first Triathlon last year. She couldn't believe how much nicer it was than the department store mountain bike she was trining on. A bike like that used $50. An entry level bike that can be used for multiple purposes (niot just Tris) is the Schwinn Super Sport at about $400.
If you want a road bike Target sells mass consumer level Schwinns. I used a Schwinn Prelude ($178) last year and loved it. A friend of mine borrowed it for a Tri as well. They are available at Target and Amazon for a little over $200 now. It was a little big for me and I am getting serious so I ....well, I'll get to that in a later post.
Put simply train on what you have. Borrow a bike if need be for the event.
You probably will wear the same shoes on the bike and run (until you upgrade to clipless pedals)
Oh, and if you don't have toe clips head to Target and get some >$10 - it is a HUGE difference.
What kind of swim suit do I need? What evere you have. woman's one oiece or men's trunks.
I bought a triathlon specific swimsuit srom Club Swim for $10 - they are like biking shorts but they don't come down as far and have less padding. The are swim suit material. I train in really big baggie swim trunks - please fellas - leave the speedo at home when you go to the city pool.
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