Necessary Upgrades

There is no doubt that triathlon is one of the costliest sports. Due to the socioeconomics of most triathletes, companies know how to raise the prices quickly. A few years ago, I recall purchasing a nice pair of tri shorts for about $75. At the time, I gawked at the price. The other day I noticed that the newest version sales for $115. I can't for the life of me believe that the fabric or ?technology? of shorts has developed to generate a 50% increase in the cost. Sigh.

I believe competing for triathlons on the cheap. While I certainly have used my financial resources to my advantage, I feel like I have never been the type that has to have all the newest gadgets or the latest and greatest items. I try to be frugal to a certain extent. And while this approach has served me well, it has also come with an added expense.

A few years ago, I bought my first trainer. I just needed something basic to get myself through those 45-60 minute mid-week rides while I was training for IM CDA. It served that purpose quite well. However, as I moved to intensity based workouts, I found myself struggling to increase my heart rate and my wattage. Over that past year, I have learned to HATE the trainer. It became the bane of my existence.

Recently, I started to use Jessica's trainer during my visits to Nashville. The watts went up and perceived effort went down. I dare say that I developed a crush on the bike trainer. I greeted it each time the workout called for a date. After we were done, I offered it a smoke.

The difference? An upgrade from a mag wheel to a fluid based trainer. I may never find the need to pay 50% more for the new tri shorts. However, now that I have seen the light, I regret only spending $125 on a trainer. An extra $100 might have saved me tons of frustration and provided more quality workouts.

Edited to add: Author reserves the right to change is mind concerning the trainer at any point.

Say Hello

Finally, the long agonizing wait is over. For the better part of the year, I have wanted to purchase a road bike for the offseason and group ride sessions. I agonized and agonized over this issue. I didn't want to spend too much money on a secondary bike that might only see 15-20% of my annual mileage. At the same time, my vanity was preventing me from making a less than flashy decision.

The hunt was further complicated by the fact that I had a few parts lying around the house. So I knew it made sense to just buy a frame but didn't want to go through the process of buying all the other parts. Buying a complete bike is just simpler. Plus, I had a budget in mind. I really didn't want to spend more than $2500. I was willing to spend more but I felt that was the right medium.

So that turned me onto the used market. I wasn't afraid of ebay or craigs list. In fact, I have had very positive experiences both buying and selling on them. So I watched and monitored for months looking for exactly what I wanted. Finally...it came available.

2008 Cervelo R3
Dura-ace 7800
Zero Gravity brakes
Adamo ISM saddle
DT Swiss wheels
Powertap SL

Not too bad and with the exception of a few last minute problems, it came in under budget. Major kudos to the guys at all3sports for their wrench work and killer turn around time. So far, I have only had time to get in one small ride. Let's just say, the adamo saddle will require some serious adaptation.

FTP Increases

One of the most significant improvements that I made in 2008 was increasing my speed on the bike. Naturally, this didn't occur overnight and without a lot of work. One my goals for the year was to train with more intensity. This meant interval work at Columns, tempo rides and breaking out of the z2 cycle. For 2009, I switched from RPE and HR to power and kept the same goal...train with more intensity. In this case, intensity and improvement is defined as my functional threshold power (FTP). Ah...the joy of a powermeter. It simplifies things.

I played around the with powermeter in 2008. I took the time to learn more about how it measures power and how training with power is substantially different than HR. As a result of minimal training with power, I only completed one FTP test. That test established the baseline for the rest of my training and gives me a comparison point for the next year.

As I established my goals for 2009, increasing my FTP was high on the list. Post IM Florida, I took some considerable time off from training and therefore expected my power to take a similar hit. And it did. So when I began building my power for 2009 I was slightly behind where I left off. Nonetheless, I was still determined to reach an arbitrary FTP figure. I can't say there was a lot of science behind my goal...just something to strive to achieve.

This year I did a total of 4 FTP tests, not counting two time trials that served as additional data points. I didn't quite reach my goal, however, I did have a significant increase over the year. I don't quite know if my goal was attainable but had I not experienced mid-season fatigue, I think I might have reached it.

For the point of analysis, I don't state my FTP number. In the world of cycling, so many people are caught up with comparing and contrasting numbers. In the case of FTP, it really doesn't mean anything. I know plenty of people with a higher FTP that are slower. I know people with a lower FTP that are faster. What really matters is the FTP to weight ratio, or power/kg.

My weight fluctuates throughout the year but it is consistently around 164 pounds. Next year, I probably need to do a better job in noting my weight the morning of the test. However, I think for arguments sake, I can assume 164 lbs for the year.

I am happy to end the year on a high note. Overall, my FTP increased 14.6%. My ratio grew from 3.2 to nearly 3.7. If I use the Coggan and Allen Training and Racing with a Power Meter cycling ratio chart, that places me at the top of the Cat 3 division (if that means anything).


One of my goals for the offseason will be to maintain and attempt to increase these figures. I don't want to experience a drop off as I did last year. Of course, that means becoming friends the with trainer (rolls eyes).

Happy Holidays

"Don't call it it a comeback, I have been hear for years." LL Cool J

It really is amazing how time flies. I can't believe that it has been nearly two months since I last posted. But with the new year, comes a revitalization of sorts. I think I have worked out a number of my physical and mental ailments in the sport. I stepped by for a long time and gained a new perspective.

Training has been going well so far. I still haven't been in the pool since mid-August. I couldn't be happier. I don't miss that initial shock of cold water...the dry skin...frequent showers (hygiene is overrated)...and the smell of chlorine. Alas, I know that the time is coming to a close.

Running is finally starting to click. Nearly a year after an injury sidelined me for months, I feel like my run is coming together. My legs are responding to training and my times are slowly creeping down to a competitive level. I am even beginning to consider racing a few more times this winter.

Cycling is in a steady holding pattern. My watts are back and hopefully today I get to do my final FTP test for the year. I do expect to see a marginal increase over the test 2 months ago. And then I will get around to doing a write up on FTP protocol. I am actually getting on my trainer with some regularity. I joked with Dan that I think I have been on my trainer more this winter than all of last season. However, I still hate it. On Saturday, I refused to do my 2x20' workout on it. I bundled up and braved the 33 degree weather at Columns.

All in all things are progressing well. I am feeling a bit more inspired. I am ready to step up training and see how I perform under a bit more pressure. I feel ready to return to the blogging world and share information. I am ready to start thinking of next season and what I want to accomplish.

Between now and Christmas, it is my goal to back post a few blogs about what I have been up to. And stay tuned for a few new announcements. I am picking up a new bike today so I will be introducing Clarice to the world.