Zanes !

We all have our bike shops, but I have to throw it out there for Zanes.

I noticed that there was a hairline crack in the upper screw hole of my stem last Saturday. Being an idiot, I looked at it carefully and decided that yes, I could ride on that. And I did, making it through two and half hours that turned the crack from a hairline to a lightning crack.

I took the bike into Zanes on Sunday and left it. Now I have an oddball Easton stem on the bike, so I wasn't expecting much. It's also worth noting this is a bike that I didn't buy from them, but rather from Elite. So they have no investment in it at all, although they frequently make me feel like they've made an investment in me.

Why ?

I went in Thursday and picked up the bike and they'd replaced the Easton stem with a close to perfect Bontrager stem, lined everything up just so, and even retrieved the old stem (with the Ironman Arizona) sticker on it.

The cost ? Nothing. Nada. Not a penny. Even if the part was just lying in drawer on the bench, it takes a while to remove a stem, replace it, and make sure everything is just so.

I rode the bike hard Friday- two hours at time trial pace- and never once thought about the new stem or my position on the bike despite being aero about 1:50 of the 2:00.

This is why you love your local bike shop. Admit it, you do. Because they take care of you. They treat you like an asset instead of a commodity. Because the guys there ride too and they get it...

Zoot Ultra Tempo 3.0 Review

First, let me tell you what I think the perfect training running shoe is.

The perfect shoe will be: lightweight, responsive, with a relatively soft mid-sole. The perfect shoe will also allow me to run without socks.

The Zoot Tempo promises sock free running, however, I've been burned on this before and I have the blood stained shoes in my closet to prove it. They are also light weight- very light-weight for trainers.

And at north of one hundred dollars, with discount, they aren't the sort of shoe you buy on a whim and wear a few times before deciding that they don't really fit your needs. Not that Soundrunner wouldn't have accommodated me if I were really unhappy with them.

So, despite having bought them because of the good experiences I had with the TT, I was skeptical that I'd really be satisfied with these shoes.

Admission: I am in love with my running shoes.

I've done half a dozen runs in these shoes now. Except for the day it was 45 degrees out, all have been without socks, including a 75 minute trail run with Eric Hodska.

There are two factors I consider when evaluating a shoe- do they perform well, and am I comfortable in them. On both counts the Tempo has exceeded my expectations. This shoe is insanely responsive for a trainer, and stunningly comfortable. They truly do offer sock-free running, and that is giant bonus I can't oversell. At the same time, you feel like you are flying when you are running in them, and I've noticed the pace of my training runs has improved since I started wearing them.

Of course, as a light-weight trainer, the shoe is most definitely not for everyone. But if it is, I highly recommend getting to your local Zoot distributor- Soundrunner in Branford is one- and at least trying this shoe on. If you are a triathlete, you will not regret giving this shoe a stroll around the block.

My new team sweatshirt

Today's Spin

Here's another spin that I created on the fly because my Apple TV decided it no longer wanted to talk to my Mac Mini where all my Spinerval sessions are stored.

This is an aerobic or high aerobic workout. It assumes you have ten gears. If you have 9, do two the first rep in each set for two minutes instead of one. If you have an 8-speed, then do the first two reps for two minutes instead of one.

I have 650 wheels and a 54 inch front ring. I also have my trainer tension higher than the tension I face on the road, so understand your cadence might be different. Finally, the middle rep is supposed to be the hardest, bring the majority of the third rep back down even if it seems too easy because when you get to the last couple of gears, you will work hard.

10 minute warm-up in small ring 15

1st set
1 minute big-ring 23 cadence 100
1 minute big-ring 21 cadence 95
1 minute big-ring 19 cadence 90
1 minute big-ring 18 cadence 85
1 minute big-ring 17 cadence 80
1 minute big-ring 15 cadence 75
1 minute big-ring 14 cadence 70
1 minute big-ring 13 cadence 67
1 minute big-ring 12 cadence 63
1 minute easy spin small ring 15

2nd set
1 minute big-ring 23 cadence 105
1 minute big-ring 21 cadence 100
1 minute big-ring 19 cadence 95
1 minute big-ring 18 cadence 90
1 minute big-ring 17 cadence 85
1 minute big-ring 15 cadence 80
1 minute big-ring 14 cadence 75
1 minute big-ring 13 cadence 72
1 minute big-ring 12 cadence 68
1 minute easy spin small ring 15

3rd set
1 minute big-ring 23 cadence 100
1 minute big-ring 21 cadence 95
1 minute big-ring 19 cadence 90
1 minute big-ring 18 cadence 85
1 minute big-ring 17 cadence 80
1 minute big-ring 15 cadence 75
1 minute big-ring 14 cadence 72
1 minute big-ring 13 cadence 69
1 minute big-ring 12 cadence 66
1 minute easy spin small ring 15

5 minute cool down

Morning Spin from Coach Eric

Today's workout

10 minute warm up
2 X 3:30 High C 54/17 with 30 seconds rest
2 X 3:30 High C 54/19 with 30 seconds rest
2 X 3:30 High C 54/21 with 30 seconds rest
2 X 3:30 High C 54/23 with 30 seconds rest
2 X 3:30 High C 54/12 with 30 seconds rest

5 minutes cool down

Phrases I thought about during the workout (you may recognize the source): 'Anyone can suffer for another two and half minutes', 'this rep can make or break your workout', and 'have some pride'

Volume

This weekend marked a return to some decent volume- 3 hour ride, 20 minute run Saturday (brick), then a two hour run Sunday morning with a one-hour spin in the afternoon.

I'd been racing- duathlons and road races- and even though the road race was a half-marathon, I know how the game goes. If you don't get in some two hour runs and some longer rides you might just as well as the people at the Ironman to change your first name to 'Toast' and wear that out on the course, especially in Lake Placid, where a lack of preparation is akin to an invitation to pain and suffering.

While volume isn't precisely fun, it can be fairly enjoyable, if it's done right. Which hopefully it was. I certainly felt like the ride, for a group ride, was actually some pretty good training as we had a good ten people in the ground.

I did a good portion of my long run with @poycc and a good bit with Steve Surprise and that's the nice thing about having teammates- you get to share your long runs, and to be honest, I can ride alone for five hours and enjoy it more than running alone for two.

Great weather never hurts, and we had that, but the big thing is that feeling that, with the Ironman now insight, that the hard work is starting. And that I'm OK with it and ready for it.

The next six to eight weeks is going to make or break my race.

That doesn't make me nervous. Not anymore.