Blue Norther Race Report: The Newbie Perspective

In early March, you can never be sure what kind of weather is going to roll in. But a race named for a weather phenomenon that brings a stretch of unseasonably cold, rainy days...well, that should give you an idea of what to expect. Hosted in Seguin on March 11, 2012, by the Seguin Sunrise Lions Club, the 22nd annual Blue Norther Duathlon was a success in spite of the storms and chilly temperatures.

For Jeffrey Shelton, long-time runner, the Blue Norther Du was a first experiment in multisport. Since his wife, Liz – a former All-American runner at UT who competed in the 2000 Olympic trials – had already participated in a handful of sprint triathlons, she offered him encouragement and race tips. But some things have to be learned the hard way. After all, what self-respecting man would listen to his wife’s sage advice?

Race Report by Jeffrey Shelton

Liz Shelton at Danskin

The duathlon was a 5K run, 14-mile bike, and 5K run. It was 51 degrees and raining cats and dogs all the way to Seguin. Rain, my bike, and me aren't necessarily the best of friends. I really, really hate to clean my bike after riding in rain so I wouldn't have raced, but someone had paid our entry and if you know my wife, Liz, then you know she loves atrocious weather. It's just another challenge to overcome. Here she was saying, "I don't care if it's pouring, lightning, or hailing. Slick roads don't scare me.” Meanwhile, in the back of my mind I was hoping the organizers would cancel or just turn the du into a 10K run or something. At least in a 10K I knew I'd be competitive in the Masters field. Liz asked, "You ready?" I had to just smile and as upbeat as I could feign, say "Yep.”

Well, much to my dismay the race director decided to hold the event. Liz was as giddy as could be as she racked her bike. I'm looking around to make sure I'm doing things right: placing my shoes, helmet, dry socks, etc. I felt like we were the only two "Freds" with road bikes, and we certainly didn't have aero helmets. At least Liz had some aerobars on her bike, but then she’d just had those installed by the shop the day prior and didn't want to use what I like to refer to as "death handles.” The only thing I could have done to be more of an oddball was wear running shorts, the short-short kind. ATC had recommended some good shorts that I could run in. I had tried to run in my cycling shorts, but it felt like I had a diaper on. What can I say, I'm not getting any younger and I want as much padding as I can get when on the bike, but I heeded their advice and got some tri shorts.

Something new for me was this whole marking the age on your calf business. My first thought was "c'mon, I know how old I am," but then Liz explained to me that if someone was in front of me in the same age group then I could see their age and run them down if I had enough left in the tank. Surprisingly, this bit of newfound knowledge paid off as I passed a youngster of 41 in the last 200 meters. I made sure he heard me coming and I looked over and told him "good job," but in my mind I thought there's only room for one Masters winner and I hoped that I'd caught all the 40+ dudes that had hammered past me on the bike.

The transition from run to bike was eye-opening too. Yes, I know I should have listened to Liz and practiced that because I was the third person back from the run and the seventh or eighth person out. I guess stopping to dry my glasses, put on some chapstick, and change into dry socks, and the fact that my road shoes have a ratcheting/tightening system, could explain my tardy departure.

Liz asked if I'd had a nice picnic after seeing my T1. Let's just say that velcro is all the rage and all the fast people and even the not-so-fast people have velcro this and that for quick shoe entry and removal. Meanwhile, I'm fiddlin' with the ratchet, "Click...click...click," and the clock is just tick, tick, ticking away. Now I know that velcro is much, much faster. Mental note: buy some all-velcro shoes if I do one of these things again. The one pro dude made it look easy as pie, or at least I felt like he must have been pro because he took out the whipping stick and put a whipping on us in the first run. I tried to look at his calf but his legs were moving too bloody fast. Liz warned me about the T1, but I failed to take heed. I guess I'm not the sharpest knife in the drawer, but I'm not the butter knife either.

The bike course was slick in a few areas, and this was my rude awakening to yes, those tri bikes, aero wheels, speedsuits, and even the "sperm" helmets make a difference, as I was passed by no fewer than eight people. Way back in the early ‘90s I could ride respectably, but until last year I hadn't touched a bike in 17 or 18 years. I felt very humbled as these tri guys just rolled me off the back like a carpet out of a truck. I've ridden with the ATC Saturday ride so I knew the tri guys are strong, but this was ridiculous.

I kept thinking about what my friend Desiree Ficker had said about the last seven miles and ratcheting it up and riding at my limit. She must have not known my limit was much lower than everyone else's; I tried, though. On the hills, or better said, on the slight rises, I was making up ground like a freight train off a cliff, but on the flats and downhills I could see people riding away from me, and they were making it look easy. I scooted as far forward on the saddle as the unmentionable area could stand and tried to pull on those pedals, but my engine wasn’t strong enough. I felt like I had a 4-cylinder and everyone else was a V8. I have my bike set up for relaxing long rides, and I don't own any aerobars to slap on, so it was like I was riding a chopper. Maybe next time I'll rent some aerobars or rent a bike for a few weeks if I do another one of these things. That's a big IF!

ATC's Missy Ruthven on the run!

Liz's background is running, and I knew Liz would be alright as she was first onto the bike, but alas, she too said on the downhills she was losing ground. In the end, two women passed her, so she was third into the final 5K run. Yep, you guessed it, those ladies were on those crazy aggressive tri bikes, with skintight speedsuits and aero-EVERYTHING. Liz said she could hear riders with the disc wheels coming and roll right on by, and she couldn't do anything about it. Trust me, I know exactly how she felt. She said she kept looking for ponytails as she was concerned about getting caught by ladies. Liz saw Missy Ruthven come rolling by but couldn't maintain contact. She hung tough on the little hills, though, and kept it to what would be manageable on the run. She said she was focusing on Des' advice too. Thanks Des for the advice, but we're newbies – at one point I just wanted to finish without walking.

Don't tell Liz because I'll deny it, but I did take her advice about installing the elastic strings for quick entry into my running shoes, which must have helped in T2 because Liz didn't ask how my picnic went there. Coming off the bike and starting the run I think I was 11th or 12th but I focused on what Des instructed and thought about quick feet. I imagined I was running through hot coals. I don't know if that was for the quick feet as much as the thought of being warm, since I was chilled to the core and my Raynaud's syndrome was kicking into overdrive.

Liz and ATC Mech George Schmitz

But quick turnover must have worked, as I passed almost all the guys who had passed me on the bike. Meanwhile Liz had lost something like two and a half minutes on the bike and had her work cut out for her. She passed the second-place girl in the first mile of the second 5K and would have to run her fanny off to catch the leader. Liz said that at one point she could see Missy and thought that the race might be over and that she had run out of road. Liz no longer has the 2:01 800m wheels but she still has wheels nonetheless. So much so that when it comes to a sprint I won't even step on the track with her. I've got a fragile ego and don't want to get "wifed" on the track so it's just safer for me not to toe the line against her in anything less than 800m. I knew she had a good chance if she could get close enough, but the finish line was approaching fast. In the end, Liz caught Missy with about 100 meters remaining.

The timing company had a few things go wrong and there were people confused about the posted results. Ultimately the timing company told everyone to just go home and they'd to sort it all out, which they did. For me as a newbie, the best thing was baked 'taters at the finish line. Yum, hit the spot. And they were hot, which finally warmed me up and helped to lessen the Raynaud's.

Last year Liz said, "I want to do a sprint triathlon,” which she did. Now she wants to tackle an Olympic Distance triathlon and has started training. She is excited to test herself and to do more triathlons. I'll be out there just cheering my heart out for her, wondering all the while how people can have such big engines and do these multi-discipline sports. Me, I think I’ll stick to just riding my bike as often as I can and running every once in a while with the ATC group and my good buddy Gilbert.

That's how I saw it as a newbie. Liz was 1st overall female and I was 1st Old Dude.

Click here for full results

Power Meters Explained Quarq, Powertap, SRM, Garmin

by Jack Mott

"Do I really need a power meter?" – an often asked question, with a clear answer. No, you do not need a power meter. Norman Stadler became a two-time Kona champ pacing himself by just "going all out." Eddy Merckx managed to win approximately every bike race he ever entered without one, and set an hour record that stood for 28 years. However, when that hour record finally was broken by Chris Boardman, it was done with extensive use of a power meter to guide his training. A power meter is not absolutely necessary for success, but it can be a fun and useful tool.

What is a power meter anyway? How do they work?

SRM Strain Gauge

A power meter is any device that can measure the power you are producing as you ride your bike. This data, recorded for later analysis and/or displayed on a bike computer in real time, can be used to pace your training or race efforts. All power meters work by using strain gauges, placed somewhere in the crankset, rear wheel, or pedal spindles. The harder you push on the pedals, the more deflection you cause in the strain gauges. As they bend, they send a signal to a computer, which tells the computer how much torque is being applied. Combine that torque with the speed that the crank, wheel, or pedal is rotating, and you can compute power. Fortunately, the bike industry has agreed on a standard method, called ANT+, of transmitting power, speed, and heart rate data to bike computers. You can usually use any "head unit" you want with any power meter you want. If you already have a Garmin 500 computer, for instance, you don't have to purchase a new computer if you get a power meter.

What are power meters good for?

Pacing Workouts
Bike workouts are often prescribed in terms of zones or power targets. While heart rate can be used to pace longer intervals, short intervals are problematic since heart rate does not change instantaneously. With a power meter, if a coach or training program prescribes "4x5 minutes @ zone 5 or 300 watts" you will know exactly what to do. You will also know whether you hit your training plan goals and can analyze the power file later or send it to your coach.

Pacing Races
By doing practice runs, you can figure out exactly how hard you can ride to finish a triathlon bike leg and still have enough gas to run, or how hard to push during a time trial so that you have nothing left at the line. Using a power meter to pace a race can be especially helpful when the route has climbs or a lot of wind. A cyclist's natural reaction to a hill or headwind is to push much, much harder. While you should push a little harder on uphills, using a power meter to pace allows you to make sure you don't burn too many matches. Late in any race with significant hills or headwinds, you'll find yourself passing people who blew themselves up early on. Compared to time trial efforts, for mass start bike racing a power meter is not as useful for pacing, but you may find it beneficial to gauge your effort in breakaway attempts. However, after the race you can often review your data and identify places where you wasted energy, or didn't attack hard enough, etc.



A Well Paced 40k TT

Monitoring Progress
Once you hit a decent level of fitness, gains start to come rather slowly. Over the course of a year you might expect to only gain 10 or 20 watts of power on the bike. Without a power meter it can be hard to tell if you're making progress. For example, you may do a monthly time trial event and think you're getting slower only because each month it gets a little windier. With a power meter, you can accurately chart your progress over time. You'll also be able to see your best power efforts over various durations, which can guide your training. For example, you may find that your 30-minute power has been improving, but your 15-second sprints are declining.



Steady 10min power progress

Evaluating Your Talents
By testing your best power at short, medium, and long durations, you can put together a profile of your strengths and weaknesses on the bike. This is mostly relevant in bike racing, a sport in which both aerobic talent and sprinting talent play a role. Using a chart developed by Andrew Coggan, you can get an idea of whether you are currently more suited to sprinting or breakaways or are more of an all arounder. You can also identify weaknesses and address them. See Andy's article on power profiling for more details. Triathletes who plan to experiment with or transition to bike racing can also get an idea of how they may stack up by referring to the chart.

Field Testing
One of the most fascinating applications of a power meter is to use it as a poor man's wind tunnel. This isn't easy to do, as finding the proper location can be difficult and the procedure requires patience and care. For those willing to put in the time, however, a power meter can be used to test equipment and position choices out on the road. With a good location and methodology, you can detect small changes in aerodynamic drag, as was demonstrated by Andy Coggan in his Aerodynamicists Challenge. In short, you need to find a stretch of road where you can do multiple loops without using your brakes and that is relatively low on wind. Velodromes or out-and-back routes with little traffic are good choices. You also need to know the elevation profile of your route. You can then use the Chung method to estimate your coefficient of drag. The aerolab tool in the free power meter software Golden Cheetah lets you do this without a degree in math.

Sweet Race Reports
Everyone loves a good race report, and with a power meter you don't have to say "I attacked the peleton with a big surge!"; you'll know exactly how many thousands of watts you attacked with. You can also post annotated charts of the race for extra fun. Most importantly, you can track your latest power records and brag about them on the internet.



Fun, annotated race reports!

Which one should I get?

There are currently three main players in the market, with a few others on the horizon:

Quarq - Crank Based



Quarq is currently ATC's best-selling power meter. It is built into the crank, which means you are free to use any wheels you want and still record your power. It is available with many models and sizes of crank, including Shimano, SRAM, and FSA. Chain rings can be swapped but will require re-calibration at the factory, which usually is a quick and inexpensive process. Quarq has been around a long time, and they have a reputation for good customer service and reliable operation. The downside with the crank-based system is that it is sometimes harder to swap the crank from one bike to another. However, if your bikes share the same bottom bracket type, this can be a fairly quick change.

CycleOps Powertap - Rear Wheel



Another popular type of power meter, and the most affordable, is the Powertap. The power meter is built into the rear hub of your wheel. You can purchase a powertap prebuilt into a wheel or as a hub and build your own. As with the Quarq, the Powertap is available on many models of wheel, from the basic Mavic Open Pro training wheel to a HED or Zipp race wheel. Different Powertap models are available, with the only difference being less weight. Now on their third generation of hubs, Powertap also has a reputation for painless, reliable operation and good customer service. Swapping your power meter between bikes is simple. The downside of a Powertap is that if you want to train and race with power, you either have to train and race on the same rear wheel or get two of them. One solution to this problem is to get a Powertap with a basic training wheel and put a disc cover on it for races.

SRM - Crank Based



SRM is considered by many to be the best of the best, but you pay for it. Like the Quarq, these power meters are built into the crankset and are available with many models and sizes of crank. SRM has a reputation for being the most reliable and accurate, with examples in the field that continue to operate after many years of service.

Garmin Vector - Pedal Based



Many people are excited about this upcoming product, which integrates the power meter into both pedals. This promises to offer the advantage of easily moving the power meter from bike to bike, as well as freeing up race wheel selection. Some consumers are also excited to get left vs. right leg power data, which the Vector will provide to supporting head units. Sports physiologists are dubious as to whether the information is useful, but having the data available will at least let some people confirm or deny that for themselves. Garmin expects to have this pedal, currently in development, ready in a few months. But buyers beware: even the best power meter models tend to have a few issues in their first run.

Where can I buy one?

Power meters are not generally kept in stock at your local bike shop, as wheel and crank preferences are so personal and varied. However Austin Tri-Cyclist is offering 10% off and free installation on all power meters for the next month. Stop by the shop and ask for Adam Stroobandt, and he'll help you select and order your power meter.

How do I get started?

A good place to start is the book Training and Racing with a Power Meter. This book is full of useful information about training and racing for both triathletes and cyclists.

2012 Austin Marathon Sale!

Fuel up with the most extensive nutrition selection in Austin.

Fuel Belt Sale! Clif Shots Running Fuel Coming soon - the Cervelo P5! Simply Faster!

Stop by ATC and check out our vast nutrition selection, featuring Hammer, Gu, Clif Bar & Co., Powerbar, PureSport, and more. All fuel belt products will be 15% off in honor of the Austin Marathon, including: Race Belts Water Carriers Accessories, and More! Clif Shots will be on sale for $1.00 each. These are 90% organic, offer multiple caffeine options (including caffeine free), contain electrolytes, and provide a quick source of energy. ATC has a full selection of SPIbelt products, an Austin original! We just received the latest and greatest from 2xU Compression. We have the full line of Active and Recovery Compression tights, socks, sleeves, and more. Plus, we still have Zoot shoe closeouts! Great for the upcoming Tri Season. Check out the latest closeouts from Cervelo - Cannondale - Kestrel - Litespeed.

Careers in Multisport: Photography Andrew Wolfe

by Kat Hunter

Every workplace has its hazards. Still, there are some challenges a multisport photographer faces that go above and beyond the typical call of duty. Finish line shots of overextended runners giving their all, including the contents of their stomach, are common enough that photographer Andrew Wolfe has had a number of close calls. If you don't want to sport a hazmat suit, fitness and quick reaction times are just a part of the job description.

Andrew, owner of PhotoWolfe.com, is a frequent contributing photographer to the ATC blog, covering everything from 5ks and half marathons to cycling events and triathlons. His wife, Megan Wolfe (Megan Blood before their marriage last October; and yes, Andrew says, her name could have been "Blood- Wolfe"), often picks up a camera to help out when she's finished competing in events. An avid runner and triathlete since 2009, she was Andrew's inspiration to start his own photography business.

"At my wife's fist tri, I brought out a camera, a Canon Rebel XT with a kit lens that we had sitting around the apartment," he says. "After her first triathlon, I knew we had both found a new passion. Before her second triathlon, I upgraded to my first pro lens, which I bought off Craigslist. At the second race I met a great photographer, Jake North, who took a look at my shots and gave me a few recommendations and pointed me to some resources online."

Andrew signed up for his first triathlon, the Fort Hood Triathlon, in September 2011. Due to the lack of rain, however, the race became a duathlon. He admits it was a disappointment, since the swim would have been his strongest leg, but he still had a great time racing. A month later, he ran his second-ever 5k on the morning of his wedding. Andrew says he'll probably race this season, but he's also fond of his place behind the camera.

After two years of out-on-the-course experience, he's happy to help others with advice on site or by email. He recommends a DSLR to shoot any sporting event. "Be sure to keep the shutter speed at or above 1/500 and the aperture at the lowest possible setting," he says. "Most of the time, I shoot with the camera in portrait orientation in order to put as much of the runner in the frame as possible. Also be sure to center the runner in the frame."

Repetition is key, he says. "Shooting races is all about finding a good shot you can repeat for every person. From the camera bodies to lens I use, they are all built for speed and accuracy. It can get hard preparing shots that are far enough from the start line so runners are spaced out enough but close enough to the finish line to make it back for the first finisher."

What's Andrew's favorite type of event to photograph? He says that question is easy. "I like capturing a runner's first race or PR. The satisfaction and accomplishment on their face when they cross the line is awesome."

All photos are by PhotoWolfe. Visit PhotoWolfe.com for contact info and more shots.

Race Report: 2012 Alsation Country Omnium

by Kat Hunter, Snapple-ATC Racing

Suzy Snell and Kathleen Hattaway in the Alsatian Circuit Race

Bike racing – sleeves, socks, careful color coordination, calculated backstabbing, shaved legs regardless of gender. On a good day, you might feel great and be in the right place at the right time. On a bad day, you might miss a break that sticks, get caught up in a crash, have a flat, or find yourself in the back of the pack before the final sprint with nowhere to go. There are no "finisher's" medals, and for placing near the top you're more likely to go home with a check or an envelope full of cash than a shiny plastic trophy. It's a no-frills culture that contradicts itself, at times, with its rigorous fashion rubric and petty intrigues. In essence, if you're up for a challenge and a gamble with Lady Luck, a weekend of bike racing is about as entertaining as it gets.

Holland Racing has a reputation for putting on well-organized races at exciting venues, and true to form, the Alsation Country Omnium was run with business-like efficiency and panache. Held in Castroville, a small town about 30 minutes west of San Antonio, the two-day event included a circuit race, time trial, and road race, with a total purse of $10,000 and fun, drinkable primes like cases of Honey Milk and bottles of locally made Deep Eddy Vodka.

For results from all categories, click here

Women's 1/2/3
Saturday circuit race, 12:20pm:

The circuit-race course, closed to traffic, was a 2.5-mile loop on a wide, smooth road in an area dedicated mostly to medical research facilities. For the women, the race was 40 minutes. Although we were originally scheduled to start with the 50+ Men's race, a last-minute verdict allowed our 16-person field to start separately.

The main player for the women's race was, without a doubt, Bicycles Outback. With six riders in the mix, they set the pace – and a fast one, at that. They launched attack after attack, with the rest of the field scrambling to chase them down. With three riders, Team Brain and Spine also had the strength of numbers. That left seven of us to our own individual devices, including Tracie Akerheim of Think Finance, Shannon Gaffney of Bicycle Heaven, Morgan Patton of Team Type 1, junior rider Amber Vredenburg of T3Multisports, Annalisa Fish of Austin Flyers, Suzy Snell of Colavita, and myself for Snapple-ATC Racing.

It was an interesting race – something was always happening. With the coordinated attacks from Bicycle Outback, the pace rarely slowed, and the turns were sharp enough to keep it exciting. Just after the officials announced a prime lap, Annalisa and I broke away. We held off the rest of the field to get the two-deep prime, but the pack was working hard to catch us. We were taken back into the fold after another half-lap, still with two or three laps to go.

The last hill into the finish was a slight incline, not steep enough to eliminate the advantage of being in the draft, but enough to increase the difficulty of the final sprint. We were all crammed in tightly together when someone started to sprint around 400 or 500 meters. Stuck near the middle of the pack, I realized I wasn't where I needed to be. A crash had happened around this point in the race for the Cat 4 Men, but I reminded myself that I was not a Cat 4 man and neither were my fellow riders – we could get through this without bloodshed. I had to ease up to go around the rider to my left, but then I had a clear path to the finish. I crossed the line just ahead of Tracie Akerhielm, who took second.



Saturday TT, 5:00pm:

All categories completed the same 4.8-mile, out-and-back time trial, which was gently rolling except for a final rise into the finish. We were well prepared for it, since it included a large part of the circuit race course. Now we would be using both sides of the road, no longer completely closed to traffic, but the pavement was wide and the few cars driving through seemed to mostly be race spectators or participants. The top Pro 1/2 men, coming in at an average of 31mph or higher, were probably cruising close to the posted speed limit.

Because of my mechanically minded husband, Jack Mott, I have every aero gimmick that's fairly important and within reason – a Cervelo P2, an aero helmet, a deep front wheel, a disc cover for the back wheel. When I started riding my first tri bike – again, a gift master-minded by Jack – I got a fairly aggressive fit from Austin Tri-Cyclist, so I didn't know enough to request a more comfortable, slower position before I was used to the "right" one. TTs and duathlons were my first introduction to the world of cycling.

Many women roadies don't do multisport events or TTs outside of omniums and stage races, so they often complete the TT portion on road bikes. That puts them at a heavy disadvantage, as much as three or four seconds per kilometer. Still, many would argue that it's not enough of a disadvantage to invest in the equipment or go to the trouble of bringing two bikes to an event. In an omnium, you don't get as many points or as much prize money for a TT as for a crit or road race.

All the Bicycles Outback riders were on their new custom Calfee frames with Ultegra Electronic Di2 gruppo. (Now those are beautiful bikes.) But I knew Nadia Barrera of Team Brain and Spine was a strong time trialist and had the gear, and I saw a few other aero helmets and TT bikes. I knew I was going to have to work hard for it. Plus Jack and I had a bet going for who could post the fastest time – he'd placed 8th in Cat 4 at 10 minutes and 30 seconds. I didn't have a watch, but I figured if I gave it everything I could come close.

I used to look forward to time trials. Now that I've come to know them better, however, I've lost all my affection for them. A time trial is just a pure test of pain, a question of how bad you're willing to hurt and for how long. A terrible opportunity, too, to get to know your inner self a little too well, all those voices in your head lining up to tell you why you should or shouldn't slow down.

But as much as I dread the experience, I love the spoils. When I found Jack after the finish he just held up his watch and grinned – 10 minutes, 30 seconds, and some change. We had to wait for the official results to be posted to decide the victor. Fortunately, with Holland Racing that doesn't take long. I had placed first among the women. Annalisa Fish had a surprisingly fast time, taking second on a road bike with clip-on aero bars. But was my brutal, eye-bulging push to the line worth it for those last few milliseconds? I'd say so: Jack: 27.42mph, Kat: 27.43. Aww yeah.

Sunday road race, 11:50am:

It was a gray day. The sort of grayness that should be spelled the British way – a watery, weak, cold, completely drained-of-color grey morning. Rain was forecasted for the afternoon, and we had 47 miles ahead of us.

We'd been warned that the course would be narrow and rough in spots, with cattle guards and less- than-perfect road surfaces. Starting from the Hotel Alsace, it was a lollipop – 14 miles out to a 19-mile loop, and then back again. The warning was no exaggeration. Wad up a piece of paper into a tight ball, lay it out flat again, poke about two hundred holes in it, and then turn it into asphalt, and you've got something like the Gilliam Switch Road loop.

Bicycles Outback ruled the day again, sending attack after attack up the road. Sheri Rothe, along with Shannon Gaffney of Bicycle Heaven, was in one lasting break, and Kathleen Hattaway soloed away for another. The rest of the pack wasn't pulling together well for the chase, but after a while someone would get the job done, and then the cycle would start again. Like the circuit race, the road race was interesting because something was always happening or about to happen. Since women's races often lack organized teams, not to mention male bravado, they can sometimes be quite slow, with no one willing to push the pace. Bicycles Outback was keeping us on our toes.

Oddly enough, we got a brief sprinkling of rain on the loop and some of the roads were soaked, including the final stretch into the finish line, but we never hit the heavy downpours. And though it was cold, at around 45 degrees, it wasn't miserably so. I was definitely looking for the finish about 10 miles before we actually got there, but overall I was feeling good. So when I had an opportunity to work with Sheri Rothe in the last few miles in a two-woman break, I took it. We put our heads down and kept a high, steady pace until the end. The pack chased at first, then fell back enough that we knew we were safe. I think in my excitement I actually said, "We got this."

I took first in the road race and in the overall omnium, certainly my best-ever weekend of racing. Sheri took second in the omnium, and Tracie Akerhielm came in third. To view the full results, click here.

Many thanks to all the organizers, officials, sponsors, and others who made the weekend fun and safe!

Event Photos By Robert Mercado
Video compilation by Bicycles Outback Racing

Tips from Brandon Marsh: Triathlon Training in the New Year

New Year's resolutions last about as long as a snowman in July. A couple of days into January, you're feeling motivated…ready to quit coffee, climb Mt. Elbrus, file your taxes early, clean out your garage, and maybe take up sailing, to boot. But after the first few weeks of trial and tribulation, it's often all too easy to shelve those lofty goals until next year.

We asked Brandon Marsh, professional triathlete and coach, the best way to start the new triathlon season, from how to set goals and stick to them to finding the right balance in training. Read below for his responses.

What's the best way to go about setting realistic goals?

• Look at past years' performances and set specific goals for swim, bike, and run improvements. These can be pace, power, or just making sure you get out the door and focus on your key workouts more.
• Evaluate you realistic training time, and adjust your goals and expectations accordingly. Improvement will come from training "smarter," training "more," and from the additional year that you have in your legs!
• Try to focus goals on performance as opposed to times or placings...courses differ even year to year. Conditions are variable, so even if the course is the same, comparing a time year to year may not be the best thing, and you cannot control who else shows up at the race. Control the controllable.

How often should I race? What's the best way to put the race season into perspective?

• I like to have two pretty key races close together (unless they are IM events). That way you are not putting “all of your eggs in one basket.”
• The amount of racing you decide to do will probably depend on your personality. With the focus so many have on IM distance events, a lot of athletes miss out on the fun of racing just for fear of missing a long ride or run.
• It helps to realize why you are doing the sport. Is it your job? Is it a stress reliever? If so, try not to allow triathlon to just create more stress. The season is long, so treat it as a long race and pace yourself!

After the off season, when should I start ramping my training back up again?

• Ramp the training back up whenever you feel ready or at least get started with training again when you feel ready. Maybe you feel sick with yourself that you've taken so much time off or eaten so much junk or put on a few pounds. Or maybe you have started to "miss" the training. Those are good indicators that it is time to get going again.
• “Off season” can be a bit of a misnomer for some. A lot of triathletes put in a run focus and end with a marathon in the early spring or late winter. I say do the training but don't run the marathon if you need a run focus. Whatever your “off season” is, it's a good idea to find a loose structure that you can maintain and try to stick to it without being too psycho!

What are some tips for finding the right "balance" in training? How do I find the right mix of volume vs. intensity, frequency vs. duration, and time devoted to each sport? How do I know when more is beneficial and when more is going to get me hurt?

• This really is an individual question as no two athletes are the same. Typically, the injuries that triathletes get are overuse type injuries, and typically they show themselves while running. But, generally I like to encourage athletes to have two key swims, bikes, and runs each week. If you have more time, fit in additional easy workouts around those six key sessions.
• Try to run more frequently, and keep the runs shorter and easier for a while. Begin to add to one run until you reach 60+ minutes. Then start adding to a second run so that you have two key runs a week.
• For cycling, most athletes will be able to handle a little bit more intensity and volume. But, I think that for some a bit more intensity...especially in the winter/indoor months…can go a long way. This can also help us in Austin where it is really easy to be really fit all year. So, you might have one ride that has some shorter efforts and another with longer efforts.
• The swim, same as riding, especially since no one likes getting in a pool when it is cold. Make the sessions count. Put in a good effort when you swim. Don't just get in and float around. Work on your stroke in warm-up and cool-down, but get after it in your main sets.

What are important things I shouldn't forget to incorporate in my training?

• Mainly don't forget to vary your training. We will all gravitate towards workouts we like, but don't neglect doing the ones that you don't particularly like or that challenge you every once in a while.
• Do some of the small things. Personally, I like to do some TPTherapy work in the evenings in front of the TV. I like doing some very basic planks and core work, but you don't have to go out and buy the latest gadget (TRX for example) to make it work. Just a few minutes of those two things can help keep you ahead of the injury game.
• Since most of us have pretty "sedentary" jobs, get up and walk around a bit just to not be sitting all day.
• Keep it fun, and keep it social when you need to. That will help your longevity in the sport more than the latest training fad.

For more info on "Team Marsh," coaching, and more, visit www.team-marsh.com

The Cervelo P5 Unveiled: Simply Faster!

The Union Cycliste Internationale, ruling party of all things bike racing, has been busy "clarifying" rules pertaining to bike design for most of its history. Frames and bike parts deemed legal for years are often found, quite suddenly, to be illegal. Recent victims have included the Specialized Transition, P4 water bottle, Cervelo seatposts, and the much-loved Vision time trial bars.

Growing weary of the changes and restrictions, which strike many as arbitrary and superficial, triathletes have campaigned for bikes that do not adhere to UCI rules, since most triathlons allow for much more design freedom. Bike makers have begun to answer the call. Spy pictures of a UCI-illegal "Illicito" from Quintana Roo have surfaced. Specialized had a brilliant release of the Shiv Tri, with Craig Alexander's Kona win as a fitting introduction. Now Cervelo has released their offering, the P5, which features a UCI-illegal fork, seatpost, and front end. But don't fear, roadies – there's a UCI-legal configuration as well.

Full details on the aerodynamic advancements have not been released yet (a whitepaper is coming) but the Cervelo website hints at the P5 being "30 seconds faster over 40k." It's not known if they are comparing the P5 Tri with the P4, but if so that would represent a significant leap forward, given that the P4 was already among the fastest, if not the fastest, bike on the market. The time savings implies that Cervelo may have trimmed another 75 grams of drag from the P4 to the P5, which would make it a complete outlier among bikes today.



Two Versions - UCI-Legal and Triathlon Specific

The Cervelo P5 frame is a completely UCI-legal and optimized shape. Several design features will appear similar to other recent super bikes such as the Scott Plasma 3 and Cannondale's prototype (currently being referred to as "the new Slice"). This is no accident, as the distinctive seat tube and head tube shapes are a logical consequence of the UCI's tube shape rules. Cervelo claims to have gone the farthest in maximizing these rules, resulting in deeper tube shapes in these regions than any other frame. The UCI-legal frame allows Cervelo to offer the bike in two configurations, one for triathletes and one for roadies. Those with the coin could even switch between configurations depending on the race. The UCI-illegal frameset comes with the following UCI-illegal bits to reduce drag even further:

• A deeper, UCI-illegal fork that integrates with the Magura hydraulic aero brakes
  (~4 seconds per 40k time savings)
• An aerodynamic, UCI-illegal front end cover for the front brakes
  (~3 seconds per 40k time savings)
• A seat post allowing a more forward seat position adjustment
• A custom, UCI-legal integrated aerobar, the 3T Aduro

Given that forks, head tubes, and aerobars sit up front hitting clean air, these changes should make for fairly large drag reductions compared to the UCI-legal frameset. The 3T Aduro offers the most potential advantage with its integrated design, adjustability, and water bottle mounting features. Fortunately, it's UCI legal, so roadies can use it too, though it doesn't come standard on the UCI-legal bike. Below you can see the P5 in three configurations, the standard UCI-legal bike with Magura aero brakes, the UCI-legal bike with a standard brake caliper, and the all-out triathlon setup (click to zoom):

Fit

The P5 frame features a bit more stack than the P3 in order to better accommodate the typical triathlete position. Those who prefer super low positions are not out of luck, however, as Cervelo assures the aero-minded that their 3T Aduro bar in X-Lo configuration allows lower positions than could be achieved on a P3 or P4. They claim the P5 allows more than enough adjustment to accommodate the entire Garmin team's positions, including Aero God Dave Zabriske. Cervelo has provided a stack and reach chart to aid in sorting out their new integrated aerobar system (below). When using the 3T Aduro bar, large stack adjustments are made with the 3 different configurations (X-Lo, Low, High-V). Fine tuning of the stack is done with under-stem spacers shaped to match the integrated stem.

P5 Features

• BBright - Stiffness and weight +Click For Details
  • Standard on Cervelo's S5 and R series bikes, the P5 is now the first TT bike to be offered with BBright. The BBright bottom bracket takes advantage of otherwise unused space on the non drive side by using an asymmetric shape to increase stiffness and reduce the weight of the frame. Additionally it allows cranksets to improve stiffness and/or weight as the non drive side crank arm can be straighter. In the end, the BB+Crankset system as a whole can be designed stiffer and/or lighter. The P5 will ship with Rotor 3D cranksets, and BBright cranks are currently available from SRAM, FSA, and Tune as well. Many other cranks can be made to work with adapters if desired.
    
• Dropped Down Tube - Integrates with fork and front wheel +Click For Details
  • A feature carried over from the P4 is the dropped down tube. Cervelo combines an integrated fork that fits neatly into the frame and a dropped down tube that hugs closely to the front wheel. The design maintains an airfoil leading edge along this curve around the front wheel, rather than a cutout, which would add drag whenever the wheel is not pointed exactly straight ahead. On the Tri version of the P5, the UCI-illegal fork integrates seamlessly with the aero brakes for a beautifully integrated front end.
    
• Storage and Hydration - Carry water, food, and tools +Click For Details
  • -The P4's integrated water bottle solution proved to not be very popular. The P5 has thus moved to the solution found on the S5, a truncated airfoil shape on the downtube that directs air around your water bottles, reducing the aero penalty of carrying a standard or aero water bottle.
    
    
    
    -The P5 features mounting bolts on the top tube behind the stem, allowing for seamless and secure attachment of accessories of your choice, such as the P5 specific bento box from Dark Speed Works and a very slick, upcoming product from TorHans as well, to be released soon.
    
    
    
    -The P5 offers a "HiddenPocket™" compartment behind the BB to store a Di2 Battery, and could perhaps be used to store a multitool or other small items as well with some modification (though rear wheel removal would be necessary to access it).
    
    
    
    -The 3T Aduro aerobar includes mounts to place a water bottle between your aerobar pads, a hydration solution shown to often reduce drag significantly.
    
    
    
    -A interesting bolt is visible on top of the BB area that may be present to allow integrated flat kit solutions to be mounted. TorHans is working on a product to fit seamlessly into this area, details to come soon.
    
• Magura Hydraulic Brakes - Optimum aero and stopping power +Click For Details
  • This offering is a first for tri bikes. While the P5 will happily accept normal cable actuated brakes, the tri frameset and both complete bike offerings come with the new Magura hydraulic TT brakes. Magura has been building some of the best mountain bike brakes for years. Cervelo worked with Magura to design a road bike brake and brake lever that was as aerodynamic as possible. The hydraulic setup allows for an extremely aerodynamic brake, with all cables hidden from the air, without sacrificing stopping power or modulation. The brakes easily allow new wider rims to fit, offer easy adjustment and quick release, and have a 5 year warranty on fluid loss. Total weight is only 495 grams for the RT8 version, which includes the Cervelo-designed aero brake levers, and fluids. Those who don't wish to use the hydraulic brakes can still use any brake they like, as all mounting points are completely standard.
    
• Easy Maintenance - Easy traveling, wheels fit, standard parts +Click For Details
  • While the front end of the P5 appears very proprietary, the entire bike can use normal parts at all locations. The front brake mount can accept any standard brake, the rear brake can accept standard calipers, and standard stems and aerobars can still be used. Assembly of the bike for travel is perfectly normal and requires no special tools or extra time. The Magura brakes allow for great aerodynamics without the usual difficulty of adjustment and wheel changes associated with center pull brakes. Cervelo also says that all current wheels on the market, including the extra wide wheels from Zipp and HED, fit in the P5 frame.
• The 3T Aduro - Integrated, adjustable, fast +Click For Details
  • Included in the UCI-illegal frameset is the 3T Aduro aerobar. This is available in three configurations (X-Lo, Lo, and High-V), offering a wide range of stack to suit any rider. Cervelo claims that all three configurations are essentially identical aerodynamically, so there is no penalty for those who need more stack. Stack can be fine-tuned with integrated fork spacers, and reach is adjustable in a 5cm range. See the stack and reach chart above in the fit section for details. Cables are routed through the bar completely internally, never seeing the light of day as they enter the frame under the cover of the integrated stem. The Aduro also features a clever bottle mount system, so zip ties are no longer required to "torpedo mount" a bottle between your arms. The Aduro is not included in the UCI-legal bikes, but it is UCI legal, so roadies looking for the fastest setup may want to pick this up too. The X-Lo configuration of the Aduro features a very low stack, which allows for aggressive positions even though the P5 frame stack is higher than the P3 and P4. Cervelo also claims this is the fastest aerobar they have ever tested, and they have tested the much lauded Ventus and USE Tula.
    
    

Specs, Pricing, Availability - ATC expects stock to begin arriving in March

Four configurations of P5 are currently offered, framesets and complete bikes in "TT" and "Tri" configurations. Details and pricing follow:

Trim	Includes	Gruppo	Price
TT Frameset	UCI-legal fork and seatpost, mechanical rear aero brake	N/A	$4,500
TT Complete Bike	3D Rotor BBRight Cranks, 3T Aura Pro Aerobar, Magura Hydraulic Brakes +above	Dura-Ace/Ultegra	$6,000
Tri Frameset	UCI-illegal fork and seatpost, hydraulic brakes, 3T Aduro Aerobar	N/A	$6,500
Tri Complete Bike	Rotor 3D BBRight Crankset +above	Dura Ace Di2	$10,000

More Info

• Cervelo's P5 Official Page
• Cervelo P5 Simply Faster Page
• Slowtwitch P5 Review