Okay, the bike is turned. Now I got to pressure on the outside foot. And this where you can make and gain a lot of time on people. I am at the apex, that's where I cut the turn at the apex. Alright, so let's all try it.
Pressure on that outside foot, good! Good! Turn the bike more, Keith. The apex, sink it at the apex, Mark. I want you all must be able to high five me. I want you to almost be able to high five me. This close, this close. Good, good, very nice! This close to me right here, Andrew. Good! Right here, right here, right here. Good!
Right here, right here, good! Good, good, good. Good, good! Outside leg pressure, outside leg pressure, there you go, there you go. Alright, everybody, we are going to start now turn around, turn and go the other way.
A lot of times people come in, they are going to come in to turning. What happens when they make that turn, they just go, woo! they shoot way out into the other side of the lane. Alright, so when you are coming in, make sure that you kind of cut the corner at the apex of the turn and use that momentum to kind of propel you out.
So remember, when you are kind of thinking your legs as being piston, you want your knees to be going forward. Also remember that descending is like free time It's like transition time, you can make or loose a lot of time on the descends. And cornering is also important. A lot of people are way too tentative about cornering, they loose a lot of time in cornering. So think about when you corner, pressure on the outside of the foot. Then you lean into the turn with the bike and not with the body. And you make up a lot of time on other people.
Fixing a flat, it seems so simple. Yeah, a lot of people just don't know how to do it, or they think it's never going to happen to them. Gran and I have done over a 220 triathlons and I have only had flat probably, during four or five of them. So it doesn't happen that often. But typically, you can change a flat in only two minutes. And if you are doing, even Olympic distance, if you are going to be out there for two and a half or three hours or something like that, two minutes is not a long time. Specially for those that are competing an half ironman or ironman distance, then you don't know how to change a flat because you might have upto two flats.
I know Eric who has been training Colorado for three or four days, he already had two flats himself. So actually he could probably give this talk. Let me just go through the whole aspect to changing a flat. And I am going to use the rear wheel because it's a little bit harder to change as far as getting on and off. And it's pretty simple to do. Typically, what you would like to do is, is you like to have this gear down to the smallest gear because it's the easiest way to get the wheel off. And if you are doing, if you have dismantled your bike, and you are traveling with your bike, and dismantle it, and put your bike together; you want to have this all the way down here to get your wheel off the bike.
Okay, simple as that to get the rear wheel, hold that Eric. And then I am going to get rid of this because we don't need it anymore. Alright, so when you have a flat tire and you take the wheel off, the first thing you want to do is get one of the side of the tire off. You don't want to get the whole tire off. And you have a tire iron something like this. And sometimes, you may need two tire irons. This type of tread on this tire itself, you don't.
Most tires now a days are made with what they call clinchers. On the other type of tire, it's called tubular. How many have you raced with tubular tires? That's where the tube is actually sewn into the tire. Now race wheel manufacturers are making wheels for clincher tires because you can put upto a 130 psi into a race wheel now for a clincher.
Tubular tires, where this is actually sewn into the tire itself, you can pump upto a 170 or 180 psi. I made a mistake once at the World Championships in Perth one year, where my goal was to have as little surface area as possible on the pavement. Because typically, you are going to go faster. Less surface area, you are going to go faster. Instead of having a big wide tire, for instance let's just over exaggerate, big wide tire on the surface, you rather have a thin one. So I had a 19 mm tire and this right here is a 23 mm tire. And I had a 19 mm tire and I had a tubular. And I pumped it upto a 160 psi because I thought, okay, I only want barely have my tire on that.
Well, it just so happens that I didn't preview the course enough and it was a 270 degree turn. And this is Triathlon racing, and we were about 10k into this 40k bike ride. And there are eight of us in the lead. And we had about a minute 15 up on the second pack, and I am looking around, I know I cannot run through these guys. So I am like, I think I will get top five at Worlds', no problem. This is a piece of cake is all we are doing, is cruising up and putting time on everybody else. And I went around this 270 degree turn, and because I had such thin tires because they are pumped up so high, that I crashed. And both wheels came out from under me. Well, I didn't get backup on my bike fast enough, I dropped my chain, and by that time that second group had caught me. And instead of being in top five at Worlds', I was like 23rd or 25th. That's just an equipment problem, that is a mistake that I made.
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