Speaker: Now you'll get to a certain point where you will try to do with your hands because the thing you want to do is get the tire iron in here. And you do not want to pinch the new tube that you have just put in and snake bite the tube before you even get a chance to pump it up.
This tire is nice enough that I can actually do it by hand and I am done. Now, if I do this on race pace, I could probably do that in how long? Minute and a half, two minutes and that'll be it. You want to make sure both the front and the back are either clincher or tubular because you want to carry spares for both. Or you want to carry a tubular one and a spare too. But if you do glue them on, what I would like to do? Definitely start here with the glue and then I do not glue these 4" right here so that I know that if I do get a flat in race situation, I know to turn the wheel over go straight from the valve, straight up and that is where there is no glue and I can ripoff the tire. Go otherwise, it's glued all around. It's very hard to get the tire off that way.
Plus, because the valve is here is typically a little bit tied around the side, I mean not much but I always myself, just rip here and then I can get the tire off. And those are actually easier to change than these because the tubes is already in it; you just put the tire back on. But nowadays with technology and the way this tire is, it's very easy to fix a flat.
So think how easy that is and there is no excuse why you all shouldn't be carrying a bike pump with your CO2 and be able to fix it in a race. And as long as you have prepared your mind for fixing a flat; as long as you have visualized a week before the racing, you are visualizing everything being perfect for that race, you are visualizing having a great swim, a great bike and a great run; you also need to visualize what happens if something goes wrong.
You need to visualize okay what happens if you have a flat and you comfortably, without anxiety change that flat tire. So that if it really does happen in a race, you are like, okay, I have gone through this in my head, I know what to do. It's like a rest break and many as it is----.
Audience member:[Audio Dip 0:02:04.0-0:02:06.0]
Speaker: Yeah, but your heart rate actually has a chance to come down and your body actually, you might do a better second half of the race that way. You force yourself to risk. But think about if you had a high anxiety level, you hurriedly want it to come down as much. So that's another reason why be as prepared as possible on race situation?
Okay, put the wheel back onto the bike. Alright, putting the wheel back onto another bike, because we already have this wired ray are pretty out, it's going to be a lot easier to put it back on the bike. Also because it's going to be more slack in the chain and that's why you want to have it at the far end? And you will also know that for good gearing, for when you get back on your bike, you know that it's at the very last chain ring.
Okay, so you know that that's where I have my gearings already. Instead of putting in like guessing like saying "Oh my gosh! Is mine this one or this one? And then you get back on and you press real hard and also you are skipping gears, you are more likely to break the chain. Especially, if you are going up hill, if you are having to start again up hill. So I will just put it in there and then simply just pull back, it's in there right now and then you will just tighten it, this gear. Then what I would like to do? Make sure it's not rubbing the break and then I am off and away. Now it looks kind of funky now just because the tires are not pumped up as far as going around, but that is it.
Equipment wise, we will go around a little bit. I am putting my air bars on tonight but if you have already get any type of equipment, the most important thing ahead of wheels, air wheels would be handlebars. Does anyone not have arrow bars? And when you are on your bike, your body is 70% on the drag, the bike is only 30%. So you want your body to get in arrow position more than the bike. You want to be an arrow position cutting down that wind drag. So the most important thing is getting arrow bars.
Second most important thing, is getting an air wheel and disc wheel is probably the most aerodynamic but typically, you don't have that for hilly races because it's usually a little bit heavier. The technology has now got to the point therefore it's almost as light as a deep rim wheel. But I would advice people if you are buying a set of race wheels, you probably want to buy a set of deep rim wheels. That's where the rim actually comes out to be this far. Okay, for aerodynamic purposes.
Then the third most important thing might be the actual shape of the frame itself; aerodynamics here. But the main thing is handle bars, then the wheel system, and then the aerodynamics of the bike, and then you get down to the nitty-gritty of having bladed spokes and all that stuff. But if you are to invest in anything, arrow bars would be the most important thing for investing.
Joe Friel: We are going to talk about running today. When I talk with triathletes, everybody has got a strong sport and a weak sport in triathlon. It's a unique sport in that regard. No other sport we have talked on has got something strong and something weak which is dramatically strong and dramatically weak in their sports; triathlon is that way. And triathletes are unique people. One thing that I like about triathletes or always have liked about triathletes; I have been involved in the sports for like 25 years, is that triathletes are open to new ideas.
We are the ones who made aero bars, started using aero bars first. Then, like in 1987, then in 1989 Greg LeMond used some of the bike at the tour and all of a sudden cyclists think they invented aero bars. We were using them two years before the cyclists even heard of them. And we are going right down the line, we can talk about training concepts; swimming. We are the ones who accepted the ideas, we guys spend a lot of time working on technique in the pool to improve our swimming. Swimmers believe in doing a lot of fitness training, really working on their fitness, their intervals and duration and putting huge amounts of volume they put in. And we focus on the technique side of the sport because we know that can make us faster.
In running; there are some things going on right now in running; specially in the sports of triathlon, they are unique. And what I am going to do? Share some of the ideas with you today and how you can also improve your running to become a faster runner? There are really three things you can do to get faster in running. The first one is to improve your aerobic capacity which is called VO2 Max. That's largely limited by your genetics, who the parents were is the big determiner that how much room you have got to improve that? And you can probably improve it for, maybe three years of serious training and then beyond that, you have really pretty much hit your peak as far as VO2 Max; if you have been training very, very solidly.
Second thing you can do to improve your VO2, improve your running fitness is to improve your lactate threshold. Like to go in more details, the lactate threshold as percentage of VO2 Max needs to be relatively high. A very fit athlete can get to around 85-86% of VO2 Max when they are running and do very well; that's make some world class athletes. High VO2 Max, high percentage of VO2 max before they go red line. Most of the racers are a little bit below that but we can get there with training; that's what I think about lactate threshold, we get there with training; very hard training. We were talking, years of work to get to that point, to get to the point you can actually; this is lots of intervals, this is lots of temper run, this is lots of hill work, this is lots and lots and lots of training but you can lift your lactate threshold.
The third way is called economy or efficiency. It's something we can do to improve many different aspects of how our body moves through space. One of those things in running will be to loose weight. To a point, as you loose
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