Bontrager Aero Pack

I bought my Bontrager Aero Pack before the 2010 Ironman Augusta 70.3.  I used it during the race along with two disposable water bottles.  The weather was cold for the time of year.  It rained for the majority of the bike segment so I didn't have the need to hydrate myself as I would if it were hotter.  I did not use a heart rate monitor during the race. 



I found that while running with my bike to exit T1 with a full bottle of water and Perpetuem the drink tube acted like a geyser.  I bought a bite valve to correct the situation.  I'll use a tie-wrap to secure the bite valve to the drink tube.  The bottle lid has a slotted opening to pour in fluids on the go.  The heart rate monitor (HRM) holder attaches to the bottle with a ring that goes around the opening under the lid.  The ring has two notches at opposite ends to secure it in either the 12 O'clock or 6 O'clock position.

For test purposes, I used a small piece of foam pipe insulation around the HRM holder to better facilitate installation of the HRM.

Flat Tire

While out on a training ride with several friends a few weeks ago I had a flat tire.  Three of us had arrived at our meeting place.  While we waited for the fourth to arrive we took off on a high speed 5-mile spin through the neighborhood before returning to the church parking lot where we started.  As we continued to wait and talk I stood astride my bike.  All of a sudden the air in my front wheel, an Alex 320 Tri clincher, left the tube with a gasp.  It was completely flat.  Luckily for me this didn't happen 10 minutes earlier.  


The hole in my tube

"That was weird" we all said before proceeding to replace my tube.  The leak occurred right next to the valve stem but no burr was visible on the rim.  With no burr to remove I placed a small piece of electrical tape over the valve stem hole as a preventive measure.  I put a hole in the tape with a hole punch and made sure the piece of tape was small enough not to interfere with the tire bead seating with the rim.

Rim strip

Electrical tape over valve stem hole

The Park Tool Co. website has a detailed tire and inner tube replacement procedure.

Zefal Spy Mirror

Lately, there seems to be a lot of cyclist and vehicle accidents in the news or is it that I'm just noticing it more.  Either way, visibility or being seen, is important when you're on a bike.  I accomplish this by trying to wear brightly colored clothing.  On the other side, I also ensure that I can see my surroundings when I ride.  I want to see the road, other cyclists, and especially vehicles like the guy in the big truck pulling a trailer that will invariably appear when you're least expecting it.  See and be seen!

I used a helmet mounted mirror years ago when I could be seen riding my red Trek 1500 road bike.  My old helmet mirror and that road bike are long gone.  Now I only have a tri-bike.  Instead of buying a new helmet mirror I decided to try something different.  I purchased a Zefal Spy mirror.  The Zefal Spy has a slightly convex mirror that is designed to mount on the handlebars.  The convex mirror provides a wider field of view than that of a flat mirror.  It also makes objects appear further away than they really are. 


Zefal Spy mirror mounted on Vision Carbon Wing base-bar

Mirror on the base-bar



Mirror mounting bracket with strap

 Installation and removal of the Zefal Spy is very easy and takes only a few seconds with the attached slotted rubber strap and hook type bracket. Mounting the mirror on my Vision Tech Carbon Wing base-bar is a challenge since it is not cylindrical like road bike handlebars. A second mounting location might be on the base-bar hand grip below the brake lever. 


Zefal Spy mirror mounted on the base-bar hand grip



Mirror on the hand grip

After installing the Zefal Spy on my base-bar I took my bike for a spin. I knew immediately that Zefal Spy wasn't going to work for me.  The base-bar installation did not allow for easy mirror adjustment.  It also didn't provide a location that protrudes significantly enough beyond the rider but did provide an excellent view of my side.  Installing the mirror on the base-bar hand grip works much better but vision can be blocked by the rider's arm and the mirror takes up valuable real estate on the hand grip .  Using this mirror in either location is exacerbated by the two riding positions on a tri-bike.

By contrast, from what I remember, a helmet mounted mirror allows for easier adjustment and the ability to focus on objects behind you. Simply turn your head until the object comes into view. A helmet mirror probably has a wider field of view than the Zefal Spy as well.  However, like the base-bar mounted mirror, vision would be impaired when using the helmet mounted mirror due to the two riding positions.

So, neither mirror provides the perfect solution.  Maybe using both mirrors would do the trick.  I'm disappointed that the Zefal Spy mirror didn't work well for me.  I think I'll give the Zefal Spy to my wife and abscond with the helmet mirror that she won't wear.

Monday Run

Once again I layered on the clothing before heading out for a run. I was determined to put in a few more miles than the day before, especially after the encouraging words offered earlier in the day. When I told my friend David how little I'd been running to train for my January marathon he was quick to point out "you won't make it". With those kind words in mind I hit the road. I ran a distance of 10.8 miles. My finish time was 1:25:45 at a 7:56 pace.

Stats: Avg HR: 162, In zone (120-180): 1:25:27, Above zone: 0:00, Below zone: 0:18, Calories burned: 1170

The weather was clear and windy with a temperature of 38 degrees.

Charles Harris 10K Registation

Registration for the 2011 Charlie Harris 10K in Tucker, Georgia opened up today on Active.com. I’ve registered and I’m looking forward to a great race. This will be my third Charles Harris race. My two previous races were in 2003 and prior. I still have my 2003 race t-shirt but it’s not looking very good anymore.



The Charles Harris is purported to be one of the fastest 10K races in Georgia and a great qualifier for the Peachtree Road Race. The starting elevation is about 1080' ASL and the finish is 100' lower at 980' ASL. I’m already set for the PRR so this race will be my opportunity to improve my wave start in the Gate River Run 15K in Jacksonville, Florida on March 12th.

Find out more about the race at: http://www.charlesharrisrun.com/

Lake Spivey Run

I put on several layers of clothing before heading for a run around Lake Spivey today.  The distance around the lake is 7.5 miles.  Adding the .5 miles to and from my Emerald Drive starting point puts the total distance at 8.5 miles.  My finish time was 1:07:43 at a 7:58 pace.  Not bad considering I was cold for the first few miles!

Stats: Avg HR: 165, In zone (120-180): 1:01:39, Above zone: 0:08, Below zone: 5:56, Calories burned: 866

The weather was cloudy and windy with a temperature of 34 degrees.

Snow on Christmas

The snow started to fall around dark on Christmas day.  The southside of Atlanta received the small amount of snow that lasted through the night.  The air tempurature hovered just below freezing well into the next day.  The image below was taken on the morning of December 26th.

Snow on the roof

Cateye TL-LD610 LED Tail Light

With the aero design of the QR CD0.1 frame I found it a challenge to place a tail light in a location that provided good visibility.  Here's my alternative to mounting a tail light on a seat post or seat stay.

My bike has a XLAB Carbon Wing with 2 CO2 cartridges.  If you have a similar setup then this might work for you.  I removed the bottom cartridge from the XLAB X-Nut and placed some Teflon tape on the threads.  Locktite will probably work just as well.  I also replaced the cartridge on the X-Nut.  I then placed the provided clear plastic shim stuff around the CO2 cartridge.  And, finally attached the Flextight universal mounting bracket over the shim material and adjusted the tail light for the best rear visibility.

Cateye tail light installed on the CO2 cartridge

Installed with the LED's ON.

The Teflon tape is needed because I found that without it the CO2 cartridge will unscrew during normal riding.

The Cateye TL-LD610 is a 5 LED tail light with 4 modes of operation.  The 4 modes are constant, flashing, side to side and random.

FuelBelt Aero FuelBox

My new FuelBelt Aero FuelBox arrived this week.  I've been using my wife's TNi bento box when needed.  Now I have my own bento box!

TNi TRZ Bento Box before being replaced by the FuelBox

The FuelBox is padded on the sides with a textured removable plastic insert to better form the interior of the box.  The zipper pull is red in color and easy to see.  It's made of a soft rubbery material that shouldn't be slippery when wet.  The white and red FuelBelt emblem is not reflective as it might appear in the image below.  The box should mount securely to my bike with the 4 Velcro straps.  I put white electrical tape on my frame so it won't get scratched by the Velcro.  The tape also provides a better surface to which the straps can grip.

FuelBelt Aero FuelBox

FuelBox and Liner

Liner temporarily removed

My new FuelBox installed

I placed the bento box in front of the seat post because my Quintana Roo CD0.1 has 3 cables just behind the headtube and I was afraid I might affect the cable's smooth operation.

One of the differences between the TNi box and the FuelBelt box is that the TNi model has a mesh Velcro attached cover which should allow for better venting of any accumulated moisture.  The FuelBox should be better for storing electronics like a cell phone or anything paper (map), as well as, snacks and supplements.

The TNi model has a small Velcro topped interior side pocket which I used to hold my identification during races.  The FuelBox has no pockets.

Universal Sports has gone Crazy

I checked the Universal Sports TV listings this evening all ready to watch the Ironman broadcasts.  There aren't any!  Where did they go?  They disappeared from the schedule.  I hope this is just a temporary setback and my over-the-air antenna installation wasn't for naught.

This must be a trend

This must be a trend because I've run twice in one week.  My back is feeling better so I'm happy about that.  After the family stuff was done today I decided to go for a run.  By the time I hit the pavement it was about 6:30PM.  The sun had gone down and it was pretty dark.  I donned my bright yellow Descente Velom Jacket, Nathan LED vest, and Petzl XP2 headlight.  I even wore, for the first time, a new pair of Yankz reflective shoe laces.  I was off!  I ran with the headlight on high.  I only use the vent LED's when a vehicle was coming, otherwise they're off.

I ran the same distance as my previous 2 runs, 6.2 miles.  My finish time improved at 45:36 minutes.

Stats: Avg HR: 176, In zone (120-180): 35:49, Above zone: 9:22, Below zone: 0:25, Calories burned: 684

The weather was clear and a cool 48 degrees.

Buying the Correct Running Shoe Type and Size

Atlanta has plenty of brick and mortar retail stores and there are even more places on the web where one can buy running shoes.  One thing that initially concerned me about buying shoes online was not knowing exactly what shoe type and size was right for my foot. 

Over the years my shoe buying experiences have included a trip to a shoe manufacturer's store in Buckhead where I left with a pair of shoes that never felt right.  Then I made a trip to a shoe store in Lenox Square Mall where I bought two pairs of shoes.  The first pair, the shoes I tried on, were the correct size.  The second pair, which were the exact same shoe, was a different size.  I have to blame myself for not checking.  During a more recent trip to a local sporting goods store the saleperson seemed to know less about shoes than I did.  I left with a pair of Asics GT-2140 stability control shoes.  That was the final straw.  I was going to take the purchase of my next pair of running shoes much more seriously, unlike the purchase of most of my other attire which magically appears in my closet!

I decided to find out for myself what my correct running shoe size is and vowed not to waiver from that assessment when I brought my next pair.  What makes my situation worse is that most brick and mortar retail stores simply don't carry my size.  I have hobbit feet, they're short and wide. 

He's how I found my correct running shoe size for once and for all! 

My quest for podiatric knowledge started online and pretty much ended there too.  I used the Road Runner Sports shoe category and foot size charts as well as the chart below to assess the width of my foot which I also found online.  I don't know why I couldn't find a foot width chart that includes 2E and 4E sizes.

	U.S. Men's Shoe Size	C Narrow	D Medium	E Wide
	6	3.3"	3.5"	3.7"
	6.5	3.3"	3.6"	3.8"
	7	3.4"	3.6"	3.8"
	7.5	3.4"	3.7"	3.9"
	8	3.5"	3.8"	3.9"
	8.5	3.6"	3.8"	4.0"
	9	3.6"	3.9"	4.1"
	9.5	3.7"	3.9"	4.1"
	10	3.8"	4.0"	4.2"
	10.5	3.8"	4.1"	4.3"
	11	3.9"	4.1"	4.3"
	11.5	3.9"	4.2"	4.4"
	12	4.0"	4.3"	4.4"
	12.5	4.1"	4.3"	4.5"
	13	4.1"	4.4"	4.6"
	13.5	4.2"	4.4"	4.8"
	14	4.2	4.5"	4.9"
	14.5	4.3	4.6"	4.9"
	14.5	4.3	4.6"	5"

Shoes come in 3 categories; Neutral, Stability and Motion Control.  Road Runner Sports breaks down these categories into two or three sub-categories depending upon a runner's gender, weight, foot length and width, and the number of miles run weekly.

To find which shoe category my feet are in I need to know my weight which is about 135 lbs and the amount of miles I run weekly which is about 25 to 30.  I know,  I should be running more!  The other things I need to know is whether my feet have a high, average or low arch, my foot length and width.  With the first 2 questions answered I set forth measuring my foot.  To find my arch I removed my shoe and sock from my right foot.  I used my right foot because both of my feet are the same size.  I wet the bottom of my foot with water using a spray bottle.  Putting your foot under the sink faucet works just as well.  I placed a section of newspaper on the floor.  In my case the floor is wooden but a low pile carpeted floor works just as well.  I placed my wet foot on the newspaper.  I removed my foot from the newspaper to see an imprint of my foot.  I compared my foot imprint to the shoe category chart and found that I have a high arch.  That information combined with my weekly miles run, and my weight to the sub-categories on the Road Runner Sport chart and found that a Neutral or Neutral Plus shoe is the best type running shoe for my feet.

Placing my wet foot on newspaper to gat an arch imprint

The imprint of my arch

Measuring my foot length

Measuring my foot width

What size do I need?  I printed the Road Runner Sports size chart, taped the 2 sheets together, and folded the edge.  I placed the size chart against a door jam in my house than placed my foot on the chart.  I marked the chart with a pencil.  The chart has my foot length at about a 7.  I added about 1/2" for room in the toe box which puts my foot at an 8.5.  I removed my foot and placed it on the width gauge.  Again, I marked the guage with a pencil.  Accounting for any foot swelling and the thickness of my Asics Kayano 2 socks I decided that my best fitting running shoes are Neutral, size 8.5, and width 4E.  My latest pair of shoes are Asics Cumulus 12's and New Balance 758's.   The NB758's are the best I could do for racing shoes since minimalist shoes don't come in 4E widths.  As a test I purchased a pair of size 8 4E Asics Cumulus 11's.  I knew they were too small after my first run in them.  That 1/8 of an inch can mean the difference in keeping and losing a toe nail.

I'm sure there are other places on the web where shoe fit information can be found.  I think that the resouces at Road Runner Sports are easiest for me to use.  Their website shoe inventory culling  features make finding the right shoe easy too.

Disclaimer:  I have perfect hobbit feet!

December 22nd Training Run

This was my first run since December 11th.  I ran the same distance of 6.2 miles in exactly 50:00 minutes.

Stats: Avg HR: 176, In zone (120-180): 31:03, Above zone: 14:24, Below zone: 4:33, Calories burned: 685

I only had a bit of lower back pain.  So, as my fitness gets worse my back gets better!  I don't know if I can keep up such a rigorous training plan.  I do know that it's not helping my chances of finishing the Museum of Aviation Marathon in January in my hoped for time of 3:20:00 or finishing the Charles Harris10K in February in less than 40:00 minutes and qualifying for a place in the first wave of the Gate River Run 15K in Jacksonville, Florida in March.

The weather was mostly cloudy and a balmy 60 degrees.

What's on TV

This started as a triathlon blog but so far it's been more of a "what's on TV" blog.

Don’t try this at home!  Perched high above the ground I connect the coax cable to the antenna.

I finally moved the over-the-air antenna outside, mounted it to the chimney, and connected the coax cable. I ran about 40’ of RG-6 cable from the chimney through a hole I had drilled through the exterior brick wall and floor joist into the basement of the house. I ran the cable up through the first floor into a wall in my living room via a hole I had drilled for a previous audio/video project. Once the cable was run where I wanted it to stay I removed the excess and installed the end connector. I screwed the connector onto my VIP-722 HDTV receiver Over-the-air Antenna In connection and powered on the receiver and TV

Just like before, after connecting the cable I scanned for local channels. My first scan found 30 channels and the second scan found 51 channels. After the scan was complete I reviewed the found channel’s signal strength. Below is a list of the channels and signal strength. Channels with a signal strength in the 60's provide less than desirable view, if a picture is available at all.  Universal Sports is on channel 11.3 and is indicated in red.

	Chnl #	Signal Strength		Chnl #	Signal Strength		Chnl #	Signal Strength
	2.1	100%		32.1	66%		32.29	66%
	2.2	100%		32.2	66%		32.30	66%
	5.1	100%		32.3	66%		34.1	94%
	8.1	92%		32.4	66%		34.2	94%
	8.2	92%		32.5	66%		35.1	64%
	8.3	92%		32.6	66%		36.1	75%
	11.1	88%		32.7	66%		36.2	75%
	11.2	88%		32.8	66%		46.1	88%
	11.3	88%		32.9	66%		57.1	66%
	14.1	60%		32.10	66%		63.1	87%
	14.2	60%		32.21	66%		63.2	87%
	14.3	60%		32.22	66%		63.3	87%
	16.1	74%		32.23	66%		63.4	87%
	16.2	74%		32.24	66%		63.5	87%
	16.3	74%		32.25	66%		69.1	100%
	16.4	74%		32.26	66%
	17.1	90%		32.27	66%
	30.1	85%		32.28	66%

I couldn’t find my compass but I know the antenna is pointed in a somewhat northerly direction.

The weather was clear with the temperature around 50-degrees when I performed the scans.

A look at the Universal Sports holiday line-up of shows makes all this work well worth the effort. http://www.universalsports.com/tv-listings/index.html

December 24th
8:00PM – 9:30PM – 2008 Ironman World Championship
9:30PM – 11:30PM – 2010 Boston Marathon
11:00PM – 12:00AM – 2007 Ironman World Championship

December 25th
12:00AM – 1:00AM – 2007 Ironman World Championship
1:00AM – 3:00AM – Women’s World Championship (Budapest, Hungary 9/12/10)
11:00AM – 12:30PM – 2008 Ironman World Championship
12:30PM – 2:30PM – 2010 Boston Marathon
2:30PM – 4:00PM – 2007 Ironman World Championship
4:00PM – 6:00PM – Women’s World Championship (Budapest, Hungary 9/12/10)
8:00PM – 9:30AM – 2009 Ironman World Championship
9:30PM – 11:30PM – 2010 London Marathon
11:30PM – 12:00AM – 2008 Ironman World Championship

December 26th
12:00AM – 1:00AM – 2008 Ironman World Championship
1:00AM – 3:00AM – Men’s World Championship (Budapest, Hungary 9/11/10)
1100AM – 12:30PM – 2009 Ironman World Championship
12:30PM – 2:30PM – 2010 London Marathon
2:30PM – 4:00PM – 2008 Ironman World Championship
4:00PM – 6:00PM – Men’s World Championship (Budapest, Hungary 9/11/10)
8:00PM – 10:00PM – 2010 Ironman World Championship
10:00PM – 12:00AM – 2010 New York Marathon

December 27^th
Time?– 2010 Ironman Florida and Ironman Arizona

Ironman Florida is the race I really want to watch since I'm registered to race in 2011!