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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Tip of The Month #10 - New?

Everyone knows that you’re not supposed to race in anything new.  Right?  No new shoes race day.  No new clothes race day.  No new energy drinks race day.

But, how about changes to your bike?  Fixing a noisy wheel or a flat tire?  Well, you have to fix the flat before you race, right?  Sure, you can’t race on a flat tire.  But, the rule still applies.  Have you ever changed a flat during a ride and the next morning the tires flat again?  It happens to us all.

Last week I was having problems with my rear wheel.  It was making strange noises.  I brought it into the local bike shop to have them look at it and figure out what was wrong.  I switched to my training wheel and rode all week on it.  Friday night I stopped by the LBS and picked up the wheel.  They had tightened the spokes and trued the wheel, checked the bearings and the noise problem was gone. 

I went to the race on Saturday morning.  I did a brief warm-up on the bike and everything seemed fine.  The noise was gone.  The race starts – it was a biathlon (duathlon).  My run went better than I had expected, I was running a faster pace than I had all year.  I get on the bike and head out of transition.  Everything seems to be fine.  I get up to speed and shift to my big chain ring.  I’m cruising along just fine.  The first few hills get my heart rate up and then the down hills come.  This was what I was waiting for! 

I shift into a bigger gear and start really moving.  40 mph!  The bike course is a two loop course.  There are hills in the beginning and the end of the loop.  The middle is mostly downhill.  I’m passing people and feeling good.  I’ve totally forgotten about the wheel problems from the beginning of the week.

I round a corner and head up the biggest hill on the course.  I’m working really hard.  I crest the top of the hill and can see the end of the first loop.  I’m feeling good and start to accelerate again after the hill. 

Thump, thump, thump, thump.  What’s that sound?  BAM!!!!

I know that sound – blowout!  I get off the bike.  The rear wheel isn’t spinning freely.  Because of the thumping that preceded the blowout and the fact that the wheel wasn’t spinning freely I either I popped a spoke or a spoke poked through the inner tube.  I get off the road and look.  The wheel is still true, there are no loose spokes. 

Then I see the problem: about 12 inches of the tire is off the rim!  The blow out forced the tire off the rim.  Still unsure of what caused the problem and because the little old lady with the training wheels was about to pass me, I decide to drop out of the race and walk back to transition.

I learned a lesson – don’t ride with anything new or repaired in a race!  I should have left my training wheels on for the race.  After the race I would have had time to put the racing wheels back on and test the repair.  Getting a blow out on a training ride is a pain, but at least it doesn’t ruin a good race.

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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