ZenTri Podcast 532 - Back on the Bike

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Just to kick it off with something interesting, here is a photo of my feet after running 11.5 miles in these flip-flops.  It wasn't bad at all!  Ok, now I've got your attention....

This show is a throwback to when I used to record on the bike.  I've gotten so many requests to do another one, I strapped the mic on and recorded two hours of joyriding down the shoulder of a Texas Tollway just south of the Mega-opolis called Tyler.  I record these in stereo, so they are a total trip.  You get the full effect of a big rig blasting by within inches, and so much more.  This episode, I got caught in a downpour.  Very cool stuff indeed.

Here's a photo I took of the tollway.  Local drivers got it shut down to cyclists because they think it's unsafe.  As you can see, I am terrified for my life with that 10-foot wide shoulder and car every 5 minutes.  I biked on it anyway.

Some of the other roads I biked on are very pretty and hilly.  Great training grounds for cycling and running around here!

We were in Tyler for Emily's high school reunion.  While parking at a mid-day function we spotted this car.  I couldn't resist getting a pic of it. 

Ironically, non-contextual camoflouge does the opposite of it's intended purpose and screams, "I'M RIGHT HERE!"

Finally, here's a photo of me and Gary on the podium after placing 2nd and 1st at our local tri.  Very cool times, indeed.

On the show I talked about a huge variety of topics.  Here's a list of links for you to check out:

• Tri Aggieland sprint results (2nd AG, 16th overall)
• Heart Rate Variability using iThlete HRV http://myithlete.com/
• I found a cheaper one using different hardware here - http://sweetbeat.com
• Numbers from my flip-flop run http://www.movescount.com/moves/move16130216
• Numbers from recording on bike ride - http://www.movescount.com/moves/move16180429
• The SOS Triathlon - http://sostriathlon.com/
• The Willpower Instinct audiobook

 Enjoy and post a comment if you like the bike audio!

Smarter Racing with the Ironman Bike Time Remaining App

The Suunto Ambit comes with an app store that allows you to customize the watch with all kinds of cool data readings.  So, I built an App for the Ambit that calculates how much longer you have left on the bike during your Ironman race.  This is far better than only knowing how long you have been out there or just how many miles you have gone.

The app takes the average speed of your current lap, figures out how many miles you have ridden, then applies your average speed against the distance remaining.  In the example above, I was two hours into a three hour ride, and it calculated that it would take nearly 3.5 more hours for me to finish 112 miles.

This is a much smarter way to race Ironmans. How much time is left is what you are trying to calculate anyway when you look at chrono, average speed, and current speed.  This does all that mental heavy lifting for you, live.  

When you know how much time is left, you get a reality check that this is going to be a LOOOOONG bike ride and to pace yourself.  You also can evaluate the amount of fuel and water you have left, which is where a lot of people get into trouble.  

Below, I took a photo of another screen that is pretty typical of what people usually show.

You can see that I'm 40 miles in, my heart rate is low from stopping to take the shot, and my time elapsed.  

But I can get to the first screen with a single button push, telling me that I will spend another 3+ hours out there to finish 112 miles, it's getting near 10 AM, so let's put on some sun screen.  I used this app during Ironman Texas and LOVED it.  For example, knowing that I only had another 20 minutes left before I needed to run was fantastic!

Here's what it looks like while you are making in app in Movescount, Suunto's web-based software that controls your watch.  Pretty cool - 

Simple inputs tells me how much longer I'm going to be on the bike, based on how far I've gone and how fast my last lap was. If you don't create laps, it will just use your overall average speed.  You can move the sliders around and it will show you sample results on the right.

What is super cool is that any app you use on your Ambit will also graph its results when you download the data.  From my actual race, here is Ironman Bike Time Remaining decreasing from 7 hours at the start to just 2 minutes near the end (in orange).  

You can see how the time would start increasing if I slowed down, but decreased gradually over the entire ride.  If you want to look at the app in more detail, you can find it here. 

What is amazing is this is only one of around a thousand apps for free in Movescount.  And the amount of variables that you can use to make your own apps are mind blowing.  If you want the watch to flash its backlight and beep six times every time you climb a hill that is over 10% grade, but less than 11%, I'm pretty sure you could build that.

For example, here's my effort at building a Normalized Power app (for bike power meters).

I eventually got in over my head with all the complicated math, quit, and then found a better one that somebody else had made anyway.  (Smart move.)

Any Suunto Ambit can do one app, and the new Ambit 2 and 2 S models can run multiple apps AND can also pick up watts from power meters.  Good stuff for sure.

Does this give you some ideas?  I bet it does.  I've got an Ambit 2 S on the way for Emily to train and race with, and I oredered my own Ambit 2 (longer batter life) for the longer events I like to do.  Can't wait. :)

Lots more on the Suunto Ambit models can be found here.

Episode 519 - Getting Real

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On this episode of the ZenTri Podcast, I get really real and talk about what's important in endurance sports.  I cover a huge variety of topics, so scope out the list below to see what's inside!

Show Notes:

• Acid in green smoothies will destroy your teeth.
• Preventing deaths in the swim.
• Use risers on TrainerView. @manicdefense
• Buying out Ironman via a Kickstarter project.
• Kai killing it on the bike.

• Bevan Docherty interview on Slowtwitch. Unbelievable quotes.
• Review of latest "Diet War" Spreecast.
• Cooling tips for IMTX.
• Smarter lunchtime running through experience.
• Nighttime bike ride as a habit. Harder to NOT do it.
• Discipline is best maintained through habits, not through willpower and the Zeigarnik Effect.

Wrapping up the show while hiking with the fam near Austin, TX.

ZenTri Podcast 518 - Going Big

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(Wrapping up a three hour bike ride)

Join me as I take you along for massive training week totaling 21.5 hours.  I detail how to get it done and review my thoughts of how useful that kind of training is when it's over.

(Running with Kona)

Show Notes:

• Alter G treadmill review LIVE.
• Don't buy a disk wheel. Just get an Aerojacket instead.
• Learn to lean into the wind and quit worrying about what other people say.
• Review of how to train by feel on three hour bike ride.
• Why you want to train a ton on your racing bike with tools nearby.
• Trying out agave nectar for fuel additive.
• Thermotabs for cheap salt.
• Breakfast on the bike.
• How to set up your bike best for great fueling and nutrition.
• What if feels like to max out in training hours.
• When going for hours, you're still training a number instead of your body.
• Pouring caffeine on the symptoms doesn't solve the problem.
• Using swim workouts to recover from biking and running.
• Spanish-speaking importance in Texas health industry.
• How positive affirmations do and don't work.
• The chemistry and physics behind heat and cold adaptation.
• TrainerView is out of Beta!
• Not getting enough sleep will make you fat.
• Review with Emily about what is still needed to be done before IMTX. LOTS!

The Big Texas Minute with John Hirsch, Day One

Pro triathlete John Hirsch comes to Texas to start his training for 2013.  He's going to be giving us a daily review of how he's training, with tips and tricks for all.