Sunday, July 28, 2013

Jeff and Bredes Triathlon 2013 - Race Results

The Jeff and Brede's 2013 Triathlon was the first one I have done in about a year. It was good to get out there and see where my fitness level was, and to also see how my age group friends were doing.
The highlight of the race was that I had the fastest run split in my age group. The low light was that my bike split was sub par and my transitions could have used some work.  However, even though my bike split was slow... it was faster than I usually race.  That is mabye another silver lining to this race. 
I learned a lot about the things I do well, and the thing that I do poorly, and I'm looking forward to my race next weekend to see if I can do better on my transitions.
My on going race goals will be to increase my bike speed on these Sprint Distance Triathlons to 22mph+.  That seems to be an average speed among the top guys in my age group and is the most logical goal to put up first.  In addition, I need to do more speed work on the run to make sure I can continue to lower that split and catch up with all the guys who pass me on the bike!

Sunday, July 21, 2013

Running Shoe Review - 2013 Brooks Launch Review

I started running in the Brooks Launch a few months ago. Since then I have ran hills, intervals, tempo runs, treadmill runs, and long runs over concrete, asphalt, and dirt. These shoes can do it all.

They have a lot of cushion in the heel and it is easy to heel strike if you get lazy in your stride.  I've been working on a mid-foot strike to forefoot strike and the cushion in the shoe goes all the way up to the toe box.

I do a lot of running in the morning before the sun comes up, and the reflective stips along the back and sides come in handy. 

One more thing to mention is the off-set lacing at the bottom of the laces.  This seems to pull the top of the shoe up off of your foot while giving good support across the top of the foot.  I like this because I have high arches and need to have my foot snug in the shoe.  I also like to have my toes free to do what they want while running the longer miles.  This shoe can make it happen.

Wednesday, July 10, 2013

How to Get a Triathlon Bike Fit

It can be said that getting a better fit on your bike is more important than losing a few grams of weight. The power in both your downward and upward pedal stroke is crucial to maintaining maximum wattage throughout your Time Trial. Ceramic bearings, deep carbon wheels, and other lightweight aerodynamic gear are all important, but the first step to improving your bike split of your next Triathlon should be your fit on the bike.

To get a good fit, you should seek the help of a professional.  I'm lucky that I live in a town where cycling and triathlon are popular sports.  You can find a bike shop within a couple of miles from where ever you are in Houston, but it should be said that not all Bike Shops are created equal.  When seeking out the aid of a professional bike fitter, you should go to one who is proven in their fitting, has a certification on the tools they use, (and even better) regularly fits cyclists who race professionally in whatever sport you are racing.

Here are things to take in to consideration for the fit that should be looked at by the professional:
  • Shoes, insoles, and cleats
  • Saddle height, and fore/aft positioning
  • Crank length
  • Stem length, stem height
  • Headset length, and angle
  • Arm rest location (for triathlon fit)
These are only a few things that can be tweaked to help with your comfort on the bike as well as your pedal stroke efficiency.  At the very least, you will feel better on the bike and able to put in those 5 hour rides with no problem!

Monday, July 1, 2013

How to follow Tour de France Riders and Teams on Twitter

This post is a quick answer on how to follow the Tour de France and all the Tour de France Riders and Teams with Twitter Accounts. I have tried to make it easy for you. This is a list of the Teams and Riders in the 2013 Tour de France and the Twitter accounts associated with each team and athlete. If you know of any Twitter Accounts for the Riders that I'm missing or for anyone else involved in the TDF that I should add, please let me know by commenting below or sending me a Tweet to @OnTheRunBlog!

Oh, and Follow me on Twitter. I mostly tweet about swimming, biking, and running... and sometimes beer.


Tour de France 2013 - Teams and Cyclist Twitter Accounts

AG2R LA MONDIALE / France - @ag2rlamondialec
Jean-Christophe Péraud (FRA) @jice_peraud
Romain Bardet (FRA) @romainbardet
Samuel Dumoulin (FRA) @SamuelDumoulin
Blel Kadri (FRA)
Sébastien Minard (FRA)
John Gadret (FRA)
Hubert Dupont (FRA)
Christophe Riblon (FRA)

ASTANA PRO TEAM / Kazakhstan - @AstanaTeam
Jakob Fuglsang (DEN) @jakob_fuglsang
Assan Bazayev (KAZ)
Janez Brajkovic (SLO)
Enrico Gasparotto (ITA) @enrigasparotto
Francesco Gavazzi (ITA) @gavazzif
Andrey Kashechkin (KAZ)
Fredrik Kessiakoff (SWE) @FredrikKess
Alexey Lutsenko (KAZ) @alexey_lutsenko
Dmitri Muravyev (KAZ)

BLANCO PRO CYCLING TEAM / Netherlands - @BlancoCycling
Lars Boom (NED) @lars_boom
Laurens ten Dam (NED) @laurenstendam
Robert Gesink (NED) @RGUpdate
Tom Leezer (NED)
Bauke Mollema (NED) @BaukeMollema
Lars Petter Nordhaug (NOR)
Bram Tankink (NED) @bramtankink
Sep Vanmarcke (BEL) @sepvanmarcke
Maarten Wynants (BEL) @wynants82

BMC RACING TEAM / United States - @BMCProTeam
Cadel Evans (AUS) @CadelOfficial
Tejay van Garderen (USA) @TejayVan
Philippe Gilbert (BEL) @PhilippeGilbert
Brent Bookwalter (USA) @brentbookwalter
Marcus Burghardt (GER) @MBurghardt83
Amaël Moinard (FRA) @amaelmoinard
Steve Morabito (SUI)
Manuel Quinziato @manuelquinziato
Michael Schär (SUI) @michaelschaer

CANNONDALE PRO CYCLING / Italy - @ridecannondale
Peter Sagan (SVK)
Maciej Bodnar (POL) @maciejbodnar
Kristijan Koren (SLO)
Alessandro De Marchi (ITA) @ADM_RossodiBuja
Fabio Sabatini (ITA) @SabatiniFabio
Moreno Moser (ITA) @MorenoMoser
Ted King (USA)
Brian Vandborg (DEN) @bvandborg

Yoann Bagot (FRA) @YoannBagot
Jérôme Coppel (FRA) @coppeljerome
Egoitz Garcia (ESP)
Christophe Le Mével (FRA) @ChrisLeMevel
Guillaume Levarlet (FRA) @GLevarlet
Luis Angel Maté (FRA) @luisangelmate
Rudy Molard (FRA) @Rudymolard
Dani Navarro (ESP)
Rein Taaramae (EST)

EUSKALTEL - EUSKADI / Spain - @EuskaltelEuskad
Igor Antón (ESP) @IgorAntonH
Mikel Astarloza (ESP) @mikelastarloza
Gorka Izaguirre (ESP) @izainsausti
Ion Izaguirre (ESP)
Juan José Lobato (ESP) @juanjolobato
Mikel Nieve (ESP) @NieveMikel
Juanjo Oroz (ESP) @Oroz1
Rubén Pérez (ESP) @rubenperez1981
Romain Sicard (FRA)

FDJ / France - @EquipeFDJ
Thibaut Pinot (FRA) @ThibautPinot
Arthur Vichot (FRA) @ArthurVichot
Nacer Bouhanni (FRA) @BouhanniNacer
William Bonnet (FRA) @willbonnet
Murillo Fischer (BRA) @MuriloFischerMF
Jérémy Roy (FRA) @jeremyroy
Pierrick Fédrigo (FRA)
Arnold Jeannesson (FRA)
Alexandre Geniez (FRA)

GARMIN - SHARP / United States - @Ride_Argyle
Ryder Hesjedal (CAN) @ryder_hesjedal
Dan Martin (IRL) @DanMartin86
Andrew Talansky (USA) @andrewtalansky
Tom Danielson (USA) @tomdanielson
Rohan Dennis (AUS) @RohanDennis
Christian Vande Velde (USA) @ChristianVDV
David Millar (GBR) @millarmind
Jack Bauer (NZL)
Ramunas Navardauskas (LTU) @ramunas88

KATUSHA TEAM / Russia - @katushacycling
 Pavel Brutt (RUS)
Alexander Kristoff (NOR) @Kristoff87
Aliaksandr Kuchynski (RUS)
Alberto Losada (ESP) @losadin
Daniel Moreno (ESP)
Joaquim Rodriguez (ESP) @PuritoRodriguez
Gatis Smukulis (LAT) @GSmukulis
Yuriy Trofimov (RUS)
Eduard Vorganov (RUS)

LAMPRE-MERIDA / Italy - @Lampre_Merida
Damiano Cunego(ITA) @DCunego
Przemyslaw Niemiec (POL)
José Serpa (COL) @Jrserpa01
Adriano Malori (ITA)
Roberto Ferrari (ITA)
Matteo Bono (ITA)
Elia Favilli (ITA)
Manuele Mori (ITA)
Davide Cimolai (ITA) @cimo89

LOTTO-BELISOL / Belgium - @Lotto_Belisol
Lars Bak (DEN)
Bart De Clercq (BEL)
André Greipel (GER) @AndreGreipel
Adam Hansen (AUS) @HansenAdam
Greg Henderson (NZL) @Greghenderson1
Jürgen Roelandts (BEL) @jurgenroelandts
Marcel Sieberg (GER) @MarcelSieberg
Jurgen Van den Broeck (BEL)
Frederik Willems (BEL).

MOVISTAR TEAM / Spain - @movistar_team
Alejandro Valverde (ESP) @alejanvalverde
Rui Costa (POR) @RuiCostaCyclist
Nairo Quintana (COL) @NairoQuintana1
Andrey Amador (CRC) @Andrey_Amador
Jonathan Castroviejo (ESP) @jcastroviejo
Rubén Plaza (ESP)
Imanol Erviti (ESP) @ImanolErviti
Iván Gutiérrez (ESP) @Ivangutipal
José Joaquín Rojas (ESP) @jjrojillas

OMEGA PHARMA-QUICK STEP / Belgium - @opqscyclingteam
Mark Cavendish (GBR) @MarkCavendish
Sylvain Chavanel (FRA) @chava_sylvain
Michal Kwiatkowski (POL) @michalkwiatek
Tony Martin (GER) @tonymartin85
Jerome Pineau (FRA) @jejeroule44
Gert Steegmans (BEL) @GertSteegmans
Niki Terpstra (NED) @NikiTerpstra
Peter Velits (SVK) @petervelits

ORICA GREENEDGE / Australia - @Orica_GreenEDGE
Michael Albasini (SUI)
Simon Clarke (AUS) @SimoClarke
Simon Gerrans (AUS) @simongerrans
Matt Goss (AUS) @mattgoss1986
Daryl Impey (RSA) @darylimpey
Brett Lancaster (AUS) @bdlancaster
Cameron Meyer (AUS) @cammeyercyclist
Stuart O'Grady (AUS) @StueyOG
Svein Tuft (CAN) @SveinTuft

RADIOSHACK LEOPARD / Luxembourg - @leopardtrek
Jan Bakelants (BEL) @Jan_Bakelants
Laurent Didier (LUX) @laurent_didier
Tony Gallopin (FRA) @tonygallopin
Markel Irizar (ESP) @Markelirizar
Andreas Klöden (GER)
Maxime Monfort (BEL) @maxmonfort
Andy Schleck (LUX) @andy_schleck
Jens Voigt (GER) @thejensie
Haimar Zubeldia (ESP) @hzubeldia

SKY PROCYCLING / Great Britain - @TeamSky
Christopher Froome (GBR) @chrisfroome
Richie Porte (AUS) @richie_porte
Edvald Boasson Hagen (DEN) @EBhagen
Peter Kennaugh (GBR)
Vasil Kiryienka (BLR) @VasilKiryienka
David Lopez (ESP)
Kanstantsin Siutsou (BLR)
Ian Stannard (GBR) @IStannard
Geraint Thomas (GBR) @GeraintThomas86

SOJASUN / France - @TeamSojasun
Anthony Delaplace (FRA) @anthodelaplace
Jonathan Hivert (FRA) @JonathanHivert
Cyril Lemoine (FRA) @CyriLemoine
Alexis Vuillermoz (FRA)
Brice Feillu (FRA)
Julien Simon (FRA) @juliensimon85
Julien El Farès (FRA)
Jean-Marc Marino (FRA)
Maxime Médérel (FRA) @MaxMederel

TEAM ARGOS-SHIMANO / Netherlands - @1t4i
Roy Curvers (NED)
John Degenkolb (GER) @johndegenkolb
Tom Dumoulin (NED) @tom_dumoulin
Johannes Fröhlinger (GER)
Simon Geschke (GER) @simongeschke
Marcel Kittel (GER) @marcelkittel
Koen de Kort (NED) @koendekort
Albert Timmer (NED)
Tom Veelers (NED) @tom_veelers

TEAM EUROPCAR / France - @TeamEuropcar_fr
Pierre Rolland (FRA) @pierrerolland
Thomas Voeckler (FRA) @voecklerthomas
David Veilleux (FRA)
Kevin Reza (FRA)
Jerome Cousin (FRA) @CousinJerom
Yukiya Arashiro (JPN) @YukiyaArashiro
Davide Malacarne (ITA) @ilmala1
Cyril Gautier (FRA)
Yohann Gene (FRA)

TEAM SAXO-TINKOFF / Denmark - @TeamSaxoTinkoff
Alberto Contador (ESP) @albertocontador
Michael Rogers (AUS) @mickrogers
Roman Kreuziger (CZE) @Roman86_K
Nicolas Roche (IRL) @nicholasroche
Matteo Tosatto (ITA) @Toso_74
Daniele Bennati (ITA) @Benna80
Sergio Paulinho (POR) @sergiompaulinho
Jesus Hernandez (ESP) @jesushernandez3
Benjamin Noval (ESP)

VACANSOLEIL-DCM / Netherlands - @VacansoleilDCM
Kris Boeckmans (BEL) @krisboeckmans
Juan Antonio Flecha (ESP)
Thomas De Gendt (BEL)
Johnny Hoogerland (NED) @zeeuwseleeuw
Sergey Lagutin (UZB)
Wouter Poels (NED)
Boy van Poppel (NED) @BVP88
Danny van Poppel (NED) @Dannyvanpoppel
Lieuwe Westra (NED) @lieuwewestra

  Sunday run in the rain.