TTF Race Ride (Bike Review)

There's a special bond that happens between a bike and a rider the first time they race together.
Well, this may not be true at the pro level where they go through 5-10 bikes a season, but when you're paying for everything you see, it's a special moment when you see your creation works.  Having only had this bike for a couple of weeks before race day, I was pretty excited to see what we could do together.

With the help of Racer Sportif and some old friends, I was able to put together a bike that likes me almost as much as I like it :)  It's definitely not the most comfortable bike I've ever ridden, but I think together we can make it the fastest!  For it's first race (report) it accelerated out of transition like a rocket ship, handled superbly weaving in and out of traffic, climbed FANTASTIC, shifted great, and on the downhills I was still passing everything in sight :)  

Frame: 2012 Scott Foil 40 (58cm)
Handlebars: Easton EC90 Aero
Tape: Sram Gold

Stem: Easton EC90
Shifters: Sram Red
Aerobars: Profile T2+
Front Hydration: Torhans Aero 30
Front / Rear Der: Sram Red
Crankset: Sram Red Black 53/39
Cassette: Sram Red 11-23
Pedals: Look Keo Carbon
Wheels: Easton EC90 Aero
Tires:  Challenge Criterium //  Skewers: Salsa Ti  //  Saddle: Fizike Arione Carbon
 More photos available at on my new Picasa Web Album.

One interesting fact about this bike; Olympic Distance Duathlon's are 10k run, 40k bike, 5k run. This bike supported me so well and was so energy efficient, my 5k run pace, was as fast as my first 10k.

A lot of people have asked why I race on a road bike when I race triathlons.  Truth be told, a bit part of it is that I can only afford 1 bike, and living in Toronto, there's only room for one.  That said, the technology behind Aero Road Bikes has improved so much, there's likely less than two minutes difference between a super aero bike and mine.  As the rider makes up 80+% of the aerodynamics, I can still get myself into a more aero / more powerful position.

My first choice was a Cervelo S5 - I've ALWAYS wanted a Cervelo but they're so dang expensive, and soooo many people here have one.  As I started exploring my options the technology behind other aero road bikes, the Scott design struck me as really intuitive.  My first "fast" bike was a 2004 Scott CR1 LTD with Dura Ace (Saunier Duval) and it was amazingly fast. However it was an incredibly stiff bike and made training rides a little sore. In its defence it did weigh close to 14lbs, I likely got the wrong size, and I thought the Selle Italia 135g saddle was the only one I could ride :p

Being awestruck by Mark Canvedish last TdF aboard a Foil helped peak my interest further. (Ok, Mark could do it on just about any bike he chooses, and this year Peter Sagan was on a round tubed, light weight Cannondale and still rocked: training = winning, I get that).  However with Scott, the Foil technology is smart, light and smart. Instead of having a bunch of sharp angled tubes, they all work together.  Personally I don't think I "felt" the aero, but I certainly didn't feel drag. And as only two bikes passed me, and I passed a lot of $10k+ tri bikes, we were doing okay.

The one thing about this bike that was key for me was the responsiveness.  Like my sister says with her BMW vs my Hyundai, "when I push the pedal, it goes, no lag", and that's exactly what the Foil does.  You stamp up a hill and she goes, you need to shift down to spin, and it's right there with you.  The front end handling is crisp and exactly what you want to weave your way out of a congested transition area.  Over all, excellent, I'm incredibly happy with my purchase.

Aerodynamics: Always an important factor I did what I could -
56mm deep wheelset  //  Aeor Helmet  //  Clean Up Front End   //  Aero Position

My choice of aerobars is a little archaic.  These are the same Profile T2+'s that I raced in my speedy 2005 days.  However for a road bike; they're the most adjustable clip-ons I've found.  There are some other options out there that are a good 1/2 pound lighter but without as much adjustment.

Everything else on this bike is pretty standard, nothing too fancy one way or another.  One thing is certain, it was much more comfortable riding the Easton carbon tubular wheels than my every day training wheels, made such a difference, I gotta get me another pair of these to roll down Dixon Road.

The two point five things I might change on this bike for next year:
Between the Arms Bottle - the roads on the course were so crap, even with the double splash guard and, I still got splashed and the crazy bumps cost me my AeroFlow Straw Housing (Torhans 30 Review)
Downtube Water Bottle - with how much I drink I definitely need two; so either I need an aero bottle option, or to find a way to get this bottle lower.
Aerobars - if I can find something lighter and as adjustable, I would consider a swap.

SO... if you're looking for a bike that can be your road bike, and a pretty speedy racer for Triathlons, I highly recommend the Scott Foil.  It worked for me, and didn't do too shabby in the Olympics either ;)

  More Photos of my bike available on Picasa  --   Race Photo images copyright My Sports Shooter - Mike Cheliak Photography

(hopefully I zipped up before I started flying passed people)         

Heat vs Heart Rate // Chill Out

For some of the best training years in my life I lived in San Diego, CA.
The temperature was pretty much a perfect 21.4C (71F) all year long and it was incredible.

Now living in Toronto, Canada - Summer 2012 has had temperatures in the low 30's (86F) and humidity of 90+%

With getting ready for Nationals in a week's time, I've been trying to train at the same time as I race (7-10am) and it's still hot.  In my work-up 10k's, I've been noticing my heart rate increasing and my speed decreasing, yet my perceived effort isn't too different.  Thus began the research.

Livestrong.com explains that perspiration is the body's first attempt at self temperature regulation, however, when my HR is in the 190's sweating seems to do very little other than magnify the sun's rays and cook my white skin.  The next step is for your circulatory system to get involved and your blood vessels start to dilate, lowering the pressure in your veins helping lower the temperature.  I'm not sure how long this works for, or at what temperatures, but I need more.

Super Tech Solution:
CoreControl http://www.avacore.com/applications/athletic
Basically it's a machine you put your hand in that helps cool your blood before it returns to your core, thus lowering your body temperature and heart rate.  It's a little more technical than that, you'll have to check their website if you really care.  The $3k price tag scared me off.  While it might work for baseball and footballers, but I haven't seen too many on the sidelines.  And it definitely won't work for the run, which is where my heart rate skyrockets. So for $3k in "techie" dollars, I'll take a serious look at an altitude tent :p

Rocket Science Sports: 20BPM Race suit seems to be a novel idea.  Claims to reflect 50% of radiant heat and help lower your heart rate 20 bpm - via vibration and temperature control. And at 1/10 the cost of CoreControl... and is functional in a racing environment... it just might work, for next year.  AND these guys appear to have Sweat Science, not just gimmicks on their side.

- Proprietary Reflective Fabric reflects sunlight and radiant heat up to 50% more than dark-colored garments. It also shields UV rays with SPF50.  This statement makes me wonder if 'any' white suit will have a similar effect?

- First company to design a race suit with vortex technology. Vortex generators reduce drag in water by 6%.  That's cool -  I'll keep that in mind if I add TRI to my resume.

 - Dimpled SCS coated leg panels for improved aero/hydrodynamics.  In following this years TdF, I didn't hear Bradley Wiggins suit being dimpled, or aero helmets being dimpled yet for that matter... However Nike dimpled a suit for Usanian Bolt this year, so we'll see!

Update: I like the RocketScience UK site better; more pics and graphs on success of suit.



While these are all great; this blog is about SuperGo Sam Riding AGAIN - meaning there's not the biggest budget in the world to work with.

Gel flasks full of ice (water / sports drink) $3 each
Good for when you want to get something cold in you (with a bit of electrolytes).
Maybe this is the poor mans version of the CoreControl.  So far, I've done 3 runs with 2 of them now, and I've found my HR about 10 beats lower.  Maybe I'm more concentrated, drinking cooler liquids... but it feels like it works.  Not sure if I'm quite ready to use this in a race yet, but it's SO hot, I feel it might make it's debut next weekend.
On average I would say these ice packs last about 20 minutes.  Now in a Duathlon, you have a 10k run, so for me, that's almost double 20 mins.  Empty flasks can be consumed and dumped in the pockets, or a disposable option could be to use plastic baggies full of ice and toss them when they're melted.

HAIR CUT
Will help reduce weight AND help more heat escape.
(not yet tested, will try tomorrow)  Even if it's a mental edge, I'll take it!

Coolest Racing Uniform Possible:
Well, blue is the best I have so that's what we're going with.  In future maybe I'll shop for a white one to save myself a few degrees of heat.

Ice in Race Beverage:
There's usually about 2 hours from the time I leave my hotel to the time the race starts, so I cram in as much frozen liquid as possible.  (It all usually melts by the time I get on the bike, but it's still cooler than if it started at room temp)

Aero is BACK

Added aerobars for today's work out.

5 min upright x 5 mins in aero x 4
Each set increase resistance one gear on the trainer.

My current aero bar set-up is a Profile-Design T2+ from 2005.
At 483 claimed grams it's certainly not the heaviest, nor lightest clip-on, but for my beloved Fuji Team Issue (2005) it dialed in my fit perfectly.  Now that I'm on a new ride, time will tell if these are still the bars for me!

Cervelo Makes NEWS

May 2002 was my introduction to Cervelo.

While warming up at the National Duathlon Championships in Alpharetta, GA a van cut in a little too close and forced me into a gutter on the side of the road. Losing control, my beloved Kestrel 200 EMS became wedged into the cement drainage ditch and down I went. Jersey ripped, shorts ripped, road rash and blood were the least of my concerns next to the cracking sound I heard my first carbon bike make as it connected with the concrete. As I limped to a nearby Walgreens with my tattered clothes for some bandages and antibiotic ointment, all I really cared about was my potentially a cracked frame and not being able to race the next day!

After a couple of choice words, some tears I'm sure and a long walk back to transition, I went to the All 3 Sports booth to see if there was anything they could do to help my bike... A fellow "Tri Power" athlete friend of mine worked there and told me it didn't look good. Not being sure what to do, then owner and amazing guy, hero of my life Patrick Dowd came to the rescue and changed my stars.

Knowing I was worried he allowed me to borrow his 56cm Cervelo Soloist with Shimano DuraAce. From the moment I saw it, drool started formulating in the back of my mouth. It was beautiful. Red, white and black, clean slick lines. I wouldn't even have to pedal this bike, it was fast all on it's own!

Patrick and I must have been twins separated at birth because I didn't have to adjust a thing and it fit like a glove from the first time my bruised hiney hit the saddle. He went on to tell me about the brand, the waves it had been making over the past few years and how it was making BIG waves this year. Then when I found out we both had Canadian roots, I was in love.

As you may know... it's the day after the wreck when the pain sets in. You're stiff, you're sore, and the last thing you want to do is race. Having lost 12 lbs with this race in mind and flying across the country - I was going to race. The first 10k wasn't my friend. It took me almost 40 minutes and scared the crap out of me when I saw how many women I came into transition with. (Now I'm quite happy to finish 10k in 40 minutes :p).

But once I hit the bike... it was like there was another 5 gears. To this day I still feel that 1:02 or whatever the results posted was one of the fastest 40k TT splits I ever posted.

Since then I've been a huge Cervelo fan. Cheering on the likes of Bobby and Tyler in the tour and the 2004 Olympics was amazing and it's been a blast watching the brand grow and grow.

However a Cervelo Soloist has always been my "Eleanor". As I started to have different sponsorships, the chances of having one be my primary steed grew ever distant. However it is still the first bike I ever truly loved, and I don't know if I've loved another as much since.

And now today is a big day for Cervelo as they announce their sale to PON. (Official announcement here). Since my first ride, I've moved back to Canada and am very proud Cervelo is Canadian, but doubt that will last for much longer.

As shocking as the sale is, we should have felt something was up as Cervelo announced a SALE last week! Cervelo is traditionally 'never' on sale, and now they're offering "Save $2000 on TWO Cervelos". So if anyone wants to go in with me on a double deal... Maybe I can finally get my Eleanor!

Day 27: Dec 5, 2009 - Track

Today is the day.
As we wind down the first month; I made the 2 hr drive out to London Ontario to get back on the track. Forest City Velodrome was hosting a Level 1 Track School, and with it being my first time on a track bike since my accident, I was a little excited and scared.

My weapon of choice was a 57 cm KHS Flite. Once I connected my Look Keo's, we were instantly friends and away we went.
Rob from Ontario Cycling was there running the clinic and he did a great job.
1. Starting & Stopping
Some guys were ambidextrous but I wasn't able to unclick my right foot, so I was left dominant.
2. Cones on ground level.
3. Riding on the track / cote
4. cones on the Cote
5. Cones on the track
SHOULDER CHECK! Up and Down
6. Group work

Feeling the speed and fluidity of the track was so refreshing.
Even though this little KHS loved me; if you're going to get a "base level" track bike; you NEED a Fuji Track Comp. Not only does it look fast; the rear wheel cut out and aero downtube help you cheat as much of the wind you're cutting through as possible. Fuji sports their own three piece isis bottom track cranks and 30mm deep wheels. For 'base level' you get a whole lotta pro built into it; no doubt with a lot of input from Advanced Sports Pan Am Games track girl. One day one will be mine!

In the skills session I was a little uneasy taking my hands off the bars; but that was because my collar bone was still a little sore from the other day, and the guy behind me went down. By the end I was okay to ride with my hand behind my back but it was still pretty unnerving.

I just wish it wasn't so far away - I can't wait to go back!

(there were three separate track classes - but here's the curve from the last one)

Day 15: Nov 23, 2009

Not a 'HotLanta' day but definitely nice. At 10C it's quite a bit cooler than I was hoping for, but it was still pleasant none the less. More rolling hills, great grass to run on and a high heart rate (avg for 45 mins was about 170 and again; not going that fast!).
Today I really feel like I made a bit of headway. After yesterday's rest day, I did a lot better on the run. Less sore muscles, less walking (potentially due to better stretching and not running with the dog).

The laps are where I WALKED - yes I'm still walking during my runs. It's not that I can't push myself; I'm on vacation, heart rate is through the roof; and I'm okay to give it time. When I've forced my fitness to come back too fast; it's always hurt me in the long run; so I'm learning. Taking it easy in the beginning is OK!

Equipment: Layers
10C is a great temp to run outside in, especially after a rain.
Good clean air, crisp and refreshing, great for your muscles, and you're not over heating.
The bust is; once you warm up and start sweating; it's easy to develop a bit of a chill. Many runners like to wear a long sleeved base layer; but I think I found something better. Today I ran with my ARM WARMERS and regular running gear (short shorts & loose sweat wicking dry fit top). I was completely comfortable the whole time. For the first 10 minutes when I was a little chilly I wore the arm warmers; then when I warmed up, I tucked them in my shorts.
No need to take off the shirt and be TOO cold, and I was in my comfort zone. It's a little cycling/running gear cross over, but give it a try!