Flat Attack: The Sequel

As I mentioned in my last post, I’ve recently tried to educate myself a bit on the topic of flat tires. I thought I’d follow up my interview with Flat Attack by going over some of the basic things I’ve learned. Here are the main causes of flats and what you can do about them.

Puncture – this is the variety of flat most people think about first… essentially running over something sharp. You may or may not feel or hear anything, and air may leak all at once or very slowly. The main thing I’ve learned to help prevent this type of flat is to use a quality sealant like Flat Attack. It only adds a few ounces of weight, and is an inexpensive insurance policy against a thorn or piece of glass wrecking your day.

Pinch – a pinch, also known as a “snakebite”, occurs when the tube literally gets pinched between the tire and the rim of your wheel. I put new tires on my bike a couple weeks before IMSG 70.3, and for some reason I had a really tough time getting them on. I was grunting like an Olympic power lifter, and my fingers were blistering up by the time I got the suckers on. A small part of the tube was jutting out of the tire, and I had to massage it back inside with a tire lever. My theory is that unbeknownst to me a tiny piece of the tube was still slightly pinched in there. At mile 37 with the heat rising in St. George, it decided it had had enough. Further evidence of a pinch is a loud bang, like popping a balloon, which is what happened in my case. So… to avoid this I’ve learned two things: 1) after you change your tire, go around it and look carefully… if you squeeze the tire together and can see any tube at all, it’s pinched in there. Start over. 2) If you’re struggling to put on new tires (or changing an older one) sometimes it’s worth $5 to swallow your pride and have the kid at your local bike shop do it for you!

A pinch can also occur if you aren’t watching the road and hit a big pothole, train tracks, or something else really hard. You’re more likely to flat in this situation if your tires are under-inflated, so it’s good to pump them up before each ride (I pump mine to 110 psi on tires that have a max of 120).

Tires – an old, worn-out tire is more vulnerable to flatting. When in doubt put that thing on your trainer and get new ones for the great outdoors.

Rims – this isn’t an obvious one to beginners, but your rims can be really sneaky sometimes. Two years ago my wife flatted 4 times in a row attempting to pump up her tires in transition before her race. Some good samaritans gave her spare tubes, but she just kept inexplicably flatting. Eventually someone discovered a sharp edge on one of the rim holes that was poking through her rim tape. Thankfully a piece of electrical tape did the trick, and she was able to race. Afterwards she got a longer-term fix by having the rim tape replaced.

Check your rim tape every now and then to make sure it’s effectively covering all of your wheel’s rim holes, and replace the tape when it gets ragged. Another solution that I use (that the Flat Attack guys introduced me to), is a product called Veloplugs. Veloplugs were invented in Australia and are essentially a superior solution to rim tape. They’re lighter, make it easier to change your tire (eliminating rim tape creates more room in the rim well to work with), and once installed never need to be replaced. Regardless if you use rim tape or Veloplugs, take a gander at your rims every now and then.

Flatting is a part of cycling, but hopefully these tips will keep you riding more and muttering obscenities on the side of the road less!

Interview with Flat Attack

Studies have shown that approximately 0% of the earth's population enjoys getting a flat tire. Flats are merciless, playing no favorites and striking at anytime. At Kona last year, Sebastian Kienle was in a great position for the win until a flat threw a wrench in his plans and he ultimately finished 4th. A few years prior, Chrissie Wellington had a dominant lead when a flat (and botched attempt to fix it) cost her serious time. She still went on to win, because, well, she's Chrissie Wellington... but I'm sure it was stressful.

Although I had a blast with my own flat at a recent race, it motivated me to learn what (if anything) can be done to help prevent such fun from occurring again. One precaution within a triathlete's control is the use of tire sealant. A friend introduced me to a company called Flat Attack, based in Salt Lake City, that makes an incredible product now in my toolkit. A few days ago I had the chance to sit down with Steve Henich, owner of Flat Attack, to learn more about this company.

When was the concept of tire sealant invented and what’s the history of Flat Attack?

The tire sealant concept has existed in one form or another for at least 80 years, but it took a while to be brought to market. Believe it or not when I was a kid we’d put canned milk in our tubes. The milk would curdle into little balls that were effective against flats, but if you had a tire blow out, man did it stink!

Flat Attack, originally known as No Flats, began in 1982 as the first of a new generation of tire sealants. Slime, a competitor that some of your readers may be aware of, was started in 1989. Slime has been marketed well over time despite what I believe to be a very inferior product. Over the years dozens of other companies have tried different formulas and ideas. For example, some use latex, which has been found to dry quickly, making it useless after 2-3 months. Others use additives that cause tire rubber to rot over time.

To those unaware, what are the pros and cons (if any) of using tire sealant?

The "con," as with any sealant, is a small amount of added weight… 2-3 ounces per tube, with the weight spread evenly around the tire. If you had two identical wheels, one with Flat Attack and the other without, you’d have a really hard time telling which is which. 

Over the course of, let’s say, an Olympic distance bike (40k, ~25mi) how much time would be lost due to the added weight?

This depends on different variables, but we’re talking an impact of seconds. 

no one wants to be this guy

The "pro" is that it keeps you in the race! Instead of being stuck on the side of the road, you just keep rollin. For a long race such as LOTOJA, the time spent changing a flat isn’t a big deal. That said, at last year's race a farmer drove onto the course and scattered hundreds of “goat heads” (a common type of thorn). Everybody was flatting, and lots of guys ran out of tubes. So flats can definitely come into play for long rides... cyclists with Flat Attack in their tubes had a huge advantage. For a triathlon? Get a flat and most likely you just lost… especially for shorter distance events.

What makes Flat Attack unique?

Flat Attack is so easy to work with and it’s totally safe. There’s nothing toxic or dangerous about it, and it lasts for years. No other product on the market lasts like ours, and most are quite toxic. For example, one teaspoon of some of the other stuff could kill a small dog.

So why don’t competitors mimic Flat Attack, is the formula proprietary?

Others have tried to copy the formula, and some even have chemists on staff.. but they can’t get it to work like Flat Attack.

How do you apply it… is it complicated to use? Any tips?

The biggest issue is you need tubes that have a removable presta valve. Within the last few years this type of tube has become more and more common as sealant becomes more mainstream. All you do is unscrew the valve and apply the directed amount to the tube, then screw the valve back on. It’s really easy. (side note: they also sell "Freedom Tubes," which are tubes pre-injected with Flat Attack). As far as tips, the only thing is it’s better to have the valve in the upper half of the tire when pumping up and letting air out. That way gravity pulls the sealant to the bottom of the tube and no sealant can get in the valve stem.

Where do you sell Flat Attack sealant and Freedom Tubes?

On-line as well as lots of bike shops.

me holding a cluster of 5 "goat heads"

When do I need to re-apply or get a new tube?

Flat Attack seals puncture holes permanently, so hardly ever. The size of the hole is the only potential issue... a gash that's 1/4 of an inch or bigger, say from a big piece of glass, may require you to replace the tube.

Let’s say I hit one of those "goat heads," calling Flat Attack into action. What is the science behind it... how does it work?

When you begin pedaling, Flat Attack immediately starts coating the tube. The centrifugal forces cause a nice, even coat all around the tire. When something punctures the tube, air tries to escape from the hole, but in doing so it pulls sealant into the hole. The fibers in Flat Attack bind together and dry in the hole to form a permanent plug, similar to a clot.

The use of sealants is commonplace among mountain bikers, who ride bigger tires with less pressure. Is Flat Attack effective for road cyclists and triathletes riding with higher pressure, say a psi of 100-120?

Yes, it's very effective, but depends in part on the size of the hole. A while ago I hit a huge shard of glass that put a big gash in my tube. I could hear the sealant in action, but it probably took 3 revolutions of the wheel before it sealed. My tire was a bit mushier than I would have liked, but I was still able to continue on. Once I got home I checked and found that my psi was ~90-95. A little low, but still rideable. In that same example, less air would have escaped had I been riding a mountain bike.

On the other hand, for a thorn or other small puncture, the seal is immediate, with virtually no tire pressure lost. In fact, you wouldn’t be able to measure the loss... it's too fast! However, without sealant even that tiny thorn prick would have left you on the side of the road.

Will Flat Attack prevent all flats?

It can’t seal up a flat from an absolute tire blow out from a pinched tube or a faulty tire. As previously mentioned, some gashes are also too big to effectively seal. However, for run of the mill punctures (nails, bits of glass, etc.) it is very effective.

I didn’t know tire sealant existed until a year or so ago. Is educating people who are newer to cycling or triathlon a challenge?

The biggest hurdle we face is that people lump all tire sealant companies together and say 'sealants are crap' or 'sealants don’t work' when they haven’t used a good one. Overcoming that stigma is a big problem. We’re the oldest sealant company, but we're not the best known. Flat Attack is way better than the other stuff that’s out there, so we’re working to change the perception that all sealants are the same.

In summary, here's what Slowtwitch.com writer Greg Kopecky had to say on the subject of tire sealants in May 2012:

"While it can’t guarantee you won’t puncture, it is cheap insurance that has a good chance of saving your race. At this time, it appears that the rolling resistance geeks are largely agnostic on the topic—there is no measurable change in Coefficient of Rolling Resistance (Crr). All it costs you is a little bit of weight. Weight that is, in my estimation, well worth carrying around.

The biggest piece of take-home advice I can give you is this: Something is better than nothing. In most every situation any sealant is better than no sealant. You can’t be sure it’ll seal, but why not take a shot? In my mind, sealant is one area of immense potential for future growth. The benefit from the fastest frame, wheels, helmet, and clothing can quickly go to waste if you’re on the side of the road fixing a flat at mile fifty."

Flat Attack

Facebook

Daybreak Race Report

Most race mornings any anxiety I feel is outweighed by excitement and feeling ready to go. For some reason Saturday I woke up to find those to be flipped. As I got ready I thought to myself “you gotta chill, man!” which made me think of the EPMD classic with a similar name. As evidenced by my Trash Talk post, I’m in a bit of an old school rap phase these days, so I promptly found it on YouTube as I made last minute preparations.

Following my debacle of a swim start at IMSG, I was motivated to get in the water plenty early. I set up transition and got a short warm-up jog in before making the ~10 min walk to the start with a friend who lives in my neighborhood. Eventually it was time to line up on the beach for the time trial start. I was maybe 30 people deep, but the line moved really quickly as a timing company guy with a computer methodically activated chip times and yelled “GO!” every 3-4 seconds. As I mentioned in my last post, this swim is pretty unique, as you make your way through various channels, under bridges, etc. There were only a couple of buoys, because for the most part you just followed the shape of the lake, like a maze with only one option. I started off fast and fought to hold the pace throughout. It definitely began to hurt towards the end, and felt good to touch sand on the north side of the lake. I waved at my son and daughter standing on the dock, and ran the 100 meters or so to the timing mat outside of T1 to lock in my split - 29:48 (44th/147).

I hopped on my bike and tried to be aggressive from the start. After the first mile or so there’s a long gradual climb before getting to bigger hills at the base of the Oquirrh Mountains. I tried to stay on the gas on the climbs, getting out of the saddle from time to time. Having flatted at my last race, I also watched the road like a hawk, avoiding potholes and anything shiny like the plague. The gradual climb at the beginning of the course turns into a nice downhill section on the way back where you pick up a lot of speed. As I made the turn onto this road, I noticed two trucks ahead of me attempting to forge their way through cyclists moving in both directions. The truck in front was being ultra-conservative, and by doing so both trucks were moving a lot slower than I was. In a split second I evaluated my options: A) slam on the brakes and putt along behind them for the next several minutes B) attempt to thread the needle on the right on a road with little to no shoulder or C) pass the trucks on the left. I chose C, just as the guy driving the front truck simultaneously waved his hand as if to say “go on ahead, I’m over my skis here” and I continued on my way. A couple miles later and I was back in transition. As short-course races should be, the bike was close to a time trial effort - 1:02:47 (30th/147).

A quick transition later and I was on the run course, which consisted of two loops around the lake. The hard bike had definitely zapped my legs a bit… they felt decent, but not great from the get go. About a half mile in a guy passed me, and I decided to hang on to him and let him drag me around for a while. The heat and wind had picked up towards the end of the bike, and the backside of the loop was pretty tough. At the start of the second loop my legs came around a bit and I put in a few surges, but the guy responded each time. My heart rate was in the 170’s and I was definitely uncomfortable, but knew I needed to step it up soon. With less than a mile to go a guy went by us… I noticed he was in my age group and decided it was time. I pulled up on his shoulder and got the impression from his breathing that he was about to tap out. I started my kick in the last half mile and dropped him, then sprinted to the line (as you always should!) for a split of 48:27 (7:23 pace & 23rd/147).

I felt good about my effort, and basked in the post-race euphoria as I hung out with my family and chatted with friends. The runner in me was disappointed to see a slower split (almost 3 min) vs. two years ago on the same course, but with time I’ve learned that you have to go for it more on the bike if you want to be competitive. There’s a fine line between pushing hard and blowing up, but based on my watch time (2:23:05), I knew I was roughly 5 min faster overall despite the slower run. It’s all about balance!

After loading up my stuff, I moseyed over to where the preliminary results were being posted. I overheard a guy next to me say to his friend “oh man, I got a penalty?!? Am I disqualified for that?” I took a gander at the sheet they were looking at and assured him “you’re not disqualified, it’s just a 2 min drafting penalty.” He was relieved. I then curiously noticed a # on the same sheet with “DQ – Endangerment” next to it. My number!! I mean, danger is my middle name, but endangerment?!? My mind flashed back to those stupid trucks endangering everyone on the road, and my heart sank. You’ve gotta be kidding me! I stood there stunned for a minute, then just shook my head and laughed. Had this been Ironman I would have been devastated, but for a small, local Olympic, what’s the real impact and who cares? I was just a little bitter. I briefly considered leaving with some fingers extended in the air, but realized it may help to plead my case. At the very least I wanted to ensure that my name and splits would show up somewhere in the results. It’s early in the season, and I wanted a measuring stick of where I’m at for each discipline. I found the official guy and told him my side of the story, making an effort to be very respectful. He listened and agreed with what I was saying, but didn’t seem persuaded... I eventually relented and went on my way.

this is still cool, right?

Driving home I concluded that what happened was unfortunate, but not a big deal... I wouldn’t lose any sleep over it. I also found it only appropriate to make a stop at Dairy Queen (DQ, get it?).  

Later in the day I checked the official results, scrolling to the bottom where I expected to see my name and splits with the scarlet letters DQ. Instead, I was shocked to find them much higher on the page (24th, 4th in AG)… and no DQ! Even though I really was “over it,” it was definitely a pleasant surprise. I’ve wondered if it was overturned in part due to not losing my cool and being respectful of the guy. Everyone knows that the irate driver cited for speeding is more likely to get a ticket than someone who’s calm and respectful to authority. I dunno. On the other hand, it may have simply been an oversight.

Regardless, at the very least it gave me something to write about!

Back in the Game

I’m finally racing tomorrow after what feels like an eternity since IMSG 70.3. I’ve been itching to race for the past couple weeks, and am really looking forward to it. I'm doing the Daybreak Triathlon, a local Olympic distance race. It's a much smaller event than SG was, but should still be a good time. The swim at this race is pretty unique, taking place in a man-made lake that consists of various channels. It’s a point-to-point course that gets really narrow in some spots, with a time trial start (one after the other, time started based on your chip) to avoid traffic jams. 

The bike is short of a true Olympic distance at only 20+ miles, but has some big climbs which will be interesting. The run consists of two laps on a trail system that circles the lake, virtually pancake flat but a little long. In my last race I experienced a couple of miscues, one being totally my fault (swim start) and the other being somewhat out of my control (flat). In the back of my mind I’m worried that something will happen again, but I’m trying to block that out and focus on just racing hard & having fun. I’ve tried to remind myself that few races go 100% according to plan... the triathlon gods love to throw curveballs. That said, hopefully I only get “hanging curves” that I can hit out of the park as opposed to something filthy like this.

Observations as a Cheerleader

Saturday my wife raced and I didn’t, so I had the opportunity to spectate and be her cheerleader. This was the first triathlon I ever did, back in 2003. After six years in Wisconsin, we moved back to the old stomping grounds a couple years ago. It was fun to do this race again the last two years, but I figured it was now my wife’s turn to experience such hallowed ground. As a side note, the night before the race, I asked if she wanted me to run through the checklist with her. At first she resisted with "no, I think I'm good," but then admitted it might be a good idea. 

"Wetsuit?" 

"Yep." 

"Goggles?" 

(blank stare, followed by scurrying upstairs)    

As a bonus to the day, my mother-in-law was in town, and she volunteered to watch our son and daughter. Although I’ve played the spectator/cheerleader role before, this was the first time without kids. Not surprisingly at all, it was a lot more relaxing than the rest. At previous races let’s just say the concept of mom appearing only to rush away again did not go over well. I was actually able to help my wife get set up and stuff, which was fun, and I could watch without fear of my son running out onto the course. In addition to following my wife’s race, it was fun to watch the race unfold. I jotted down a few numbers as they went by, which helped put some faces to names I often see when looking at race results. You can learn a lot from spectating, things you might miss by being in the race. Here were a few of my observations:

Every second counts 

This race was won in a sprint finish by less than a second. My initial thought was that the second place guy must be kicking himself. For a race that close, often times you can point to time needlessly wasted in T1 and/or T2... however, I then remembered watching this guy in transition, and he was a machine. This is the former host of the TriTalk podcast and co-author of Triathlon Science with Joe Friel, so the fact that he knows what he's doing shouldn’t surprise me. Looking at the results, sure enough he had the fastest combined transition times of 1:30. The guy who won was next fastest at 1:31. On the other hand, the first guy out of the water (who also led exiting T2) seemed noticeably slower in transition, which the results verified (55 seconds). I also noticed that the second place guy in my age group (by 23 seconds) gave up 1:20 to the age group winner.

Bike courses can be dangerous

Crashes and collisions aren’t exactly rare, but it’s a miracle there aren’t more. I couldn’t believe how many spectators had zero self-awareness in crossing the race course... I and others had to yell at numerous people to keep them from getting run over. There are also a lot of kids (mine one of them) who seem fascinated with running into the action. Lastly, it was funny how dizzy and confused a lot of us triathletes are coming out of the water and also at the bike mount line. Combine that with the fact that this was a 2-loop course in which the elite guys/girls were flying through as a big pack drunkenly wobbled side to side attempting to clip in. Chaotic and entertaining! Put all these factors together and it’s amazing there wasn’t more carnage.

The fun of it

Initially I wished I was racing as well (I’ll have to wait a few more days) but I still had a blast cheering on my wife and everyone else. There were some really elite athletes there, but being a sprint only event, there were also a lot of beginners. They seem to have the most fun out of everyone. I think I lost sight of the fun of it for a few weeks after St. George 70.3. Watching this local sprint was a great reminder of why I do this sport!

Triathlon Trash Talk

I stumbled on this gem the other day (circa 1989). I was bored, so I took a few minutes to tweak the lyrics.... no one talks trash funnier than old school rappers did, but if a pro or elite age group triathlete took a shot at it, it might go something like this. I can't really picture former interviewees such as Spencer Woolston, Slater Fletcher, G, or Patrick Evoe (or anyone for that matter) performing this on the mic, but hey, it would be entertaining.

Well excuse me, take a few minutes, to mellow out the tri daddy's on the mic and I'ma tell you bout
My maximum strength, at any race length, and power
So listen to the man of the hour
I flow and roll to a fast tempo while, you know, you swim slow, bike slow, run slow fo sho
I go strong, as I perform, transformin on race day like a Decepticon

But I'm not animated like a cartoon I'm for real, kick the swim off like a harpoon
Across the crowd, competitors, the spectators 
So let's groove with the smooth operator

I tri so smooth...

The B-I-G  T-R-I-A-T-H-L-E-T-E
I'm good and plenty, servin many and any
Competition, yo I'm in top condition
I'm straight up dissin and dismissin, listen
Others have big smiles, Facebook profile
They try hard but can't hang in the last mile 

I give nightmares to those who compete
I'm like Freddy Kreuger, walkin down your street
Confused, you lose while I abuse and bruise the fools
who choose to play the game wrong, they pay dues
Destruction from the exterminator
But in a calm manner, cause I'm a smooth operator

I tri so smooth...

Macca is never shy around the mic

Now ya'll step up to this
One simple diss, and it's over miss
Ya'll are big dreamers, but in reality
My friend, you've been scooped like ice cream
So I'll bring my ring as the gathering tries to cling...
Cuz it's a Tri Daddy thing
And I'm smokin'em right word is bond
Sing the national anthem then Let's Get It On
My pace is real good yet I feel real good
Makin' sure that my point is understood
That when it comes to this there's none greater
Sincerely yours... the smooth operator

I tri so smooth...

rap to us, Meredith

Now ain't that the pot callin the kettle black
Sayin I'm just a hack, you need to be smacked
The smooth way I play'em & the way that I spray'em
God made me different in a way, I'm gifted
Just sayin' makin sure every race is done fine
I make like a bee line, future bright as the sunshine
Attack you like Robatussin on a cough
If you can't go like I go -- step off!
Competition, I'ma get rid of
You can't get a bit of, so just consider
A break or rest, vacation, hibernation
And make way for my smooth operation 
I'm a smooth operator

I tri so smooth...

Ahhhhh yeahhh, I don't stop
Genuine in rain or shine
And I'm never half-steppin

Peace!

Oh Come On!!

Some people dream of double rainbows and puppy dogs. Others have dreams within a dream, and yet others have terrible nightmares. Within this last group there’s a sub-category of people like me who periodically suffer from triathlon nightmares. I’ve experienced this phenomenon for a while. In most cases something goes horrendously wrong, eg being late for the swim start, exploding tir – hold up, that was my last race… my bad. Seriously though, I often have tri-related dreams. At the very least they’re bizarre, and at the worst they’re bona fide night terrors.

Since Ironman 70.3 St. George, these dreams seem to have intensified. A couple nights ago I dreamed I was back at Sand Hollow reservoir. I was so focused on not missing my swim wave, but lo and behold I kept getting distracted. In my dream it was like the rest of my age group was pulling a prank on me. I’d turn my head for a second, then look up and they’d be sneaking down to the water, and I was like “oh come on!!” They’d sheepishly come back to the shore, as if to say "ok, ok you caught us, you caught us," then I’d turn away again and they'd be back to their old tricks. At this point I was like oh hail no, and hustled out to the water. I made it in time, but then things got really weird. The lake transformed into a wide river with a really strong current, almost like I wasn’t swimming at all and just flowing down some rapids. Part of this involved being spun around in a whirlpool and then spit out down one of those curvy, waterpark slides. It was pretty fun… are there any courses like that?

While on the subject of dreams, here are some other recurring ones I can think of… anyone know a good therapist?

Running Late – everything just taking forever in getting to a race. Delay after delay after delay.

Floor Swimming – several times I’ve dreamt that the “swim” portion of a triathlon takes place on, say, a carpeted floor, or sand, and you have to do a swimming motion to make your way across the ground before jumping on your bike. I can just picture myself attempting to freestyle across my mattress in my sleep.

Transition – similar to running late for a race. I’m in T1 and everything just taking forever. I keep forgetting stuff, and sometimes never do get on the bike.

Nature Boy – look down to see I’m sporting my running shoes, racebelt and heart rate monitor, but little else... not even a loin cloth.

 

Weird Courses – usually a run in which part of the course involves going from room to room through someone’s house, up flights of stairs, etc. before heading back out onto roads.

I only remember one sports-related dream with a triumphant outcome. The night before my Ripley County cross country meet as an 8th-grader, I dreamed I won in dominating fashion. In reality, none of the hottest girls in school chanted my name, but I did manage to win the race. Now that I think about it, is this the blueprint? If only I can force myself to dream better, will I start winning races??