USAT Nationals - Course Preview!

Omaha is famous thanks to now-retired legend Peyton Manning, but it's also the home of this week's USAT Age Group Nationals! Planning on making the trip? Here is a little preview of the course, courtesy of our awesome Nebraska teammate Katie Foster.

VENUE

The venue is located on the north side of Levi Carter Lake, which is less than a mile from Eppley Airfield in Omaha, Nebraska. These fields are the location of the venue, transition area, and parking.

SWIM

The swim takes place in Carter Lake, pictured below. I had an opportunity to swim in Carter Lake in a practice swim a week ago and the water temperature was around 84 degrees. Hoping that cools down before race day. There are plenty of open areas to the west of the swim start for spectators to watch.

BIKE

The bike route is an out and back course that starts heading east on Carter Lake Blvd, which has recently been repaved, as shown below. Then the route meets Abbot Drive which turns into Storz Parkway. Storz has a small climb before turning north on 16th street. The quality of the roads is nice and smooth. There are train tracks on 16th street that are particularly rough and I am hoping they are covered for the event. The route then heads northwest onto John J. Pershing Drive, which has been partially repaved. This is a long, low grade incline. The route continues north under the Mormon Bridge, and along Hummel Park. There are at least four manholes on the north side of the Mormon Bridge that can present obstacles for cyclists, otherwise, the road is smooth. The one significant hill on this course comes up on N. River Drive. It is a long, steep climb. I think it is a tougher climb on the way out than on the way back.

RUN

The run is flat and fast. It starts along Carter Lake Blvd and heads south on 11th street to T.D. Ameritrade Park and back. T.D. Ameritrade park is a beautiful venue and easy for spectators to access. Spectators looking to cheer on their athletes on the run course can drive on 16th street or Abbott Blvd to Locust Street.

OTHER

Looking for restaurants near the venue?

1) Twisted Fork Grill and Bar
2) Roja Mexican Grill
3) Hiro 88 Sushi
4) Blatt Beer & Table
5) Pitch Pizzeria
6) The Upstream Downtown

Make your reservations now as these places tend to fill up on event weekends.

Looking for activities for your kids?

1) Henry Doorly Zoo – bring their swimsuits to enjoy the new splashpad.

2) Children’s Museum – located downtown

Tips For Exercise in the Heat

Elaina Biechler (Iowa) is fast, as in Kona fast. She's also smart, as in PhD smart, teaching college courses in Sports Nutrition and Anatomy & Physiology. Put these two together, and she knows a thing or two about athletic performance... here's some great info on training in summer heat.

Tips for Exercise in the Heat:

As we enter the dog days of summer, I’ve been asked by multiple clients for tips on how to deal with the heat. The unfortunate news is- no matter who you are, the heat will negatively impact your performance. I can however offer a few tips for how to minimize the negative effects, as well as a few nutritional advices in hopes of preventing dehydration in a hot environment.

If you monitor your exercise intensity via heart rate: know that in a hot environment, your heart rate will be elevated significantly compared to a cooler environment. If your heart rate is normally around 150 bpm while running an 8:00/mile, when it’s hot out, and running the same pace, your heart rate may be 165 -170 bpm. This tends to be more significant in females, but males will also see some increase in heart rate. This doesn’t mean that you’re suddenly out of shape. 

It means that your body is trying to complete two major tasks: maintain your exercise intensity, and get rid of heat. Our perception of exertion is also significantly higher in a hot environment. If running an 8:00/mile is moderately challenging on a normal day, in a hot environment, it might seem significantly harder. The more overheated or dehydrated you become, the more significant your increase in heart rate and perception of work effort will be. Don’t worry, this does NOT mean you are out of shape, it does not mean to throw your training out the window! Don’t panic! If 8:00/mile is your normal running pace, don’t be afraid to slow this down in the heat. Trying to maintain your regular speed in a hot condition (particularly if it is humid) could result in heat illness.

Can we acclimatize to the heat?

A classic study done by Nielsen et al. (1993) showed that heat acclimation can occur in 9-12 days of consecutive exposure to heat. Optimal exercise duration during the acclimatization phase is around 90-100 minutes. Following regular heat exposure, subjects were able to exercise 80 minutes to exhaustion on average compared to 48 minutes leading up to acclimatization! Subjects also showed a lower core temperature and an increased sweat rate following regular heat exposure (which is good!). Adaptations to the heat depend highly on exercise intensity, duration, number of hot exposures and whether the heat is dry or humid.

What if you can’t acclimatize to the heat where you live?

New research supports the concept that heat acclimation may actually occur with a hot water bath as well! Zurawlew (2016) recently reported that a 40 minute hot water bath immediately following exercise had heat acclimatizing properties. 17 males completed six days of hot water bath immersion after exercise, and resulted in significant improvements in endurance performance in a hot environment. Seems like a reasonable idea if you are planning on traveling somewhere warm for a race, yet you live someplace cold!

Regardless of who you are (novice or elite, male or female), studies generally report that a hot environment will decrease performance by at least 10-20%. With heat acclimation, you may evade this by about 5-8%, but will still ultimately have some decrease in performance. The traditional recommendations regarding heat acclimation:

• 10 days 
• 100 minutes per day (doing more than this doesn’t induce a faster/ better response)- less than this may require more than 10 days 
• At the temperature you wish to compete at 
• At the intensity you wish to compete at 
• The majority (75-80%) of the adaptation occurs in the first 4-7 days 

Nutrition/ Hydration Tips for the Heat:

The key to proper hydration in a hot environment involves increased hydration prior to the exercise bout, increased fluid intake during the exercise, and rehydration immediately following. The major issue in the heat is with such a high sweat rate it is almost impossible to intake enough fluid during the exercise to prevent some level of dehydration. While drinking water might be good enough under normal circumstances, in the heat, it might be appropriate to also consume some carbohydrates and electrolytes as well. There are many effective brands for carbohydrate beverages and endurance supplements- my recommendation is to try many types, and find out what sits well/ works best for you. Ideal fluid guidelines, which of course can vary from person to person depending on exercise intensity, body size, and environmental conditions:

• 20 ounces of fluid prior to exercise (1hr) 
• 7-10 ounces of fluid every 20 minutes during prolonged exercise 
• In a hot humid environment we can lose up to 2-3 L of fluid per hour!!! 
• Following exercise, consume 16-24 ounces of fluid per every pound lost 

Related Posts:

Tapering 101: The Hard Facts

Triple Threat Profile: Elaina Biechler - Iowa

Treadmill Drudgery vs. Outdoor Running?

Nielsen, B., Hales, J., Strange, S., et al. (1993). Human circulatory and thermoregulatory adaptations with heat acclimation and exercise in a hot, dry environment.

Tatterson, A., Hahn, A., Martini, D., & Febbraio, M. (2000). Effects of heat stress on physiological responses and exercise performance in elite cyclist. Journal of Science and Medicine in Sport 3 (2), 186-193.

Zurawlew, M., Walsh, N., Fortes, M., & Potter, C. (2016). Post exercise hot water immersion induces heat acclimation and improves endurance exercise performance in the heat. Scandinavian Journal of Medicine & Science in Sports 26 (7), 11.


A study looking at elite cyclists reported a 6.5% decrease in power output in a 30 minute cycling time trial in a hot environment when compared to a thermoneutral environment (Tatterson et al., 2000).

Tapering 101: The Hard Facts From a Mediocre Marathoner

Thanks to Elaina (Iowa) for this guest post on the art of tapering. Great info!

#itsscience #itactuallyworks #tapercity #handmeanotherbreadstick

As I head into the final few days before marathon #7, I thought it might be appropriate to shed some light on the most horrible and difficult part of endurance training. The taper. For those of you who are unfamiliar with this term, tapering involves a decrease in exercise volume in the days leading up to a big event. Don’t get me wrong, from a scientific standpoint, research shows that tapering is an effective way to improve performance (somewhere between 2-8%), but taper tantrums are a real live thing.

Runners not only develop a physical addiction to exercise, we can also develop a psychological dependence. Take the exercise away, along with some nerves about a race you’ve trained many months for, and you’ve got yourself a nervous wreck! Now instead of having to worry about when you’re going to fit your long run in with your work schedule, social and family agendas, you have plenty of time to second guess your training, and wonder if you’ve really done enough to prepare yourself for the big day! SOOOOOO instead of doing that, I’ve decided to keep myself busy by writing this blog that will highlight all the great things about tapering- most importantly, a significant improvement in performance. So hold on runners, although the taper can leave you feeling out of control, and somehow like you’re getting out of shape, the truth of the matter is, it will pay off in a big way when you feel fresh as a daisy when toeing the line for your next big race! Let’s take a look at some of the methodology associated with tapering.

1. Duration of the taper: How long do you need to decrease your training? 

Turns out it can be a few days up to 22 days, depending on the event. Longer, more tolling events may require a longer taper (2-3 weeks for an Ironman, or marathon), while shorter races (10k or shorter triathlon) may only require 7-10 days. Also consider the importance of the event, and how long your training cycle has been. Bosquet et al., (2007) reported that 2 weeks seems to be the optimal duration of a taper for swimmers, cyclist and runners. More specifically, 8-14 days for cycling and running. Less research out there on swimmers, but the trend tends to be towards a longer taper for our water loving friends (14-20 days).

2. Volume of the taper: How much should you cut back? 

Exercise volume should decrease steadily, and may be anywhere from 10%- 60%. This means if you normally run 100 miles per week, with a taper you may decrease to between 90-40 miles. That just sounds ridiculous. I hope you don’t run 100 miles per week. Bosquet et al., (2007) reported that 41-61% decreased volume is optimal, but the intensity at which you complete this should remain the same. This part is tricky. No need to slow down, but on the contrary, just because you are feeling fresh and well rested doesn’t mean you should be sprinting around all over the place. Exercise should naturally feel easier while on the taper.

3. Training frequency: should I work out less often? 

In short; yes and no. Differing studies have shown both options to be effective. Whatever you need to do to decrease your overall exercise volume should be fine. I do a little of both. I normally run 6 days per week, but in the final week of my taper, I usually only do 4 days.

4. Why does it work?

Tapering decreases the energy cost of exercise. While all sorts of endurance athletes use the taper system, this seems to be true of runners and swimmers both. Not seen in our cyclist friends. This is related to biomechanical efficiency as well as improved neural integration with tapering.

Tapering causes an increase in aerobic endurance. The mechanism associated with this is not completely understood, but is probably likely to an increased storage of fuel, complete muscle recovery, appropriate hydration, and improved efficiency of heat dissipation.

In conjunction with our decrease in training volume, we should also address the glorious process of carbohydrate loading. Carbohydrate loading involves an increase in carbohydrate intake in the few days leading up to competition. The theory is that this will increase fuel storage in the liver and muscles, and hence allow us to improve performance. Carbohydrate loading is an effective strategy, and can result in performance improvements (2-3%) for events lasting 90 minutes or more. SO, if you are training for an event that will take you less than 90 minutes, carbohydrate loading will NOT help you. It probably won’t hurt, but research just hasn’t shown that it will improve your performance. Carbohydrate intake should be increased in the 3-4 days leading up to competition. We are talking like 7-12 grams/ kg body weight. Basically, if you weigh 150 pounds, you should be eating 1900- 3200 calories of carbohydrates per day. So order that large serving of spaghetti, and grab that extra breadstick, because that is a lot of food!!! 

Want to read more about the taper? Check out this article.

http://sportexperts.org/publication/18.pdf

Want to see what researchers are saying about carbohydrate loading?

http://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.610348

Related Posts:

Treadmill Drudgery vs. Outdoor Running?

Triple Threat Profile: Elaina Mertens - Iowa

Duct Tape & Super Glue

Bike Fit 101: Stack & Reach Part II

My future noble steed, the 2016 Argon 18 E-117, has arrived! Can't wait to saddle up... after talking with the guy who will do my bike fit today, thought I'd recycle an old, popular post on Bike Fit 101. More to come as I and other TTT teammates go through the fit/build process.

A couple weeks ago I wrote about how my wife was in the market for a bike, and how the concept of “stack and reach” factored into the process. Our challenge was to find a bike that had the stack Lindsay needed (58cm), without being too long on the reach (40.5cm). After researching the Slowtwitch database, we were able to narrow the field down to five that were reasonably close as well as easy on the eyes:

is there a Spruce Lake Triathlon?

BH GC Aero
Blue Triad
Cannondale Slice
Felt B12
Specialized Shiv


The Blue Triad (size ML) was the best fit on paper, but it proved to be quite elusive. A local Blue retailer didn't have any in stock, and surprisingly we couldn’t find any online in that size. The next size down was also a decent fit to Lindsay's stack/reach numbers, and we found a great deal for one on eBay. However, adjustability is still important, even if the stack/reach are close. We requested the expertise of bike fitter Mike Mamales (who fitted Lindsay in the first place) who discouraged this particular one due to lack of adjustability of the aerobars.

We were also unsuccessful in finding a BH GC Aero option in Lindsay’s size, and the Shivs we saw were a bit out of our target price range. We found a great deal on a new, 2013 Felt B12, and it looked like this was the one. However, Lindsay ultimately decided it looked a little too similar to my Felt B16… it's a great looking bike, but she thought we'd look like the Bobbsey Twins showing up at the Spruce Lake Triathlon. I thought we could get matching helmets, shoes, and sunglasses as well... wouldn't that be adorable? 

No, it wouldn't.

For some reason the Cannondale Slice was the last bike on the short list that got serious consideration, but it ultimately turned out to be the prettiest girl at the ball. As a bonus, a local retailer had it in stock, and Lindsay was able to give it a test ride. She sent them the stack, reach, and other measurements from her bike fit, which helped them prep it for her. They called back saying they were able to add spacers (essentially raising the aerobars) to hit the stack number, but in its current form the reach was a bit too long. In order to make it work, they swapped out the Cannondale stem for a shorter Zipp stem, shortening her reach to the aerobars.

At the end of the day, Lindsay got the bike she wanted, fit specifically for her. It's literally snowing as I write this, so she has some time to hone in her new position in the pain cave before hitting the streets.

Should You Train When You're Sick??

'Tis the season! Flu season that is... thankfully (knock on wood) I've been able to avoid it so far, despite not getting a flu shot as I've done in past years. 

Hopefully none of us will need it, but thought I'd re-post this advice from last year just in case.


The holidays were great this year, with family coming in from the east coast and Texas for a nice gathering. Especially this time of year, when you pack a lot of people under one roof, the chance of germs spreading like wildfire increases dramatically. What seemed to start with my daughter soon was passed to me, my wife, dad, and brother-in-law. It was just your run-of-the-mill cold… sore throat turning to leaky faucet nose turning to cough, but I was feeling pretty run-down for a few days. From a training perspective the timing was good, as it was a planned recovery week for me anyways. However, I once again was faced with the age old question:

Should you or shouldn’t you train when you’re sick??

In a nutshell, I think the answer is “listen to your body.” When I feel a cold coming on, I almost always cut back volume and/or intensity, but it often helps me feel a lot better to get in a modified workout. This is of course on both a physical and psychological level. For example, I went for an easy ride last Wed, a group Thanksgiving Day run, and played a little basketball on Fri. I could tell that I wasn’t 100%, but it felt great to work up a sweat.

Listening to your body also means knowing when to pull the plug. Saturday for example I had wanted to get in a short bike and/or run, but I was feeling completely wiped out. The thought of powering through a workout sounded terrible, and all I wanted to do was lay down. In those situations you have to be disciplined enough to let it go and rest up.

In addition to my experiences, I did a little research on the subject and found the following general info & guidelines:

• First of all, good news: fit people recover more quickly and experience milder symptoms than more sedentary folks according to various studies, yet another benefit of exercise

• If you feel as if you're coming down with a typical cold you can still exercise without significant limitations

• That said, obviously cut back if you feel worse after your workout. Take a few days off or reduce your effort to 50%.

• Remember the “above-the-neck” rule: if your symptoms include a runny nose, dry cough or sneezing you should be fine to exercise. Rest if your symptoms are below the neck, such a chest congestion, muscle aches, upset stomach, etc.

• Stay home if you have a fever, stomach symptoms or the flu

• If you're wiped out with fatigue there's no reason to work out. Also remember you're contagious the first 5-7 days.

• Rest allows your immune system to recover

• The basics: get plenty of sleep, fluids, and use OTC medications to help with symptoms

• Don't go 100% the first three or four days back. Start at 75% and increase gradually for the first week or so.

Happy (and healthy) New Year!

Winter Running... Treadmill Drudgery vs Outdoor Running?

In need of a treadmill upgrade? Check out this excellent, thorough review! 

https://www.reviews.com/treadmills/


Elaina Mertens (Iowa) is fast, as in Kona fast. She's also smart, as in PhD smart, teaching college courses in Sports Nutrition and Anatomy & Physiology. Put these two together, and she knows a thing or two about athletic performance... we'd all be wise to listen and listen good.


Is running on a treadmill the same as running outside? There are pros and cons to both outdoor running and treadmill running- we will take a scientific approach at comparing the two and what is best for maintaining your fitness through the tough winter months. 

Specificity of training

While running on a treadmill is without a doubt boring, it is an excellent tool for speed specificity. One of the best predicting factors for determining running race performance is the pace at which you complete your workouts. Interval work completed at goal race pace helps your body get accustomed to running at that specific speed. The closer this speed is to your race pace, the more comfortable this pace should theoretically be once you get in a race situation. For example, completing 800 meter repeats at your 5k race pace is a great way to physiologically prepare for this speed come race day. This type of workout is easy to replicate on a treadmill. Trying to hit this same particular pace while drudging through snow and ice may be nearly impossible.

In relation to training specificity, we also know that running a 7:00 mile on a treadmill is metabolically easier than running a 7:00 mile outside for a few reasons. First, even flat, fast running courses will have small amounts of incline and declines unless you are racing on a track. 

Even minor changes in terrain cause an increase in energy output when running outside. Secondly, when running on a treadmill, wind is a non-issue. Even on a still day while running outside, you must propel your body forward, resulting in a wind resistance equivocal to speed at which you are moving. When running on a treadmill, you do not propel your body forward, you stay in the same location, which equates to running with a tailwind equal to however fast you are moving (if you are running 7 mph on a treadmill, this is equal to a 7 mph tailwind outside).

To counterbalance the differences in terrain and wind resistance eliminated while running on a treadmill, complete all workouts with a grade of 1%. Research shows treadmill running with a grade of 1% is metabolically equal to outdoor running.

some have speculated this is actually
Elaina after an especially cold Iowa run

Pacing

One both advantage and disadvantage to treadmill running is the pace aspect. You can set your speed at your target pace during workouts, allowing you to complete workouts at whatever your desired speed may be. The disadvantage to this is that you don’t learn pace, which may hurt you in a race situation. Developing a sense of pacing is essential in any type endurance running race.

Biomechanics

Turns out, treadmill running biomechanics are essentially the same as outdoor running biomechanics, so long as you don’t have to leap snow piles and icy spots. Also, don’t hold on to the rails while running on the treadmill, this may decrease workload by 28%!

Elaina en route to a coveted Kona spot at IM Wisconsin

Psychological factors

Many researchers have found that time spent outside, especially in green spaces or parks, offers a variety of psychological benefits, including improved mood, improved energy levels, and better sleep. While these benefits are surely received with any mode of continuous exercise, it is unclear as to whether these benefits are as significant while running on a treadmill when compared to outdoor running.

Summary

While there are certainly pros and cons of using both modes of running, it may be smart to use a combination of the two during winter months. If the weather seems too dangerous, such as icy and extremely cold conditions, the treadmill may be a great option. Tempo or interval runs during the winter may be best completed on a treadmill in order to maintain pace specificity if conditions are bad. For easy runs, choosing the great outdoors is the best option! The treadmill can be monotonous and boring, and we also know that being outdoors can provide us with some needed psychological lifts during the dreary winter months! Happy running!!

Elaina's research ranges from compression socks to caffeine dosing. Learn more about the girl, her mad experiments, and how she can make you faster at efitnesscoaching.com!

Open Water Tips From a Mediocre Swimmer

First of all, let me be clear that I’m not an elite swimmer. Some people are naturally a “fish” from a young age. Not me. I hated swimming lessons as a kid. I never had a phobia of water, but just didn't like it. I casually began experimenting with swimming as a way to stay in shape after hurting my knee running in my early 20’s. A few months later I did my first triathlon and the rest is history. I joined a masters team, which helped me a ton. In addition to a handful of triathlons a year, I also raced ~20 aquathons (just swim/run) on Thursday evenings in Wisconsin's often choppy Lake Mendota. I credit these experiences with helping me stay calm during the swim at my insane, white-cap Ironman debut in 2012.

All that said, here are some things that help me tackle the infamous washing machine that is the triathlon swim:

1) Get in the water as soon as possible. I tell this to everyone. Even if it’s only for a few minutes, this time is invaluable, especially if the water is cold. Do breaststroke, tread water, whatever. Just get acclimated before the gun goes off.

2) While warming up, get your mind ready as well. It’s not an ego thing, but I often say to myself “I’m a good swimmer, I’m a good swimmer.” I’ve worked hard, and so have you! Think about all the hard practice sessions you've put in and get into that Bring It On mentality.

come on in, the water's fine

3) Position yourself well – use common sense here... if you're the fastest fish in the water then by all means, line up front and center. CAUTION: if you're not, you will get run over. Start on the side or towards the back until you've got some experience and greater confidence in open water.

4) Stay calm – get plenty of air. A couple things help me when I’m feeling short of breath: it sounds weird, but every now and then as I’m breathing I’ll take a peek up at the sky and think to myself “look at all that air up there.” It’s easy for newer triathletes to feel a bit claustrophobic at times… that little mind trick seems to help. Keep your mindset positive no matter what. At Ironman, waves were crashing in my face and I couldn’t see a thing, but I was laughing in the water saying “this is craaaaaazzyyy!!” Lastly, focus on exhaling fully in the water, which really helps regulate your breathing.

5) Play a song in your head – It helps to get you in a rhythm and can be a nice little distraction.

6) Protect yourself – the fact of the matter is, you're going to experience some incidental contact with other swimmers. It's tough to avoid that 100%. Protect your space, but if someone’s just repeatedly all over you pop up for a second and pick a new line.

7) Finish strong – keep swimming til your "hand touches sand." You’re excited to get out of the water, but you’ll be faster swimming it in than wading like a sea lion to transition just because it's shallow enough to stand.

Have fun and good luck!

Top 10 Triathlon Race Week Tips

With a little extra time on her hands thanks to her taper for Ironman Texas, Kristen Lodge (Arizona) graciously gathered some Triple Threat Triathlon race week tips for this post. There's really no order to these, but in the spirit of recently retired David Letterman, I figured arranging them as a Top 10 list was more than appropriate.


10) “Develop a checklist over time so you don't have to re-invent the wheel (no pun intended) every race. This will reduce your stress on what to pack, how to prepare, and a nutrition plan for that distance.” Collin (Utah)

9) “Take a deep breath. For Ironman, the IM Village can be intimidating. Repeat to yourself. I belong here. I belong here.” Gina (Virginia)

don't let race week stress make you forget your goggles

8) “Don't do anything new race week. Your work, preparation and body isn't going to make any gains during race week. Keep it in tune and start to mentally prepare for race weekend.” - Chad (now repping North Carolina)

7) “Three things: 1) For race week, you can't build fitness. Trust in the fitness you built in your training and trust in your taper. 2) Get your bike ready the weekend beforehand. This means putting on your race wheels and finishing any last tweeks. By readying bike the weekend beforehand, you'll eliminate that stress from your race week and allow time to fix any last minute snafus. 3) You can save a decent chunk of watts by racing on a new chain. Still, remove the slow factory lube, apply your own (I like wax), and give it a few rides to break in.” Nick (Washington)

let's hope you've got bike/run clothes on under that wetsuit

6) “Do not eat anything crazy that can mess up your stomach for lunch or supper the week of the race. Do not wait until the night before to pack.” Mark (South Carolina)

5) “Create a list for the night before and day of, including the absolute latest time you can leave. Include e-v-e-r-y-t-h-i-n-g - Body numbered? Body Glide on? Sunscreen on? etc.. Make sure you double check that shuttle schedule so you aren't trying to find a cab at 4AM to get to the race start.” Sean (now repping New Jersey)

4) “I start by making a timeline of the entire race day starting with waking up and then writing down the time of every activity that will be done pre race and post race. I also write out my race plan and highlight what my goal pace/power is. Once that’s laid out I spend the week visualizing that and then execute it on race day!” Rob (Massachusetts)

you've prepared for this, now let it rip!

3) “I usually watch my nutrition closely, but especially during race week when I have more free time and may feel tempted to eat more to feel the void. Also, I'm a perfectionist/focused person, but contrary to many triathletes, I am laid back during race week. I know I've done the work, so I take advantage to relax, enjoy time with my wife, and to prepare myself mentally for race day.” David (Florida)

2) “As much as it's possible I like to plan to drive the course the day before to get a sense of road conditions, climate, landmarks, etc., even if I've been on the course before. Having that extra bit of familiarity is extra comfort on race day that keeps me focused on executing and not worried about unknowns.” Dave (Connecticut)

1) “My tip is to rest!” Jeff (Oregon)

This is How We Roll

Special thanks to Joleen White for this guest post, chock-full of great tips on traveling with your bike!

Living in Alaska and being a triathlete or a cyclist means one must travel with their bike. Anyone who travels with their bike has faced the uncertainty of packing it and worrying what will happen to your well thought out & organized pack job once TSA gets their hands on it! Praying that the ticket agent gets your bike to the baggage handlers and your bike gets loaded on your flight - plus the connecting flights you might take. And finally, watching out the plane window as the baggage handlers drop your box on the ground and then throw it with all their might onto the loading belt. And it all starts again once you arrive to your destination - hopefully you thought about the rental car or shuttle you will be loading your bike into!

hey! take it easy!

My first experience traveling with my bike didn’t go that bad. I was traveling to Washington for Lake Stevens 70.3. I borrowed a Thule clamshell type bike box. This was a great box because it had a ton of cushion that you put your bike inside. The biggest problem I found with this box was that it was difficult to travel with once you got to your destination, i.e. rental car…. the second problem was that TSA opened the box to check it and somehow put the lid on completely opposite of its recommended alignment, which meant the bike was not secure and parts could have been lost. I did not have any troubles breaking down my bike; it was the basic handle bar removal, pedals, seat post, and wheels. It is important to use bubble wrap or whatever cushioning you prefer between the bike parts to prevent any scratching or damage. There really is not a lot of extra room in this box, but it is definitely a durable case.

a sample bike case offering from Thule

The second trip I went on with my bike was to Arizona where I competed in a sprint triathlon in Flagstaff. After my first trip with a bike, I decided to buy a stand up box with wheels. This box comes in a single or double option. I decided to go with the double because I figured the bigger the box, the more I could cushion the bike, which means less damage. This box is great, but you definitely have to plan ahead with the type of rental car you are getting. A full size car is great, even better if the seats drop down in the back. I have found that the Dodge Charger is a great car to travel with because my bike fits in the back, and my husband enjoys driving the car! 

Inside of the single & double boxes there are skewers to hold the front fork in place. There are also Velcro straps that you can loop into the bottom of the box in order to secure the entire bike frame. Basic break down of your bike includes removing the wheels, pedals, handle bars, and seat post. The double will carry one bike and two sets of wheels + extra room (helmet, tire pump, tools, nutrition, etc.), or 2 bikes with both sets of wheels (and not much else).

traveling with my double bike box

A couple of issues with this box are that the wheels on the bottom of the case definitely take a beating, although my bike has been on at least 6 trips out of Alaska as well as thousands of road miles (LA to Calgary and every state in between) and the wheels are doing great. Another problem is the locking mechanism located on the outside of the box, 2 on each side. These get beaten up pretty well when moved around, and eventually bend. Jamie Stull, owner of Chain Reaction in Anchorage, told me that on one trip with his bike he was not able to open the case to get the box to fit in the rental car due to the locks getting so beat up… and of course his tools were inside the box!

When traveling with this box I have found that putting the bottom half of the box into the top half helps it fit into the back seat of the car better. Unfortunately I have found the wheels to be tricky. I have had to take the wheels out to get clearance for the box to fit in the back, but this has been a manageable situation so far. This box is also great because if you shop when you travel you can fit a lot into it! Just be prepared when you check in at the airlines because you will have to pay if you exceed their weight restrictions. As Alaskan local triathlete Shannon Donley stated, “I can stop at IKEA and fill that baby up! Last time I traveled with my bike/bike case, my bike came home with two kids' comforters, two lamps, a bunch of misc. kitchen stuff and a groovy mirror. I love that hard case!” You can see how the extra space in a double bike box can help Alaskans out - shipping prices to AK are ridiculous!

I decided to write this post when I saw on Facebook that Anchorage’s local bike shop, Chain Reaction, had just posted the arrival of the Evoc travel case, so I had to check it out! This case is awesome! I love it because it fits my needs. First, you don’t have to do a ton of break down on the bike. After dropping the seat post, the handlebars, pedals, and wheels are really all that need to be removed. The bag has pockets inside for various tools, etc. On each side of the bag is a zipped compartment to place your wheels.

Chain Reaction owner Jamie Stull w/the Evoc

Evoc added PVC to help keep the wheels protected. There are also fiberglass struts integrated in the case for extra protection. There are small wheels on the back of the case and handles everywhere to help with moving the case. You can purchase the Evoc road bike aluminum stand, which provides a stable platform for your bike inside of the case by attaching the fork and rear triangle. The stand easily slides into the case for easy set up and take down. 

On the down side, plan on only packing one bike and one set of wheels in this case. One last highlight of this case is that it rolls up to about the size of a golf bag! This is great because not only does it take up less space than the first two cases I mentioned, but you will have more space in your hotel room! I forgot to mention - this case can carry a road bike, TT bike, Mountain bike, OR a Fat tire bike!! And I am pretty sure there is still room for your shopping purchases!

This is a very diverse bag, but not the only option from Evoc. They also have a pro travel bag, which I am definitely going to check out.

lots of room in that case!  easy and accessible

The final bike case company I researched for this post is Ruster, the brainchild of pro triathlete and former engineer TJ Tollakson. Ruster’s claim is that you can “travel the world at no additional charge.” I checked out their website to look at the products: Armored Hen House, Hen House, Coop, and Wheels Express case. I think the Ruster Hen House is a great option if you are traveling internationally or taking multiple flights and want to save on travel costs. There is also a step-by-step packing video for the Hen House case.

Seat post, pedals, front wheel, front brake from fork, stem face plate, headset cap, stem, fork, rear wheel, and rear derailleur all come off. I have not seen this case personally, but when the bike is completely broken down it definitely takes up less space than the two previous cases I discussed. I think the Ruster is a great option for bike travel, but would be hesitant for beginners who might not be comfortable with additional bike break down. On a positive note, the video to fully break down your bike appears fairly easy to follow.

I have heard many people say that the large plastic bike boxes take more of a beating because the baggage handlers use less caution due to their size/durability. Many people have mentioned to me that using the soft cases means the baggage handlers are more likely to handle your bike with care. Editor's note: once again, to our thousands of baggage handler readers out there... take it easy with our bikes!

Local Alaskan triathlete Shannon Titzel owns both the Ruster case and the double bike box. Overall she has been very happy with both. Shannon did mention the break down process with the Ruster, but in turn has saved money when traveling with her bike, especially when Alaskan Airlines is not an option. Shannon also said “American Airlines is the worst when traveling with your bike, with costs as much as $175 each way!” Choosing your airline seems to be the most important consideration when taking your bike with you. Alaskan Airlines seems to be the least expensive, with typical costs from $75-100 each way.

Traveling with your bike is definitely nerve racking, but each of these cases offers something unique to the traveler’s needs. So far my trips have only been with Alaskan Airlines, and typically one to two legs maximum. Each trip the only issues I had were TSA moving things around in my box. I realize readers of the blog and my Triple Threat teammates may be flying with other airlines that will have differing restrictions and rates, so I sought out some advice from other local triathletes. I thought the following tips from Jason Lamoreaux were especially helpful. Jason said “1) Minimize the number of legs for a flight. Fewer legs, fewer times the bike is handled and thus fewer chances for something to happen (damage, lost, etc...). 2) If you have multiple legs, especially if they are spread over multiple airlines, make sure to check the bike all the way through to the final destination. 3) Airline fees are usually charged based on the airline operating the plane you start the trip on, not necessarily the airline you booked with. Some airlines charge a lot more than others. If possible, set up trips so the first flight on any direction is with the airline that charges less.”

I realize that there are also companies who will ship your bike for you. I don’t know much about them, but am certain they would be the safest method of traveling with your bike if you are willing to pay for it. One last consideration to make if you have your sights on racing in the Kona World Championships - remember you will probably have to hop from one island to the next, so you better confirm those fees and weight restrictions! Good luck in your bike travels… I hope this post has helped! Roll on!

Thanks to: Shannon Donley, Jason Lamoreaux, Jamie Stull, and Shannon Titzel for helping me with this post. And of course my husband, Jason White, for letting me pack my bike wherever we travel to!

worth the trouble!

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