Alameda Runners – Get After It!

Bikes designed for triathlons and time trials are drastically different than the road bikes most of us are used to riding.  Alameda Runners previously published an article describing the basics of tri/TT bike geometry, and tri-specific geometry was discussed.

A different article focuses on the basics of tri/TT bike aerobars (PDF), which offer riders a more aerodynamic position able to limit wind drag.  The brief article discusses the brief basics of road bars and aerobars, and why road bars aren’t as well designed for aerodynamics as aerobars.

Triathlete Tech Editor Aaaron Hersh also points out the locations of the base bar, brake grips, brake lever, and other basics.  Hersh also discusses clip-on aerobars that give road riders the ability to use aerobars without significant changes to the bike.

Integrated aerobars, which are put on bikes designed specifically for triathlon and time trials bikes, come with the shifters already at the end of the aerobar extension.

If you’re in the market for a bike to ride during triathlons or timed efforts, it’s extremely important to be properly fitted for the bike.  Along with comfort and injury prevention, riding a bike frame that is the proper size coupled with aerobars set at the right angle could help performance on race day.

Ted has aero bars on one of his old bikes.  He says it is great for resting your upper body before you go out on a long run after the bike ride.

Getting active and deciding to sign up for a local race can be much more intimidating than it needs to be.  I find people are surprised when I tell them I signed up for a half marathon, got out the door to start training, and the rest is history.

My start in distance running likely won’t be as effective for most people:  Ted is an avid runner, swimmer and triathlete, and a few of my friends are extremely dedicated runners and cyclists.  My mom has finished half marathons, and I also have a couple of other family members that run.

It wasn’t a total shock when everyone heard I wanted to run – I was seen as just another member of the family.

For those of you trying to help a friend or family member get more active, there are a few great online resources.  Active.com, Runner’s World, and other well established running sites often provide great guides for runners of all levels.  Jen Murphy, a writer for The Wall Street Journal Online, provides a great guide for women looking to get started.  Murphy talks about mental challenges, lists first-time running stories from other ladies, and offers a basic training plan:

If you’re starting off at square one–you’ve never run or you’ve been inactive for quite some time–give yourself eight to 12 weeks to build a base. Begin by going on a brisk walk so your body gets used to physical activity. Then progress to a walk/run. Try walking three minutes and running 30 seconds to one minute for a total of 25 minutes. Eventually shift to a run/walk with three minutes running and 30 seconds to one minute of walking. Gradually run more and walk less until you’re running a full 30 minutes.

I’ve seen some interesting training guides since I started running, but this should be effective while also preventing injury.  If in doubt, this could be worthwhile advice to remember:  Starting slow will help you stick to your training plan.

You should also encourage any new runners to start slowly and work towards goals… it will help keep motivation and morale high, and help prevent injuries.