| Upcoming Events | |
October 2-3: Fit Soul, Fit Body, Vancouver, B.C. [ info]
November 14-15: Mack Cycle Miami Man Half Iron and International Tri Expo and Pre-event clinic, Miami, FL. [ info]
|
| Join Our List |
 |
|
|
 I just returned from Milwaukee where I was part of the 2015 USAT Age Group National Championships. It's one of the biggest triathlons anywhere with over 5,000 athletes challenging for the titles in two days of top level age group racing. One of the standouts was Cherie Gruenfeld winning the women's 70-74 title by almost 20-minutes and showing that you can be the best at both the Ironman distance as well as the Olympic distance. Congrats to Cherie and all the champions! The next two months, triathlon will focus on the upcoming Ironman World Championships in Kona. With less than 8 weeks to the race, those competing are logging the longest training of their seasons. And those of us spectating and helping our athletes are getting the plans ready for travel and beginning to think about race predictions. Equipment is just as key as training for a top level performance at any big race. Check out this month's feature article, which is Part 2 of how to choose the right rim sets for your key event. Behind the scenes I am working with my programmers to add some new key features to MarkAllenCoaching. One will be an off-season Maintenance program that is being designed to help you both recover from your season of racing and maintain enough fitness so that getting going again next year will be a seamless transition. Another feature is going to be a tool that allows you to input the percent of each workout that you complete as well as how you felt during the workout. Based on that your future training will update. Stay tuned! Both of these should be up and live in September. 
|
| USA TRIATHLON AGE GROUP NATIONAL CHAMPIONSHIPS | | |
 
Speaking at the Athlete of the Year and Multisport Banquet and again following the Rules Briefing
With USA Triathlon CEO Rob Urbach, who completed the Sprint distance race
|
|
TIP FROM THE GRIP
| | |
Race Wheel Rim Choices
Once you have decided on either tubular or clincher rims for your race wheels, the next decision to make is going to be the size or depth of the rim itself. In general the aerodynamics of your wheels will improve with more rim depth. The downside to that statement is that the more rim depth you have on your wheel, the more difficulty you can have handling the wheel in strong winds. It's acting like a sail, and the bigger the sail, the more force from winds will exerted on the wheel, which can make handling and riding in a straight line challenging if you are not an experienced rider. This balance between aerodynamics and handling is also going to need to take into consideration what your body weight is. Lighter riders just simply get blown around more than heavy riders. So a wheel with a lot of rim (more aerodynamic) may not always be the best wheel if your racecourse is going to be windy. So let's go through the four general options most manufacturers of aerodynamic race wheels offer to explain where each one would have its advantage. And to show you the differences I'll use the ENVE SES Wheel line.
The first is a low profile aerodynamic rim. A shallow aero wheel (40-50mm) will afford some speed advantage over a traditional rim, but also handle quite well and work exceptional on rolling to hilly courses. It can be a go-to option for riders who are going to be racing in extremely windy conditions who are not comfortable handling their bike with that type of race day challenge. It can also be a good option for lighter riders who are under about 130lbs.
In the ENVE wheel line this would be the SES4.5 model. The front and back wheels have slightly different rim shapes. The front wheel is 48mm deep and 27mm wide while the back is 56mm deep and 25.5mm wide. ENVE have optimized the wheels for the front and back of the bike. The front wheel is wider and shallower to maximize stability and handling while the rear is deeper and narrower to minimize drag. The effects on handling and wind management are much less in the back than the front and thus the ability to implement a deeper rim in the back. The next option would be a medium profile rim. This is likely going to be a go-to rim for most triathletes who will be racing a variety of conditions and courses and who will only have one race wheel set. The aerodynamics are going to be a bit better than the low profile rims, but still at a depth that most people can manage both with winds and also handling on courses with climbing and descents. ENVE addresses this wheel with their SES6.7 wheel set. The front rim has a depth of 60mm and the rear wheel measures in at 70mm. Again the difference has to do with the rear wheel being affected less by winds and significantly less of a factor in handling. The mid-range rim depth, especially ENVE's, works well for most triathletes in a wide variety of conditions and courses: from Kona (windy) to Coeur d'Alene (rolling) to Lanzarote (hilly). The one catch here is going to be again if you are a light rider. Someone who weighs less than about 130lbs would likely find the same balance between stability and aerodynamics in the ENVE 4.5 model with a lower rim depth.
When it comes to top end aerodynamics, the deeper dish rims are going to be the wheel you would want. A deeper profile rim will give the greatest gains in pure speed. This option is going to be the wheel of choice if you are doing races that are flat or moderately rolling and without a lot of winds. They can be tougher to manage in windy races and may not lend themselves to courses with lots of hills. A light rider will also find them tougher to handle and could more likely benefit from a medium or low depth wheel. ENVE SES 8.9 is the model that fits this bill. Its rim depth is 85mm in the front and 95mm in the back. When this wheel was tested on bikes with riders, it was even more aerodynamic than the fourth wheel choice, which would be to use a solid disc wheel in the back! Generally disc wheels tested faster than all other wheels, that is, until this setup was developed. The added advantage if you can gain as good or even better aerodynamics from a spoked wheel than a disc is in comfort. The ride will be so much smoother and it will have less road fatigue than a stiffer disc wheel. It's also lighter.
So depending on your races, your body weight and your experience handling a bike that gives you guidance on the type of rims you would want to consider. Of course if the sky is the limit and you do have a wide variety of race courses and conditions that you will encounter, a couple different sets of rims is the way to go. Got a birthday coming up?!
|
| SPECIAL OFFERS | |
Save 20% on First Endurance Products with MarkAllenCoaching Coupon code: MarkAllen20 |
| CONGRATULATIONS MarkAllenCoaching ATHLETES | |
Pro Timothy O'Donnell finished 4th at IRONMAN 70.3 Vineman
MarkAllenCoaching Elite Team member Toni Ferreira da Silva Neto (left)
1st M35-39 at IRONMAN 70.3 Calgary and 2nd M35-39 at IRONMAN 70.3 Buffalo Springs.
Elite Team member Miriam Cole PR'ed and won the F45-49 division at IRONMAN 70.3 Racine!
She was also the F45-49 winner (by nearly 13 minutes) at the Bigfoot Tri and
dominated her age group at the Pleasant Prarie Triathlon!
Leo DiCanio, MAC elite athlete was 3rd Clydesdale 40+ at FD3 Olympic Series Race 1
- Amanda Rossolimo was 2nd F35-39 and 2nd age grouper overall (!) at IRONMAN 70.3 Racine 70.3, 1st woman overall at the W.E. Stedman Co. Charlestown Time Trials, and 1st F35-39 (3rd age grouper overall) at Challenge Knoxville!
- Joey Lee was top Male Master at the Dragonfly Triathlon.
|
Have a great race?
Let us know!
If you are a current MarkAllenCoaching client and have a notable race, let us know the details. We'd like to highlight your great races in upcoming newsletters!
|
Create an account with
MarkAllenCoaching
by August 21, 2015
and receive two free weeks of training credits
It's easy to get started with your
personalized training program. Take a look:
|
| UPCOMING EVENTS | |
Seminar Location and Date:
|
| TRAINING RESOURCE | |
All MarkAllenCoaching athletes now have access to Tri-FAQ. It's loaded with great training and racing information as well as serving as a focal point for all our athletes to post questions and get answers not only from Mark but other top level coaches from around the world. If you have a training program simply login to MarkAllenCoaching then type your question in the Ask/Search box at the top of your dashboard. You'll see what's already been posted on the topic as well as be able to ask any specifics you still need answered. It's free for all our clients. If you are not a member of MarkAllenCoaching you can still get a 30-day free trial to see how you like it. To sign up simply go to: www.tri-faq.com
|
| MEDIA | |
 Interviewed by Flori Gierman, runner and professional photographer |
| NUTRITION | | |
Sriracha Zing Salad
Hey Mark Allen Athletes, check put my newest creation, the Sriracha Zing Salad! It's guaranteed to make your taste buds burst with flavor and a "zing" of heat.
|
Ingredients:
2 heads of romain lettuce
(Chopped & tossed in 1 tbl spoon extra virgin olive oil, lemon juice to taste and a pinch of salt)
1 chicken breast
(Seasoned with Adobo & slow roasted in oven at 385 degrees. Cool off and cut into cubes or slices)
6 pepperoncini peppers
6 mushrooms
(Tossed in salt, pepper & parsley)
1/2 red onion
(Sliced thin & tossed in extra virgin olive oil & salt)
8 cherry tomatoes
(Sliced in half, tossed in lite balsamic vinegar & italian herbs)
1/2 cucumber
(Sliced down the middle. Seeds scooped out. Sliced & tossed in EV olive oil and lite cayenne pepper)
1/2 anahiem pepper
(Sliced and tossed with a spinkle of water and a pinch of salt and pepper)
1 avocado
(Sliced in half, scooped out and sliced or diced with salt, cayenne pepper and a sprinkle of lemon juice)
1 bottle Sriracha hot sauce
|
Plate Presentation:- Place tossed romain in center of bowl.
- Arrange each vegatable around the bowl or plate.
- Place chopped chicken in the center and finished with a Sriracha swirl on top of the chicken.
Cross your finish line,
Chef Leo
Meet the Iron Chef
Leo Di Canio
grew up in a home where food was a passion. Years later, Leo would apprentice for 3 years in Italy where cooking Italian food became his specialty. He then went on to college where he received a degree in Hotel and Restaurant Management, and then went on to graduate at the top of his class at the School of Culinary Arts in Atlanta Ga. In early 2010, he began running 5Ks and by December of that year completed his first Marathon in Las Vegas. That year he also completed his first sprint triathlon.
In 2012, he teamed up with Mark Allen and began a journey to race every distance in triathlon including Ironman Florida 2013. In 2014 he finished his second Ironman and was awarded the HITS Endurance Athlete of the Year in his division and is currently training for his third full distance triathlon, Ironman Texas. Late last year he released a book about his incredible journey to becoming an Ironman titled, "I Will Be Iron" at IWillBeIron.com. His passions are his family, triathlon and to create delicious meals that are both nutritious and simple. Being a triathlete himself, Leo knows that triathletes are some of the busiest people around. His goal will be to create great meals that are full of flavor and nutrition, but easy to cook for yourself and your family.
|
| Mack Cycle Miami Man Half Iron and International Triathlon | |
|
|
| ABOUT MarkAllenCoaching | | |
MarkAllenCoaching is a leading endurance sport coaching service, owned and operated by six-time Hawaii Ironman World Champion, Mark Allen. MarkAllenCoaching offers endurance athletes the ability to achieve their endurance sport goals through Mark's techniques developed through his 15-year professional triathlon career, and 20 years of experience coaching professional and age group triathletes to be "Always A Step Ahead." MarkAllenCoaching's partners include recognized category leaders and innovators in endurance sports - Salming Running, First Endurance, ROKA, ENVE and Kiwami.
Mark Allen was named "The World's Fittest Man" by Outside magazine, voted "The Greatest Endurance Athlete of All Time" by ESPN, and selected as "The Greatest Triathlete Of All Time" by Triathlete magazine. He is a motivational speaker, coach, endurance sports product consultant, and award-winning author. The Art of Competition was the 2014 winner in the Sports category of the 11th annual USA Best Book Awards. Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You, co-authored with Brant Secunda, received the prestigious Nautilus Book Award in the category of Health, Healing and Energetic Medicine in 2010. He runs MarkAllenCoaching, training professional and age-group triathletes.
For more information on MarkAllenCoaching, visit MarkAllenCoaching.com, the MarkAllenCoaching Facebook page, or follow him on Twitter @CoachingMark.
| |
|
|
|
