My encouragement is for women to use a trailer system to expand their current bikes capacity.  One of the biggest issues I’ve always had with putting racks and bags on a daily ridden bike is that your bike weight to people weight ratio becomes very skewed.  Especially for smaller women and men that ride a 51cm or below size bike.   Permanently adding 3-4 lbs to your bike can really affect the handling and high speed stability.   Yes, the Travoy is heavier than your average rack system but you can easily take the trailer off when you aren’t using it.    In the video above you can see I attached the trailer to a full carbon road bike.  Carrying that amount of weight on a bike such as this was never possible before, but now it is done quickly!

Other than child trailers, have any of you used a trailer for cargo/groceries and such?

Today we are covering the essential equipment or gear I feel with get you across the finish more comfortable and confident.  At the end I will also list things that aren’t essential but a good long term investment.

Apparel

The outfit is almost as important as the training, in my opinion.  This is also a necessary as you do not want to be caught dead swimming in your biking shorts with the padding, and biking in a swim suit can be very painful.

Normally, triathlon outfits are broken down into “tri suits” or “two piece.”  Tri suits are more popular as you move up the ranks of triathletes, and you look the part.  The two piece set can be mixed and matched as it is a tri short, paired with a tri specific top such as a bra, tank or jersey.

Tri suits – A great investment as things are more compressed, often have a built in shelf bra, and no shirts are riding up.  They are more expensive, starting around $90-100, and some women wouldn’t be caught dead in them.

Two Piece - Tri tops can double as a cycling or running top, the shorts can be worn as a cycling short and you can buy different tops depending on your mood.

Apparel Suggestions

Do not buy a white or light colored outfit if you are doing open water swims.  Most water will change the color of your outfit into a nasty shade of brown.  For pool swims, buy something bright if you can, that way your hubby or friends can find you easily.

Swim

Goggles - Depending if you are swimming in the pool, or in open water, you’ll want a clear or tinted pair.  Make sure to try them on, or borrow a couple different pairs.

Swimcap – Most races provide a swim cap but if you are training prior you’ll want your own.

Biking

Basic, safe, helmet

A bike – Borrow a friend or even rent a bike.  The bike is the biggest investment of the triathlon so make sure you’ll be doing more before the big investment.  Test it out and go for a bike ride, but also make sure you have enough time to train with the bike before your race. Remember, you can use your bike for other things after a triathlon. One of my most popular “first tri bikes” is a sporty fitness hybrid.  Not an upright comfort bike but not extreme like a road bike.

Padded shorts – For training these are a life saver. Most folks aren’t used to riding so sitting on a hard, very small, object isn’t very thrilling to start.  Ease you and your rear into it.  Cycling shorts range from $40-60 for a good pair that will last until you are ready to go more than 25 miles at a time.

Helmet - Don’t ride your bike without it.

Hydration – A basic water bottle and cage <$15.  Remember to drink a bottle per hour.

Running

Pearl Izumi Run Shoes

Shoes – As simple as it sounds, the running shoe you bought at Dick’s Sporting Goods because they are your favorite color – probably won’t cut it.  Go to a running store, ask them to watch you run, have them FIT you for shoes.

Yankz or Speed Laces – These aren’t a necessity but many triathletes swear by them.  Personally I run with my shoes loose enough that Yankz do more harm than good.  The other note is to make sure you start with them looser than normal, and test them before your first run.  Most people will lace them too tight and cut off circulation.

Things You May Want

There are many things that I have learned over the years to need.  They aren’t essentials but may help you finish your training or race a bit more comfortable.

Body Glide or Vaseline – Apply generously where you may rub.  The worst is when you are still wet from the swim and everything is rubbing on everything.  Not only is this causing chaffing, but mentally it messes with my head.

Baby Powder – I put this in my shoes, cycling and running, to help absorb moisture and so my feet don’t end up as prunes.

Training Partner -  Have some poor sucker sign up to do the triathlon with you, then you’ll have someone to whine with at those 5am swim practices.

Going Forward

We will continue to chat about triathlon’s, training, motivation and tips.  Tell us what you want to learn about!

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How Does It Work?

Traditionally triathlons consist of swimming, biking and running.  There are also the times between each of these sections, called transition. If you look at the order things are done they work as so :

Swim, Transition 1 or called T1(running from water, getting bike and accessories, running with bike out of transition area,) Bike, Transition 2 or called T2 (running from beginning of transition area, racking your bike and getting running accessories,) and finally the run.

Where to Start?

You’ll need the basics to start training, a place to swim, a bike and basic accessories to get you started like a helmet and run shoes.  If you are completely new and have anxiety about any particular event, it will be well worth it to find a coach or instructor.  Finding a good swim instructor, cycling coach or maybe a triathlon specific coach that can do all three.

Other Options

There are several distance of triathlons and they aren’t all the same.  The best one to start with is a short sprint with a pool swim, the alternative is open water swims which are hard to conquer for your very first triathlon. Another great option is a relay team, where up to 3 people (one for each event) can finish the triathlon as one team.

Going Forward

We will talk about the basic things to purchase to help your triathlon experience go smoothly, how to set up your transition areas and how to stay motivated during training.

This week we will talk about the basics to know of triathlons, motivation to continue your training and finally what to be prepared for in your first triathlon.

Before we start our series, let us know what you would like to know and what questions you may have!

How Original

My original thought to this was, how ironic that both of these articles are wrote by a gentleman.  A well rounded, educated, cycling, gentleman – but a guy. My brain then went in full tilt as these are things I deal with daily running a bike shop, and monthly in the cycling culture surrounding the internet.  Cycling is a double edge sword when it comes to education, training, customer service and what I will call “the boys club.” Many people walk into a bike shop every day, not knowing what they want or why they want it.  Apparently, all customers can be broken down into 2 of 4 personality types.   All the sales training classes, education and personal experience I have had.. its true!  Here’s the catch, it doesn’t matter if they are male or female!! Why do companies such as the Ikea or Apple excel in a hard economy?  They know how to educate their staff, keep a store and help their customers.  Sure, it sounds great and easy but it isn’t.  The bike industry is a hard one to walk into, most employees are paid less than a comparable job in a different industry, the learning curve is steep, products change daily and that damn internet is telling customers all our secrets. (Half joking on that last one.)

Why do women notice?

Women notice how a store is kept, customer service, knowledge and experience because they tend to be shoppers.  They are sensitized to all of the above thanks to shopping with companies that have their act together.  Walk into your local Gap or Brookstone, follow by walking into three of your local bike shops and then tell me your feelings as you left each one.

Women Spend Money

Make two different fitting bikes, create a line of women’s clothing and now multiple it by 2 because you need choices for a woman to pick between.  Create a buzz, a community, a clean store with knowledgable, well kept employees and you’ll see the bikes and clothing. Why? Because women want to buy those things, they want to be better cyclist, outfit their bike and body and feel GOOD about it.  Make them feel good, give them a reason for purchasing and they will buy it.

The Boys Club

I’ve worked in the industry for a long time and have a pretty thick skin.  Still there are things that once in a blue moon will kick me off my rocker.   If you want to become your local area’s “women’s shop” I would recommend to hire 2 women that know something or another about bikes, and can learn.  Pay them $2 more per hour than their male counterpart, believe me they will earn it and will deal with more crap than $2 per hour can make up for.  If you happen to be a bike shop owner or manager, don’t let the boys club get out of hand.  A joke here or there is good thing, but comments about female customers, employees or female products should be stopped quickly.

There is No Easy Answer

Changes need to happen from both ends.  Bike manufactures need to stop painting bikes pink for floor models, and need to give more choices to women.  They also need to encourage training, merchandising and demo’s.   Bike shop managers and owners need to take large jumps forward from human resources to store design.  Create a shop you would be proud to show to your mother for a week at a time, not just for a drive by visit.

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Advantages of Clipless Pedals

There are three main advantages that I tell every customer thinking of getting a pair of shoes and clipless pedals.

• You will be more efficient and faster on the bike. You are able to use the whole pedal stroke, not only the down stroke.  Pulling up and making round circles with your pedaling technique will allow you to keep a higher cruising speed or get up those hills faster with less effort.
• The sole of a cycling shoe is stiffer and does not flex as much to cause arch or foot pain.
• You are in a locked position in the pedals for a more dynamic fitting on your bike.

Disadvantages of Clipless Pedals

In my mind the advantages out way the disadvantages, clipless pedals will make you a stronger cyclist.

• You are locked in and need to be educated how to “un-clip” your pedals
• There is a learning curve, try to learn on a trainer or in a quite community
• Your bike fit is now more important and you could injure yourself if you aren’t properly adjusted from toes up to your shoulders.  It all links together in the human body chain.
• The cost for pedals/shoes starts about $150 – 250 for the common types of shoes and pedals.

Types, Styles and What to Look For

This is a follow up article to help aid you in finding your perfect system.  We will discuss different types of shoes, pedals and why each is useful.

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Platform Pedals

These are the pedals you have been using since the big wheel.  The are flat, sometimes with small grip pegs sticking out.  These do not require any special shoes, are the easiest to use and are also the least effecient of the pedals listed.

Toe Clips and Straps

Take the above platform pedal, and and a cage with strap.  These can be tightened down on your shoe to give you some ability to pull up on the pedals, as well as keeping your foot in a relative position.

Clipless Pedals

You have probably heard horror stories of clipless, or clip-in, pedals.  Chances are if you have tried them, you have toppled over one or two times.  Requiring special shoes, special pedals and a high confidence rate.   I recommend to try learning how to clip in with a friend, or your favorite local bike shop.  Being locked into a trainer also helps as you don’t have to worry about falling over.

Clipless pedals (also clip-in or step-in) require a special cycling shoe with a cleat fitted to the sole, which locks into a mechanism in the pedal, holding the shoe firmly to the pedal. Most of today’s clipless pedals lock to the cleats when stepped together firmly, and unlock with when the foot is twisted outward. Clipless refers to the lack of an external toe clip (cage), but not to be confused with platform pedals without toe clips. – Souce: Wikipedia

Do I Need Clipless Pedals?

Good question, visit our follow up article on the advantages and disadvantages of clipless pedals.

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The audio is a bit low due to the large room and a good amount of people.  Once you get into the interview session, turn up your volume and it will sound much better.

Listen Now : 

Listen on iTunes : http://itunes.apple.com/us/podcast/id355575609

Photo Credit : Cervelo Test Team

Patricia Schwager Personal Site

Patricia Schwager on Cervelo Test Team

Yes!

The hidden answer after that is, as long as they fit you.

For a very long time women were lucky to have various types of moderate level shorts.  There has been a few companies that come to mind that have been doing women’s cycling shorts well. These companies are : Pearl Izumi, Giordana, Sugoi, and Sheebeast.

Even with these brands, for one reason or another I’ve still worn about 50-75% of the time, guys shorts.   One of those large reasons are bib shorts, which is another topic in its own, I love them and not one company has made a good women’s design bib.  This has left me wearing guys bibs.  Other reasons are team sponsorship, right now the shops team kit are guys bibs, which is fine with me.

Reasons Not to Wear Guys Shorts

Length of chamois.  The pad/chamois goes high on guys shorts as they have more “package.” This freaks some women out as it comes well in front of the pubic bone.
Chamois size.  Remember that whole women’s design?  That goes with shorts too.  Women tend to need wider chamois in their shorts.  Just make sure the chamois doesn’t end too quickly for you or end where the saddle will rub.  That will leave you with several saddle sores.
Inseam length.  Companies tend to put a shorter inseam on women’s shorts compared to men’s.  This is another reason that I wear guys, I have long legs and the 6″ inseam on girls shorts are just too short normally.

Recommended Guys Shorts/Bibs to Try

Bontrager RXL
My go to shorts for the past year since I found them.  They have different materials through out the short to help with compression and the chamois is made to mate with their inForm saddles.

Gore Power Bib
– One of my new favorites if you read my article a couple days ago.  One note, do NOT get the Men’s Xenon bibs as the chamois has a break in the middle.  Can you say “camel toe?”

Final Thoughts

Don’t let your local bike shop confuse you, your favorite pair of shorts are two fold.  The first is the dressing room test, is it comfortable?  The second is to make sure it fits well on your favorite saddle.  Seams away from the edge of your saddles and that the chamois doesn’t “fold” in half and start pushing up on soft tissues.

Men’s or women’s : who cares as long as it fits?

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Lee said women should not let the findings discourage them from exercising at all, but they may want to make small changes now to prevent later weight gain.

“I think the easiest thing is actually commuting,” she said, suggesting people walk or bike to work, and if they drive, to park farther away from the office.

If seven hours a week are just too hard to fit in, Lee said people might want to consider vigorous exercise such as jogging, which can cut the weekly time requirement in half.

Originally found at Reuters

Several years ago, I learned that choosing my bike for errands would help keep the extra pounds off.  This habit also keeps me happier at work and my brain fresh.  I’m not a member of the gym and save a decent amount of money in gas and auto expenses.  Normally, this money is fed back to the cycling habit but its a healthy habit I plan on keeping for another 10 years.

Make sure to check out my other site, CommuteByBike.com or follow on Twitter @BikeShopGirlcom