The Skinny

Living with muscles soreness, pain, and swelling might seem like it’s inevitable, but it doesn’t have to be. Sure, some of this pain is natural whether you’re recovering from surgery or even your training regimen. But pain doesn’t have to be permanent. In fact, there’s something out there that you can use right now to remedy these issues.

Ice baths, cryotherapy, stretching, massages… what haven’t you tried for recovery? The options are truly endless. And it seems like every day we’re learning a little more about the best recovery methods for those of us living the everyday athlete life. If you’re ready to get serious about your recovery, then dynamic compression, a.k.a intermittent pneumatic compression, is an option worth exploring. 

Compression therapy via recovery boots and dynamic compression, is a way to maximize each moment of your recovery, using a specialized system to stimulate both superficial and deep veins in the lower extremities of your body. This increases blood flow and targets areas that otherwise don’t receive a lot of attention. Just 30 minutes of using intermittent pneumatic compression is equivalent to six hours of natural recovery. 

Hoping to cut your recovery time in half after you’ve just completed another tri? Compression therapy can help. Living that work from home life, but not loving the side effects of sitting in a chair all day? Yep, a compression system will help boost your recovery, too. 

If you’re interested in taking your recovery to the next level, and letting go of those aches and pains,  then you’ve come to the right place. Stay tuned for all the details on using dynamic compression, whether or not it’s right for you, and how to integrate it into your life the right way. 

What is Dynamic Compression Recovery?

Compression therapy using a pneumatic compression device (i.e. compression boots)  is a fantastic recovery option that requires very little effort, but the impact is huge. Blood flow is not only important to your athletic performance, it’s literally what keeps us alive, right? The overall goal here is to get blood flowing back to the heart- while there are multiple ways of doing this, using a compression system is hands down the fastest. 

Massage therapy as a means of speeding up recovery through boosting flow has been on the recovery radar for awhile, but we now know there’s something even faster and more efficient… enter dynamic compression recovery. 

A compression system, usually worn on the body’s lower extremities, the blood vessels are constrained at just the right frequency to prevent any swelling while sending blood all over the body. Without compression recovery, the body is responsible for doing this all on its own, at its own pace, so using a recovery system to do this for you gives the blood vessels a little encouragement to get the job done faster, and more efficiently. 

Gently compressing veins at a controlled rate also prevents them from expanding and contracting on their own, which over time makes the walls more thin, causing future blood flow issues. 

Compression therapy has been around for some time, but until recently it’s been mostly in hospitals as a post-surgery means of recovery. Now there are recovery systems available for use in your own home, so you don’t have to be recovering from major surgery in order to reap the benefits. 

Here’s just a quick breakdown of what exactly compression recovery can do for you:

• Reduce your pain level from muscle soreness and stiffness.
• Increase overall flexibility. 
• Cut your recovery time in half… if not more! That means more time for the good stuff.
• Prevent lactic acid and metabolic waste from building up by promoting circulation- less toxins sitting in the blood is always a good thing. 

Basically, you’ll notice a change for the better after adding a recovery system to your daily routine.

Compression Socks vs. Dynamic Compression

It’s worth noting here that there are multiple types of compression therapy out there, one of them being compression socks. This might be one of the most common methods of compression therapy, as it’s so widely available and easy to find. 

While compression socks do add an extra level of support by encouraging blood flow, they don’t have the same benefits of compression boots, or a compression system. 

Who Should Use Compression Systems

A compression system is really for anyone in need of recovery from something. Whether you’re a triathlete looking to get your body to bounce back after an event or you’re experiencing poor circulation from an illness, dynamic compression recovery can help. 

Chronic venous insufficiency, or CVI, happens when the walls of veins become weak. This leads to all kinds of health issues, some of which are very visible (oh, hello, varicose veins) while others are harder to find until they’ve caused other issues. Decreased blood flow to any part of the body is incredibly dangerous, and not worth the risk.  

Using a compression system helps prevent this sort of health issue before it becomes a problem. Being proactive with your health is always of the utmost importance. 

At any time, 3-11% of adults are experiencing some sort of complication as a result of CVI- sometimes it’s in the form of skin discoloration, other times it’s swelling. But most of the time, these issues are the result of a more superficial CVI issue, not one that’s buried deep in the veins. Therefore using compression therapy is a great remedy, or preventative tactic, for keeping these issues from arising. 

Here are just a few folks that might benefit from dynamic compression recovery systems:

By slipping on a specialized boot that targets the legs or hips, a compression system is able to slowly inflate and deflate, encouraging blood flow, and sending anyone wearing it down the path to a faster recovery. Using an external compression system can also help reduce future injuries through increased flexibility and circulation. 

How to Integrate Compression Therapy Into Your Recovery Routine

Once you’ve discussed compression therapy with your doctor and decided it’s the right option for you, then you’re ready to get started. Compression therapy is a relatively easy way to recover, all you have to do is sit back, relax, and let your recovery system do the work. 

Choose a Pneumatic Compression System 

This is the device that will be responsible for all of the work, so choose wisely. While these are a pricey investment upfront, they’re well worth it. The second your blood flow regulates and you reap the benefits, you’ll be happy with your purchase! 

Here’s what you should look for in a recovery system:

• Correct sizing: make sure the system you choose comes in sizes that will fit you properly. There’s no one size fits all here. Proper width is extremely important in order to achieve the proper compression. There has to be enough space for the air pockets in the garment to fully inflate, enabling full compression. 
• Adjustable  settings: the device should have multiple settings, so you can adjust accordingly. You have to be able to adjust the pressure according to the day, your activity, and which muscles are needing attention.  

Why the Speed Hound Pro Performance Recovery System is a Great Option

Not all compression therapy devices are created equal, which is exactly why we considered each and every element listed above when coming up with the design for our Pro Performance Recovery System. 

We consulted with experts, asked the pros, and considered what you, our everyday athlete, wants and needs from a recovery system. Then we came up with a design that’s inspired by the best compression systems on the market, only better. We weren’t going to settle for a product that did the job, we wanted our recovery system to stand out in the crowd, rise above the trends, and just be all around better. We did our research, and created a highly adjustable, quality system that functions with complexity and accuracy, with a simple, easy to use interface. The system itself should be the only thing doing all the thinking. You already put in enough work, your job from here should be to sit back and recover. 

So let’s cut to the chase. We know our recovery system is a fantastic option for anyone interested in a faster road to recovery, from a health perspective as well as an improved athletic performance perspective. 

But how do you know it’s worth it for you? Don’t worry, we made a list of all the reasons:

• The boots for our recovery system are offered in multiple sizes- two different lengths and three different widths . Tall, short, wide, or thin, one of these is the best fit for you. Not only are we available to chat and help you navigate your way to a proper fit, we’ll also be happy to exchange your boots for another size, if you find they don’t fit just right. 
• Our recovery system has settings that allow you to customize your compression. We feel that it’s important for you to be able to adjust the settings according to your goals for each session, from various speeds to even targeting certain areas of the lower body. The settings can be adjusted for warm-up or recovery, and it’s 100% dependent on what your body is telling you. 
• Quality material… check. When we created our system, we considered the fact that not everyone has time to isolate in a room while they recover… i.e. accidents happen. Which is exactly why we used lightweight materials that are super easy to clean, but also materials that are in it for the long haul. 
• The Pro Performance Recovery System is FDA approved, after rigorous testing for safety, efficacy, and quality. We approached this testing from every angle to ensure we’re putting out a product that we use ourselves, and we’re proud to share with others. 
• We actually care about your recovery, and want to see you love our system. We’re a small company that’s built around people like you. We’re here to help ensure that your hard earned money is well spent, and that you’re satisfied with your purchase. So sure that we’ve slapped a 45 day return policy on this system, without adding a beefy restocking fee that other companies charge. 
• Each of our recovery systems comes with a 2 year, IRONCLAD protection policy. See? We really do want this to work for you! 

Final Thoughts

So now you have a pretty good idea of what exactly dynamic compression is, and whether or not it’s right for you (hint, hint, it is). If you’re ready to order, you can check out our Pro Performance Recovery System.

If you have additional questions, or you’re still on the fence about committing to a compression system, we’re here to chat. We’re just a few clicks or a phone call away, ready to share all we know with you!

Whether you’re traveling for a big race or just excited to explore some new terrain, bringing your bike is a must. Unfortunately, air travel is a little more (fine, a lot more) complicated than strapping your bike into the rack on your car just before you hit the road. Bringing your bike on an airplane requires much more planning on the logistics front, as well as the financial front. 

Do all airlines allow bikes? How much will this adventure cost? How do I keep my bike safe on the airplane? These are all some basic considerations to keep in mind when you’re planning your trip. However, this is just the tip of the iceberg. There are plenty of other things to know… before you go. 

But there’s good news ahead! Through our own experience and research, we’ve compiled a complete guide of how to take your bike on an airplane. Up next, we’ll share all the details, so you can avoid any surprises along the way while successfully getting your bike from point A to point B. 

Which Airlines are Bike Friendly?

First and foremost, what airlines even allow bikes? While many airlines claim bikes fly free, or that they’re a “bike friendly airline,” there’s often some hidden messages to decode. 

For example, there are airlines that say you can check your bike as long as it fits within their size restrictions, but unless your bike is child-sized, or you’re fine taking it completely apart to get it to fit into a suitcase, then checking your bike isn’t an option. 

Instead of doing a deep dive into each airline to: 

1. Determine whether or not bike travel is even an option, 
2. Figure out how you’re going to get your bike on the plane, and,
3. Plan for how much this is going to set you back…

… we’ve put in the legwork to make a list for you. And, what you need to know with bike travel in each airline. 

Southwest

Southwest is a solid option for air travel with your bike, simply for the fact that they make it easy. Southwest will allow you to bring your bag, as long as it’s packed in a hard sided case. However, the bike bag is in place of one of your two luggage items. So you’ll have to pay for any additional checked bags. And, if you’re using a soft-sided case, you’re accepting Southwest’s limited release terms. 

American Airlines

As long as your bike doesn’t weigh more than 50 lbs, it’s treated like a checked bag. And, even better, there are no extra fees. You’re simply paying the traditional baggage fees, which is just $30-$40. 

Delta 

Once upon a time, Delta charged upwards of $150 for cyclists to bring their bikes on their aircrafts. Thankfully, Delta recently revamped their bike policies, so air travel is much easier. Similar to AA’s bike policies, Delta charges a $30-$40 fee for bikes, as long as they’re packed in a hard-sided case. 

For bikes in soft-sided cases, a limited release form is assessed, so they’re not responsible for any damages. 

United 

If your bike is packed properly and fits the standard weight limit (50 lbs. or less), it’s considered just regular baggage. You’ll still have to pay $25-$35 for the checked bag fee, but that’s not too bad. However, if your bike goes over the weight limit, or it’s bigger than 62 linear inches, you’ll be charged a pretty hefty oversized baggage fee. If it’s overweight, then you can expect to pay $100, but if it’s oversized, you’ll have to shell out $200! Insert scared face emoji here. 

Other Considerations

These are our top three choices for bike-friendly airlines. Each of these airlines is easy to access, as they fly into most airports. These three airlines also make it easy to bring your bike, as long as you follow the rules. 

In addition to the airline specific regulations listed above, these are a few other things to keep in mind that apply to all three airlines:

• Bikes weighing over the specific weight limits will be charged a fee for overweight baggage.
• All bike carrying bags must still fit within the specified range of length and width restrictions. Be sure to measure before you bring your bike to make sure it fits. 
• Read the fine print. As of now, the above information is accurate, but airlines are notorious for sneaking additional fees into airfare, so it’s always wise to double check.
• Each airline has a specific way to pack your bike, but all require pedals to be removed. Some require handlebars facing a certain way, while others just ask that they’re taken off. Check the specific airline you’re flying to make sure you’re following their rules. 

For a quick overview of what you can expect when traveling with your bike on each of these airlines, check out this table: 

The bottom line here is that no matter what airline you’re flying, you’re at their mercy to safely get your bike to your destination. And let’s be honest, what’s more disappointing than booking a trip to explore Moab, or finally realizing your dream of competing in the Malibu Triathlon… only to have your bike get left behind? So once you land on an airline choice, pay close attention to their details. 

How to Pack Your Bike for Air Travel

Your ultimate end game here is to get your bike to your final destination, all in one piece. Well, not all in one piece per se, since you’ll be breaking it down into a few pieces before you go. But you get the drift here. You don’t want to leave too much up to the airline, and if you’ve ever seen luggage being tossed into the cargo hold, then you know exactly why it’s important to pack your bag carefully. 

Choose Your Bag

While it would be really nice to just roll your bike right down the jet ramp and onto the airplane, clearly that’s just not the case. What you need is a storage bag that protects your bike while en route to your destination. And, a bag that’s already anticipated any potential disasters and prevents them before they even happen. 

Here are a few things to consider in choosing the best bag for travel with your bike:

• How easy is it to navigate a busy airport with your bag in tow?
• Does the bag meet guidelines for the airlines you use frequently, or plan to use frequently?
• Is there a separate compartment for the bike chain, to prevent a potentially messy situation when you unpack your bike?
• What kind of bike can you fit in the bike travel bag?
• How sturdy is the material used to make the bag? Again… careful isn’t the main priority for baggage handlers when they’re responsible for getting thousands of pounds of luggage on the plane within a short amount of time. 
• Is the bag easy to store when it’s not in use?

Our FREEDOM Bike Travel Bag considers all of the above, and more. Here are a few key features that make this bike travel bag one to the top choices, and best options for your travels:

• When your bike is securely packed in this bag, the dimensions read 53" x 31" x 15,” so it fits right in with most airline restrictions. 
• The FREEDOM bag is fabricated with incredibly durable ripstop nylon. And, there’s a zipper closure to keep everything safely tucked away inside the bag during travel.
• This bag is made for mountain bikes and triathlon bikes. 
• Everything has a home in this case. There are compartments galore! When you pack your bike, you’ll know exactly where you put everything, making unpacking and assembling a much easier task. 

Prep Your Bike

Again, it’s really important that you pay attention to the specs required for the airline your traveling. But, for each of the airlines we’ve mentioned here, you’ll at least need to follow these steps:

• Remove the handlebars, wheels, saddle and pedals.
• Let just a little bit of air out of the tires. There’s a significant change in pressure with air travel, so this is a necessary precaution to help avoid tire damage. 
• Carefully wrap parts with bubble wrap. Use tape to secure the ends.
• Label each piece. You’ll know what they are, but this will just help streamline your assembly process later.
• Make sure to keep all necessary tools and screws/bolts with your bike when you’re breaking it down. 

Pack It Up

If you’re using our FREEDOM bag, this part is easy peasy! Just put each of the parts in it’s designated home. Include tools and screws/bolts. Again, keeping the chain separate is essential, so you don’t unpack your bike to find everything covered in grease. Yuck!

Label the Bag

Make sure you have an identification tag that’s easily visible on your bike bag. While we all like to think it’s impossible to lose a piece of luggage like a bike, this is one of those better to be safe than sorry situations. 

Also, many bags, like our FREEDOM bag, make it known that there’s a bike inside. Other bags do not, so it’s important to label the outside of the bag, to make it easier on those that check the bags, and load them onto the aircraft. 

Tips and Tricks for Air Travel with Your Bike

We’ve done this song and dance a time or two, and learned lots of things along the way. So, instead of learning from your own mistakes, we’ll do you a favor and share all the mistakes we’ve made, so you don’t have to learn the hard way! 

Here are just a few things that will make your life a little easier when traveling with your bike, from packing to unpacking, and everything in between:

• Before you remove the seat, use a piece of tape to mark the height. 
• Remember how they remind you a million times that objects may shift during flight? Take that to heart while packing your bike, and leave as little room for movement as humanly possible. The less wiggle and jiggle inside the bag, the better.
• Keep the tools with the bike, just safely wrapped. Do not, again, do not, put the tools in your carry-on bag. They’ll get taken away at security. Just don’t do it.
• Measure and weigh several times just to make sure your bike really fits the airlines restrictions, no questions asked. 
• Even though your bag might have wheels, there are going to be some points along your journey that you have to hoist your bag into place. Be mindful while packing, so you don’t make your bag too heavy.

Final Thoughts

And there you have it! The ins and outs of air travel with a bike. Not just any bike, your bike. So therefore, it’s important that you get it to your final destination without issue. Luckily, if you follow our guide above, that shouldn’t be a problem. 

If you’re planning an upcoming trip and hoping to take your bike on the airplane with you, then a bike bag is a must. Consider our FREEDOM bag to keep your bike safe and secure during travel. Safe travels!

Speed Hound ProPerformance Recovery System

The Speed Hound recovery system is the best way to recover between workouts and races. We are currently having our Black Friday Cyber Monday deal, you can purchase the system at this link: The Speed Hound ProPerformance Recovery System. Don’t miss out on the lowest price of the year on the Speed Hound recovery system!

Strava Subscription

Most cyclists know about Strava. If it isn’t on strava, it didn’t happen. Strava is a training tool to help you analyze your post ride data, speed, cadence, power, elevation, and more. Strava is also a social media platform for athletes(Triathletes, cyclists, runners, swimmers, and more). One very popular feature that Strava has is segments. Riders can create segments where you can compete to have the KOM of the segment. You can use strava to track your rides, runs, walks, and more. Strava subscription sign up. Strava also offers a free version that does not have all of the fancy data, but works for most athletes.

Helmet

Helmets are an essential part of cycling, and can also look pretty cool. Some of the highest end helmets can sense if you crash, and can send notifications to family members. One helmet that is well rated is the Lazer Blade helmet with MIPS. The helmet is currently on sale at Competitive cyclist.

Bike computer

Bike computers are very popular devices among cyclists. Some use it for navigation, some use it to track their rides, and some use it for training. Bike computers can cost around $50-600 depending on which one you get. Most bike computers can upload data to strava and other apps like training peaks. Some very popular bike computers are the Garmin Edge 130 plus(Lower end, but still have tons of features - $200), Garmin edge 530(Mid range - $300), Wahoo Elemnt Bolt(Mid range - $300), Garmin edge 830(High end with touchscreen - $400). Many riders want to know which is better, the Garmin edge 530, or the Wahoo Elemnt Bolt. There is no clear answer, it all depends on what you want, features or simplicity/ease of use.

Tail Light

Bike lights are a must have for cyclists, the world is a dangerous place… Bike lights can be anywhere from $20-200. Higher end lights are often smart lights, some can sense when you are stopped based on your data from a bike computer, others can sense whether there are cars behind you, and can notify you via your bike computer or phone. One of the highest end bike lights is the Garmin Varia. The Garmin Varia can pair to your compatible bike computer, and will show a small road with the cars that are approaching. One light for riders who just want a light that will get the job done is the Cygolite Hypershot 250. This light is very bright and has great battery life. I highly recommend looking into this light.

Power Meter

Ingredients: 

1. 2 eggs (I strongly recommend pasture raised)
2. A handful of power greens (or spinach/kale etc.)
3. 1 slice Canadian bacon diced
4. 1 tablespoon of diced sun dried tomatoes
5. 2 tablespoons black beans
6. Sesame Bagel seasoning
7. 1 tablespoon of olive oil
8. 2 flour tortillas
9. Prepared guacamole

Preheat the pan to medium-low heat and add in the olive oil right before you are ready to cook. Briefly heat the oil up and then add in the greens, Canadian bacon, black beans, and sundried tomatoes. Stir it around occasionally to cook evenly. While you are doing this, crack two eggs in a small bowl and mix them up. 

Once the greens are wilted enough, add in the eggs. Then, season with the bagel seasoning (or salt and pepper whatever you choose to use). Mix everything around until it is cooked evenly and thoroughly all over. 

Remove from heat. Heat up the flour tortillas for about 20 seconds in the microwave. Spoon a tablespoon or so over guacamole in the middle of the each of the tortillas. Split the egg mixture and spoon it into each of the tortillas. 

You’ve now got an unbelievably healthy and well balanced lunch. This is my favorite after an intense or long workout. Filling, healthy, and delicious! 

So you've slipped on a set of Normatec Recovery Boots at race expos and seen ads with pro athletes using them, and probably asked yourself "I wonder what that device can do for me."  Well, this May, we are partnering with Scotty Banks, the regional trainer for Orange Theory Fitness in Indiana, to see what the Speed Hound Recovery System can do for him.  Scotty and a group of his friends will be putting their bodies, their minds, and The Speed Hound ProPerformance Recovery System to the test by tackling David Goggins' 4x4x48 challenge to raise funds for The Leukemia & Lymphoma Society.  On May 20th starting at 8pm EST, they will run 4 miles every 4 hours for 48 hours, totaling 48 miles.  In between these runs, the team will be using The Speed Hound ProPerformance Recovery System to help recharge their body in prep for the next 4 mile challenge and taking them to the finish line.  This extreme use case for our recovery system will really test the merits of our compression therapy system.

Here's Scotty's Why:

"About a year ago at Orangetheory in Carmel, Indiana, Derek Jones pulled me aside and told me that he had been diagnosed with Stage IV, follicular non-Hodgkin's Lymphoma. He wanted to thank me for getting him physically and mentally in the best shape of his life, so he could beat cancer’s a$$. It honestly wrecked me. As he was telling me, I was looking at his three beautiful children and wife in the lobby. An immunotherapy drug known as “Rituxan”, originally funded by LLS,  currently has Derek’s cancer in remission. However, the battle isn’t over. Derek’s cancer is chronic and will likely return. Rituxan has bought him more time, but the cure is yet to be identified. It may be the dollars you donate that saves Derek’s life or one of millions of others who are forced to step into this fight.  As a candidate for The Leukemia & Lymphoma Society’s (LLS) Man & Woman of the Year campaign (MWOY), I am raising funds in honor of Derek."

Derek Jones and his family

With this effort, Scotty is looking to raise $48,000 for LLS and patients who suffer from these diseases.  Please support him by making tax deductible donations by clicking here.

You can follow Scotty and his journey on Instagram @scotty_banks.

STAYING FOCUSED AND MOVING FORWARD DURING UNCERTAIN TIMES

Many uncertainties are present right now amid COVID-19, and many people, athletes just like you, are wondering how to stay motivated and focused during this time. With more races being cancelled or postponed daily, it may seem like there is no reason to stay motivated. While this is a difficult time for many, there are many things that can be done to stay focused. Just because races are getting cancelled or postponed, it does not mean we have to completely forget about goals and why we do what we do. First, it is good to remember that normalcy will return eventually, and that this is a great time to work on some weakness that may be pushed aside during regular training.  It is also a great time to remember the value of having an accountability partner. Staying positive, being adaptable, and looking for alternatives, can help us come out on the other side stronger than ever. 

The best thing you can do during this time is to work on weaknesses that may have gotten pushed aside during regular season and training. For many, diet is one of those things. How are you doing with this? Is it something with which you continually struggle or find that you lack time to prepare proper meals? This time could be used to learn more about nutrition and how to prepare new things to insure that you are getting the proper nutrients you need as an athlete, so that when you are back to racing you perform even better. In my coaching experience I notice that many athletes get the swim, bike, and run right but easily forgo proper nutrition. Another area may be stretching/injury prevention exercises. This can be a great time to pull up a you-tube video for a new routine, or ask your coach (if you have one) for one that you can follow.

In fact, having a coach or an accountability partner is a great and sometimes essential thing to staying focused and motivated! One of the hardest things when isolated is self-motivation and self-discipline. Accountability keeps one another going, and helps when adjusting training as necessary, such as needing a swimming partner in a lake, as alternatives take the place of regular routines. 

While you may not have access to a normal gym or a pool, there are always alternatives and other exercises you can do instead. Besides a lake option, you can use swim cords at home and do short, abbreviated workouts. While these are not as optimal as a lap pool, they are a great way to maintain fitness and to keep from falling behind when pools are re-opened. Maybe you need to adapt your strength training program while your gym is closed. There are several different body weight programs that can be done at home to ensure you keep up a level of strength training.  I encourage my athletes to stop what they are doing several times a day and do some sit-ups or push-ups. Instead of becoming stale and stagnant at home, you can add strength exercises, stretches, and other little exercises throughout the day. If you are working from home, try standing at your desk for a few hours instead of sitting, or grab a stability ball instead of your regular chair.

Thinking outside of the box is huge and can be a game changer for you. Despite an imperfect training scenario, this time of being home could actually produce stronger athletes when we are back to normal again. It is possible to use this time to come out of it stronger than ever!

How to PR (Personal Record) Your Bike Split

By Elliot Bach 

With there being so many ways to improve in cycling, and tips from soo many sources, one of the biggest and most common ones I have experienced in my coaching experience and being involved with the sport is how to improve or PR (known as personal record) one's bike split. While there are several different things to do or change, I will cover some of the top things I feel will have a great affect on your bike split. 

+ Proper Bike Fit/The Right Bike

One of the first and in my opinion one of the most important things for any athlete trying to improve their bike performance is to have a professional bike fit done before purchasing a new bike. As an athlete, you want to make sure you are on the right size bike and that the fit is done by a professional. Massive gains can be made from insuring that you are on the correct bike for you. If you already have a bike and want to stay on it, I would suggest you take it in as the variables that can affect your bike fit are quite long. Some of the major ones are flexibility, stem length, crank length, how low your bars are, etc. Sometimes the most aggressive fit is not always the fastest for the individual. Taking the time and money to go see your bike fit specialists will reap huge benefits to your bike PR and overall performance. 

+ Base Miles - No wasted bike miles always ride with a purpose 

Another excellent one in my opinion is the goal of riding with a purpose - not having useless miles or junk miles as I like to refer to them as. Every time you ride, there can be a purpose and point to the session. One example would be an easy/recovery ride. While ideally you will keep this low stress and lower HR typically, on this ride you can work on proper pedaling dynamics, good posture, and practice working on some higher and lower cadence. Another good one is to use a ride as a time to work on your handling, try riding down a bike path or through neighborhoods that require you to work on different bar handling positions. The before mentioned mixed with long endurance rides will translate to overall better bike experience and handling and in turn help you ride faster on race day or in you harder sessions. 

+ Interval Training 

Interval training is probably the most painful to do but reaps some of the biggest returns. Doing intervals is great for several things, and they do not have to always be super long or short - you need a good mix of both at the right time during your training cycles to see improvements. Some of the things that benefit and increase from intervals is your V02 max, which deals with the amount of oxygen your body will absorb. When you work on intervals and do bike efforts at close to max heart rates and power, these train and condition your body. Overtime your heart rate and RPE (rate of perceived exertion) is going to come down as you condition your body to doing the harder efforts. You want to train your body to know what that harder efforts feel like so that on race day when you compete, you're more prepared and conditioned for it. 

+ Race wheels

Of all the ways to PR your bike split, if you do all of those right and then invest in a great set of carbon race wheels, you are almost guaranteed to PR your next bike race or triathlon. There are so many different types of race wheels out there and I will explain a few different types and what you would use them for. If you are racing somewhere where it is primarily flat and not tons of wind running, a Carbon disk wheel in the rear and a 80m wheel on the front is going to be your fastest set up just about every time. If you were to race somewhere a little hillier or more technical such as in California, using wheels that are closer to a 60m for front and back is going to handle a little better sometimes. When racing on a course that requires you to climb the little less depth will help with climbing and being a little lighter. Race wheels are a way of buying speed in a way, while I still highly suggest you work on all the other forms of faster PR, these are, in a way, the icing on the top and they make all the hard work all the more worth it!

The Speed Hound: Upgrading Performance and Recovery

Incorporating The Speed Hound ProPerformance System into training and recovery routines can further enhance performance and aid in achieving bike split PRs. The Speed Hound system is designed to deliver on-demand, dynamic air pressure massages and helps reduce pain, decrease muscle fatigue, and improve overall recovery. By incorporating targeted recovery sessions with The Speed Hound, athletes can optimize muscle function and readiness for training and competition, ultimately contributing to faster bike split times and improved race performance.

QUICK LOOK:

SETTING 4/5:

WEATHER 4/5:

SWIM 4/5:

TRANSITION AREAS 5/5:

BIKE 2/5: Some Rollers, Windy on the way out

RUN 5/5: Flat with some inclines

When it comes to gearing up for race day, simplicity and reliability are paramount for triathletes seeking peak performance. As a seasoned tri-gear enthusiast, I've honed in on the essentials contributing to a successful race day experience. I'm excited to share some insights that may enhance your preparations.

Swim Essentials

Goggles: Always pack two pairs - one clear and one mirrored - to adapt to varying weather conditions. My go-to choice is The Speed Hound Alcatraz goggles for their superior peripheral vision and leak-free design, ensuring optimal visibility and comfort in open water.

Wetsuit/Swimskin: Personal preference plays a significant role here, with flexibility being a key consideration. Investing in a high-quality suit that offers both performance and comfort is essential. Don't forget to spend ample time breaking it in before race day to ensure a seamless swim leg.

Bike Gear

Helmet: While an aero helmet may not win any fashion awards, its performance benefits are undeniable. Prioritize fit and safety when selecting a helmet, and leverage resources like slowtwitch.com for valuable aero testing data to inform your decision.

Cycling Shoes: Opt for tri-specific shoes with quick closure systems for efficient transitions. Consider the trade-off between transition speed and comfort for longer races, as a road shoe may offer a superior lockdown feel during extended rides.

Running Essentials

Hat/Visor: Shield yourself from the sun and manage sweat effectively with a The Speed Hound hat or visor. These accessories provide essential sun protection and keep sweat at bay, ensuring optimal visibility and comfort during the run leg.

Running Shoes: Finding the right balance between cushioning and responsiveness is key to maximizing running performance. Explore advancements in shoe technology, such as carbon fiber plates, to inform your choice and optimize your race day experience.

Leveraging The Speed Hound Advantage

Integrating The Speed Hound ProPerformance System into your race day routine offers unparalleled recovery, injury prevention, and performance optimization benefits. Prioritize post-race recovery with targeted massage sessions using The Speed Hound, ensuring optimal readiness for your next training session or race.

Navigating the complexities of triathlon gear selection can be daunting, but with careful consideration and strategic investment, you can streamline your race day preparations for optimal performance. Remember, triathlon is a sport meant to be enjoyed, and with the right gear and mindset, you can approach race day with confidence and enthusiasm. For a comprehensive race day checklist and additional training resources, explore the offerings Training Peaks provides. Best of luck on your racing journey, and may every race day be a rewarding and memorable experience!

Quick Look:

This race, along with 70.3 race Galveston the same weekend, kicks off the North American racing season in a big way. As age group and pro competitors alike are chomping at the bit to get back out on course, it tends to bring out top notch competition. With a slightly challenging ocean swim, a rolling bike course with one significant climb, and a fairly fast run course with ocean views, it is a great test of early season fitness.

Oceanside sells out incredibly fast, so it’s important to get on top of early registration, and book accommodations simultaneously.

Setting:

Oceanside is one of several smaller towns strung out from nearby San Diego, giving it that laid back SoCal vibe where surfing is prominent, and the people are generally very polite and friendly. The Ironman Village expo is set up right along the boardwalk, so staying in a hotel or Airbnb near there is ideal. Accommodations near Camp Pendleton are also nearby, but will require a short drive. Transition is about a mile down the road from the expo area, right along the Oceanside Harbor, where a good portion of the swim takes place. As far as logistics go, 70.3 Oceanside is one of the least stressful, which makes it much easier to bring along family/kids/significant others without having a full on triathlete meltdown (no one wants that!)

Weather:

In typical SoCal fashion, the weather is fairly mild and almost always is around 70-80 degrees F (21-26 C) during the day in early April and much of the year. It can be a little chilly coming into T1 and out onto the bike initially, as the air temperature is about the same or slightly colder than the water temperature. After just a few minutes, that will subside as you warm up and the sun continues to rise. Many people are starting their year at this race after a long winter indoors, so it is definitely a bonus for many that you do not have to super prepared for extremely warm conditions.

Swim:

In years past, the swim has taken place entirely in the Oceanside Harbor, with very calm conditions, and only a slight swell as you make the turn out by the mouth of the harbor. Last year in 2019, that was changed to a beach start into rather choppy conditions, and then a right turn around a buoy to head back into the harbor. With the new course, I would say that it is not as beginner friendly, but there is also no need to panic, as it is a small portion of the swim and overall race. I would just advise getting in and experiencing those initial waves so you can learn how to navigate that.

Bike:

The bike is fairly rolling, and certainly not the fastest course. It is, however, very engaging with a number of turns as you flow in and out of Camp Pendleton, the Marine Corps base that allows special access to competitors on race day. You are required to wear your race belt/number on the bike for this reason. There is one significant hill right around mile 30 that will take several minutes to get to the top. I recall it being named “Hell Hill” or something along those lines, which could be somewhat true depending on where you come from! After that notable point, there is a no passing speed limit zone at mile 39 with timing mats set up at the start and finish points of that section. The speed limit is 25mph for age group competitors, so make sure to have your speed reading displayed on your watch or bike computer! From there, it is mostly a flat stretch back to T2.

Run:

The run starts above the pier along The Strand AKA the boardwalk, and weaves through a neighborhood where the turnaround point is located on this two-loop course. It is one of the faster run courses I have experienced, and the only really notable “hilly” sections are the ramps taking you from beach level to street level and vice versa. Be cautious going down the ramps as you can gain some momentum pretty quickly and it can be tough to slow down from there! The ramps to street level are very short but also steep, and it is important not to try to rush to get up them to avoid heart rate spike and lactic buildup in the legs. Otherwise, pretty straightforward!

Finish:

The finish is right on The Strand, with tons of spectators lining the red carpet. No matter the outcome on the day, it is one to soak in.

Family Friendliness:

Now that the most difficult part is over, relaxing and getting quality time with family is not hard to do in Oceanside. Hello Betty Fish House, located very close to the finish line, has a great outdoor/rooftop seating area with food selections to accommodate everyone, and an extensive drink menu.

Spend some time at the beach or make your way over to one of the bigger cities like San Diego or LA if time allows, and your possibilities are endless. I’ve heard LegoLand in Carlsbad is quite the experience if you have kids!

Menlo Brands, LLC announces that the U.S. Food & Drug Administration has provided clearance of its ProPerformance Recovery System as a medical device marketed under the Speed Hound brand.  The Center for Devices and Radiological Health (CDRH) has designed this as a Class II Medical Device and evaluated under regulation 21 CFR 890.5650.  The testing and evaluation included, but not limited to, bench testing of all software, controls, indicators, safety and performance.  The device also complies with the latest IEC standards on electromagnetics.

This clearance validates the use of the device for the relief of muscle aches and pains and for increase in circulation in the treated areas.  This system works by using dynamic pressure to inflate and deflate the sleeve balloons to simulate kneading and stroking of the limbs and tissues in order to promote blood circulation and lymph flow.  Use settings approved for marketing and distribution are hospitals, rehabilitation clinics, hospitals, in addition to home use.

The ProPerformance Recovery System provides a wide range of adjustable pressure ranging from 20mmHg to 200 mmHg, the ability to turn individual compression zones on or off, and two different massage modes (therapeutic mode to reduce muscle soreness and flush mode to reduce swelling). 

“We are extremely excited about this. Pressure is a very individualized thing and our system allows the user to customize their recovery with a wide range of pressures and zone toggles.  This presents a significant advantage compared to existing systems.” said Sam Chi, MSPT, CEO of Menlo Brands, LLC.

The Right Time to do a Full Ironman

By Elliot Bach

Determining the right time to embark on your Ironman journey involves carefully considering various factors, including training availability, family support, and overall readiness. As athletes contemplate the monumental challenge of completing a Full Ironman, it's essential to approach the endeavor with strategic planning and preparation. Here's how integrating The Speed Hound ProPerformance System into your training regimen can optimize your Ironman journey:

Enhanced Recovery and Training Support

The rigorous demands of Ironman training necessitate a proactive approach to recovery and injury prevention. Incorporating The Speed Hound ProPerformance System into your routine enables targeted recovery sessions to reduce muscle fatigue, alleviate soreness, and enhance overall recovery. By leveraging dynamic air pressure massages, The Speed Hound facilitates faster recovery between training sessions, allowing athletes to maintain peak performance throughout their Ironman preparation.

Efficient Time Management

Balancing Ironman training with work and family commitments requires efficient time management strategies. The Speed Hound offers a convenient solution by streamlining recovery sessions, allowing athletes to maximize training hours without sacrificing recovery time. With customizable massage settings and on-demand relief, athletes can optimize their training schedules and ensure adequate rest and recovery between workouts.

Injury Prevention and Longevity

Long-distance training increases the risk of overuse injuries and musculoskeletal imbalances. The Speed Hound ProPerformance System is a proactive tool for injury prevention, targeting specific muscle groups and promoting optimal recovery post-workout. By prioritizing recovery and injury prevention, athletes can mitigate the risk of setbacks and maintain long-term training consistency, ultimately enhancing their Ironman readiness and performance on race day.

Confidence and Performance Optimization

Confidence is key in tackling the challenges of Ironman racing. The Speed Hound empowers athletes with the confidence to push their limits in training, knowing that effective recovery and support are readily available. By integrating The Speed Hound into their Ironman journey, athletes can confidently approach each training session, knowing that they have the tools to optimize performance and achieve their best on race day.

As athletes embark on their Ironman journey, The Speed Hound is a valuable companion, providing essential recovery support, injury prevention, and performance optimization throughout the training process. With The Speed Hound by your side, you can navigate the challenges of Ironman preparation with confidence, resilience, and unparalleled support.