Kuota K-Factor Triathlon Bike

In January of 2016, I ended up upgrading my bike from a Nishiki Maricopa road bike to a used 2008 Kuota K-Factor triathlon bike.  I spent all last year getting accustomed to the different geometry of a tri bike and absolutely fell in love with it.

Tri bikes vary greatly from road bikes.  The overall geometry is different - you are more aggressively positioned on a tri bike than a road bike.  The intent of a tri bike is to make the aero position more aero and, hopefully, more comfortable than on a road bike.  The more aggressive geometry leads to faster times on the bike.

The bike took a bit of getting used to.  It stands higher than my road bike, and the different geometry threw me for a loop at first.  I was very wobbly getting into and out of the aero position for the first few rides, something that wasn't the case on the road bike.  Since the frame is made of carbon fiber, it was also much lighter than my road bike, which also took some getting used to as the bike felt more responsive than my road bike.  That's not a bad thing, but it did take me a few rides to get used to it.

I credit a couple of friends - Scott and Anne - with really helping get me used to the bike.  They contacted me one day and wanted to go for an eighteen mile ride.  I'd never been anywhere near that distance on the tri bike to this point, but I also didn't want to turn down the opportunity for a group ride.  

I met up with them and we road on public roads, which was also fairly new to me.  I'm used to riding at the downtown airport, which is technically still on public roads, but the vehicular traffic is minimal and is typically comprised of either airport security staff or other cyclists, both of which have a good respect for cyclists and give you plenty of room.  There are also no real intersections there to deal with as the road is one 3.7 mile loop - all you have to do is turn in our out of the parking lot, and that's really the only intersection you have to deal with.

The ride with Scott and Anne was on regular roads that had stop-lighted and stop-signed intersections and normal traffic.  This is not something I would have tried to ride by myself, but since I was with them I had to swallow my nervousness and just get it done.  While riding, they offered me many pointers and tips, and by the time we were done I felt 100% more comfortable on the bike.  The wobbliness with the aero position was gone, and I felt like I could handle regular public roads in the future. 

I've fallen in love with the Kuota K-Factor.  I've added my aero bottle to the aero bars, and have upgraded my pedals to the Speedplay Zero pedals.  I have new tires on the bike (the new tires aren't in the pictures), but that's the only upgrade I've done so far.  The different geometry - which was alien at first - is now second nature.

If you're a triathlete that is on the fence about upgrading to a tri bike, I can't recommend it highly enough if it's something you can afford to do.  This bike is much easier and much more enjoyable to ride than my road bike is.

Garmin 920XT Review

For our Christmas gifts last year, my wife and I got each other a Garmin 920XT GPS watch, and after a few months with it I feel I've got a good enough feel for it to review it. Before buying this watch, I used the previous generation, the 910XT, so I'll compare the two watches here.

The 920XT comes in two color combinations - black and blue and white and red. Garmin also offers a tri bundle, which has a black and silver watch and some extra heart rate bands. My wife got the blue and black version, and I got the tri bundle.

The watch itself is a good triathlon watch. It lets you select from six different workout types: Indoor Run, Run, Indoor bike, Bike, Pool Swim and Open Water Swim. It also has a Triathlon mode.

Each mode is fully customizable in terms of which statistics are shown on which screen. Each screen can show up to four different data fields. If you want to show only your overall distance on your run, so be it. If you want to see the distance for your current lap, your current pace, your current heart rate and your time in each heart rate zone, that's doable as well.

Running
The running modes are pretty straightforward. Select the mode, wait for GPS to connect (if you're doing an outdoor run), then go. As stated, you can customize the screens to show whatever stats float your boat. I tend to go with overall distance, current pace and overall time.

The main difference between the Run and Indoor Run modes is the GPS connectivity. The Indoor Run mode does not connect to GPS and uses wrist based detection (abbreviated WDR; don't ask me why) to determine your pace and distance. WDR is, obviously, less accurate than GPS. How much less accurate I can't say, but I've used it on the treadmill and did notice it was quite a bit off from the treadmill mileage estimate - about a tenth of a mile over one mile.

Biking
The biking mode allows you to track bike-specific metrics. You'll see speed instead of pace, and it'll be displayed in either MPH or KPH (MPH is the default here in the States, but is easily changed via the settings menu; while I have no proof of this, I'd imagine KPH is the default everywhere else in the world). You can also connect to and get statistics from ANT+ power meters and speed/cadence and other ANT+ sensors.

I do not own a power meter and thus cannot comment on how the watch works with these types of meters. I do have the speed and cadence sensor, and I can say it works well. The speed sensor mainly comes into play during the Indoor Bike mode, while you are not moving (GPS is used to determine your speed when you are biking outdoors). It estimates your speed and does a decent job of it. The cadence portion of the sensor tells you how many times you pedal per minute, and is equally useful both indoors and out.

Swimming
I have not yet had a chance to use the Open Water Swim mode as it's been far too cold here for any kind of open water swimming. The Pool Swim mode, however, I have quite a bit of experience with, and I like it very much.

The Indoor Swimming mode is, in my opinion, a huge improvement over the same mode on the 910XT. The mode on the 920XT seems to just be more intuitive than in the previous generation, and a new rest screen helps you to better time intervals. Overall, this mode is a huge improvement from the 910XT.

For the first time, Garmin has included heart rate monitor support in the swim mode. See the Triathlon Bundle section for more info on this.

Triathlon
As mentioned, this mode is designed to be used during races. It allows you to switch between modes with one press of the Lap button. You have the option of including transitions or not. Since this mode is to be used during triathlons, you cannot change the order of activities in this mode. It goes Swim/Bike/Run, with transitions between the Swim and Bike and Bike and Run if you choose to include them.

I haven't had the chance to use this mode on the 920XT yet as my first triathlon this year isn't scheduled until August, but if it's anything like the Triathlon mode on the 910XT, it will be good to use during races.

Triathlon Bundle
The triathlon bundle offered by Garmin is actually a pretty good deal. It nets you a quick release kit (see the Quick Release Kit section) and two different heart rate straps - the HRM Swim and HRM Tri. The two straps are designed for two different things. The HRM Swim is designed to mainly be used in the pool, whereas the HRM Tri is designed to be used during open water swims, cycling and running.

Don't expect any real-time heart rate statistics, however. All of Garmin's heart rate straps are ANT+, and ANT+ sensors cannot transmit through water. These heart rate straps save your heart rate data, then transmit that data to your watch when you exit the water and save your workout.

The HRM Swim is much wider than the HRM Tri, and will not capture running dynamics, whereas the HRM Tri will capture that data. The HRM Swim also has a sticky-like material on the band that helps it hold to your body when you push off the wall.

The HRM Swim works very well in the pool. It stays in place on my chest well when I push off from the wall, both during open and flip turns. The HRM Tri doesn't work as well. Lacking the sticky stuff on the band the HRM Swim has, it has a tendency to slip off the chest when you push off the wall.

Overall, I'd advise you to use the HRM Swim only in the pool and only during open water swims when you're not planning on running or biking afterwards. You certainly can wear it when you bike or run, but, as previously stated, the HRM Swim will not capture running dynamics, and, out of the water, it's not nearly as comfortable as the HRM Tri or the regular HRM Run.

I'd use the HRM Tri when I'm doing open water swims. I also use it when I'm biking and running. I do have the typical HRM Run strap, but I tend to prefer the HRM Tri for most things.

Quick Release Kit

The quick release kit is something I quickly fell absolutely in love with once I got it installed. To use it, you have to remove the bands from your watch, then attach a small plate to the back of the watch (the second piece from the left in the picture). You attach the watch bands to a different plate (the left most piece in the picture), and that piece will then attach to the plate you placed on the back of your watch. It is a simple connection - rotate the watch ninety degrees to the left or right, place it on the plate with the watch bands, then rotate it ninety degrees back and it is locked in place.

There is also another connection you can place on your bike (the upper right piece in the picture) using the provided elastic bands. You simply disconnect the watch face from the bands by rotating it as described above, then simply connect it to the connection that is mounted on your bike. I have mind connected to my aero bottle, which places it directly in front of my face.

                                    

I love the ability to be able to do this during bike rides. I did not have anything like this with the 910XT, and when I got aero bars, I found I had to position my watch with the face of the watch about ninety degrees from normal just to see the face. This placed it right on my wrist bone, which was a bit uncomfortable, but I couldn't do much about it. Now, I have it right in front of my face, which is very nice. I doubt I'll use this feature during sprint distance races, as I don't really need to see my stats on that short of a ride, but during a half ironman, when I'm going to want to control my heart rate, I will almost certainly take the time in T1 to place my watch up here.

Parting Thoughts

Overall, I've been really impressed with the 920XT. My wife also really likes it. She has the Forerunner 620, a running-specific watch, and she prefers the 920XT to the Forerunner 620 for every activity, even running. She's not a triathlete, but she does run and bike.

The GPS connects very quickly with the 920XT, much faster than on the 910XT. With the 910XT, I typically had to wait anywhere from two to five minutes to get connected to GPS, but am typically connected within thirty seconds with the 920XT. 

If you're looking for a new triathlon watch, give the 920XT a look. It's well worth the money they're asking.

Garmin Vivofit Review

I recieved a Garmin Vivofit activity tracker/pedometer for Christmas this year and have been wearing it since. I'm not new to the world of pedometers as I've used a Fitbit for numerous years, but the Vivofit is a bit different, but in a good way.

The Vivofit is worn around your wrist and doubles as a watch. It has one single button that cycles between the different displays: time, date, steps taken, number of steps left to meet your goal, miles walked and calories burned. If you have been inactive for an hour or more, a red bar appears on the top of the display, acting as a reminder to get up and walk around. 

I've used multiple Fitbits in the past, including the Flex and the Force (prior to the recall and subsequent release of an upgraded version; I have not used the Force that's currently on the market). The Flex was a small band that used four lights to tell you how close to your goal you were, but that was the only display; if you wanted to know exactly how many steps you'd taken, you had to sync with your phone. The Force was a bit larger and doubled as a watch, much like the Vivofit. You could scroll through different screens to see different stats, just like the Vivofit.

The main difference between the Fitbit Force and the Garmin Vivofit is that the Force had a rechargable battery. Every two or three days it required recharging. Because of this, the display was not constantly on. If you wanted to check the time, you had to press a button to activate the display. The Vivofit comes with a replacable watch battery that Garmin claims is good for about one year. The display of the Vivofit is constanly on, so all you have to do to check the time is glance at your wrist, just like with a normal watch.

Comparing the Force and Vivofit products, I'm a bigger fan of the Garmin. I tried the Force but was eventually forced to return it when it was recalled. The battery charging port on the Force was on the back of the device, so it made contact with the skin, and the chemicals used in the charging port gave me a rash (which is why it was recalled). Fitbit, to thier credit, gave a full refund to everyone who sent the Force back, so props to them for running their company well.

Even if I had not had to return the Force, however, I would still prefer the Vivofit to it, simply because I don't have to charge it or activate the display to check the time. I also like the fact that it tells me when I've been inactive for awhile. More than once i's got me up and walking simply to remove the red bar from the display.

When compared with the Fitbit Flex, the Vivofit is the clear winner for me. As stated, the Flex has no display beyond four lights, which I didn't care much for. The lack of a display on the Flex also brought up another issue for me; the fact that I had to wear it and a watch. The only jewellery I ever wear is a watch and wedding ring. I didn't much care for the additon of another band on my wrist, but obvioulsy this is a highly personal gripe with the Fitbit, and most people won't be bothered by it. The Vivofit simply replaced my normal watch, so there's no extra jewellery to worry about.

The Vivofit also tracks sleep. Simply by pressing and holding the one button on the unit, you can place it into "Sleep" mode. It then tracks how long you sleep (based on a second button press in the morning to end sleep mode) and how well you slept, based on how much you moved during the night.

Another good thing about the Vivofit is that it uploads to the Garmin Connect app. This app is the same one that my Garmin GPS watch uploads to after I get a workout done. Having everything all in one place instead of spread over two apps is nice.

My only gripe with the Vivofit is that the display is not really backlit in any way, which means if I'm somewhere dark (say, a movie theater), I can't check the time. This also makes it a bit of a hassle if I forget to put it into sleep mode before I turn the lights out. The display on the Force could easily be read in the darkness, but not so with the Vivofit. Overall though, this is a minor complaint and won't keep me from using the unit.

If anyone is looking for a fitness tracker, I would advise they look into the Vivofit. There are alot of options available on the market these days, but the Garmin Vivofit is a good one.

New Pedals

This weekend I upgraded the pedals on my bike, going with the Crankbrothers Eggbeaters. I went with the entry level option of this pedal as opposed to some of the more expensive, upgraded options. Looking at the pedals, it's obvious where the name comes from: they look like, well, eggbeaters. 

The spindle for the entry level eggbeaters is made from forged chormally steel, the body and the wing are made from stamped steel and the spring is made from 300 series stainless steel. With some of the higher level options the body and wing are made from cast stainless steel instead of stamped steel (and the highest level option is made mostly of titanium), but since I'm just trying these out for the first time I didn't really feel the need to spend the extra money.

 

After doing 40 minutes on the trainer with them today I can say I really like them. They are much more minimalist and lighter than my previous pedals, and after figuring out how to use them they are easier to clip into and out of.

It took me more than a few attempts to figure out how to clip into them. My previous pedals had a platform that guided the cleat on your shoe into close to the right position to clip in. The eggbeaters don't have that and it turns out that on my first few attempts I had my foot positioned too far back on the pedal (the pedal was too close to my toes), which meant the cleat on my shoe wasn't engaging the pedal. Once I realized this and moved my foot forward, clipping in became very easy. After a little more practice this winter on the trainer I think it'll be second nature once I get the bike back out on the road, which is the goal.

I decided to upgrade because I was having problems clipping in easily with my old pedals. I could get my right foot clipped in well enough, but had problems clipping my left foot in. This led me to fall more than once. Unclipping was usually not a problem, but I was always a bit scared to stop for traffic as I was tentative about getting my left foot clipped back in. 

I'm hoping the eggbeaters help this. The big strength of the eggbeaters is that the design allows me to clip in regardless of the position of the spindles on the pedal - with my old pedals, I had to make sure the platform was aligned correctly, which led to problems.

As of now, I'm quite happy with the pedal and am looking forward to working with them more.

Nashbar Bicycle Trainer

With the advent of cold weather, investing in a bicycle trainer seemed like a good idea. A trainer allows you to turn your regular bicycle into a stationary bicycle. I ended up going with the Nashbar Fluid Trainer.

When it comes to trainers, there are two basic types: Fluid and Magnetic. Magnetic trainers use a magnetic flywheel to create resistance on the rear wheel. The fluid trainers use fluid chambers to create resistance on the rear wheel. As the fluid heats up, more resistance is added.

Both types of trainers are fairly quiet, but fluid trainers are generally a little bit quieter than magnetic ones. Fluid trainers also offer a more "realistic" ride and are considered to feel most like an outdoor ride. 

I opted to go for the fluid trainer for a few reasons. I liked the fact that it was quieter than the magnetic version; I have it set up in front of my TV and it makes watching shows while riding a bit easier. The fact that it was also the closest to riding outside was a large deciding factor, as was the price. While it wasn't exactly cheap, it was cheaper than some of the magnetic trainers out there.

Another big plus to the one I got is that resistance can also be controlled to a certain degree via shifting gears. This was apparently not the case with some of the magnetic trainers available. The ability to change resistance on the fly without having to get off the bike and adjust a lever was very appealing to me.

Overall I like the trainer. It's nowhere near as nice as riding outside, but it beats not riding at all, and I really enjoy doing it while watching TV. The resistance on my model seems decent and I always work up a good sweat when I use it. I currently don't know how "far" I ride in terms of miles as I don't have the computer needed to calculate that (it attaches to the rear of your bike and counts revolutions of the wheel and extrapolates mileage from that, as I understand it, but don't take my word for it; I've done no research on it), but I'm up to between 15 and 20 minutes at a time.

It is very different from riding outside as there is no coasting. If you stop pedaling on the trainer, the wheel stops moving, so it's a bit "harder" than riding outside. Of course, there are no hills on the trainer, so it likely ends up as a wash, but, as I said earlier, it beats not riding at all.

While I much prefer riding outside on the road, the trainer comes in handy too. As stated, I like watching TV while using it, and it's nice to be able to just hop on for 20 minutes and call it done without having to worry about any traffic.

                                 

Nishiki Maricopa

For my biking I ride a Nishiki Maricopa. It is an entry-level road bike sold at Dick's Sporting Goods. For a road bike it's a steal for the price Dick's is asking. It costs about half of what an entry-level road bike would cost at a biking store, so if you're looking for a cheap road bike and don't mind buying from the big box store it's a great deal. I would advise you to take it to a bike store and get it tuned after buying it, though. I noticed a huge improvement in the way mine road after I got it tuned.

I'm very pleased with the bike. It rides well and the shifts are generally smooth. There is a bit of chattering on some gears and sometimes the shifts are a bit rough, but overall it's a pleasant ride. 

I'm also a fan of the way the bike looks. It's black and orange, both colors I am fond of. The orange isn't overwhelming and looks nice against the black frame. 

Overall it's a very good entry level bike. I'm planning on using it for the next year and a half or so. I might look into upgrading to a mid-level road bike from one of the bike stores a few months before my first half-Ironman in the summer of 2016, but until then this one will work just fine.

My workouts and blog posts will likely be sporadic for the next few weeks. The Royals have finally made the postseason for the first time in 29 years (and only the second time in my lifetime) and I want to watch every game. Unfortunately we don't get the channel they're on at our house so I can't record the game and watch it later; we have to go out somewhere to watch them play, and the postseason schedule (and my own laziness) have recently put a huge damper on my workouts. 

  

Garmin Forerunner 910XT GPS Watch

As most of you that have been in or around the running world likely know, Garmin makes GPS watches that can be used in training and racing. I use the Garmin Forerunner 910XT and it fits all needs nicely.

This watch is designed for triathlon. It has three modes: swimming, biking and running. The swimming mode can be set to open water or pool swim. When choosing pool swim, you're prompted to input the yardage of the pool you're swimming in. 

The display is nice and easy to read in all light conditions (after dark, you need to press a button to activate the back-light). The buttons and functions are fairly intuitive, and it's easy to switch between modes (just press and hold the "Mode" button). And best of all, it's comfortable. It's slightly larger than the watch I wear to the office every day, but no more uncomfortable.

I've used my regularly and have never had a problem with it in any of the three disciplines of triathlon. It does occasionally take quite a while to find satellites, but I gather from talking with others that this is a fairly common issue with most GPS watches. 

The only downside to the watch is that I cannot connect it to my smartphone and upload my statistics for the activity that way. My wife's Garmin (a running-specific model) has this feature, but the Forerunner lacks it, meaning I have to sit down in front of the computer to sync the watch. Overall it's not a very big deal and it certainly wouldn't keep me from recommending the device to anyone, but it is a slight hassle.

Overall though, the watch has been an absolute blessing and delight. I don't look at it much when swimming or biking and mainly use it there to keep track of my yardage/mileage, but I rely on it when I run to get my splits right. It's very nice to be able to simply glance at my wrist instead of having to fumble for my phone to find out the info.

If you're a triathlete looking for a GPS watch, this is the one you want. I can't recommend it highly enough. Below are two images of the watch itself, as well as what comes in the box.