The Fleck Fire Sale

Time for MissP and I to clear out some stuff. Long list, but please have a close look. Some great deals. Most stuff here has seen light or moderate use with the usual wear and tear, unless otherwise noted, but everything is in great shape and working order. If you have any questions or want pictures of anything, please contact me. Happy shopping!


The Fleck Fire Sale
Ultegra Pedals - $100
Dura Ace Pedals - $150
Fizik Arione Tri Saddle (Used once) - $100
Profile Tri-Stryke Saddle (light use) - $50
Zipp 440 Wheel-Set(650c) + TUFO Tubular Tires $400
FSA SLK- Light Crank-Set, 170mm( with Chain Rings) + BB - $250
Bontrager Giga Pipe Carbon Crank Set 172.5mm(with Chain-rings) - $200 SOLD
Trek WSD Equinox TT Frame (small = 51cm, frame/fork/head-set & aero-carbon seat-post) - $300 SOLD
Sidi Genuis Shoes, size 44( lightly used) - $100
Shimano R215 Shoes size 44 - $75
Vision alu base bar and aero-bar w/ DA shifters & Vison aero brake levers & cable housing - $250
Profile Cobra carbon Base Bar & Aero Extensions + Profile Brake Levers & DA Shifters & Cable Housing - $300 SOLD
- Both sets of Aero bars are “short” and fit person roughly 5’6”
Rudy Project Kontact Helmet (never used) - $100

Sleeved or Sleeve - Less for Wetsuits

Three wetsuit seminars in three weeks and the # one question is? Should I get a full sleeve or sleeveless wetsuit? The quick answer to this question is that you will always be best off, in a well fitted full sleeve wetsuit. The key words in this are well fitted! Swimming in a well fitted full sleeve wetsuit that is the perfect fit for you, should feel like swimming in no wetsuit at all - just warmer and faster!

In a blog I wrote last year I go over the details of great wetsuit fit - It's All About Fit

The sleeveless wetsuit market is driven by following factors:

1. People wanting the absolutely least expensive wetsuit that is being offered. No question that if this is what they want, all of the wetsuit manufacturers offer this in their lines - Nineteen included, with our Pipeline SL.

2. People worrying that they may over-heat in a full sleeve wetsuit. A possible reason, but this would only be for Ironman distance swims( 4 km) in water that is in the high '70'sF. FYI - The temperature cut-off for races is 78F.

3. People who have bought a ill-fitting full sleeve wetsuit as their first wetsuit and have sworn off full sleeve suits forever. This happens frequently. The first time wetsuit shopper does not take the time to find the best fitting wetsuit for themselves. They buy a "deal". They get duped by certain gimmicks or marketing. In the end they have a wetsuit that does not fit them properly and they feel a sleeveless suit will solve all those problems. The better approach is to obviously take the time to find a the best fitting wetsuit the first time and don't be lead astray by deals, gimmicks or marketing( Again, check out the blog I wrote last year on this - link above).

4. Really big men or women - body-builder types who's arms are bigger than most people's legs! I have been doing this for years and I can size this sort of person up right away. I know just looking at them that trying to get them in a full sleeve wetsuit is going to be a struggle. So, I start right in on a sleeveless wetsuit for these folks. These are the only people who, right away should consider a sleeveless suit.

There is no question that a sleeveless wetsuit will make the arms and shoulders more mobile. I would be lying if I said otherwise. However, while the mobility "problem" is solved, this leads to several other issues. The arms and the shoulders may be more mobile, it's now really hard to get a good seal under and around the arms. It might work well for one person, but for another it does not work so well, and you have water channeling into the suit and soon you are dragging around an extra 5 - 10 pounds of water in the suit. Also, I see more neck chaffing issues with sleeveless wetsuits. In a well fitted full-sleeve suit, the collar is anchored down and is stablized because it is attached to the shoulders and the sleeves. In a sleevless suit the collar tends to move independently and more movement means more friction and more chaffing issues. Finally, while it may not seem like a lot, that extra rubber on the sleeves does make you more buoyant and allows you to pull slightly more water per stroke!

When shopping for a wetsuit - take your time. In almost all cases, you will be better off in a well fitting full suit compared to a sleeveless wetsuit. With wetsuits - fit is everything!

It's Coming Back

It's coming back. Not the fitness, but the spin and the stroke. For the first time since getting back on the bike a week and a half ago, I feel like I have got the spin back. The fitness will take much longer.

When I first got on the bike 10 days ago, I felt like I had that classic pedaling-in-squares motion - all hurky-jerky and not really feeling like I was connected to the bike at all - like my legs, my body and the bike were all disconnected and moving in different directions. However, a week of dedicated focus on the spin has resulted in a quick turnaround and now the pedals feel like they are going round!

Over the years people who I have ridden with have always told me that I had a smooth pedal stroke - that I looked good on the bike. For this, I have to thank the wheels of the many really good riders I have sat on over the years. All I was trying to do was copy how they rode. One of those wheels, was the wheel of former 7-11 Pro Team rider and the first North American to wear the Tour de France Yellow Jersey, Alex Stieda( pictured above on the left). When I first moved to Vancouver in the early '90's Alex, then semi retired, rode occasionally, with the group of roadies and triathletes I rode with. Sitting on the wheel of a rider like Alex you see the efficiency, not only of the spin and the stroke, but of the whole body. No matter what he's doing, the pedals keep turning over in that ultra-smooth metronome style - up-hill, downhill, on the flats, reaching for a bottle, shifting gears, fetching something from the pocket of his jersey and so on. It never changes. He looked so comfortable and at ease on the bike.

I was thinking of Alex this week. It was 25 years ago this Spring that, Alex and the 7-11 team made their debut in Professional Cycling - the first American based team made up of almost all American( and a Canadian, Alex) riders. This really was the beginning of the long hard road that led to the greatness and success of Greg Lemond, and subsequently and obviously, Lance Armstrong!

I have ridden with many others as well who have great form and style on the bike. My good friend Vince Beretta is one. He's another one with that buttery smooth pedal stroke. I have sat on his wheel on so many long rides, I have lost count. Vince is former top triathlete who was an uber-cyclist in the sport before we even knew what an uber-cyclist was. Whenever I am riding behind a rider like Vince, I am always trying to visualize, that form in my head and transfer it to what I am doing on the bike.

So, in 10 days and 7 rides, I have focused on form. I have concerned myself little with what gear I am in or how fast I am going or what my heart-rate was, I just focused on turning those pedals over as smoothly and efficiently as I could. This morning, I rode the rollers for about an hour and for the first time since getting back into it, I felt that connection between my legs, the bike and my body. I felt good. Now I have to build the fitness back. That's going to be a longer road!

Tips For Traveling by Air With Your Bike

1. When using Expedia. Hotwire or any other discount online site to order tickets, BEFORE buying the tickets that you want, make sure to check that airlines baggage allowance policies first, on that airlines web site and maybe even with a call to Customer Service to verbally verify that, those are the fees. It can get pretty complicated - so know what you are dealing with. A trend I have noticed is that the airlines that often pop up at the top of Expedia, or Hotwire or other sites listings, with the least expensive airfares for tickets, are the airlines with the most constrained, ridiculous and expensive extra baggage and bike charges. It may be worthwhile in the long-run to pay more up front for a certain airline that has known and reasonable bike fees. For example, Air Canada has a fixed and set fee of $50 each way for bikes.

2. On-line discounted tickets often have connections, sometimes on different airlines. Sometimes you will get hit TWICE with extra baggage charges. Even when you think you are on one airline, sometimes one airline partners up with another outbound and inbound, or again via connections, and again you may get hit twice with the charges. Again, phone customer service and sort all of this out before committing to any ticket purchase. Whenever possible fly direct.

3. Try using a bike box that does not scream, THERE IS A BIKE IN HERE! You might get away with no, or minimal charges. As some know, I use a soft Aerus Bike Bag and this often, even though it's slightly over-size, passes as regular checked luggage. It's light with the bike in it(about 27 pounds), compact and slings over my shoulder so when walking up to the ticket counter, it looks like a regular piece of my luggage. The only charges I have ever paid for my Aerus bag, is as a second bag charge which is $25 - $50.

4. Dress discretely. If you dress like a lot of triathletes I see traveling by plane( You know the kind!!) then, Check-In agents will know RIGHT AWAY what is in the bag/box. Business casual is good, does not give anything away, and seems to work for me.

5. DO NOT overload the bike bag or box. Some airlines fees are cumulative. Thus, you'll pay for the BIKE, you'll pay for an extra bag, you'll pay for over-size AND you'll pay for over-weight!! There were people who I met at Ironman Hawaii last year who paid more to get their bikes to Hawaii than for their own tickets sitting in the plane. I guess the bonus was in the plane they got 3 pretzels and two mouthfuls of Coke for no extra charge! Read Point #1 over again.

6. Finally. Don't make a scene at Check-In. The only thing that works these days is to play really dumb( but a nice and polite dumb, please), and they might take pity on you(But, you have read this - so you should know all there is to know). Harassing Check-In agents will do nothing for you, and will only make you look like a jerk. I have been queued up behind triathletes before at Check-In and the behavior that I have witnessed has been appalling. Don't be THAT triathlete.

Hope this helps.

This was posted on the TriRudy News List

Nineteen Wetsuits Plunges Into UK Triathlon Market

Toronto, Ontario (February 8, 2010). Nineteen wetsuits is pleased to announce that they have formalized a deal for distribution of the Nineteen wetsuit line in the U.K, with Multisport Distribution. Multisport Distribution will handle all sales and marketing in the U.K, for the Toronto, Canada, based Nineteen. The distribution deal is effective immediately, and will kick-off in grand fashion this weekend (Feb. 13 & 14), at the annual TCR Show at Sandown Park, UK – the biggest triathlon and multisport show in England.

According to Nineteen’s Sales & Marketing Manager, Steve Fleck, working with Multisport Distribution is a great fit: “We are very keen to get things going in the U.K with the folks at Multisport Distribution. They are very professional; know the UK triathlon market well, and have a stable of high quality and well known brands that we are very happy to be part of”.

Fleck concludes, “It’s the perfect fit for us, and fit is everything for Nineteen”!

Multisport Distribution for their part but have made a name for themselves already, by being the exclusive and successful distributors in the U.K. for high profile t brands such as Blue Competition Cycles and Fusion Apparel.

"We are delighted to have the opportunity to bring Nineteen Wetsuits to the UK. Nineteen share the same ethos as our other brands with their focus on using only the highest quality materials combined with an attention to design-detail that ensures a market leading product”, says Multisport Distribution principal, Vivion Cox.

Cox goes on to add, “We feel the products stand out due to their fit and functionality and by the fact that all wetsuits throughout the range come with the market’s only 5 year warranty. We are excited by the opportunity to replicate Nineteen's North American success here in the UK."

20 Questions with . . . . Jordan Rapp

The RappStar in all his racoon stripped glory!

He's tall and thin. You would expect him to run like the wind, and he's not too bad on two legs, but it's on the saddle of a bike that Jordan Rapp has really set himself apart. Part of this is his meticulous attention to detail regarding the bike equipment he uses and the training that he does for the bike. You can see that in the way he rides - he's very dialed in on the bike. Comfortable looking, yet very aero and able to push out some impressive power numbers for a long time.

The other thing about Rapp is that he's patient. He's bided his time, trained hard and figured the whole long distance race game out before jumping up directly into the bigger races, like Ironman Hawaii. He has chosen not to take his qualifying spot to IMH for the past few years, preferring to hone his craft and carve out wins at IM Arizona and Ironman Canada - in both cases against very strong competition.

The former top ranked rower with the Ivy League rowing palmeres is, despite his strong bike leg, really a great all-rounder, swimming near the front of the race and then closing with a strong and steady run. This all-around tri-fitness and strength was no doubt developed with a nearly two year stint training alongside friend and Olympic Double Triathlon medalist, Simon Whitfield.

So here goes. 20 Question with, Jordan Rapp aka the RappStar!

1. What made you switch from rowing to Triathlon?
I got injured. I thought about bike racing, but everyone seemed fast and I did not understand drafting!

2. Of the three sports in Triathlon what is your favourite?
Cycling. But I am liking running more and more.

3. Clinchers or Tubulars?( You knew that was coming!!)
Depends. For Pro men tubulars, for everyone else, clinchers!

4. Compression socks - yes/no?
Training and recovery - yes. Four hour marathon - yes. Sub 3 marathon - no!

5. What is the most important leg in an Ironman triathlon?
The run, because that's what takes you over the finish line.

6. There is a good chance that you may be in the mix when Lance Armstrong makes his possible return to triathlon and races Ironman Hawaii in 2011 or 2012. What will you say to Lance when he rides by you, or you ride by him?
Nothing. Remember, Peter Reid and Tim DeBoom tried to talk at IMH one year in Hawaii - "Talking is for training", is what I think they said.

7. What is training with Simon Whitfield like?
You realize that hard work, day after day after day, is what creates extraordinary performances and wins races.

8. Will Whitfield ever make the jump to Ironman?
Maybe. I think he would get bored. He really loves to race, and Ironman isn't really a race.

9. You do all the back-end programming for the Slowtwitch web site. What really goes on behind the scenes there?
I could tell you, but then I would have to kill you!

10. You recently married a Canadian(former national team member Jill Savege). Any possibility of a passport change from US to Canada? We would love to claim you as a Canuck!
Not any time soon. Too much paperwork.

11. What is your favourite place to train?
Swim - Brewster, NY. Bike - Antelope Valley( near Slowtwitch HQ), CA. Run - Elk Lake, BC.

12. Do we really know what we are doing with Triathlon Training these days, or is it still throw it up against the wall and see what sticks?
Some people do know and some people don't - just like everything else in life. If you get injured or never improve - you know it isn't working.

13. What is so special about Specialized.[Rapp recently signed on with Specialized]
Everyone rides their bike everyday at lunch.

14. What's the deal with the bacon? I thought you were a health freak!
I eat good bacon(organic). Bacon is real food. A caveman could eat bacon!

15. What's right about triathlon these days?
Rudy Garcia-Tolson finishing Ironman Arizona last fall.

16. What's wrong with Triathlon these days.
Entitlement. Stuff like, people littering on race courses because they expect someone to pick it up!

17. I thought triathletes are supposed to be all buffed out. You are the classic ectomorph - tall and skinny with minimal muscle def. What's the secret to your success?
Bacon!

18. Is training/racing really all about charts, graphs and numbers?
It's about what works. Use your brain. If it means charts, graphs and numbers, that's fine. Results speak the loudest!

19. Any plans for life beyond Triathlon?
Not any time soon. I would like to work for Zipp one day.

20. The wine you nicked from the VIP area at IMC, was it any good?
They were empty. Wanted to get matching set from my first Ironman in '97.

Bonus: You have been training in Clermont, FL. Why there and not Maui with Whitfield and Co.?
Clermont was way less expensive and we needed to apply for Jill's Green Card.

Thanks, Jordan. Best wishes this year.

Great Lakes Multisport & Running Expo

Some Lurker in the Nineteen booth

This past weekend I had the pleasure of attending the Great Lakes Multisport & Running Expo in Milwaukee, WI. Truth be told I had the choice of going to either San Diego this weekend or Milwaukee. I am glad that I chose Milwaukee - crazy as that choice seems.

Who knew that Milwaukee, WI, would be a hub of triathlon activity and enthusiasm on a cold January weekend in the middle of winter? Despite the chilly weather, thousands of triathletes showed up to check out new goods and great deals on a variety of triathlon and running gear from a wide range of manufacturers and retailers.

I was there working in partnership with The Endurance House, Nineteen's go-to dealer in Madison. Great people and a great shop. If you are a triathlete and you are ever in Madison stop by and see Jamie and Tara at the Endurance House. At the Expo Jamie brought their gait analysis system and people could get their gait tested and shoes recommended.

Running Away Multisport, our dealer in Chicago was also there promoting their series of running races and tris that they put on. They didn't bother with a booth - they just brought the truck! (see pic below)

There was lots to see and do at the Expo. They had this very cool team-time-trial with 6 members of team all hooked up to Computrainers and then they would all go all out for 20 minutes and the team that logged the most distance won. There was also an individual Time Trial on the Computrainers as well. There were runners running on Woodway treadmills, trying to "Run Around Wisconsin" over the weekend. I loath treadmills, but if I ever got one, I would break the bank and get a Woodway. They are the bomb! An amazing piece of machinary. So quiet. So smooth.

A wave of the ITT Competition

There was an Endless Pool to get swim stroke analysis or test a wetsuit in. Some shops were doing on-site bike fits as well. Essentially, everything for the triathlete was there.

What I found particularly encouraging was the number of new triathletes that I spoke to. People who had one year of triathlon under their belt with one or two races done or, this year is going to be their first year of doing a few races. The enthusiasm of these folks was infectious. Of course, they had all the newbie questions about wetsuits, but I made sure to emphasize the two absolutely key things - the zipper goes on the back, and make sure you get the best fitting wetsuit that you can( naturally this is where I put in the plug for Nineteen - as we are known for how well we fit people!) This bodes well for the triathlon business as we go forward. New triathletes need new shoes, bikes, wetsuits and races to go to. All good!

I spied Troy Jacobson of Spinerval fame walking the aisles, and we both had a laugh about having to choose Milwaukee over San Diego this weekend. It was good to catch up with Troy. However, Troy was honest that his amazing, and ever growing Spinerval series of indoor training DVD's sell better, the worse the winter is in a place. Makes sense. In that case, Wisconsin is a hot-spot for him! And he must kill-it in Canada!

If you live within two hours of Milwaukee and you are a triathlete, runner or cyclist - make sure you put this Expo on your list of things to do next year. It was a great event and not to be missed in the future.

I am back home for a week and then I am heading over to the UK to help with the launch of Nineteen wetsuits in the U.K. market at another Tri Expo over there.

The Running Away Multisport fun machine