+1 for not riding a new tire. If you do get a flat your nerves will likely kick in a bit and trying to change a brand new tire that is super tight can be frustrating. If you are using a new tire I would mount it and then "change" the tire once or twice to loosen it up a bit before race day. Good luck.
I treat Tri shorts like cycling bibs. Just them and nothing else. That is how they are designed. Extra layers just create problems. I wear a 1 peice Tri suit, heart monitor, race belt, shoes, hat/helmet and that's it.
I am also stuck on the pee issue. I have done it in the bike, but now it seems like a rite of passage. Perhaps a new training goal... Not to high jack the thread, but do people pee on the run?
One more SRQ (silly rookie questions) this time about BIKE REPAIR KIT for HIM: What is the MINIMUM NECESSARY? Anything beyond 2 tubes, 2 CO2, 1 nano inflator, 2 levers?
For HIM, I take 1 tube, 1 CO2, 1 nano inflator and 2 levers. For IM, I take 2 tubes, 2 CO2, 1 nano inflator and 2 levers. For IM, I also put another tube and CO2 in the BSN bag.
Aid stations during the bike...do you stop and get off to get what you need, do they have people handing water bottles as you go by??? Whats the deal and etiquette?? I want to race my first one so advice for as little down time as possible for the aid stations would be great!
Do you wear tri shorts for the run...even if you have "relieved" yourself in them during the bike?
Slow down to about 10-12 mph as you get near the aid station, sit up and stick your hand out to receive the water bottle. When the bottle hits your palm, you will have a reflex closing your hand around it...it's surprisingly natural.
The two problems are excessively wet bottles (slippery) or volunteers who haven't quite learned how to do it. If they are good, they will be moving their hand slightly away from you to reduce the effective velocity of your hand as it hits the bottle.
The real trick us just to slow down to this reasonable pace. It makes it easier for the volunteer and for you. More time for everything. Also, sudden slowing in front of someone is dangerous.
What may be a little controversial is that I try to do it at the beginning of the exchange section. This way, if I do somehow "miss", I get a second or third chance. Also, occasionally, you can actually get two bottles if you start at the front. Some people might advise waiting to near the end for "traffic" reasons, but I'm too concerned about not having the water I need to risk it.
While I have never peed in a race on the bike, so it's easy for me to say... "yes" The whole point of peeing on the bike is not to slow down/stop to pee. You would totally lose that advantage if you stopped to change having done it. If that grosses you out too much, it would surely be faster to stop and pee than it would be to change your shorts.
One more SRQ (silly rookie questions) this time about BIKE REPAIR KIT for HIM:
What is the MINIMUM NECESSARY? Anything beyond 2 tubes, 2 CO2, 1 nano inflator, 2 levers?
A lightweight multitool
A small slice of an old tire to use as a "tire boot" to repair a sidewall slash. Goes between the new tube and the slash. Much more reliable than the other trick of using an old Powerbar or Cliff wrapper...or $100 bill
Another trick for aid stations is to make eye contact with and point at the volunteer you plan to take the bottle from.
@Jenna- I was "well Hydrated" on the bike at IMLou. I also started at the beginning of the aid stations and actually took one at the beginning, middle, and end of the aid station. First I filled my aerobottle, the second I took a few swigs and squirted the rest down my neck and on my groin to cool off and "clean" the urine off... The third bottle I took a few more swigs, topped off my bottle, cooled off with a bit and ditched the bottle. All of this happened at ~12mph in less than 30 seconds.
So... I peed a grand total of 10 times on the bike leg. Gross, I know, but I was WELL hydrated and didn't lose any time stopping. In an IM, you are totally soaking wet most of the time from all of the cooling off, etc. And you're generally dirty, sweaty, and gross anyways. So, yes, you simply run in the tri shorts you biked with. If it's any kind of hot race, you will be dumping water on yourself on the run afterwards.
You wil REALLY enjoy the long shower after the race!
Another trick for aid stations is to make eye contact with and point at the volunteer you plan to take the bottle from.
In addition to making eye contact wth the volunteer, I say "WATER!" as I am pointing at the one that I want to get water from. It removes all doubt as to who and what I want.
Comments
I am also stuck on the pee issue. I have done it in the bike, but now it seems like a rite of passage. Perhaps a new training goal... Not to high jack the thread, but do people pee on the run?
What is the MINIMUM NECESSARY? Anything beyond 2 tubes, 2 CO2, 1 nano inflator, 2 levers?
That's what I carry for a HIM or IM.
For IM, I take 2 tubes, 2 CO2, 1 nano inflator and 2 levers.
For IM, I also put another tube and CO2 in the BSN bag.
I am so happy to see this thread! I have a SRQ:
Aid stations during the bike...do you stop and get off to get what you need, do they have people handing water bottles as you go by??? Whats the deal and etiquette?? I want to race my first one so advice for as little down time as possible for the aid stations would be great!
Do you wear tri shorts for the run...even if you have "relieved" yourself in them during the bike?
The two problems are excessively wet bottles (slippery) or volunteers who haven't quite learned how to do it. If they are good, they will be moving their hand slightly away from you to reduce the effective velocity of your hand as it hits the bottle.
The real trick us just to slow down to this reasonable pace. It makes it easier for the volunteer and for you. More time for everything. Also, sudden slowing in front of someone is dangerous.
What may be a little controversial is that I try to do it at the beginning of the exchange section. This way, if I do somehow "miss", I get a second or third chance. Also, occasionally, you can actually get two bottles if you start at the front. Some people might advise waiting to near the end for "traffic" reasons, but I'm too concerned about not having the water I need to risk it.
While I have never peed in a race on the bike, so it's easy for me to say... "yes" The whole point of peeing on the bike is not to slow down/stop to pee. You would totally lose that advantage if you stopped to change having done it. If that grosses you out too much, it would surely be faster to stop and pee than it would be to change your shorts.
A lightweight multitool
A small slice of an old tire to use as a "tire boot" to repair a sidewall slash. Goes between the new tube and the slash. Much more reliable than the other trick of using an old Powerbar or Cliff wrapper...or $100 bill
Another trick for aid stations is to make eye contact with and point at the volunteer you plan to take the bottle from.
So... I peed a grand total of 10 times on the bike leg. Gross, I know, but I was WELL hydrated and didn't lose any time stopping. In an IM, you are totally soaking wet most of the time from all of the cooling off, etc. And you're generally dirty, sweaty, and gross anyways. So, yes, you simply run in the tri shorts you biked with. If it's any kind of hot race, you will be dumping water on yourself on the run afterwards.
You wil REALLY enjoy the long shower after the race!
In addition to making eye contact wth the volunteer, I say "WATER!" as I am pointing at the one that I want to get water from. It removes all doubt as to who and what I want.