Friday, June 29, 2012

Raw Cocoa Powder vs Dark Chocolate - A Comparison of Nutritional Value


A few years ago I gave up milk chocolate for dark chocolate. A few of months ago I gave up dark chocolate for raw cocoa. The health nuts are probably aware of the benefits that are touted regarding dark chocolate, but why bother with dark chocolate when you can get all the benefits in cocoa. After all, all dark chocolate is - or for that matter any chocolate - is a mixture of sugar, cocoa butter, and cocoa solids. Along the processing train much of the nutritional value of the cocoa is masked and instead replaced with fats and sugar.

The benefit of dark chocolate is that it is touted as being chalk full of anti-oxidants. That's great, but it is nothing when compared to raw cocoa. For those that are unaware, the USDA tested a list of common foods and assigned each an ORAC value. ORAC stands for Oxygen Radical Absorbance Capacity and essentially tries to quantify exactly how potent various foods are when it comes to binding those nasty free radicals. The following are the respective ORAC values:


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Milk Chocolate: 1,263
Dark Chocolate: 5,903
Cocoa: 80,933

Now I found it ironic that I was shopping at Wal-Mart the other day and they have an actual tag in their aisle for "cocoa", but nothing in that section is anything but glorified high-fructose corn syrup. You can find real cocoa in the baking section and you can get an 8oz container at Wal-Mart for between $2.25 - $2.50. You can also get Cocoa from Amazon. My favorite is the Hershey's Cocoa Special Dark - but Hershey's Natural Cocoa or Nestle Toll House Cocoa are great as well.

Cocoa can be added to all kinds of recipes and daily foods, but I consume all my cocoa simply by adding 2 tablespoons per bowl of oatmeal, and 2 tablespoons to whey protein shakes. I will also make chocolate banana smoothies by blending some bananas, water, ice, and a ton of cocoa (1 tablespoon per 300 grams of Banana or about 2-3 bananas based on size). 

Lastly I make Greek Yogurt pudding with chia seeds (ORAC 7,000), cinnamon (ORAC 131,420), and cocoa.


We are still in the infancy of science, but if I really wanted to increase my ORAC intake I would stick to plain cocoa. Over time cocoa has satisfied my craving for chocolate without all the unnecessary calories from sugar and fats, but with all the healthy properties of chocolate.
Nothing in the "Cocoa" section is Cocoa

Links: Hershey's Cocoa on Amazon


Sunday, June 24, 2012

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Jun 18 - Jun 24

Injury Healing - Onset => 14 hours later
This week I got my butt kicked on all accounts.  On Monday, Tuesday, and Wednesday I kicked my own butt with two solid days of 4x8 on the bike and then a solid 10K sub-threshold run.  I also got in two great masters swims where my coaches kicked my butt. On Thursday I would get in a bike crash, but quickly followed it up with mile repeats before the pain and swelling set in.  Laying idle in pain is something I just can't do in the summer months.  As a result I decided to throw in a last minute race at the Copper Creek Triathlon in Des Moines, Iowa.

Copper Creek didn't exactly go as planned.   I had no interest in getting in dog fight in this race and unfortunately the race was filled with midwest pros who had also picked this cherry picking gem of a race.  I should have known something was up when the race organization politely ignored my request for the start list even.  I'm not going to write this race up so here is a quick summary.

Swim: The race was magically 77.8 degrees so it was wetsuit legal.  Out of the swim start I swam in Devon Palmer's bow wave, and then I transitioned to his feet before I started overheating. For the 2nd time in two races I was forced to abandon the pace, not to do fitness, but because I was worried about cooking myself in this sprint swim.  Unfortunately, I lead the 2nd pack into transition - this is never where I want to be.  

Bike: I knew I would have to work hard on the bike but the legs were dead.  I'm not sure if it was the combination of the mile repeats on Thursday, the bike crash, or the hot water, but there was no power. I struggled to hold watts that I could hold three years ago in a sprint - I have come a long ways in three years.   After making up *some* ground on the bike I looked back to see a charging Patrick Davis.  I opted to let him dictate the pace, hoping he would move us up on the field and that he would sink his legs in the process.  Unfortunately we didn't make up enough time to catch up to Daniel Bretscher, Colin Riley, and Palmer and I rolled into transition in 5th place.  

Run: I contemplated pulling the plug at that point, but the possibility for someone to receive a penalty, to take a wrong turn, or to fall apart was too high.  I opted to see what happened and set my sites on following Davis.  I did so for about a mile, sitting 5 seconds back or so.  We caught Devon Palmer who was clearing having an off day as well.  At that point I sensed some weakness in Davis, but his form still looked pretty strong, and I had no interest in getting in a sprint finish that could do more harm than good to my Achilles.  I shut down the legs and conceded that I would have to go home empty handed.  I slowed up for Palmer and chatted with him as we trotted it for 4th and 5th.   It was a bitter pill to swallow knowing that I didn't give it my all, but I knew that was a possibility going into the race and I gambled.  I look forward to the day that I can get back to seeing how deep I can dig in a race run, but for now I stay focused on what my Achilles will allow.

For those who are going to scold me for racing directly after a crash, keep in mind that I wore one layer of Duoderm with a layer of Tegaderm over it.  With that being said, I do not in any way recommend racing in open water following a crash.  Please do no emulate what I do and always consult with your medical team regarding any injuries you may have.

Here are my weekly swimbike, and run totals:

Total: 143 Miles / 14 hours 38 minutes

Swim: 14,763 yards / ~8 miles / 5 hours 03 minutes
Bike: 117 miles / 7 hours 23 minutes
Run:  18 miles /  2 hours 12 minutes
Core:  0 sessions / 0 hours 0 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A

Sunday, June 17, 2012

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Jun 11 - Jun 17

Intersection of Badger and Sugar River Trails #Endless
Another week in Wisconsin has been banked and it feels like summer is already flying by.  My Achilles is progressing slowly thanks to PT with ASTYM, stretching, and lots of foam rolling with my latest torture device - I'll be sure to do a post on it sometime soon.   I was able to do back-to-back run days for the first time in a while and I also finally dropped my run pace below 6 minutes per mile.  I'm no where near back to 100%, but progress is progress. Unfortunately all the additional time working on the Achilles has removed my ability to get in any core work.

This week was also the start of masters swimming and it seems like for the first time ever I could be leading the fastest lane. Some ringer might decide to show up - I hope they do - but for someone who learned to swim at 25 I have to say that I have come a long way over the years.  With that being said, the swim coaches said I still have horrendous form, but I look forward to continuing to work on it with their help.

As for the bike, well I continued to explore Wisconsin by mountain bike.  Now I probably don't need a full-suspension 29er for what I am doing, but the overkill bike gives me a better workout.  On the downside, I don't have a power measuring device so I am back to perceived exertion and heart rate for metrics.  I did get in some road riding as well but the majority of the time was spent on the mountain bike.

My race schedule is a little bit ad-hoc for the moment.  I still plan to continue with the races as scheduled, although likely I'll pair down a couple of the 70.3s at the very least.  Ironman Muncie 70.3 is probably the first causality on that list.

Here are my weekly swimbike, and run totals:

Total: 253 Miles / 23 hours 18 minutes

Swim: 16,513 yards / ~9 miles / 5 hours 39 minutes
Bike: 215 miles / 14 hours 00 minutes
Run:  28 miles /  3 hours 38 minutes
Core:  0 sessions / 0 hours 0 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A

Friday, June 15, 2012

Elkhart Lake Triathlon Results Race Report

Every year I do the Elkhart Lake Triathlon and every year I seem to put together a dismal race that is only validated by USAT giving me my lowest score of the season.  This year, expectations were no different given that I was coming into the race with an Achilles injury.  In addition, Elkhart Lake always attracts a solid field with its prize purse and this year that included top elite amateurs: Scott Bowe, Jake Rhyner, Cameron Knuth, and Adam Brown.  It also included fellow professionals: Blake Becker, Nick Early, Ryan Guiliano, Michael Boehmer, and Greg Thompson.

With my Achilles injury, and a deep field, I ratcheted down my own expectations.  My race day plan was to swim hard, bike all out and hope it was enough for the bike preme, and then race-jog the run.  Fortunately on this day, a solid swim and a monster bike afforded me the luxury of being able to cruise the run in route to my first ever Olympic distance triathlon win.  Here is a recap of the day:

Couldn't get the wetsuit off quicker
Swim (21:11 / 6th Place):  My plan for the swim was to go out hard and see if I could hang on the front pack.  Unfortunately I nearly missed that opportunity before the race had even begin.  After numerous delays, I was told the collegiate wave was going first so I headed out to find some water and Powerbar gels before the race began.  Upon coming back I realized that the elite wave was in the water and awaiting the firing of the gun.   My heart sank - my triathlon nightmare of missing the swim start was real.  I sprinted toward the beach, crossed the timing mat, and starting high-stepping through the water.  The gun went off just as I got on the back of the pack.  I struggled to catch my breath, but I was determined not to lose sight of my goal.  We headed toward the first buoy and I worked hard to get back in good position.  The fight was tough, but I managed to close the gap and got back in contact with the lead group.  However, the price was steep and I was badly overheating in my wetsuit.  The combination of the sprint run, warm water temperatures, and frantic start, had me flushing my 2XU V:2 wetsuit in the first 200 meters.

I continued fighting and I was determined to see how long I could last.  After a few hundred meters I could tell that the person to the left of me was Jake Rhyner.  He was drafting off some feet but then he let them go.  I instantly made the decision to surge and catch back up.  I managed to draft for another 50 meters and then I was simply broken by heat overload and I made the tough decision to let the group go.  I knew it was going to be warm day and the battle might become one of hydration - it was the smart thing to do.

I swam the remaining 900 meters solo as I watched the distance to the lead pack grow.  By the end of the swim they had managed to gain more than a minute on me.

T1:  The run through T1 is always tough at Elkhart Lake.  It has a steep uphill pitch that always leaves me gasping for air.  It didn't help though that I was asking for water and was passed a cup of sports drink. There is nothing like a glass full of sugar stinging right into your eyes. I backed it off and tried to wipe as much liquid off as could but got passed by Jake in the process.  With him now in front I would be the 6th person out of transition and would have to make up the ground on the bike.

Bike (1:06:27 / 1st place):  I hopped on my bike and used the first minute to warm-up the legs.  I wanted to get out of the city and onto the main country road before stepping on the gas.  Problem was that my Garmin was not reading my powermeter and I still wanted to ride the first five minutes under a controlled pace.  After resetting my Garmin I was able to get my power readings back online.  At that point I took a look behind me and then stepped on the gas.  It was then when I started creating some separation with Jake and started reeling in the other competitors.  One by one I played leap frog as I worked my way on by Scott Bowe, Cameron Kanuth, and Nick Early.  Then I was left with passing the legendary Greg Thompson.  I made all the passes quickly and made sure to make them decisively so as not encourage anyone to come with.  I had rocketed to the front and made up over a minutes time in less than 5 miles.  In cycling that is a lot of time to make up in a short period.

I continued to push big watts and made sure to put in surges coming out of all the turns and as I crested the rollers on the course.  I knew that with a bum Achilles that I would have to work hard on the bike and so I rode like a man possessed.  I don't really know what inspired me on that day.  Maybe it was the V02 Max intervals that I had done less than 36 hours earlier or maybe it was out of respect to the bike course director, Andrew Starykowicz, who happens to hold the 70.3 bike split record.  Or maybe it was the mentality that I could bike as hard as I wanted to with no expectations on the run.  Nevertheless I road well - almost too well.  Something had to go wrong and something did.

By mile 13 my competition was completely out of sight out of mind.  Unfortunately so were my fluids.  The hot day and the long delay to the race start meant that my bottle was empty by mile 13.  With over 14 miles to ride to transition I knew I was in trouble.  I was starting to the squeeze, re-squeeze, and shake every last drop out of my bottle.  I was already planning to have some of the famous parties that Hillary Biscay is always talking about during Ironman aid stations, but there was nothing I could do. Frankly it was just poor planning on my part.  I rode back to transition with the help of a little tailwind and gradual decline back to transition.  I hopped off the bike and I hoped that it was enough for the bike preme.

Run (39:24 / 1st place):  I racked my bike and headed out on the run.  I knew it was going to be a real scorcher and I was hoping the conditions along with the hilly run course would nuke the running legs of some of the better runners. The field included some speedy guys who can run 30 min open 10k and 32-33 min 10Ks off the bike.  I was hoping at this point just to be able to finish in the top 5, but I had set a limit of myself to run no faster than 6:30.  The benefit of this was that my fitness was not the limiting factor for my run speed - my Achilles was.

Finishing with the win 
Before I could even get focused on the run I needed to address my fluid and hydration needs. Unfortunately leading a race often means that volunteers are simple not ready for you because often times they don't expect you.  As a result I got no fluids at aid station #1 and I was immediately feeling the effects.  For the first time my calves start to pulsate and I felt like I was on the verge of major cramps.  Nonetheless I ran strong and focused on moving forward.  At the second aid station I was shouting "sports drink, sports drink"  but only got a response I wasn't prepared for.  It's "nasty" a young girl replied.  "Nasty" I thought.  "Nasty" is what I look like right now.  "Nasty" is what my form is going to turn into if I don't get in some calories.  I didn't get any and soldiered on.

I continued on running and could feel the powerful sun radiating down on me.  I hit a downhill section and my legs had forgotten how to turnover quickly and I struggled to hold form.  Then I finally hit aid station #3 where I was able to get some much needed sports drink.  I instantly felt better.  It was also at this point on an out-and-back that I passed by my competition.  I was 1 minute and 20 seconds ahead of Jake and had 2 minutes and 40 seconds on Early.

Now I should point out realistically my head was not in the race.  I had no expectations I could win and I figured Jake would catch me but I thought I could hold off Early.  I must say that it is a little different midset going into a race when you are not even close to 100%.  With that being said, with each step my motivation started to increase. Near mile 3.5 I saw Blake Becker and he informed me of my split.  I'm not sure exactly if it was true or how he got it, but if it was correct it meant that Jake was not gaining that much time on me and I started having thoughts that I could sneak out a win.

I headed toward the big climb that takes place between mile 4 and 5 and tackled it with ease. Coming back down the hill was not easy.  Clearly not running fast in training was taking away my neurological ability to turn over the legs quickly.  I reached the bottom of the hill and made the turn to head back into town.  I took one last look behind me and I couldn't see Jake.  I knew at this point I could fight to the death if I had to, but I decided to cheat a little instead and dropped my pace to 6:00.  I figured with 1.2 miles to go, I would make Jake run a sub-5 to make up the difference but it didn't happen and I cruised in for the win.

Men's Podium with Nick Early and Jake Rhyner
Overall (2:09:40 / 1st place): Frankly I got lucky with a little bit of wind on the bike and a hot run.  Without those two factors I'm not sure the race result would have been the same but sometime it just pays to be lucky and I couldn't be happier with the result.  I never expected to win this race, and even though I knew I didn't race to my potential, it was a nice change of pace to be able to lay it all on the line during the bike and then not have to worry about expectations on the run. Going forward, the big wild card is my Achilles, and although I was able to make it thru this race, it certainly needs to get much better in order for me to be competitive with the rest of my pro races on the schedule.

As always I want to thank you for taking the time to read this and I also wanted to thank Trisports, 2XU, and Powerbar.


Tuesday, June 12, 2012

Save 26% at Trisports withm Special Coupon Code - Special Sponsored Athlete Sale

NOTE The 25% sale is no longer valid, this is an old post however you can still save 20% at anytime in this year no matter what year it is by clicking here

We asked for it and Trisports gave it to us - a special sponsored athlete sale where our coupon codes are worth 25% instead of the regular 10%.  Sale is only valid on June 13-14th with a $25 minimum purchase.  Now is your chance to save some serious cash and help support me as an athlete.

#1 - Nutrition - Taste is very personal, but everyone can agree that saving 25% is great opportunity to stock up on all your favorite triathlon nutrition goodies.  My favorite Powerbar products include: Powerbar Performance Energy Bar - Peanut Butter or Cookies and CreamPowerbar Energy Gels - Kona Punch or Double Latte, and their Powerbar Beta-Alanine supplement.  I have been using the Beta-Alanine since last November and it has made a huge difference in my ability to recover from workouts.  My growth speaks for itself and is one of the few things I changed from the 2011 season to the 2012 season.

#2 - Compresson Socks - Compression Socks are my best friend and with Father's day coming up it even make a gift for an active or sedentary father.   I am wearing some right now as I type this and nothing is better when it comes to recovery then the following: http://www.thomasgerlach.com/2011/11/best-compression-socks-travel-recovery.html.  They are available at Trisports HERE.

2XU Compresson Race Socks
#3 - Race Tires - The difference in watts between race tires for the average user can easily amount to 20 watts.  Don't go with slow rolling rubber.  Last week I wrote a piece on my favorite 700c race clincher tires: Continental Attack / Force Tires.   If you are a 650 race tire user then I suggest the following: Vittoria Open Corsa 650C.  If you are looking for a tubular tire than I suggest the following: Vittoria Evo Corsa Tubular

#4 - Latex Tubes - It is true that they are a little more delicate in term of installation (just take your time) but the speed benefits are amazing for races and they are WAYYY more comfortable tor ride and are likely less susceptible to flats once properly installed.  You can easily save another 5-10 watts with latex tubes over the standard butyl tube.  I suggest buying 4 of these bad boys.  Between this and you tires you just bought 30 watts!!!!  Imagine going the same speed during an Ironman at 140 watts that someone else is taking 170 just because of tires and tubes.  This is what I use: Vittoria Latex Tubes

#5 - Training Tires - Going fast in training should not be your objective.  Going fast just means that you are going to do more damage to yourself when you finally crash and it gives you a false sense of speed in group rides.  I prefer to challenge myself and go with the slowest rolling, heaviest training tires I can find.  The benefits of these is that they are usually also very durable.  Pick up a pair of Continental Gator Skins at: Continental Gator Skins

#6 - Full-Finger Gloves - Nothing sucks more after crashing than spending a few days laid up with torn up fingers.  It pretty much means that you won't be doing any typing on the keyboard, texting on your phone or doing anything that demands finger dexterity.  I always where full finger protection while riding.  My MP3 player has tiny buttons and I have no problem with dexterity and the full fingers give me peace of mind and really help soak up the vibrations as well.  The key with full finger gloves is to go with MTB gloves as they are much more advanced in terms of protection and air flow.  The following is what I recommend and I also recommend sizing up: Giro Xen

#7 - Spare Race Tubular - If you are looking for a solid race tubular spare that is a little lighter and folds up a little smaller than look at the following: Vittoria Crono or Tufo Elite Jet

#8 - Good Quality Bib Shorts - A good pair of bibs can totally change your riding experience.  These 2XU bibs are the most amazing bibs I have ever worn and the Italian pad is like a pillow.  If you are looking for some high quality bibs look no further than the 2XU Compression Bibs.

#9 - Race Day Multi-Tool - Everyone needs a good multi-tool for racing that is light and compact but can take care of most of your needs.  The following multi-tool folds up to nothing and makes the perfect race day tool. Flat Stack Multi-Tool

#10 - Swim Goggles - Goggles are specific to faces so I won't recommend a particular goggle but everyone can use a new pair of goggles for training or racing: Swim Goggles at Trisports

Sunday, June 10, 2012

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Jun 4 - Jun 10

Organizers at the Wisconsin State Capital
This week was a historic week in Wisconsin with the recall elections taking place. For those not "in the know", Wisconsinites voted on whether or not to recall Governor Scott Walker and unfortunately I pretty much live at Ground Zero for those rallying for the recall of Scott Walker.  Now I am not taking sides, but I am confident in saying that I will sleep better and recovery quicker now that I don't have to worry about vuvuzela horns sounding off at all hours of the night.  With that being said this week was also historic for me in that I won my first ever Olympic distance triathlon.  I know it is tough to believe that I could actually overcome the deficit I typically build for myself in an Olympic distance swim, but I am proud to say that I have done just that in my win at the Elkhart Lake Triathlon.   I'll do a full write-up on the race but I'll save that story for another day.

In the mean time training was so-so this week.  The week started out with the continuation of my a stomach bug from the previous weekend but cleared up midweek and I got in a few solid but short swims, and a handful of V02 max intervals on the bike.  My Achilles seemed to progress a little bit and I was able to do one short pickup where I dropped the pace from my "do no evil pace" down to just slower than tempo. It felt ok, and more importantly, it wasn't anymore more stiff the next morning than it had been with the "do no evil pace".

Here are my weekly swimbike, and run totals:

Total: 196 Miles / 17 hours 59 minutes

Swim: 18,810 yards / ~11 miles / 5 hours 24 minutes
Bike: 172 miles / 11 hours 09 minutes
Run:  13 miles /  1 hours 26 minutes
Core:  0 sessions / 0 hours 0 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A

Wednesday, June 6, 2012

Best Ironman Triathlon Clincher Race Tire - Continental Attack / Force

Continental Attack (22mm front) & Force (24mm rear) Combo
Recently I have received many questions regarding triathlon race tires and I wanted to discuss my selection of the Continental Attack / Force combo for my own Sprint, Olympic, Half-Ironman, and Ironman triathlon racing needs.

For those that are not aware, the Attack / Force combo is sold as a two tire kit with one 22mm front tire and one 24mm rear tire. They are clinchers and feature Continental's proprietary Black Chili compound and their Vectran puncture protection strip. The reasons for this tire choice comes down to the following:

Rolling Resistance - The better a tire rolls the less energy it takes to get to the finish. The difference between your race tires and a competitors could easily be 20 watts. Imagine that you put out 170 watts but used the slower race tires - you would effectively go the same speed as someone that put out 150 watts but with the faster tires. That is a huge difference. There are various sources for rolling resistance out there but the front runners include the following: Continental Attack / Force, Continental Supersonic, Vittoria Evo Corsa, Veloflex Record.

Aerodynamics - The other quality that can really slow you down or make you fast is aerodynamics. It has been shown that the wider you go in tires (given the same construction of tire) the less rolling resistance is. However at some point the wider tire and low rolling resistance doesn't offset the higher aerodynamic drag that is created. There are far fewer sources on aerodynamic data but data from Zipp, HED, and Trek suggest that the Veloflex tires and Vittoria tires are not that aerodynamic.

Continental tires have always been shown to be good performers aerodynamically. Specific data from Zipp has shown that both the Continental Attack and GP4000s are great performers with Zipp rims. HED and Bontrager have shown similar results for their rims. Of the four tires listed above I have to cross out the Veloflex and Vittoria tire.

Durability / Puncture Protection - Durability is an interesting topic as I often believe that things that go through one tire go through another. Most people are way too conservative when it comes to durability and worry way too much about flats. The Supersonic rolls extremely well and is aerodynamic, but it doesn't have a puncture protection strip and doesn't have a lot of tread. In practice I find it durable and have used in races of all length without incident, but I think for most people that going with the Attack / Force is the better route. Continental is widely-known to have great puncture protection with their Vectran breaker and having this in the Attack / Force gives you the piece of mind that if you get a flat that you would have gotten a flat in any tire.

Other Qualities - The deal breakers for me are rolling resistance, aerodynamics, and durability, but I wanted to mention that Continental tires in general handle great on both dry and wet pavement. In addition, they have a wear indicator built in to tell you when the tire needs to be replaced. They are also very light tires for how durable they are and the 24mm Force weighs ~195 grams and the 22m Attack at ~180 grams.

The Continental Attack / Force tire is my race tire. If you are racing on something else consider converting those tires to training tires and grabbing a new pair over at Trisports. New tires in general are more aerodynamic than worn tires anyway. You can always save 20% at Trisports on these tires by using my coupon code. Each code is unique for you so please contact me thru the above "Contact" tab and I will email you back the 20% off code. Codes can be used at anytime - no waiting for a special sale. They expire 12/31/14. Please remember to fill in your email address so I can reply back to you. If you don't provide an email there is no way for me to contact you. You can also tweet at me or message me on Facebook if you prefer.. Even if you already ride the Continental Attack / Force combo, this is great opportunity to purchase your next set and help support me in the process.


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Below I answer specific additional questions that people have asked in other places. 
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Why do you think the Attack/Force combo is better than the GP4000, GP4000s or the GP Triathlon? Is it because the Attack (front tire) is 22mm and the Force (rear tire) is 24mm whereas the GP4000 only comes in 23mm and 25mm?
In comparison, Jordan Rapp is running the Zipp Tangente (21mm in front and 23mm in back) on his Shiv.

I don't want to speak for Jordan, but he would probably tell you that he runs the 21mm front because it is slightly more aerodynamic than the 23mm upfront on his Zipp 808 Firecrest rim.

Zipp has demonstrated that both the Attack and 23mm GP4000s perform admirably from an aerodynamic standpoint on the Zipp 303 Firecrest rim. The 25mm GP4000s doesn't perform as well.  The Attack performs a little better at lower yaws, and the 23mm GP4000s at higher yaws. With that being said the 303 is wider than the 404 and 808 and I'm confident that the 22mm tire is a better aerodyanamic fit for those rims.

By the way, the GP4000 does come in 20mm, you just have to be sure if you want the Black Chilli compound that you buy a black tire. Black Chilli doesn't come in the colorized tires. The 20mm tire might be even a better fit aerodynamically, but then again so might the 20mm Supersonic. The Supersonic rolls better than the Attack, and the Attack rolls better than the GP4000s. I don't think you can go wrong with either tire upfront but I like the handling of a little wider tire and the durability that comes with the puncture strip.

As for the GP Triathlon. I believe that tire is being phased out but it is essentially the same tire as the GP4000s just with a completely smooth tread.

Sunday, June 3, 2012

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For May 28 - Jun 3

50m Pool at Shorewood Hills all for ME!!
One thing I never like about the weather in Wisconsin is that it's highly unpredictable.  This week we were hit with some chilly weather with one day only seeing a high of 54 degrees.  It was a shock to the system to say the least.  On the plus side the cold weather scared away all the casual swimmers and it left me with a 50m outdoor pool all to myself.

As for workouts, I did get back to running this week - my Achilles didn't get any better but it didn't get any worse.  I asked my PT what he thought on the scale of 1-10, with 10 being the worst, and he put my issue at a 3.  On the plus side the Achilles is making me more aware of my form and almost every step was taken with near perfect form.   Unfortunately midweek I also picked up some bug and it made feel like death on Friday, Saturday, and Sunday.  As a result I scrapped most workouts on those days and had a very light week.

Here are my weekly swimbike, and run totals:

Total: 122 Miles / 17 hours 22 minutes

Swim: 25,481 yards / ~14 miles / 7 hours 02 minutes
Bike: 90 miles / 6 hours 30 minutes
Run:  18 miles /  2 hours 20 minutes
Core:  1 sessions / 1 hours 30 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A