On this Tipcast we give you tips on how to cut through your last race performance and figure out what worker and what didn't. Bad races happen, but we need to learn to:

• Decompress and Recover to gain perspective
• Assess what worked and what didn't
• Refocus on your next goal

Even great races need evaluation. Don't just criticize, analyze your performance!

This Tipcast is presented by Rudy Project Technically cool eyewear and Tradewind Sports

On the TipCast 12, presented by Tradewind Sports and Stan's No Tubes we discuss race prep and tapering for the next big race. Don't leave your taper to chance, plan and practice it to find what works best for you. We discuss four things you can do to get that taper right, including:

1. Cut your volume

2. Keep the intensity

3. Fuel up

4. Practice

Great races don't just happen, they take preparation!

Checkout the latest Tipcast later this week where I discuss tips for a better taper to peak performenace! Remember, great performance don't just happen in a vacuum.

We head to the mailbag and answer a recent question on HIT.

On the 2012 return to the Tipcast we discuss the reasons why you gain weight rapidly when you up your training, like during a training camp. Be sure to checkout the latest on training at ESPAnswers.com. We're also looking for new Tipcast topics, so keep send those questions over to esppodcast@gmail.com.

Special Thanks to:

Stan's No Tubes

Rudy Project 

So I am often asked how to manage all the training demands and options for training. So many years I struggled with pen and paper always knowing I needed a bigger canvas. So when I set up my office I found this 4X6 whiteboard for $35 on craigslist. Here I periodized the season (middle right side) and then in preparing for the opening XTerra I put that plan up and then worked my way back 7 weeks. I like to get the big ideas out first then spot all the problems and easily erase and rewrite. Doing things on smalls sheets, or worse yet, Training Peaks terribly slow platform is to difficult. Once you've hammered it out, you can put it in production form and use it!

On this month's podcast we talk about how to get faster from the swim to T1 with Coach Jay Peluso of Peluso Open Water. The triathlon adage that you can't win the race in the swim but you can definitely lose it makes swimming a critical, but often mis-trained leg of triathlon. Coach Jay breaks down what to do with your first tri coming up, or how to be at your best as the biggest races of the season approach. Learn about the essential tools for swim training and how to finish off your swim for a great T1! Jay takes a very matter of fact approach that is effective and immensely popular here in Richmond, and you won't want to miss out on the interview.

Also on the podcast, I discuss where your training needs to be going into March and we get a first glimpse at my new training wheels, the top notch ZTR Crest from Stan's No Tubes. I'll reserve my full review for now, but suffice it to say, the Crest are no second rate wheel set. Good enough to race right out of the box and weighing just over 1400 g, you can't beat the performance and value of this wheel! I cannot thank Stan's enough for their support this season and I cannot wait to bury the competition on the MTB.

Finally, be sure to support all our sponsors, including Gu Brew and Gu's newest drink, Roctane, which will ignite your performance.

Running time: 52 minutes

On the podcast this month, we talk with the founder of the Urban Kansas City Community of Cycling, Kenneth Walker. Ken is longtime cyclist, who is working to build a better, fitter community through cycling. He works to get urban minorities cycling and racing. Ken races himself, and recently saw his saw become Missouri State Road Champion.

Also on the podcast, I revisit my training and discuss where you should be in your own training! We have a comparison review of two INOV-8 shoes, as well, the INOV-8 F-Lite 195 to the X-Talon 212. While a bit like comparing a baking apple to a snacking apple, both are used for trail running, though neither seems ideally suited to the typical trail. The F-LIte is very much an light weight (195 g) all-purpose urban assault shoe. It is super comfortable and light, but never seems to find its niche on either the road or trail. On the road they feel "flat" and unlively, on the trail they deliver a tactile awareness, but fall short on responsiveness. However, this last point maybe more personal preference. I think they will offer a suitable alternative to my X-Talons for less aggressive X-Terra courses, and would recommend them for runners looking for a minimalist cross-trainer or a show that will allow for use on the road and trails; a side note, INOV-8 road specific shoes are NOT suited to many of trails due to lack of traction. The F-Lites offer good traction and hold well on wet rocks, but can hold a candle to the X-Talon in either of these areas. As far as trail shoes go, the X-Talon is simply the best shoe I've found. They fit like a glove, almost never cause blisters (which many shoes do on me), stick to almost any surface and give a tactile feel to the trail like no other shoe I've worn. The raised cleats offer an odd, somewhat slow feeling on paved sections, but also protect the feet from stones buy raising the foot off ther ground. 

My overall rating on the F-Lite is a B, based on what I expected compared to the X-Talon and Road-X shoes I've worn. They are a worthy buy and would work well in a variety of conditions. As for the X-Talons, I rate them as an A. They are durable (look at both shoes here) and offer superb performance on the trails, and are good enough to use in races with short paved sections. Bottomline, given the choice of free shoes or paying for these, I'll pay. 

The run time for this episode is 1:16:30

On our final podcast of 2011 we review the latest VeloPress publication The Feed Zone Cook Book, by Biju Thomas and Allen Lim. Chef Biju and Dr. Lim vetted countless meals with the world's best endurance athletes in the most demanding test kitchens. Here, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance. The Feed Zone Cookbook includes:

• 150 delicious recipes illustrated with full-color photographs
• Allen Lim’s take on the science and practice of food
• Portable whole foods, including Lim's famous rice cakes and more
• Dozens of quick-prep meals for before and after workouts
• Shortcuts, substitutions, and techniques to save time in the kitchen
• Gluten-free and vegetarian alternatives to favorite dishes

I give the book and overall rating of A for delivering affordable, easy to make meals that inspire even the novice to ramp up their nutrition! 

Also on the podcast today, I update my own training and discuss what you need to be doing as we head into the new year! In addition, I review the INOV-8 Recolite 190. An all-purpose hiker, this light weight sandal gets high marks on comfort and looks, and serves a suitable shoe for light running and cross training. At just 190 g, you'l be hard pressed to find a comparable sandal for everyday use and recreation. With all that INOV-8 packs into their shoes, the Recolites fill a variety of roles and are competitively priced around the internet. Compared to my Keen sandals, these are more sure footed and lighter. Definitely, a worthy buy. I rate them as and A- only for the slightly larger than expected fit; though seems to have little impact on my comfort or performance. 

Finally, we want to remind everyone that the final Rudy Project Giveaway is up on Jan 1. Keep those questions and comments coming to our email. And don't forget to leave us a review on I-Tunes.

Running time is approximately 51 min.

On this months Podcast we update my training progress and discuss what you should be doing with YOUR training. Special thanks go out to ongoing sponsors Rudy Project, Honey Stinger and Gu Brew, as well as new sponsor Maxxis Tires. Other thanks go out to my medical team Dr. Marchal & Jim Miller) and Darcy Norman at Athletes Performance.

Other topics covered this month include:

• Building relationships is the key to good sponsorship  
• We're looking for guest co-Hosts! 
• Product review on Spider Tech pre-cut shoulder samples

I found that the versitility and durability of the product were exceptional. With strips for nearly every area of the body, its tough to find that variety. Plus the tape comes in a variety of colors. However, the pre-cut strips may not be adequate for all individuals and can be difficult for unskilled hands to apply. Fortunately, they make individual rolls too. So check out the full review! 

• Training update and how to work through writers block on your plan. Plus tips for those coming back from injury.
• Book review 7-11, How an unsung band of American cyclists took on the world-and won

Other notes from the show include our new website coming Jan 1, thanks to Jonathan Hall at flyboxmedia.com and LIMITED COACHING AND TRAINING PROGRAMS.

Finally, keep those EMAILS coming and be entered to win some awesome Rudy Project eyewear! 

Music for this podcast was provided by Treadmill Trackstar and included:

I belong to you

Careen the cat

Shouldn't I take

Hands off