On this special edition podcast we give a full book overview and review of the new edition of Joe Friel's Your first Triathlon: Race ready in 5 hours a week. In the book Joe takes a complete newbie from the couch through their first sprint or olympic distance triathlon. Meant for the beginner, the book covers every aspect of training in at least some detail and includes:

• Tips on integrating triathlon into your life
• Nutrition
• Swim, Bike, Run training and equipment
• Training plans, tips and individual workouts
• A guide to getting through your first event with checklists.

 The book is a true novices book and makes a great gift for that friend or family member that just needs a little help!

Don’t forget to come by our free Stan’s No Tubes clinic June 16^th from 10:30 am – 1pm at Pibby’s bike shop in Richmond. You can RSVP here. 

On Tipcast 15 we pick up from our discussion on recovery by evaluating when maximal recovery each day hinders maximal training adaptation. By examining training as a stressor with a long-term positive outcome, we can make an informed decision about when to pull out all your tricks. Reviewing the research, suggests that mitigating the all the “Bad” of training, like anti-oxidant production, blocks much of the post exercise adaptive process.

We hope you’ll think twice before using:

·      Buffers to reduce lactate during training

·      High doses of antioxidants like Vitamins C & E

·      NSAIDS, like Advil

Finally we wrap up with tips on when and how to use recovery techniques, particularly those that enhance the response vs. just reduce it. The human body is one of the most sophisticated and adaptive systems on the planet geared for survival. If the adaptive process was all bad we wouldn’t have made it out of Africa!

Don’t forget to come by our free Stan’s No Tubes clinic June 16^th from 10:30 am – 1pm at Pibby’s bike shop in Richmond. You can RSVP here. 

On this Tipcast supported by Gu Brew and their new Roctane drink, we discuss timing recovery and what to do on a recovery day. While precisely timing recovery is nearly impossible, recovery too late can spell disaster, so we cover tips on getting that timing right.

We wrap up with the announcement of our Stan's No Tubes clinic June 16th (10:30 and 11:30 am) at Pibby's Bike Shop in Richmond, VA from 10:30 until about 1 pm. We'll be demonstrating use of Stan's Tire Sealant, tubeless tire installation and some wanton tire destruction! We'll also have some other sponsors products on hand to try. Email us for more details or register (for free) at Bike Reg.

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