Find Your Hidden Speed By Coach Amari Holmes

So... everyone wants to continue to see progressions, reduce risk of injury, increase speed.... BUT GUESS WHAT... 

With all these goals and workouts, life happens and we forget to take care of our STUFF!!!

I wanted to create an easy go-to check list for you to reference, in regards to your equipment and care.

Again, this is simply a reference- but also it becomes very useful not just in maintenance but if you notice something begins to twinge or nag at you... maybe you have not changed your cleats in a year, ... use this to help you further dial in solutions and be proactive in your fitness and recovery goals.

If you are forgetting to take care of your equipment, you run the risk of injury, overuse, and/or breakdown= NOT HEALTHY, NOR SUSTAINABLE and definitely won’t make you FASTER.

PLAYTRI'S #1 GOAL IS ALWAYS HEALTH! 

Here is a quick guide to paying attention to the small details when it comes to the bike:

BIKE-

Every 10-12 weeks: Tune Up

3weeks out from 1st race of season & later season A race: Race Ready Tune Up

Every Week: Clean/ Lube your Chain

Every Ride: Clean the frame of all sweat and build up

If riding in rain, high humidity, or extreme elements (heat included): Clean the bike & Clean/ Lube your chain, every time

CHAIN REPLACEMENT-

If you can't remember the last time you did it, do it now!

If needed prior to a race- make sure you do it at least 4weeks prior.

This should be considered at least 1x/yr.

BIKE SHOES-

Road Shoes: 1pair at least every 2-2.5yrs

Tri Shoes: 1pair every 1yr-1.5yrs (WHY??? bc they are now modeled to be as light as possible, while as cool as possible= increased break down= decreased power transfer= you go slower and also your pedal stroke has to compensate= compensation= risk or injury= slower and risking injury= no good!)

Cleats: again just like the chain, if you can't remember the last time you did this, do it now- also ideally you are at least 4weeks out from race day.

This should be considered at least 1x/yr.

PEDALS- 

Depending upon make or model, in general consider replacing pedals every 2-3yr. 

SADDLE-

Only your lil' butt cheeks and sits bones know when or what feels right.  

That said, saddles do break down- even the most minimalist saddles will be worn down and can cause multiple compensating injuries, sores, or god forbid, bike mechanical issues.

The general rule- saddle lifespans are roughly 400-600hours (this depends upon riding style, care, weather, terrain, etc).

HELMET-

Have you crashed in it- replace it YESTERDAY!

Did you purchase it in the '90's- LET HER GO!

Overall the newest technology in the most recent designed helmets are saving lives and brains every day... don't skimp on protecting your goods upstairs- if you have not bought a helmet in the last 5yrs, its time, again, it's worth your life.

BIKE SHORTS-

I do not want to see your butt cheeks through your shorts :)

Shorts are also not meant to have holes- no extra ventilation is needed... And lastly, those short pads, ya, they break down= don't protect you= not comfortable= you end up compensating= you catch my drift!

Every 8-12mth, replace with at least 2pair. (if you prefer to train in Tri specific shorts- leave have even fewer months of survival due to the minimalist pad= 2pair every 6mth).

BIKE POWER METERS- 

Depending upon make or model, this will vary- please check with you local mechanic or specialist to determine your power meters lifetime.

The more important aspect of ensuring quality readings and accuracy= make sure you keep your equipment clean and check for any updates in your equipment/firmware. 

ELECTRONIC SHIFTING/ POWER METER BATTERIES-

Although they promise miles and miles before your electronic shifting goes out- who wants to be stuck on the side of the road with only 1gear to work with or on a long ride with no power???

Every 4-8weeks charge or change all batteries on your bike/ power meters.

WATER BOTTLES-

Yearly: pull out last year's and buy new ones (even washing them after every use, crap grows in them, are you really going to put last year's gunk in your body!?!)

HERE'S TO STAYING ON TOP OF OUR EQUIPMENT AND HAVING FUN YEAR ROUND!