Felt Bicycles

“That’s Two in a Row” – MSC Rose City Duathlon Report

It’s been a tough 3 weeks of training since my last race in Woodstock, but I came in to my favourite venue at my favourite race series on an emotional high. The final result (click here to view) is best described by Lou Brown in Major League 2.

Welland Pre-Race

Chatting with Larry Bradley pre-race (Photo Credit Emma Parker, 2014)

However, my second win of the 2014 season started off with a little bit of a scare. After a good warm-up and little recon of the course (ie. getting to know which potholes to avoid if I wanted to keep my front wheel intact), I was heading out to the start line when I caught a glimpse of the great Dave Frake racking his bike. As he had just come off setting a course record at the Real Deal Gears Thursday Night Time Trial, I was a tad relieved to hear that he would be competing in the duathlon relay (where he put up a stunning 41:24 split on the 30km bike). The target on my back was quickly apparent when series director John Salt called out in front of the entire field asking Larry whether he was going to run me down or not!

Welland Start

Pushed to the front off the start (Photo Credit Emma Parker, 2014)

RUN #1 (4.98km by my count) – 16:34 (3:19/km, 1st overall and duathlon 5k PB)
Run gear – Nimblewear custom Ignition Fitness trisuit, Saucony Type A5 Racing Flats, Zoot compression socks

Before the horn, I could definitely tell my strength on the run was well-known, as I was basically pushed right to the front. I had PLANNED to let someone else take the lead across the bridge before taking over as we hit the fitness path, though this seemed to signal otherwise. Luckily a new face, Mike Park from Clinton, swooped in and surged to the front. I was more than happy to work in tandem with him on the first run, and it was actually quite nice to get to know this dude. Some strong running today from him (stealing my R2 bonus in the process!)…some more miles on the bike may make him another 20-something to watch in Ontario duathlon! We cruised through, clipping off about 3:18’s before I drifted away from him with about 600m to go in the first run. I rolled in to transition with a very strong 16:34 5k (that felt a little too easy to be true) and a healthy lead over my major competitors in the race.

Welland First Run

On my way to the bikes after a 16:34 opening 5k (Photo Credit Emma Parker, 2014)

Welland Bike Exit

Heading out onto the bike on my Felt B16 (Photo Credit My Sports Shooter, 2014)

BIKE (29.77km) – 46:58 (3rd overall, duathlon 30k bike PB, NP 235W/AP 230W)
Bike set-up – 2014 Felt B16 (courtesy of Wheels of Bloor) w/ Bontrager Aeolus 5 carbon clincher front/Williams S30 w/ Powertap hub and Dyma wheel cover rear, Michelin Pro Race 3 tires (23c front/25c rear), Lazer Tardiz aero helmet, X-Lab Torpedo BTA bottle, S-Works Trivent triathlon shoes

My transitions in this one could have been cleaned up a bit, though the duathletes had a tough rack spot in transition. Each transition involved a U-turn close to the run in/out that resulted in a longer run to and from our bikes, but as they say, it’s the same for everybody! Mother Nature definitely had her say on the bike. The winds were gusting over the canal today, which led to some nasty crosswinds on the short jaunt along the canal before the first right turn…straight into the headwind. Headwinds are made for the super-cyclists of the world, not for the 125lb rabbits who are just looking to minimize the damage on the bike. I attempted to settle into a groove, and found a semblance of one on the way out. The time trial start of the triathlon really helped to reduce the congestion on the course as I rode terrified of the monsters chasing me from behind. Surprisingly, I managed to make it to the turnaround with my lead intact, but the bad news was coming…Dave Frake, Larry Bradley, and Grahame Rivers, all in quick succession, less than a minute back. The tailwind helped keep them at bay for another 4-5km, but Grahame made the pass just before 20k, followed by Frake closer to 5k. Though Larry was charging hard, I managed to hold him off as we entered transition with a new 30 duathlon PB.

Data nerds, click here for my Strava file. Definitely much better pacing on this one than in Woodstock, undoubtedly helped along by the flat course profile!

RUN #2 (5.35km) – 19:31 (3:38/km, 2nd overall)

Emma fed me the time gap heading out of transition, so I was out on the run knowing I had a 75 second gap to make up on Grahame after his wicked duathlon-best 42:04 bike split. My legs were feeling the strong push into the headwind on the way out, but I was confident. Training has been going fantastically, and even though all my charts said I should be tired I know I am strong right now…especially on the run. After cruising over the bridge and navigating the tight turns around the cones, I went hunting. I made the catch just after the first turnaround (tons of credit needs to go out to Grahame here…to ride like that after a tough first run is stunning to see, and to know that he went from 5 minutes back over a shorter distance three weeks ago to 2 minutes back today is impressive…and a bit terrifying). From there, I just followed the lead bike back to the finish line where I crossed in a time of 1:24:24, shy of Tommy’s course record but with some gas left in the tank.

FINAL RESULT – 1ST OVERALL (1:24:24)

Welland Finish

Thanks to Ignition Fitness, Multisport Canada, Felt Bicycles, Clif Nutrition, Wheels of Bloor and the rest of my sponsors and support team for making this win happen (Photo Credit Emma Parker, 2014)

Welland Finish 2

Celebrating a second straight Welland Duathlon win (Photo Credit My Sports Shooter, 2014)

Duathlon Central Boys

Duathlon Central partners in crime go 1-2 in Welland! (Photo Credit Emma Parker, 2014)

Saturday was exceptionally special because I got to share it with some of my biggest supporters. Not only was Emma there, my rock and number one fan, always cheering her heart out and taking fantastic pictures (not easy to do both apparently!), but my parents were able to fly in from Edmonton to see me race for the first time since Worlds in Ottawa last year. You three are always there for me when it gets tough, and this sport can be incredibly tough, so thank you. And I hope you enjoyed that win Pops…Happy Father’s Day!

Big thanks to send out to Coach Tommy at Ignition Fitness, I’m proud to wear the yellow flame for you at all of my races. John and the gang at Multisport Canada, you did it again. Another impressive event…I’m proud to fly the MSC flag as part of the Recharge With Milk Ambassador team.  Felt Bicycles and Wheels of Bloor, I’m loving my new Felt B16 more and more with every race and training ride, and I live and die by my Clif Bars and Shots for nutrition during training and racing. Next up for me is MY BIG RETURN TO THE TRACK, as I take on some trackies in an assault on my 5,000m PB at McMaster on June 23…what better place than where the Canadian high school record was set? After that, it’s back to the batcave for my final prep for the Canadian Duathlon Championships at the Toronto Triathlon Festival on July 13 and my destination race of the year, the USA Duathlon Championships in St. Paul, Minnesota on July 19. Exciting times lay ahead!

So until next time…keep Du’ing it!

Welland Podium

MSC Welland Duathlon Overall Podium (Photo Credit Emma Parker, 2014)

Welland Final Results

MSC Rose City Duathlon Final Results

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Equipment Review – 2014 Felt B16 (My New Ride for 2014)

Getting a new bike seems to be one of the days in every multisport athlete’s season that they look forward to the most. I had planned for my next blog post to be either a current issue affecting duathletes, or a race report from my adventures at Harry’s Spring Run-Off…but then my new bike arrived, and I just have this feeling that my readers want to hear all about that first! Please excuse any technical jargon, and feel free to comment on the post with any questions.

My bike splits in 2014 will be brought to you by a 52cm 2014 Felt B16. When Coach Tommy worked out the Ignition Fitness/Felt Bicycles/Wheels of Bloor sponsorship deal in late 2013, it set in a motion the (long) series of events that led to me getting my new steed. The whole process took about 4 months (well worth it, it turns out) that started with listing/selling my loyal Argon 18 E-80 (thanks for two seasons of memories, have fun in Montreal!), and continued through ordering the new one (a sleek 2014 Felt B16), awaiting its arrival from the factory (with a few minor hiccups at customs), making the journey to Wheels of Bloor for pickup and fitting (via 5 methods of public transportation), and finally taking it home to add my own personal touches.

Freshly built and fitted

Freshly built and fitted at Wheels of Bloor

The B16 is Felt’s entry level carbon fibre time trial bike, but comes packed with goodies. You can view the full component spec pictured above here…nothing spectacular, but it will definitely be more than handy once I add my own finishing touches! The guys at Wheels of Bloor were great, as they had my bike built and ready for me to be fitted when I finally arrived at the shop Friday afternoon. The gentleman who fitted me also adjusted everything to match the measurements generated by my latest RETUL fit. 20 minutes of adjusting and 5 minutes on the trainer later, it felt like a rocket ready to be launched. Some of the adjustments included dropping the cockpit as low as it can go by removing spacers and installing a -25 degree stem, moving the aerobars as close together as the stem allows, and tweaking the saddle height for my short inseam. After navigating the journey home, I bolted on my bottle cages, attached my DIY Garmin mount, and strapped on my Powertap in preparation of my first training ride.

Adding my own touches

Ready for the maiden voyage

Most of my own personal touches occurred in the cockpit area. Everyone has their own configuration that works for them…mine is pictured below. For races, I generally only run one bottle mounted horizontally between the extensions. The first incarnation on my previous bike was simply a cage zip-tied to the extensions. Since then, I’ve added an aluminum X-Lab Torpedo mount to the cage, which I find helps ease my mind about whether or not my bottle is staying completely horizontal while riding. Though definitely not necessary, the peace of mind helps. My Garmin 910XT mount is also a custom job: an empty Nuun electrolyte tablet canister cut to size, holes drilled on either side and zip-tied between the shifters. A strip of adhesive Velcro (the soft/”loop” side) keeps the standard Garmin quick release kit mount from sliding around at high speeds. It’s that easy! It’s simple and definitely not the most creative configuration I’ve seen, but it works well for me.

Above view of my cockpit layout

View from above of my cockpit layout

Saturday morning meant my first test ride on the Felt. Maybe it’s just me, but I love to break in new equipment with a long workout…long runs for shoes, and long rides for bikes! So off I went for a 3 hour jaunt around Flamborough County, with a mixture of steady state riding, climbing, flat to rolling time trial intervals, and a few all-out townline sprints…basically a test of all aspects of the ride quality of a new bike. Being the first time I had ridden carbon fibre, I was amazed at the ride quality. Besides feeling very light, it seemed to absorb many of the bumps and gouges of county roads that my old aluminum frame did not. I was also very impressed with its climbing ability (for a TT bike), its quick acceleration to cruising speed, and the ease with which it cut through air once I got it going. The 105 drivetrain shifted crisp and clean, and the Microshift bar-end shifters and stock Felt TTR saddle were a pleasant surprise. Overall, my first impression was that the Felt B16 delivered a truckload of quality in a modestly priced package, great for any multisport athlete who has outgrown the modified road bike and wants a full-blown carbon fibre/aerodynamic experience.

Excited for my first ride

Excited for the first ride

However, there were a few areas of improvement that first ride pointed out. First, some of the cockpit adjustments I originally settled on proved to be too aggressive for me, especially this early in the season. So, upon returning from the ride I adjusted the extensions outward by a millimeter or two, slid the extensions back a bit and moved the armrests slightly forward and farther apart. This allowed me to slide my BTA bottle mount all the way back to the headset, giving me a little bit more room to slide a bottle out without mashing it against the buttons on my Garmin. The end result was a much more comfortable ride, at least for a few minutes of spinning on the trainer. I came away very impressed with the adjustability of the cockpit.

Second, though I thought the shifting and acceleration were excellent, I did find the stock FSA Vero crank a little heavy and slow to respond during hard accelerations (though it would do in a pinch). It came spec’ed with 52/36 gearing, as opposed to the 50 tooth big ring I switched to late last year after reading a great blog post by my friend Cody Beals (who happens to be fresh off a 5th place finish in his pro debut at IM Texas 70.3, great work Cody!). I am a high cadence spinner and I don’t generally put out enough power to push anything larger than a 50 tooth big ring without really struggling, so I had always planned on changing this out. However, I decided to try the larger gearing on the first ride, just to see how I liked it. Turns out I don’t, so off came the Vero in favour of an FSA Gossamer crank I had lying around the office (with custom 50/36 gearing). Due to my very amateur wrenching skills, the ease of an external bottom bracket was another reason to switch. Other swaps I made with existing parts I had lying around were to change the stock SunRace cassette/chain for a 105 chain and an Ultegra 11-25 cassette (11-28 for hilly races), and putting on my Williams S30 Powertap wheels for training rides. For races, I will swap in a Bontrager 50mm carbon race wheel, a disc cover for the rear, and some narrower race tires. As well, I THINK I can still get lower, so I’m on the lookout for a low-rise headset dust cap to make that a reality.

Try not to drool

Try not to drool

All in all, I am VERY excited to start my adventures of training and racing with this bike. HUGE shout-out to Coach Tommy at Ignition Fitness, and my sponsors Felt Bicycles and Wheels of Bloor for setting this all up. I’m slightly embarrassed about the number of hours I spent on all three of these sites the past few months browsing and drooling over this bike, and I am beyond excited to finally have it in my possession. Be on the lookout for some wicked fast bike splits out of me this season on this beauty! Next up for me is a little hiatus from the roads to prep for Paris to Ancaster on April 27 before heading back to the pain cave to get ready for the Ontario Sprint Duathlon Championships in Harrow on May 10. Be on the lookout for a Harry’s/P2A race report in the coming weeks, as well as a feature I am working on about an important issue currently facing duathletes in Ontario.

Until next time, keep du’ing it!