EverymanTri.com

Review: Ironman Boulder Triathlon gets an A Grade

Roman Mica — Tue, 29 Dec 2015 12:34:14 -0700

August 2nd, 2015, brought in the second edition of the Ironman Boulder triathlon in Boulder, Colorado. The event hosts nearly 3,000 triathletes over a 2.4 mile swim, 112 mile bike ride followed by a marathon, a 26.2 mile run.

Many local athletes and athletes from around the United States and some from outside the US flocked to Boulder to race in the pinnacle distance event in the playground of the professionals of the sport. The day proved to be a challenge with a wetsuit optional swim, altitude, wind and rising temperatures in the afternoon. That’s all in addition to the sheer magnitude of tackling a 140.6 mile triathlon.

Your Endurance Sports Examiner was one of the lucky to race and complete the 2015 Ironman Boulder triathlon. From our experience comes our take on the management of the event and review of the course. Read on for the 2015 Ironman Boulder triathlon race review.

Registration : A

Most all Ironman events are ran through Active.com for registration. Ironman Boulder was not an immediate sell out and athletes could register within a few months of the start of the event. Registration was pretty straightforward with no site glitches and no difficulties understanding the process.

Branding and Outreach : A

Once signed up for the events, participants received timely emails and the Facebook page was regularly updated with information and triathlon relevant material.

The Ironman brand in triathlon is pretty unmistakable. It’s everywhere and triathletes from all walks of life immediately know what you’re talking about when you mention Ironman. It’s not just a Marvel Comic superhero in the movies.

The emails about the event were timely and appropriately spaced out. Not too much, not too little. The only issue was the commercialism of the emails promoting sponsors, services and other races. Some emails contained no new information, but only promoted related services and events. Understand that Ironman is a business and not a charity service, and you can for the most part overlook that aspect. After All, those sponsors and partners help keep the cost down from being downright astronomical.

Ironman Boulder, and specifically the Race Director, was all over the Facebook page. They posted timely and informative posts, answered questions and utilized tools like Google Earth and Youtube to post pertinent and informative videos. Other Ironman races and RD’s could learn some valuable lessons about how to utilize Facebook to maximize athlete engagement. They even hosted a selfie contest on check in days for athletes to post pictures with volunteers. That’s the first time we have seen that.

Planning and Strategy Leading up to Race Day : A

As mentioned about Facebook, the IM Boulder crew was all over covering the logistics of check in to race day procedures. If athletes didn’t know where to go and what to do from the emails, athlete guide or Facebook posts, they had no excuse other than living under a rock.

We would be hard pressed to find a flaw in the events leading up to race day. Management organized a swim day at the Boulder Reservoir for athletes (although parking and entry twas a mess and the course was only actually open for an hour and 15 minutes instead of the 2 hours advertised). They set up vouchers for dinner Friday night that could be used all weekend at very reputable eating establishments in Boulder. We tried LYFE Kitchen and it was excellent. We did have an issue figuring out where Tri Tats should be placed if athletes purchased them as opposed to having someone draw the race numbers on at body marking on race morning. The information both in the Ironman Village wasn’t exactly helpful and no one would answer the question on the Facebook page, but that’s pretty minor stuff.

Arrival to Event : A

Being a two transition event, athletes were shuttled from T2 to the swim start and T1. Parking was ample around T2 and the buses were plentiful resulting a stress free trip to the start and very little waiting in line for transportation. What could have been a cluster was a very smooth process.

Athletes did have to walk around a mile from drop off to T1, but when there are no cars to deal with and ample time to get settled in for race start, you can’t really complain. It was a good warm up walk.

Special needs drop off was at T2 as well before the bus ride. It was a little confusing finding the right location, but volunteers were very eager when you found the area and dropped your gear. Did we also mention the ample supply of port-a-potties around T2? No one should have had issues peeing there pants with so many places to take care of business.

The Course : A-

The swim was a loop in the Boulder Reservoir. The reservoir is closed to boat traffic and pretty much smooth as glass minus 3,000 swimmers. It did have a nice supply of seaweed to swim in and out of control of the RD, the temperatures exceeded the allowable for wetsuit allowance. Wetsuits were optional, so those that chose to wear them started in the back. The swim initiative Ironman adopted in 2014 carried over for a rolling swim start were athletes staged on the ramp area and walked in passing over the timing mats as they entered the water. It limits the mass of humanity flailing around at the start, but if athletes were not honest about their abilities, you could have a glob of slower swimmers in front of faster swimmers creating issues. Word to those worried about cut offs, no matter where you started you have 2:20 to finish the swim.

The bike course was changed from the 2014 event and most reported a faster experience. There were two nasty climbs at the end that tested athletes after 95 miles of cycling, but after that is was a smooth ride back into town and T2. Athletes had ample coned off space to pass slower riders, however not all slower riders stayed to the right allowing for safe passing. Other athletes also lacked enough patience to wait for a pass to pass two cyclists and dart back in the coned off race path. Some athletes looking for speed felt it necessary to flaunt safety and pass with abandonment. But, that’s not exactly within the Race Directors control. The pavement was also in good shape and very few potholes and cracks were encountered.

The run consisted mostly of two out and back loops on paved trails by a local creek. For the most part, they were on a shaded course, but the scenery could get old after seeing it pass by 4 times. It makes for more safety not running on roads and dealing with vehicular traffic. It also provided support for aid stations every mile or two. The only real issue was a part on the back half were patrons filled the area, walked on paths with inner tubes for creek floating and were reportedly rude to athletes trying to get by. After time, police were spotted patrolling the area assuring athlete safety. Another small, but significant issue was not every aid station had vaseline, which was sorely needed around mile 16 of the run.

Post Race Swag and Vibe : A-

You’ve just finished 140.6 miles and for that effort you get a finisher shirt, hat medal and post race food! Ironman supplied pizza, chips, pickles, pop and water. Problem was after 26.2 miles of chips, pretzels, CLIF bars, bananas and other aid station fare, pizza was the only item that sounded good and where was the chocolate milk? Being a sponsor of the event, Got Chocolate Milk was all over the event posts, but no product was found at the finish line.

There’s also a logistical problem carrying a hat, shirt, medal, whatever you crossed the line with and food. Too much stuff, not enough hands and no place to sit. There was a distinct need for an athlete resting around at the finish where athletes could sit, relax and eat at their leisure. Pearl Street in Boulder had some seating, but with all shops open, regular patrols were taking the space. Athletes pretty much had to eat their food standing around and wonder back to T2 for their gear and check out, load up and head home. There’s a need for more congregating space to sit for athletes after the races.

Overall : A

As you would come to expect from Ironman branded events, you get what you pay for and you will pay a lot just for entry. They take care of pretty much every detail of race day and all the athletes need to do is train, bring their gear and show up. Well, they also need to swim, bike and run 140.6 miles, but Ironman makes it a less impossible proposition.

There were a few minor details lacking here and there, but total sum compared to the event as a whole, it’s a very small percentage of the experience. The volunteers were excellent and that’s a pure reflection on leadership of the event. If the RD is pooping on the volunteers and skimping, it will trickle down to those that directly touch the athletes.

Ironman Boulder compared to other Ironman 140.6 events showcased a comprehensive understanding of guerrilla social media usage. Traditional emails and generic postings across event Facebook pages were overshadowed by the RD and his personal interaction with athletes across Facebook. Never have we felt more connected the event from hundreds of miles away than this Ironman race. They built a strong connection and engagement from their customers and that in turn resulted in a smooth and painless race experience, unless you crashed, passed out or ended up in the ER.

Ryan Falkenrath is devoted family man balancing faith, family, Triathlon Coaching and racing. He is a certified USAT Level 1 Triathlon coach (www.SetThePaceTriathlon.com) and has formally raced endurance events since 2001 from 5k’s to Ironman distance races. You can follow his adventure on Facebook at Tri for a Hand Up, give to his Fundrazr campaign (), read more of his writing at Endurance Sports Examiner follow him on @TriJayhawkRyan or email him at Ryan.Falkenrath@SetThePaceMedia.com.

Review: The Legends Free State Triathlon gets an A grade

Roman Mica — Sun, 12 Jul 2015 15:59:08 -0600

June 7th, 2015, ushered in the inaugural Legends Free State Triathlon at Clinton Lake in Lawrence, KS. The event boasted a sprint distance, olympic distance, half distance and a 100 mile distance triathlon all on the same day at the same location. Historically, this date was reserved for the Ironman Kansas 70.3 race that had been held here for several years, however, that event was discontinued for 2015 and Legends event series stepped in to fill the void.

The past Ironman event has brought in from 2000 to 1200 athletes into Lawrence to spend their time, money and energy at the race. This year, across all event distances, 900 athletes toed the line for the first ever mixed distance triathlon. Also available was an aquabike option across multiple distances for those who aren't into the whole running deal.

This local event reviewer raced the 100 miles course on this hot and windy Sunday, and below is the event review from the everyday triathlete perspective.

Registration : A

Legends ran their event registration through Active.com, and by all accounts, was pretty seamless. Active is the standard go-to registration for large events, so it was no surprise Legends went with the standard. Was what also nice was the offering of substantial savings for early bird registration which was half off the fee the day of the race. Compare $150 for 100 miles of multisport fun to $750 for a branded Ironman event over 140.6 miles. Would savings of $600 make up for the loss of 40.6 miles and no Ironman brand name? Read on to find out.

Branding and Outreach : A

Once signed up for the events, participants received timely emails and the Facebook page was regularly updated with information and triathlon relevant material.

If a triathlete was not on Facebook, it would have been a little difficult to hear about the race, but pretty much any internet search engine would bring up the new Legends event, replacing the Kansas 70.3 event. Search Kansas, triathlon and June and you would have found the Legends Free State Triathlon.

With the new event (and Legends Endurance race series), they spent some time and effort to develop a branding strategy to make a name and an image that would resonate with athletes. Their lion logo and Legends mantra were a cohesive theme utilized throughout the social media, sign up and outreach campaign. It was appealing and relevant to the Wizard of Oz theme and lion that so many play on for Kansas.

Planning and Strategy Leading up to Race Day : A

As mentioned before, event organizers were timely and relevant with their social media postings and emails to prospective racers and signed up participants. It’s a fine line between too many emails with useless information and too little emails leaving too many questions unanswered.

Legends was fairly proactive in responding to Facebook questions and would frequently post Q&A messages for all to see answers. Some issues such as where to place triathlon tattoos and changing tent information got left out, but the overall necessities of the race appeared to be communicated efficiently and timely.

There was also a push to get more people signed up, but it was subtle and not in your face. Those following multiple local multisport Facebook pages or email lists received various discount offers and incentives throughout the time leading up to the race to sign up. It wasn’t overload with Facebook offers, ads and other garbage that clogs up email and wastes time.

Arrival to Event : B+ (would have been an A if not for the mile plus of walking to transition)

Participants were well warned by organizers to arrive with plenty of time to unload after parking and allow for the nearly one mile walk to transition. In the past, the Kansas 70.3 event was a two transition event, however, Legends went with one and racers needed to carry all gear and bikes to the boat dock transition, almost a mile from parking.

It was a chore to carry all that gear, but racers could not say they were not warned. With check-in the day before, athletes had plenty of opportunities to scope out the trek from parking to transition and plan accordingly.

Kansas has had the wettest May on record leading into the event, so parking on pavement was at a premium to avoid getting stuck after the race trying to exit. Those running behind were forced to park even further from transition, but most had a chance to park on paved surfaces to limit getting stuck in the mud.

Parking was directed by volunteers with flashlights and turn by turn instruction. Few could say they didn’t know where to go for parking, and since the park gates were open and entry was free, there were very few holdups getting in and parked.

The Course : A

Without a course, there would be no race. Seems straight forward. The course utilized much of the defunct Kansas 70.3 swim, bike and run course. Transition was in the same T1 area as the past race. If you like hills, this is the event for you. No elevation profiles were posted with the course maps (props to Legends for posting the course maps), but there were enough 70.3 racers to pass along elevation gain for information to new athletes to the course.

The swim course started out from the boat dock and was various rectangular laps according to which race distance you signed up for. The only real issue was the lack of an official starting indicator. The 100 mile athletes didn’t understand that when the director told them to head out, it was the race start and not just to swim to the start buoys and wait for the “go”. There was a little miscommunication, but swimmers caught on quick enough.

The bike course would be through picturesque farm and rural area around Lawrence, Kansas, but since it was windy and hot, the course was more like riding through the twister in the Wizard of Oz. Every hill climb with the 15 to 20 mph wind in your face seemed like a slap in the face since hills were on every mile of that course. The course takes you in every direction with a set of out and backs and loops. There’s no way to avoid the wind in your face if the weather picks up. Add wind and hills to climbing temperatures, and you have a recipe for a long and hard day on the bike. Many racers can attest to the bike course taking all they had, making the run and much bigger challenge than originally thought.

It was a bit commercial how race organizers framed the run as pancake flat with shade. Around 15% of the run was in shade, the rest was on a continuous loop through camp ground 3 in the sun with a fun climb mixed in after transition. Thankfully the course was lined with spectators and athletes done with their race that were more than willing to spray you with water guns and hoses from their camp site. It was a sufferfest on this particular Sunday on the run. For last year’s 70.3 race at the same time last year, it was much less windy and temperatures were drastically lower, making a tough course much more doable. The only real deterrent for the run was the fact for the 100 mile athletes, the run was the same loop for 3 laps. The scenery got a little stale after the first two laps, but it did help the logistics of keeping athletes from overheating with too few aid stations and support.

Make no mistake, the bike is full of hills and if Kansas has its way, you’ll get wind and heat. Train like you mean it. This course if for real.

Legends did a fantastic job with the aid stations. Around every 1.5 to 2 miles, runners got a break with water, ice, sports drinks, snacks and many more options that maybe even during the 70.3 days. That was probably the only reason as many people finished the race as they did. There was only one account I ran into on the last lap for the 100 with the aid station by transition running out of ice. Other than that, every station had ample supplies for the amount of people racing.

Post Race Swag and Vibe : B

What’s an athlete want most after a long and hot triathlon? Would that be a long sleeved dark finisher’s shirt? Probably not, but that was one item they received at the finish line. I'm not sure how that relates to the race in the summer, but it will probably come in handy in the fall.

Athletes also received a unique finisher medal with the Legends lion head logo that was fairly appealing. Depending on the distance raced, the size of the medal got larger. The 100 athletes received a medal almost 8 inches long. One issue was the fact they were cut out of steel and if not handled with care, could cut the wearer. There were a few instances of cuts and torn clothing from the medals.

Aside from those issues, finishers received beer, water, sports drinks, pop and food after crossing the finish line. If not for the swamp that the finishers tent turned in to, it might have been enjoyable. For those on the tail end of the day, they once grassy field under the tent turned into a mud pit complete with flies and gnats. It was not the most comfortable area to rest after the race. There’s little to do about controlling the weather, but organizers could have opted for a flooring to cover the grass or perhaps moved the tent over pavement. Just a thought.

Overall : A

There was some anxiety after the Kansas 70.3 race opted to not return for 2015. Legends picked up the slack, realizing there was a demand for a long distance triathlon in Kansas. Overall 900 athletes came out for all of the distances and supported a fledgling event series. That’s almost 300 less than 2014 Kansas 70.3, but not bad for a non-IM branded event.

Organizers learned from their 70.3 days and put their knowledge to good use for setting up a successful triathlon in addition to handling a tough Kansas weather day. There were a few athletes loaded into the med tents or carts, but no one died on the day when it could have easily have happened without a proactive event staff. There were a few minor glitches leading up to race day and on the event day, but nothing out of the ordinary for an event like this on this large of a scale.

Overall I would label the event a success and should have a solid following for a return for 2016. It remains to be seen if the 100 mile option will survive, but over 100 signed up and over 100 finished, so there should be no real reason why it won’t all come back.

How to Eat Like An Olympian: Top Recipes for Making Your Own Gels

Roman Mica — Mon, 25 May 2015 12:02:39 -0600

What's the best tip to perform like an Olympic Swimmer, Cyclist or Runner? The answer is to eat like an Olympian. In this Episode Joanna and Brandon show you how to eat like an Olympian by sharing their recipe showing you how to make your own nutrition gels.

Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running.

Review: The ASICS 33-M Running Shoe is built to withstand serious punishment

Roman Mica — Tue, 05 May 2015 15:36:55 -0600

There’s so many ways to go when runners and triathletes are looking for shoes. I’ve tested several makes and models for which many manufacturers produce to address every category came up, and some that have never been thought of until the shoe was made. Not all shoes are the same across a genre, and not all athletes can use just any shoe. Many learn painful lessons that just because a shoe is the latest and greatest and has the highest price tag, it doesn’t mean that’s the magic shoe to end all foot pain and running issues.

CitySports.com reached out to me to review their latest “natural” ASICS running shoe, the 33-M. The 33-M is built for the natural running experience to lessen interference from the shoe to the body’s running form, assuming it’s a normal pronation and doesn’t need any work per say. With my test pair, I logged nearly 100 miles over six weeks and you can read on for my take from an everyday age grouper on how the 33-M stacks up in the real world.

APPEARANCE

At initial glance, the one stand out feature is the actual sole thickness at the rear supporting the 4mm platform drop. If you’re looking to squeeze in a few inches on your online dating profile, the 33-M is your shoe. You might feel as if the ground is a little further away with these bad boys, and you wouldn’t be far from the truth..

Aside from the robust soles, the ASICS 33-M’s I tested were the White / Flash Yellow / Navy style. There are other colors out there, however it appeared that City Sports carried this style in particular. The white is sharp and eye catching to say the least. I immediately got comments on how attractive and appealing the 33-M’s were. One drawback on the white is how fast they will attract dirt and smudges. Naturally if you run outside, you might run into some dirt, water or mud. With a white pair of shoes, it’s going to happen.

If you are worried about keeping your shoe investments as pristine as possible, one option would be to limit usage to indoors on treadmills. Lets be honest, shoes are meant to run in and they will get dirty. Accept it. Even after 100 miles of street, track and treadmill running, our white 33-M’s were not any dirtier than other white running shoes.

The overall construction of the shoe is cohesive and doesn’t suffer when you enter the larger sizes. You big foots out there know what we mean when you order that awesome looking pair of shoes online only to get them and have them look distorted when in larger sizes than the nice pictures online. The 33-M’s don’t look odd in the larger sizes..

PERFORMANCE

If a running shoe doesn’t perform the function is was designed and purchased for, then that was a waste of money, right?.

In my 100ish miles of testing, I ventured runs on streets, sidewalks, treadmills, long runs, tempo runs, easy runs, interval runs, brick runs and dog walking. I even ran in the rain with my 33-M’s and lived to tell the tale. I also stuffed the 33-M’s in duffle bags for travel and crammed them into airplane overhead bins. You know a shoe is resilient when it rebounds to it’s original shape after 10+ hours being in luggage..

Thoughts of note

Sole degradation was minimal. Wear and tear on the sole and stitching was not an issue as not one seam had popped or piece of rubber had peeled. Being designed for under or neutral pronators, the 33-M’s are aimed at a specific running segment, which means they aren’t for everyone.

If you overpronate and roll your feet too much, the 33-M’s might hurt you in the long run. I have a tendency for overpronation and after long runs, I would experience hot spots on the balls of the big toe and in the arch area. No blisters came of it, but we could tell it would be an issue if this was our full time shoe. But, this could also offer a “cross training” opportunity for non-under or neutral pronators to use a shoe that works muscle groups left unaddressed by stability or motion control shoes.

In moderation and under controlled usage, varying shoe types could potentially be used to promote strengthening of weaker muscle groups and ligaments similar to trail running and other variations of running. It’s not something to switch to 80% of the time, but may be a good option for one or two shorter runs a week to work on stabilizer muscles. We are guilty of nasty heel striking.

It’s just there after years of running and various PT sessions. I’ve coped with finding the right shoe combination and training regime that allows me to stay injury and pain free. One item of concern was the return of heel pain after using a non-stability shoe like the 33-M. I was pleasantly surprised that no heel pain was present after runs and non-existent the mornings after long runs, which was the worst times for heel pain. Also keep in mind that I did not switch to exclusive use of the 33-M’s, but rotated them in with our other trusted shoes..

The 33-M’s actually felt heavier than my trusted styles, but at 10.9 ounces, they were right on target or actually lighter than other styles I use on a consistent basis. For some reason it was deceiving while wearing the 33-M’s, and I don’t really have an explanation..

CITYSPORTS.COM EXPERIENCE

I would be remiss if I didn’t give some review love to the store that set me up with our test shoes. CitySports.com is an actual brick and mortar store in Boston that has developed into an online entity selling quality apparel. They shipped the ASICS 33-M’s free of charge (normally $6 for standard ground) and from order confirmation to shoes at our door, it was around 3 days to get my kicks. The box comes wrapped in plastic to protect is from the elements and comes with a printed receipt in the need of returning the shoes. They offer a 30 day refund policy for online buying as long as you meet their conditions for a return..

COST

The 33-M’s don’t come free. Depending on the source, the 33-M’s run from $125 to $139.99 before tax and shipping. That’s a nice chunk of change, but when you’re buying the latest and greatest in running tech, you’re paying for what you get..

SUMMARY

Overall the 33-M’s appear to be a solid shoe. They are reliable and have been built to withstand some serious punishment.

They are geared to a specific market. The natural running experience is their target, and that may not work for everyone. It’s not to say the 33-M’s wouldn’t serve a purpose, but it’s a large price tag to add a part time runner to your closet. But, ASICS and CitySports.com have several options to address your needs. We just reviewed one of them..

Will I continue to run with our 33-M’s? Yes. They offer the ability to target weaker running muscles groups, therefore proving useful in the war on triathlon. They may not serve as everyday race flats, but they made the rotation..

Would I continue to buy more 33-M’s after our test pair gets retired? Probably not. It’s not a knock on the shoe, but a testament that needs of runners are very unique to the individuals and not just any shoe will fill that need.

I would definitely recommend checking out CitySports.com for future purchases. They have been very reactive to our questions and concerns and seem to care about online customers. They want you happy with what you buy from them. The order process is smooth and it’s not a fly by night operation that may go offline at any time.

SPECS

The 33-M sports the following tech details:
4mm Platform / Drop
Solyte Midsole with Amplifoam Layer
Comfordry Sockliner
Seamless Upper Construction
Natural Running Experience / Under and Neutral Pronation
Natural 33 - Heel Fit & Toe Box
10.9 oz
Heel Height : 24 mm
Forefoot Height : 20 mm
Durasponge Outsole

* Writer's note - City Sports provided the products for this review.

Review: The ASICS Gel Lyte33 is a good running shoe for shorter workouts

Roman Mica — Tue, 21 Apr 2015 15:07:38 -0600

Every triathlete is out there looking for the perfect combination of comfort, affordability, performance, durability and aesthetics when it comes to running shoes. Some have more money to explore the latest and greatest shoes and some have their tried and true $35 pair of specific brands and models that they live and die by.

There are so many choices between minimalists, lightweight, stability, motion control, neutral and a heck of a lot more. The best bet and starting point is to get your feet measured at your local running store and start trying shoes out. If you have some cash burning a hole in your pocket, hit your local chiropractor or sports exercise specialists for some screening and gait analysis to find out your foot structure and what types of shoes would best fit your feet. That would at least arm you with ammunition to start with the right shoe section.

The key is to not go out training for an Ironman in a shoe simply because it's the latest fad or looks cool. A couple of long runs in the wrong shoes could amount to a lengthy setback of physical therapy, rest and recovery or worst case surgery. Not all shoes and styles work for everyone.

That being laid out, (www.asicsamerica.com) was kind enough to shoot over a pair of Gel Lyte33's that I tried out. After a couple of months on the road, paved trails and treadmills, here's a look from an every day triathlete.

Fashion / Appearance

The Lyte33’s are visually appealing. Some styles actually turn a little ugly in the larger sizes, but these were beauty's in size 12. The layout of the patterns meshed well together and avoided the appearance you might think with a Ford Mustang front end and a Ford Futura rear end; just wrong. Not the Lyte33. They have style. I tested out the red traced with black that are comfy and stylish enough to wear out for casual outings aside from hill repeats or AT intervals. Asics offers a wide variety of colors to assure you have the right shoes for your personality or color requirements.

They do have that twist that comes with the lightweight running shoe line in appearance. It’s a combination of a casual shoe and running shoe that harkens to the crossover car market. It takes a little appreciation and acceptance from that diehard running shoe enthusiast.

Form / Construction

On the outside, the overall construction looks solid. After over 200 miles of running on streets and treadmills, our tested Lyte33’s are still holding up, a testament to being designed to withstand the test of time and miles.

Fit / Function

Like I mentioned, I have tested out these Gel Lyte33’s for over 200 miles over a span of 6 months. They were used in a running shoe rotation from 3 mile easy runs to 16 mile long runs, pavement and treadmill runs. They were given the royal treatment and spared from no expense.

The soles showed minor wear, but held up overall over the pounding. A successful indicator of a well built shoe is the ability of the sole to stay adhered to the actual shoe. Nothing’s worse than that flopping toe deal after the shoe starts falling apart.

The insole stayed intact and another indicator of good construction is the printed images didn’t rub off after a few outings. The insole held its shape for a good duration of the 6 months of abuse. Towards the end, it probably could have used a refresh replacement.

I noticed a little less bounce back from the sole at the end of our trial. As with most running shoes, the recommendations are to replace the shoe near 6 months or a couple hundred miles of running, depending on make and model.

I have a notoriously bad running form, so to go to 100% lightweight shoe for running just isn’t a reality. I mixed in GT 1000’s and 2000’s with some other running shoes in a two shoe rotation to mix it up. More akin to the idea of running trails every now again to strengthen ankles and various other running muscles, using different styles of shoes in a controlled approach could theoretically yield strengthening in weak running areas.

There is a noticeable difference in weight going from a traditional running shoe or shoes meant for stability or to correct other run form issues. The Lyte33’s were, like the name implies, lighter. It was like wearing a neoprene swim bootie on your foot, but with a sole and laces. They are not rigid and very comfortable, even after a 16 mile run.

Cost

Shoe prices are getting out of hand, which is why it’s refreshing to see the Lyte33’s started at $90 and now run for $55. I suspect they might not have taken hold as hoped for, as color and sizes are limited these days.

But don’t let that dissuade you, the Lyte33 shoes are worthwhile as a solid option in your running shoe rotation. Similar to cross training to work often unused muscle groups beyond the basics swim, bike and runs muscles, they Lyte33’s can be used in moderation to work on muscles long forgotten thanks to shoes that almost run for you. They work great for strength training footwear and you don’t even need to change shoes if you run a couple miles after a lift for cool down. For $55, you can’t get much better quality for long lasting shoes.

Final thoughts

The Gel Lyte33’s are geared for lightweight running shoe enthusiasts. They have design characteristics that can carry them over into the mainstream running community, but with caution and controlled regimes.

The price has dropped since their initial release, which makes them a great deal for what is actually a solidly built shoe. If you have foot issues or bad run form (like 90% of us), don’t lose hope as the Lyte33’s were made with you in mind. It may not be an everyday option, but it is definitely a good shoe for shorter workouts and a savior and break for your long haul shoes.

Take a look.

Disclaimer * Writer's note - Asics provided the products for this review at no cost.

Ryan is racing Ironman Chattanooga in 2014 to raise funds for Ride to Give and Mended Little Hearts. You can follow his adventure on Facebook at Tri for a Hand Up, give to his Fundrazr campaign (), read more of his writing at Endurance Sports Examiner follow him on @TriJayhawkRyan or email him at Ryan.Falkenrath@SetThePaceMedia.com.

Israman 2015 Race Review

Roman Mica — Mon, 09 Feb 2015 08:20:51 -0700

Israman takes place in Eilat, Israel, the furthest southern point in Israel. Located on the Red Sea, it is home to some of the best diving in the world. It is also known for its tax free shopping zone and opportunities to splurge on jewelry and clothing. Eilat is accessible via a quick flight from Tel Aviv’s domestic airport, or by car via two main highways. If you’re considering a winter race, particularly if you’re based in Europe, this is the race to consider. The ten hour flight from Newark to Tel Aviv—and 12 hour return flight—can make an active person stir crazy. Don’t forget compression tights or socks to keep legs on both legs of the flight. The race is on a Friday, which works best for observing the Sabbath from Friday at sunset to Saturday at sunset.

Winter temperatures in Eilat range from the mid-50s F at the start of the swim, to the mid-70s for the bike and run. Perfect! Israel is expensive— more so than Western Europe. A lunch-sized plate of shwarma, hummus, salad and drink will easily cost $25. Plan to spend $120 to $180 per day for food and lodging, based on double occupancy.

If you are doing this race don’t miss a tour of Jerusalem, Tel Aviv, Masada and the Dead Sea-- at a minimum. Remember, stretch your mind not just your hamstrings!

Safety

Now let’s address the elephant in the room—is it safe to travel to Israel? I am not the authority on this issue, but I can honestly say that I never felt “unsafe” during my week stay in Israel. Check the travel.state.gov website and heed warnings of the U.S. Department of State to stay away from high risk areas (Gaza Strip) and to be smart traveling in the West Bank. Also, register your stay online so that the U.S. Embassy can contact you in an emergency. There is significant police and armed military presence throughout the country and especially in the touristy areas. Don’t be surprised to see armed security on the course.

Course

The Eilat Mountains make the Israman one of the most challenging full- and half- iron distance courses in the world. The inaugural relay option was offered in 2015 and greatly increased the number of participants. While I would normally say that anyone who puts the time into training for a long distance triathlon and stays healthy can and will finish an iron-distance race. This may not be the case at Israman. In both distances, athletes must prepare for steep climbs on the bike and an arduous descent for the first 12 miles of the run. The difficulty of the course is a true differentiator from the many other 226K/113K courses. You may be two hours or more off of your personal best; but, it really means something to be an Israman finisher!

The race has an early morning pro start at 6:15, followed by the full and half waves. Most athletes wore their wetsuits from the hotel as it was cold at the start. The race doesn’t provide a pre-race gear bag so just show up in your wetsuit, cap and goggles. The swim is in the Bay of Aqaba and is a triangular course. Full distance athletes swim the course twice. The water was quite calm this year, and the swim course well-marked. Be prepared to run a quarter mile (400 meters) to T1.

The 226K bike course has over 10,000 ft of climbing, and the 113K course has 6,000 ft. Need I say more? And, athletes in the 2015 race did not have to contend with strong winds as in previous years.

The run course descends the same road that is climbed on the bike, and is mostly blacktop. Once in town the course weaves along the beach promenade made of stone and concrete—tough on the legs but great for spectator support. Wear cushioned trainers instead of racing flats to lessen the punishment, and ensure that you have plenty of downhill training runs under your belt.

Race Organization and Support

Israman knows how to seamlessly pull off a race. The mountains and geographic limitations of neighboring Jordan and Egypt require creative planning by race organizers. For example, T2 is in the mountains, 13 miles from T1. The bikes and transition bags are transported back to T1 by the Israman volunteers. Nutrition was plentiful on the bike at about every 20K, and on the run every 2-3K. Bring fuel for the 16K ascent on the bike in the event that you bonk. Medical support was available on the course and in the finish area. The finish area offered athletes the typical end of race fare, in addition to delicious hot noodle soup.

One criticism is that race registration and the race expo are located in two different venues located about a quarter mile from the other. The race organizers are losing merchandising revenue by not combining the two, and it makes it more difficult for families with younger children to accompany their athlete to the venues. The expo is small; don’t count on finding necessities like socks, fuel, fuel belts and other products you find at major races in the U.S. Unfortunately, there was no Israman-branded swag available at the expo.

For the “Iron Sherpa”

My son and I have sherpaed (is that a word?) many athletes through the years. This is a great race for the Sherpa, other than on the bike course. Organizers bus spectators up to T2-- a cold and windy spot to hang out and wait. But, there are plenty of opportunities to support your athlete on the second half of the marathon—and to hit the many restaurants and shops on the beach while you’re waiting. The fantastic pre-race party held on Wednesday night continues at the finish line until midnight. There is no fast food available at the finish area, so plan accordingly on race day.

For non-racers there is so much to see and do in Eilat. Kings City is a biblical amusement park in Eilat that the kids will enjoy. Caves, waterfalls and slides will keep the kids amused for hours. Scuba diving at Coral Beach, swimming with the dolphins at the Dolphin Reef, camel rides, and mountain biking in Timna Valley are other attractions that racers and supporters will enjoy.

Are your ready to call yourself an “Israman”?

Author Barbara Mica is a contributing editor to EverymanTri.com. Barb is a four time Ironman finisher and ITU Long-distance Championship triathlete. She has run more marathons than she’d like to remember. She and her family travel to many international race destinations and enjoy learning the lifestyle and culture of the host countries.

Israman Chronicles: Day 7- Tel Aviv and Jaffa

Roman Mica — Thu, 05 Feb 2015 07:26:05 -0700

Founded in 1909, Tel Aviv is a modern city of 3.5 million, roughly half of Israel’s population. Located on the Mediterranean Sea, it sports modern architecture and a lively youthful atmosphere. New residential and commercial towers are being constructed everywhere, and gentrification of neighborhoods are making the cost of living exorbitant. Much of the growth is fueled by immigrants who continue to pour in from Russia, Europe and the U.S.

While Jerusalem is the capital of Israel, all government services, military headquarters and business centers are in Tel Aviv. There aren’t many tourist attractions or historical sites in Tel Aviv itself. This became evident when our first stop was the University of Tel Aviv. We also toured some neighborhoods including Rothschild Street. Much of its original Bauhaus architecture of the early 20th century is being carefully renovated, and is highly sought after. Investment from the West has made it very expensive for the common Israeli to comfortably live in Tel Aviv, so suburbs have sprung up nearby. From a triathlete’s point of view, Tel Aviv would be a good place to train. Miles of beachfront running and swimming are the obvious benefits. Also, most public parks have installed training circuits for strength training.

Just south of Tel Aviv is the ancient port city of Jaffa. Here we roamed through the narrow stone streets and flea markets; and had (yet another) hummus lunch, this time served with egg and what looked to be refried beans. I now understand what helps our guide Benni stay so fit– he eats hummus with a spoon and not with bread. He also stops eating when he’s full…a good idea that I look forward to trying one day. While the others shuttled back to our hotel, I walked the 4K beachfront back to the Crowne Plaza hotel. Surfing and paddle boarding is very popular in Tel Aviv and boards are available for rental along the quay. Tel Aviv reminded me of Sydney except even more varied in culture and international flare.

Our group was growing sentimental as we headed out for our last dinner where we would meet our trip host from the Ministry of Tourism. We ate in a famous Jaffa restaurant called Dr. Shashukas. Its chef has won many international cooking competitions. We met Shashuka himself over a glass of tea and desert.

Despite missing “my boys” at home, I am sad to leave this beautiful country and my new friends. I will definitely be back…perhaps for Israman 2016…

Israman Chronicles: Day 6- Eilat to Tel Aviv

Roman Mica — Sun, 01 Feb 2015 09:24:05 -0700

This morning I woke and took a jog to the border of Jordan. Its port city, Aqaba, is adjacent to Eilat and serves as a vacation sport for Jordanians and other mid-Eastern countries. Just south of Aqaba is Saudi Arabia. Let’s just say the Jordanian border crossing didn’t look too welcoming, so I turned around and headed towards Egypt. Where in the world can you say that but in Eilat? At the main beach, the city was hosting an endurance swimming event. While there probably weren’t many Israman athletes participating, there were several hundred swimmers.

It turns out that Erin actually WON her age group at Israman, so we delayed our tour so that she could receive her trophy at the awards ceremony. We enjoyed hanging out with Lior and Patrice during the event. Afterwards we sent farewell to our hosts and piled in the van to Mitzpe Ramon, about a two hour drive through the rugged Eilat Mountains. Jeep trekking, mountain biking and ecotourism in the Ramon Crater and the production of Jerusalem stone makes Mitzpe Ramon a popular stop. Here we met our guide Gilead for a jeep tour of the Crater. Gilead is a colorful character who was animated in explaining the Ramon isn’t actually a crater but a Mahktesh—created by erosion and not a meteor. Except for the unsightly power lines, that run though the crater, the place is peaceful. The first and only Israeli astronaut for NASA, Ilan Ramon, is said to have loved this place so much that he changed his name from Wolferman. Ramon was an engineer aboard the fatal mission of the space shuttle Columbia.

We said farewell to Gilead and started our two hour drive to Tel Aviv, where we would stay at the Crown Plaza on Tel Aviv beach. The highlight of the day was our dinner at Kimmel Restaurant. Course after course of fresh salads, pate, pastas, steak, chicken curry and cabernet sauvignon arrived without pause. The service was absolutely excellent and we had a great conversation about our favorite music… the Eagles and Pink Floyd always bring strangers together.

Israman Chronicles: Day 4 Eilat, Israel

Roman Mica — Fri, 30 Jan 2015 13:56:19 -0700

Eilat is Israel’s southernmost city located on the north tip of the Red Sea on the Bay of Aqaba. Most tourists know Eilat (population 48,000) as the starting point for tours to Petra, Jordan, which is only a two hour drive. Eilat is a popular beach vacation destination for Israelis and Europeans who come here for its excellent scuba diving, duty free shopping, fantastic weather and resorts. From Eilat you won’t need binoculars to see its sister city Aqaba, Jordan, and the border with Egypt.

Our day started early with a tour of Timna Recreation Park, about 20 miles north of Eilat. Timna Park is rich in copper and has been mined since the 5th century BC. The valley contains places of ancient Egyptian worship. Timna Valley is notable for its uncommon stone formations, and looks very similar to Moab, Utah. Original Egyptian hieroglyphs can be seen on Solomon’s Pillars. The park is ideal for camping, mountain biking and hiking. We hiked up to an arch and back down the slot canyon on the other side. Visitors should not expect the same awesome beauty of Arches, Canyonlands or Bryce—nor the number of formations-- but it is definitely worth a stop.

We headed back into Eilat to visit the Dolphin Reef ecological park. The park is located a few miles south of downtown Eilat on the west side of the bay adjacent to a major shipping port and potash plant. Admittedly, I was skeptical about the quality of this place because of its location. But, the way the resort is positioned blocks the view of the neighboring factories. Not knowing exactly what Benni planned for us, we were a bit surprised when we were told to change into our swimsuits and get into a warm pool. The relaxation pools and lounge areas have a Zen-like atmosphere framed by hanging vines. A woman introduced herself to me and asked if I had any problems with my body that she should know about. “Other than the 15 pounds of cellulite, not really,” I replied. No swimming with the dolphins today! She placed a swim noodle under my neck and knees and began a “calming” massage by using the flow of the water. It was truly an amazing multi-sensory experience! This would be a perfect massage after the triathlon as their method is extremely gentle. After the massage, we went into the salt bath—the second of three relaxation pools. While didn’t have time to swim with the dolphins, it is a reason to return to this special place!

Candel and Mazin Win Israman Eilat 226K Iron Distance Triathlon

Roman Mica — Fri, 30 Jan 2015 12:54:42 -0700

The weather was perfect for this year’s Israman Triathlon in Eilat, an Israeli resort town on the Red Sea. Bart Candel, 25, of the Netherlands stole the show and the 1st place finish in the January 30, 2015 Israman Eilat 226 Kilometer Triathlon. Candel finished in 9:42:24, more than 33 minutes faster than defending two time champion, Petr Vabrousek (CZE), 42, who was ill with fever and finished in 10:51:31. Candel finished second to Vabrousek in 2013, but had the ride of his life today finishing the bike segment in 6:42:53. Israman arguably has the most difficult iron-distance bike course on the triathlon circuit.

The Israman silver medal went to Sergio Marques, 35, of Portugal. Marques commented that the swim was difficult for him, despite a fast swim of 55:18 for the 4K two lap course; and the downhill run proved tough on his legs after 10,000 feet of steep climbs on the bike course.

Israeli Irena Mazin, 43, took first place in the women’s race, finishing in 11:56:42. Mazin finished second last year to Nina Pekerman, who placed second in the 113 KM race this year. Second place went to fellow Israeli Inbar Zahavi, 30, whose official finish time was not confirmed at press time. Zsuzsanna Harsanyi (HUN), 39, finished third in 12:08:45.

Winner Images courtesy of Larry Rosa Photography

Italians Triumph at 2015 Israman Half Iron Distance Triathlon

Roman Mica — Fri, 30 Jan 2015 11:44:58 -0700

The grueling 1,895 meter climb through the The Eilat Mountains didn’t slow Italians Mossimo Cigana and Martina Dogana at the 2015 Israman Negev triathlon today.

Cigana, a former pro cyclist turned triathlete, finished the race in 4:33:20, followed by Edo van der Meer (NED) finishing in 4:38:55 and Dimitry Grabovsky (ISR) in 4:41:39.

Cigana, 41, said the course was “very tough.” He smashed the bike event in 3 hours 10 minutes. Van der Meer, 31 commented at this finish, “no segment was tougher than the other.” After a strong swim of 23:54, Van Der Meer couldn’t keep up with Cigana on the bike, falling six minutes behind on the segment.

Dogana (ITA), 36, finished the race in 5:16:37, just ahead of last year’s second place 226K finisher Nina Pekerman (ISR) at 5:18:58. Dogana’s friend said that she was nervous about the course prior to arriving in Israel, but felt confident upon arriving in Eilat. Peckerman, 38, danced at the finish line to celebrate. The third place medal went to Antonina Reznikov (ISR), 33, who finished in 5:35:30.

Pro Triathletes Descend on Eilat

Roman Mica — Wed, 28 Jan 2015 16:50:59 -0700

Eilat, Israel-- January 28, 2015

The atmosphere was light-hearted and the mood relaxed at the Israman Negev press conference held this afternoon at the Eilat Royal Garden Hotel. Race organizers and professional athletes alike were confident in their preparation and training for the full- and- half ironman-distance triathlon to be held on January 30th in this resort community on the northern tip of the Red Sea. Arguably the most difficult long-distance triathlon on the planet, the athletes seemed well-trained for the “brutal” 10,000 feet of climbing and steep descent on the marathon course.

Race Director, Boaz Ribak, called the 2015 race the largest Israman to date with 1,400 registered participants. In addition to the half and full distances (226 and 113 kilometers, respectively), the event added an option for relay teams. Another breakthrough includes the number of registered female participants- 450 this year, greatly exceeding expectations.

When asked if he would win the 226 KM triathlon again this year, defending champion Petr Vabrousek (CZE) replied with a grin, “yes, of course.” Vabrousek was the Israman victor in 2013. He commented that the “athletes will have an hour longer on the bike to prove their ability,” referencing the brutal 10,000 feet of climbing followed by a descent of 10 miles during the first half of the marathon. Sergio Marques (PRT), known for his fast run, commented that running a 2:50 marathon on this course was possible, but unlikely. Vabrousek compared the difficulty of the course to Silverman. Bart Candel (NED), finished second in the 226 race in 2013, and hopes to make his mark on his first Israman race. Others to watch in the men’s full distance include local favorite Lior Zach-Maor (ISR) who is recovering from a shoulder injury, Marques, Martin Krupicka (CZE) and Diederik Scheltinga (NED). Zach-Maor thought his swim time might be five minutes or so off of his best. Race organizers chided him for always bring bad weather to races.

Irean Mazin (ISR) returns for her fifth consecutive Israman. She placed second in 2014 to winner Nina Pekerman (ISR) who will compete in the half-distance (113KM) on Friday. Mazin looked tense, but that could have been her incredibly lean condition. Other women to watch include Zsuzsanna Harsanyl (HUN), last year’s third place finisher, Dora Heller (ISR) who placed first in 2013 and 2011, and Ayelet Ben-David (ISR) who placed third in last year’s race.

Competition in the 113 KM distance course will be stiff. Defending champion Edo van der Meer (NED) is back to retain his crown. When asked which event was his strongest he replied that he has been racing triathlon since the age of eleven and views his ability in all three events to be equally strong. Massimo Cigana (ITA), a retired professional cyclist and first-time Israman, will provide a challenge to van der Meer. “I started to cross train in 2003 by swimming and running to help recover from injuries sustained from a big bike crash,” said a humble but confident Cigana. He should have no trouble on the bike course. Andre Stampe (DEN), second place finisher in 2014 is scheduled to return for another shot at the half-distance crown.

The favorite in the 113 KM women’s race is Nina Peckerman (ISR). Nina has never lost an Israman race that she has entered. That includes two full and four half distances. Her biggest threat is Martina Dogana (ITA) who arrived at the conference with fellow Italian, Cigana. Dogana should have confidence coming out of 2014 with first place finishes at the Italian long distance championships and the Italy 70.3 races.

The pros will be under way on Friday, January 30th at 6:15 am. EverymanTri.com will be there live from start to finish.

Israman Chronicles: Day 3- Dead Sea, Masada and Eilat

Roman Mica — Wed, 28 Jan 2015 15:24:09 -0700

Israman Chronicles: Day 3- Dead Sea, Masada and Eilat

We left Jerusalem for an hours drive to the northern end of the Dead Sea, which lies 417 meters below sea level. The Sea is 45 KM long and 14 KM wide at its widest point. It is also the saltiest body of water on Earth, which is why it is called “the Dead”-- no organisms live in its waters. The rich mineral content of the water makes skin and beauty products highly prized both within Israel and abroad. Upon our arrival at about 9:00 am, the public access beach was closed; but Benni and Jiri pulled some strings with the manager and snuck us in for a quick dip. They warned us that the water was cold at 75 F; it is normally well into the 90s. After stumbling awkwardly over the gravel, rocks and mud we floated effortlessly in the water for about 20 minutes before high-tailing it back onto the highway to Masada. Even Erin managed to float without a problem…that’s a lot of salt.

An hour and a half later we arrived at Masada. This is a perfectly timed and incredible historical stop on the four hour drive from Jerusalem to Eilat. Masada is an ancient fortress atop a plateau that is roughly 1,300 ft. high and overlooks the Dead Sea. Judaean king Herod the Great constructed this summer palace at about the time of Christ. In 73 CE it was the refuge of the last survivors of the Jewish revolt (the “Zealots”), who chose death over capture by the Roman army.

A gondola took us to the top despite Erin’s and my request to hike to the fortress. While the hike wouldn’t take more than 30 minutes, we didn’t have any time to spare. Views of the Sea and surrounding mountain ranges are absolutely stunning and I’m motivated to finally purchase the movie.

After a quick bite to eat, we were back to the van for a two hour drive south to Eilat. Finally, we arrived in the land of Israman and the typical pre-race excitement and frenzy of triathletes.

Israman Chronicles: Day 2- Old City of Jerusalem

Roman Mica — Wed, 28 Jan 2015 13:55:20 -0700

This morning we met our guide, Benni Dagan, who would spend the next five days with us in Eilat and Tel Aviv. Benni is a fit gentleman who speak s perfect English and has traveled to the U.S. at least a dozen times. His favorite visit to U.S. was touring the West and Canada on a Harley Davidson motorcycle. A lawyer by training, Benni has been guiding scores of people through Israel for the last 30 years. I fondly nicknamed him “mountain goat,” as we could barely keep up with him on the steep steps and narrow passageways in Jerusalem. Photo journalist Larry Rose immediately recognized Benni at breakfast; he guided PBS’ Rick Steves on his tour of Israel and Palestine. Our courageous driver is Jiri, who will take us south to Eilat after a stopover at the Dead Sea and Masada tomorrow.

Today was the last day to exhaust ourselves before Friday’s triathlon, and we certainly did! It is always tough to balance race preparation (i.e. rest) with taking-in as many sites as possible. Talk of triathlon just could not compete with the history, monuments, culture and diversity of Jerusalem. A guide book will do a far better job of explaining the history and importance of Jerusalem—the birthplace of three religions. I can only share my personal experience in this complicated place.

The four of us began our tour on the Mount of Olives where Jesus was captured by the Romans, and later was said to have ascended to heaven. The olive trees are thousands of years old and still produce a healthy bounty. The Mount of Olives provides a fantastic view of the walled Old City, Temple Mount and Dome of the Rock.

After a quick visit to the Church of the Ascension in Gethsemane, Jiri drove us next into the Old City which comprises only one square kilometers in the modern city of Jerusalem. The Old City has four quarters: Christian, Jewish, Armenian and Muslim. Each quarter has its own culture and personality. To experience the culture and complexity of the Old City, you need about five days. But with Benni as our guide, we saw more tombs, churches and synagogues in one day than the Crusaders. We spent most of the day walking the Via Delarosa (“the way of suffering”) which is memorialized in the 14 Stations of the Cross. Golgotha, the place of Christ’s crucifixion outside the Old City wall, is now contained within the Church of the Holy Sepulcher- one of the most spiritual places I have ever visited. Here you see five of the fourteen Stations of the Cross including the exact spot of Christ’s crucifixion, anointment and burial. Some also believe the tomb of Adam is located in the church’s limestone foundation.

The winter time is perfect for touring the Old City. There were few crowds or long lines at any of the attractions. The summer season and religious holidays attract the most tourists and pilgrims. We were reminded about the low season and the “great deals” the shop keepers were offering. Speaking of shopping, popular items included widow’s mite coins from the time of Christ, rams horns, olivewood carvings, and gold.

After a late lunch, we concluded our visit at the Western Wall. The most spectacular site was a group of about 200 female Israeli soldiers visiting this holy place upon completing boot camp. It was strangely odd but satisfying to see 18 years old, highly-trained women sporting machine guns. Benni said that women serve in the Army for two years, and men three. It was a disappointment to learn that the Dome of the Rock is now closed to anyone not of the Islamic faith. The Dome was built on Temple Mount at the former site of King Solomon’s Temple, a sacred place for the Jews. The Dome houses the Foundation Stone, the source of the Universe for Jews; and from which Mohammed ascended into Heaven.

Stories from the Bible truly come to life visiting the Holy Land. Triathlon training can sometimes be a selfish way of life, focused on physical training and mental strategy. Stretching the mind instead of the hamstrings was a positive change of pace and reason enough to consider a race in the Holy Land.

Israman Chronicals: Day 1- Denver to Jerusalem

Roman Mica — Tue, 27 Jan 2015 11:16:26 -0700

Israman Chronicals: Day I- Denver to Jerusalem

Most triathletes would say that training and completing their first long-distance triathlon is a life-changing experience. Now, combine triathlon with a visit to the Holy Land and your experience just might be transformational. I arrived in Tel Aviv this morning after a ten hour, uneventful flight from Newark. You see, EverymanTri is a lucky guest of the Israeli Ministry of Tourism to participate in Israman-- Israel’s iron-distance triathlon—and to share our experience with you.

Israman, located in Eilat on north tip of the Red Sea (see red circle in the image at left), was named one of Triathlon magazine’s top 10 races. The inaugural race took place in 1999 with only 26 brave souls at the starting line. This year the race is on Friday, January 30th. Israman also holds the distinction of being one of the most difficult bike courses of any triathlon.

The full iron distance race demands more than 3,188 meters (exactly 10,459 feet) of climbing after the 2.4 mile swim in the Red Sea. Imagine cycling Colorado’s infamous Triple Bypass route—a grueling 120 mile ride that summits three mountain passes-- and then running a marathon. Insane! The participants in the half distance won’t be let off-the-hook. They will climb 1,895 meters (6,217 feet); one third of which is during the first ten miles. Because I'm in my “fat season” (aka/ not training), I will only participate in the run relay. It’s another reason I feel “lucky.” Another challenge to Israman is the swing in the desert temperatures. From 50 (F) degree mornings to over 80 degree afternoons, the race is sure to challenge the best-trained triathletes.

At the airport I met another journalist, Erin, and we were quickly escorted through customs and to our driver who would take us on a one hour trip to Jerusalem. Erin and I were struck by the green, rolling landscape and vineyards just minutes outside of Tel Aviv. When I think of Israel, I think of either the sea or the desert, but not a fertile landscape. I assertively questioned our driver about the Tel Aviv lifestyle, cost of living, and the quality of life in general—a topic that I would soon learn is a point of great pride for the Israelis. He was our first introduction to the warmth and openness of the Israeli people. Their hospitality goes way back to biblical times when pilgrims would be generously offered accommodation by strangers on their way to Jerusalem.

Safely checked into the Dan Panorama hotel located just outside the old city walls, Erin and I grabbed a map, threw our bags in our room and headed into the old city. Let’s just say that Erin (a blonde, blue-eyed Californian) was very much appreciated in the Muslim quarter. Knowing that a guided tour of the old city awaits us tomorrow, we strolled the old city aimlessly. I quickly learned that the Israeli menus are great for pre-race fueling. Shawarma, falafel, hummus and fresh salads are the typical fare. And, with drinkable, tap water in abundance; triathletes don’t have to worry about stomach bugs sometimes experienced when traveling to other exotic race destinations.

Erin and I met Larry, a photojournalist from San Francisco, back at the “Dan” for a quick dinner and a few Maccabees, the popular local beer. Tomorrow we meet our guide and receive a proper tour of the Old City and Mount of Olives. Shalom!

Review: Clif Builder’s Protein Bars are not just for Body Buiders but also Endurance Athelets

Roman Mica — Mon, 05 Jan 2015 07:33:30 -0700

If you pay attention to your Facebook or Twitter feed, you undoubtedly see all kinds of add and posts about the need for high levels of protein in your diet. Whether you’re a weekend 5ker, Ironman, cross fitter or obstacle course racer, every fitness related food maker and their dog are racing to get their latest and greatest protein products in your hands.

If you’re at all interested in eating better to go along with all those hours you swim, bike and run, then you have probably realized the importance of eating the right combination of fats, carbs and protein. It’s not just about the protein. It’s a delicate dance of factors from desired weight to expected race performance. If you’re not fueling the engine right with more than just protein, it doesn’t matter how many hours you train to reach your goals.

No doubt you also like to enjoy your snacks rather than just get the essential nutrition out of them, unless you’ve really bought into paleo and want to eat like a caveman. What can make the task of proper fueling even more difficult is the specter of the average triathlete being on the go with work, family and friends. Not everyone has easy access to a kitchen with whole food ingredients at their fingertips for every meal. Most need a convenient meal on the go that won’t make a mess that they can jam in their face between meetings in the morning or afternoon.

CLIF bar was gracious enough to send a sample of for a review as an alternative for easy access to good fuel with a handsome dose of protein.

Packaging / Shelf Appeal / Marketing

When you hear the name, “Builder’s Bar”, I immediately think of that body builder dude pumping iron at the gym, screaming at the top of his lungs for that last set of 300 pound bench presses. So yes, the bar might be geared for muscle heads looking for protein substitute instead of raw meat, but for triathletes spending some hard time working out at high intensity levels, they need that protein as well to repair and feed muscles. When you see the bars, they are packaged in a powerful wrapper that’s bold and attention grabbing, like the name. Who doesn’t like something shiny to unwrap? It’s also convenient to throw in a gym bag or the glovebox (careful as they will melt on hot days) and not lose track of. The package won’t tear or snag as it’s sturdy construction.

Form / Construction

When you open the Builder’s Bar, the majority are chocolate flavors, so they appear similar to your standard candy bar with a chocolate coating and a crunchy bottom layer. For those that like the crunchy candy bars, it won’t be far off. They are not the other protein bars that are solid and chewy that sometimes can get gritty as you break them down to be able to swallow.

The Builder’s Bars weigh in at 270 calories or so per bar. Of that, 9 grams is fat, 29 grams is carbs and 20 grams is protein if you are keeping count at home. So, don’t just add the Builder’s Bar into your daily diet without planning. It’s almost half a decent sized meal to begin with. It has a good protein to carb ratio, but it will steal some calories from your daily meal planning. That may almost be more than most candy bars calorie wise, but you will get around 40 grams of carbs and 4 grams of protein from a candy bar which is hardly the proper nutrition for an athlete or fitness minded person.

An important item of note is that the bars have zero grams trans fat and does not contain partially-hydrogenated oils or high fructose corn syrup. In today’s ever over engineered food work where taste and profit are king, some are still finding ways to deliver good food without all the crap.

Fit / Function

Yes, they have a good chunk of protein, but do they deliver on taste and fill you up / fuel you up / help you recover like you would anticipate?

With protein bars, taste and texture are the big hangups. Everyone wants the benefits of the protein, but not everyone appreciates the method of delivery. While Builder’s Bars aren’t going to be as tasty as a Snickers bar, they are much better than some chewy protein bars on the market that get all grainy after chewing on each bite for 5 minutes to break it down enough to swallow. They taste like the flavor printed on the package and have a nice crisp texture that doesn’t require jaws of steel. The real issue is limiting yourself to one bar and not using them as a go-to snack substitute or dessert item.

They do fill you up for the short term, which makes them a great snack item between meals. Used before a cardio workout or after a strength workout, they can be key meals to keep your body fueled and reduce injuries from undernourished muscles. We would not recommend the Builder’s Bars as a meal substitute unless you are in a bind. They just won’t fill you up for hours on end.

They have 9 flavors currently to choose from, so if chocolate isn’t your thing, you have options. They are great for throwing in your gym bag for a pre or post workout snack and they even stay in one piece in bags being thrown into your car or jammed in a gym locker. They only drawback will be on hot days, they will melt and make a mess. Best is to not leave them sitting in your car during the summer.

Cost

You could spend $1 for a snickers, or $1.50 (online) for a Builder’s Bar. At the convenience store, you might pay a little more if you’re in a pinch, but plan ahead and you should be ok. That’s one catch with Builder’s Bars, they aren’t cheap, but they can be less expensive than other protein bar alternatives. Some can go from $2 to $2.50 a bar online, and even more in the brick and mortar stores.

You do get what you pay for. You may end up spending more for a Builder’s Bar than a candy bar, but you’ll get higher quality nutrition and not a crap sugar load.

Final thoughts

You know you have a winner when you review a product and you end up buying it outside of the review with your own money. I have since stocked up on Builder’s Bars to be proactive and get them at a reasonable price instead of convenience store prices. One a day will do it, as they do consume a large chunk of calories, but when you need 170 grams of protein a day, and you don’t want to get it all through egg whites and tuna fish, the Builder’s Bar is a good alternative. You just need to be careful about trading it out for other foods in your meal planning and not adding it on and expecting to lose weight.

Writer’s Note – Clif sent us samples for this review and in no way influenced the review.