- Whoa, morning Trainiacs.
Talk about getting over your crap.
I woke up and running outside in the winter
is my least favorite thing.
It's minus 50 in Celsius, I don't know,
minus 10 Fahrenheit, I did not wanna run.
So, what did I do?
Ran straight into my crap running outside.
Tip for running outside, gloves
and rubber gloves underneath
keeps you nice and warm 'cause your hands are all clammy,
just don't ever stop.
That gets worse, over here.
So an off-season project that I've had with this bike
is to get these handlebars lower,
but also tilt up the grips
here at the end of the arrow bars,
and why we do that
is to get a little bit more aerodynamic here,
but break the wind there, relax your upper body
so you can just melt right into these arm cups,
leave yourself fresher for the run.
'Cause it's not a swim, a bike, a run,
it's swim, bike, run.
And if we can get off the bike feeling fresher,
we are going to have a better run.
So now these cups don't necessarily adjust so easily,
so today I'm gonna show you how you can potentially
do that change with a bike that is fully integrated
or the tri bike that is fairly standard, that'll be easy.
We're gonna do that after a swim.
(upbeat electronic music)
Oh, that was just a delightful little Saturday morning
rest week run, swim.
We went 45 minutes on the run, eight and a half K,
last two K was fast.
I'm making some serious headway
on that zone two heart rate training,
even with the air really thin in the cold right now,
I was able to do a 5:30 kilometer
and keep my heart rate around like 133.
Six weeks ago, that was more like a seven-minute kilometer,
and then I was able to do four-minute kilometers at the end.
There's something to this.
And then with the swim, just did, just 1800 meters.
Lots of kick, lots of sidekick, 40 minutes.
We good.
Now let's go make some sparks.
(imitating car sound)
Let me show you what you can do if you've got more of a,
like a typical cockpit in your tri bike.
Like not one of the super duper integrated cockpits
like on the Ventum One, here.
So what you can do if you've got a normal cockpit
that is just traditional stem bar that clamps
into the stem and then a set of arrow bars
clamped onto that base bar, is you can just loosen up
the arrow bars and you tilt them up,
and it's going to end up taking some of that stress
out of the shoulder, and it's going to basically,
it's gonna like, if you're up here,
essentially the hands are breaking the wind
and starting to create that aerodynamic foil,
I think, is it a foil?
Probably not a foil, but it's starting to create
the situation where the air ends up getting broken up
at the front and then sticks to your body as you go.
Traditionally, a lot of people have tried to get
as low as possible, like being down here,
but what that ends up creating,
is you see all of this space here?
It ends up being like a wind scoop,
so even though your hands are theoretically lower,
your body isn't.
This has actually been proven to be a fair bit
more aerodynamic and it takes all that stress
out of your upper body.
What do you do, however, if you do have one of those
integrated stems where you can't actually
just tilt the bars up.
So what most typically ends up coming
in more of these integrated cockpit systems,
is a set of risers underneath here,
and those risers end up giving you the height adjustment,
and what you often get
is way more risers than you actually need,
like this would be way up here, right in my grill.
So what we're gonna attempt to do here
is take one of these spare risers
and we're going to cut it on an angle
and see if we can get this whole cockpit going up,
or we'd just throw away an old riser.
(upbeat electronic music)
I got one on.
Let me show you what we've done here.
Okay, so this is with the bike just standing straight up.
You can see, that when you go like this,
what we have is that wedge underneath
that it's nasty, it isn't perfect,
but check out the difference.
See how much we brought up that right arrow bar extension?
That is gonna be nice.
Do you see the difference here?
This one, I mean it was still really comfortable
but I had always wanted, you see how my wrist there
is like angled down?
In this case, I can basically just sit
and my wrist is going to end up staying
in a natural position.
There's natural, there, boom.
So we get that up and then all of a sudden
we just fall right into the elbow cups
and we can just mellow out right here.
We've got nice solid base.
I think I'm gonna like this.
Worst case Ontario, we had to throw away a stack,
but while it's not perfect, I think it's not bad,
so I'll leave that other riser for another day,
this bike basically just stays here
until it's outdoor riding time,
because I now have the trainer bike,
so if you guys, guys, there.
So if you end up having a typical bike
with more of a standard cockpit,
you can just angle your bars up nicely.
If you have more of a stacked cockpit,
I don't know if I'd recommend this,
it's not an exact science, the tolerance is on that
guaranteed there's no warranty on that stack
and riser right now, I would probably go to a machine shop
to make sure that you get both risers the same,
but this just goes to show that you can take a riser,
you can angle it and just get those hands
a little bit more aerodynamic,
hopefully takes the pressure a little bit off the shoulders.
There you go, how's that for ideas?
I'm actually amazed that this video turned out,
I thought I would be throwing it away.
All right, Trainiacs, if you aren't already subscribed,
hit the subscribe button below.
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I wanna know the name of your dogs.
Pete needs a new pal, right?
Yeah, yeah.
(dog growling)
Later, Trainiacs.