Newsletter - April, 2004

Welcome to the Wes Hobson Performance Newsletter!
Sponsored by Orca and Cervelo In This Issue:
                             


Content:

* The Las Vegas Fantasy Triathlon Camp - A Success

Wes
I spoke to our running group this morning. I want to commit to 7 spots at the Vegas camp next year. We had a blast!
Brent

Wes,
As always, you delivered more than you had promised. I had a great time and learned more than expected. This sport is fun and all of you managed to reinvigorate my determination to have a good time doing it. But, I will hold you to your promise that attendance at 18 more camps will allow me to hang off of Simon's feet in the swim and Ryan's shoulder on the run.
Jeff

Wes,
Just wanted to drop you a line to say thanks again for the unforgettable weekend in Vegas. I really couldn't have asked for more. You did a remarkable job making it a fun, informative and an exhausting camp. The experience was two fold for me. From a personal level it really got my head "in the game". I've been out of organized sports for so long, it's hard to remember how great it is to have a coach. The other amazing experience was meeting you and all of the other staff. You all made a big impact on me and my life as an athlete. Sometimes it's hard to believe elite athletes are real people too.
Steph

Wes
Thank you for a great camp. What a staff you put together Joe, Bruce, Ryan, Simon, Eric, Brian, Rob, Eric. Wow! The knowledge you all possess, and the fact you are able to share that info that is what is impressive! I had a great time and really enjoyed the camp! Anyway if any of you find yourselves on the other side of the mountains you have a place to stay.
Rich

Wes
I just wanted to say thanks. The camp was great, it far exceeded my expectations. It was pleasure to learn from an incredible ensemble of counselors. Please extend my gratitude to Simon, Lisa, Ryan, Joe, Rob, Eric, Bruce, Clayton and Brian. The Venetian and Sin City were great. Although Fran ultimately lost money gambling, she truly enjoyed the trip. I look forward to visiting everyone in Boulder some day soon.
P.S. I miss the 80's it snowing in Louisville……
Thanks again,
Steven

A Campers Recount-by Jay Johnson

My wife Lana and I have our Tivo set up to grab anything with the word triathlon in it. One night, Tivo blessed me with a show on the Fine Living Network called "Fantasy Camps" and it was about triathlons. The camp they highlighted was a camp in Las Vegas that gathered some of the world's best athletes and coaches to give regular people the insight into the world of elite training - and give them the take home product that will enable them to… (a) improve their skills, (b) understand scheduling and (c) increase their overall understanding of the sport. Oh, and did I mention it is held at the Venetian Resort in Las Vegas which are some very nice digs.

Click here to read the rest of the story.

* Boulder Triathlon Camps ~ Come to the Triathlon Mecca:

June 3-6 Newbie Camp - limited to 20

June 10-13 Experienced Camp - limited to 20

June 20-26 Ironman Camp - limited to 8

For more details such as staff, schedule of events and cost, go to: www.weshobsonperformance.com/camps


* Changing A Flat Tire

There should be no excuse for a mechanical boo-boo during a race. You spend too many hours training to let a mechanical issue derail your success. Checking over your bike BEFORE race day will decrease your chances of a mechanical error. For instance, if my race tires have any signs of a cut, I replace them. This may not prevent a flat during a race, but it will ease my mind going into it. If you do have a flat during the race, don't panic. Why? Because you have practiced putting on a new tire and you have also visualized this possibility before race day…correct? You need to spend time learning how to and practicing changing a flat. It is very reasonable, with a little practice, to fix a flat tire in under two minutes. To help improve your tire-changing fitness, I'd suggest you get the right equipment, learn the moves, make a plan and practice.

The Equipment:
A spare tube, tire levers and CO2 quick-fill cartridges are the basics. Optional extras include a pump and a patch kit for that dreaded second or third flat tire.

The Moves:

  • Take off your wheel. For the front wheel, open the quick release, undo the brakes and the wheel should drop out of the fork. The rear wheel can be a bit trickier. A tight chain makes it difficult to remove the rear wheel. Make sure your chain is in the small front chain ring. Also, each bike has a gear on the rear cog that aligns the chain, wheel and derailleur so the rear wheel just slips out of the frame. On all of my bikes it is smallest cog. Practice with your bike, figure out the best cog and remember it.
  • Check the inside of the tire for sharp objects that caused the flat. If they are still there you must remove them or they will puncture your new tube.
  • Practice using CO2 cartridges. They blow out quickly and if you do not use then properly you may not have enough gas for a second chance.
  • Make sure the valve on your tube is open.
  • Make sure the tire is seated on the rim properly or it will blow off and the tube will bulge out the side like an aneurism. Make sure the tube is not pinched between the tire and the rim or you will see another aneurism.
  • The big danger with tire levers is pinching a hole in your new tube as you lever the tire back on the rim. If possible put the tire back on with your fingers only.

The plan:

  • Phshssssssss "Oh no a flat tire!"
  • Before you stop moving, if it is a rear flat, shift into the best rear gear for wheel removal as described above.
  • Get out your spare tube, open the valve and start blowing it up with your mouth.
  • Remove your wheel.
  • Remove your tire from the rim on one side only.
  • Remove the flat tube.
  • Check the inside of the tire for sharp objects with your hand and at the same time inspect the outside of the tire visually. Remove anything sharp.
  • Put the new tube into the tire (which by now should be half inflated by your mouth).
  • Press the tire back onto the rim.
  • Check that the tube is not pinched between the tire and the rim.
  • Inflate with CO2 cartridge.
  • Replace wheel.
  • Hook up brakes.
  • Spin wheel to make sure brakes are not rubbing and that wheel is straight in frame.
  • Hop on and get back into the race.

Time = less than two minutes and hopefully you have not even lost a place in your race. The sudden stop after a flat tire can be a shock to your legs. When you get back in the race give your legs a minute or two to warm-up before you put the hammer down to make up the lost time.

* OPEN WATER SWIMMING DVD NOW AVAILABLE
Skills, Techniques, & Racing Tips

You asked for it, so Endurance Films made it. Open water swimming can be one of the most exhilarating and spectacular experiences. Or...it can be an intimidating and fearful one. What you do in preparation for open water swimming can have a big effect on how enjoyable your experience will be. Led by personal multi-sport trainers Michael Collins and Gerry Rodrigues, Open Water Swimming-Skills, Techniques, & Racing Tips takes you through the steps and skills, both fundamental and advanced, needed to perform to the best of your ability while enjoying open water and triathlon competitions.

From the sandy shores of Southern California, to triathlon competitions worldwide, Open Water Swimming is a unique training guide for all levels of swimmers and triathletes. Collins and Rodrigues demonstrate fundamental swimming skills, course evaluation and advanced skills and racing techniques in an easy to follow interactive DVD format. $29.95 Buy it Now!

* MASSAGE - THE BENEFITS

The first time I had a massage, I was 18 and a pro triathlete referred me to his massage therapist. I drove 45 minutes from my house to Lawrence, Kansas. It was an eye opener. I envisioned a nice relaxing massage and instead, I needed the equivalent of a stick between my teeth while he dug into my virgin muscles. He never bruised me, but I realized then the importance of massage. If my muscles hurt that much, then massage must help by opening up the taunt units and getting more blood flowing through the muscles; thus improving performance. Since that time, I regularly received massage once a week until I retired. I even drove up to Lawrence several times for this "good" pain. It is ironic to pay for pain in such a way! Since I have retired, massage is now a luxury rather than a necessity.

To read the rest of this article click here.

* Wes Hobson Performance Running Hats Now Available

Light weight and breathable. I tried several hats to find the right one for a triathlete that strives for excellence, value and efficiency. WHP makes no money on the hats. We prefer the promotion!
$9.95 Buy One Now!

Thank you from Chicago

Hi Wes,
Recently, I've had the opportunity to read the book "Swim Bike Run" and view the video "Racing Faster." I just wanted to let you know I have found these to be an excellent book and video. The book is a thorough, comprehensive guide to the sport of triathlon, packed with information useful for both a 'newbie' and a fully seasoned triathlete. It is extremely well written, with a light tone and sense of humor, which is very refreshing. You guys did a great job on this book!
The video is also an excellent source of information. Even though I am an experienced triathlete, I learned a few things, and found it to be a good review of information I should always remember. It was also interesting to hear some of the professional triathletes speak about the sport. I'll be recommending both the book and video to other triathlete friends!

--Ruth from Chicago

About Wes:

Wes Hobson has competed in over 220 triathlons, from sprint- to Ironman-distance. He garnered 35 first places, 60 top-three finishes and 96 top-five finishes during his 12-year professional career that also included being selected "Triathlete of the Year" by the USOC. Wes co-authored Swim, Bike, Run, and created three triathlon and cycling related films.

In 2004, Wes has had articles published in magazines Inside Triathlon, American Tri, Lifetime Experience, Muscle & Fitness, Colorado Triathlete and Triathlon & Multisport (#1 read in Australia). He also has articles seen on web sites Triathlete.com, Active.com, ColoradoTriathlete.com, InsideTriathlon.com, AmericanTri.com, Ultrafit.com and several other triathlon coaching sites. Wes coaches multisport athletes, single-sport athletes and puts on the Wes Hobson Performance Triathlon Camps. To purchase any of his films or book, visit www.weshobsonperformance.com.

Contact: Wes Hobson

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