Technically speaking the shoe is an innovation. The new fabric, named Flywire, has high-tensile Vectran threads (stronger than Kevlar) which cut down on weight and add stability. The technique also adds an original graphic look to the shoe.

We are going to test for vapor breathability, insulative ability, and wear. We’re going to climb stuff, get sweaty feet and hope these kicks look and feel great after thousands of feet of vertical gain and 50 pound packs.  We’ll be putting the kicks  through the paces on a few of Colorado’s 14ers in the near future. We’ll report back, stay tuned.

[UPDATE] For you wordpress geeks, to get this working you will need this to automatically create the tags from your content and this to build the tag cloud.

• Wilier – Cento Uno
• Bellwether – Brilliant new line for 2009
• Cervelo – P4
• Gu – Roctane!
• Giro – New 2009 Helmets
• LAS – New 2009 Helmets
• Colagno – CX-1 Frame
• Garmin – 705 (officially launches in January)
• Wilier – Cento Crono Tri Bike (officially launched June ’08)
• Cytomax – Functional Beverages such as MuscleMilk
• Zipp – 404′s/808′s/1080′s redesigned for 2009 (even FASTER!

There is lots of advice out there on how to build a logo. One of the best blog posts I’ve read on the subject is on David Airey’s blog. 

To help kick off this logo I decided to have some fun with the images below. Thought it might make you all chuckle. If you want to do this to your own images I recommend checking out Dumpr.

Gu Nutrition, makers of Roctane Ultra Endurance Energy Gel, did a funny little write-up on us today. They sent Adam and I a list of provocative questions and asked us to respond. I hope you have as much fun reading it as we had writing it.

Here’s an excerpt.

- – -

What’s the most creative way you’ve ever carried your GU?
Neal: In my Speedo.
Adam: In my Speedo.

Funny racing/training story?
Adam: While training for Ironman Florida, I was on a long run in the backwoods of Virginia, miles from home, and miles from civilization. When nature called, I found the nearest tree. Long-story short…poison-ivy everywhere (yes everywhere). Two weeks before race day!

- – -

Before, during and after the swim we met lots of fellow channel swimmers. We finally put a name to a face with Mark Robson.  We also met some new folks from New Jersey and California — folks I’m sure we’ll be seeing more of during our upcoming North America swims. Some of the folks we met have blogs:

• Mark Robson (congrats on your 6 hr swim today mate!)
  
• Karah Nazor (always nice to see a fellow San Franciscan, good luck tomorrow!)
  

We are close to GO-TIME here in Dover. Tomorrow there is a chance we’ll swim. Our pilot (Dave Whyte) will call us tonight at 7PM to let us know. So, keep us in your thoughts tonight, hopefully we’ll swim the channel tomorrow.

Here are some pictures that we grafted from other folk’s blogs. Enjoy. Hope you’re all well.

• Leeds to Nottingham
• 75 miles
• 1800 feet climbed
• 1000 sheep. Some cows. 63 pigs.
• 2 nuclear reactors

Our route took us through Sherwood Forest, which was fun for me. It’s hard not to feel like a kid again riding through Sherwood Forest into Nottingham!

Today was a pretty nice day.  It’s a shame that as we come further south our surroundings are less desolate and the roadways are much more populated.  As a result, we spend more time concentrating and less time enjoying our environment.  Weather today was beautiful.  Winds were calm most of the day, and there was only a 15 minute patch of rain that we unintentionally but fortunately avoided on our lunch break.

To say these last 3 days have been tough would be an understatement.  Mentally, there were a lot of obstacles to overcome.  Physically the back-to-back-to-back days of punishing terrain and distance were difficult.  I can’t tell you how many times over the past several months, I’ve cursed the name of Mike Kuhn, our coach (another link) as I opened the dreaded email that laid out the workout for the day.  “Tell me again why I’m riding 6 hrs today  I just did 4 yesterday.”  Today it’s clear.  This guy isn’t just a sadist. He had a method to his madness.  It was good to finish this segment of the ride and still feel pretty strong (and injury free!)

Tomorrow we’ll rest up and take care of some minor aches and pains and then it’s on to Cambridge.

• Banchory to Perth
• 68 miles
• 2500 feet climbed
• 1 broken pedal
• 2000 sheep

Most bikes have 2 pedals.  Today, Adam decided to up-the-ante and biked with only pedal for two-thirds of the ride.  I think he did it deliberately to make me look like a sissy.  He submits that his pedal broke and that he had no choice.  Nevertheless, it was Adam who was the first of us to squirt up most of today’s many Highland hills, using mostly one foot. Tomorrow we bike to Edinburgh, home to the first medical school in the world and a city so green I call it the emerald city. I can’t wait! Check us out tomorrow, we’ll have lots of pictures for sure.

• Bonar Bridge to Inverness
• 60 miles
• 3500 feet climbed
• 3000 sheep

Today began beautifully.  The sun shining and there was little wind.  We decided to put the Bellwether rain coats away and head south.

The first part of the journey was phenomenal.  We were almost alone on the road, and even though the climbs were tough, we were looking out over plush green fields, tons of farm animals, lochs, rivers, and waterfalls.

The second half of the ride was another story.  The wind speeds picked up, directly at our face, and we made a turn onto a road that, while characterized as small on the map, turned out to be a major thoroughfare.  Included in this part of the journey were two spanning bridges (Bonar Bridge and Kessock Bridge).  Both bridges had crosswinds that nearly put is in the water.  There was also a major climb that took nearly 45 minutes.  We were stoked to see the finish line in Inverness!

Swimming Loch Ness

We decided that we couldn’t make a trip to Inverness without a swim in Loch Ness!  Our support crew picked us up and we headed 10 miles south to try and find a good place to enter the Loch. The water temp was 49 degrees, so our swim was limited, but it was fun to be able to get in.  There was a cruise boat of tourists leaving a nearby dock dressed in sweaters and winter coats.  Two guys walking into the water in Speedos got plenty of attention. It was a good time, and brightened up our spirits and loosened up our muscles after the windy ride. We didn’t seeNessy, but the water was eerily black

The town of Nairn

After our swim we walked around the town of Nairn, which has a section called Fishertown (an old fishing outpost) where the houses are simple, quant and crazy close together. We walked around the town and had a blast, until we got so hungry that Neal almost passed out.  So we decided to stop with all the athletic activity and hop over to our hotel. Tonight we stayed in the Best Western Windsor Hotel in Nairn (our wonderful sponsor). The folks there are great. The old-style dining hall has all these awesome old war pictures and the English-style varnished wood bar has a huge scotch selection and great desserts – we recommend “sticky toffee pudding”.

Tomorrow we head to Ballater.  The rides start to get longer from here on out.

A shout-out to the Best Western Windsor Hotel in Nairn, especially the manager Jagdeep Sandhu. We really enjoyed the town of Nairn and this hotel is located right in the middle of it, and very near the sea. The sea breeze and the neighboring park was wonderful, and this place has a seriously awesome dining room with artwork of Brits kicking the crap out of french military guys on horseback. The rich wood in the classically British styled pub was a nice touch too. It was an awesome stay. Just when we thought it couldn’t get any better, the front desk clerk let us know she was nursing a bird with an injured wing — aww.

I was there for less than 48 hours, and Neal and I spent a good deal of that time training. We got in two decent swims on Saturday, and then we both participated in an open-water “race” put on by the Dolphin Club. We had to check in for the race by 6:00, which meant that the alarm clock went off at about 4:30! We took a boat from the club to the San Francisco Bay bridge, and once dropped off, it was an all-out sprint back to the club. The front group was ultra-competitive, with the winning swimmer completing the 2 ½ mile course in under 40 minutes (current assisted). Neal wasn’t too far behind at around 45 minutes, and I straggled in about 3-4 minutes after that. Many thanks to all of the volunteers who rowed beside us making this event as safe and as fun as possible.

We took a few minutes to bring our core temperatures back up to human levels, and then bee-lined for the airport. It was a fast and furious weekend, but all-in-all a great time!

I moved from Philadelphia to San Francisco. I’m new here, and one of the big parts of moving for me is finding a new place to workout. I know about the Dolphin Swim Club in San Francisco, so I went there to check on their latest activities. While I was at the Dolphin Club I heard about two upcoming open water swims.

Both swims are open water swims. Both are relatively short (1-2 miles). And I’ll be doing both with my friend Paul who works at Facebook. I’m super stoked about both! It will be a fun way for us to mix-up workouts, and a good way for me to get in the race mindset prior to the English Channel, which is coming up SOON!

Yapta monitors your flights and emails you if the prices drop.

Most airlines have clauses that entitle you to a credit if the prices fall. Bet you didn’t know that, did ya? I didn’t either. And I didn’t believe it until (in Jan 2008) I was alerted by Yapta of a price drop, which promoted me to call Usair and request my refund. Usair sent the voucher to me a few weeks later. Yapta is just one of those free internet companies that is adding transparency to the travel industry.

Try it out for yourself. I’m a fan.

• Step1: signup for account on Yapta.com
• Step2: forward your preexisting flight confirmation emails to flights@yapta.com
• Step3: wait for email from Yapta telling you to claim your refund
• Step4: call airline and request price drop refund
• Step5: spend flight credit on future travel

Here’s a screenshot of my Yapta screen for this trip.

He who wants to find the sea should take a river for his guide.

We are training in the Schuylkill River! We’ve done it 3 of last 4 days. Today we swam for 80 minutes. And after doing those miles we plan to swim more and more. Here’s why we love it…

• It’s cold. Cold is important for us to acclimatize our bodies. The water temps in the Philadelphia’s Schuylkill River has been 58-64F, which is pretty close to the water temps that we’ll see in the English Channel which is 56-58F. So far the cold is treating us well and only our toes are cold during the swim.
• It’s beautiful. And a fun change of pace from the pool. Keeping the mind busy lets us forget about our shoulders and biceps.
• It’s clean. Despite popular belief it’s a very clean river. The Philadelphia Department of Water has a website with daily coliform/bacteria counts, water flow, and water temp. These three together form a proxy for water quality. Nothing instills confidence that the river is safe like that big green banner on the Rivercast website!

The green banner means the water is safe.

From behind the camera the river is idealistically beautiful! Up close there tends to be more duck weed and gunk. But we still like it.

Everyone wants a healthy lifestyle. There are new trends that help a healthy lifestyle fit into our day-to-day. I put together a list of what I think are THE leading-edge fitness trends; and just for fun I put them to the ABCs. I am involved in most of these trends, but not all (there are 7 that I’m not involved in). I will let you all postulate in the comments which of the ABCs I do not do.

A for Adventure races – like 10 Degrees!
B for Balance training (taichi, yoga and pilates)
C for Creatine
D for Dry-land training for swimmers, or the reverse
E for Eating breakfast – eating early makes you thin at night
F for Fixed-gear bicycles – brakes are for flakes
G for Google map your next run
H for Halfsizes – restaurant portions are twice the FDA recommendation
I for Intense workouts trumping long workouts
J for Juice bars
K for Ketone breath avoidance
L for Lactive threshold (LT) training
M for Mind/body exercise (yoga, tai chi, and qigong)
N for Navy Seal bootcamp-style training
O for Online videoconferencing allows group training at home
P for Power meters for bikes
Q for Quest-based adventures (7 Summits, et al)
R for Recovery drinks
S for Stability balls
T for Thule roof racks to bring your kit with you
U for Underwater MP3 players for swimming/surfing
V for Video analysis packages for bike fits like Dartfish
W for Wrist computers to track workouts
X for Xtreme sports
Y for Yoga
Z for Zucchini

Step 1: Organize a fan base.
20 minutes on the telephone.
Lauren asked her good friend MacLean to run with her. My Ironman friend Jonathan volunteered to ride bikes with me to setup refreshment stations and guide the runners.

Step 2: Buy supplies.
20 minutes shopping time.
1- Cap gun & noise makers
2- GU hydration/gels & dixie cups. 1 gel + 2 cups per 45-minutes
3- Face sponges (not from the sink!) in discarded Chinese delivery food container
4- Chalk for making sidewalk cheers
5- Knee brace, just in case
6- Finish line: orange crape paper, collapsible tent pole, 72 balloons, scotch tape
7- Map of event, printed using Google Pedometer. Here’s our link.
8- Ice cream for post-race party
9- Replica runner “chips”, to mimic the RFID tracking chips used at organized races

Step 3: Build finish line
2 hours assembly time.
Blow-up balloons. Find a flexible pole that works (I used a tent pole from a Mountain Hardwear tent because it is light and has a natural bend at the top). Scotch tape balloons to the pole. The result is pretty fabulous and eye-catching.

Step 4: Start runners, guide runners, refresh runners and CHEER!
2 hours during the race.
The race began with a cap gun and a crape paper. Jonathan and I biked ahead and every mile or so offered refreshments and cheers. We had water and GU hydration juices. At mile 8 we offered GU and sponges to wash the salt from their faces. At the end of the race we held the balloon finish line and they broke through the crepe paper. It was all pretty rad.

Good Cheers: “Yeaaah Lauren & MacLean!”, “Looking good!”, “Yippee!”. The louder the better.

Bad Cheers (aka. cheers to avoid): “You are almost there!”, “Right around the corner!”, “Just about finished!”, “You are not going to make it!”, and booing, hissing, or cursing.

Step 5: Host post-race party
We kicked it Ben & Jerry’s style.
—————–

In the end… Lauren and McLean finished the half-mile with 9:24 minute miles, which is pretty fast! The whole thing cost around $20 ($35 including the ice cream), which is less than the entrance price for most half-marathons.

Do different… If I had it to do over again I’d involve music from a boom box and bib numbers.

Upside… It was almost more fun to host our own event than to participate in an organized event. Organizing our own meant we could pick the best route and the best weather day.

Full resolution images are here.

10 tips to liven-up your (crusty old) swim workout:

1. Listen to music while swimming. We like the waterproof mp3 player called Swimp3.
2. Eat a mid-swim snack. I swim harder if I have a delicious mid-swim snack. We like bananas and Gu Energy Gel.
3. Bring toys. Is it just me or are swim hand paddles a ton of fun?! I feel like a speed racer when I use them. We like the stuff from Tyr.
4. Count your laps. We like this simple little $24 lap counter from SportCount.
5. Vary that workout. Here are 50 workouts to test out.
6. Bring a friend. I swim harder and longer if Adam, Lauren or Jenn is swimming with me. Or, if you’re me you can even be so lucky as to meet your girlfriend in the pool!
7. Join a team. I joined the Penn Masters Swim Club and is has been a lot of fun.
8. Go outside. There are great outdoor swim places near Philadelphia. Be mindful of the water temperatures.
9. Get a coach. Improving your technique gives you something to think about. We sought advice from the Head Coach of Penn’s Varsity Swim Team.
10. Be held accountable. Tell your significant other and family how you plan to train. They will keep you on track. I can’t tell you how many times this has been the only thing that got me out of bed at 630AM!

Hope this helps. Have a good workout!

The family truly wants my Channel crossing to be a success. One of my major concerns has been my ability to keep weight on as I prepare my body for the 58 degree temperatures in the English Channel. Well, they can’t get in the pool and swim for me. They can’t get on the bike and pedal for me. But they sure as heck can fatten me up! My holidays were filled with feast after feast prepared by every relative who’s ever stepped foot in a kitchen. And in between the feasts, there was plenty of Christmas baking to benefit from. My goal is to put on about 20 pounds before I get in the water, and thanks to my loved ones, I’m well on my way. Here’s to keeping that weight on in the new year!

Fortunately the tight schedule has not impacted the workout regimine significantly, and now I have a good 3-4 weeks off that I can hit it hard. Two-a-days and plenty of rest. My family has been great at allowing me the time to rest and recover like I need. Most importantly, my 3-month old, Joshua, has finally come online with my training needs! Until recently the little guy woke up about every 1 1/2 – 2 hours (I think just to check and make sure I was getting good rest). I appreciated his concern, but it wasn’t helping much. He’s now sleeping 7-8 hours through the night. Let me tell you how much of a difference in quality of life for me and Amy that has made. I’ve attached a picture below of the mini-culprit. How can you ever be upset at that face?

Grass Roots Appeal: Our idea from the outset was to build a business plan around this event that would leverage our backgrounds and the unique and exciting nature of the endeavor to garner interest from multi-sport enthusiasts. Our ability to effectively reach a specific demographic in a new and interesting way was the key to opening the door with many  companies. The most common feedback has been that big sponsorship does not sell bikes/equipment. They sell equipment when the “regular athlete” sees other “regular athletes” riding their bikes or using their equipment. When they met us face-to-face, we were able to demonstrate our ability/appeal to sell their product to their target market. Companies see thousands of similar proposals each year. What set us apart to the point where they were willing to commit? We were not just another team of pro athletes, looking for a handout. We talked with them about their companies and engaged them in business conversations. We talked about how to add value to their company.

We’ve got a lot in the cooker right now, and we’re hoping to have some great news in the coming days and weeks.  We’ll keep you posted.  Now I have to get off my butt and get to the pool again to try and clear all the sludge from my muscles.

Unfortunately this red-letter turkey extravaganza has kept me out of the pool for the better part of a week. I felt like I had to roll myself into the pool yesterday morning as I tried to knock the rust off.  It wasn’t pretty, but I guess it had to be done.  I kept hoping that the sluggish feeling would wash away, and I could get in the work-out groove.  It never happened, but hey, nothing in life is free.  I think I still have a drum stick lodged somewhere in the digestive track.  I shoulda poured on a bit more gravy to help get it through the system! I’ll keep that note in my training log so that I don’t make the same mistake next year.

I hope everyone had a wonderful Thanksgiving.  My wife and I love the Christmas season and can’t wait for the first snow fall.

—

Speed = a measure of the velocity of the bike, measured in mph or kph. Speed is not a good measure of exertion or intensity while cycling because it is greatly affected by opposing forces such as wind, grade, road surface, drafting, gravity (body & bike weight), aerodynamic profile and friction (drivetrain efficiency) as well as power. It is important to remember though, that races are won by the fastest rider, not the rider with the most power. Speed = Power – Opposing Forces (aerodynamic, gravity, rolling resistance) so in the end a rider must optimize this equation by increasing power and decreasing opposing forces as much as possible to produce maximum speed.

Intensity Factor (IF) = the normalized power for a ride with respect to the functional threshold of the rider = NP/FT. Therefore an effort at 100% of threshold should equal an IF of 1.0. If the rider has an IF of over 1.05 for over an hour, their functional threshold may have increased since the last test (or their power meter needs to be calibrated)

Functional Threshold (FT) = the maximum power a rider can produce for a period of 60 minutes. This can be estimated by completing a 60 minute time trial, a 60 minute “race-type effort” with a high normalized power (commonly a difficult criterium or fast group ride), by taking 95% of the power produced in a 20 minute time trial, 90% of the power produced in an 8 minute time trial or by completing a lactate threshold test in the lab.

Normalized Power (NP) = calculated power over a given duration that better takes into account non-steady state efforts. Average power will decrease if there are significant recovery periods during warmup, cooldown or in between efforts but the stress of the ride does not necessarily decrease (think of driving a car… you can average under the speed limit but it doesn’t mean you won’t get a ticket). Therefore, average power is not a good measure of exertion for non steady state efforts such as races, hilly rides and many group rides. Normalized power should reflect the actual intensity of the effort. It is calculated by taking a 30 second rolling average of the power values, taking these values to the 4th power, averaging these values and taking the 4th route of this number. Therefore, when the power spikes very high, these spikes will be given exponential weighting. For example, a criterium may produce an average power of only 160 watts (due to the regular periods of coasting) but the same race might yield a normalized power of 280 watts (due to the many accelerations). Though normalized power is a very good measure of true exertion, because NP works on a 30 second rolling average, rides with power spikes of less than 30 seconds may not be weighted as highly as expected and likewise other rides that contain maximal efforts of 30-60 seconds may be weighted more highly than expected.

Exciting news, Adam is back from his recruiting trips in Seattle and Denver. The dude can’t stop raving about Denver. I’m just glad he’s back. While he was gone I was without a regular training partner. Now that he’s back the problem is solved, but… I’ll poke fun at him anyways.

I saw this video from Chris Prouse and it really made me laugh. I’m like Chris, in that my bicycle has been my training partner for the past days while Adam way away.

Hope your autumn training is going well out there. Enjoy the video, hope it makes you all laugh too.

Both Mauch and Marsh are very clear lakes without much seaweed. I gone to each lake twice in the last month, such fun! Go ahead and email me if you’d like to know the best places to start your swim. It’s possible to swim 2-5 miles in both lakes. Enjoy!

Want to raise money for an expedition? You have to visit your sport’s trade show!

If you want to raise money for an expedition I suggest attending trade shows like this for four reasons:

1. Face to face meetings with your prospective sponsors inspires huge trust. Makes getting sponsorship more likely.
2. Seeing the gear first hand lets you know which gear you want most
3. Giving your pitch in-person is great practice for giving it on the phone later 
4. Trade shows are fun

We came to raise money and get gear sponsors for 10 Degrees Latitude Europe (July 2008). We made business cards (see contact page) and printed a one-page double-sided flyer. The business cards do a good job of establishing credibility and showing that we aren’t just a couple of schmucks. The flyer summarized our goals, needs and value proposition.

Adam and I spent 14 hours in Vegas. 4 hours at the airport, 2 hours in transit, 2 hours eating, and 6 hours at the conference. It was a PACKED 6 hours. We visited with over 40 companies, most of them together. And it was totally worth it. People responded very well to our goals, had positive things to say, and we already have many verbal commits from the best brands in biking.

As is always the case, we couldn’t have done it without our friends… My cousin Reghan gave us entrance passes (care of our friends at Specialized). Our friend Matt from Cadence Cycles advocated for us with amazing introductions to his favorite manufacturers. Even the people at the concessions counter were on our side (2 for 1 hotdogs).

More to come about our favorite gear from Interbike 2007!

We are headed to Las Vegas to attend the world’s largest bicycle trade show. The conference is called Interbike.These trade shows are amazing, 22,000 attendees, 9000 brands, all under one roof. They are a critical event for those seeking sponsorship (like us) and a lot of fun too.

Both of us are going. We will be in Las Vegas for about 18 hours, so it’s all about the time management.

Goals
1. Find a bike frame sponsor.
2. Lay groundwork to raise $30,000.
3. Meet some nice people.

Wish us luck!

What Motivates Us

We asked each other what we wanted from an adventure:

• I said I wanted it to have a defined goal, which basically meant it couldn’t just be a hike. I like things that are measurable and have defined ends. I like the sense of accomplishment that comes from finishing a project. Mountains are pretty good that way. The summit is the goal, so you know when you’re done. And you know when to celebrate.

• Adam said he wanted a project that let him see the world at his own pace. I got the sense that his travels with our nation’s military allowed him to see the world, but he didn’t get to choose when he came and went (and I’m projecting here, so it might not be totally accurate). I’ll addend this blog story after I ask him if this is how he actually feels about his military travels.

Swimming the English Channel

We both liked the idea of swimming the English Channel. It is a 21 mile swim in 56-degree water. Swimming the channel traces its history back to 1875 when Matthew Webb (a naval captain). Wearing a wetsuit is considered “unclassy”, as is taking more than 20 hours to complete the swim. Only 811 people have swum the channel.

Biking 1000 Miles

Somehow we got to thinking that swimming the channel was a good start, but couldn’t be the whole adventure. Firstly, it’s only 20 hours. Secondly, it didn’t fulfill Adam’s desire to “see the world”.

I’ve always had a personal fascination with Edinburgh. It is such a green city, and the home of the world’s first medical school. I knew I wanted to visit it again. So I asked Adam if adding a hugely long bicycle tour to our expedition would be a clever idea. He thought it sounded crazy, and fun.

We were almost all the way there…

Naming Our Baby

Adam noticed that the northern most part of Scotland was at the 58th Latitude, and Paris was at the 48th Latitude. That was 10 Degrees of Latitude. We thought to ourselves, wow that is pretty cool.
Together we decided to name our expedition 10 Degrees of Latitude. The name stuck.

10 Degrees of Latitude visits the 7 Continents

As some of you might know I set out a number of years ago to climb the tallest mountain on all seven continents. I finished this goal in 2005, after climbing Mount Everest. It was an amazing journey, and one that I would love to repeat, with a twist (and with Adam).

Every year 10 Degrees of Latitude will be visiting a new continent. Our first continent is Europe in 2008. Every year we will invite more participants to join us in our journey. We will raise money for important causes on each continent, visit with locals, and experience the world’s cultures first hand. Join us!

One Last Thought

It is fascinating to think we will be traversing distances that are so vast that they are visible on a map. Makes me shiver.