Shoe Review: Quick Thoughts on Neutral Half Ironman Shoes

There are plenty of long, highly technical shoe reviews out there, so rather than repeat that [mostly] good work that has already done, I'll try to get right to the point and make this as useful/practical as possible for those looking for a neutral shoe appropriate for the Half Ironman (HIM) distance...and perhaps without the time to read scholarly reviewed journal articles on shoes...

To set the context, throughout my duathlon season in 2011 and most of my tri season in 2012, I raced in the Nike LunarRacers. Back in 2011 when I was first becoming more serious about running/duathlon, I trained in the Nike LunarFlys (which would now be too built up for me, even for training purposes, but back then they were a good fit) so the natural progression on race day was into the significantly lighter but similarly neutrally built LunarRacers. I loved everything about the LunarRacers -- the time period and my experience spans all models from the original to the 2 -- except for the upper, which I found to wear down and even tear somewhat fast, and the tongue, which was made of the flimsiest material ever and thus would always sink down into the shoe and rub against my forefoot during fast transitions.  So, for those two years, I literally spent an extra 10-20 seconds in transition dealing with the "pulling up" the tongue, and this held true regardless of what lacing system I was using.

Toward the end of 2012 I realized it didn't have to be this way, and that the time, energy, and stress cost of transition in the LunarRacers outweighed how much I loved the shoe (which I would still wear for an open road race any day).  After seeking the opinion of some friends in the shoe industry and the Slowtwitch community, I tried out some comparable New Balance Options, the MR 1400 and the MR 1600. 

I found the MR 1400 to be extremely comfortable and durable, and started using this for nearly all of my training runs.  At a listed weight of just 7.1oz, the shoe was still really light, but felt more like a trainer than a racing flat.  Some of this may have to do with the 11mm drop, so the shoe is indeed quite a bit built up. In any event, the upper and tongue had none of the problems of the LunarRacer, and although this shoe had a less cushioned feel, I was starting to really work my way into it enjoying the springy sensation off the road, and feeling like I found a solution with New Balance!!

Because I thought "lighter is always better," I went with a similar approach that I had done when I first came into the sport with the LunarFly/LunarRacer combo, and opted to order a pair of the MR 1400's lighter brother, the MR 1600.  I raced a reverse triathlon in these bad boys and had one of the fastest and best feeling run splits [10K] of my life...so why not wear them off the bike a few weeks later at the HIM distance?  Mistake! My shins and calves lit up wearing this, and simply could not handle the stress of such a minimal shoe after biking near threshold for 56 miles. Again, no problems with the tongue in transition, but just not enough shoe there for me at this distance, and I suffered my way to a slower than usual 13.1 off the bike.

So, 2013 rolls around and I am thinking that the NB 1400 would be my HIM shoe...until I hear that Nike is releasing a new version of the LunarRacer (3+) with a completely redone upper.  Fast-forward to now, and while I only have a training run under my belt in the 3+, I can say that this shoe is basically everything I loved about the older version (light-weight but extremely cushioned ride) with a more durable upper and traditional tongue that - although in the comfort of my living room - didn't slip at all during a mock transition.  I obviously still need to try these in a race situation before I can really say more, but for those of you on the edge, if you liked everything about the older versions except the upper (a la, me) then this could be the best thing since sliced bread...minus the price differential between the two, or refined crap in your sliced bread...but I digress...


So, all of that said, I am not yet convinced that I will explicitly race in the LunarRacer 3+ and certainly not for all distances.  I think the best part of this process hasn't been discovering the perfect shoe, but rather, finding a trio of shoes that should meet all of my needs, can be mixed up, and also used with some specificity.

New Balance MR 1600: Lightest of the 3, and something like a 7mm drop. I'm not at all into any of that barefoot stuff, but you literally feel the ground in these shoes.  Hardly any cushioning.  I'll wear these for open running races 5K to 10K (maybe a half-marathon if I was willing to hurt bad in the lower legs for a few days post), and could see myself playing with these in multisport races with 10K or less total running (Oly and down and distance).

New Balance MR 1400: Although lists as 1oz heavier than the LunarRacer 3+, in my hands, there is no weight difference at all.  I think the biggest plus to this over the LR 3+ is that there is a bit less cushion so you have more of a feel for the ground, and thus actually feel a bit springier while running.  The con here in my opinion is the significant 11mm drop, which provides some comfort, but also left me wondering if a recent heel injury (more on this to come once it's fully behind me) had something to do with these shoes.  If "feeling" springy is important and you are not a true midfoot striker (and/or need to protect calves) then I would say this is the perfect HIM shoe.

Nike Lunar Racer 3+: Initial reaction is positive, but like I said, I still need to race in these. In comparison to the MR 1400, same weight, much more cushioning (maybe too much, as my first run in these after being in the MR 1400s actually felt kind of clunky) and the lowest drop of the three (good for encouraging midfoot striking).

All 3: Durable uppers and solid tongues, likely fine in transition with any good lacing system. In conclusion, MR 1600 for short stuff and road races knowing my lower legs are going to take a beating, MR 1400 or LunarRacer 3+ for HIM distance...for those that don't mind a bigger drop but like a springy feeling, I'd say the MR 1400, and for those that want a very cushioned ride with little drop, the LR 3+.  I still need to figure out which case optimizes my racing, and will certainly rotate these in training.

Hope this helped a bit!

Product Review: Kiwami Triathlon Race Suits

I want to start by giving a little background about my relationship with Kiwami Triathlon.  At the end of the 2011 season, I had started to follow another strong amateur named Bill Robertson; he is an accomplished racer and also an accomplished writer. I noticed he was supported by a company called Kiwami, which at the time, I knew little about.  After exploring Kiwami's website and getting into a pair of their tri shorts, I was sold on having them create and customize my race kit.  That said, at the time I was still a grad student and my budget was tight. I reached out to Andre (Director of Kiwami USA) and explained my situation, as well as my goals as an aspiring athlete, my credentials as a writer, and my broader involvement in the triathlon community. He saw that there could be mutual value in forging a partnership, and thus agreed to help me out with my kit. Since then, my relationship with Kiwami represents [to me, anyways] the quintessential partnership between an aspiring amateur and company; Kiwami has helped me out with my apparel needs, and at the same time, they have sought continuous advice from me on how to improve both their product and presence in the United States market.

Kiwami is dedicated to continuous improvement and excellence.  In that spirit, when I started hearing [more and more often] a similar theme from prospective customers -- "I really wanted to try Kiwami and have heard good things, but the descriptions on their website stink and do not really differentiate between the products, so I went with something else" -- I approached Andre and shared the news. After some quick review, it didn't take us long to realize that they were right; the product descriptions available on the internet were not very telling. So, thanks everyone for your feedback, and consider this an effort to act on it! I was instructed to put the latest and greatest Kiwami racing gear to the test.

What follows is a product review of Kiwami's most popular two-piece triathlon clothing.  Consider this Part 1, with Part 2 coming shortly to cover the one-piece options. Everything is broken down into bolded sections for easy navigation.  I start with some general topics which, since they apply to everything, I recommend you read regardless of what garment you are considering, and then go into specific products. Everything comes from my own experience training and racing in these tops and bottoms.  Not that I would do it any differently, but I want to explicitly highlight that I got specific instructions to make this a "no BS write-up," so everything below represents my honest perspective.

Overall Experience: Obviously I am biased, but you would be hard-pressed to find another company that offers a better combination of quality and service. You won't find Kiwami in stores because they decided to sell DTC in an effort to keep prices in line with the competition while offering higher quality products; e.g., cut out the $$ that goes to the middle man, invest it in the product instead. The kicker is that while most DTC companies struggle with the customer service element since that is not their sweet-spot, Kiwami hits service out of the park.  If you call the "Contact Us" number on the website, someone from their team will literally spend more time with you on the phone than your physician; going over sizing, your wants and needs, and then recommending the right product...only to have it shipped immediately and at your door 3-5 days later.  The return policy is great, and now, hopefully the product information will be solid too!  I will end this section by saying I realize you may be thinking "of course Brad is going to say Kiwami is the best quality, he is one of their athlete ambassadors and even admits he is biased." Against that backdrop, I want to point out that many World Champion athletes across distances ranging from IM to ITU Olympic events (including the Olympic medalist Brownlee brothers) choose Kiwami...and every company in the world is eager to send these guys and gals free stuff...

Customization: I could not find a better option anywhere, including my local T-shirt store.  For between $5-$15 per logo, you can have pretty much anything printed.  No rubbing, no peeling, and as little as a seven day turn-around, so this is perfect if you are rushed. You simply send in a vector style logo(s) with instructions on sizing and placement, Kiwami confirms it is workable, and boom, you have a kick-ass kit. This was put together in less than a week:

Sizing: Particular details will follow in the product-specific reviews, but generally speaking, all of the bottoms run true [if not a little big], and the tops seem to run small.  For instance, at 6 foot and a broad 160, I am a Med short pretty much across the board, but an XL in some tops. Put simply, the tops are tight and short.  While a large top would be workable for me in the shoulders, they tend to ride up on the midsection. I find that an XL doesn't ride up as bad, and at the same time, the material itself still clings to my body very well (e.g., does not catch wind, which is a problem I have had with many other tri tops).  All of that said, my overarching [and highly personal] advice on sizing is to size up for comfort in training apparel, but size true for what you will wear on race-day.  I say this because none of tops will ever be so tight that they are truly restrictive to the point that they would negatively impact performance, so in my opinion, it's always better to ensure a snug fit on race-day, since wind resistance is killer.  If you want more detail on this, check out this great read and diagram that shows just how important a proper-fitting race suit is. 

Durability and Drying: I group these together because they go hand-in-hand.  If you follow the care instructions and hand-wash the garments in cold water and then air-dry, they will last you many seasons.  But since I promised total honesty in this review, I will delve just a bit into what happens if you stray from the protocol.  I have experimented (in a rush) with machine washing on delicate and then tumble-drying on the air-fluff (e.g., the most delicate) mode.  I have found that this approach has not hurt the integrity of the material itself, but has lead to some peeling of the logo and any other print that may be on the apparel.  I would advise you to follow this approach at your own risk, with an understanding that while it may be OK, it's far better off not to be lazy and handwash and air dry.  Also worth mentioning here, all of the Kiwami products dry out extremely fast (easily overnight, even after 4 hour rides on the indoor trainer whcih all lead to heavy perspiration), and as a result, they don't hold nearly as much odor as other brands I have worn.  I will often go 4-8 wears before washing.

Jammy Swim Bottom: Great swim focused item. More comfortable at the same price-point as comparables from the swim-specific brands. There is no padding in this bottom, so I would not recommend it for any distance above a Sprint, or maybe an Oly if the swim is non-wetsuit.  Although I wear this in a Sprint, it's best use is daily at the pool for swim training. Sizing wise, I am in between a Med/Large here; cut goes right above my knee. Holds the upper leg tight so there is no drooping down. No neoprene or any other buoyancy creating devices, but there may be some "bubble-lift" created by the hydrophonic material they use; hard to experiment here because so much changes day-to-day in the pool, but in general I've noticed I am about one second faster per 100/m in these versus a traditional Speedo. Interesting to note that they won't dry [on your body] nearly as fast as the other bottoms, and that probably has to do with the "bubble-lift" trapping some water. I thoroughly rinse them in cold water after every use, and then use the "wringing machine" at the pool for an initial dry, and hang-dry over night.  I'm sure they would last slightly longer if I didn't use the "wringing machine," but when I am rushed to get from the pool to the office, it is a must.  I've heard mixed things, but expect anywhere from 3-6 months out of these before stretching of the suit occurs.  The wide range depends on factors like how you rinse and dry, and chlorine levels in the pool. 

Prima XC Top: The most important thing to note here is this top runs very small.  At 6', 160lbs I am in an XL and even that rides up in the mid-section while running, so if you are a larger athlete be sure to size up here.  The material on this top is interesting; it is legitimately water repellent (e.g., sweat rolls right off of it) which is incredible, but this causes it to be a bit stiffer feeling.  Early in a race when you are dry it may not be the most comfortable top, but later in the day you will be very happy that you aren't water logged from sweat and aid-stations.  Perfect for long-course hot weather racing where you expect a lot of perspiration and "water-over-the-head" aid-stations.  If you don't think you will be wet, I would steer away from this and toward something softer so you can maximize comfort when waterproof isn't a priorty.  

Prima XC Bottom:  These also run a bit small, but not to the same extent as the top.  I am a large here, so the range of sizing will cover pretty much all athletes.  I would recommend sizing up, but it wouldn't hurt to call Kiwami prior to ordering these and go over your individual specs to minimize the risk of needing to exchange. In terms of material, see above [Prima XC Top] as it is the same.  During a hot indoor workout on the bike, it was cool to literally see my sweat roll right off the shorts. The padding in this short is pretty built up; I would say closer to a true cycling short than most tri bottoms.  That said, running off the bike in these was very comfortable; I had no issues with chaffing, rubbing, or padding impacting my stride. This bottom is a great option for all hot-weather races where you anticipate getting wet, or for IM racing where saddle comfort is key and the built-up padding becomes helpful.  Also great for use as a a pure-play cycling short. 

Prima Classic Top: While this top shares the "Prima" name, it is quite different from the XC.  For starters, the Prima Classic runs much more true to size. I am in between an L and XL, and while I am comfortable in either, I prefer to train in an XL and race in an L -- following my logic in the sizing section that I want to optimize around comfort in training, and around aero-dynamics in racing.  Even though the XL fits snug, I figure if a large doesn't ride up on my mid-section too badly, there is less likelihood that it will catch any wind at all. The other major difference between this and the XC is the material.  The Prima Classic is much softer and smoother than the XC, but this comes at the cost of sacrificing water repellence; although the Classic is fast drying, it still carries some moisture.  In practice, the Prima Classic top is great for athletes that 1) are larger and simply cannot fit in the XC 2) prefer early race comfort and are not concerned about carrying a little moisture later on and 3) cooler weather races where it is anticipated that the athlete says dry.  If you don't anticipate extreme sweat and/or dumping water over yourself at aid-stations, I would go with the Classic over the XC in almost any circumstance; the material is that much softer.  That said, in hot weather races, the Prima XC ends up becoming more comfortable by the end of the race since it literally does not carry any moisture. 

Prima Classic Bottom: Same material characteristics as the Prima Classic Top above. For sizing, like most Kiwami products, size down one degree in the Bottom versus the top; so for the Classic, given I am in between an L and XL in the Top, I am comfortable in either an Med or L in the Bottom.  The other difference between the Classic and the XC Bottom is the padding.  The Classic has a slightly less built up pad, and the cushioning itself is made of a softer material.  Personally, it is plenty of padding for me, and I prefer the softer material in the Classic versus the XC Bottom. 

Quick Summary of the Classic Family:  Larger athletes should look toward the Classic over the XC in all circumstances   Size down by one degree in Bottom versus Top for both. Cool weather races where waterproof isn't a priorty I recommend the Classic full suit.  In hot weather races, I recommend the XC, or a combination of the XC top and Classic bottom since I personally find that softness on the bottom and water repellence on the top are the most important factors. The other thing to keep in mind is specific to the shorts, and that revolves around athlete preference on the amount of padding; think of the XC as closer to a cycling short, and the Classic more similar to a traditional tri short. That said, I had no 'problems' running in either, just the Classic is more comfortable. 

Twinki Bottom: This is a highly versatile short with sizing that runs true, and if anything, unlike most Kiwami products, these may even run a bit on the larger side.  This short is made from a very soft material that although not water repellent, is extremely quick to dry. The padding is sufficient, but less built up than both of the Prima models.  This is a perfect option for Olympic and HIM distance races, as well as for use as an everyday training short.  The Twinki's strength is in the comfort it yields running off the bike.  Of course this comes as a result of having less padding, but if you are an individual that doesn't need much in the way of padding, this could be your best option for any distance.  It is also a bit more flexible than the Prima bottoms.

Tempo Top: Sizing runs true, although athletes may want to order up here as well.  I am right in between a Large and XL, and like I point out in the section on sizing, during training I'll wear an XL, but at a Sprint Tri, I would want to be in a Large.  This is a great "everyday" top in the sense that it is extremely light-weight, simple, and comfortable.  While not water repellent, the Tempo hardly holds any moisture at all during workouts, and drys out within a few hours of even the sweatiest indoor sessions.  The Tempo does not give the same attention to structural fit as either of the Primas, meaning that while it doesn't provide that extra level of compression, it does become a great choice for athletes with unique physiques that need some additional flexibility.   Pairing this with the Twinki bottom seems to make a lot of sense. 

***Note that this review will likely be edited over time to account for factors such as product-life and also to include additional products as they are released.  Remember that "Part 2" will focus on one-piece suits and released shortly. If you have any questions or want to follow up on anything written above, don't hesitate to contact me. 

Product Review: Xendurance

You know you are a triathlete when Monday becomes your favorite day of the week!!  I'm thoroughly enjoying this easy Monday after a tough weekend of training that capped off a three week build which had me training at volumes of 20, 21, and 18 hours.  While the primary focus of the cycle surrounded increasing durability, all of those weeks were filled with high-quality sessions, so it's not like I was just getting through long, slow miles and yards.  As I do some quick reflecting on this massive build, which was the biggest of my short career, I'm most happy with how consistent I was.  I was strong throughout, and rather than feeling like I was "surviving" the training, I felt like I was "thriving" and progressing over the entire course of the build.  Sure, there were some ugly workouts and heavy fatigue, but on balance, most days were extremely positive.

More than anything, a smart approach and plan to long-term development is the dominant factor in being able to absorb progressively more stressful training - so thanks Coach Wes for taking the time and truly caring engagement to purposefully build me up to this level of training.  Next comes proper nutrition and sleep; without high-grade fuel and proper downtime, it's impossible to progress.  At the highest level, the right nutrients enable the body to grow, and the body grows while sleeping; it's really that simple.  So, with a smart plan, good nutrition and the right amount of sleep, you are well on the road to success. But, is there more that can be done?  Are there other things that can make a difference?

For the longest time I would have said, "no," and as a result, never used supplements outside of whey protein and a calcium+D tablet to provide an extra layer of security against stress fractures.  But a little over a year-ago I literally stumbled upon a product called "Extreme Endurance" which marketed itself as a buffer against the burn and soreness resultant from high lactic acid training.   I did my research:

• Ensuring the product was safe: Talks with my physician and another doctor friend that is also a triathlete
• Approved under the most stringent international anti-doping policies given I was preparing to compete in the Duathlon World Championships, I made sure the product was evaluated under the strictest standards; e.g., Informed-Sport and Informed-Choice programs and
• Comprised of naturally occurring compounds: The magic is in the ratio, not some chemically engineered poison.  

After checking all of those boxes, I gave Extreme Endurance a try. After about a month of use, I noticed an enormous difference in my recovery time from individual workouts, and also recovery [in general over the longer term] from constantly building training.  Soreness that would once hold me back from executing quality work seemed to dissipate much faster.  The amount of time I needed to recover between quality sessions decreased markedly, and most notably, my recovery time following race-efforts went way down, which means I could get back to training faster (this post-race benefit is in-large part due to what I take in the week leading up to the race and the day following the race, per the dosing guidelines). All and all, I was amazed at how well Extreme Endurance worked, and how well I absorbed escalating training while taking it.  No substitute for a proper plan, nutrition, and sleep, but hugely beneficial at the margin after those factors are accounted for.



So, typical to my over-the-top engagement (it can border annoying, I know this, and blame my Mom for raising me this way) I reached out to the company Xendurance to learn more about the product, how it was developed, and exactly how it worked...and...amazement factor #2.  I was immediately put in touch with a Vice President at the company, Robyn Kellin, who matched my enthusiasm and spent so much time giving me the resources and knowledge to learn more about Extreme Endurance -- and it's not like she had to, I was already sold on it.  Not only was the product incredible, but the family feel and a real dedication to making safe and effective supplements to help athletes reach their performance goals characterized the company and completely wowed me.  One thing lead to another, and I became fortunate enough to be one of Extreme Endurance's sponsored athletes.  This basically means I get to feel less bad about bugging Robyn and Co. on a regular basis. Oh, and yeah, if you check out my company, its pretty impressive.  Talk about being a small fish in a big pond!

So, am I biased toward Extreme Endurance?  Absolutely.  Is it because they sponsor my pursuits?  No.  It's because the stuff works and is based on the best science and developed under the strictest scrutiny for both health and performance ethics.   I currently use three Xendurance products:

1) Extreme Endurance: Lactic Acid Buffer that works by eating the hydrogen ions released with intense training (I've learned its the byproducts of lactic acid, like hydrogen, that is the problem, not the lactic itself)

2) Xecute: Pre-workout drink that helps immensely with recovery by providing the body with the highest quality BCAAs to guard against muscle breakdown...and also helps fuel workouts by providing a lactate fuel source in addition to traditional glycogen (e.g., carbs) that I use to fuel my workouts

3) Immune Boost:  The Rolls-Royce of multi-vitamins, complete with essentials, plus micro-nutrients and compounds that are specific to the demands of someone putting their body through high physical stress

Taken together, this Xendurance trio has absolutely helped me achieve the consistency and progression in my training that I'm confident will take me to the next level


Yes, the products are expensive, but well worth every penny; especially if you are serious about your progression as an athlete and are at a point where the boost you get at the margin makes a difference (e.g., you've already got the plan down, eat and sleep right).  For me, this is about being competitive at national races, not to mention, about a determination to constantly best myself that underlies all of my training and racing.

I am so fortunate to work with Robyn, Sandy, and Iron Jeff over at Xendurance.  Thank you all for putting up with me, believing in me, and supporting the pursuit of my goals.  If you have any questions about the products, I highly recommend you spend some time on the Xendurance website which is a great repository of written, audio, and video knowledge.  Also, feel free to reach out to me personally.  I encourage all the athletes in my community to start with Extreme Endurance, and go from there.

I know this is a bit of an nontraditional post for the blog, but much like my musings on other elements of the sport, I think a great many endurance athletes can benefit from learning about Xendurance and working it into their program if appropriate.