Tri Talk Triathlon Podcast

The audio for this podcast can be found here. If you are listening to the audio, I recommend you also go to the Tri Talk Top 20 page while listening.

It’s the Tri Talk Top 20, your guide to the most economical, affordable, and essential gear to swim bike and run faster, on this special edition of Tri Talk.

Welcome to Tri Talk, your podcast source for triathlon tips, training, news and more. My goal at Tri Talk is to help you swim, bike, and run faster, to meet your personal triathlon goals. Whether you are an elite or amateur triathlete, we cover sprint distance to Ironman distance. I’m your host, David Warden, and this is Tri Talk episode 35.

Although my goal at Tri Talk is always to help you swim bike and run faster, I believe that this episode may do more to improve your performance than any other episode I have done so far. The Tri Talk Top 20 is an independent listing of triathlon gear, supplements, orthotics, and printed resources that I have specifically tied to performance gains when racing. The purpose of this report is to provide you with a list of the most effective training and racing components, while educating you on the most economical investments in training gear. I am so excited to publish this report. I wish that someone had given this to me when I first started triathlon. I recognize that much of this report is subjective. My opinion as an athlete and coach has influenced the decision on which components made the list. You may note some items that have been omitted that would likely be used by a professional triathlete. However, the focus of the report is on either essential or affordable components. For example, 9 of the 20 items are under $50, while 18 of the 20 are under $400. I decided to focus on realistic purchases for the age-group athlete, but with gear that is still used by the Pros. Professional triathletes regularly use the components of the Tri Talk Top 20.

I understand from your feedback, that one of the best things you like about the show is that it is short and to the point, averaging about 30 minutes per episode. This show will be a bit longer. When I say this is a special edition of Tri Talk, I really just mean it is a longer version of Tri Talk. I simply can’t get review all 20 items in in less than 40 minutes, but I promise this longer episode will be worth it.

Let’s set some ground rules around the Tri Talk Top 20. Nothing can ever replace hard work, training hours, and genetics as the primary factors in your triathlon performance. 95% of your performance will be based on training time and genetics. There is no magic bullet or magic pill that will get you to the podium. But that last 5% is the difference between middle of the pack and the top of your race category. There are external components that can assist you in maximizing your performance potential.

I have associated each component with time saved over an Olympic distance race, components range anywhere from 1 second to 3 minutes. Wherever possible, the time saved is based on independent scientific studies. Otherwise, time saved data are calculated using mathematic principles, or even crude observational inputs from me from my experience as an athlete an coach. The time saved data are based on an average triathlete. There are no guarantees in performance gains, and your results’ will vary. There are simply responders and non-responders with the application of some athletic components. Athletes with an existing high fitness and experience level will likely see less than the noted time saved, while less fit or experienced athletes could see more, with the exception of components that provide an aerodynamic advantage, where the faster cyclist will see an increased benefit.

In addition to a time saved value with each component, I have also scoured the internet and searched for the best price on each component. I have done all the work for you. If you find a better total price on the item with shipping on a new component, please e-mail me at david@tri-tak.com, and I will make the correction. I recognize that many listeners are from outside the US, but the shipping charges I have in the report are US domestic shipping costs, but it will give you a general idea of the cost of the item.

With that time saved value and total price, I am then able to bring you the $ per second it will cost you to realize those performance gains. For example, the item that saves you the most time in an Olympic-distance race may not be the most economical in terms of $ per second saved. I will also publish a soft copy of the report on the Tritalk website at tri-talk.com.com/tritalk, so you don’t have to remember all the details from the report.

You can send in your comments and questions to david@tri-talk.com.

Now, before we get started, this is an independent report that has not been influenced by any triathlon manufacturers or internet retailers. All the Tri Talk top 20 are products I have regularly used when training and racing and consistently recommend to athletes. However, I recognize the fact my e-mail address is david@powertri.com (it was at the time of this episode’s release), and powertri.com is an internet retailer, so I have some explaining to do. The founders of powertri.com are good friends of mine, and when I was still an itsy-bitsy podcast that no one had heard of, they were kind enough to give me an add on their home page, a cool e-mail address and web space to put my show notes on until I got my own website up (which is now up!). Unlike the other ads and promotions you hear on Tri Talk, all the promotions you have heard for powertri.com have been quid pro quo for the web space and e-mail address, and I haven’t taken any money from my friends at powertri.com. We are two separate entities. Although some of the products in the Top 20 happen to be the lowest price at powertri.com, if you find a lower price on a new item, send me the link, and I will make that correction on the electronic report so that all our listeners can benefit.

OK, let’s get started! There are several ways that I could present the Top 20. I could sort them by overall cost, sort them by total time saved over an Olympic Distance race, or I could sort them by price range. Actually, I have done all of that on the electronic report on the website, but for the podcast, I think it would be cool to go in order of biggest bang for your buck. In other words, how much did the component cost, how much time will it save you, and therefore, what is the dollars per second cost. I know that many of you listen to Tri Talk while you training or commute, but if you have a chance, I recommend listening to this podcast again later with the report in front of you, I think you’ll get more out of it. So, number 20 on the Tri Talk Top 20, in order of value is:

20 - Swim fins. Now, obviously, you can’t wear swim fins during a race, but the concept is that using this component when training will help you when racing. This is a good time to point out that many of the items in the Top 20 are items you use in training and on race day that have a direct impact on your speed during the race, while other items are items that when applied properly in training, are not used on race day, but will reap benefits when racing, and swim fins is one such item. There are 3 benefits for using swim fins. First, you will get a feel for what it feels like to swim faster, second, there is some research that it will improve ankle flexibility, and therefore a better whip and snap in your kick, and third if you are new do doing drills when swimming, they allow you to maintain speed with a light kick to focus on your technique. I was not able to find any independent data on how much time you would save from the use of fins, the results on this one really will vary by swimmer type, so I have associated a very conservative 1 second to your Olympic distance swim to the use of swim fins. Without a study to back it up, and no real observational application on my part, I would prefer to lean heavy on the conservative side on this one. My choice for swim fins is the Aqua Sphere Zip Fin. They are the most comfortable pair of fins available, fully adjustable straps and comfortable neoprene lining. Some of those fins rub my feet raw. The best price I found was at greatamericanoutfitters.com for $30.95 shipped to your door. Again, if you see a better price, let me know. At $30.95 for one second saved, your dollars per second on this item is $30.95.

19 – Aero wheels. Now, I know that some of you are thinking, how can aero wheels be number 19 on the list? Remember, I am going in order of dollars per second saved. If you are really serious about being as fast as possible, aero wheels are a must. Plenty of wind tunnel tests have verified that you will save a bundle of time with a good set of aero wheels, and consensus is that a set of aero wheels will shave off an additional 45 seconds over 40 K compared to a pair of regular multi-spoke road wheels. For 17 of the Top 20 I am going to recommend a specific brand, but aero wheels is one that I don’t feel comfortable endorsing one brand, I simply have not used enough different brands to say that one is better than the other. Any 3 or 4 spoke, or deep rimmed wheel weighing less than 1600 grams a pair from a major wheel manufacturer will be sufficient. Preferably tubulars and not clinchers. That gives you plenty of options. At an average of $1,500 a pair, with $50 in shipping, your dollars per second saved calculates to $20.67 per second. Now don’t panic and turn off the podcast, remember, most of the Top 20 are well under $100, but no triathlon list would be complete without a set of aero wheels, and they are pricey. You can get them for much more or less than $1500 if you shop around a bit.

18 – A Bike trainer. This is just a simple trainer that you can hook up to your primary or secondary bike. The obvious advantage of a bike trainer is the ability to cycle regardless of the conditions outside, allowing those of us who train in geographies with 4 distinct seasons to train year-round, which is a critical part of triathlon training. There are 3 other advantages of a bike trainer. I believe that it was in the 2006 March or April issue of Triathlete Magazine, where Peter Reid talked about how he spent at least one day a week on his trainer regardless of the weather in order to focus on drills. Drills like single leg drill are much more effective, and safer, on an indoor trainer. The third benefit is that for some athletes, the ability to cycle while watching TV is a motivator to get them on the bike. Hey, if that’s what it takes to get you on the bike, fantastic. I got through the first 4 seasons of 24 last winter and it sure made the time fly. The fourth benefit of a trainer won’t make you faster, but it’s a great way to spend time with your significant other. If you are in a relationship, and training is taking time away from that person, consider setting up a couple of trainers, and spend 30 minutes of your workout that day side-by-side. For the last 4 months my wife and I have cycled together in the basement 3-5 times a week. It has been a wonderful way to connect with her and catch up on what’s happening in her day. I wish I had done it much earlier in my triathlon career. I have associated a time savings of 10 seconds with the use of a trainer, primarily for single leg drills. If you live in climates that have real winters, you may even get more benefit out of trainer with the ability to train year-round, and don’t forget that even in warm climates, a trainer will ensure that you are able to train even when it rains, and you can stick to your schedule without excuses. There are several types of bike trainers. Mag drives, or magnetic drives, fluid trainers, and rim drives are the most common. Fluid trainers cost more, but are smoother and quieter, and if you live in a small apartment that may be important. I don’t like rim drives, because I would rather wear out an old tire on a mag drive than have my rim worn down. Fluid trainers are popular and are very nice, but I just love my two mag drive trainers, particularly because they cost so much less than the fluid trainers. My product recommendation is the very economical 850R trainer from Minoura, with the best price of $109 plus $19 shipping on ebay. At $128 for 10 seconds saved, your dollars per second on this item is $12.80.

17- A wetsuit. Almost all races, unless the water is fairly warm, allow a wetsuit, and almost without exception you will be faster with on than without one. I have done this item a bit differently. I have not associated a time saved comparing no wetsuit to wearing a wetsuit, but rather the time saved by upgrading from an older wetsuit to a new wetsuit. There really is a difference in technology with the new wetsuits. I tested my 2004 Orca Speedsuit, which is a great suit, against my 2006 Orca Apex, which has a completely different composition. The Apex was consistently 30 seconds faster over 1000 meters the two times I tested them back-to-back. Recognizing that this was not a scientific test, I am going to give it a conservative 30 seconds saved over the 1600 meters in an Olympic swim, with experienced swimmers seeing less benefit than poor swimmers. If you have bought a high-end wetsuit in the last couple of years, you are probably already wearing a very fast suit. My recommendation is the Orca Apex, although there are plenty of great suit out there. The best price on the Orca Apex is at powertri.com, where there list price is already an outrageous $439, but Tri Talk listeners get an additional 15% off when using the discount code tritalk15, tritalk-1-5, all one word, at checkout, through March 31 while supplies last. Bringing the total down to just $374 with free shipping in the U.S. 30 seconds saved for $374 is a dollars per second figure of $12.47.

16- A tri bike. Again, a tri bike is a must for anyone serious about triathlon, and number 16 hardly seems worthy, but again I am reviewing these by dollars per second saved. The time saved data I am using is comparing a standard but decent road bike to a real tri bike. I could do an entire podcast on the differences between a road and tri bike, but in summary, a real tri bike will have a more aerodynamic front-end, aero fork, aero down tube, bar-end shifting, a real-wheel cutout, a steeper seat angle, internal cable routing and a few other things. You just can’t slap on a pair of clip-on aerobars on a road bike and call it a tri bike. A real tri bike compared to a road bike will save you about 180 seconds over 40K. Although I am partial on tri bikes, and I love my tri bike, I have not ridden enough to say that one is definitely better than the other, although I do think the Kona bike count published by slowtwitch.com should have some influence in your decision. The median price for a good tri bike, and I say median instead of average because some bike are so pricey they throw an average out the window, the median being the middle point where 50% are more expensive, and 50% are less expensive. The median price of a good tri bike is $2,000 with possibly $100 or so in shipping if you are brave enough to buy it online. $2100 to save 180 seconds is a dollars per second figure of $11.67.

15- A product called the Wedge. This is a thin orthotic wedge that you put between your cleat and your shoe that helps ensure proper knee and foot alignment when cycling. They can also be alternately stacked to help correct leg length discrepancies. I did a podcast on the Wedge back in episode 18, which I think is no longer available, but I’ll do a show on it again in the future. I love this product for both benefits, since I do have a noteable leg length discrepancy, and it has really helped even my stroke and eliminate an IT band problem I had on that shorter leg. I would love to assign a huge time saved benefit to this component, but I just don’t know for sure how much it will make you faster if you are not a freak like me and have relatively even legs. The biggest benefit from this device is probably injury prevention. However, even with even legs, I am confident that it does align you in a position for a more powerful stroke, and I have given it a time saved figure of 3 seconds. To your door from bicyclefit.com for $30.95, with a dollars per second figure of $10.13.

14- A nutritional triathlon components. E-gels from Crank Sports are a heaven-send for me. 150 calories per packet instead of the usual 100 is awesome. Unlike other gels, e-gels also contain your necessary electrolytes, so you can drink them with water and not sports drink. For some reason, sports drink makes me have to pee all the time, and I can’t tell you how cool it is to not stop every hour to go to the bathroom anymore. I was once running stride-by-stride with Ironman Champion Michelle Jones at the end of a half-ironman for 20 minutes, but I had to pee so bad I had to stop at a port-a-potty. I could have been famous! Of course, she was on her second run loop and I was on my first loop, but I could have kept up with her for the whole run, I know it! Anyway, this is another product that is hard to associate a reasonable time saved figure, although crank sports guarantees a PR on your next marathon using this product. To be conservative, I am going to associate 3 seconds saved due to the fact that you can carry less of them, since they have more calories per packet, and that means less time breaking rhythm to open them up. If you have a sensitive bladder like me, it could be even more time saved. Best price of $24.94 directly from Cranksports.com for a case of 24 packets is a dollars per second saved of $9.98.

13- Is proper apparel. The right clothes when racing make all the difference. Tight fitting clothes are aerodynamic. There should be no flapping from any of your clothes when racing. Comfortable clothes that give light padding and no chaffing let you focus on your race and not your discomfort. You realty need to invest in some name-brand triathlon apparel, and stop racing in the spandex you bought from Walmart. Also, I feel that the right clothes that you look forward to wearing, the right color, cut, style, all give you a huge confidence boost. You look forward to working out and racing when you know you look good. I am confident assigning a 15 second time saved to aerodynamic, comfortable, good looking race apparel. Since apparel is so individual, I am not recommending a specific type, but I am partial to Zoot and Desoto. Spending about $120 for a top and bottom at 15 seconds saved is a dollars per second saved of $8.33, and that 15% discount for Tri Talk listeners at powertri.com with the discount code tritalk15 applies to all purchases through March 31 while supplies last.

12 – A power meter. Training while monitoring power, or wattage, is a huge benefit when cycling. I should do an episode on that too, but I just don’t have the time in this episode. Suffice it to say that the ability to monitor your power output when cycling, and to correlate it to effort, or heart rate, will let you dial-in on your bike fit and cycling thresholds. While the computrainer will always be the gold standard in power training, it did not make the list due to its $1500 price tag. If you can afford it, get it. For the rest of us mortals, there are more economical alternatives for monitor wattage. The Polar Power System is a $300 item that will give you what you need to train with power. I prefer it over hub-based power systems due to its ease of installation. To your door for $300 from heartratemonitorsusa.com, remember I’ll have all this info on a downloadable report from the website so you don’t have to remember this. I have given it a time saved of 45 seconds, training with power is big, and a dollars per second value of $6.67.

11 – The x-lab saddlewing system. This is an awesome component that mounts to the back of your saddle that carries 2 water bottles, spare tubes and tires, and CO2 cartridges. Slowtwitch.com wind tunnel tests have shown that 2 water-bottles on mounted high behind the seat is 4 seconds faster than placing two bottles on the seat and down tubes. But, to me the real advantage of this system is that it carries everything I need already on the bike without having to load and unload any of my emergency bike supplies from my jersey or mounting it on the frame. My bike frame stays clean and aerdynamic, I can come into T1 and everything I need is already on the bike, and I can come into T2 and not unload tubes and CO2 cartridges from the back pockets of my jersey, and still have 40 oz of extra fluid behind me if I want it. So 4 seconds saved in aerodynamics from a clean frame, and I’m giving it another 5 seconds saved in each transition area for a total of 14 seconds. Best price is $63.71 with no shipping cost from powertri.com with the discount code tritalk15, and dollars per second saved value of $4.55.

10- Heart rate monitor. For the age-group athlete, this is the most economical way to evaluate your effort and likely lactate thresholds when training. Putting on a heart rate monitor for a race will not make you faster. But the proper application and use of a heart rate monitor when training can be one of best ways to increase your lactate threshold and therefore speed. The Polar S720i is the best heart rate monitor out there for triathletes. On one unit, you can see heart rate, speed, cadence, power (with the Polar Power System, sold separately), temperature, altitude, and a dozen other bits of data. But the other awesome part is that you can download all of these inputs to your PC and analyze them. How cool is that. I could go on and on, but I can’t. Delivered for $295 from REI, I am giving it a confident 70 seconds saved over an Olympic distance race when used to its full potential. That’s a dollars per second of $4.21. Well worth the investment.

9- CO2 kit. Don’t mount a pump to your frame. CO2 is the undisputed method for filling your tires on the road. It does take a bit of practice to learn how to use them just right, and it would be a good idea to sacrifice 1 or 2 CO2 cartridges each year just to make sure you have the hang of it if you ever needed to use it on the road. Fits in your jersey or even better, on the X-kab saddlewing system. When compared to putting an un-aerodynamic pump on the frame, and the very slight weight advantage over a pump, I’m giving it 5 seconds saved. My choice is the X-lab X-Inflator, with the best price at powertri.com for $8.46 plus $4.05 shipping with that 15% tritalk15 discount code, and a dollars per second saved of $2.50.

8- Body composition scale. Man, I love this device. I have to be careful when I talk about weight. It’s the only time I have ever gotten into trouble (and you long time listeners know what I am talking about). So, let’s focus in the term “body composition” scale. It is simply a fact that each of us have an optimal race weight. Too heavy or too lean will not let us perform at our best. It’s too difficult to judge our race weight based on raw weight, and the superior alternative is body composition, or body fat %. Also, having an idea of how hydrated you are is priceless in staying ahead of dehydration first thing in the morning. The Tanita BF680W, you have to get that exact model, is the most economical way to get your weight, water %, and fat%. Tanita makes some other very high tech and more expensive scales that will estimate bone mass, muscle mass, base metabolic rate, and download the setting to your PC to track progress. The BF680W doesn’t have all the bells and whistles, but for only $70 shipped to your door from amazon.com, it is a must have for a triathlete. Assuming a healthy 3-pound reduction in weight from monitoring body composition using the device, at 2 seconds per mile per pound when running, which is valid figure, that shaves 36 seconds off of your 10K for a dollars per second of $1.94.

7- An aero helmet. They look funny when you put them on, but no one will be laughing as you blow by them on the road. Check out my report for Triathlete Magazine in their December podcast from my visit to the MIT wind tunnel for more information. They will simply save you about 40 seconds over a 40K bike. It almost makes me want to leave it on for the run and see what happens. The Louis Garneau Chrono is my recommendation at $75.65 and free shipping with your powertri.com tritalk15 discount. That’s a dollars per second savings of $1.89.

6- The GU bike mount. This is a clever component that straps on to your bike stem or top tube, that secures a 5.5 oz GU flask to your bike. You can fill that flask with whatever you want, I recommend e-Gels. The advantages of this device is that your nutrition is right in front of you, easy to access. I also find that when I can see my nutrition, I am more likely to take it on time. Also, wind tunnel tests from MIT indicate that placing a slim object on your top tube sung up against the head tube breaks up the cylinder form of the head tube, and a cylinder is one of the worst aerodynamic shape there is. MIT found that the bento box, which is just a small box to hold whatever, that straps to your top tube with velcro straps on the top tube, was actually more aerodynamic than the not having it there at all, because it breaks up that cylinder for the air to flow more freely. The GU flask is a tapered shape, and I feel confident that although it has not been specifically tested, it would be at least as aerodynamic or more than the bento box on the top tube. I don’t have the same confidence about the aerodynamic advantage of placing it on the stem. I’m giving this an 8 second time saved if you mount it on the top tube, and unknown if you place it on the stem. At only $14.24 delivered to your door from powertri.com with the tritalk15 discount, that is a dollars per second of $1.78.

5- Creatine. You heard all about it in episode 33, so I won’t go over it again now, please go back and listen to that episode for the full scoop. A conservative 13 seconds shaved off of your 10K time, verified by independent research studies. You can get all you need for one season, you only need to use it for 8 weeks a year, for about $13 plus $10 shipping, and it is likely in your local nutrition ship for even less if you don’t have to have it shipped to you. I’m not going to recommend a specific brand. That’s a dollars per second saved figure of $1.77 or less if you can get it at your local nutrition shop.

4- Quick tie laces. These are awesome little suckers. They have elastic shoe laces, which allow you to pull on your running shoe tongue, slip in your feet, and the laces snap back into place at the tension you have set them to. Just yank on a couple of strings, and you are good to go out of T2. No tying your shoes anymore. This will save you 5 seconds in T2. I recommend a brand named Easy Laces for $7.65 shipped to you from trizone.com. With a dollars per second saved of only $1.53.

3- A professional bike bit. Not only will go go faster, but there could be subtle changes that can help you avoid injury, be more comfortable, and even safer when you have an experienced fitter take the the time to get you in the best position. Now, the time saved I have given this is based on going from an upright position riding on the hoods, down into a perfect aero position. Based on established sources, I’m giving this 120 seconds saved. If you are already in a relatively aero position, but have not been professionally fit, you will like still see some improvement, but more likely in the 30 second range. I recommend a FIST certified fitter using the techniques from slowtwitch.com. You can find a FIST fitter in your area on slowtwitch.com. The cost ranges from $100 to $150, depending on the fitter, mine was just $100. If you are going from an upright position into the aero position with the help of a professional fitter, that would be a dollars per second saved of $1.25.

2- The profile aero drink system. Who would have ever thought that placing a large container at the front of your bike would improve aerodynamics. We can thank the ground breaking wind tunnel test from slowtwitch.com for this information, and I also saw it verified on my visit to MIT. Again, the reason is because that profile aero drink system completely covers the entire head tube, breaking up the air flow more effectively around the cylindrical head tube. That’s also why you see so many new and pro bikes that manage to completely shave that head tube down to nothing, they recognize negative effect of that head tube. Also, no one has done a study of the benefits of staying aero to drink, instead of reaching below or behind to get hydrated. I’m sure that there is some cost there. But, I’m going to stick with the just the results of the straight wind tunnel tests and state you will save 33 seconds on the 40K bike ride compared to not having it at all. Incredible. Best price is $17.05 which includes shipping from trizone.com. That is a dollars per second saved of only $0.52, one of the best investments you can make.

1- Finally, the number one item you can buy to make you faster. The coveted top Tri Talk Top Twenty triathlon component. Surprisingly, it is not a iPod which will allow you to listen to Tri Talk. Tri Talk is not the #1 thing to make you faster. I hesitate to even tell you about this item, because if you know about it, you won’t need to listen to me anymore. The item I attribute more to achieving triathlon success, and the item that I know helped me meet my triathlon goals more than anything else, is a book called the Triathlete’s Training Bible by Joe Friel. It is simply the most thorough, documented, researched, impartial, logical, and helpful guide for the self-coached athlete. You could either pay $300 a month for a personal coach, to set up an annual and weekly training plan, nutrition, strength training, testing protocols, etc., or you could spend $20 and several hours a month studying the Training Bible yourself and get almost everything you need to succeed. I’m all for a personal coaching, don’t get me wrong. There are simply things that some athletes can’t do by themselves to improve, they need outside objective help to take it to the next level. But if you can’t afford it, or if you just love doing things on your own (like me), this is the most important resource you can have. In fact, I read the Triathlon Training Bible more than I have ever read the actual Bible. Now, this book is intense. It can be overwhelming to a newer triathlete. But if you invest the time in understanding it and deeply study it, I am confident that you will see significant improvement in your triathlon performance. It doesn’t have to be your only resource, I want to give an honorable mention to Marc Evans’ Triathlete’s Edge and Dr Philip F. Skiba’s Scientific Training for Triathletes. They contain additional information presented in a different style that would be beneficial to athletes. But the must have for any triathlete, is the Triathlete’s Training Bible, second edition. If you study the book and truly dedicate yourself to its guidance, you’ll save at least 120 seconds in your Olympic distance race. (Can you belive that I forgot $per second saved for this item in the podcast?) That’s a $ per second saved of only $0.14. Best price new at amazon.com for $17.39 shipped if you are willing to buy from someone with an 87% satisfaction rating. That is a great price, but not very high rating. For a couple bucks more, you can get it from powertri.com with the 15% tritalk15 discount code, and if you end up ordering $50 worth of stuff, you won’t pay shipping for the book anyway.

The Tri Talk Top 20!

Don’t forget you really have to check out the report from tri-talk.com to get a better view of the data. This is a living, breathing list, as I find new components or as you send me updated prices, the file will be updated. Thanks for hanging out with me today a little longer than usual, I hope you will find this information useful. I’ll see you in a couple more weeks.