Summer is here, and so is the heat and humidity that comes with the sunny blue skies. As the heat and humidity increase, so does the amount of work it takes your body to pump enough blood to keep you cool. Your sweat rate will likely increase, and your heart rate will increase even faster than normal. But do not worry! Even the most seasoned athlete goes through this adjustment period when the weather changes, so this is important that you take the proper precautions and adjust as needed to ensure the most effective training possible.
Timing and Indoor Sessions
As the summer heat comes around, try to complete your workouts early in the morning or later in the evening to ensure you are not training at the day's peak temperature. It is important to schedule your training to get the most out of each session, and while training in 80 degrees early in the morning is not the most comfortable, it will be more tolerable than 100 degrees in the afternoon. You should also look into completing quality sessions indoors on the bike trainer or treadmill to ensure you are still getting in quality workouts (see below regarding modifying speed sessions).
Hydration
The summer brings about higher temperatures and higher humidity, raising your core temperature and increasing your sweat rate. The more you sweat, the more your body must work to cool down your core body temperature. More sweat loss means more fluid and electrolyte loss, sodium, for example, which can impact muscle function and increase your heart rate even more. The more sweat you produce, the more sodium your body loses, which can bring about cramping and muscle dysfunction. It is important to not only stay hydrated during your sessions but to stay hydrated throughout the day and as a recovery process. Taking a water bottle on your run, such as this Orange Mud Handheld Hydration Bottle, or a couple of bottles on your bike ride or swim can help ensure your body is topped off with fluids and necessary electrolytes. One way to ensure you are taking in the proper amount of sodium during your sessions is to schedule a Playtri Advanced Sweat Test and talk with a coach about properly hydrating.
Training Stress Increase
One of the most important aspects of training is to understand the effect of temperature and weather as it pertains to training stress; outside factors impact the amount of work the body must do to achieve the given workout. Heat and humidity make workouts objectively more difficult, especially if you are used to cooler weather and have yet to acclimate to the heat. Athletes must adapt to the heat and allow their bodies to get acclimated to the heat; increasing training stress by workout volume and heat adaptation at the same time too quickly can increase the risk of injury or burnout.
This is where looking into coaching can benefit any athlete because the coach's job will be to monitor heat adaptation and training load as well, as to ensure that you, as an athlete, are adjusting properly to the heat and humidity. The volume may not increase as quickly as the summer heats up, but it is important to trust the process. If you are interested in learning more about coaching, check out our Playtri Individual Coaching Plans.
Train for Time, Not Distance (and DON'T be afraid to go SLOW)
During the summer months, your training pace will likely slow down considerably, but that does not mean you are losing fitness. An hour easy run is an hour easy run, whether it is completed at 8:00 minutes per mile or 10:00 minutes per mile. The time on your feet is what you are looking for when it comes to training stress, so slow down your run to ensure your heart rate is not going too high. If you feel you are working harder than you should be, slow down.
Triathletes tend to work too hard because they feel as though they will lose fitness if they go easy, but when you go too hard too often, your body will negatively respond to unnecessary training stress. Easy workouts are a crucial part of training, so embrace the easier pace and allow your body time to adapt. When in doubt, go easier.
Modify Speed Sessions as Needed
Tempo runs, hill workouts, and speed sessions will feel even more difficult in the heat and humidity. You can continue these workouts as prescribed when you are acclimated to the heat, but it is important to modify them as needed to ensure you are getting the most out of your sessions. For example, if you are given a speed session with a 1-minute speed interval, followed by a 4-minute easy interval, you may be used to just slowly jogging the easy interval. However, allow yourself to stop or walk during that time so that your speed interval is done correctly. Take your focus off your pace because, during this time, your perceived effort is what matters.
The most important aspect of training in the summer is to continue enjoying your training. If you feel you are getting lightheaded or struggling with a given session, it is OK to bail and allow yourself to recover. This is another opportunity to discuss training with a coach to ensure you are properly training for whatever your goals may be. I am currently taking on athletes, so if you are looking to discuss coaching as an option, contact me at michael.rourke@playtri.com! Happy Training!
Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World's Qualifier and USAT Age Group Nationals Qualifier.
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Triathlon is a race that consists of three consecutive events. Most commonly, these are swimming, biking, and running. Triathlon races allow you to test your fitness, resilience, and mindset in a healthy and fun way. Triathletes love these races because they like to compete, strive for superior performance, want to test their endurance, speed, strength, and mental fortitude, or simply prove to themselves that “anything is possible.” As triathletes, we are always striving to get better and are driven by a growth mindset, but we are also attracted to the sport because we love the lifestyle and all of the benefits that come from triathlon training. Let’s face it, over 90% of what we do falls into the category of training or active recovery. This is also where the real gains, adaptations, or evolutions happen.
Have you ever wondered about how to spice up your training and add a sense of adventure to your triathlon experience? If so, you might be ready to explore off-road triathlon. As the name might suggest, off-road triathlons are triathlons that are done off-road. They involve swimming in natural open water, mountain biking, and trail running. XTERRA organizes the most popular off-road triathlons, but many off-road triathlons are hosted by more local or regional organizations like Race Revolutions in the State of Texas.
In order to help you determine if off-roading training and racing is for you, I have a short assessment to assist you in determining fit.
• Do you enjoy adrenaline boosts, feeling exhilarated, adventurous, and free?
• Are you struggling to incorporate more strength training and functional fitness into your triathlon training?
• Are you getting a little bored of staring at that black line at the bottom of the pool while doing endless laps or hugging that white line for miles and miles while riding on concrete or chip-seal?
• Has running loops around your favorite track, doing hill repeats or speed work along your favorite stretch of road lost its pizazz?
• Are you interested in adding a sense of adventure to your bike and runs?
• Are you wanting to connect with nature but struggling to find ways to incorporate it into your triathlon training?
If you answered yes to any of the above questions, you should consider off-road triathlons. If you answer yes to more than one of the questions, it’s time to take it off-road.
The views from the natural open water swims are guaranteed to help ground you with nature as you swim your heart out. The rush of mountain biking for the first time is a mixture of excitement, fear, and joy. You feel your heart pounding and become almost breathless as you power up those hills before quickly seeing what lies ahead in the descent, filled with twists and turns, bumps and drops, stream crossings, and more steep climbs. You are “in the moment” as soon as you start the descent. The adrenaline rush and sharpening focus keep you present through every second of the descent. It’s almost like all of your senses awaken as you pedal through dirt, roots, rocks, and streams. You feel so alive when flying down the trail, whipping through turns, navigating obstacles, and hitting those drops and bumps. You just can’t help feeling like a kid again.
There are so many reasons to consider off-road triathlon. Below are my top five reasons.
They are fun and exciting. I started training and racing off-road triathlons this season, and it’s been incredible. After my first race, I signed up for three more! I guess that I got addicted to the thrill of riding and running through tough and scenic trails.
Off-road races force you to be 100% present and focused on the moment. Not knowing what is around the corner or on the other side of a sharp drop forces you to be “in the moment” the entire time and ready for anything. You don’t have to get yourselves into a state to grind it out for hours on a long flat road, nor is it possible to do this when off-roading. Regardless of what you have going on at work or at home, these races act like a big “pause button” for those things and anything else. Yoga and meditation also help us hit the “pause button” by turning our focus inwards by living each moment through our breath. But I promise, being present and living in the moment is about the only thing off-road triathlon and yoga have in common. Tree pose means something completely different and is something to be avoided in off-road triathlon.
Off-road triathlons connect you with nature. The training and racing allow you to connect with nature in ways that awaken all of your senses. You get to sneak peeks at some breathtaking views along the way. Whether it’s the fresh air, the smells of the trail, the sounds of the wildlife, or the wind, water, and dirt on your face, you truly feel connected to nature.
Off-road training and racing force you to improve your core strength and functional fitness. Navigating through technical terrain with many ups, downs, twists, and turns on uneven surfaces will certainly help build core strength. Constantly switching gears, braking, cornering, and hanging on while flying at top speeds will make you discover muscles that may been dormant for a long time despite a training program which may already include core strength training. Off-road training can be great cross-training to complement a standard or IM training program.
The off-road and XTERRA communities and cultures are a little different. These are people that share a passion for adventure and appreciate nature and comradery is unlike anything that I have experienced before. For example, almost all athletes stay and celebrate until the last racer crosses the finish line. How cool is that? While you will see some incredible bikes out there pushing the limits of innovation, the races themselves are low-frills. The organizer focuses on creating the best race experience for the athletes as opposed to staging big balloons, blow-up arches, or fancy red carpets. These events have a grassroots feel to them. As these races become increasingly popular, I hope they maintain that feeling.
It is also important to realize that off-road triathlon is not for everyone. As triathletes, we all appreciate and enjoy a good adrenaline shot and the racing thrill. However, the constant surges of adrenaline mixed with fear and joy come with increased risk and can be too intimating for some people. Off-road training and racing can also be physically and mentally demanding. I will not argue that they are more demanding than traditional triathlons, but they are certainly different.
If you are still reading this article, you may seriously consider getting involved in off-road triathlon. These are a few things to consider as you get started. First and foremost, getting into off-road triathlon is an excellent excuse for getting new gear – and yes, that means acquiring a mountain bike. Do not pass up on this opportunity. You will also need a pair of mountain biking shoes and trail running shoes. A hydration pack is also extremely helpful when you are getting started because you don’t have many easy flat stretches during the bike course to grab a water bottle for a quick sip of water or your favorite electrotype mixture. Trust me – you will want both hands on the handlebars. You will also want a good pair of mountain bike gloves to help absorb some of the vibrations and protect those hands when you wipe out. Yes – little spills are more common in off-road triathlon than in standard triathlon. Getting the right fit with your equipment is always important, but it’s especially important in off-road triathlon. Making sure your bike and tires are trail ready is also so important, given the technical nature of the terrain. You can find all of the equipment you need at your local Playtri store. They could also help you with bike fitting.
You will need to adjust your training to incorporate more core strength and functional fitness, and of course, you will need to spend a good amount of time on your mountain bike on actual trails. Time on your MTB will help you strengthen your core and other muscles that you likely haven’t relied on in standard triathlons, like your fingers, hands, and forearms. You will quickly see that the strength and agility required to hang on while flying down trails at top speed is significantly greater than what you use to hold your aero position when speeding down fast hills during standard triathlons. Time on your MTB will also help you develop specific MTB skills like overall bike handling, gear shifting, braking, cornering, climbing, and navigating different types of terrain while going up and down. You will also quickly notice that your overall pace will be much lower on your MTB than on your speedy tri bike or road bike. Don’t worry about that – it’s perfectly normal, given the terrain.
Training with heart rate and power in off-road triathlon is also quite a bit different compared to how we use these performance measures. These metrics will be much more valuable when doing a post-race or workout analysis vs being used to monitor real-time performance. Given the lagging nature of HR monitors and the constantly changing terrain, your HR data will be most valuable in analysis. And you really want to keep your eyes looking in front of you vs at your bike computer. While on a MTB, you will also see many spikes in Power output with all of the quick ascends and descends. The performance data you get from your HR monitor and Power meter remain very important as you dial in your fitness and overall training. It also makes for great post-race and post-workout conversations with your coach.
The planning and execution of your hydration and nutrition will change, and like always, practicing with what you will use on race day is very important. It will feel like there is never a great time to drink or eat while on the MTB course so I highly recommend that you keep it simple. Easy access is key to one hydration/electrolyte solution and one fuel solution.
Riding the pre-race course is a smart thing to do in any triathlon. However, in off-road triathlon, I believe it is mandatory to ensure a safe and fun experience as you push your limits on race day. The bike leg in off-road triathlons often consists of one loop (for Sprints) or two loops (for Fulls) so it’s pretty easy to do one loop the day before the race.
As with all triathlon training, I would encourage you to seriously consider working with a coach that can partner with you to create a customized training plan that suits your goals, abilities, availability, and lifestyle. Coaches are instrumental in helping you avoid pitfalls, lower your chances of injury due to overuse, and unlock your potential to maximize performance. They also make for great accountability partners.
Also, I highly encourage you to reach out to folks in the off-road community. They are a wealth of knowledge and are happy to help you by sharing great tips and motivation. Do expect them to invite you for MTB rides quickly (it’s what they do), and I encourage you to take them up on their offers. The best way to get into off-road triathlon, MTB, and trail running is to get out there and do it. Start at your comfort level and build up from there. If you have any questions regarding off-road triathlon or Playtri Coaching, don’t hesitate to me at peter.balyta@playtri.com.
Triathlon is not about what you get at the end of the race (i.e. medal, podium, …). It’s about who you become along the way. Get out there. Ride and run those trails and see what happens!
Peter Balyta is a Playtri Level II Coach, a USAT Level I Certified Coach, an Ironman Certified Coach, and a BICP Rider Leader for MTB. Peter is committed to helping athletes live the life they want to live. He delivers practical advice to help athletes of all ages and abilities drive superior performance in their training and racing while balancing their family, work, community and fitness goals. Peter brings his 20+ years’ experience as a corporate executive and community advocate to his triathlon coaching. Learn more about Peter at https://www.playtri.com/peter-balyta.
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About 10-12 years ago I was on a long bike ride in the Catskill Mountains in New York with a few friends. Our route took us up and over a few mountains before hitting some short, steep climbs and ending on some flat roads for a few town line sprints. Of course, I was running late, so I hastily grabbed my road bike and threw it on the bike rack to go meet my friends. About 10 minutes into our first ascent, my front wheel began to wobble and my steering became mushy. Thankfully, I noticed these things before we hit our first descent, so I calmly told my riding buddies to pull off to the side of the road. Once we stopped, I noticed that my headset was loose, my front tire was a little flat, and my front skewer was not fully tightened.
Doing a safety check before every bike ride is an important part of preparing for a safe and enjoyable ride. And it doesn’t matter if the bike you are riding has been in storage for years or you ride it 200+ miles every week. Long term storage and regular use can both lead to degradation and/or damage of components and the frame. At Playtri, we recommend that if your bike has been in storage for a long time, get it inspected by our mechanics before using it. And if you regularly ride your bike, it is important to have it serviced every 3-4 months. Still, a pre-ride safety check will help you keep cycling in between service appointments.
For my pre-ride safety checks, I follow a “M-Check”, which is a simple way of saying I start my safety check from the rear wheel and work my way to the front wheel in the shape of an M; going up the seat stays, down the seat tube, up the down tube, and down the fork. Using a regular pattern for your safety checks ensures that you don’t miss anything. The first few times of doing this check may take a while, but once you get in the habit it will go quickly. To help you get a sense of how to do an M-Check, here are the steps.
1. Start at the rear wheel. Inspect the tire for wear and tear. Top off the air in your tires. Check to make sure the wheel is spinning smoothly and the rear skewer or thru axle is closed properly. Inspect the rear cassette and rear derailleur for any debris, built up gunk, and abnormal wear.
2. Moving up the seat stays, inspect the seat stays for any damage. If you have rim brakes, check the rear brake at this point. Making sure it is properly aligned and the brake pads are in good condition. (If you have disc brakes, you inspect the rear brake in the previous step.)
3. At the top of the seat tube inspect your saddle and saddle rails. Inspect the seat post bolts and the bolts that connect your saddle to the seat post. Tighten any bolts that are loose. Moving down the seat tube, check for any damage to the frame. At the bottom of the seat tube, make sure your front derailleur is clear of debris and road grime and that it is shifting properly. Grab a crank arm and give it a tug to see if there is any lateral movement. If there is movement, have your bottom bracket inspected. (Yes, it is possible for a crank arm to fall off while you are riding if you ignore this. No, don’t ask how I know this.) Also check your chain for surface rust. Clean and lubricate if there is any rust.
4. As you move up the down tube, check for any damage to the frame. Once you are at the top of the down tube, check your headset. Put the front brakes on and hold the handlebars, pushing them back and forth. There should be no play in the headset. If there is movement, it suggests that your headset needs to be serviced. Also, inspect the stem, handlebars, and shifters for damage.
5. Finally move down the fork, inspecting for damage. Check your brakes, your front skewer or thru axle, tire, tire pressure, and wheel.
Again, the first few times you inspect your bike in this fashion, it will take some time. And if you aren’t exactly sure what you should be looking for, then scheduling a one-on-one with a coach or speaking to the sales associates at Playtri can help tremendously. Remember, Playtri has been in the coaching business for over 20 years and in the bike shop business for almost as long. Our goal is to help you use your bike in a safe and enjoyable manner. If you have questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
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For over 20 years Playtri coaches have worked with triathletes and runners on improving their run form and decreasing their chance of injury. As a coach and a Playtri coached athlete, I have seen the impact that working on run form with a coach can have on an athlete’s ability to race well. Although running is arguably the simplest and easiest of the three disciplines of triathlon to practice, it is also THE discipline that leads to the greatest cause of injuries. Running well on tired legs at the end of a triathlon is a skill that involves improving your run form, increasing strength, and decreasing injuries. To help you get a better sense of how to address these issues so you can run faster, here are some run form and injury considerations that I have seen over the past few years with athletes I work with.
Neutral Posture
Adopt the phrase, “Run Tall,” to help address postural issues. Many age group athletes sit much of the day and then hop on a tri bike before running, both of which can contribute to tight hips. It is important to foam roll your hips to help loosen them up. And also run in such a way that allows your body to be naturally stacked (your head over your shoulders over your hips over your feet) with a slight lean from the ankles. If it helps, you can imagine someone pulling you along with a rope around your hips and your goal is to keep your body nice and aligned as you move down the road. This means that your head position should be neutral with your eyes looking 10-12 feet ahead of you. Your chest is neither sticking up nor collapsed, and your shoulders are relaxed. Your hips are centered and leveled with your shoulders and head.
Foot Strike
If you watch the best triathletes or runners, either at a local race or the professionals, you will see a variety of foot strikes (primarily heel strokes or midfoot strikes, the forefoot striking tends to come out when the pace increases). It isn’t so much about which part of the foot hits the ground, but where it hits the ground in relation to your center of gravity. Ideally, we want the foot to strike beneath or near your center of gravity with your shin creating a 90-degree angle with the ground at contact. What we don’t want is overstriding, which puts an extra amount of strain on the stabilizing muscles in your legs, hips, and lower back. This maxim holds true for foot strike: If it ain’t broke, don’t fix it. As long as your foot strike isn’t causing injury, it isn’t worth the time and energy to change it.
Cadence
Many age group athletes I have worked with over the years have started with cadences near 140-145 steps per minute. At Playtri, we advocate for a fairly quick cadence, anywhere from 160-190 steps per minute, because a higher cadence can cut down on the chance of injury while also increasing your run speed. If your cadence is low, it is a good idea to address that in the off season with the use of a metronome and gradually increasing your cadence by 2-3 steps per minute so that your body can adapt to the new higher cadence.
Arm Drive
At Playtri we look for an arm drive that emphasizes pulling back with the elbow, allowing the arm to naturally swing forward, and hands that do not cross the midline of the chest. Elbows are bent anywhere between 70-90 degrees, with hands relaxed, and arms and hands close to the body.
Injury Considerations
There are two injury issues that I have seen regularly in the past few years. The first is running in carbon plated shoes, or Super Shoes. Recent studies have shown that although carbon plated shoes do increase speed, the stiffness of the shoes can contribute to foot injuries. If you race in Super Shoes, consider wearing them only minimally in your training.
Second, weak hip abductors like the gluteus medius. If you have weak hip abductors, you are more likely to see your knees collapse in while you run, which puts more strain on the stabilizing muscles around your hip girdle and lower back. Strong hip abductors are essential for holding a solid run form as the race gets longer and fatigue sets in. Doing strength exercises like banded squat walks, lateral walks, fire hydrants, clamshells, and weighted lateral lunges help address hip weakness.
Hopefully this article has helped introduce you to the importance of run form, and strength and mobility work around the hips. If you are interested in performance testing or scheduling a one-on-one with a coach, you can find more information here and here. And if you have questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
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Staying hydrated plays an important role in your training and racing as an endurance athlete. Your training day or race day can be made or broken by the hydration decisions you make that day and in the days leading up to it. For over 20 years, Playtri coaches have been helping athletes create sustainable and simple hydration plans for their training and racing through performance testing and individual coaching plans.
Staying hydrated includes consuming water and sodium (a micronutrient or electrolyte lost in heavy quantities in sweat that is crucial to the absorption of water). Unfortunately, many age group athletes are dehydrated on a daily basis. Without proper hydration we don’t just see a performance decline, we are also negatively affecting our immune system, muscular function, blood pressure, body temperature regulation, digestive system, and energy metabolism. Typical daily water loss through sweat, urine, feces, and exhaled air is 2-3 liters for an adult. Net loss for an athlete can be anywhere from approximately 1.5 liters to 6.75 liters depending on the athlete’s size and environmental conditions.
To avoid dehydration on a daily basis, it is a good idea to always have a cup or water bottle with you, so that you can regularly take drinks. If, like many age group athletes, you are on the go with family and work functions soon after training is done, then it doesn’t hurt to set a timer on your phone or watch as a reminder to take a drink. I tell my athletes that a good starting point is to drink enough water throughout the day so that they are urinating approximately every 2-3 hours.
During training and racing, dehydration can have a direct impact on our ability to perform well. At just 3-4% dehydration, an athlete will start to experience a reduction in maximal aerobic power and endurance, increased rate of overheating from lower plasma volume, and compromised thermoregulation. At 5%, an athlete will experience decreased concentration and focus, headaches, increased respiratory rate, decreased cardiac output, chills, nausea, and a rapid pulse. Thus, we want to avoid anything more than 2% dehydration (or 2% decrease in body weight) during training and racing.
To help you get a good idea of where to start with your training and racing hydration strategy, here are some general recommendations that we regularly give to our individual coached athletes.
· For all key workouts, weigh yourself naked before and immediately after to see what percentage of body weight you have lost. Also note the time of day, temperature, humidity, altitude, menstruation phase (for those who menstruate), amount of water drank, amount of sodium consumed, and number of calories consumed.
· A good starting point is to plan to consume at least 1 bottle of a low-calorie electrolyte drink per hour while biking.
· For running, plan to consume at least 10 oz of a low-calorie electrolyte drink or water with salt capsules per hour.
· Remember that temperature, humidity, altitude, and menstruation phase can have a direct impact on your hydration strategy. For hot, humid (or really dry), or high elevation training and racing, adjust your hydration strategy to include drinking more.
Again, these are just general recommendations. Although we believe these recommendations work for the vast majority of triathletes, it certainly doesn’t hurt to work with a coach to help you plan
your hydration. And if you want a more specific nutrition and hydration plan, consider our performance testing options at Playtri Dallas (www.playtri.com/testing). A calorie expenditure test will help you know how many calories you expend at different heart rates, a sweat test will help you know how to hydrate to replace lost electrolytes, and a resting metabolic rate test will help provide you with a baseline for your daily nutrition planning.
Whichever way you go—experimenting with these recommendations, working with a coach, and/or getting performance testing—remember to get started now! Use your training to practice your hydration strategy so that race day is an enjoyable, challenging experience.
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, a NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>As a coach, bike fitter, and a performance tester, I regularly get the question: “How do I get faster on the bike?” The simplest answer is: Ride more. However, that does not take into consideration of how your body interacts with the bicycle. So, the more accurate answer is this: You can ride faster on the bike by maintaining maximum sustainable power output while minimizing drag.
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As a coach, bike fitter, and a performance tester, I regularly get the question: “How do I get faster on the bike?” The simplest answer is: Ride more. However, that does not take into consideration of how your body interacts with the bicycle. So, the more accurate answer is this: You can ride faster on the bike by maintaining maximum sustainable power output while minimizing drag.
By working with a coach, you can make gains in cycling endurance, power output, bike handling, and muscular strength and endurance. All of which has been addressed in other articles by Playtri coaches. Likewise, although minimizing drag can be impacted by your cycling kit, helmet, and wheel choices, how your body interacts with the bike has a larger impact on minimizing drag.
A proper bike fit ensures that your bike is the correct size and your position on the bike is optimal for performance, safety, and efficiency. Every bike fit begins with a cycling-specific flexibility and functional strength assessment. With over 20 years of experience fitting and coaching cyclists and triathletes, our first priority is to ensure that your bike fits you safely. We work to ensure your body position isn’t too far forward, too far back, too high, or too low on the bike which can make you unstable. Although a lower front end is more aerodynamic, it might not be sustainable for you. And we pay close attention to the 3 points of contact in cycling: your pelvis on the saddle, hands on the handlebars or aerobars, and your feet on the pedals. If you feel any numbness in these contact points, there is either something off with your bike fit, your cleats need to be adjusted or replaced, shoes or bike shorts need to be replaced, or there is a muscular imbalance that needs to be addressed. Of course, a bike fit is not a one-and-done thing. As your body adapts to the training and changes as you age and gain fitness, it is important to reassess your bike fit. We recommend that you get a new bike fit at least once a year depending on your fitness goals. You can learn about our different bike fits and schedule one here.
Once your bike fit is done, I then encourage my athletes to continue to pay attention to how their body interacts with the bike. There are a few things I particularly pay attention to with my athletes: Is their upper body still or rocking back and forth while riding? Are there dead spots in their pedal stroke or is it smooth and circular? Do their knees track properly or do they collapse in or outward? Assuming that the bike fit is good, we can then start to address the biomechanical issues that are related to these issues. To maintain a relaxed, still upper body, we focus on developing core strength. For dead spots in the pedal stroke, we incorporate high cadence, low cadence, and single leg drills into our training. And to help your knees to track correctly, we work on strengthening or releasing your gluteus maximus and hip abductors (depending on whether your knees collapse inward or outward).
So, what’s the take away from this article? If you want to get faster on the bike, your bike fit and how your body interacts with the bike matter a lot. If you increase your riding, yes you will gain fitness, but at some point, your bike fit and body function will impact your ability to sustain maximum power. So, remember: 1) Make sure you have a good bike fit that allows you to ride your bike in a comfortable, safe, and efficient fashion. Update it every year. And 2) Pay attention to how your body moves on the bike. Are you able to maintain a solid but relaxed upper body position while your legs function as smooth, fluid pistons? Are your feet remaining relatively parallel to the ground? And are your knees tracking correctly?
Again, if you would like to learn more about bike fits and to schedule one, you can find more here. If you are interested in performance testing or scheduling a one-on-one with a coach, you can find more information here and here. And if you have questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>Nutrition and hydration is the number one topic that comes up in my work as a coach with a wide range of endurance athletes. Whether it’s a first time Ironman, ultramarathoner, Ironman World Championship Qualifier, or a randonneur, this is the topic that gets the most discussion. Why? Because it can make or break your race. Since the triathlon season is just around the corner (I just received my athlete check in email for Ironman 70.3 Texas), this topic seems timely.
As a coach, I want you to have a very simple and systematic approach to your nutrition and hydration on race day. Your nutrition and hydration strategy should be repeatable and easy to follow because your focus ought to be on the race and not trying to count calories. This strategy can be developed through two different approaches: trial and error; or testing your sweat content, your calorie expenditure, and knowing your heart rate zones.
Through testing we can determine what heart rate zones are the best for you based on the amount of calories you burn at different heart rate levels with a Vo2 Calorie Expenditure Test, and we can determine how much sodium you need to replace with a Sweat Test. Then we can figure out which hydration products offer the best sodium replacement for you and how many calories you need to consume during the bike and run. We then use these products during Key training sessions to make sure they sit well in your stomach and do not cause any gastrointestinal distress.
Testing is the best way to get these results but it may not be possible for you to come to Dallas for these tests if you live further away or if finances are tight. If that is the case, then trial and error is the way to go. With this approach you need to be incredibly systematic in your nutrition & hydration trials. Take notes on everything. Weigh yourself naked immediately before and after your longer key training sessions so you know how much water your have lost. Write down how much sodium, water, and calories you consumed per hour so that you can make adjustments as you continue in your training. Those who menstruate should track where they are in their menstruation cycle since different phases can effect hydration levels and performance. Whether you go with testing or trial and error, a general rule of thumb is to keep weight loss to less than 2% of your starting body weight. Any more than 2% means you are experiencing a level of dehydration that can be detrimental to your well being.
As you start out working with a coach or figuring out your nutrition and hydration strategy on your own, here are some guidelines to get you started.
Female athletes can look to consume at least 1 bottle of low calorie electrolyte drink per hour and 150-250 calories per hour on the bike. On the run, start with 100-150 calories per hour and hitting the aid stations for hydration. Male athletes can look to consume at least 1 bottle of low calorie electrolyte drink per hour and 250-350 calories per hour on the bike. While on the run, start with 150-200 calories per hour and hitting the aid stations for hydration. As a starting point for hydration, I recommend products from Skratch Labs, Precision Hydration, and The Right Stuff. For nutrition, I recommend Honey Stinger waffles and gels like GU. The amount you drink and eat changes based on intensity and environmental factors like temperature, humidity, and elevation.
If you plan to use the nutrition and hydration that is available on course, then practice with it throughout your build to race day so that your gut is trained accordingly. And if you plan to bring your own nutrition and hydration then think through the logistics of how you will carry your nutrition and hydration for the entire race. Will you create a “super bottle” or two of your hydration product to sip throughout the race and supplement with water at aid stations? Will you rely on extra bottles of hydration product in your special needs bag? Will you use salt capsules for the run? How will you carry your preferred nutrition products on the bike and the run?
If you are only now just thinking about this, it may seem overwhelming. Do not be discouraged. Every body is different, which means every other athlete on course with you will have had to think through this as well. Part of the excitement of coaching endurance athletes is working with them as they figure out what will sustain them in their races. The other part is celebrating their successes!
Jim Rowe is a Playtri Level 4 Coach, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>Nutrition & Hydration can make or break your race day. Although we, the coaches at Playtri, are neither dieticians nor do we masquerade as them on social media, we have learned over the years that certain recommendations can be useful and beneficial for most endurance athletes. Of course, if you have exceptional circumstances such as health related issues, then we encourage you to connect with a registered dietician who has experience working with athletes and sports nutrition to help you plan your nutrition & hydration strategy.
Nutrition & hydration in triathlon is much like camping; the more extreme your camping or racing is, the more preparation and focus on execution needs to be at the forefront of your plan. Sprint distance races are a bit like RV camping, while Ironman distance races are a bit like wilderness camping in the desert or frozen tundra. You can get by with making mistakes when you go RV camping, but the mistakes come back and bite you in extreme camping situations.
However, triathletes often prepare for races a bit backwards; over-preparing for short course with gels and water bottles galore AND under-preparing for long course with little nutrition and hydration pre-planned for race day. Before we get into some general recommendations for short course and long course, please hear this: Use your training sessions to prepare for race day! You can’t wing it during training and expect things to go well on race day.
Generally speaking your body functions on a mix of carbohydrates, proteins, and fats. Our main fuel source for necessary bodily functions (like brain activity) and physical activity comes from carbohydrates and we have approximately 2 hours of carb fuel in our bodies at any given time. Thus it is important to plan your race day nutrition around carbohydrate consumption. (You can teach your body to utilize bodily fat for fuel, but that’s a topic for a different day and you still will want to take on some carbohydrates on race day.)
A general rule of thumb for women for nutrition is to consume approximately 100-200 calories per hour on any run 1.5 hours or longer and approximately 150-250 calories per hour any bike 2 hours or longer. Likewise, women should look to consume at least 1 bottle of a low calorie electrolyte drink per hour for any bike/run 1 hour or longer. Men: consume approximately 1 bottle of electrolyte drink per hour for any bike/run 1 hour or longer; approximately 150-350 calories per hour on any run 1.5 hours or longer and approximately 250-350 calories per hour on any ride 2 hours or longer. Variations in intensity, heat, humidity, and altitude will bring those numbers either up or down. It is good to start dialing in your nutrition at the lower end of the calorie range and adjust upward if needed. In addition, the longer your race/training the more calories you will need overall and the more solid you want your nutrition on the bike to be. We’re not talking meatball subs on the bike, but we do suggest that you go with some kind of nutrition bar or easily digestible solid like PBJ on white bread.
So if you are racing a triathlon and will be finishing in less than 2 hours you most likely won’t need any nutrition on race day. Plan on having a small bottle of electrolyte drink and a few gels available on the bike, and a gel or two available on the run.
If you are racing a triathlon and will be finishing in 2-4 hours you will need to plan a bit more. For the bike you can go with either gels or solid food or both and then stick to gels on the run, while making sure that you have a bottle of electrolyte drink per hour on the bike and hitting the aid stations on the run for water/electrolytes.
For triathlons in the 4-6 hour range you can go with a mix of gels and solids on the bike and then gels/chews for the run. Again plan on at least 1 bottle of electrolyte drink per hour on the bike and hitting the aid stations on the run.
And finally, any triathlon in the 6+ hour range go with mostly solids with some gels on the bike and gels/chews on the run with at least 1 bottle of electrolyte drink per hour on the bike and treating the aid stations like a buffet line.
Again, these are just general guidelines. Although we believe these general guidelines work for the vast majority of triathletes it certainly doesn’t hurt to work with a coach to help you plan your nutrition and hydration. And if you want a more specific nutrition and hydration plan, consider our performance testing options at Playtri Dallas (www.playtri.com/testing). A calorie expenditure test will help you know how many calories you expend at different heart rates, a sweat test will help you know how to hydrate to replace lost electrolytes, and a resting metabolic rate test will help provide you with a baseline for your daily nutrition planning.
Whichever way you go—experimenting with these recommendations, working with a coach, and/or getting performance testing—remember to get started now! Use your training to practice your nutrition & hydration strategy so that race day is an enjoyable, challenging experience.
Coach Jim Rowe is a Playtri Level 3 Coach, and also holds a USA Triathlon Level I Coaching Certification, a UESCA Triathlon Coaching Certification, and a TRX Coaching Certification. He is available for individual coaching, one-on-one sessions, and performance testing. He can be reached at jim.rowe@playtri.com.
]]>As many of you know, I spend a few hours every day getting to interact with retail customers at the Playtri Store. It’s a great experience for me as a coach, because I get to hear and consider all the questions that athletes have regarding the sport. It often leads to quality conversations that hopefully have a positive impact on the athlete’s training and racing.
]]>As many of you know, I spend a few hours every day getting to interact with retail customers at the Playtri Store. It’s a great experience for me as a coach, because I get to hear and consider all the questions that athletes have regarding the sport. It often leads to quality conversations that hopefully have a positive impact on the athlete’s training and racing.
A common question prior to every big Ironman race is “I’m trying to figure out my nutrition – what should I do/use?” I always hope athletes are asking for a race months down the line, but more often than not, they’re asking for a race in a week or two.
First, know that nutrition is king in Ironman. It isn’t a last minute consideration. All the quality training in the world can fall apart in a blink on race day with the wrong nutrition strategy (I’m not even going to get into hydration here – see the last email article on hydration and electrolytes).
Let me explain. Athletes who have been training or racing long course have likely all experienced “the bonk” – that dreaded sensation of suddenly hitting a point where either the muscles stop firing, the brain stops thinking, or, you know, both. It will quite literally stop you in your tracks. It happens reasonably often in triathlon, and exponentially more at the Ironman distance. Note that bonking is NOT the same as cramping (another evil villain of endurance sports), though they can definitely happen concurrently!
Bonking occurs due to a lack of carbohydrates available to brain and/or muscles. Why does this happen? Without going too deep into the science, carbohydrates and fats are both potential energy sources for the creation of ATP (Adenosine Triphosphate), a chain of three molecules that split to create the energy that causes muscles to contract (allowing us to swim, bike, run, etc.). Of the two potential energy sources (fat and carbs), carbohydrates are easier for the body to access for the process of creating ATP, so the harder we work (swimming, biking or running faster/harder), the more our body moves towards relying on carbs instead of fat. This would be great, except that, while our bodies have massive stores of fat (that’s not a comment on the reader’s weight – even the leanest athlete has enough stored fat for days at any given time), our carbohydrate stores are much more limited – perhaps 500g (2000 kcals), give or take 100g.
This is where we run into a problem. Some athletes may burn through 1000 kcals or more of carbohydrates in an hour at high intensities, meaning they could easily burn through their stores before their event is completed (fun fact – the average Ironman finish time is 12:35:00 – significantly longer than 2 hours, which is approximately how fast you’ll burn through your carbs at 1000 kcals per hour). You likely have two questions for me now:
1. Can’t I just replace the carbs I’m burning? Isn’t that what gels are for?
Yes, thank goodness. The challenge is that, on average, women can only absorb 100-200 kcals of carbs an hour, and men can only absorb 200-300 kcals an hour, at moderate intensity (yes – the faster you go, the more carbs you burn, and the harder it is to absorb carbs that you are consuming!) So if you’re burning 1000 kcals of carbs an hour, and can only replace 200 kcals – you do the math, but you’re still not making it to 12 hours and 35 minutes before you bonk.
2. If I burn through all my carb stores, won’t my body just slow me down and start using fat stores instead?
Unfortunately it isn’t that simple – aerobic metabolism requires some carbohydrates, even at very low activity levels, so if the carb tank is empty, you’re probably not going anywhere, slow or otherwise.
3. But the pros are going super-fast – aren’t they burning through 1000’s of carbs on the bike?
Yes, the pros are going super-fast – but we have to remember that our super-fast is their moderate. It isn’t that their bodies just have more carbs to burn, they just maintain higher power/speed at lower heart rates.
Many athletes take the trial and error approach – while doing progressively longer workouts, they test different nutrition strategies and track successes and failures, hopefully narrowing it down to something that works. Of course, that means if you don’t have many successful experiments before race day, you may or may not have a solid plan going into your event. There’s definitely a “hope for the best” element to this strategy that isn’t my preference, but has certainly worked for plenty of athletes, so I won’t knock it.
I just about require all of my 70.3 and IM clients to complete this 15-20 minute test, which gives me a data chart that looks something like this:
Athlete Name: Edna Example
Test Date: May, 2017
Test: Bike
Let’s say this chart was completed for the athlete on the bike. If the athlete wanted to do her IM bike in 6 hours, and could average 19 mph on the bike on race day at 130 bpm, she could take 100 kcals of carbs an hour and come off the with carb stores essentially intact. So let’s say she isn’t quite that strong, and her heart rate will be at 145 for her to maintain that pace – taking 100 kcals of carbs an hour would now mean that she burned through 900 kcals of carbs prior to starting the run. Well, if she had 2000 kcals in the tank to start, that means she may have 1100 left for her run (not counting kcals burned during the swim), which, if she has the same chart for her run calorie expenditure, it could then be determined if that was enough to achieve her goal for the day.
For many athletes, doing the test and understanding how much they burn at different heart rates is enough – they or their coach can take the information, and formulate effective plans for training and racing.
However, what if the chart looked like this:
Athlete Name: Edna Example
Test Date: May, 2017
Test: Bike
Even if the athlete can hold 19 mph at 130 bpm, and absorb 100 kcals of carbs an hour, she would still burn through 1800 kcals of carbs during the bike, leaving her with next to nothing to run her marathon on. Assuming she has done this test some months prior to her race, she has three options:
1. Change her goal (go slower than 6 hours on the bike)
2. Improve her ability to utilize fat instead of carbs at 130 bpm
3. Improve her power/speed at a lower HR
If she is doing the test a week before her race, she has one option:
1. Change her goal
This is why we recommend doing this test twice during long course training – once at the beginning of training to assess the situation, and help the athlete or coach effectively plan their focus for the coming training block (instead of just hoping for decent numbers prior to race day), and then once right before the race, to re-check numbers going into the event, and finalize the nutrition strategy.
Hopefully, this gets your gear spinning on long course nutrition. Of course, it isn’t just a numbers game. Other considerations, like what type of nutrition to take in, how to time it with hydration, what you personally are able to absorb, etc., are also part of the planning process. The most important thing is to start planning nutrition NOW, and make sure you have as much data as possible to do it efficiently. If you have questions, feel free to reach out to me, or any of the other Playtri coaches.
Learn more about Performance Testing at: playtri.com/testing/
Want to get a leg up on the competition at your next non-drafting triathlon? Looking to get started in draft legal racing? Developing solid bike handling skills will give you a decisive advantage over your competition and make you a more confident, safer, and faster triathlete.
]]>]]>Bike Handling for Better Racing
Want to get a leg up on the competition at your next non-drafting triathlon? Looking to get started in draft legal racing? Developing solid bike handling skills will give you a decisive advantage over your competition and make you a more confident, safer, and faster triathlete.
Playtri has been working with triathletes and cyclists of all ages and experience levels for over 20+ years to be safer, faster, and more confident bike handlers. Our coaches regularly provide one-on-one bike handling sessions with athletes in the DFW area. Below are my favorite bike handling drills that can have an impact on race day.
Hold the Line: While in your aerobars, ride on the white line close to the shoulder. See how far you can ride without touching bare road. Try this at different speeds. As you gain confidence, try it one handed while you move your free hand to your water bottle, back of your jersey, back of your seat, helmet, etc. Make sure to practice with both hands.
Bottle Grabs: This is very race specific. Practice grabbing a water bottle from someone standing on the side of the road. Then practice filling your front hydration and/or placing the bottle in one of your bottle cages.
180 turns: In an empty parking lot, set up a cone to practice doing 180 turn going left and right. As you approach the turn, gear down into an easier gear. Apply the brakes as you come into the turn. Put your inside knee up, while pushing down on your outside foot, and use body lean to carry you around the turn. As you come out of the turn, spin your legs to get back up to speed. Practice this on your own and with friends.
Braking and Corners: In an empty parking lot, set up a set of cones that require you to make 4 left or 4 right turns. To keep from sliding out in the turn, place more of your weight on your front wheel by putting your hands on the bull horns of your tri bike or in the drops on your road bike. Don’t pedal while you corner. Instead put your inside foot up and outside foot down, lean the bike toward the direction you are turning, keep pressure on the outside foot. Release the brakes before you start the turn and lean your bike, not your body, into the turn. As you gain confidence, lean further into the corner. Remember to look where you want to go and not where you are or at the corner. Practice this on your own and with friends.
Drills like these not only help you gain more confidence but also make you a faster and safer cyclist. And if you are looking for specific guidance for ways you can improve as a cyclist, you can book a one-on-one session with one of our coaches here: https://playtri-dfw-scheduling.as.me/private-lessons
If you have questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
Great ROI for Free Speed
Improving your transitions may be the easiest way to gain speed in your next triathlon. Many coaches refer to this as “free speed” – a great Return on Investment (ROI). If you are looking to take 3-5 minutes off your overall race time, this article is for you.
The transition between the Swim Exit and the Bike Out (referred to as T1) and the transition between Bike In and the Run Out (referred to as T2) are great opportunities to gain free speed. Expert and/or seasoned triathletes understand this and practice flowing through transitions as quickly as possible. Athletes newer to the sport are often shocked by how much time they spent in T1 and T2 when reviewing their overall race performance. It can be disappointing to see hard earned performance improvements simply evaporate in transitions. For example, those precious minutes shaved off your swim time after months of focused pool and open water swim training can be completely lost if you were not intentional about practicing your transitions. Whether you worked hard to improve your swim, bike, and/or run time, you don’t want to lose that time in transition.
Below are a few tips to help you gain free speed in your next triathlon. While there are many additional ways to improve your time in transitions including more advanced techniques like having your bike shoes already attached to your bike, practicing faster bike mounting and dismounting techniques, the tips below can be used by triathletes of all levels.
Athletes Guide
Read the athletes guide or the race details on the race website. These always include information related to transitions. I encourage the athletes I work with to read the Athlete Guide 4 times each day leading up to race day. When my first triathlon coach told me to do this prior to my first triathlon, I thought she was exaggerating. It turned out to be a great way to help me visualize the entire race. The athletes guide will also provide important information regarding more complex transitions for long distance triathlons.
Keep it simple
The key is to only have what you need in transition. If you bring everything you think of for every continency you could imagine, this leads to a very messy transition area that will slow you down. Use what you have been training with and train with what you will be racing with. Nothing new on race day also means nothing new in your transition area.
Special notes:
- Wear your tri top, tri bottoms, or tri suite from start to finish. Wardrobe changes in T1 and T2 are the biggest time sucks and offer little ROI.
- Lube your wrists and ankles to facilitate getting out of your wetsuit (if using a wetsuit).
- Apply your Chamois cream or Body Glide and sunscreen before the swim.
- Loosen your bike shoes with socks rolled back to the toes in the heel of your shoes (if wearing socks) for quick entry. Left sock in heel of left shoe and right sock in heel of right shoe. This was the best early advice I got from my Playtri coach when I started racing. Your feet are wet. You just finished a long swim. The last thing you want to do is struggle finding and then pulling a pair of socks over your wet feet.
- Untie or loosen your running shoes with socks rolled back to the toes in the heel of your shoes (if wearing socks) for quick entry.
- Make sure to have elastic speed laces on your running shoes and practice using them. Speed laces like the ones from Nathan Sports are inexpensive and can save you valuable time and effort putting your shoes on. Make sure to cut them to the right length for your shoes and practice using them. If they are too long, they will bounce on and off the ground. If they are too short, you will have hard time slipping into your shoes. Again, the key is to practice and shorten the laces until you find the right length for you.
- Have a race belt with your race number and nutrition (i.e. gels) already attached. Race belts are also inexpensive and can really simplify your bike to run transition. Simplification means time savings and less things to think about. For example, I have my race number, a few gels (depending on the length of the triathlon), some sodium pills (based on my sodium needs for the event), and a Halo headband attached to my race belt the night before every event. I don’t have to put anything into the back of my jersey in transition. I know it’s all pre-attached to my race belt.
- Have a plan for your nutrition and hydration. Know how many calories (solids & gels), water bottles, and electrolytes you will need and where you will be putting it. Race morning is not the time to think about your nutrition and hydration plan or how to carry it. There are many options available at your local Playtri store. You should also practice executing and dialing in
your nutrition and hydration plan well before race day. This is a good conversation to have with your Playtri coach.
Keep it organized on Race Day – Sprint or Olympic Distances
Rack your bike, fill your water bottles, and put your water bottles and your nutrition in the pre-decided carriers.
You should be able to have everything you need neatly organized into two rows on a hand towel.
- First row (for T1): Bike shoes (with socks rolled back to the toes) if using socks. Helmet with your sunglasses inside. Sunscreen. Once in T1, put your wetsuit/cap/googles under your bike. Put your bike shoes, helmet, and sunglasses on. Grab your bike and get to the mount line. DO NOT get on your bike until after you cross the mount line.
- Second row (for T2): Running shoes (with socks rolled back to the toes). Race belt with number and nutrition attached and visor (or sweat band) attached. Once in T2, put your shoes on, grab your race belt and GET OUT OF THERE. You could put your race belt on as you are leaving transition. You could put your visor on as you start running. You get the point – get out of transition quickly.
Keep it organized on Race Day – Long Distance Triathlons Ironman and Ironman 70.3 events normally require everything to be in a Bike Bag and a Run Bag. Note that most Ironman events involve checking in your bike, Bike Bag, and Run Bag on a specific day (and time slot) prior to race day.
In these situations, you need to be very intentional about filling these bags. Remember that the first things you put into your bags will be the last things that come out so plan how you fill your bags accordingly. You will typically experience one of two different scenarios (more on that below) that will be specified ahead of time in your Athletes Guide provided by race organizer. The Athletes Guide and pre-race athletes meeting will give you important information about setting up your transitions and so much more. You will be instructed on where and when to rack your bike. You will also be instructed on when and where to place your Bike Bag and Run Bag (and sometimes optional Gear Bag). You will also be given instructions on what to do with your Morning Clothes Bag). Don’t overfill your tires the afternoon you rack your bike. The heat from the hot sun does cause tires to pop.
It’s a scary thing to hear and even more scary, when you show up to your bike in the dark on race morning and see the damage. Rest assured that you will have access to your bike in T1 on race morning (you don’t need to leave them there overnight). That’s when you put your water bottles and nutrition on your bike and check your tire pressure.
Below are the two most common scenarios you will experience at long distance events:
- Scenario 1: T1 and T2 are the same spot and you will have both your Bike Bag and Run Bag at that spot next to your bike. Everything needs to be in those bags when you leave for the swim.
- When you come into T1, put your wetsuit/cap/googles next to your bike wheel, grab your Bike Bag, undo the knot, put on your sunglasses, helmet, and shoes. Don’t forget to quickly put your swim stuff in the Bike Bag you just emptied – quick knot and put bag under your bike. Grab your bike and go. Once you return for T2, rack your bike, empty your Run Bag, put your helmet and bike shoes into the Run Bag, put your running shoes on, grab your race belt, and go.
- Scenario 2: T1 and T2 are different locations. Everything needs to be in those bags in their designated areas when you leave for the swim.
For these and many more reasons, you need to read the Athletes Guide many times before race day. Read it 4 times a day during race week so that it gets locked into your memory.
Practice, practice, and practice
Practice your transitions in real conditions before your race and practice often. Even if you are short on time, you could always set up your transition spot in your driveway, or garage before your next bike and/or run training session. Before you head out on your bike, hose yourself down or jump in the pool. Being careful not to slip, “hurry slowly” to your transition spot and put your socks and shoes on before putting on your sunglasses and helmet and heading out on your ride. It’s very helpful to get used to doing this while wet and under pressure. You don’t even need to ride for very long before making your way back to your transition, dismount your bike, take your helmet and bike shoes off before putting on your running shoes, grabbing your race belt, and heading out for your run.
In summary, you should either be practicing your transitions from one transition area with your bike stuff and running stuff laid out intentionally in two rows on a hand towel next to
your bike OR practicing your T1 and T2 from one or two different locations using the Bike Bag and Run Bag. In all cases, you need to be intentional about your layout (or bag fill) and practice.
Visualization
Visualize the process from Swim Exit to Bike Out and from Bike In to Run Out. Visualization can help you practice your transitions using mental imagery from the comfort of your desk or airplane seat. Visualization is not a replacement for practice, but it does help you improve or solidify your process by rehearsing all of the steps involved in your transitions. The more you do it, the clearer the mental imagery gets and the more automatic and fluid the steps become. Not only will this technique help you get faster, but it will also reduce your stress as you approach race day. You should update your mental video on race morning to include physical features or landmarks to help you find your bike quickly when you exit the swim. Remember your race number but also count the number of bike racks you will run by before turning left or right towards your bike. Is your bike racked in front of unique tree or house that could help you get there faster? If yes, add it to your mental video. The last two steps are very important ones. Make sure to walk/jog the exact path you will use from the Swim Exit to your bike. Visualize putting on your bike socks/shoes, helmet/glasses, take your imaginary bike off the rack, and jog to the Bike Out. Do this ten times. Next go to the Bike In. Walk/jog your imaginary bike from the Bike In to your transition and rack your imaginary bike. Visualize removing your helmet and bike shoes, putting on your running shoes, grabbing your race belt and jog toward the Run Out. Do this ten times. If practicing for a long distance event that requires a Bike Bag and a Run Bag, simply add the opening of your bags into your visualizations and mental videos.
On Race Day
Plan to arrive at transition when it opens. This will give you plenty of time to add air to your tires, load your bike with nutrition and hydration, set up your transition area, visit the toilets before the long line-ups, walk/jog your transitions, visualize your transitions, apply sunscreen and body glide, and warm-up. Plan to be out of transition with your swim cap, timing chip, googles, and wetsuit if using one 30-40 minutes before you jump in the water and get the party started.
Say thank you.
Always thank the volunteers that are dedicating their time to support you, keep you safe, and help you create memories that will last a lifetime. You will find helpful volunteers in and around transitions. No matter how hard you are racing or how tough it gets on the course, smiling and having an attitude of gratitude will always make you feel better.
I wish you a great race season and look forward to seeing you out on the courses. I am pretty sure that I will not be seeing you in transition though because you now know the secrets to getting free speed. Don’t hesitate to reach out if you have any questions about how to quickly and efficiently navigate through transition or to discuss other aspects of your triathlon journey.
Peter Balyta is a Playtri Level II Coach, a USAT Level I Certified Coach, and an Ironman Certified Coach. Peter is committed to helping athletes live the life they want to live. He delivers practical advice to help athletes of all ages and abilities drive superior performance in their training and racing while balancing their family, work, community and fitness goals. Peter brings his 20+ years’ experience as a corporate executive and community advocate to his triathlon coaching. Learn more about Peter at https://www.playtri.com/peter-balyta.
]]>Biomechanics of Swimming Overview
As a Playtri coach, I believe that one of the best tools for helping triathletes become better swimmers are swim lessons in our Endless Pool. Unlike working with an athlete at a lake or a regular pool, we can make adjustments to an athlete’s form and give feedback quickly since the athlete and coach are always within a few feet of each other. As part of the Biomechanics of Swimming clinic, we had a few athletes get into the Endless Pool and we addressed certain aspects of their stroke after we talked about the physics of swimming and the hierarchy of swim form. At Playtri we want athletes to be able to understand why we coach the way we do and have the knowledge to improve as athletes.
Any knowledge about swimming begins with knowing the 4 different forces actively working against/with the body of the swimmer: Gravitational Force, Buoyancy Force, Thrust Force, and Drag Force. Gravitational Force is the downward force that we always have working against us whether we are on dry land or in water. Buoyancy Force is the force working against gravitational force. As the swimmer’s body displaces the water around them, the water pushes up on the swimmer with a value proportional to the volume of the displaced water. Thus, if the swimmer is able to float at the surface of the water, the buoyancy force is equal in magnitude to the gravitational force. Thrust force is the force that allows the swimmer to make forward progress in the water. Generally speaking, this force is a combination of the kick and the pull. While the swimmer moves forward in the water, the water pushes back on the body of the swimmer, creating drag force. Drag force is influenced by the shape and size of the swimmer. If your legs and hips are not level with the surface of the water, but dragging behind you beneath the water, then you are creating more drag.
Simply stated, to make improvements as a swimmer, you want to:
· find the balance between gravitational force and buoyancy force so that your body is aligned near the surface of the water
· produce enough thrust force to overcome drag force so that you move faster in the water
Since you can’t change gravity or the density of water, your focus is on producing more thrust force than drag force. To do that you can either increase thrust and/or decrease drag. To decrease drag you can:
· wear a smooth swim cap
· shave your body hair
· wear a wetsuit or swim skin, depending on race rules
· eliminate/minimize folds, seams, and pockets
· and #1 on the list: improve your body position in the water. If your hips or feet are sinking, then you are creating more drag
To increase thrust you can:
· increase your kick. (Although for triathletes with limited ankle mobility, this isn’t really practical. Your kick is primarily there to help with body position)
· improve the quality of your catch and pull through the water by adjusting the shape of your hands and arms in relation to the water so that you are pushing water back toward your feet instead of pushing down on the water
Of course, there are outside influences that impact triathletes while they swim. Most of our races do not happen in a static environment like a pool. In Open Water Swimming, we are constantly dealing with waves & swells, current, sun position, physical contact with other athletes, buoy turns, sighting, and open water anxiety. All this impact our ability to hold a consistent stroke and body position. Thus, we work with our athletes to have:
· a light kick that helps with buoyancy, but has the ability to react with speed as needed
· a higher arm turnover to increase the number of catches and pulls
· a same-sided breath once per stroke cycle to help with the breath and decrease anxiety
Because of these impacts and stroke changes, we have a hierarchy for swim form. When working with a swimmer, the first thing I look at is body position. Are the back of their head, glutes, and heels breaking the water throughout the stroke? Then I look at their kick. Are their toes pointed, but relaxed? Is the kick small and fast from the hips or with bent knees and splaying out to the side? Next: rotation. Are they swimming flat or are they over rotating? Then, elbows and arm pits. Are their elbows up and arm pits open throughout the entire stroke? And finally, I look at the breath. Are they fully exhaling while their face is in the water or are they holding their breath? If, however, I am working with an athlete who has open water swim anxiety, I begin with the breath. Because when we hold our breath, our anxiety can increase.
The goal of any one-on-one session or workout is to make improvements even if those are incremental gains. We want the swimmers we work with to be comfortable in the water so that they work with the water and not against it, using the four different forces to their advantage and making simple adjustments to their stroke that help them improve body position, increase thrust force, and decrease drag force.
If you are interested in learning more about the various swim options we have, check us out at playtri.com/aquatics. And if you have questions about anything this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
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With the triathlon season fast approaching, now is the time to take stock of your open water swim supplies and plan any replacements or upgrades. Here is my gear list to help you get started.
Swimsuit: Finding a comfortable swimsuit that provides good coverage and mobility is a given.
Wetsuit: Wetsuits improve buoyancy and reduce drag in the water. The higher the price, the more flexible the neoprene. And remember: full sleeve is faster than sleeveless.
Swimskin: In warm water conditions when wetsuits are not legal, a swimskin can help reduce drag in the water with a hydrophobic coating and by smoothing out your race kit.
Goggles: Because weather conditions vary when swimming outside, it is good to have a variety of lens colors. First, go mirrored. The mirrored surface reduces glare and reflects light away from your eyes. Blue tint increases color perception. Orange or gold lenses improve clarity in hazy, misty, or foggy open water conditions. And black tint helps reduce eye fatigue when it is bright.
Bright swim cap: Swim caps keep hair out of your face, improve your hydrodynamics, increase your visibility for other swimmers, lifeguards, and boaters, and can help keep you warm. If you are swimming in colder water, a neoprene swim cap is an excellent addition to your swim bag.
Earplugs: Earplugs help protect your ears from cold and/or dirty water. They can also be helpful in preventing vertigo or dizziness. Silicone, moldable earplugs are effective and cost efficient.
Swim buoy: Like a bright swim cap, swim buoys add another way to be seen by other swimmers, a lifeguard, or boaters. Swim buoys also give you a temporary place to hold on to if you need/want to stop swimming briefly.
Body Glide: Like all other sports that have repetitive motions, chafing happens when you swim. Use Body Glide at all points where fabric (swimsuit or wetsuit) transitions to skin.
Playtri Open Water Swim Pass: The Playtri Open Water Club is the longest-running weekly open water program in the DFW Metroplex. It runs mid-March through September on Saturday mornings from 7:30-8:45am at Pier 121 Marina. There are two training groups: skills development and deep-water swim. Cost is $10 (cash only) for a single swim drop-in or $100 for the season.
If you have questions about anything in this article or are interested in scheduling a one-on-one swim lesson or coaching, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>Why you need to train in the Open Water
Every triathlete needs to regularly include open water swimming in their training routine. (Unless, of course, you are only going to be doing triathlons with pool swims.) Why? Because the vast majority of our races take place in open water. As a Playtri coach who regularly coaches at the longest running open water swim practice in the DFW Metroplex, I have seen triathletes make huge improvements in their open water swim abilities through regular exposure to swimming in open water in various conditions (windy, rainy, sunny, calm, cold, hot, etc.) If you still need a few reasons why you should swim in open water regularly, here are a few more:
Specificity: Training that is specific to the conditions of our races is critical to success. Thus, the more time you can spend training in open water, the better your swims will be on race day. However, if you show up at the lake to swim, you need a game plan like you do when you show up at the pool. Your coach should provide you with a workout for your open water swims. Or if you come to Playtri Open Water Swim practices on Saturday mornings from mid-March through September, you will have a coach leading your workout the whole time. Which brings us to the next reason…
Skill development: Because open water swimming is different from pool swimming, it is essential that each of your open water swim training sessions include focused work on skill development. Some of the skills that are necessary to develop are: sighting, buoy turns, starts, exits, dealing with physical contact from other swimmers, a higher arm cadence, and the ability to change pace quickly and then recover.
Anxiety: Many people who participate in open water swimming struggle with anxiety, especially if the majority of their swim training is done in a pool. The pool offers a controlled environment that has clear water, boundaries, and line to follow. Open water does not provide the same environment and so swimmers can be anxious if the water is murky, deep, has swells, chop, or a current, and has other animals in it. If you are a person who gets anxiety in open water, then it is beneficial to swim in open water more and include breathing exercise in your warm up. Open Water Anxiety is something that I regularly address with triathletes at Playtri Open Water Swim sessions on Saturday mornings, because it is so prevalent.
Safety: And, of course, always make sure you are being safe. Swim with a partner, with a lifeguard present, or someone watching you from shore to ensure your safety. Leave a message with a family member or friend about your swim plans and when you will be back. And make yourself visible by wearing a bright swim cap and swimming with a buoy.
If you have questions about anything this article or are interested in scheduling a one-on-one swim lesson, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>The two most common cycling related questions I receive as a coach are: “How do I get faster on the bike?” and “How can I ride longer and sustain my speed/power?” With deference to the great Eddy Merckx, who said “Ride up grades, don’t buy upgrades” when he was asked about improving as a cyclist, here is my list of upgrades that will help you improve your overall bike speed and endurance as a triathlete.
]]>The two most common cycling related questions I receive as a coach are: “How do I get faster on the bike?” and “How can I ride longer and sustain my speed/power?” With deference to the great Eddy Merckx, who said “Ride up grades, don’t buy upgrades” when he was asked about improving as a cyclist, here is my list of upgrades that will help you improve your overall bike speed and endurance as a triathlete.
Get a bike fit. Before you start putting money into upgrading your bike, it is worth it to make sure that your bike fits your body properly. A proper bike fit will help with injury prevention, comfort, and the ability to train and race longer and more consistently.
Get a coach. Very few people can truly be objective with their own training. Most triathletes have type “A” personalities and having a coach who works closely with you to develop a training plan based on what your life dictates helps provide accountability, motivation, and a reality check on your goals. Individual coaching at Playtri starts at $150 per month.
Buy a power meter. Training with power can have a huge impact on the way you race. Training in determined power zones will help build your “engine.” Unlike speed which can be variable due to terrain, dehydration, wind, road surface quality, etc., riding to power means you can manage your efforts in a race so that you can set yourself up for a quality run. I’m impartial to the Garmin Rally RS200 or RK200 because each pedal reads power and they are easy to switch between bikes.
Use an Aero Helmet. An aero helmet smooths the airflow around your head and reducing drag. Approximately 90% of the energy your produce while cycling is used to overcome the air resistance produced by your body and bike. On a tri bike your head is one of the first things air resistance meets, an aero helmet helps make that meeting smooth and fast. For hot and humid races, I prefer aero road helmets like the Lazer Bullet or Kask Utopia.
Upgrade your wheels, tires, and tubes. These are the first point of contact between your bike and the road surface. Aero wheels are a proven energy-saving upgrade as they are designed to cut through the wind, and upgrading your tires and tubes (unless you run tubular or tubeless tires) will help cut down on rolling resistance. Lowering the rolling resistance of your tires and tubes means going faster while producing the same amount of power compared to tires and tubes that have higher rolling resistance. Some of the best aero wheels come from companies like Zipp, Enve, or the more affordable Reynolds. For tires, I’m a fan of the Continental Grand Prix 5000 Clincher Tire which has low rolling resistance, low weight, and decent puncture resistance. If you run tubeless, then consider the Vittoria Corsa Speed Graphene 2.0 for racing which is the fastest tire on the market. And the fastest tubes on the market are latex tubes.
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Coach Jim Rowe is a Playtri Level 3 Coach, and also holds a USA Triathlon Level I Coaching Certification specializing in Long Course Racing, a UESCA Triathlon Coaching Certification, and a TRX Coaching Certification. He is available for individual coaching, one-on-one sessions, and performance testing. He can be reached at jim.rowe@playtri.com.
]]>If you are like most triathletes, swimming is arguably the most challenging part of both training and racing. Most athletes will wake up early and hit the cold water of their local lap pool before the workday starts, and we all know the hardest part of the day is gathering up the courage to jump into a cold pool. But once we get over that initial jump, we can generally get through the swim workout prescribed for the day. A swim workout is just you, the time, and the seemingly endless black line at the bottom of the pool.
Why is it that an athlete can be so confident with their abilities in the pool, but end up panicking in the open water? The number one detail that athletes should understand is that open water and pool swimming are two different sports with different skillsets. In the pool, you have your own space and you do not have to worry about other athletes around you, waves, buoys, etc. In the open water, you have a lot of uncontrollable factors that could derail your race at any moment.
Pool Swimming
The temperature and environment of pool water is mostly very comfortable and very predictable. The pool water temperature predictability is something that all athletes are expecting as they jump into the water, and each athlete is used to swimming in their own lane, or with one other athlete splitting the lane. The sense of familiarity can help those beginner swimmers feel more comfortable in the water.
Apparel and equipment in which athletes train in are pretty much the same on a day to day basis at the pool; all of which can be found at any Playtri location or online at the Playtri Website. Men will generally wear jammers or briefs, with the occasional buoyancy short to simulate wearing a wetsuit and keeping the hips elevated. Women will train in a one piece or a two piece training suit. Equipment will vary from athlete to athlete, but most swim bags will consist of paddles, buoys, kickboards, snorkel, and swim fins. Each athlete will have their own personal preference on types of equipment, but these are tools athletes will use to focus on various parts of their strokes.
To use lap swimming to best prepare for open water swimming, an athlete must alter their stroke and habits. For example, former swimmers who utilize dolphin kicks off their walls should not do this when preparing for an open water swim because there are no walls or opportunities for dolphin kicks in the middle of a race. Experiment with a breathing pattern that you are comfortable with for the duration of your race distance and practice that pattern until it becomes second nature. One example is an athlete who breathes to their right side only; they breathe every other stroke, and sight every 3rd breath.
Open Water Swimming
The environment and predictability of an open water swim is very different from that of a pool swim. There is no enclosed area that you can call your own like the lane you would swim in at the pool. The vast openness of the body of water you are about to embark on can bring about thoughts of anxiousness and nervousness in even the most seasoned swimmers.
In the open water, athletes generally will not be able to see the bottom of the body of water. This fact alone can bring about thoughts of uneasiness because this takes away the idea of being able to control what is going on around you. Practicing sighting and being aware of your surroundings is important in your swim sessions. This can be completed in pool training sessions by focusing on objects around you, looking a little more forward than down, and practicing your sighting. Having a coach is a great way to get some feedback as it pertains to specifics about your stroke and how to adjust from pool to open water swimming.
Open water swimming can be very cold, which will change a lot of factors compared to pool swimming. For one, the temperature alone is enough to bring about that initial gasp of air as you enter the water. Athletes will generally start to swim as fast as they can to try to warm their bodies up. This will quickly raise the heart rate and trigger those anxious thoughts and possible panicking scenarios. I suggest to all my athletes that they take the first couple of strokes nice and smooth so they can find their rhythm while their heart rates are still in a controlled state. It is important to make sure to remember that you can control your race but not your environment.
In a cold open water swim, athletes will mostly opt to wear a wetsuit, which not only keeps heat in, but changes the position of the body in the water. It is important to practice in a wetsuit or swimskin before competing because you should never try something new on race day. If you cannot get to an open body of water to practice open water swimming, wear your wetsuit in the pool for a little bit of time, if you can. Get to know the position your body will be in when you have the wetsuit on and get comfortable with the fit for a longer duration of time.
How to Prepare for Open Water
The best option would be to go find an open body of water near you and practice your open water swimming. Do NOT practice open water swimming alone, and I also suggest a brightly colored buoy, such as the Playtri Buddy Bag Swim Buoy so that people around you can see you.
You can practice sighting in a pool by altering your breathing pattern to match what you will do in a race. One suggestion would be to do a set of 100s where you sight every 4-6 strokes. Find a point in front of you on both ends of the pool and quickly get your head up to sight that given point; this will act like the buoy you will be looking for in any given race. Practice with a wetsuit or sim shorts so that you can get used to the position of having your hips assisted to the top of the water. You can also mimic this position using a pull buoy. Finally, work on your initial breathing when you first get into the water. Mental preparedness is arguably the most important aspect of sport, so if you are mentally prepared for the jump into the water and have a plan on how to execute, then you will be on your way to a successful swim leg!
If you have any questions about swimming, whether that be pool or open water, you can contact me at michael.rourke@playtri.com. As a head high school swim coach, and triathlon coach for all level athletes, I have worked with athletes of all skill levels, from National ranked athletes to brand new swimmers. Please do not hesitate to reach out if you have any questions at all! Happy swimming!
]]>Triathletes, in the experience of this coach, often consider strength training as an unnecessary aspect of successful triathlon training. It is often the first workout dropped from the schedule if a triathlete is pressed for time. When it is done, strength training is done in a rushed fashion as the athlete tries to get through the workouts as quickly as possible so they can do other things. This rushed approach to strength training opens the athlete to injury and creating muscular imbalances.
When I first start working with an athlete and I say that we will be including strength training in their program, I often hear the “I don’t want to get big” excuse. Strength training is different from weightlifting or body building, in that the focus of the exercises prescribed is on improving general fitness, power, sport-specific strength, and neuromuscular pathways and not on growing the biggest, strongest, showiest muscles possible. Triathletes don’t win races because of the size of their biceps. Rather, they win races or make individual improvements in the sport through improved economy, cardiovascular endurance, and explosive power.
Because of these performance improvements that can come from strength training, I assign weekly strength training for all my athletes. During the preparation and base portion of the season, strength training happens 2-3 times a week (depending on the athlete). During the build portion of the season, strength training can happen 1-2 times a week (again depending on the athlete) and during 2-3 weeks before an “A” race strength training happens 1 time a week. I tell my athletes that these workouts are incredibly important to their continued success in this sport, especially as they age. After the age of 30, we lose 3-5% of our muscle mass every decade. Not only does strength training help delay this loss, but it also decreases your risk of falls and fractures.
If that amount of strength training sounds daunting, know that we Playtri coaches have a holistic approach to strength training. We aren’t advocating that you spend 60-180 minutes per week in the weight room. We know that you have limited time to reach your goals. So we maximize the training time we have by incorporating strength work into your swim, bike, and run training through pull sets with paddles (like the Finis Manta Paddles) in the pool and hill repeats on the bike and run. And our standalone strength training workouts last approximately 20-30 minutes and often focus on improving muscular stability and core strength, since these are the two main issues most age-group athletes have.
In addition, I lead a weekly 30-minute virtual core strength and mobility workout Tuesday mornings at 5:30 am Central, which gives athletes an opportunity to gain knowledge and receive a coached workout that will help them improve year-round. This weekly workout requires limited tools such as mini bands, a foam roller, a lacrosse ball, and a chair or wall. In 30 minutes, we break a sweat and gain much needed core strength (including some focused work on the posterior chain which is often weak amongst age-group triathletes).
If you are looking to build a triathlon specific strength tool collection to use at home, I suggest the following: mini bands, resistance bands, a pull up bar, a set of dumbbells (up to 50 pounds depending on the athlete), a jump rope, a foam roller, a lacrosse ball, a yoga ball, and the Finis Dryland Cord and (if space allows) the Finis Slide Dryland Trainer. The Dryland Cords fit easily into your swim and race bags for warmups and the Slide Dryland Trainer is an excellent tool for improving overall upper body strength for the swim.
If you would like to attend the weekly core strength and mobility workout, want to know more about building your at-home strength tool collection, or would like to schedule a one-on-one strength session, please reach out to me. Strength training is an essential part of triathlon training that should not be dismissed easily.
Jim Rowe is a Playtri Level 4 Coach, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>Benefits for triathletes (as opposed to purely pool swimmers)
a. Many triathletes rely on an assortment of pools to get their training done. Sometimes the pools are not set up for pure swimming, so clocks are not optimally placed. I found that these goggles provided me a clock in the heads-up display (HUD) that I could rely on to get my workouts completed. Having the goggles count laps for long reps was also a great value! The device displayed my lap times, set times, number of laps, number of sets.
b. In the open water I found that these goggles will register 180° turns and display your splits. I found this to be an adequate compensation for not having GPS. GPS is often inaccurate in the open water anyway. With the goggles registering split times every time I made a 180° turn, I was able to swim a consistent course and know how I was swimming relative to other times I swam that course. A triathlete can set up a couple buoys and set a baseline to build their workout around. This is much more reliable than GPS because you can also not worry about current, waves, etc. and instead just compare your effort to your split times.
c. Triathletes and open water swimmers will also benefit from having the elapsed time in the HUD because they can see how long they have been swimming relative to distance covered if they know the estimated distance between buoys or at turn buoys. For example, in Ironman branded races, the color of the buoys typically changes at the halfway point so you can see your time at the halfway point without breaking stroke.
d. Triathletes and open water swimmers can also gauge their effort by stroke rate which can be selected as a HUD in addition to elapsed time.
Would you recommend them to your athletes? (why or why not)
Yes, I would recommend them to my athletes. I have found them to be valuable in the open water swims but also in the pool. It has given me more data to analyze and find places to improve. I find the data it gives is insightful and not “just noise”. In the open water I can see split times around a consistent distance as well as stroke rate. I can use this data to see how I trend in terms of pace and stroke rate. Do I start with a high turnover and get lazy? Or if my stroke rate is the same but time gets slower, should I consider focusing on my sighting?
In the pool, I know the distance, so these metrics are even more significant. While I am swimming, I can see my split times easily as I am swimming instead of craning my neck around to find a clock mid-stroke. I found that I quickly became spoiled by seeing my split times in the HUD. After the workout, I was able to see how my pacing was through the workout and through each set. On my 400s, I could see if I faded or built into the effort like I intended. There was no rounding or justifying times. The app has a friendly visual display to view a graph of your splits over a set.
These goggles give an athlete the ability to track important data so I will recommend my athletes get a pair if they want to find gains in their swim.
Do you feel the price is worth the value of the product?
Yes, I feel the value is worth the price. I find the goggle itself to be a high quality goggle that I would like to wear on it’s own. The Ciye smart device has improved the quality of my training so far. If you compare this to a power meter for cycling, it is much less expensive. If you compare it to a power meter for running (like Stryd) it is on par, except with this you also get the added value of a great goggle. The Ciye device can also be taken out of the goggle and put in another goggle so you can replace goggles after time, wear, or for a different tint without replacing the device. Another advantage of the device is that you can adjust your HUD based on personal preference or training objective.
What were the top three things you liked?
1. Registering splits at 180° buoy turns in the open water
2. Seeing stroke rate in the HUD
3. Dissecting data in the app after workouts
Anything athletes should keep in mind?
1. Nose piece is very adjustable and can slip when you are putting the goggles on - goggles are very secure once on.
2. The device can take about 5 seconds to register you are resting at the wall, so if your rest is shorter than that it will not pick up the new interval. This could be an indication that you need to adjust your recovery time for sets.
3. The Ciye device covers about one-third of the goggle to the far-left. The only obstruction I have noticed so far is that it can make tracking swimmers to your left more difficult.
Finis Smart Goggle powered by Ciye will be in stock soon. Check the store online.
If you have any questions, please email headcoach@playtri.com.
]]>Brian Shiels and I started working together on his goal of completing an Ironman last year. Brian came to this goal with no previous triathlon experience, a lot of experience in rucking and running, a full time job that requires travel, and a supportive family of four. As a coach with a young family and who regularly competes in Sprint, Olympic, and 70.3 distance triathlons, I had a good understanding of what Brian’s training was going to look like; early morning or evening workouts and bigger miles on the weekends. Still, as with any new triathlete it is important to manage the family and mental load as much as managing the training load. During our time together we have learned (or been reminded) a lot about triathlon as athlete and coach. Here are a few of the things we have learned.
Brian’s list
You’ll never know what you don’t know, until you talk to someone who really knows. Turning to Playtri and having a coach has shown me that taking the time to invest in proper education and training is the most effective path to achieving my triathlon goals. (Click here for information about our coaching options.)
There is more to each of the three (3) disciplines than merely doing them. While an experienced runner, I naively considered myself a capable swimmer and cyclist when I came to Playtri. I learned right from the start that swimming and riding a bike are not remotely the same as competitive open water swimming and road cycling.
Being kind with myself. I have participated and raced in running and rucking endurance events for decades, but have always taken a harsh approach with myself to ensure training and event execution. With the guidance of a primary coach and the support of the entire coaching team, staff, and the general participant community at Playtri, I have learned to pursue progress, not perfection, and improvement as an acceptable result.
Specifically, a measured, scientific approach to training will yield more impactful and safer results. The use of blood lactate testing, sweat testing, and establishing my optimal heart rate zones have given me information to guide everything from basic nutrition and electrolyte needs to employing the most effective training and race day strategies. (For information about our various testing options, click here.)
The best way not to sweat the small stuff is to have taken care of it ahead of time. Knowing how to set up your transition area during a triathlon is key to ensuring a smooth process when moving between activities. Planning out water, energy, and electrolyte needs before an event reduces the likelihood of deficiencies in these areas.
Use chamois butt’r. A lot of it. Everywhere.
Coach Jim’s list
Coaching is more than just the workouts. This includes conversations about kit, gear, nutrition, hydration, pedaling efficiency, running form, swim form, transition set up, etc. I speak on the phone or zoom with all my athletes on a weekly basis. Our conversations regularly include data and video review of swim, bike, or run workouts.
Every athlete has unspoken expectations for race day. Throughout the build and before each race I talk with my athletes about what my expectations are for race day and I ask them what there expectations are also. Even if an athlete says, “I just want to finish” often times they have specific time goals in their mind. These need to be spoken and shared so everyone is on the same page.
Adopting an attitude of gratitude is a game changer for athlete and coach. Training and racing while being thankful for the ability to do this sport goes a long way when things get rough. As a coach, it is important to grateful to be entrusted with helping people reach their goals. I end all emails to my athletes with this: “Thanks for allowing me to be your coach!”
Trust the work of other coaches. Playtri has a great group of capable coaches. If I can’t have my eyes on an athlete, I’m thankful that my athletes get the opportunity to work with other amazing coaches at weekly Open Water Swim, pool workouts, strength training, group rides, and at the track. (Click here for a list of the weekly workouts available to Playtri athletes.)
Jim Rowe is a Playtri Level 4 Coach, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>If you are reading this article, you’re probably wondering how you can recover better, train more consistently, and race faster. Whether you are a single sport or multi-sport endurance athlete you need to know how to fuel your engine more effectively. The body primarily utilizes fat and carbohydrates as fuel to create energy for muscle contractions. Your “engine” has two fuel “tanks”. One contains the carbohydrate calories and the other contains the fat calories and the rate at which your engine draws from each varies with effort. If you know this rate you will know how to effectively refill the appropriate tanks. These numbers will reflect how you should be pacing in long course racing and how to train so you can improve your “fat efficiency.”
The leanest, lightest marathon runner can have 80,000+ calories in their fat fuel tank, while their carbohydrate tank could have only 1600-2500 calories available. Athletes commonly burn 400 to 800 calories/hour, which will empty their carbohydrate tank rather quickly if the body is pulling heavily from that source. At low levels of exertion, an athlete’s engine will burn more fat but as the effort increases will become more dependent on the carbohydrate tank. Carbohydrates are more bioavailable as “quick fuel” compared to the slow burning fat.
Performing a VO2 Calorie Expenditure Test at Playtri will produce several useful insights. It will give you specific, usable data at varying heart rates, including how many calories you are burning per hour, and how much is coming from carbohydrates versus fat. Overuse of carbohydrates is a common issue for endurance athletes (whether due to general inefficiency of fat use, or poor pacing decisions in a specific session or race), especially in longer distance events. You may be an inefficient fat burner and begin burning your carbohydrates early in the effort curve. The earlier your engine leans on the carbohydrate tank, the earlier you will run out of fuel and experience a “bonk.” “Bonking” is what marathoners and IRONMAN athletes experience when they talk about “hitting the wall.” You feel lethargic and can’t push your body beyond the fat burning effort because you are out of carbohydrate fuel.
The good news is that you can train your fat efficiency. When we have an athlete who discovers this limiter, we adjust their training in a few ways. First, we stress to them the importance of having a good daily balance of calories from healthy macronutrient sources to include a variety of macronutrients and micronutrients at each meal. We can help them periodize nutrition based on training and competition by ensuring they are following adequate macronutrient timing to fuel hard workouts with carbohydrates and have them perform some low intensity activities fasted. These efforts are all assigned based on the heart values from the test that we know are burning primarily fat. We only use this method with athletes that are disciplined enough to stay in their heart rate zones because otherwise they can deplete themselves greatly and need a long recovery period to prevent injury and/or illness, meaning we aren’t able to get the training we need.
Vo2 calorie testing with Playtri can also revolutionize the way you plan your race nutrition (we call it our “secret weapon”). We always encourage our athletes to have this testing done 1-2 weeks prior to long course races, and directly apply the information we get to our pacing and nutrition planning. We aim to replace carbohydrate calories on a one-to-one basis, and pace so that we are able to absorb enough fuel for this purpose. Fortunately, a substantial body of evidence suggests that the GI system is highly adaptable and can be trained to achieve your fueling goals. If you have a heart rate target for your race, this test will give you a carbohydrate fueling target. If you don’t feel comfortable consuming that many calories right now, you can work your way up.
In long course triathlon racing, nutrition becomes the “Fourth Discipline”, and you must train it to be successful in the same manner you train your swim, bike, and run. Once you have your caloric needs identified you will need to begin training your gut to handle the volume and trying different flavors and consistencies to find what plan works best for you. We have athletes that get tired of gels and need more solid foods and others that can handle all gels but get nauseated by a flavor after so many. At Playtri, we carry a variety of brands and products so you can maintain the variety in your fueling plan.
Visit the online store to view just some of the products we carry. Visit a location near you to see more products.
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5 mental tools to help you along the way:
1. Visualization - One of the most effective ways for you to prepare for an event is to realize and activate your imagination. The more you develop and practice visualization, the more effective and impactful it will be during competition. Remember visualization or imagery is the ability to picture yourself performing at your best. Practice visualizing the steps you will be going through before and during the competition. Use all your 5 senses when you practice visualization. The clearer the image - the more detailed- the greater the effect on the body.
2. Confidence - Remember your ability. Remember your preparation. Reflect on past successes and positive experiences. The two primary ways to gain confidence is to remember the quality and quantity of your training. How you’ve prepared? What you’ve done? The greatest obstacle on the road to confidence is fear. Fears come from uncertainty and the uncertainty indicates a lack of confidence. No one can make us feel as if we’re failures without our own consent. Confident people never consent.
Tale of Two Wolves:
An old Cherokee chief teaches his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight between two wolves. One is evil — he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego. The other is good — he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. This same fight is going on inside you — and inside every other person, too.” The grandson thought about this for a minute and then asked his grandfather, “Which wolf will win?” The old chief simply replied, “The one you feed.”
3. View this event as a challenge not a threat. When you view this as a challenge it starts with a perception of the situation as an opportunity to push yourself, get out of your comfort zone, seek out your limits, achieve your goals, and reach a new level of excellence. With this perception, you are focused on pursuing your athletic goals with complete confidence, courage and commitment and without doubt, worry or fear. Challenge associated with you embracing the process of your sport rather than fearing the results of your efforts. You will feel energized and your muscles will feel loose and your breathing will be deep and controlled. Remember your fundamental goal is to face and conquer the challenge.
4. Breath control- “Your breathing determines whether you are at your best or whether you are at a disadvantage.” Carola, author and teacher of breathing practices.
Box breathing is one simple technique to practice breath control. Drawing a box with your finger: Breath for five seconds, hold for five seconds, breathe out for five seconds, and then hold for five seconds and repeat
You can also breathe in through the nose for a count of five hold for two to three seconds and then breathe out for a count of five and repeat.
Make sure when you’re breathing that your belly expands during inhalation and relaxes during exhalation. Proper breathing helps relieve the stress and tension from your system and brings you back into the present moment.
5. Neutral thinking. Work on decreasing negative talk and focus on neutral talk. Be aware of the chatter in your head and modify it as needed.
Remember when you downshift to neutral, you are choosing your next right step for you. You accept the past, but you also accept that it's not predictive of the future. Remember your behavior will supersede your emotions when acting in alignment with your values and practicing neutral thinking in emotional situations.
Do your best to focus on the present moment, what is in your control, and not allow negative thinking to be a part of your conversation within yourself or with others. Focus on the facts, move forward, and take action steps with things within your control.
Finally, As you go into this next competition, have a mantra, phrase, or a word that will continue to encourage and inspire you in the present moment while you’re competing. Repeat this mantra throughout your competition.
Remember….enjoy the process and have fun!
Dr. Nina Rios-Doria is a Licensed Counselor and specializes in mental performance and mental health for athletes. Learn more about Dr. Nina and her practice at https://www.drninacoach.com/.
References:
The Champions Mind by Jim Afremow
Getting to Neutral by Trevor Moawad
The Mental Game of Baseball by H.A. Dorfman
Train your Mind for Athletic Success by Jim Taylor
Getting into the sport of triathlon can seem overwhelming with all the equipment and deciphering which items are needed and which are nice to have. When an athlete approaches me with a goal of completing an Ironman I discuss the following items with them. These items are necessary to have a successful training and racing experience.
Long Course Triathlon such as Ironman is a serious undertaking and you should not go after it alone. Playtri has Group Workouts, Individual Coaching, 1-on-1 Sessions, and a training app to help you get to the finish line safely. Consider recruiting one or all of these to get you to your finish line.
Clear for overcast days and tinted or polarized for bright sunny days, such as these
Should fit without leaking and provide wide range of view
Multiple lens options for varying outdoor conditions.
Smart goggle for consistent feedback (Read detailed review here)
Sleeves are faster if the suit fits properly and doesn’t overly restrict shoulder mobility
Sleeveless for warmer or more general comfort with mobility
Aero position is only good for as long as you can hold it and run off it.
Common injuries and poor run performances come from poor fit.
Entry point - Good enough to get started but going to leave a lot on the table because of aerodynamic penalty of upright and wider position. Closed hip angle will make running more difficult after the bike.
700c x 23-30c wheels
Can add clip-on aero bars
Opens up hip angle to run better
Moves rider forward to engage quads and save hamstrings for run
Sets you up to run better off the bike
Position of ride will be lower and more narrow which improves aerodynamics
Better power delivery
Maintains fit exactly
Enables you to pull through bottom of pedal stroke
Consumer Product Safety Commission (CPSC) sticker
Replace after 3-5 years or any impact (integrity of the helmet will fail after impact)
Aero road helmet could be worth getting at the beginning (versatile and aero in multiple head positions)
Bottles can be stored on down tube and seat tube on most bikes. Additional bottles can be added to increase the fluids you can carry to fuel your race so you can make less aid station stops which will increase overall performance on race day.
Between the Arms (BTA) - These can include bottles with straws so you can drink without the penalty of sitting up to reach for bottles.
Top Tube bags can store food and be accessed while still in the aero position so you can fuel your performance and maintain speed on the bike.
Proper pad (known as a chamois)
Bib shorts ensure a secure fit
Non-bib shorts may be more comfortable for you
Cycling shorts are specifically for cycling and help fit you on the bike in a way saddle manufacturers intend you to sit on the saddle.
Pockets for nutrition, phone, flat kit, etc.
Find the right shoe for you
Replace every 300-500 miles or 6 months
Avoid cotton – collects moisture, causes blisters
Merino wool – regulates temperature, moves moisture, and resists odor
Mix of synthetic – nylon, polyester, spandex – good value/durability, prevents friction
Comfortable specifically for running (material: polyester, elastane, spandex, nylon)
Synthetic fabrics: polyester, nylon
Smartwatch to include GPS function and pair with Heart Rate Strap
GPS and Heart Rate will be used to track your workouts to measure progress and pace races successfully. You can’t improve something you don’t measure.
Reserved for racing and key workouts
Partially hydrophobic for fast swimming
Wicks sweat
Material reduces chafing
Small pad to help with cycling comfort (may impede running for some athletes)
Holds race number
Carbs focus
Electrolytes
Sodium unique to individual
Coach Ryan Siebert is a Level 2 Playtri Coach and a USAT Level I Coach with Long Course Area of Focus. He coaches juniors and adult athletes of all levels and is a bike fitter and performance tester at Playtri Dallas. He is also 70.3 Champion and WC Qualifier.
Regardless of the goal, every endurance athlete wants to train more efficiently. Trying to finish an IRONMAN on 8 hours of training a week? Be efficient. Trying to win the Olympics? Be efficient. Trying to maintain a long-term healthy lifestyle? Be efficient. No one wants to do work that doesn’t move the needle forward - that’s why Playtri Blood Lactate Testing is at the core of the Playtri Coaching model. Our unique blood lactate testing protocol and analysis has been developed over 20 years and tested on thousands of athletes for one thing: effectiveness in training and competition.
]]>Regardless of the goal, every endurance athlete wants to train more efficiently. Trying to finish an IRONMAN on 8 hours of training a week? Be efficient. Trying to win the Olympics? Be efficient. Trying to maintain a long-term healthy lifestyle? Be efficient. No one wants to do work that doesn’t move the needle forward - that’s why Playtri Blood Lactate Testing is at the core of the Playtri Coaching model. Our unique blood lactate testing protocol and analysis has been developed over 20 years and tested on thousands of athletes for one thing: effectiveness in training and competition.
First, a quick science lesson. Our bodies use a combination of three metabolic systems to convert fuel into energy to create muscle contractions: aerobic, anaerobic and phosphagen. The aerobic system is extremely sustainable as long as it is provided with fuel and hydration, making it great for endurance (think IRONMAN). The phosphagen system is only for very short/intense efforts (think 10 seconds or less) and therefore little-used in endurance sport. The anaerobic system, however, is frequently accessed in endurance sport (think Sprint or Olympic distance competition) but is not nearly as sustainable as the aerobic system.
Blood lactate, a useful part of the metabolic process and a byproduct of the anaerobic system, is a simple indicator for athletes and coaches of the sustainability of an athlete’s effort. OBLA (onset of blood lactate accumulation, often referred to as lactate threshold or LT2) is the point at which your body produces more lactate than it can process at the same rate, meaning it begins to accumulate. This accumulation starts a ticking clock for the athlete because above OBLA it is only a matter of time (usually a maximum of 2-3 hours) before acidosis in the blood caused by the increasing presence of other metabolites (which correlate with accumulating lactate) puts a stop to activity (and dramatically increases necessary recovery time post-workout).
OBLA and other markers shift over time depending on the amount and type of work athletes are doing, so our Playtri athletes have blood lactate testing done for bike and run 1 or more times a year (typically at the beginning of the season, and again right before “A” races) to ensure they are getting the intended benefits of their sessions - not under-working or over-working. We utilize the zones (heart rate and power, based on OBLA and observed lactate tolerance) from these tests in training and competition, allowing our athletes to make informed decisions, instead of playing guessing games with their performance.
Each training session should have an objective. Extensive endurance training is intended to induce peripheral adaptations that enhance the rate of oxygen delivery and utilization of appropriate muscle fiber types. This method of training will increase the number and size of mitochondria and improve capillarization, blood shunting abilities, lactate removal rates, and the rate of fat metabolism among working muscle fibers. Accurate heart rate zones give you accuracy in the intensity you are training at to achieve these training objectives. Most athletes tend to train too frequently at heart rates above OBLA, and while they may see some gains made in short intervals, will struggle to achieve long-term adaptation in the sport.
What is a blood lactate test like? At Playtri our test consists of two consecutive builds (either on a stationary trainer or treadmill) based on heart rate, and 5 to 8 capillary samples (finger pricks) over the course of 45-60 minutes. You do not need to be a highly trained athlete to have a blood lactate test done at Playtri - however you should be comfortable with 45 minutes of activity in the discipline the test is being performed on. Results typically take 1-3 days and are outlined in a two-page document emailed to the athlete that includes our in-house zone system, as well as a more widely used 6 zone system. Results do not include raw blood lactate data due to the proprietary nature of our testing system.
The good news - even if you’re not a Playtri coached athlete, you can still access our testing to train smarter with better zones. The even better news - we always make sure that we have enough coaches on staff to accept new athletes throughout the season, so you can start training smarter with a Playtri Coach as soon as you are ready.
If you want to schedule an initial blood lactate test, or need to update your zones, schedule your test here.
Interested in testing, but still not sure how it applies to your goals? Click Here to schedule a free testing phone consult.
]]>I got into the sport of triathlon in 2016 at a local sprint race that my aunt roped me into. 6 years later, I consider myself an avid triathlete, and have officially completed my first season of triathlon coaching. I am combining my 10 years of swim coaching experience and collegiate track running to triathlon coaching. Here are some things that I learned this year as a coach.
2 swims per week for an hour each session will not be as beneficial to a new swimmer/triathlon as 3 or 4 sessions a week for 35-40 minutes each. The feel for the water is something that is lost quite quickly for an athlete who is not used to consistently swimming. The more an athlete can get into the water, the quicker they will develop and improve their fitness as a swimmer.
Contrary to running and cycling, an athlete cannot simply “try harder” in swimming to get faster. 1-on-1 lessons provide the necessary feedback to make minor changes to bring about major improvement.
Athletes should know the reasons why they do something. Using fins may help the athlete with their leg strength in kicking, as well as fixing the form of the kick and hip position. A kick focused training session will establish proper body position and reduce drag. Paddles will improve the catch of the stroke, as well as build swimming specific muscles. These items can be found on our online Playtri store.
As a coach, it is imperative that we build a plan specifically for an athlete. Frequent communication helps build a personal relationship which helps ensure each athlete gets an individualized plan and is equipped to achieve their goals. The more communication I can achieve with an athlete, the more likely I am to get a deeper understanding of their process in the sport of triathlon.
Nutrition is something that swimmers deal with before and after workouts or meets. A triathlete must hone the skill of nutrition before, during, and after workouts, and ESPECIALLY races. This is something that is trained as frequently as swim, bike, and run. The idea of a scientific approach to a triathlete’s training is something that many athletes will look past until they have a massive bonk during a race or hard workout session.
As a Playtri coach, we have the resources necessary to run so many different kinds of tests, such as VO2 calorie expenditure, sweat composition, and blood lactate testing to ensure the scientific approach to all our athletes.
Simply spinning your legs on your bike will not make you a great cyclist. The more frequently an athlete can get on their bike with targeted workouts, the better their overall fitness will become. The strength work that an athlete endures on the bike not only builds strength physically, but the mental strength is something that can be carried over to both the swim and the run. The leg strength and continuous use of the legs does not match one to one with running, but it is one of the more productive activities that an athlete can do to improve their fitness.
Stay tuned for Coach Michael’s follow-up articles going deeper into each of these lessons!
Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.
]]>The swim portion of the race can cause great anxiety for new and experienced swimmers alike. The anxiety can come from different sources, so you need to address it accordingly to overcome it.
Open water swimming requires a higher level of swim fitness than pool swimming. There is no 100% passive way to recover on the swim like the bike and run. You need to understand technique and pacing to get yourself through an open water swim. This can best be accomplished through 1-on-1 lessons with a coach as well as practice in the open water leading up to your race. At Playtri, we get athletes in our Endless Pool so we can provide them immediate feedback based on what we are seeing above and below the water. You will understand a pace that you can maintain while also maintaining good technique to reduce energy expenditure. We also have the longest running Open Water Swim in the DFW Metroplex to get your prepared between March and September.
The open water can be daunting. Dark water can cause anxiety because you can’t even see your hand in front of your face. Your mind immediately tells you there’s a shark or a gator just below you and you can’t shake that feeling. Forget about when another athlete or some floating debris touches you! Athletes should practice visualization before entering the water of how they want to swim and exit the water in a calm manner. I recommend athletes practice resetting by turning over on their back and floating or gently swimming elementary back stroke to continue forward movement. They should use diaphragmatic breathing and 4-4-4 breathing pattern to settle their breathing down. They should have positive self-talk and go back to that visualization from before the swim to remind themselves they have done this before and can do it again. When they do all of this and are ready, turn back over and bring it home.
Preparing for the race with appropriate gear including wetsuit, bootie, gloves, and a hood are important for cold races. If you have the gear, you still want to fight hyperventilation by dunking your face in the cold water without goggle for a few seconds until you feel the tightness in your chest leave and feel the sense of calm return before you start the race.
Consider renting or buying a wetsuit for your next swim.
If you have any questions, please email headcoach@playtri.com
]]>You just finished your A-race and already have next year’s goals in mind. I recommend a week or two of easy recovery activities (i.e., sight-seeing, social runs, or coffee rides) to keep moving after a big race and then begin 2 weeks of doing nothing swim, bike, run related. This allows you to unwind mentally and physically and dedicate some time to analyzing your season.
Taking time totally off allows your muscles and tendons to repair and it is beneficial to lose some fitness at this point. This allows the body to transition to the first block of the next season. Traditionally, this will be base building but can also be high intensity for a reverse build, but that is worthy of a separate article. Either way, you are going to want your body healthy and prepared for the increasing stress. Visit a chiro or PT to address any imbalances or nagging issues. This phase does not require being a couch-potato. You enjoy exercising so you should continue that habit. Just do so in ways other than swimming, biking, and running. You can roller blade, hike, rock climb, kayak, or any number of activities. Just enjoy yourself, don’t follow a training plan, and don’t work hard.
Use this time to reflect on the past season. Make notes of your shortcomings in races. Identify some low-hanging fruit to incorporate into training such as bike handling, nutrition, or transitions. Some of these can be resolved with 1-on-1 lessons with a coach. Identify your fitness limiters of the season so you can prioritize them for next season’s training.
Begin developing next years goals. Goals can include increasing distance, qualifying for championships, or shaving time off races. Begin developing a plan or contact a coach to help you evaluate your goals and your commitments. This is a great value Playtri coaches provide in our Individual Coaching programs.
Rest, regroup, and develop a plan of attack for next season.
Coach Ryan Siebert is a Level 3 Playtri Coach and a USAT Level I Coach with Long Course Area of Focus.
]]>Bring the right weapon to the fight. The bike industry has developed many tools to combat the conditions of racing and you should know how to choose the correct one for your goals.
A road bike has the traditional drop handlebars, skinny tires, and 10 or more gears. It is often the bike an athlete starts with before they realize how much they love the sport of triathlon. The geometry of the bike is designed with handling as the priority, to effectively climb steep slopes, descend sharp turns, and sprint through the finish line. To accomplish these goals, the saddle is farther back behind the bottom bracket thanks to the angle of the seat tube. With disc brakes and larger tire clearances, the road bike has become even more versatile as it can now go into gravel comfortably. If you have the budget for only one bike and plan to ride beyond triathlon, the road bike is likely the one for you.
The downside to road bikes in triathlon goes back to that seat tube angle. The bike forces you to sit farther behind the bottom bracket and therefore closes your hip angle. There are steps you can take to combat this, but it compromises the weight distribution and handling of the bike.
If you want to race triathlon effectively, get the correct weapon for the job. A triathlon bike has aero bars and bull horn handlebars. It is designed with aerodynamics as the priority. It is designed to go fast in a straight line and more frequently provide storage for the triathlete’s nutrition needs through long course racing. The geometry allows the athlete to sit more forward relative to the bottom bracket so they can open the hip angle while getting lower in the front end. The aero bars on the triathlon bike get an athlete lower and narrower to reduce drag and go faster at the same power. These bikes are only allowed in non-drafting triathlon which is much more common than draft-legal triathlon.
The triathlon bike will have diminished handling compared to the road bike but will be significantly faster for a solo effort over most courses. An exception would be a strict uphill course where speeds are below 12mph.
No matter the bike, you will need a professional bike fit to get the most out of the bike. Our fitters and coaches can help you find the right bike for you in consideration of your race goals and personal needs. Some exceptions apply to this conversation that should be discussed on a 1-to-1 basis.
Coach Ryan Siebert is a Level 2 Playtri Coach and a USAT Level I Coach with Long Course Area of Focus.
]]>Swimming is one of those sports that can take a lot of time and focus to make marginal gains. A late onset swimmer (someone who began swimming as an adult) is someone who can benefit from increased time in the water, as well as specific equipment that is made to help create efficiency in the water. As a swim coach for amateur and elite swimmers, swim equipment is something that we use daily, and I have translated this use of equipment to coaching triathletes of all levels.
Swim Snorkel
A swim specific snorkel is arguably the most useful piece of equipment for triathletes struggling with body position. A snorkel allows the athlete to keep their head down and focus on the strokes and kicks without having to add in the extra step of breathing while swimming. This is a tool that can be overused, but it can be beneficial to all athletes looking to improve their swim and overall body position in the water, and is helpful for learning new skills and drills.
Paddles and Buoy
Triathletes utilize their legs in the bike and the run portion of a race, so the swim portion should be primarily upper body focused. The less a triathlete can use their legs in the swim, the more rested their legs will be when they get on the bike. A pull buoy is a piece of equipment that sits between the legs of the athletes and acts as a float to help align the body properly and lift the hips to the surface of the water. Body and hip position in the swim is crucial for an athlete, and a buoy teaches an athlete what proper body position feels like. Paddles (such as the TYR Catalyst Stroke Paddles) create a greater surface area for the “catch” of the stroke, which in turn creates more resistance and a stronger overall pull. The consistent use of paddles will help build the swim specific muscles in the upper body, such as forearms, triceps, and lats.
Fins
Fins are not only used to build strength in the legs, but they also help teach the proper kick mechanics. Many late onset swimmers will have too much of a knee bend, to where it looks as though they are “riding a bicycle” while they are kicking. Too much knee bend, creates a circular kick, which in turn results in a non-propulsive kick that increases drag and wastes energy. The utilization of fins not only create resistance to build kick specific strength, but it teaches the athlete to kick properly with more of a “relaxed knee bend” to create a more fluid kicking motion. Short fins are better for athletes who are more comfortable with swimming and are looking to build more leg strength, while longer fins are good to teach that proper kicking motion. Fins are also a great tool to use during drills to help ensure the hips do not sink and the body position stays proper throughout the slower swimming process. Be careful when using fins as they do put more resistance on legs - build up to longer sets.
Honorable Mentions
Stretch or swim bands are a great way to build swim specific upper body muscles. If you are unable to get to a pool or want to add an extra element to building your swim, look into adding bands to your bag of equipment (they also make a great race day warmup option for races that don’t allow you in the water pre-race). You can also use different types of paddles, such as freestyle paddles, agility paddles, or fingertip paddles to build different parts of your stroke, such as the catch or the arm tempo.
Finally, it is worth mentioning that while all pieces of swim equipment are great, it is important to use them purposefully and not to become too reliant on any piece of equipment. If you have any questions about swim equipment, or anything swimming related, do not hesitate to reach me and michael.rourke@playtri.com.
If you are looking for a remote swim analysis (available to athletes worldwide) or private swim lessons, click this link https://www.playtri.com/playtri-swim-lessons. Happy swimming!
Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.
]]>Within the next few weeks, all of my athletes will have wrapped up their 2022 season and begin their transition (or off-) season. As I look back at their Training Peaks files, notes I have scribbled in my planner on their training, and review their race and key workout reports, I notice that there are a few common factors for my top performing athletes. And “top performing” doesn’t mean just the athletes at the pointy-end of the race. My top performing athletes this year included people such as an Ironman World Championship qualifier, a first time Ironman, a randonneur, a first time triathlete, a marathoner, a first time obstacle course finisher. Not all of them actually completed their race or reached their desired goal, but they made huge improvements as athletes and performed on race day in a way that made me incredibly proud to coach such stellar human beings.
Here are the five factors that were common amongst all of my top performers.
Consistency in Training and Communication. All of my top performing athletes were consistent in their training. Day in and day out, they got the work in. If, for some reason, they weren’t able to complete a workout, they reached out to me to tell me why they couldn’t or ask me to reschedule, adjust or modify the workout. They understood the importance of consistent training for reaching their goals and we worked together within the confines of their other commitments (work, family, volunteering, etc.) to put together a plan that stretched them, challenged them and made them better athletes.
Commitment to nailing the basics. They regularly got at least 7-8 (or more) hours of sleep each night. They ate a mix of carbohydrates and protein within 30-60 minutes after their training (most of the time). They ate 80% for fuel and 20% for fun. They hydrated throughout the day and during their training sessions. And (most of the time) they planned ahead, so that they were able to move fluidly from work or family to training and back again.
Strength Training. They all incorporated regular strength training into their week. Depending on the time of year, that was once or twice a week. And they used different tools: suspension trainers, resistance bands, mini bands, dumbbells, barbells, calisthenics. Some came with their own strength routines, while most asked for guidance, but all of them regularly lifted weights and/or moved their bodies in ways that allowed them to improve as the athletes they wanted to be.
An Appetite and Joy for Learning. These top performing athletes would consistently: ask questions; send me video of their swim, bike, or run form to review; want to understand the why behind a workout or training block; get excited to learn and work on implementing a new skill or way of doing things.
Ability to Compartmentalize. All of my athletes have big lives filled with big commitments such as work in the medical field, stay at home parents, or travel regularly for work. Still when they get to their training, these top performers were able to focus solely on their training. They did their best to not allow other aspects of their lives seep into another.
As a coach it is an absolute pleasure to see athletes achieve their goals, but it is a bigger pleasure to see athletes committed to the process. If you are looking to make some gains this next (coming) year, then think about incorporating these attitudes and practices on a daily basis.
Jim Rowe is a Playtri Level 4 Coach, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
]]>If you start typing “Kristian Blummenfelt” into a Google search bar you will notice that in the top five suggested searches are things like “Kristian Blummenfelt bike” (because it is a bit odd looking) and “Kristian Blummenfelt weight” or “Kristian Blummenfelt weight and height” or “Kristian Blummenfelt body fat.” Within the triathlon (and endurance sports in general) community, is a preconceived notion of what athletes are supposed to look like. Blummenfelt’s recent streak of incredible wins and podium finishes has shown the unfortunate side of the triathlon community that believes if your body doesn’t look a certain way, then you must not be a good triathlete.
In fact, you can even do another Google search around “triathlete + BMI” or “triathlete + weight loss” or “ideal body for triathlon” and quickly go down an unhealthy rabbit hole that will have you questioning your nutritional choices and muttering some choice words about the influence your parents’ body types have on your genetics. It is healthy to want to learn how to fuel properly so that you can maximize your athletic performance. It is not healthy if that desire to improve athletic performance leads to under-fueling, extreme dieting, and other forms of disordered eating.
So I strongly suggest that you don’t do those Google searches. As an endurance athlete who has struggled with disordered eating and as a coach who talks with my athletes about proper fueling, I know how dangerous this rabbit hole can be. It’s tough to claw your way back to health when you constantly think losing 10 pounds will make you faster so you cut back on your fueling and then you eat two huge plates of food after your workout, hang your head in shame, and then start intermittent fasting. (For what it’s worth, I’m currently 10 pounds heavier and faster and healthier than when I thought losing 10 pounds would make me faster and healthier and look better.)
However, if you are looking to maximize your athletic performance here are a few things to consider.
Skinny doesn’t equal fast. Fast equals fast. Improvements in endurance sports are achieved through focused work which means listening to your body, fueling for your training properly, giving it the macro and micro nutrients it needs, allowing it to rest when it needs it, and working hard when appropriate.
Check out the different testing available at Playtri Dallas that can help you appropriately dial in your nutrition. Tests that can help you dial in your nutrition include Resting Metabolic Rate, Vo2 Calorie Expenditure for bike and run, and Blood Lactate Testing for bike and run.
Work with a coach who looks at the whole athlete. A coach like this can design a sustainable training plan and advise you on healthy nutrition and hydration.
If you are susceptible to disordered eating, please seek help with a nutritionist and a psychologist that work work regularly with people who struggle with disordered eating.
Remember, we do endurance sports because we love the challenge and the grind. When we become hyper focused on achieving an ideal body or the perfect racing weight, we begin to lose the joy and fun of sport. If you find yourself in this place, reach out to someone who can walk with you back to joy, fun, and a healthier mindset.
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.
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