June 30, 2015 on 3:51 pm | In Community, From the shop, Nutrition Tips, Product Information, Races, Sponsorship, Training | No Comments
This blog brought to you by TriSports Team athlete Lori Sherlock. We’re at that point in the season where it may be hard to drop much time on your swim, bike or run, but what about your transition? Often an afterthought, Lori gives us a few tips to help gain some free time. Follow Lori on Twitter – @tightcalves.
Transition is known in triathlon as the 4th discipline for a reason. It can allow you to gain time on your competitors or allow your competitors to gain time on you. These 5 simple steps, plus a properly packed transition bag, can help you to streamline your transitions to make them faster and more efficient.
Simplify your Transition
Put a lot of forethought into your transition and don’t put out anything that you don’t need. Including items that you are not planning on using will only elongate your transition times. You should make all of your decisions prior to your race and mentally review what your T1 & T2 will look like.
Your transition area should be a well-organized area with everything readily accessible to you as you are coming out of the water or moving from bike to run. Using a small towel, or transition towel, to mark your spot is always a good idea. Get a towel that is bright and unique to help you recognize your transition area and set it apart from everyone else. All of your necessities should be placed in the order you plan to use them to eliminate any confusion from your transition. Think TYPE A PERSONALITY when you are setting up your transition area.
Every step in transition should be a well-thought-out plan. This will allow for great execution come race day. As you are nearing the finish of the swim leg, picture what your transition area will look like and what you need to grab, put on, or eat. As you are coming to the end of the bike leg you should be thinking about what your next step will be. Don’t think too far ahead…that can be overwhelming and deleterious to your race performance. Use mental imagery just as you are finishing each leg to prepare yourself for what is next….bike….run….FINISH LINE!
As our parents, teachers and coaches have always told us: practice makes perfect! This motto rings true about transitions, too! There is a reason that we call this the 4th discipline!! We take time to build our fitness, practice our swimming, biking and running, we should also be putting in the extra time to practice our transitions. The clock doesn’t stop for transitions, so this can end up being time lost in our race. When you are practicing your transitions, try to mimic EVERYTHING EXACTLY AS YOU WOULD DO IT ON RACE DAY. Set out your transition towel, your bike shoes, run shoes, socks, helmet, sunglasses, nutrition, gloves, whatever you plan on using for the next A-race so that when you get to your transition you know exactly what you want to do and the order you want to do it. Consider this “free time” for your next triathlon.
Packing Your Transition Bag:
When you are packing your transition bag, go through your checklist of what you will need from swim-to-bike-to-run. The amount of stuff that you load up your bag with will probably be dependent upon what distance race you are doing.
For a sprint triathlon, you should only need the basics: pre-, during- and post-race nutrition, goggles, swim cap (usually provided by the race but take one just in case), Aquaphor or BodyGlide, bike, cycling shoes (& socks if you choose), helmet, sunglasses, extra tube and the tools to change it, water bottles, running shoes, race belt and hat/visor, Garmin or heart rate monitor (if you train with them).
A half-Iron distance race is going to require a bit more planning and a lot more nutrition. Your transition bag should include: pre-, during- and post-race nutrition, goggles, swim cap (usually provided by the race but take one just in case), wetsuit or speedsuit, Aquaphor or BodyGlide, possibly cycling shorts (depending on comfort on the bike), bike, cycling shoes (& socks if you choose), helmet, sunglasses, cycling gloves (for comfort), spare tube x 2 and the tools to change it, water bottles, running shoes, tri shorts if you want to change, race belt and hat/visor, Garmin or heart rate monitor (if you train with them), salt/electrolyte tabs.
Iron-distance races are a whole different ball-game. Though there are transition areas, your gear is usually in a bag that you have to go through at T1 & T2. This makes it even more important to plan as you normally turn your bag in the day prior to your race….so check and double check that all of your necessities are in the bag before you turn it in. Everything that you need for the half-iron distance you will need for the Iron-distance plus a bunch more nutrition and maybe a few more ‘comfort items’. You will also need a pump (unless you plan on using one provided at the race venue or borrowing one from a fellow competitor) and maybe some chain lube if you want to freshen up your chain before you take off. You should probably be wearing your racing kit…and maybe some slip-on shoes that could be tossed if the walk to the swim entry is a little rough. You may also want to pack some post-race clothing or something warm if the weather is threatening. If you feel like you need someone to go over your list with you can check out www.racechecklist.com
After compiling this load of stuff into one HUGE transition bag, you will need to organize it perfectly at your race site. Rule of thumb: DON’T BE A TRANSITION HOG! Only use the space directly in front of or next to your bike (depending on transition set-up) so that you don’t infringe on another competitor’s transition space.
Race-to-Race Just in Case Bag:
This is a zip-lock bag that you keep stocked and in your transition bag for all of those just in case moments.
- Small pair of Scissors
- First Aid supplies (Band-Aids, antiseptic wipes, tape)…just in case
- Black Sharpie Marker
- A copy of your USAT card
- Safety Pins
- Aquaphor or BodyGlide
- Extra Nutrition
- Clean-up kit (travel size soap, wash cloth, deodorant, comb or brush)
- Extra race belt
- Extra goggles (one thing that people have a tendency to forget a little too often)
- Duct tape/black electrical tape
- Empty water bottle (another frequently forgotten item)
May 4, 2015 on 3:34 pm | In Community, Product Information, Random Musings, Sun Protection, Sun Protection | No Comments
This blog brought to you by TriSports friend Barry Baker. With the amount of time we spend outside, under the bright sun, we need to be way more careful that I suspect most of us are (myself included). Follow Barry on Twitter – @BrahmaBarry.
I really enjoy the people and the training we do as endurance athletes in Tucson. We are blessed to have so much great weather to swim, bike and run! We are also a very high risk group for developing skin cancer because of our hours of training under the Arizona Sun (editor: Although Barry references Tucson and AZ, we felt this topic applied to endurance athletes everywhere and was relevant to share with everyone).
In the US alone, 5,000,000 people will be diagnosed with skin cancer in 2015. 150,000 of those will be the deadly form of Melanoma. 10,000 will die. I have been diagnosed and treated for five melanoma cancers and many other non-lethal skin cancers. Each surgery was invasive and sidelined me, but I caught each one before they had metastasized.
Most skin cancers are preventable through precaution. Treatment and excisions are less invasive and more successful the earlier skin cancers are detected.
Arm sleeves, leg sleeves, brimmed hats, and good sunblock are all effective measures. Getting checked by a dermatologist once per year is mandatory! We are a weird group in that we get to see a lot of each others’ skin – don’t be afraid to tell a friend to get a suspicious looking mole checked out or offer some extra sunblock if you see someone turning pink.
We earn our fitness and some of us (not me) really create amazing bodies as a result of our hard work. Finding skin cancers late can result in invasive, disfiguring surgeries that can sideline you and impact function. In some cases, it can be the fight for your life. Takeaway – be smart so you don’t lose what you have worked so hard to build!
So, enjoy your training in the sun, but use precaution and get checked!!!
This PSA has been brought to you by Buzzkill Barry Baker – seriously, check out the the U of A Skin Cancer Institute for more information.
April 21, 2015 on 11:26 am | In Community, From the shop, Product Information, Random Musings, Tech Tips | No Comments
This blog brought to you by TriSports Team athlete Becky Bader. Let’s face it, as a whole, triathletes are pretty miserable at maintaining our own bikes. Becky gives us a few tips to help prevent the roadies from laughing at us. Check out Becky’s blog or follow her on Twitter – @becky_bader.
Before transitioning into iron distance triathlon, I spent many years racing bikes and occasionally working at bike shops in between jobs that some might consider to be more related to my Ph.D. When I quietly told my bike racing friends and fellow bike shop employees that I was moving to triathlon, I immediately prepared myself for the barrage of jokes related to poor bike handing skills and an inability to do something as simple as changing brake pads. I wish I could say that my years in triathlon have demonstrated to me that most triathletes are incredibly adept at maintaining their own bikes and that my bike racing friends were wrong in their perception. But no, I cannot say this, and I admit to being embarrassed for triathletes everywhere at some of the conversations about bikes I have overheard in the transition area before the start of a triathlon.
We, of course, all have to start somewhere. I was fortunate enough to be taught how to ride by a former professional cyclist who, on the day that I purchased my first road bike, suggested to me that I had better get to a bike shop and figure out how to change a flat. I completely blew him off and then cursed his name as I took a slow walk of shame back to my car in my bike shoes after getting my first flat. So I went to the shop, purchased a set of tire levers, had the mechanics show me the best way to get a tire on and off of a wheel in order to replace the tube, and then practiced until I could change a flat in minimal time. I always suggest to beginners or novice triathletes that they take the time to ask a bike mechanic for a quick how-to lesson on things they might need to know out on the road.
Many years, many bikes, and many bike shops later, I have come a long way from just being able to change a flat, and I can now build and maintain my own road and triathlon bikes. Contrary to popular belief, a vast amount of expensive tools are not necessary to get this done, and a complete set of hex wrenches can go a long way. As a rule of thumb, everything should be overhauled at least once per year (chain, cables, housing, and tires). If you are putting in some heavy mileage, I suggest investing in a quick chain checker, such as the Park Tool CC-2, to better gauge when you may need to replace the chain. This will save you from having to additionally invest in a new cassette more frequently. If you do need to change the chain, this is potentially the easiest do-it-yourself thing there is. You will need to invest in a chain tool; I use the Park Tool CT-3.2. After this purchase, changing the chain becomes somewhat self-explanatory. Simply press out one of the pins from the chain you are replacing with the tool, remove that chain, replace the chain, and insert a new pin using the tool again. Bear in mind that when you purchase a new chain, you will most definitely need to remove several links before putting on the new chain (all you need to do is compare the length of the new chain to the existing chain).
Moving on to the internal routing of cables. Yes, I am willing to admit that this is a huge hassle, but still completely doable. I recommend ordering a complete set of cables and housing that is a little bit higher end rather than using what is available stock at the bike shops. Shimano and Jag make great products that will keep you shifting cleanly for the entire year. Although cable cutters are obviously available at Lowes and Home Depot, the ones that are bike specific (such as Park Tool CN-10) will serve you much better. The key to internal routing is to take a string or dental floss and attach it to the end of the cable. If you do this to the old cable, you are left with a string that can be used to pull the new cable through the frame. Alternatively, you can simply attach the string or dental floss to the end of the new cable and then pull that through the frame using a vacuum cleaner (be careful other holes in the bike are at least partially sealed). As for the housing, simply try to cut close to the length of the housing that is being replaced.
Once the cables and housing have been replaced, getting things to shift correctly can be a tad more complicated. To set the front cable, simply put the shifter in the little ring and pull the cable as tight as possible before tightening the anchor bolt with a hex wrench. For the back, do the same, but then try to slowly shift up to the next biggest cog. If this does not occur, you are going to need to turn the barrel adjustor 1/4th of a turn counterclockwise until shifting occurs (make sure the barrel adjustor is fully turned in before tightening the anchor bolt). Repeat this process for the next cog, and eventually you will be back to a smoothly shifting bike. Slap on some new bar tape, and you are ready to roll.
I will add a word of caution that if you continue down this path of maintaining your own bikes, you may someday end up with a dining room where the table has been turned into a mount for an axle vice for changing free hub bodies, and a living room where bike parts, tools, and bike part manuals cover every available surface. Good luck in keeping everything running smooth this season!
April 8, 2015 on 12:52 pm | In Athlete Profile, Nutrition Tips, Product Information, Races, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by longtime TriSports athlete Karin Bivens. With many IRONMAN™ races under her belt, she is well-versed on training and racing. Check out her top 10 tips to ensure you are well-prepared for your next attempt at the full distance. Check out Karin’s blog or follow her on Twitter – konakarin.
As a 10-time IRONMAN™ finisher, including 5 IRONMAN™World Championships and a 3rd place podium finish in Kona in 2009, I was recently asked for training tips by someone who was planning to sign up for his first IRONMAN™ (Arizona) since, as he put it, I was a “seasoned veteran!” I was somewhat surprised and also flattered that he would value my input. I thought about it and here are my Top 10 Tips for IRONMAN™ training:
1) GET STRONG ON THE BIKE!
- Although you do need distance, put in the speed work, too. I did some Time Trials which really helped me push my pace under race conditions. If you don’t want to sign up for a Time Trial race, you can measure a 20K and/or 40K stretch of road (typical Time Trial distance) and then periodically (i.e., once every 2 or 3 weeks) do your own Time Trial and try to better your time.
- Bike with stronger people – I tend to do the hard rides (trying to include hills) with fast riders on all kinds of days (windy, hot, etc.).
- Welcome the wind – let the wind be your training friend! The wind will make you strong and also confident that you can handle it.
2) DIAL IN YOUR NUTRITION!
- I had the good fortune to hear Bob Seebohar speak (www.fuel4mance.com – Dietitian for Olympians, elite athletes and mere mortals). He indicates that much of the G.I. distress that athletes encounter is not because they eat too little, but because they eat too much! He emphasizes training your body to utilize its own stored energy. I use his book, Metabolic Efficiency Training, as a guide. Another great book of his is Nutrition Periodization for Athletes.
- Personally, I do better with “real food” and try to avoid or at least minimize products with ingredients I cannot pronounce.
- Most of my solid nutrition is on the bike. I eat the bars and gels that consist of real food without all the additives. In my bike Special Needs Bag, I pack a peanut butter and honey sandwich (cut into quarters) and really look forward to ingesting something other than nutrition bars and gels. One year at IRONMAN™ Canada, I stopped to get my sandwich from my Special Needs Bag and there was Sister Madonna Buder eating her sandwich. When I asked her what was on it, she replied, “Peanut butter and a pickle!” So eat something that works for you. I would, however, advise against putting something in your Special Needs Bag that could spoil (I’ve heard of people putting a Big Mac in their Special Needs Bag and wondered how safe it was to eat after sitting there all day and often in hot weather). I also carry my preferred Electrolyte drink on the bike and pack a frozen bottle of it in my Special Needs Bag which helps keep it cooler.
- On the run I tend to stick mostly with liquids (water, electrolyte drink) and gels. Do find out what electrolyte drink will be served on the course and train with it! It is difficult to pack enough of your preferred drink for the entire race. Also, there is a possibility that you could lose your nutrition/drink. At IRONMAN™ France, my Bike Special Needs Bag could not be located! My system hasn’t always favored the electrolyte drink served on the course, but training with it helps, as well as putting a small amount over a cup of ice or else just diluting it. You can pack some of your preferred drink in your Special Needs Bag, but you still may need to drink what is on the course. I found that sipping some Coke over ice can be a real pick-up and can be settling to the stomach! I remember doing St. Croix 70.3 and Chris “Macca” McCormack was volunteering on the run course handing out Coke (after he finished the race). He told me, “Take some as it will give you FAST LEGS!”
3) WORK ON TRANSITIONS!
- This is “free time!” I have friends who have missed out on the podium, even though they swam, biked and ran faster than their opponent. They lost it in transitions. There are lots of good videos online about efficient transitions.
- Take advantage of transition clinics. You are bound to pick up some small tip that can save time.
- Train for transitions. I keep my bike in the garage with my helmet/gloves on the aerobars and my bike shoes next to the bike. Whenever I head out on the bike, I put on my shoes while standing so that I become efficient at this. My husband will sit down in a chair to put on his bike shoes and then in a race, he still needs to sit down to put on his shoes. This takes more time and often space is tight at the bike rack, so learn to put on your shoes while standing.
4) BECOME MORE EFFICIENT AT SWIMMING!
- I am not a particularly fast swimmer, but I have learned to become efficient and come out of the swim without wasting too much energy and am ready to bike. If you can, join a Masters swim program. It will really help. Swimming is so technique-based that you might want to consider taking some lessons to make your swim more efficient. You can also read books or watch videos on swim technique (www.swimsmooth.com, www.totalimmersion.net or some of the videos by Dave Scott) or, if possible, take a Total Immersion clinic.
- Practice sighting as you will need it to make sure you are on course.
- Practice bi-lateral breathing. I favor breathing on my right side and am more comfortable on swim courses that are clockwise but that isn’t always the case and sometimes things like wave action can make breathing on the other side more desirable. It also can help balance out your stroke. Your head/neck can get pretty tired of turning the same way for 2.4 miles.
5) VARY YOUR RUN TRAINING.
- When I trained for my first triathlon (with the Leukemia & Lymphoma Society’s “Team-in-Training”), I was extremely fortunate to have a Pro triathlete (Tim Sheeper) as a coach. He said to regularly run coming off the bike, even if it is just for 10 minutes, to get your legs adjusted to “running after biking.” Of course, there are days when you have longer runs following the bike and days when you just focus on the run, but get accustomed to running off the bike.
- I found that doing some shorter running races (i.e., 5Ks, 10Ks) really helped with my speed as there can be a tendency to run long (but slow) distances. So train yourself to run fast, as well.
- Run hills – this will help make you stronger. Even if you are training for a flat run, think how much easier it will be, and if it’s a hilly run, you’ll be better prepared than much of your competition.
- Doing some shorter triathlons and at least one long course race prior to doing the IRONMAN™ will help with experience, training, nutrition, pacing and transitions.
7) MIMIC RACE CONDITIONS!
- Find out what conditions are highly possible on the course. Train for it. I cannot tell you how many races I have done where the winds have picked up. This year at IMAZ, the winds were fierce and there were many DNFs due to missing the bike cut-off. I always think the Pros have it easier as conditions tend to worsen as the day goes on. By training in wind (refer to the bike tips previously mentioned), you will better be able to deal with them. The same goes for heat. If it is likely to be hot on race day, train for heat. Heck, train for heat even if it isn’t usual at that particular event. One year when I did IRONMAN™ Canada, it was unseasonably hot, but not as hot as training in Tucson, so I had a good race whereas the heat, and the resulting GI distress on the run, had some calling it “Vomit-man” (yuck)! You also need to consider the opposite: cold. Be prepared. When I did IRONMAN™ Switzerland (held in July), there was a rainstorm and colder temperatures, especially as we biked into the higher elevations. I remember being cold on the bike but luckily had a cycling jersey in my bike bag (a jacket would have been even more helpful). Consider the terrain. Is it a flat course? Technical course? Hilly course? Train for it! If you are planning to do a hilly course, but live in an area where it is quite flat, you may need to bike on a trainer to mimic hill work, or find the highest point you can (i.e., ramps, bridges) and do repeats or consider another race that is less hilly. Humidity or lack thereof also plays a role. Conditions will determine nutritional needs. I find that in the hotter races, I eat less/drink more and need lots more salt supplements. So, again, train under a variety of conditions so that you will be better prepared. These races are hard under perfect conditions, throw some unexpected weather in and it can knock you out of the game. Don’t let all that training go to waste…practice!
8 ) HAVE A PLAN!
- You cannot just WING it in an IRONMAN™! Consider hiring a coach. If you cannot afford a coach, there are training plans online and books on training. Joe Friel’s The Triathlete’s Training Bible is a great guide… but there are many others out there.
9) TRAIN ALONE!
- Although training with faster people can help make you faster and keep you going, you also need to train alone and tune into your own workout so you don’t get caught up in someone else’s workout or find that you’ve extended yourself when you should have taken an easy day or a recovery workout.
- Training alone can improve your mental toughness. In an IRONMAN™, you are basically out there on your own doing your own race. You will need to dig deep, especially when your body is not saying anything nice! You can draw from the experience of having trained alone.
10) BE THANKFUL THAT YOU GET TO DO THIS!
- I’ve often said that the best part of these events is the great people you meet who share a similar lifestyle. Races often become reunions. I have made great friends along the way, some in my age group, and when we are racing, we duke it out and push each other to greater heights! The camaraderie is a bonus of these events! No matter what the outcome, be thankful of the fact that you are out there! It’s all good and you learn from every race!
March 23, 2015 on 3:53 pm | In Community, Employee Adventures, From the shop, Product Information, Races, Random Musings, Sponsorship | No Comments
This blog brought to you by former TriSports Champion Dan Dezess (former only because his wife now works for us and he gets all the benefits of being part of the team, anyway!). With the race season upon us, many people spend a ton of time researching how to travel with their bike. Ship it? Fly with it? Bike transport? Here’s one man’s experiences flying with his bike.
I love triathlons and I love to travel. Who doesn’t? Now put the two together and it could be a little intimidating, frustrating and, not to mention, stressful! Questions about how the bike will fare under the scrutiny of TSA inspections, how much it costs to ship and the horror of “what if something happens to it between point a and point b?” race through one’s mind.
I have done a few “fly-aways” throughout the years and each time I think I have it mastered, I learn something new.
The first time I flew was for the 2010 Big Kahuna Triathlon in Santa Cruz, CA. I had just bought a Velo Safe Pro-series Bike Box from TriSports.com. I packed it with care, making sure that nothing could move which could damage the bike. Flying to San Francisco was fine. Coming back, however, I found that the company outsourced by TSA to inspect baggage did not re-secure the tool bag I had packed in the box. Lesson learned – do not put excess items in the bike box! What if it had shifted during the flight or handling and had damaged the bike? Shudder!
In July of 2011 while packing for Ironman Racine 70.3, I felt like I had a handle on the travel thing. Again the box was packed with care, foam padding and all. After some thought, I also decided it couldn’t hurt to place a nice little note inside asking them to please re-secure the items and thanking them for keeping us safe. A little kindness could go a long way.
All was well until I boarded the airplane. As I sat down and looked out the window, I saw, much to my horror, the airline baggage handler grab the box (which was upside down on the cart) and flip it end over end onto the conveyer belt, landing on its side and up into the airplane. I had a sinking feeling in the pit of my stomach. I dreaded what I would find upon landing.
We arrived in Detroit and I anxiously made my way to baggage claim. I found the box and opened it. The bike was fine, but the wheels were no longer secured. The end result was a nick in each race wheel about the diameter of a pencil eraser. I immediately went to the airline baggage office to file a claim, but was told that I needed to do that at the home airport. Fortunately, I was able to patch the wheels with fiberglass filler. Meanwhile, my wife and I researched what we needed in order to file a claim. We had all of our ducks in a row, or so we thought.
Back in Tucson, we went straight to the airline baggage office to file. To make a long story short, the airline denied responsibility despite the fact that we had photos showing the box being mishandled. They stated they were not responsible for damage done due to my lack of making sure it was safely packed. Lesson #2 learned – pack your wheels in wheel bags, or a separate wheel box, and do not expect the airline to pay for damages.
Determined to finally master the art of traveling with a bike, I invested in a wheel box and decided to fly non-stop from a larger airport nearby to lessen the number of times the box would have to be moved, and thus reducing the chance of it being man-handled. At baggage check in Phoenix, on the way to the 2012 Ironman New Orleans 70.3, I was happy to see that the workers recognized that it was a bike box and knew it contained fragile cargo. Finally a problem-free trip!
After New Orleans, I read about a product called Albopads in a triathlon magazine. They are re-useable pads with Velcro that you attach to the bike frame during transport. I decided to ditch most of the worn Styrofoam padding in favor of the newer, less bulky pads.
I used the same non-stop flight strategy to travel to Ironman Steelhead 70.3, again with much success. Flying conquered. Piece of cake!
Just when you think you know it all, though, something happens. I checked in for my flight for the Rocketman 70.3 in Orlando. Not quite a non-stop flight, as it stopped in Saint Louis, but at least we got to stay on the same plane. All was well until my wife and I had to stop near where over-sized baggage was manually inspected. I was rummaging through my backpack when I overheard the TSA baggage inspector tell the other inspector, “We have a HAZMAT.”
Being a firefighter, I knew what HAZMAT meant and was a very alarmed. I looked over and them standing around my open bike box. Oh no. I wracked my brain trying to think of what I could possibly have packed that could cause such panic. What if the airport was shut down? Yikes! It turned out it was the CO2 cartridges. They are apparently banned by the FAA from being transported on aircraft. I had never heard of that before, but now I know not to pack them. Ever.
Just when you think you think you have the game figured out, you get thrown another curveball. Live and learn. I can deal with all that, though, as long as the bike gets there safely!
March 10, 2015 on 1:32 pm | In From the shop, Life at TriSports.com, Nutrition Tips, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Juan Martin Tanca. Recovery is truly a buzzword in the endurance world, but what does it REALLY mean? Check out Juan’s take on it…I think he’s onto something! Check out Juan’s blog and follow him on Twitter – @jmtanca.
In recent years, recovery has been the most common topic in the endurance world, yet the most ignored and misunderstood by the majority of everyday athletes. My idea of recovery and rest is quite different from what most people do and think. A few months ago, I was reading Matt Hanson’s blog and he was explaining that for him, recovery was a whole day process, not just a single action done after a workout. When I read this, I started thinking more about it and, after some research and discussion with my coach, it made complete sense. If you integrate recuperation and rejuvenation into your lifestyle, the results in training/racing will be evident and way cheaper than getting a new “superbike” or a Star Wars-like aero helmet.
Recovery involves sleep (at least 8-9 hours/night), proper nutrition and fueling, hydration and trying to minimize life stress. We all know that it is almost impossible to have a stress-free life nowadays, but the key is trying to keep balance.
Recovery is seen sometimes as “nice to have,” but in order to be successful as an athlete, resting must be part of your plan. Viewing rest and recovery as a triathlon’s 4th discipline will have positive impacts in your training adaptation, hormonal balance, immune system and overall mood.
Sleep is the single cheapest and easiest way to boost your performance. This is where all the training adaption takes place. Sleeping 8-9 hours per night is ideal but 7 will work, too. Power naps in the afternoon are great, as well (10-20 minutes). Sleeping 60 to 90 minutes in the afternoon is not beneficial because it disrupts the sleeping cycle and it will be difficult to sleep at night.
To understand how to heal our body, we must understand what happens to it when we exercise. The body sees exercise as stress, therefore when we are training, our endocrine system secretes stress hormones (Cortisol & testosterone). The downside of this is that for our body, having a bad day at work or an argument has the same result as a hard track session or hill repeats, so if we want consistency and good health, it is vital that we must try to keep a low stress life and have “Athletic IQ.” What is this? Athletic IQ is not having a myopic look at the specific training day, but instead having a long lens view. What I mean is, for example; yesterday I went to bed at 9pm and woke up at 6am. I slept for 9 hours but woke up feeling heavy and fatigued, so I slept in, then went to work and did my workout in the afternoon instead, feeling refreshed and with a better mood. Sometimes forcing a workout with residual fatigue is useless. Tim O’Donnell says “One workout will not make you a world champion but the sum of consistent years of training, will.” By no means am I saying to be lazy, but if you know your body and your fatigue levels you will be able to make the call. Training = stress + adaptation.
There are other kinds of methods of boosting and balancing your hormonal level. My coach (Matt Dixon) likes us to go for 30-40 minutes runs, but REALLY, REALLY easy. If your running pace is 7min/mile, go for a 10min/mile pace, it will boost your mood and your endocrine system will secrete endorphins that are always awesome. Those easy runs and easy rides (coffee shop rides) will make you feel rejuvenated and fresh and will serve as a bridge for the next day. The key is to differentiate the easy workouts from the hard ones; there must be significant difference in intensity. To achieve this, it is very important to trust your coach and be brave.
Fueling, Nutrition & Hydration
What we put in our bodies is extremely important. If you want your car to run amazing, it’s better if you put super premium gas in it. Our bodies work in a similar way. Some people do not view nutrition and fueling as important, but they are extremely important. First let’s explain each of them separately.
Fueling is what you eat 60 minutes before a workout, what you eat and drink during the training session, what you eat and drink immediately after working out (30 minutes max!!). Like Meredith Kessler says: “The workout is not finished until the fueling is done.” During training I like to go with natural foods (Feed Zone Portables recipes are super easy and make training tastier, and Osmo nutrition is my hydration choice). As I said earlier, the body secretes cortisol when we workout, so the only thing that stops it immediately after we finish our training is protein. Having a high protein meal with carbs (4:1 ratio) within 30 minutes of finishing your training will help you to be ready to tackle the next training session feeling better. Avocados are great for recovery, as they have good fats to stabilize your metabolism and reduce muscle soreness.
Nutrition is what you eat the rest of the time. If you want to lose weight, here is where you want to cut your calorie intake – do not sacrifice your training adaptation by cutting fueling calories. If you have a healthy diet and fuel correctly your body will do its part and will put you at the correct weight. Remember, it is not a linear formula that the lighter you are, the faster you will run.
Hydration is a key component, as well. If you are thirsty, you are already dehydrated and your body is producing cortisol.
Personal protocol, tips and objective measurement
Immediately after I finish working out I have a pre-set protocol that I try to follow every time:
- Rehydrate and refuel
- Dynamic stretching and hip mobility exercises
- Wear recovery boots for 60-90minutes
- Rest with the feet higher than the heart
- Foam roller massage 2 or 3 times a week.
When I am on a hard training block or I feel that I have not recovered enough before going to bed, I drink Nocturne from Infinit Nutrition. This product uses tryptophan (which is found in cherries) to boost your growth hormones while you sleep so you can feel fresh and rested when you wake up.
An objective way to measure your fatigue level is to use urine strips. If, on the first pee of the day, you have protein in your urine, you are not ready to go. Sleep in and enjoy an awesome day off from triathlon. Urine strips also measure your leukocytes levels. If leukocytes are present in your urine, you might be in an early stage of sickness.
Recovery is a vital part of every training plan. It is important to understand that recovery is not only taking a day off, but an integral piece of training. It should not be hard to apply in your daily life, and your recovery protocol should not be daunting and should not cause more stress. The key is balance and planning ahead. You can be a successful triathlete with 12 hours of training a week or less. The volume of training (miles-hours) is not a very successful tool for measuring your success.
“Most triathletes are extremely fit but are chronically tired” – Matt Dixon. Don’t be one of those triathletes!
Dixon, Matt. “Recovery.” The Well-built Triathlete: Turning Potential into Performance. 1st ed. Vol. 1. Boulder2014: Velopress, n.d. 35-58. Print.
February 17, 2015 on 2:27 pm | In Community, From the shop, Life at TriSports.com, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by Team TriSports athlete Steve Rosinski. We frequently think about protecting things like our head, but how often do you think about protecting your eyes? They’re kind of important. Learn some tips from Steve, who isn’t only a pro triathlete, but an Optometrist, as well! And you thought your schedule was busy! Check out Steve’s blog or follow him on Twitter – @steverosinski.
As a Doctor of Optometry I think about the eyes a lot! And being a Professional Triathlete I think about Triathlons probably even more! With both of them being such an integral part of my life I want to share my thoughts on the importance of eyewear – whether sun or prescription, goggles and even contact lenses.
Let’s first take a look at sunglasses. Sunglasses are in every triathlete’s bag of essentials when it comes to training and race day. They not only make you look extra cool with the latest colors, shapes and designs, but they also protect our eyes from the wind, rain, and dust that we encounter on the road or trail. If you are not wearing sunglasses or even clear lenses when it is cloudy, I would strongly suggest that you do! I have, on more than one occasion, taken a bug to the face descending at over 50 mph only to have it smack my sunglasses, therefore preventing disaster. As an eye doctor I have had to remove small pebbles, insect parts and have treated people for corneal abrasions (tree branches to the eye) because of similar episodes when people weren’t wearing proper eyewear. And let me tell you, the eye is highly innervated with nerves, so anytime something gets in there it is painful – don’t let that happen to you…wear your glasses! Some suggestions for eye wear would be photochromic or “transition” lenses that change depending on the light levels. They have lenses that go from clear to a grey for people riding at dusk/dawn/wooded areas. They also have lenses that start at a light grey and go to a dark grey as the sun becomes more radiant. Popular sunglass companies for triathletes are Tifosi, Oakley, POC and Bolle. Fortunately many sunglasses can now have prescriptions put into them, from single vision to bifocals (for those ages 40 plus that need to see both distance and your bike computer). For prescription I would recommend going to your local eye care provider where they can put your prescription lenses in the frame correctly.
On another note, for those who are active, there is the option for contact lenses. I am a huge believer in contact lenses when used appropriately. Contact lenses give you freedom and an extra field of view compared to glasses. But…I still recommend wearing sunglasses when biking and running (to protect the eyes). Contact lenses are a medical device so they need to be fit by a proper professional and not over worn. With over-wear you will predispose yourself to eye infections which can be potentially blinding. Most contact lenses these days do a great job with oxygen transmissibility (the ability of the contact lens to allow oxygen to get to the front part of your eye), which can help reduce the risk of infection compared to contacts of years past. Most contacts are either a 1- day, 2 week or one month lens. There are contact lenses for people with near-sightedness, far-sightedness and astigmatism, but have even developed them for those who need bifocals. I am a huge advocate of 1 day contact lenses (wear them one day then throw them out) – I wear them myself. Not only are they convenient – you don’t have to clean them – but most importantly, they are the healthiest option. One day lenses are great for part-time wearers, allergy suffers and swimmers. I would not recommend swimming in contact lenses in general, but if you are going to, you might as well use the best option with one day lenses. I especially point out swimmers because people who swim with contacts, whether in pools or open water, are predisposed to an infection from an Acanthamoeba. This infection is a very painful and vision threatening one. So in general, don’t swim in contacts, but if you do, only wear one day contacts and throw them out after use.
You then ask, “if I can’t swim in my contacts what can I do?” There are companies that actually make prescription swimming goggles. The goggles work well and you can see with your prescription in them – now maybe you won’t run into the pool wall!
Best of luck this season and if you have any questions contact your local eye care provider!
January 20, 2015 on 1:50 pm | In From the shop, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Team Athlete Mark Tripp. Embarking on his first year as a Pro, he’s one to watch. Check out Mark’s blog and follow him on Twitter – @trippmj.
For most people, including me, riding outdoors is a lot more appealing than staring at a wall while riding your bike on a stationary trainer. But there are still those occasional cold and rainy days that end up interfering with planned bike workouts. For these types of days, I am sharing two of my “go-to” trainer workouts. I ride these two workouts regularly and for different purposes. One is intended to be an endurance workout for strength building and the other is more of an interval speed workout.
I should point out that these workouts are geared towards training for the Olympic distance triathlon, which consists of a 40 kilometer distance bike leg. For my trainer setup I use a compact crank and my rear cassette has the following gearing: 12, 13, 14, 15, 16, 17, 19, 21, 23, 25. For both workouts I also try to maintain a 90-95 RPM cadence throughout the entire workout.
Trainer sessions can be efficient and valuable additions to your triathlon training. I understand that they can sometimes be boring, so to fight the boredom, I recommend incorporating some entertainment that helps the time pass by but does not distract you from your workout goals. I typically listen to up-tempo music or if the timing is right, watch a football or basketball game on television. If that doesn’t work, maybe try closing your eyes and pretend you are riding through the Swiss Alps. Whatever you do, try to choose something that helps pass the time but doesn’t distract you from your trainer session goals. Happy trainering!!
I like this workout for early season training when I am trying to simply build strength and endurance. It is perfect for the spring months when the days are still short. If I am feeling frisky, I insert another half hour after the first 5 minute recovery that consists of 20 min (L-17), 3 min (L-16), 2 min (L-15), and 5 min (S-17). If I am feeling less than frisky, I insert a 5 min cool down at 40 minutes and stop. Note that the gearing descriptions describe the gearing in the form of “crank-rear”. As an example, “S-17” means small chainring on the crank and 17 tooth chainring on the rear cassette, “L-16″ would be large chainring and 16-tooth on the rear.
Time Gearing Description
5 min S-17 Warm-up
30 min L-17 Cruise
3 min L-16 Hard
2 min L-15 Harder
5 min S-17 Recover
12 min L-17 Cruise
2 min L-16 Hard
1 min L-15 Harder
5 min S-17 Cool-down
Total: 1 hr 5 min
I like this workout for mid-season when I already built a base. If I am feeling frisky, I’ll drop a gear on my rear cassette for parts 2 and 3 except for the recovery portions. If I am feeling less than frisky, I’ll only repeat the first two parts twice each.
Time Gearing Description
5 min S-17 Warm-up
Part 1 (repeat 3x)
1 min L-18 Moderate
3 min L-17 Cruise
1 min L-16 Hard
2 min S-17 Recovery
Part 2 (repeat 3x)
2 min L-18 Moderate
5 min L-17 Cruise
1 min L-16 Hard
2 min S-17 Recovery
Part 3 (repeat 2x)
1 min L-16 Hard
1 min L-15 Very Hard
1 min S-17 Recovery
4 min S-17 Cool-down
Total: 1 hr 6 min
November 25, 2014 on 1:23 pm | In Nutrition Tips, Product Information, Random Musings, Training | No Comments
This blog brought to you by TriSports Team Athlete Ali Rutledge. During this week of giving thanks, you should also thank your body by giving it the tools to recover better! Follow Ali on Twitter – alaida.
When it comes to triathlon success, recovery is a key component. Here are a few things to help you recover to your best.
- Compression - Use after a hard workout to speed up the recovery process. This will promote blood flow and remove toxins from your aching muscles. You can use a variety of socks, calf sleeves (active recovery only – do NOT use if you are just lounging around), tights or recovery pump boots, just to name a few.
- Ice - Used since the beginning of triathlon time, cold water is cheap and reduces soreness. A bath tub, lake or any body of water 55 degrees for 15 minutes will do. Your best result will be after your hard workout. If you have problems tolerating the cold, sipping warm fluids can help.
- Massage - You can use your own licensed massage therapist or your own tools for self massage. Today there are many massage tools on the market. Just a few to name are a foam roller, the Stick, or Trigger Point Therapy products. Massage promotes healing by removing old blood with toxins and getting fresh blood flow to the injured areas to promote recovery.
- Active Recovery - This will promote blood flow and homeostasis if done correctly. An easy spin, low-intensity run or an easy swim can promote recovery to injured tissues. You must leave your ego at home for this one!
- Rest - Recovery days, good sleep and a mental boost are imperative for improving athletic performance. We all need physical and mental relief from the stress of training. Doing something different or just a sleep-in day is a good example. You will feel fresh and ready to go the next day.
- Nutrition – Within 30 minutes after a hard training session, recovery nutrition is important to repair muscles and rebuild glycogen stores. There are many bars, shakes or just real food from which to chose. Blender bottles work great to mix any drinks. Eat like a champion!!
A training plan is not complete without a good recovery plan. Being smart about your recovery will be the key to making a happy and healthy triathlete. Cheers to swim, bike, run and recovery!
November 4, 2014 on 11:42 am | In Life at TriSports.com, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by Team TriSports member Pam Winders. She’s living proof that you simply can’t fake the bike. Follow Pam on Twitter – pamye6.
It’s interesting how things always come full circle. This past summer I have had friends come up to me after races, devastated with their bike performance. They proceed to pick my brain as to why I believe their bike didn’t go as planned and what training they could have done prior to the race in order to succeed and see where they went wrong. It amazed me how many of those people had only gone on a ride or two prior to the race. So with that, I basically told them what they didn’t want to hear, which was the obvious; if you want to do well and meet your goals, then you have to do the work and actually train for your desired results.
When I first started triathlon four years ago I was always amazed with the bike portion of the race…there are some really fast riders out there! I wanted to be the fastest, so my first goal in triathlon was to “master,” or at least get better on, the bike. I quickly learned two things; 1) Bikes are REALLY expensive and 2) There are no shortcuts to success – aka: you have to do the work in order to see the results you’re seeking.
With my overachieving goal of always being on the podium, I went out and bought Betty, an awesome women’s specific Felt DA, and a bike trainer. When I started triathlon I was living in Alaska, so getting out on the road and accumulating what I call “real life” miles was nonexistent; therefore the trainer was a necessity. In addition, I purchased my first pair of heavy duty diaper biking shorts. I wasn’t winning any fashion awards in them, and I definitely wasn’t picking up any hot guys, but I knew that in order for me to put the time in the saddle, comfort was vital.
From that point on I spent many days, especially Sundays, in my living room watching NFL while riding Betty instead of snuggled up on the couch. As I began to educate myself more on biking, I learned to incorporate more specific workouts for racing and that’s when the real fun began. I would include hill repeats, speed and distance intervals and soon enough I was seeing dramatic changes in my riding; I could ride longer and was stronger and faster!!
My real love for biking didn’t come until after that initially painful boring living room period from which I went out and did my first “real life” ride of the season racing St. George 70.3. Not the smartest move on my part after training in dark, cold Alaska on a trainer and a treadmill all winter, but all the hard work and time I put in by becoming friends with my bike made it so worth it and I was actually able to enjoy the ride instead of suffer through it.
After St. George I’ve continued to embrace my bike; I’ve put on a power meter, which I’d highly recommend to anyone wanting to race competitively or who has a thing for numbers. By incorporating power into my riding, it has taken my training to a whole different excruciating level of pain and sweat, but I wouldn’t have it any other way.
In the end, the only way to get better and have fun while riding is to put in the time and become friends with your bike!!