November 3, 2015 on 12:23 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 Kate Vann. Heading into the off-season is a great time to put some of the tips below into use, BEFORE you get injured when you start ramping up for next season. And Kate kind of knows what she’s talking about…she’s been in school for a looong time getting her Masters of Science in Occupational Therapy. Follow Kate on Twitter – katev09.
As many of you know, injury and triathlons go together like peanut butter and jelly. The body gets beat down day after day, and your muscles are screaming for a chance to rest. Injury is a way for their screams to be heard. I am currently fighting severe tendonitis and have learned a few tricks of the trade from my healthcare team in preventing injury and helping it heal.
- Have your running gait analyzed.
Pounding the pavement day after day is hard enough, but when your running form isn’t at its finest, it can be critical. Most running injuries with the knee or IT band stem from weak hip abductors, these being your gluteus minimus and gluteus medius. Weak hip abductors can cause what is commonly known as a “hip drop,” putting added pressure on the knees. Most of the time with weak hips, other parts of your running gait will compensate. Over time, with wrong movements being repeated, injury and strain occur. Having a healthcare professional, such as a physical therapist, analyze your gait can be the difference between racing in a World Championship or being out for the season. They, or your local run shop, can also ensure you are using the proper running shoe for your gait. Here are some quick ways to strengthen your hip abductors to prevent injuries from occurring
a. Monster walks with a band: Place a band around the ankles and, leading with the midfoot, walk to one end of the room and back
b. Clam shells: Lying on your side, place legs at a little over 90 degrees one on top of the other, place a band over the thighs and raise the top leg. This gets repeated 20 times on each side.
c. Glute Raises: Lying on your side with the bottom leg bent and the top leg straight and slightly behind you. Slowly raise the top leg up and down 20 times on both sides.
d. Bridging: Lying on your back, place a band over your thighs. Bend your legs with arms at your side. Raise up your pelvis and kick the left leg out, then the right leg, 20 times.
2. Have your bike fit checked out
Much like checking your running gait, it is important to have your bike fit checked out. Pedal and cleat placement is crucial, especially when triathletes spend so much time racking up miles in the saddle. When you look at muscles that are engaged in biking, we think of calves, hamstrings and quads that take most of the beating. In a perfect world, or more on this subject, a perfect bike fit, these muscles will be working in harmony to create the maximum amount of power. What can happen, however, is cleat placement can be off a hair, causing one muscle group to take more of a beating than another, causing an overuse injury. The foot can either be rotated inward or outward, causing tension on your hamstring and your knee. It is important to have a trained specialist check out leg alignment, cleat placement, and seat height in order to have the most effective injury-free bike.
We have all heard it before, triathletes need sleep to heal. It’s harder than it seems. In today’s world, most of us go to school or work a full time job, and have families to take care of, and sleep is the last thing on our minds. Being in graduate school, I have fallen victim to the sleepless night. We sacrifice sleep to get that extra hour or two of training in, but let me tell you, it’s not worth it. Sleep is a time for the body to heal itself, and without it, you are doing your body a disservice. Training when your body is running on little sleep isn’t going to benefit you in any way except make you more tired. Hit that snooze button and get the extra hour of sleep because, as triathletes, our bodies need it.
Overall, taking care of your body is the most important way to avoid the dreaded injury. Get your body tuned up just like any other equipment, because it’s the most important piece of equipment you’ve got!
October 20, 2015 on 2:13 pm | In Community, Employee Adventures, Life at TriSports.com, Races, Random Musings, Sponsorship | No Comments
This blog brought to you by Team TriSports athlete Liz Miller. As you start looking towards next season and your race selections, you might want to take more into account that just the race course. Liz’s expertise as a geologist gives us some insight into some other areas that might be of interest in your perfect race quest. Check out Liz’s blog or follow her on Twitter – FeWmnLiz.
A little while back, I wrote a blog post called “The Geology of Choosing Your Race.” This is once again a slight departure from the typical blogs found on TriSports.com, but in an attempt to combine two of my passions (geology and triathlon), how about a look at some of the most “geologically-interesting” IRONMAN® and IRONMAN 70.3® races around the world!
IRONMAN® New Zealand
I spent 3 weeks backpacking around New Zealand almost 10 years ago, and I would jump at the chance to go again – it’s a beautiful country with friendly people and TONS of interesting geology. New Zealand is unique in that there is a plate boundary that essentially splits the country in two – the north island and north part of the south island are located entirely on the Australian Plate, and the rest of the south island is located on the Pacific Plate. This plate boundary “dissection” makes for exciting geology!
IRONMAN® New Zealand takes place in the town of Taupo, which is centrally located on the north island. The town is located in the Taupo Volcanic Zone, which has seen ongoing volcanic activity for about the last 2 million years. Lake Taupo, where the IMNZ swim takes place, lies within a caldera (Spanish word for “cooking pot”; in geology it means depression or bowl). This caldera was formed approximately 27,000 years ago when a huge eruption took place – so much material was erupted from below the surface that the surface essentially collapsed to form a large bowl, and water eventually filled in the depression to create Lake Taupo.
The Taupo Volcanic Zone is the world’s most productive area of recent volcanic activity; most of the rocks that are erupted in this zone are rhyolite and have a very high silica content. These rocks are chemically similar to granite, but they solidify above ground rather than below ground. The youngest and most well-known volcano in the Taupo Volcanic Field is Mt. Nguaruhoe (which translates to “throwing hot stones”), which served as Mt. Doom in the Lord of the Rings trilogy. Mt. Nguaruhoe is a composite volcano, which is made of alternating layers of lava and volcanic ash; it started forming only 2,500 years ago, and the most recent eruption took place in 1975.
IRONMAN 70.3® St. George
A race that doesn’t require a transcontinental trip and yet still has some spectacular geology is St. George. The bike course of St. George takes athletes through Snow Canyon State Park, which contains both sedimentary AND volcanic rocks. The two major rock units at Snow Canyon State Park are the ~200 million year old Kayenta Formation and the overlying Navajo Sandstone (age dating of the Navajo Sandstone is difficult due to a lack of fossils). The Kayenta formation is mostly sandstone, siltstone, and shale (the latter rocks are similar to sandstone, just a little finer-grained); rivers and streams deposited these units.
The Navajo Sandstone contains massive cross-bedding that were deposited in “eolian” (i.e. windy) environment – these were essentially HUGE sand dunes, indicating that the environment during the deposition of the Navajo Sandstone was very similar to the modern-day Sahara Desert. The lower part of this unit is red, and the upper part of this unit is bleached white, resulting in a surprising color contrast in this desert landscape.
In many places within Snow Canyon State Park, volcanic rocks overlie the sedimentary rocks; these rocks are more resistant to weathering and essentially work to hold the lower sedimentary rocks in place by preventing erosion.
Have you ever wondered why IM Wisconsin has SO MANY HILLS? Well, you can blame it on the glaciers! Starting 1.7 million years ago, the Ice Age began. During this time, large ice sheets (essentially very large glaciers) formed in Canada and began moving south throughout North America. Madison, Wisconsin, and much of the IM Wisconsin bike course are located in an area that was covered by the Green Bay Lobe of the Laurentide Ice Sheet 25,000 to 10,000 years ago.
As glaciers and ice sheets advance, they incorporate rocks, dirt, and other material. Glacial debris and movement works to shape the landscape over which the glacier is flowing. One common feature that is formed is a drumlin, which is an elongated hill in the shape of an inverted spoon or half-buried egg. The formation of drumlins is still not entirely understood, but they are believed to be a combination of both depositional and erosional processes acting at the interface between the glacier and the underlying surface. Drumlins are one source of hills on the IM Wisconsin bike course.
The other source of hills is the result of glacial melting and retreat. Glaciers act a lot like a conveyor belt – as material is picked up, much of this material is moved to the bottom and edges of the glaciers. As the climate began to warm, glaciers started to move back towards the poles, where the weather was colder. This material is commonly deposited as an end moraine, which is a ridge-like deposition of debris at the very end of the glacier. In addition, because glaciers don’t retreat all at once, they also commonly deposit recessional moraines, which are end moraines that mark each of the “rest stops” that the glacier took as it retreated. You can blame most of the hills on the IM Wisconsin course on these end and recessional moraines!
I’m sure that on race day, most of us will be too focused on racing to appreciate the geology that surrounds us. But be sure to allow an extra day or two post-race to enjoy the beauty that is often found along many race courses!
Note: IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation.
September 29, 2015 on 3:07 pm | In From the shop, Product Information, Sponsorship | No Comments
This blog brought to you by TriSports Team athlete Chase Baraczek. Want to upgrade your components, but just don’t have enough in the bank to also splurge on new wheels? Never fear! Chase walks you through how to modernize those older wheels until you can go for those awesome new wheels you’ve been wanting! Follow Chase on Twitter – @trichase.
If you’re like me, you’ve been wanting to upgrade to Di2 or 11-speed on your bike, but have some hesitation about doing it because you have an expensive pile of 10-speed race wheels. Not only will you have to dish out a lot of money for Di2 or an 11-speed drivetrain, but now all of your pre-2012 race wheels and/or training wheels have to either be rebuilt or replaced because the freehub body is a few millimeters too short. Worry no more! Thanks to EDCO, there is a new, easy solution and you can be up and running for far less money than rebuilding your wheels with a new hub or flat out buying a new set of race wheels. They have designed a single piece monoblock 11-speed cassette, which effectively extends your free hub without actually having to change it! That’s right; the solution is that simple (I’m amazed it took so long for someone to realize this was possible)! Follow the guide below and you’ll be off and running 11-speed in no time!
First let’s get that old 10 speed cassette off. Keep the cassette from rotating with the chain whip and apply force the opposite direction with the wrench.
Lift off the old cassette and set it aside.
Place the metal spacer that comes with the cassette on the hub.
Then place the rest of the cassette on the freehub body. Note: you can see the extra lip extending out past the freehub making all this possible.
Using the lockring tool and the wrench, tighten down the red lockring in the direction that the cassette is locked. Make sure it’s fairly tight but don’t over-torque it.
Boom! You’re ready to rock 11-speed!
August 18, 2015 on 4:41 pm | In Community, From the shop, Life at TriSports.com, Product Information, Races, Random Musings, Sponsorship | No Comments
This blog brought to you by TriSports Team pro athlete Scott Bradley. Some of you are fortunate and have a ton of races close to home from which to choose your season schedule. But for the rest of us (um, open water in Tucson…no), we need to travel to get in a good season of racing. Here’s some great travel advice from someone who has done it a lot. You’ll want to take notes for your next race! Check out Scott’s blog and follow him on Twitter – @scottbradley11.
Travel seems to go hand in hand with racing triathlon. Unless you live in an area where there are lots of races and you are happy doing them year after year, at some point you’re going to have to pack up and hit the road to get to a race. If you’re like me, that’s part of the fun of it. Triathlon has taken me to places I never would have dreamed of otherwise going and I’ve loved each place I’ve had the opportunity to visit. Each city or town is unique and interesting in its own way and the courses offer different challenges.
As much fun as it is to see new places and race new courses, it doesn’t come without its share of difficulties. I’ve tried to compile a list of some of the things I’ve learned from travel experiences to help make yours go a little more smoothly.
- Carry on. If you are flying, anything that you absolutely need to have with you for your race should go in your carry on bag. Let’s face it, suitcases get lost and things can get damaged when you check your luggage. I can comfortably fit all the race gear I need in a transition bag that I keep close to me the entire trip.
- Pack light. That being said, you don’t want to lug a 40 pound bag through the airport. The minimalist approach will be best. Spend some time deciding what gear you will actually need and what you’d end up not using. Leave that stuff at home.
- Research ahead of time. Find out where you can eat healthily and affordably. When you arrive at your destination and are starving because all you had on the flight was the world’s smallest bag of pretzels, you will not want to spend time searching for restaurants. And you don’t want to settle for fast food that will give you gut rot in the days before your race. Having a plan will make your life easier.
- Hydrate. Bring your own empty water bottle that you can fill up once you pass through security. Maybe bring some Nuun tabs to make sure your electrolytes are replenished, as well.
- Pack snacks. I like to have some healthy snacks on hand so when I get hungry I don’t have to run into the first gas station I see. Fruit, nuts, healthy granola bars or some Honey Stinger waffles are easy to carry and make a great quick snack.
- Nail down your bike transport method. There are many different ways to get your bike to a race when flying, each with its own pros and cons. I have used companies like TriBike Transport. It’s great to not have to lug your bike through the airport and convenient if you live near a partner shop, but you might end up being without your bike for a couple of weeks before and after your race. If you only have one bike, that’s not good. I’ve sent my bike via FedEx to my hotel. Again, nice not to lug the bike, but you are without it a few days again. This year, because of the amount of traveling I will be doing, I’ve decided to get a good travel case to fly with and bring my bike myself. Be prepared, though, to rent a much larger vehicle than you would need if not traveling with your bike. Find what works for you and what will make you most comfortable.
- Rest up. Travel can be exhausting. It disrupts your routines and normal sleep patterns. Hotel beds are not always the most comfortable, either. Add in pre-race nerves and you might not be getting the best sleep before your event. I’m blessed with the ability to sleep anywhere, so if I feel tired I let myself sleep. Naps during the day, on the flight, or in the car (unless you’re driving) all add up and can help make you feel rested, which is one of the biggest contributing factors to having a good race.
- Keep your routines. As much as you can, try to keep things as consistent as possible. The time you go to bed and wake up. Your food habits. Go for an easy swim or jog if possible. All of these things will help make you feel more like you are at home and will bring you some comfort and peace of mind.
Triathlon can be a great way to travel and see the world. It isn’t always easy, but you can certainly make it less stressful with proper planning and preparation. A certain amount of flexibility and adaptability is required, and you can’t let things out of your control throw you into a spiral. Hopefully these tips can make your race travel a bit easier and more enjoyable. Safe travels!
August 4, 2015 on 1:11 am | In Athlete Profile, Community, Races, Random Musings, Sponsorship | No Comments
This blog brought to you by TriSports Team athlete Kevin Portmann. We’ve all had a disappointing race, so what do you do when you have a hard time shaking off that feeling of failure so you can move on towards your next event? Here’s some advice from someone who recently experienced it. Check out Kevin’s blog and follow him on Twitter – @eviandrinker.
My goal for this season is to qualify for Kona, a common goal for triathletes who race 70.3 and IMs. It is the mecca of triathlon, the birthplace of the sport that now sees thousands of athletes crossing the finish line every year. Late last year, after IM 70.3 Worlds in Mont Tremblant, my coach talked me into racing IM Texas. Heat and flats aren’t my best friends, but I was excited about racing an IM earlier in the year. I prefer hilly terrain and cold temperatures (who doesn’t like racing in 60ish weather?), but his rationale was that my fitness improved a lot over the year, that we had 6 months to prepare for it, and IM TX, as the NA championship race this year, offered 75 slots (instead of 50 for other IMs). Before this talk, the target race was IM Whistler, a course with 7k and 1.5k of vertical climb on the bike and run courses, respectively. In addition, the race can get hot (90 degrees last year), but it is usually a dry heat.
Texas did not go as planned. It was a massive disappointment for me, which made me question why I do this sport. I’ve spent weeks dissecting what happened on race day, and though I hate to find excuses, my coach, close tri friends, and myself came to the conclusion that the heat (95 degrees in T2) and humidity (95% at the start, 80% when I reached T2) were probably the culprits of my poor performance to clinch that Kona slot.
But there were other factors that contributed to this failure, factors that I had control over but did not manage well on race day. If I am honest with myself, I should realize that I could have done a much better job working on them in my build up to IMTX to be better prepared for the race. I always question my results, sometimes too much, so I’m using this blog as a brain dump of things I could have done better, and things I will address in my short build up to IM Canada. Hopefully it will pay off this time and hopefully some readers will find it helpful. Here they are…
1) Lack of self-confidence: Despite the rough NY winter, I’ve had a great build up leading up to TX. I finished 2nd in my AG at Oceanside 70.3, my bike got stronger, and I stayed injury-free. I’ve also made progress in the pool, though these have not shown yet. Despite all that, I started questioning all the work I did 2 weeks before the race, when hay was in the barn. Mentally I was not where I should have been. I did use mental Qs to help me mentally prepare, but I almost immediately annihilated those Qs with negative thoughts. I find myself being easily influenced by others’ past results, or talks, which makes me think that they are better than me, and I lose that fire. This cost me a lot. I probably lost the chance to show what I was really capable of in the 2 weeks before the race. It’s a battle that I struggle with constantly. I can spend hours training hard and right, with high quality and high intensity, but my mental weakness always gets in the way and throws things out of the window.
My solution: I refuse to look at the IMCA start list to see who is racing, and instead will focus on my own race. It intimidates me when it really should excite me to face stiff competition. I have also taped my splits on the bike, on the phone, and anywhere I go frequently to keep the race in mind. This has helped so far, especially when my trainer rides get hard.
2) A race is NEVER over: At mile 8 on the run of IM TX, I thought I was out of Kona contention, which impacted my morale even more. I couldn’t hear my girlfriend telling me that I was 5th, knocking on the Kona door, and realized after I crossed the finish that I was not too far from it. Had I kept pushing, I am convinced I would have been in a position to fight for it, but I let the little evil inside my head take over.
My solution: Never think a race is over before everyone crosses the finish, whether you are winning or are in balance for a qualification or podium. Keep that inner fire and fight until you cross that finish, because anything can happen. This is one big lesson I took home from my trip to the Lone Star state. It pains me to see that I had to experience it to apply it.
3) Training right on the trainer: I’ve spent countless hours on the trainer and hit power numbers I’ve never seen before. At TX, however, I had to spend the last 40 miles on the pursuit, being incapable of staying on the aerobars due to a strong pain in my shoulder. Thinking back, I realized that I did not spend a single hour straight on the aerobars while on the trainer. Legs were strong, but my position was not right. It cost me a lot of time and energy in TX, probably more than if I trained at lower wattage but in the aero position during my trainer rides.
My solution: I have decided to do all my trainer rides on the aero, regardless of my power output, to teach my body to accept the position and to be mentally trained to stay aero for long periods of times. It is hard, but it is needed. After weeks focusing on this, my power has dropped a bit, but I can already tell my form is better, and my tolerance for the discomfort that the bars bring is higher. One of my long rides was a testament of the hard work of the past weeks. I was able to ride 3.5 hours on my aero bars, even on the hills where I made a conscious effort to keep my elbows down when my mind asked me to move my hands to the pursuits. It was not easy and the temptation of moving to an upright position was there, but I fought that inner evil voice and stayed mentally involved in my training. I have probably spent 95% of the ride on the aero. I felt a lot more comfortable, without a single pain in my shoulder. I also felt like I was using my quads more efficiently, I was riding more straight, and was able to look up without any tension in the neck. It seems to be paying off. It is a work in progress that I will continue until IM Canada.
4) Dealing with (physical) lows: It’s hard to mimic race conditions during training, but one thing is certain, when you hit a low, it’s always hard to pull yourself out of it (at least for me). I struggled on the run at IMTX for 2 reasons: heat and humidity. But I also struggled because I could not see myself fighting through the low I hit at mile 4 (I fainted at mile 4, only to be woken up by a spectator). I never experienced such struggle before and did not know what to do, or whether I could do it. In hindsight, I think I was more unprepared with the idea of struggling on the run as I did not think I could hit such low. In my mental Qs, I always pictured myself running a decent pace, hurting, but never struggling…1st flaw!
My solution: I’ve changed up the way I approach my runs now. I’ve decided to take any opportunity that Mother Nature gives to do my runs in the heat. And I found one workout that replicated what I experienced at Texas: feeling that my legs could not support my weight, with nothing left in the tank to help. The workout I found was a 13×1 mile repeat with 7min rest. I did it at the local track, and despite the beautiful view, running 52 times in circle on a track for close to 3 hours was mentally challenging. I spiced it up with negative splits for each mile (took 10” off each mile), and finished the last 3 at top speed. The 7min rest breaks down the workout, making you feel invincible on the first 4-5 miles. But as you ask your body for more, the 7min break makes it hard to switch it on. You constantly fire up the engine and shut it down for a long period of time. Halfway through the run, you end up with more rest than actual run time, which makes it even harder. Your legs and body are in this lethargic state for most of the workout (7min break), and you electro shock it by asking it to be ready for a hard set (6:20 pace or faster). I won’t do that for all my long runs, but it was good to mix things up and this workout turned out to pay off, teaching my body how to cope with down times.
A lot of lessons learned from my race in Texas that I know will bear fruits in Canada. Forcing myself to do a thorough analysis of the race has helped me pinpoint things I could have done better and things I should apply in my build up to IMCA. I’m sure it will pay off in one way or another. There always are valuable lessons one can learn from every race. I’ve probably learned more on this race than I have at any other I’ve done. Time to move on and give it my best!
Stay focus and happy training! Feel free to speak out if you shared the same experiences!
Editor’s note: Kevin raced Whistler on July 26th and crushed it! Despite nasty conditions, he stuck to his plan, stayed mentally focused, and punched his Kona card with a 2nd AG and 6th OA amateur placing. Congrats, Kevin!
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)
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 16, 2015 on 3:57 pm | In Life at TriSports.com, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Jake Greenwood. Feeling like you need a break to get your head on straight? Spas and vacations are overrated…just do what you already do – train! Check out Jake on Twitter – @GWoodJCG.
Recently, as I often do, I was on the spin bike watching an old Kona race video. In the 1995 video, Paula Newby-Fraser made a quote that has become synonymous with triathlon training. Frasier quips that triathlon “is one long, tedious conversation with yourself.” Others have often asked me what I think about on long training rides and runs or during an Iron distance race. Surely, anyone who does triathlon training and racing has spent hours alone with nothing more than their thoughts. During this time the mind wanders to quiet, repetitive places. The repetition becomes a mantra where counting breathes, pumping the cranks, or turning over your legs fades into the background as your wandering mind takes over and you think deep and hard in a type of dream-like state.
I started thinking about Newby-Fraser’s quote and identified with her sentiment. I have often produced, solved, and forgotten about problems all in one training session. After stressful days at work or when I’m feeling distracted, I use exercise as a mental break. I’ve always felt that exercise has left me mentally fresher and allowed my mind the needed time to seek creative solutions to problems. And so, a question arose for me, does triathlon training yield increased creativity?
In the article “Why Your Brain Needs More Downtime,” Jabr (2013) argues that the brain requires substantial downtime to remain industrious and generate its most innovative ideas. A wandering mind unsticks us in time so that we can learn from the past and plan for the future. Mental idleness is indispensable to the brain. We obsessively check and respond to emails and even feel obligated to get work done in the evenings, on weekends, and while on vacation. Personally, between my job, family, and household chores, training remains as the only quiet time I have in a week. During my training, the space and quiet that mental idleness provides is necessary to make unexpected connections and leads to strikes of inspiration. Mental downtime has been described as an opportunity for the brain to make sense of what has been recently learned, to surface unresolved tension, and to reflect internally. During these moments of mental quiet we craft fictional dialogue, mull unfinished projects, and catapult ourselves into different hypothetical futures. Often while training, I have found myself role playing through deep conversations that determine how I ultimately handle sticky or stressful life situations. These moments of introspection help foster a stronger sense of self, which is the story we continually tell ourselves. It seems my consciousness is awakened by the unconsciousness of the repetitive movements. During a race it is often said you will go to “dark places” within the recesses of your mind. But what is in that dark place? Perhaps the darkness is the key to light, or better yet, enlightenment.
I choose to use my endurance training as an opportunity for much needed brain breaks. However, I often find myself almost obsessively pondering life situations at home or work as the miles tick by. I’ve often run through the door and quickly jotted down potential solutions to problems or pulled my bike over to make a quick voice memo in my phone. Opipari (2014) commented that a single workout can immediately boost higher-order thinking skills, increasing productivity and efficiency. Science supports this claim due to the fact that specific brain proteins move across brain synapses with increased blood flow that comes directly from exercise (Tomporowski, 2003). These brain proteins facilitate the growth of new brain cells and nourish existing ones. The result is improved executive functioning and higher-order thinking that allows people to formulate arguments, develop strategies, and creatively solve problems. In this way, exercise unleashes creativity. Therefore, it seems the mental idleness and increased blood flow in the brain during endurance training both physiologically and biologically yields a more creative mental space within which to solve problems.
The link between endurance training and creativity may well exist. Maybe Paula Newby-Fraser was making a deeper statement about this link in her famous quote, or perhaps she was simply using an eloquent metaphor for Jens Voight’s more concise “shut up, legs.” In any event, the next time you’re mentally stuck, stressed, or fatigued, don’t reach for caffeine or energy drinks. Grab those running shoes and leave your phone at home. You already possess the key to increased mental acuity and productivity; your legs.
Jabr, F. (2013, October 15). Why Your Brain Needs More Downtime. Retrieved September 25, 2014, from Scientific American. http://www.scientificamerican.com/article/mental-downtime/
Opipari, B. (2014, May 27). Need a Brain Boost? Exercise. Retrieved September 26, 2014, from The Washington Post. http://www.washingtonpost.com/lifestyle/wellness/need-a-brain-boost-exercise/2014/05/27/551773f4-db92-11e3-8009-71de85b9c527_story.html
Tomporowski, P. D. (2003). Effects of Acute Bouts of Exercise on Cognition. Acta Psychologica , 112, 297-324.
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.