When Almost Doesn’t Cut It

When Almost Doesn’t Cut It

“Abby” missed out on qualifying for 70.3 Worlds a while back by a couple of minutes and was devastated. (Under the new age graded qualifying standards, she most likely would have qualified.) She was incredibly consistent in her training, going to bed early, staying on top of her nutrition & hydration, and then all that consistency and sacrifice didn’t seem to pay off.

After the race, Abby’s motivation plummeted. Her consistent training became hit or miss. She went from nailing the basics to ignoring the basics. It took her at least 2 months to turn around after that disappointment. As we did a debrief of her race prep and race day there were a few things that we noticed that most likely contributed to her slower times.

Quality Recovery. Through conversation and data review, we noticed that Abby’s recovery was sporadic. Some days she would do foam rolling and stretching, but most days she skipped it. We also talked about improving her sleep quality through limiting screen exposure before bedtime. And limiting screen exposure before her morning workouts. Work emails do not need to be read at 5:00 in the morning.

Consistent Pacing. We also noticed that Abby was struggling with pacing during the race. She pushed harder during the swim, put in a few too many surges on the uphills on the bike, and then struggled on the run. These are perfectly okay to do during training when pushing the pace is prescribed and can help improve race day performance, but when it comes to race day patience is a better practice. During the swim, focus on swimming with good form. On the bike, stay within the prescribed HR and power zones to maintain a consistent effort and flatten the course as much as possible. And on the run, start easier than you think you need to so you can build into the run. Remember 70.3 and 140.6 distance races are long. You can’t win the race by sprinting on the swim or chasing down someone on the bike, but you can lose the race. Focus on your race and your race alone.

Fueling during race week. We discussed Abby’s fueling leading into the race and realized that there were some places for improvement. We scheduled follow up performance testing including a resting metabolic rate test and calorie expenditure testing for the bike and run to make sure we were fueling properly for the next race. I also put her in touch with a sports nutritionist so Abby could receive guidance on nutritional quality and a game plan for what she would eat leading into her next big race.

Often, those final 5% performance gains don’t come from training harder or more—they come from improved recovery, consistent pacing, and fueling before race day. Just missing your big goal of qualifying or a PR doesn’t mean that you are a failure, most often times it means just some fine tuning.

If you are looking to get that final 5% performance improvement, please feel free to reach out to me. You most likely don’t need a complete overhaul of your training or racing strategy, you likely just need a little fine tuning.

I hope you found this article helpful! Click on these links to learn more about our coaching programs, or email me at jim.rowe@playtri.com if you have any questions. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

You Trained for Months. But Race Day Had Other Plans

You Trained for Months. But Race Day Had Other Plans

I had a post-race conversation with an athlete of mine a while back about a 70.3 that went totally awry. He was flabbergasted. He trained hard. He did 90% of the prescribed workouts, strength sessions, and recovery. He tracked his nutrition and hydration on all his big training sessions. And then on race day he hit the wall due to poor pacing and under fueling.

Training alone is not enough. Race day execution is a skill and like all skills, race day execution can be trained.

If this has happened to you, welcome to the club. This has happened to every triathlete at some point in their racing. Here’s the post mortem I did with this athlete.

What did you eat the 72 hours leading up to the race? It takes roughly 72 hours for food to move through your system. What you eat three days before race day can have a direct impact on race day performance. This is also highly individualistic. Every body is different. I worked with an athlete once who could eat an entire medium pepperoni pizza the night before a race and not have any problems. I have another athlete who eats the exact same thing for most every meal three days before a race because eating anything else causes GI distress.

How was your hydration and rest 72 hours leading up to the race? Larger races that have expos and clinics leading up to the race can be fun. You can pick up new gear, snacks, kit, etc. But they also take a lot of energy and focus. If you are spending a lot of time on your feet leading into the race, then buyer beware. Get what you need at the expo and then get your feet up. And make sure you hydrate! One athlete of mine spent a lot of time at the race expo the day before his biggest race of the year and got back to his hotel room dehydrated, he ended up pushing fluids the night before the race and struggled on race day because of poor sleep and muscle cramps. Get what you need at the expo and then get out!

Were there any disruptions/stressors the week before the race? A stressful situation at work, your kid gets sick, you go out for a late night date with your spouse. All of these things — either positive or negative — can impact your race day and make it more difficult to focus and execute. Some of these things you can’t control (work stress and child illness), but maybe save the late night date for after the race.

How did you handle the excitement of race day? Race directors and announcers do a great job of hyping people up at the beginning of races. Don’t give into the hype! Remember a perfect race is about execution, not how much energy you waste before the race starts or chasing down someone on the swim, bike, or first mile of the run. Form on the swim, patience on the bike, and build your effort on the run.

Did you use alerts on your bike computer and watch to remind you to do things? I encourage all my athletes remember KISS on race day. Keep It Simple and Systematic. Use alerts on your bike computer to remind you to drink every 5 minutes and to eat every 15-20 minutes. If you have a Heart Rate or power target, set an alert so that you don’t go over it. On the run, do the same thing to help manage your effort and nutrition and hydration intake.

Did you practice mindfulness and visualization before the race? To help manage expectations, hype, and challenges on race day it can be incredibly helpful to practice mindfulness meditation for 10-15 minutes each day leading into your race. Being mindful helps you to focus on what you can control and not stress about the rest. And visualization is helpful in the days leading up to the race. Visualize what a perfect race looks like from an execution standpoint. And then visualize how you will calmly handle a situation when things don’t go according to plan (your goggles get knocked off, you drop your nutrition, you get a flat tire, etc.). Or you can do like I did before the 2023 Ironman World Championship: watch clips of sports movies like Hoosiers to help calm the nerves!

Remember: a perfect race isn’t about placements or qualifications (although those are really nice when they happen!), it is about execution.

Click on these links to learn more about our coaching programs, or email me at jim.rowe@playtri.com if you have any questions.

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Small Upgrades for Big Gains

Small Upgrades for Big Gains

As an active triathlete and coach, I often get questions about things people can do to eke out that extra 1% of performance improvement. More often than not, my response is to tell them to focus on nailing the 99% instead of the 1%. If you can follow your training plan 90-95% of the time; listen to you coach; eat a balanced diet of carbs, proteins, and fats; fuel and hydrate properly before, during, and after training; and make sure you are recovering properly you will be far better off than the vast majority of triathletes.

With that in mind, there are still some things you can do to make sure you are getting as close to the 99% as possible. Here are my recommendations.

If you don’t have accurate heart rate zones, get them NOW! Accurate Heart Rate zones are best determined by doing blood lactate testing. (No, your smart watch is probably not accurate.) Accurate heart rate zones will tell you exactly what intensity you should be training and racing in. If you are newer to triathlon, you most likely should be going easier than you are.

Follow Eddy Merckx’s advice… for the most part. Perhaps the greatest cyclist ever once said: “Don’t buy upgrades, ride up grades.” Cycling and running up hill is one of the best bangs for your buck when it comes to training as it builds strength and power.

Get a proper bike fit. I say this a lot, but it is definitely important. You can have the most aerodynamic bike money can buy, but if you aren’t able to hold an aerodynamic position because the bike doesn’t fit you then you are wasting energy and money. A good bike fit will optimize your position, making you more aerodynamic, more comfortable, and make the best of the bike you currently have or are buying. When you get your fit, talk with the fitter, a coach, or a sales associate about the best ways to store nutrition & hydration on your bike.

Improve your flexibility. Regular stretching and myofascial release, especially in your hips and lower back, is critical to improving your on-bike position and comfort on the run. Whether you are riding a road bike or tri bike, you cannot hold a good aerodynamic position if you aren’t flexible enough. Regular yoga, Pilates, or your own homemade stretching routine will do. Stretches such as Happy Baby pose, Pigeon pose, Downward Dog, and Cow-Face pose will loosen tight hips and lower back.

Get a new tri kit. Select the snuggest fitting, sleeved, one-piece tri suit that you can fit into. Anything that flaps in the wind will increase your drag. I’m a big fan of this kit made specifically for Playtri.

Race Tires & Aero Wheels. Both race tires and aero wheels will give you an advantage on race day. Race tires will help you cut down on rolling resistance and increase overall speed and should be something you use on race day no matter what type of wheel you are using. Save the bomb-proof tires for training. Aero wheels, although they will cost more, offer a significant advantage in comfort and aerodynamics. When you purchase aero wheels be prepared to have an honest talk about your bike handling skills and the type of race courses you will be racing, since those impact how deep your aero wheels can be.

If triathlon performance is important to you, then it ought to be reflected in your coaching, training, and equipment. If you have any questions, please feel free to email me at jim.rowe@playtri.com.

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

When to Hire a Coach

When to Hire a Coach

Triathlon has always had a do-it-yourself mentality. In fact, this mentality is part of what attracted me to the sport over two decades ago. In the early years of racing triathlon, I had so much fun trying to figure things out on my own. It took time, energy, and effort as this was before all of the triathlon related material available on youtube and instagram. After serious research and trial and error, I would put together my training plan and make adjustments as I muddled through training. Most of the time it was enjoyable. Sometimes I felt like a mad scientist, testing different things out on myself: a new homemade hydration mix, homemade bars and gels, and different training modalities.

After a while, the fun of figuring things out started to wear off for a variety of different reasons (some of which I mention below). If you are serious about triathlon, then hiring a coach can be a significant game changer. A coach can help you achieve your goals faster, maintain motivation for training, and avoid injuries, and improve your overall performance. If you are thinking about hiring a coach, here are some reasons why it might be time to reach out to schedule a phone call.

When generic plans don’t work with your schedule. Generic plans are great for generic results and you are far from generic. You are unique! And your weekly schedule likely reflects that as work and life commitments ebb and flow each week throughout the year. Or maybe you have a training schedule planned out, but then an emergency pops up at work, or one of your kids gets sick, or you are traveling and the hotel only has a some random weights and a weird, old exercise bike.

When you are coming back from injury or have specific restrictions. Some of the most enjoyable coaching experiences I have had come from working with athletes returning to sport after injury or have dietary or physical restrictions. These athletes tend to be highly motivated and excited to do their best within their limitations. A quality coach will help design a training plan that helps you thrive!

When your performance plateaus. This right here is the main reason every time I hired a coach. My training was going well, I was fit and fresh, and then my race day performance was practically the same as before. It is disappointing when your race results don’t reflect all the hard work and effort you have put into your training and preparation. Often times, performance plateaus because we aren’t able to be objective with ourselves. A coach can be objective and can make tweaks to your training to help you get better.

When you want to transition confidently to longer events and have limited time. Maybe you’ve completed a few sprint and olympic distance races over the past few years, but now you are thinking about racing a 70.3 or Full Ironman and you also have limited training time. A coach will help you focus your training and make the most of your limited time.

When you want to qualify for prestigious events. Going from completing to competing is a big step. Going from competing to qualifying is a big jump. A coach can help you make that step or jump faster than if you are going it alone.

The best advice I ever received as an age group triathlete who has qualified for World Championships was, “Hire the best coach you can afford, not the cheapest one you can find.” If triathlon performance is important to you, then it ought to be reflected in your coaching. If you have any questions, please feel free to email me at jim.rowe@playtri.com.

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

What to Eat Before, During, and After Training

What to Eat Before, During, and After Training

Race season is in full swing and it is not uncommon for triathletes to struggle with their nutrition before, during, and after training sessions. Hopefully the information below will help you understand how to fuel your training efficiently and effectively.

Every body is different. I’ll give you some ideas of sports nutrition products that have worked for many of my athletes, but know that every body is different. And you will have to decide what works best for you through trial and error. For example: I have one athlete who can eat a bowl of oatmeal and then 20 minutes later do a hard run workout. I have another athlete who can’t eat a bowl of oatmeal anytime during the day of a hard run workout and not get an upset stomach. Listen to your body and take notes on training intensity, what you ate/drank before, during, and after, and how you feel, so you learn what your body needs to perform at its best.

Consult the Athlete’s Plate. The Athlete’s Plate was developed by US Olympic Committee Sports Dietitians and University of Colorado Colorado Springs Sport Nutrition Graduate Program. It is a helpful tool to guide your daily nutrition intake based on your training that day. Three separate plates for three different types of training intensity: Easy, Moderate, and Hard. Note the similarities and differences in the type and ratio of protein, carbohydrates, and fats for each day. I give this to all my athletes and it’s a huge benefit!

What you eat before, during, and after impacts your training. Neglect any of these at your own risk. Under fuel before and your training session won’t go as well as you’d like. Under fuel during your training session and you’ll struggle toward the end. Under fuel after and your recovery will be subpar and you’ll go into your next training session with tired legs.

What to eat before your training. Eat somewhere between 15 minutes to 3 hours before your workout. Just woke up and heading out for a swim, ride, or run that’s about 60 minutes long? Drink 16 oz of water and take a gel like this one or this one. Have a longer workout? Eat a full meal, mostly carbohydrates with a little bit of fat and protein 2-3 hours before you head out. Think along the lines of a banana, bagel with some peanut butter and honey, and a low fat/protein granola bar.

What to eat during your training. Less than 60 minutes? Probably nothing, but take a gel along just in case. Longer than 60 minutes? Consume approximately 30-60 grams of carbs per hour for a run and 60-90 grams of carbs per hour for a ride. Stick to gels on the run. If you are training for a full Ironman, then incorporate some solids like this one from Maurten. Training for a marathon swim? Same as the run: 30-60 grams of carbs per hour and stick to gels.

What to eat after your training. Use the hand method! For most post-training meals, consume 3 hand sized portions of carbs and 1 hand sized portion of lean protein. Was your training session harder or longer than normal, consume 4 hand sized portions of carbs and 1 hand sized portion of lean protein.

KISS: Keep It Simple and Systematic. Planning your nutrition can seem overwhelming but it needn’t be. For daily nutrition, start with the lean proteins, veggies, and carbs you like. Try different ways of preparing them and branch out when you feel ready. For training and racing, find what works best for you and stick with it. Whenever you try something new, document it and learn from it.

Nutrition shouldn't be an afterthought when it comes to your training, nor should your training be an excuse to eat whatever you want. You are what you eat and your training will reflect that. If you have any questions, please feel free to email me at jim.rowe@playtri.com.

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Mid-season gear check

Mid-season gear check

There’s no denying that the triathlon season is LONG here in Texas. Races start in mid March and run through early November. With such a long season, it is important to make sure your gear is in top notch shape as the season progresses. Here are my tips for checking to make sure all your gear is in tip top shape as we approach the second half of the season.

Check your wetsuit for wear and tear. Water temps in North Texas in June are usually in the 80s, so it’s probably been a long while since you wore your wetsuit. But you likely will be pulling that wetsuit out of the closet for those late season races. Inspect your wetsuit for cuts and if you see any cuts that are less than a couple centimeters in length, you can repair at home by yourself with Neoprene Contact Cement. For any cuts larger than a few centimeters, you may need to get your wetsuit professionally repaired or buy a new one.

Look over your swim gear and replace anything that’s broken. Lots of pool time, means chlorine damage to your swimsuit, swim cap, goggles, snorkel, etc. If you are seeing mildew spots or damaged rubber, it’s time to get some new gear.

Bring your bike in for a mid-season tune up. Long hard hours of training and racing have already gone into your bike this year. Before the beginning of the season, before your big “A” race of the year, and at the halfway mark, it is a good idea to get a tune up. Although we offer maintenance options at Ironman races, it’s better to get it done before you travel. Before your “A” races, get a Race Ready tune-up and before the season and at the mid-season mark, get platinum care for your bike.

How many miles are on your run shoes? Generally, we want to replace our run shoes approximately every 300-500 miles. However, carbon plated shoes need to be replaced more often. If your shoes are nearing that mark or they are showing significant wear on the bottom or feel like you are running on bricks, then you need to get new shoes pronto.

Stock up on perishables. Bike tubes, Co2 cartridges, gels, hydration mixes, socks, tri kit, bike shorts… all of these get used up or need to be replaced. Mid-season is an excellent time to buy replacements.

Reflect on the first half of the season and plan for the second half. Very rarely do we have perfect seasons as age group triathletes. Family illnesses, work commitments, travel, and life in general impact our training and racing in a variety of different ways. At the midway point of the season, it is incredibly helpful to look back to see what went well and what needs to be improved. If you are working with a Playtri coach, then the midseason check in can be done with your coach. If you aren’t and want to set up a coaching consult to talk things through with one of our excellent coaches, is a great option.

I hope you found this article helpful! Click on these links to learn more about our coaching programs, or email me at jim.rowe@playtri.com if you have any questions. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

What your taper should look like

What your taper should look like

In sports parlance, a taper refers to a period of reduced training load that you undertake prior to an important competition. And the purpose of this period of reduced training load is to decrease the accumulated physical and mental fatigue of training before race day without losing the training adaptations you hope to use on race day.

As a triathlete for over two decades and a coach for the last six years, I can tell you that getting the taper period right is both incredibly important and very difficult for age group athletes. Not only do we need to factor in the accumulated training fatigue but we also need to factor in our other life commitments and how those affect our ability to be ready to perform on race day.

In addition, it is also important to remember that every body is different. Just as each athlete has a different preference for nutrition and hydration products, so too does each athlete’s taper takes a different approach. Generic taper strategies will get you generic results. The goal is for you to be fit and fresh on race day. Too much training and you will be fit and fatigued. Too little training and you will be somewhat detrained.

As athletes of mine approach their “A” races for the year, here are a few things that I consider:

Do zones need to be updated? If an athlete is looking to qualify or race for the podium and it has been over 4 months since we did performance testing, then it might be time to retest. A few tests that I find helpful with high performance athletes are: blood lactate testing for the bike and run, Vo2 Calorie expenditure testing for the bike, and Advanced Sweat Testing. If an athlete is looking to complete the race, then it still might be appropriate to retest especially if the athlete last tested over 4 months ago, is newer to the sport/distance, and has seen major body composition changes.

Do we adjust intensity, volume, or frequency? This depends on the race distance, the race outcome desired, and how the training block has gone. Generally for long course racing, I like the taper period to be 3-5 weeks starting immediately after the last Key Workout Weekend. The first week of the taper is focused on a decrease in intensity and volume, the second through fourth weeks see a decrease in volume and intensity (but include some brief high end efforts on the bike and run), and race week is about freshening up (same frequency, but low intensity and volume).  And generally for short course racing, I like the taper period to be 2-3 days to 2 weeks with the focus primarily on decreasing volume but keeping intensity. For both long and short course racing, I like to increase swim volume and race day skill practice.

Can we increase recovery modalities? As training volume decreases and to promote recovery, can the athlete adjust their daily nutrition and hydration to match the decreased training load? Can the athlete get a massage or two? Can the athlete increase their overall sleep time and commit to good sleep hygiene practices? If traveling across time zones for the race, can the athlete start to shift their sleep time toward the race time zone?

Can the athlete remained focused? As the taper period progresses, it means less time training and increased recovery time. Sometimes, I have seen athletes go into race day with extra fatigue because they used the decreased training time to increase their home project or family/friends time. I’ve seen athletes show up to race day with a sore backs and blisters on their hands from house projects or deteriorations in body composition from increased eating and alcohol consumption. Save the house projects and alcohol consumption for after the race!

Can the athlete play the mental game? As training load decreases, the mental “what if” game can start to take over. When this happens, it is important to trust the process that you and your coach have agreed upon and to get good at practicing mindfulness and visualization. Take at least 10 minutes each day (that would be used for training regularly) and work on calming down the part of you mind that freaks out. And begin visualizing race day practices: what you will eat and drink for breakfast, do a mental walk through of T1 & T2, mentally practice solving problems like broken goggles, a flat tire, or dropped nutrition.

Keep in mind that the taper period is specific for each individual athlete. Work with your coach to set up a good taper plan while also listening to what your body needs to be race ready!

Click on these links to learn more about our coaching programs, or email me at jim.rowe@playtri.com if you have any questions.

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Swim Training Focus for Time Crunched Triathletes

Swim Training Focus for Time Crunched Triathletes

For a time crunched age group triathlete, the swim is the most difficult of three disciplines to make progress on. Unless you have a lap pool in your backyard, getting swim workouts in can be incredibly difficult. The amount of time invested into getting a 60 minute swim in can be nearly 2 hours total as you factor in travel, showering, changing into work clothes, etc.

The age group athletes who make the biggest improvements on the swim are usually getting in the pool 4-5 times a week. And if you can only swim once or twice a week, it can be demoralizing to not see much progress. However, here are a few tips that can help you make the most of your limited swim time.

Focus on Form. Form = fast. The fastest, most confident swimmers all are able to hold good form as they fatigue in a race. As you focus on form, remember to start with balancing your body in the water, getting good hip rotation, reaching through your armpits, and relaxing your arm through the recovery phase. If your form starts to fail, pause for a bit at the wall and then get back after it. Quality is always better than quantity.

Swim lessons. This goes with the focus on form. If your time is limited, then it is important to make the most of your limited time. Working with a coach who can point out flaws in your form and help you fix those flaws is well worth the money. We provide swim lessons utilizing the Endless Pool in our Dallas store, and it is my favorite place to give swim lessons because I can quickly help an athlete make a form adjustment unlike in open water or a lap pool.

Use a snorkel… a lot. Again, this goes with the focus on form. (You might be noticing a theme here.) A snorkel, like this one, eliminates the need to turn your head to breathe and thus allows you to focus entirely on improving your swim form. I ask my athletes to use their snorkel during all warm-ups, kick sets, drill work, and sometimes on longer intervals.

Practice open water swim skills. Fast pool times don’t make necessarily make fast open water times. Open water swimming is more about skill than about pool fitness. Practice your sighting, drafting & group swimming (if you can), focus on improving your rhythm and effort while maintaining good form.

Incorporate Strength Training. You may not be able to get to the pool more than 2x week, but you can incorporate swim specific strength work in about 15 minutes every few days. Use stretch cords like these with a bench or yoga ball to work on engaging your lats through the catch & pull. And incorporate planks, including side planks with rotation, to develop a strong long body that maintains taut in the water as your rotate along the axis of your spine.

Even if your swim time is limited, you will still be able to make gains in the water. It may take a little longer, but progress will come! Happy training!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Race Day Nutrition for Long Course Racing

Race Day Nutrition for Long Course Racing

Nutrition can make or break your race day. Although I am neither a dietitian nor do I masquerade as one on social media, I have learned over the years that certain recommendations can be useful and beneficial for most endurance athletes. Of course, if you have exceptional circumstances such as health related issues or dietary constraints, then I highly encourage you to connect with a registered dietitian who has experience working with athletes and sports nutrition to help you plan your nutrition & hydration strategy.

Nutrition in triathlon is much like camping; the more extreme your camping or racing is, the more preparation you need to put into it. For most age group triathletes, nutrition for a sprint distance is like RV camping; you can go into the race without much of a plan at all. While 70.3 or Ironman races are like wilderness camping in the desert or frozen tundra; your lack of planning will come back and bite you in really uncomfortable ways.

Unfortunately, I often see triathletes over-preparing for short course racing and under-preparing for long course racing. Before I get into some general recommendations for long course, please hear this: Use your training sessions to prepare for race day! You can’t wing it during training and expect things to go well on race day. You need to train your gut as well as your body to perform to the best of your ability on race day.

Generally speaking your body functions on a mix of carbohydrates, proteins, and fats. Our main fuel source for necessary bodily functions (like brain activity) and physical activity comes from carbohydrates and we have approximately 90-120 minutes of carb fuel in our bodies at any given time. Thus, it is important to plan your race day nutrition around carbohydrate consumption. (You can teach your body to utilize bodily fat for fuel, but that’s a topic for a different day and you still will want to take on some carbohydrates on race day.)

Here are general recommendations for nutrition for women racing 70.3 and Ironman:

•   Pre-swim for both 70.3 & 140.6: 1 gel with water 10-15 minutes before race start

•   70.3 Bike: 70-100 grams of carbs per hour

•   70.3 Run: 40-70 grams of carbs per hour

•   Ironman Bike: 70-120 grams of carbs per hour

•   Ironman Run: 50-90 grams of carbs per hour

And here they are for the men:

•   Pre-swim for both 70.3 & 140.6: 1-2 gels with water 10-15 minutes before race start

•   70.3 Bike: 90-120 grams of carbs per hour

•   70.3 Run: 60-90 grams of carbs per hour

•   Ironman Bike: 90-120 grams of carbs per hour

•   Ironman Run: 70-100 grams of carbs per hour

Variations in intensity, heat, humidity, and altitude will bring those numbers up or down. It is good to start dialing in your nutrition at the lower end of the calorie range and adjust upward as you get closer to your race. Training your gut is just as important as training your body. Depending on how fast you will be going in a 70.3, you likely can go entirely with gels for nutrition. However, I encourage all my Ironman athletes to mix in some solid nutrition like Maurten solids with their gel of choice for the bike and then switch entirely to gels for the last hour of the bike.

Again, these are just general nutritional guidelines. Although we at Playtri believe these general guidelines work for the vast majority of triathletes it certainly doesn’t hurt to work with a coach to help you plan your nutrition and hydration. And if you want a more specific nutrition and hydration plan, consider our performance testing options at Playtri Dallas (www.playtri.com/testing). A calorie expenditure test for the bike and run will help you know how many calories you expend at different heart rates, a sweat test will help you know how to hydrate to replace lost electrolytes, and a resting metabolic rate test will help provide you with a baseline for your daily nutrition planning.

Whichever way you go—experimenting with these recommendations, working with a coach, and/or getting performance testing—remember to get started now! Use your training to practice your nutrition & hydration strategy so that race day is an enjoyable, challenging experience.

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Wetsuits vs. Speedsuits in Triathlon: Understanding the Differences and Choosing the Right Gear

Wetsuits vs. Speedsuits in Triathlon: Understanding the Differences and Choosing the Right Gear

In the sport of triathlon, efficiency and comfort can make a significant difference in performance. One key factor that impacts swim performance is what you wear in the water. Triathletes commonly choose between wetsuits and speedsuits, depending on race conditions, water temperature, and race specific rules. Though they may appear similar to the untrained eye, these two types of suits serve very different purposes and offer unique advantages.

What Is a Wetsuit?

Wetsuits are made from neoprene, a synthetic rubber that provides thermal insulation, buoyancy, and hydrodynamic efficiency. They are designed to keep the athlete warm in cold water while helping them float and keep their hips up, which reduces drag and improves swimming posture.

In triathlon, wetsuits are typically permitted when water temperatures are below 78°F for age groupers, though this limit can vary slightly based on the governing body (e.g., Ironman or USA Triathlon). Wetsuits come in various styles, such as full-sleeve or sleeveless, and vary in neoprene thickness—thicker areas generally provide more buoyancy and insulation.

Benefits of wetsuits:

• Buoyancy: Helps keep the swimmer's body higher in the water, promoting a streamlined position and reducing effort.

• Warmth: Essential for races in cold open water.

• Speed: The combination of buoyancy and hydrodynamic materials often results in faster swim times.

• Energy efficiency: Swimmers expend less energy staying afloat and moving through the water.

However, wetsuits can also restrict shoulder mobility, especially if not fitted properly. Additionally, putting them on and taking them off can be time-consuming if the suit isn’t designed for quick transitions.

What Is a Speedsuit?

A speedsuit, also called a swimskin, is made from lightweight, water-repellent, and compressive fabric. Unlike wetsuits, speedsuits do not offer buoyancy or thermal insulation. They are used in non-wetsuit legal races, typically when water temperatures exceed the allowable limit for wetsuit use.

Speedsuits are worn over a tri suit and removed after the swim portion. They are engineered to reduce drag by smoothing out the surface of the tri suit underneath and compressing the body, which helps minimize resistance in the water.

 Benefits of speedsuits:

• Drag reduction: The sleek, compressive fabric cuts through the water better than a standard tri suit and will generally have more of a water repellant material than your normal tri suit.

• Easy removal: Designed for fast removal during T1 (transition from swim to bike).

• Legal in warm-water races: When wetsuits are not allowed, speedsuits are the next best performance-enhancing option.

Unlike wetsuits, speedsuits offer no warmth or buoyancy, so swimmers need strong technique and conditioning to maximize performance.

Choosing the Right Suit for Race Day

The primary factor in choosing between a wetsuit and a speedsuit is water temperature, followed by race regulations and personal preference. If the race allows wetsuits due to cooler water temperatures, most athletes will opt for one because of the buoyancy and energy savings. However, if the water is too warm for wetsuits, a speedsuit is a legal and beneficial alternative.

Key considerations:

• Check the race rules: Always verify the temperature cutoffs and legal gear ahead of race day.

• Fit is critical: Whether wetsuit or speedsuit, a snug but comfortable fit is essential for performance and to prevent water intrusion.

• Practice in your gear: Familiarize yourself with swimming and transitioning in the suit you plan to race in.

Conclusion

Both wetsuits and speedsuits play important roles in triathlon swim performance. A wetsuit offers warmth, buoyancy, and speed—ideal for colder races. A speedsuit, while less buoyant, provides hydrodynamic advantages in warm-water events where wetsuits are not allowed. By understanding the strengths and limitations of each, and by aligning your gear choice with race conditions and rules, you can make a confident decision that supports your best performance on race day.

Coach Michael Rourke is a Level 3 Playtri Coach and an American Swim Coaches Association Level 5 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier.  You can contact him at michael.rourke@playtri.com or look into individual coaching at https://www.playtri.com/individual

How to Know When you are Ready for Long Course Triathlon

How to Know When You Are Ready for Long Course Triathlon

When you tell people you race triathlons, Ironman races are what come to their mind. If you have been thinking about doing a 70.3 or full Ironman in the next year or two, then here are some things to consider.

Have you been in the sport for at least 2-3 years? There are always outliers who can complete or even place highly at a 70.3 or a full Ironman within a year of starting in this sport. However, I have found it immensely helpful for age group triathletes to have a few years of triathlon under their belt. There is a rhythm to training and racing that is difficult to learn on the fly. Being familiar with how your body responds to triathlon specific training is immensely important.

Do you have a history of injuries or muscle imbalances? Long course racing has a way of bringing any injuries or imbalances to the foreground and making them blatantly obvious and loud. Tight IT band, piriformis syndrome, shoulder impingement, muscle strain, weak hip flexors, and neck strain are all common issues that age group triathletes encounter during training for long course. If you do have these issues, get them addressed with a chiropractor or physical therapist before you start training. And then continue to take care of those issues before they arise. Pre-hab is always easier (and less expensive) than rehab.

Do you have the family and friend support behind you? Training for long course triathlon takes extra time. There really is no way around that. There will be days when you will need to set aside other important commitments and do your training for 4-12 months depending on your goals. In addition, long course training and racing is also more expensive. Support from family and friends isn’t just about them giving you extra time to get your workouts in, support can also mean spending less on other things so you can fund your training, gear, coaching, travel, extra food, massage, race entry fees, etc.

Do you have at least 2-3 days a week where you can go long? An integral part of long course training is going long on consecutive days. For many triathletes looking to complete a 70.3 or Ironman, that means doing 60-90 minutes during the week and then  a longer ride on Saturday and a longer run on Sunday most every week. For those looking to compete or qualify, that means upwards of 12-18 hours a week. In the Playtri Coaching model, we have Key Workouts where we stack 2-3 long days back-to-back approximately every 4-5 weeks to help simulate some (or all) of the physical load your body will experience on race day.

Can you be realistic with your goals and dreams? It is not uncommon for triathletes to have delusions of grandeur when it comes to long course racing. If, like me, you got excited about this sport because you watched coverage of the Ironman World Championship, then you know how intoxicating it can be to dream about qualifying for a World Championship. And if you have been in this sport for awhile, you also know how difficult it actually is to qualify. Approximately 2% of the people who race a full Ironman in any given year will qualify for the World Championships.

I hope you found this article helpful! Click on these links to learn more about our coaching programs, or email me at jim.rowe@playtri.com if you have any questions. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Pool Workouts to Prepare for Open Water Swimming in Triathlon

Pool Workouts to Prepare for Open Water Swimming in Triathlon

Swimming is one of the most mentally and physically demanding segments of a triathlon, especially when it comes to the open water. Whether you're plunging into a lake, ocean, or river, the challenges include sighting, drafting, navigating currents, dealing with temperature fluctuations, and staying calm in unpredictable conditions. While these factors can’t be fully replicated in a pool, structured pool workouts remain one of the best tools to prepare for open water racing. With the right workouts, triathletes can build endurance, improve technique, and simulate race-day conditions.

1. Endurance Building Sets

The first step to open water preparedness is developing aerobic endurance. Long, steady sets in the pool train your cardiovascular system to sustain effort over the duration of your race swim.

Example Workout:

• Warm-up: 300 easy swim + 4x50 drill/swim (fist drill, catch-up, fingertip drag, single-arm)

• Main Set: 3x500 @ moderate pace, 30 seconds rest between each

• Cool Down: 200 easy swim

These sets help simulate the sustained, non-stop effort required in open water, and they help athletes develop a steady pace—critical in avoiding burnout early in the swim leg.

2. Sighting Practice

In open water, there are no lane lines or walls. Instead, swimmers must regularly "sight" by lifting their heads to spot buoys or landmarks to maintain direction. Sighting disrupts body position and breathing rhythm, so it’s vital to practice this skill in the pool.

Sighting Drill Set:

• 10x100 swim as: every 4th length includes sighting forward every 4-6 strokes

• Focus on minimal head lift, keeping your eyes just above the surface

Integrating sighting into regular swim sets helps reduce the technique loss and energy cost of looking up during a race.

3. Drafting Drills

Drafting behind or beside another swimmer can save up to 30% of energy output. Practicing this skill in a pool helps triathletes become more comfortable swimming in close quarters and teaches how to maintain rhythm without direct line of sight.

Drafting Practice: This would need to be done with a group or training partners.

• Swim in a line of 3-4 athletes per lane

• Rotate positions every 100 meters, focusing on maintaining distance (6-12 inches off the feet)

• Practice both inline and side-by-side drafting

It’s important to remain relaxed and aware of your body position to prevent bumping into others, especially in a crowded race start.

4. Starts and Turns Simulation

While triathlon swims start from the beach, dock, or deep water, simulating aggressive starts and continuous swimming helps prepare athletes for the chaotic opening minutes.

Race Simulation Set:

• 8x50 sprint from a push start (no rest at the wall)

• Immediately follow with 200 moderate swim

• Practice “surge-and-settle” pacing

This mimics the fast start needed to break through the pack and the subsequent need to settle into your long-distance pace.

5. Breathing Pattern Variability

Open water swims often limit breathing due to waves or other swimmers. Developing the ability to breathe bilaterally (on both sides) increases flexibility and visibility.

Breathing Drill Set:

• 6x100 as:

• 1st 100: breathe every 3 strokes

• 2nd 100: alternate every 3/5 strokes

• 3rd 100: breathe only on one side (simulate wave conditions)

Comfort with variable breathing patterns helps reduce anxiety and ensures oxygen efficiency in unpredictable open water.

Final Thoughts

While nothing replaces actual time in open water, pool workouts remain the backbone of triathlon swim training. They offer controlled environments to refine technique, build confidence, and condition the body. With a structured pool training plan that includes endurance, sighting, drafting, and breathing drills, triathletes can step onto the beach ready to tackle any open water challenge head-on.

Make your pool time count—and when race day arrives, you’ll be prepared for more than just a swim. You’ll be ready for a strong, smart, and confident start to race day.  I am a veteran swim coach and triathlon coach who has coached many athletes to greatly improving their swim times, so don’t hesitate to reach out if you have any questions!

Coach Michael Rourke is a Level 3 Playtri Coach and an American Swim Coaches Association Level 5 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier.  You can contact him at michael.rourke@playtri.com or look into individual coaching at https://www.playtri.com/individual

Three Swim Form Habits That Slow You Down on Race Day

Three Swim Form Habits That Slow You Down on Race Day

For many triathletes, the swim is the most challenging part of the race. Swimming next to other athletes without lane lines can be a daunting experience. Add in the environmental factors of wind, sun, waves, chop, current, swells, and cold water and it is unsurprising that many age group athletes struggle with the swim.

If you are looking to improve your open water swim before race day, remember that FORM = FAST. The longer you can hold good form in open water the faster you will swim. As a coach who regularly works with triathletes at Open Water Swim workouts and giving Swim Lessons with our Endless Pool, here are the three most common swim form mistakes I see triathletes making.

1.      Picking the head up too high when sighting. When we are sighting in open water swimming, we want to keep our head as low in the water as possible, just getting our eyes above the water line like an alligator who is peaking at its prey. If we don’t have “alligator eyes” while sighting that throws off our balance in the water. When our head goes up, our bottom and feet go down, thus creating more drag and making us slower. Likewise, if you lift your head too much it also can strain your neck and back which can later impact our bike and run performance. To improve your sighting before race day, focus on execution not speed. Remember FORM = FASTt.

2.      Over rotating. When a swimmer is over rotating, their entire face is above the water to breathe, their should goes deep into the water, and their legs splay out to the side to try to maintain balance. To fix this, I ask my athletes to include body position and rotation drills in their training. My favorite drills are: kick sets on the side and 6-3-6. Kick sets while swimming on your side helps improve awareness of your body position. 6-3-6 involves doing 6 kicks on one side, taking three strokes, and then 6 kicks on the other side. This drill helps you get comfortable rotating in freestyle and improving your balance in the water.

3.      Dropped elbow. In freestyle, an ideal pull begins with an “early vertical forearm” position. This means that your elbow stays high and stable, while your hand and forearm rotate downward and backward to catch the water. If you elbow drops, this leads to reduced propulsion, increased drag, wasted energy, and an increased risk of shoulder impingement. When your elbow drops, you feel like you are slipping through the water with little propulsion and that you are using way too much energy to maintain speed in the water. Two drills that help with improving this are: fingertip drag and single arm freestyle with paddle. For fingertip drag, swim freestyle while dragging your fingertips across the surface during recovery. This encourages high elbow position during both the recovery and the catch. For the single arm freestyle with paddle, swim freestyle using one arm, using a page on that side. Focus on EVF mechanics, ensuring your elbow stays higher than the wrist through eh catch. Performing these drills slowly helps to emphasize precision and muscle memory. Remember FORM = FAST

I hope you found this article helpful! Click on these links to learn more about our swim lessons, open water swim workouts, and coaching. Or email me at jim.rowe@playtri.com if you have any questions. Happy training and racing this year!

 Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Don't Have Time? Here's how to train smarter for 70.3

Don't Have Time? Here's how to train smarter for 70.3

For my first 16 years as a triathlete, I had very limited training time. Most days I could get 60-90 minutes of training in… if I woke up really early or stayed up late. Sometimes I could get a longer bike ride and long run in on the weekends, but that was hit and miss as my previous career required about 50 hours of work each week, sometimes upwards of 80 hours during some seasonal commitments. During this time period, I developed a training strategy that worked well that I incorporate with my athletes who are shift workers, stay-at-home parents, medical doctors, and busy executives.

Here is that training strategy (minus the athlete specific details) that I have used for years and use with my athletes still today.

1.      Have a basic week. Develop a basic framework for a repeatable, weekly training routine. What days of the week are realistic for you to swim? What days of the week are realistic for you to go long? If you can only train for an hour on weekdays, can you go longer on weekends? What two days a week can you do some strength training?

2.      Win the morning. Early morning training is less likely to be interrupted by family and work chaos. To win the morning, this means you need to go to bed earlier and set out your training gear the night before. Going for a swim? Have your swim bag, pre-swim snack, and water in the car. Going for an early morning run? Wear your running shorts to bed and have everything else laid out at the foot of the bed including a headlamp, water bottle, and gel. Wake up, get dressed, feed the cats, drink some water, eat a banana, use the bathroom, and head out. Doing a trainer ride? Bike clothes at the end of the bed, water bottles and pre-ride snack on your bike.

3.      Don’t neglect sleep. Sleep helps our bodies recover from the stress of training, work, and life. Get at least 7 hours of sleep a night. Avoid all screens for at least 1 hour before bed. If you are getting up at 5:00 am to train, that means lights out and eyes closed no later than 10:00 pm. If you do neglect sleep, then you are more likely to get injured, stressed out, and burnt out. That’s not good for you, your sport, your job, or your family and friends.

4.      Don’t go hard in training all the time. I see this happen with a lot of self coached athletes with limited time. And I know how it’s rationalized because I used to do the same thing: “I have limited amount of time. Because I have less time to train, that means I need to make the most of it. Making the most of it means going harder. Going harder will make me fitter and ready for that 70.3.” If this is you, you are lying to yourself. This is first and foremost an aerobic sport. Stay within your easier HR zones for most of your workouts. If you don’t know your HR zones, schedule blood lactate tests now.

5.      Prioritize healthy eating. Eating a mix of healthy vegetables, lean proteins, grains, and fruit will not only support your training, but will help your sleep, recovery, and stress level. It also will help you to separate food from emotion, especially if you have a history of stress eating.

6.      Don’t go it alone. This may sound counterintuitive but when you have less training time, there is more room for error. Less time means you need to have focused training in each session. This doesn’t mean harder training, but you need to know the purpose of each workout and how it will help you improve as a triathlete. Working with a coach, can help you focus your limited training time to make the most of each minute.

And if you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

The #1 Mistake Triathletes Make When Moving Up to 70.3

The #1 Mistake Triathletes Make When Moving Up to 70.3

My first 70.3 was back in 2010 at Ironman 70.3 Rhode Island and it was an epic day. Naragansett Beach had huge swells, the bike ride through much of Rhode Island was hilly and challenging, and the run was hot, humid, and had some huge hills. I completed the race sunburnt, hungry, dehydrated, and hooked. I made a lot of mistakes on this first 70.3: I wasn’t working with a coach, I hadn’t planned out my nutrition and hydration, my training was not race specific, I didn’t do any open water swimming before the race, my bike fit was horrendous, I didn’t know my heart rate zones, etc. You get the idea.

Still I absolutely loved the race and after the post race “I’m never doing this ever again” thought and devouring an entire pizza, I started thinking about how I could do it better. When I did my next 70.3 in 2012 at non-Ironman branded race in New York, I made a lot of the same mistakes and even new ones. Even though I thought about doing things differently, I didn’t.

The biggest mistake you can make when you move up to the 70.3 distance is trying to do it by yourself. There’s only so much help you can get from researching on your own and YouTube videos. There’s only so much you can figure out on your own about nutrition and hydration, race strategy, open water swimming skills, and proper bike fit, etc.

I get the appeal of trying to do it all by yourself. It appeals to the American work ethic and the idea of being a self-made man or woman, but to truly succeed at something, to be great in whatever way that means to you, requires the help of others.

Craig Alexander, 3-time Ironman World Champion and 2-time 70.3 World Champion, spoke to a group of athletes at Playtri about 5 years ago and said something similar: “Use all the resources available to you.”

That’s one of the reasons why I actually became a coach. I wanted to help other athletes reach their goals, to help them minimizing their frustrations/mistakes and flattening their learning curve, by being a resource for them. Thankfully, Playtri has a variety of resources available to you: Performance Testing, Customized Training Plans, Individual Coaching Sessions, Swim Lessons, Bike Fits, the Largest Inventory of Bikes around, etc.

I hope you don’t make the same mistakes I did. Rather, I hope you learn from them and the mistakes you have already made. Fail fast and fail forward! Don’t go it alone and use all the resources available to you as you strive to reach your goals.

And if you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Why Training Hard Doesn't Guarantee Race Day Results

Why Training Hard Doesn't Guarantee Race Day Results

Let me tell you a bit about an athlete I used to work with, we’ll call him “Joe.” Joe was a triathlete to the core. He had been in the sport for 4 years. He swam, biked, and ran 2-3 times every week year round. He worked hard. In training he could hit his goal power numbers and paces, but when it came to race day he always underperformed. Based on how well his training went, he thought he could easily challenge for the age group podium or at the very least get a top 10, but that rarely was the case. He often felt flat on the run, or had GI issues, or got dropped quickly on the swim, or… you get the idea. “Joe” also had an issue with recurring injuries which were almost cyclical. 3 months of training, 2 months of recovery, 4 months of training, 1 month recovery, 6 months of training, 4 months of recovery.

“Joe” suffered from what happens to a lot of triathletes. They buy into the idea that if they just work harder and do more and weigh less, they will come out on top. Working harder and doing more and under fueling is not the recipe for success, it’s the recipe for overtraining, injury, and burn out.

“Joe” also happens to be me 17 years ago. And I wish I could go back in time and tell myself to cut it out. As a coach and a successful amateur triathlete, I get to do that in some ways, passing on my knowledge from my own failures and being coached by another top notch coach (Head Coach of Playtri, Morgan Hoffman). Here are the things that I would tell my younger self:

Train smarter, not harder. Make sure your easy days are E A S Y. Swim training is focused on good form, speed will follow. This is an aerobic sport so make sure your training is primarily aerobic. Don’t always bike at your goal power or run at your goal pace. Slow it down. And knowing your heart rate zones for the bike and run will help you gauge your effort appropriately.

Focus on the process, not the results. The goal for every race is to follow the race plan as best as you can. If the results come, great! If they don’t, you still got to race which is always fun. When I qualified for IM 70.3 World Championship at IM 70.3 Lubbock in 2022, my goal was to qualify and it was not a fun race. When I qualified for IM World Championship at IM Tulsa in 2023, qualifying was the furthest from my mind. I raced with joy and focus and it was great!

Fail forward and fail fast. Failure will happen. You won’t always reach your goals. Don’t wallow in the failure. Limit all pity parties to 24 hours at most. In training and training races, try new things so that you can either succeed or fail in a safe environment. Always learn from your failures and celebrate your wins, especially the small ones. Failure and how we respond to it, tells us a lot about who we are as individuals and athletes.

YouTube videos only get you so far. The best decision I ever made as a triathlete was to put down the generic training plans and get off YouTube, and work with a coach. I’ve worked with a variety of coaches over the years and I still do. Coaches are there to help you succeed by helping you flatten the learning curve. Whether you have a coach giving you a custom training plan, or teaching you bike mounts, or helping you with your swim stroke, we get just as excited with your success as you do!

I hope you have found this helpful and that you can learn something from my failures and successes. If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Quick Pre-Race Equipment Upgrades

So you have a race coming up in the next 2-4 weeks and you are looking for a little extra speed. Of course, you know that panic training will do more harm than good, so you look at equipment upgrades. You also know that it is important not to try anything new on race day, so if you are making last minute equipment upgrades make sure you give yourself a little bit of time to test the upgrades out. Here are a few suggestions for upgrading your gear before race day.

Race Tires & Tubes. Quite often you can see in transition some nice carbon race wheels with bomb proof tires. Race specific tires and tubes, although more flat prone, will decrease your rolling resistance and make you faster on race day for the same overall effort.

Tinted or polarized goggles. You probably use clear goggles in the pool, but when you are swimming in open water, tinted or polarized goggles help cut down on sun glare and help you spot turn buoys much more easily. The better you can see, the straighter you will swim.

Tri Suit. If you have been racing in a two piece tri kit, then upgrading to a good fitting one piece that covers the upper arms and is comfortable, can save you approximately 10-20 watts on the bike. 

Bike Fit. If you have been experiencing discomfort on the bike, then a bike fit can make you faster. A good bike fit will make you more comfortable and more aerodynamic. The more comfortable and aerodynamic you are the faster you will go.

Aero Helmet. If you already have a good bike fit, then consider purchasing an aero helmet. For cooler races and if you can comfortably hold a good aero position for the vast majority of your race, then a full aero helmet is a good option. If you are racing in warmer weather and you move around a bit more on the bike, then an aero road helmet is the way to go.

If you have any questions about anything in this article or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

How to Plan Hydration for Your Race

How to Plan Hydration for Your Race

If you are planning to race this year, then it is beneficial to have a hydration strategy figured out before race day no matter the distance. The analogy I like to use when talking about the importance of hydration is camping: the longer the camping trip or the more wilderness oriented the camping is, the more you have to have things figured out. The same is true for hydration in triathlon. For a super sprint tri, you could probably complete it somewhat comfortably without giving your hydration strategy much thought, but if you are racing longer or in heat, humidity, or at altitude, your hydration strategy becomes much more important.

To help you craft a hydration strategy, here is what I encourage my athletes to do. 1) Do an Advanced Sweat Test at Playtri; and 2) do multiple sweat rate tests at home in various training conditions. The first will determine how much sodium you lose in 32 oz of sweat while the second will let you know how much you sweat in various weather conditions and intensities.

The best and simplest way to learn how much sodium you lose while sweating is to do an Advanced Sweat Test at Playtri. As sweaty as an Advanced Sweat Test may sound, it is the easiest performance test for the athlete that we administer. The test takes approximately 45 minutes and you spend all that time sitting in a chair while the tester does all the work. The test results will show you the amount of sodium you lose in 32 oz of sweat and give you a personalized hydration plan with specific sodium intake recommendations for 32 oz of water. We highly recommend this test for all athletes pursuing health or performance, and especially for those pursuing long course or competitive short course goals.

Determining your sweat rate, however, is a bit more involved and a bit sweatier. While your sodium loss remains constant, your sweat rate will vary depending upon intensity, temperature, humidity, clothing choices, heat acclimation, etc. Because of this variability, sweat rate testing should be done for all your key workouts and in various conditions throughout the year if you want the results to help you as much as possible on race day. And sweat rate testing is something that we ask all our gold and silver level individual coached athletes to do for their key workouts throughout the year. Here’s how we do sweat rate testing with our athletes.

Before your key workout: track your pre-workout nutrition and hydration and weigh yourself naked after one final trip to the bathroom. Also note the temperature and humidity at the beginning and end of your workout, which will help with your coach’s nutrition & hydration planning for your next race.

During your workout keep track of the amount of water and sodium you consume per hour. And the amount of carb calories your consume per hour. After your workout, towel yourself dry and then weigh yourself naked again. Once my athletes provide me with this information, I use the following formula to determine their hourly sweat rate: (Starting Weight lbs) – (Weight lbs after 1-hour exercise) + (fluids consumed during oz) = sweat loss in ounces per hour.

During my years of coaching, I have seen a wide range of sweat rates amongst individual athletes ranging from 16 ounces per hour to well over 50 ounces per hour.  The goal during training and racing is not so much to replace all the sodium and water you lose through sweat, but to manage your dehydration in a sustainable way. While someone losing only 16 ounces of water per hour through sweat may be able to replace all that water, an athlete losing over 50 ounces per hour will not since most people cannot comfortable consume more than 32 ounces of water per hour. Remember: intensity, temperature, humidity, clothing choices, and heat acclimation directly impact your sweat rate.

If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Playtri Fort Worth Olympic Tips

Playtri Fort Worth Olympic Tips

One of my favorite races in the DFW area is Playtri’s Fort Worth Olympic Triathlon which happens twice a year in May and October. It’s one of my favorites for a couple of different reasons. As a coach, I get to see a lot of my athletes on the course doing what they love. As a competitive masters triathlete, I’ve found this race to present some unique challenges depending on where my fitness is and what the weather is like that day. Based on my experience coaching athletes and racing this course numerous times, here are some of my top tips for race day.

• Keep food simple during race week.

What you eat during race week can make or break your race day. Don’t deviate from your normal diet much. At least 3 days before the race eliminate alcohol, and about 2-3 days before the race moderately decrease the amount of fiber and fat you consume and replace it with carbohydrates. Think a little less vegetables, fruit, nuts, and dairy products and a little bit more white breads, white rice, etc. Maybe skip the avocado toast too.

  

• Nail the basics during race week. 

Sleep 7-9 hours a night. Avoid foods wrapped in plastic during your meals. Get off your phone at least 90 minutes before bedtime and avoid it the morning of the race if you can. Stay hydrated. And don’t expect things to feel good on race day. (Triathlon is almost always fun and sometimes very hard.) 

  

• Come prepared for sun on the swim. 

Most every addition of this race, has included the challenge of swimming back to shore with the sun right in my eyes as the sun rises right above the swim exit. Wear some mirrored, polarized goggles and use the sun for sighting. Don’t stare into the sun, of course, but head straight for it. Of course, some additions of this race have been cloudy, so make sure you come with some clear lenses too just in case.
  


• Pace the hill to transition. 

The transition area has moved closer to the lake in recent additions, but you will need to go uphill to get to transition and to exit it. If possible, practice some open water swim exits that include running/jogging up hill.

  

• Rubber bands for bike shoes. 

If you are going to do a scout mount or flying mount, first practice practice practice. Then on race day secure the backs of your cycling shoes to your bike with thin rubber bands so they don’t spin, flop, or even fall off as you run out of transition. This will also help you not have to run uphill in bike shoes.

  

• Include some heat adaptation training. 

Whether you are racing the May or October edition, it can still be hot on race day as athletes are exposed on the out and back run as the day warms up. To prepare for race day, do some heat adaptation work starting 4-6 weeks beforehand. Twice a week either do an easy 30-60 minute trainer ride without any fan OR after a workout submerge yourself up to your neck in a warm bath for 15 minutes. Of course, make sure you are hydrating appropriately.

  

• Run the tangents. 

Most triathlon run segments have multiple curves and turns along the race course, this race is no different. The goal of the race is to go fast, not to make sure you run the exact distance. So, it only makes sense to run the course along the shortest possible route from start to finish. That means, breaking down the course into segments between curves or turns in the road to the next and running the shortest possible line. Running the tangents in a race ensures that you run the shortest distance and possibly fastest you are able on race day.
  

• Have a Nutrition & Hydration Plan. A good starting point is this: consume 20-30 grams of carbs with water 10-15 minutes before your swim starts. Then consume approximately 45-60 grams of carbs for the first hour of the bike and 20-30 grams of carbs for the rest of the bike. If you will be out on the run for over 45 minutes, plan on bringing 1 gel with you on the run. There are no aid stations on the bike, so plan on bringing enough hydration to get you through the bike.

If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com or send me a DM on Instagram at @coach_jim_playtri. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Why YOU NEED a Bike Fit

Why YOU NEED a Bike Fit

As a triathlete of 20+ years and a coach/bike fitter at Playtri, I am often asked by other triathletes how they can get faster on the bike. The first thing I ask in return is about their bike fit. If you haven’t had a bike fit or you haven’t had a bike fit in over a year or your fitness/racing goals have changed or your body has gone through changes because of age, injury, or body composition, then it is time for a bike fit. Thankfully, Playtri has been helping triathletes and cyclists reach their potential on the bike. And reaching your potential all starts with being comfortable, safe, and efficient on the bike.

A proper bike fit is all about YOU! It’s about making sure that YOUR bike is the correct size for YOUR body and YOUR position on the bike is optimal for performance, safety, and efficiency. When you purchase running shoes, you make sure they fit your feet and are comfortable. The same should be true for the bike, but for your entire body. We want to make sure you can safely handle the bike whether you are in the aero bars or out on the hoods/bull horns. And we also want to make sure that your position doesn’t put too much strain on your back, hands, shoulders, feet, or butt. If you are uncomfortable on the bike, then you cannot sustain your position or effort for very long and you cannot ride safely.

If you are going to be purchasing a new bike and want to get bike recommendations based on how your body moves on the bike or ordering a custom-made bicycle, then a Playtri Fit First is the best option. This bike fit is performed on a fit bike system using 3D motion capture technology. With this fit you receive you receive one free follow up appointment within a year of your initial fit and a pdf report of 3D and 2D body parameters, 3D bicycle fit coordinates, and bike frame geometry. And if you already own a bike and want a very accurate fit, then you can do a Retul/Guru Bike fit with your current bike.

If you are a beginner or intermediate rider or want a more budget friendly option, then a traditional bike fit at Playtri is an extremely effective option. A Playtri traditional bike fit provides you with the same adjustments as a motion capture fit, backed by our 20+ years of fit experience, but without the dynamic data capture. This fit also includes one free follow up appointment within a year of your initial fit. If you bought your bike from us, then your purchase includes a traditional bike fit.

As one of the bike fitters at Playtri Dallas, a coach, and as a competitive age group triathlete who has ridden numerous bikes over the years, I can attest to the importance of a proper bike fit as your body and goals change.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe