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

Ironman Texas Tips

Ironman Texas Tips

Ironman Texas is as local as it gets for us in North Texas for a full Ironman. Much like Ironman 70.3 Texas in Galveston early in April, the course itself is not particularly challenging but the heat, humidity, and wind present particular challenges. As a coach who helped numerous athletes prepare for this race, here are my top tips for race day.

Practice Bike Handling. Like in Galveston earlier in the month, you can almost always assume that heat, humidity, and wind will impact your race. In 2024, the strong winds caused a few crashes. Avoid doing most of your bike training on the trainer. Make sure you are comfortable riding in the aero position in a variety of weather conditions so you are confident on race day. In addition, practicing riding with one hand, braking quickly, and bottle grabs so you aren’t surprised on race day.

Heat Training. Except for the few years there has been consistent rain on race day, you can assume that heat and humidity will impact your day especially on the run. Doing some heat training will help. About 4-6 weeks before race day start do the following 2-3 times a week on easy training days: 1) Do a 30-60 minute easy ride on the trainer with extra layers and no fan or a 30 minute easy run on a treadmill with extra layers to increase your core body temperature. Hydrate appropriately during and after your session; Or 2) after completing a workout spend time in a sauna, hot tub, or hot bath. If you use a hot tub or bath, be submerged up to your neck. Gradually build up your time to 30 minutes. For each of these sessions, weigh yourself naked immediately before and after to gauge fluid loss. Then replace that loss with 1.5x water plus electrolytes after the session.

Keep your nutrition and hydration simple and systematic. If you end up walking for long stretches of the run, then most likely something was off with your nutrition and hydration. If you want to avoid walking the marathon, you need to start practicing your race day nutrition & hydration early and often before race day. For nutrition: women shoot to consume approximately 70-100 grams of carbohydrates per hour on the bike and 40-70 grams of carbs per hour on the run. Men shoot to consume 90-120 grams of carbs per hour on the bike and 60-90 grams of carbs on the run. For hydration, start with consuming 1 water bottle per hour with approximately 500 mg of sodium. Weigh yourself naked immediately before and after your training session and aim to lose less than 2% body weight. If you lose more than 2%, you are too dehydrated so adjust the amount of sodium and/or water you drink the next time. If you want to eliminate some of this guess work, then schedule an Advanced Sweat Test at Playtri Dallas to learn how much sodium you lose in your sweat.  

Know your zones and stick to them. With the environmental factors that can impact your race day, it is important to know how hard you can go. If you don’t know your heart rate and power zones, then scheduling blood lactate tests at Playtri Dallas is the way to go. Blood lactate testing is the most accurate way to determine your HR zones for bike and run and with over 20 years of doing these tests with countless athletes we know how affective they are.

Stop your watch after the finish line. The finish line is something to celebrate. Slow down in the finishing chute. Smile as you cross the finish line and take in the atmosphere. You’ve accomplished something that only a small fraction of people have ever done. Stop your watch after your cross the finish line. And celebrate the accomplishment!

If you have any questions about preparing for Galveston 70.3, performance testing, or coaching, please contact 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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

4 weeks to 70.3

4 weeks to 70.3

Congratulations on signing up for your first (or second or fiftieth) 70.3! As an athlete and coach this is my favorite distance because it offers a unique challenge of maximizing your speed while also racing over a long distance. Having helped countless athletes complete this distance as well as qualifying for 70.3 Worlds myself, I have seen how this distance can challenge the most competitive athletes while also provide a fun stepping stone to longer distances for newer triathletes. So whether you are looking to qualify for 70.3 Worlds or finish your first 70.3, here are some of my recommendations to maximize your last 4 weeks before the race.

Practice Bike Handling and transition skills every week. Although many 70.3 courses in North America lack challenging bike courses, practicing your bike handling and transition skills can help set you up for a fast and confident race day. Every week take 30 minutes to practicing riding with one hand, taking water bottle and gel hand-offs, braking, and 180 degree turns. Then take another 30 minutes each week to practice your transition skills. This can be split up across the week so that at the beginning and end of each bike ride you practice your bike mounts, dismounts, and quickly changing into your running shoes.

Nail the Basics. Sleep 7-9 hours a night. Stretch and roll at least 10 minutes each day. Prioritize hydration and healthy eating. Elevate your legs for 5-10 minutes after each workout. Get a massage or two or three or four. Test your pre-race dinner/breakfast/hydration routine before every long workout. These are small daily/weekly things that can easily be neglected but can have a huge impact on how well your race goes.

Practice fixing a flat tire on both wheels at least 3 times each. Playtri is the official bike shop of Ironman events in the US and as a Playtri coach I have asked many of our bike techs what triathletes should be able to do by themselves on race day and knowing how to fix a flat tire is the first thing that is mentioned most times. Practice fixing a flat tire with a Co2 cartridge or mini pump (whatever you will use on race day) at least 3 times each on the front and back wheel so that when it does happen on race day (and it will some day), you will be able to stay calm and collected.

Keep it simple and systematic. Eliminate as much guesswork as possible before race day. Know your strategy for nutrition and hydration. Write it down and memorize how many grams of carbs you are taking each hour, how much water you are going to drink each hour, and how much sodium you are going to consume each hour. Write down and memorize when you are going to be doing these. Then set timers on your bike computer and run watch to remind you when to drink and when to eat. This will save you time and mental energy on race day.

Stop your watch after the finish line. The finish line is something to celebrate. Slow down in the finishing chute. Smile as you cross the finish line and take in the atmosphere. You’ve accomplished something that only a small fraction of people has ever done. Stop your watch after you cross the finish line. And celebrate the accomplishment!

If you have any questions about preparing for your 70.3, performance testing, or coaching, please contact 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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Ironman 70.3 Texas Tips

Ironman 70.3 Texas Tips

Ironman 70.3 Texas in Galveston is the season opener for a lot of long course triathletes in the US. Although the course itself is not particularly challenging, the race does present a challenge for many triathletes coming off winter training because of environmental factors (heat, humid, wind) and its early Spring place in the racing calendar. As an athlete and coach who has raced, coached, and worked the Playtri tent at this race numerous times, here are my top tips to get you ready for race day.

Heat Training. There are three things you can almost always assume will be part of your race day in Galveston: heat, humidity, and wind. The out and back format of the bike means you will most likely have a headwind for half the bike ride. Meanwhile, as the day progresses you will also experience more heat and humidity. As part of your race preparation, it can be beneficial to include some heat training. Here’s a few ways to do that. 4-6 weeks before race day start do the following 2-3 times a week on easy training days. 1) Do a 30-60 minute easy ride on the trainer with extra layers and no fan or a 30 minute easy run on a treadmill with extra layers to increase your core body temperature. Hydrate appropriately during and after your session. Or 2) after completing a workout spend time in a sauna, hot tub, or hot bath. If you use a hot tub or bath, be submerged up to your neck. Gradually build up your time to 30 minutes. For each of these sessions, weigh yourself naked immediately before and after to gauge fluid loss. Then replace that loss with 1.5x water plus electrolytes after the session.

Bike Packing Tips. If you are traveling for this race, make sure you pack your bike appropriately. Remove all Co2 cartridges from your flat kit or bike box and leave them at home. TSA frowns upon those. Put all your race day needs (run shoes, kit, wetsuit, nutrition & hydration products, pedals, bike shoes, helmet, etc.) in your carry on. Make sure you schedule bike service at the Playtri tent before your arrival unless you can confidently build your own bike. And pick up a Co2 cartridge at the Playtri tent.

Practice your nutrition & hydration strategy early and often. Galveston is a hot & humid race and I have seen the run course turn into a war of attrition for many athletes who are unprepared nutrition and hydration wise for the conditions of the race. If you want to avoid that, you need to start practicing your race day nutrition & hydration at least 2-3 months before race day. For nutrition: women shoot to consume approximately 70-100 grams of carbohydrates per hour on the bike and 40-70 grams of carbs per hour on the run. Men shoot to consume 90-120 grams of carbs per hour on the bike and 60-90 grams of carbs on the run. For hydration, start with consuming 1 water bottle per hour with approximately 500 mg of sodium. Weigh yourself naked immediately before and after your training session and aim to lose less than 2% body weight. If you lose more than 2%, you are too dehydrated so adjust the amount of sodium and/or water you drink the next time. If you want to eliminate some of this guess work, then schedule an Advanced Sweat Test at Playtri Dallas to learn how much sodium you lose in your sweat.  

Know your zones and stick to them. With the environmental factors that can impact your race day, it is important to know how hard you can push the pace. If you don’t know your heart rate and power zones, then scheduling blood lactate tests at Playtri Dallas is the way to go. Blood lactate testing is the most accurate way to determine your HR zones for bike and run and with over 20 years of doing these tests with countless athletes we know how affective they are.

Swim training before the race. Depending on where you live, it may be difficult to get open water swim training in before race day. Here in the DFW area, we start our Saturday morning open water swim workouts in mid-March so you can get some open water swim practice before the race. If you cannot get in the open water before race day, at the very least work on your sighting in the pool, inspect your wetsuit for cuts & tears, try it on to make sure it still fits, and take some cold showers to decrease the shock of jumping off a dock on race day.

If you have any questions about preparing for Galveston 70.3, performance testing, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

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

How to Love Your Bike (even more)

How to Love Your Bike (even more)

I’m sure you know how it goes. You bought a bike, you got a bike fit, you ride it for a while, and then things start to get stale. Maybe you’ve fallen into a rut when it comes to training routes. Maybe you are tired of spending the colder months on the trainer. Or maybe things just feel a little off. As a triathlete for 21 years, and a coach and bike fitter at Playtri (the official bike shop of Ironman), I have seen and experienced this very thing countless time. Below are my top 5 things to do to love your bike even more this year.

Get a Bike Fit update. If you feel like your bike doesn’t fit like a glove anymore or it has been more than a year since your last bike fit or you are returning to cycling after an injury, it might be a good time to schedule a new bike fit. As we age and our bodies change, it is important make sure you are comfortable and safe on your bike. A good bike fit goes a long way in helping you bike faster and enjoy the ride more.

Schedule bike maintenance. The more you ride, the more wear and tear there is on your bike. It is important to do a safety check before every ride (yes, even if you are indoors on the trainer) and it is important to bring your bike in for regular maintenance to make sure everything is working efficiently and safely. A properly working bike that is safe and efficient makes a happy cyclist.

Explore new routes or ride with a group. If you have a regular bike route that you do over and over, it can be exciting and fun to put your bike in the car, drive 30-60 minutes away, and ride from there. Some of my most favorite rides were when I did just this as I set out on a ride with new terrain, new scenery, and new gas station stops. Likewise, if you regularly ride alone, the camaraderie of riding with a group can help you enjoy the ride even more.

Buy upgrades. With deference to the great Eddy Merckx, who said “Ride up grades, don’t buy upgrades” when he was asked about improving as a cyclist, sometimes a new set of wheels, a new saddle, or even CeramicSpeed upgrades can add a little more enjoyment to your ride.

Reflect on how far you have come. If you find yourself in a rut or not having as much fun riding, it can be incredibly helpful to look back on how far you have come. In 2017, I had shoulder surgery that required a recovery time of approximately 6 months. I couldn’t swim, bike, or run while I was recovering from surgery and doing physical therapy. My first bike ride after that surgery lasted 15 minutes and was on a recumbent bike at the local YMCA. It felt both defeated and invigorated to get back on the bike. Now, when I’m not enjoying the bike as much, I look back on that moment and am incredibly grateful that I’m able to ride as often as I do.

If you have any questions about anything in this article, bike fitting, performance testing, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

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

Love the run in 2025

Love the run in 2025

Numerous athletes I coach are doing 5Ks up to marathons this off season to improve their run fitness before triathlons start up in March. As they set new PR’s and improve their run fitness and efficiency, my athletes and I have learned a few things about some practices you can incorporate into your training to help you love the run even more in 2025. Here are the things we have learned.

Increase your cadence. As your ground contact time increases, your injury rate increases. The gold standard for cadence is 180+ steps per minute, but even a 5% increase in your cadence will help decrease your chance of injury and help you run faster. To increase your cadence, figure out your current cadence by looking at your run data on your Garmin. Then on your easy runs, use a metronome or music set two beats faster than your current cadence. When you are comfortable at that new cadence, you can increase your cadence again by two beats. Gradual increases in cadence help you to rewire neural pathways and avoid injury so that your new cadence is sustainable.

Run more. By running more, you will increase your fitness and you will become a more efficient runner. But increase your mileage gradually. Running is a high impact sport so any increase in mileage also increases your chance of injury. Be careful and overly cautious with this.

Include weekly brick runs. My athletes regularly run off the bike each week. Most of their brick runs are 15 minutes this time of year, but this serves two purposes: 1) they improve their cardiovascular and run fitness with less impact on their joints; and 2) it prepares them for the triathlon season.

Strengthen your core. Core strength has a direct impact on all three triathlon disciplines, because your core is the source for all your strength and power in athletic endeavors. If your core is not strong enough, you cannot maintain proper form, pace, or power for long. Improving your core strength means strong and resilient hips, glutes, and deep core muscles (like obliques) that will help you in all three disciplines.

Include low level Plyometrics. Numerous studies show that plyometrics have a huge impact on run efficiency by strengthening lower leg muscles. In addition, as we age we are more susceptible to lower leg injuries. Even something as simple as hopping in place or jumping rope can have a drastic impact on your run performance and strengthening your lower leg muscles.

If you have any questions about anything in this article, one-on-one coaching sessions, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

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

Welcome to 70.3 Western Mass!

Welcome to 70.3 Western Mass!

Springfield, MA, has embraced this relatively new race with great community support and responsive updates from the race director. Here’s everything you need to know to prepare for race day.

Pre-Race Logistics:

The race is held on a Sunday, giving you time to travel on Friday and check in on Saturday (if you want a quick turn around). The nearest airport, Hartford (BDL), is just 30 minutes away. The start, finish, transition, and expo are conveniently close to one another, making Springfield an easy city to navigate on race weekend.

• Where to Stay:

• The MGM Casino, the host hotel, is ideally located near the race hub and also has a large parking garage open to athletes on race day.

• If you are staying outside the city, there are other hotel options within a short drive, but rental inventory is limited compared to other Ironman races.

• Check-In:

• Park in the MGM garage or use free street parking near the Mass Mutual Center (expo location).

• From there, it’s a short walk to pick up your race packet, grab your bike, and drop it off at transition, all in one go without having to drive around. 

• Weather Considerations: New England in early summer can be unpredictable. In 2024, athletes faced a torrential downpour during the bike and run portions, a possibility during this season. Be prepared for: 

• Moderate temperatures: Warm, but not extreme.

• Low humidity: Comfortable for most athletes.

• In case of rain: Stay cautious on sharp turns and descents if the roads are wet.

Transition Area:

The transition area saw a major improvement compared to 2023, moving to the ground level of a parking garage. This change eliminates a lot of distance and a very long transition with a steep hill from the first year. However, transition is still one of the longer ones in Ironman races.

• Things to consider:

• Bare asphalt surface: Watch your step during the run-in and bike out.

• The layout can be confusing, so walk through it after dropping off your bike.

• Sharp turns on before bike mount line - make sure to practice running with your bike and navigating some sharp bends! 

• Swim exit to transition: Includes a steep hill and a road crossing. Plan to peel off your wetsuit during this stretch if needed.

The Swim: Downstream and Fast

The 1.2-mile swim in the Connecticut River is fast thanks to the current, but the start is a 1.2-mile walk from transition with no shuttles.

WALK TO SWIM START - NO SHUTTLE

• Transition opens at 4:30 a.m.; the race starts at 6:00 a.m.

• Use the morning bag drop for shoes and water for the walk to the start.

• Porta-potties are available along the way and at the start area.

The swim itself is usually wetsuit-legal (around 70°F) with no warm-up allowed, so bring swim bands to get ready. The water is shallow near the start, so you’ll need to wade out before beginning. Aim to stay in the fastest-moving current for extra speed.

Pro Tip: Turn toward the shore early as you approach the exit to avoid overshooting downstream. Volunteers will assist at the stairs, which are tall enough to feel designed for giants!

The Bike: Rolling Hills and New England Charm

The 56-mile bike course is scenic, and challenging. Expect about 2,500 feet of climbing with constant rollers and a few steep sections.

• Miles 0 - 5: Flat, which gives you time to settle in before the climbing begins

• Miles 5-14: Gentle 

• Mile 25-30: Main climb, followed by a fast descent.

• Mile 35: A shorter climb, then rolling hills to the finish.

Police and course marshals do a great job managing traffic, but stay alert as you ride through West Springfield toward the finish.

Gear Tip: Use a cassette suited for climbs and rollers. A 32/11 cassette worked well for me, though I’m a strong climber.

Enjoy the race course support from locals that like to sit and watch as the race goes by. There are usually some local photographers that will post pictures for free on the Facebook page, so keep an eye on that! 

The Run: Loops and Hills

The two-loop run course was completely redesigned in 2024, offering a mix of hills and flat sections. The route takes you out of town, through two loops around a park, and back again, with two steep hills to tackle at the start and finish.

• After the hilly bike course, pace yourself on the hills at the start of the run.

• Pay attention at the end of your first loop to avoid missing the turn for your second loop.

Final Thoughts

70.3 Western Mass offers a well-organized race with great community support and thoughtful improvements from year to year. Be prepared for New England’s unpredictable weather, rolling hills, and some logistical quirks (like the long walk to the swim start). With proper preparation, this course offers a rewarding challenge in a unique location!

My Three Favorite Early Season Swim Workouts

My Three Favorite Early Season Swim Workouts

As a Playtri coach who offers swim lessons, the beginning of a new year is busy. With the start of the 2025 race season just three months away, more athletes are inquiring about swim lessons and our swim foundations classes because they know that improving their swim form and fitness will have a huge impact on how well their races go this year.  

Drill Focused Workout

Most age group athletes don’t come from a swimming background, so it is essential that we continue to develop our swim form. When doing drill work, I find that it is incredibly helpful to use a snorkel so that you can focus fully on the drill instead of worrying about your next breath. Try this workout on for size:

15 minutes warm up with snorkel

• 5 minutes freestyle

• 5 minutes kick only

• 5 minutes pull with buoy and paddles

3x

• 10 minutes as 25 drill / 25 swim with 10 seconds rest

• 5 minutes freestyle swim

For the drill portion of the workout, consider focusing on drills that help you improve your body position or the catch and pull phases of the swim stroke. My two favorite drills for working on body position are 6-3-6 (6 kicks of the right, 3 strokes, 6 kicks on the left) and rotator kick. My two favorite for working on the catch and pull are sculling and double arm pulls.

Dryland Swim Workouts

Although swimming with a pull buoy and paddles is the most sport-specific way to build strength, regular dryland swim workouts that you can do at home will help you develop the strength you need in the pool especially in the pull phases of your swim stroke. Here’s a 30 minute strength workout you can do at home with a yoga ball and set of dryland swim bands such as the Finis Dryland Cord or my personal favorite the Finis Slide Dryland Trainer.

Dynamic warm up 

Complete 3 rounds of the following:

• 1 minute two arm catch with band (focus on engaging the lats)

• 30 seconds flutter kick

• 45 seconds dead bugs

• 1 minute twists on ball

• 30 seconds shoulder adduction with band (each arm)

• 30 seconds shoulder abduction with band (each arm)

• 1 minute tricep extension with band

• 1 minute chest press with band OR push ups

• 1 minute two arm each with band

• 1 minute walk outs

• 1 minute Russian twists

Ladder Swim with Sighting

Depending on where you live, it may be months until you can get into open water. Still, it is a good idea to regularly work on developing your open water skills, especially sighting, so you are ready to go once you can get out there. Here’s my favorite sighting workout with a ladder swim set where you focus on holding the same swim pace at different distances.

15 minutes warm up with snorkel

• 5 minutes freestyle

• 5 minutes kick only

• 5 minutes pull with buoy and paddles

45 minutes as:

• 50/100/150/200/150/100/50 with sighting every 6-12 strokes

• Rest 15 seconds between each interval

• Repeat as needed

5 minutes warm down easy/choice

When doing a swim set where you are focusing on holding the same pace while fatigue sets in, I find it helpful to use either a Finis Tempo Trainer or Form Goggles to help keep track of swim pace.

And two bonus swim activities that will dramatically flatten your learning curve for the new triathlon season are swim lessons (or swim foundations) and joining us for open water swim workouts from March through September!

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Smart Trainers: The Ultimate Guide to Smarter Indoor Training

1. What is a Smart Trainer?
A smart trainer is an indoor cycling trainer that connects to apps and devices, offering automatic resistance adjustments based on virtual terrain or workout intensity. It provides a realistic, data-driven riding experience.

2. What is a “Dumb” Trainer?
A “dumb” trainer is a basic indoor cycling trainer that provides resistance but lacks connectivity or advanced features. Resistance adjustments are manual, and performance data like power or cadence isn’t tracked. While dumb trainers are a simpler and more affordable option, they can’t match the interactivity or precise feedback of smart trainers.

3. Best Features of the Smart Trainers We Carry

• Wahoo Fitness KICKR ROLLR Smart Bike Roller Trainer

• Best for: Riders looking for simplicity and quick setup.

• Features:

• Dual-roller design for a smooth, natural ride feel.

• Seamless app integration for virtual rides and structured workouts.

• Ideal for cyclists who prefer a more open setup without locking the bike into place.

• Garmin Tacx NEO 2T Smart Trainer

• Best for: Competitive cyclists and triathletes seeking the ultimate indoor training experience.

• Features:

• Silent operation with unparalleled ride realism.

• Simulates road surfaces like cobblestones and gravel.

• Advanced metrics like pedal stroke analysis and highly accurate power data.

• Wahoo KICKR Snap Smart Trainer

• Best for: Budget-conscious riders wanting smart features in an easy-to-use design.

• Features:

• Wheel-on setup for quick installation.

• Stable and durable frame for high-intensity workouts.

• App connectivity for engaging training experiences at an affordable price.

4. Why Would You Buy One Over the Other?

• Wahoo Fitness KICKR ROLLR Smart Trainer: Perfect for those who value ease of use and a natural ride feel. The open design is great for quick transitions between indoor and outdoor training.

• Garmin Tacx NEO 2T Smart Trainer: Ideal for cyclists who want the most advanced features, including silent operation, terrain simulation, and precise power data. If you’re looking for a premium experience, this is your trainer.

• Wahoo KICKR Snap Smart Trainer: A great option for riders on a budget who want the benefits of smart technology. Its wheel-on design makes it user-friendly and accessible.

5. What is the Best Value?
The Wahoo KICKR Snap Smart Trainer delivers excellent features at an affordable price. With app connectivity and a stable, easy-to-use design, it’s perfect for cyclists who want smart functionality without breaking the bank.

6. What is the Best of the Best?
The Garmin Tacx NEO 2T Smart Trainer stands out as the pinnacle of indoor training technology. Its near-silent operation, road surface simulation, and advanced metrics make it the ultimate choice for competitive athletes seeking top-tier performance.

Explore these smart trainers at Playtri and find the perfect one for your training needs. Stay consistent, stay motivated, and take your indoor cycling to the next level! 

High Cushion Shoes: Quick Comparison of Hoka Bondi, Skyflow, and Mach X 2

Hoka Bondi 8

• Best for: Long-distance running, walking, or recovery days.

• Cushioning Level: Maximum cushioning for a plush and soft feel.

• Key Features:

• Thick midsole for enhanced shock absorption.

• Excellent for individuals seeking comfort over speed.

Hoka Skyflow

• Best for: Daily training and versatile use, including walking and light jogging.

• Cushioning Level: Balanced cushioning for comfort without being overly soft.

• Key Features:

• Lightweight construction for an effortless stride.

• Breathable upper for all-day wear.

Hoka Mach X 2

• Best for: Runners looking for a mix of speed and cushioning for tempo runs or races.

• Cushioning Level: Moderate to high with added responsiveness.

• Key Features:

• A firmer feel for energy return.

• Designed to support faster-paced efforts.

These three models cater to a variety of needs, making them excellent choices depending on your running or walking goals.

Why Endurance Sport

Why Endurance Sport

Physical activity is incredibly important for maintaining health of all kinds: physical, emotional, mental, and social. The list of positive influences on our health with physical activity far outweighs the negative. While the negative influences of a sedentary lifestyle and overconsumption of unhealthy foods far outweigh the positive. As an endurance athlete of over 20 years and as a coach for Playtri, which has been helping endurance athletes for over 20 years, I have seen first hand the positive impacts of endurance sports on people’s lives. Here are a few reasons why endurance sport is such a positive influencer on health.

Increases the good and decreases the bad. Endurance exercise can improve metabolism, reduces cardiovascular risk, increases brain cell production, and reduces all-cause and cardiovascular mortality. In other words, going for a moderately intense swim, bike, or run can make your life last longer.

Runners high. Endurance exercise increases the levels of endocannabinoids in the bloodstream, which move easily through the brain/blood barrier, and have mood-improving effects like reduced anxiety and feelings of calm. Endurance sport can also help develop mental endurance and help people set goals and learn how to face adversity.

Community. My first triathlon back in 2004 ended like this: I crossed the finish line spent and tired, and surprised that I was cheered on by people who didn’t even know me. A little bit later, while race awards were being handed out, the last finisher approached the line. As the last finisher was approaching, the overall winner stood up and starting clapping and cheering. Soon everyone else did the same. Endurance sport creates an unique and beautiful community of people who compete together instead of against each other.

Sense of Accomplishment. Over the years I have talked with athletes who competed in the Boston Marathon in the 60s and athletes who raced some of the early Ironman World Championship races before it moved to Kona. Whether you complete you first 5k or race in your 15th Ironman World Championship, there is a wonderful sense of accomplishment that goes with you from setting a goal, being stretched and courageous to reach that goal, and growing as an individual. 

Fitness. As a coach, I love it when my athletes are able to reflect on the fitness gains they have experienced and how their lives have changed through gaining more physical fitness. Along with that sense of accomplishment, there is something quite amazing to hear an athlete reflect on how they can now do something that they never thought they could have done before.

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Coming Back to Triathlon After a Break

Coming Back to Triathlon After a Break

Returning to triathlon after a break can seem like a daunting challenge, but it is more common than you may imagine. Breaks from sport happen for many different reasons: injury, burnout, fatigue, work stress, focusing on family, big life events, etc. For over 20 years Playtri Coaching has helped countless athletes come back to triathlon after a break.

As a coach and athlete who has come back from numerous breaks, here are my top recommendations.

Accept where you are. I’ve seen this in a lot of athletes (my younger self included): an athlete has great success in the sport, then has an injury or steps back to focus on family or work, and gets stuck in thinking about the glory days. This athlete ends up thinking more about how much fitness they have lost because of the break instead of thinking about how much fitness they are gaining after the break. You can’t make progress in sport if you are focused on how things used to be.

Acknowledge your limits. It’s important to acknowledge that your life is different after the break then before, so don’t expect to be able to do the same type of training and racing. You may have limited time because of new family or work commitments. You may have limitations on your training because of return from injury. And there is a bit of grief in acknowledging those limits. It’s okay to grieve that things are different, but don’t let that grief dictate what you do. You may not be able to go out for regular 3 hour rides, but maybe you can go out for 2 hour rides with the occasional 3 hour ride every free weeks. Do what you can with what you have.

Find joy in regaining health. In 2017 I had shoulder surgery that required my dominant arm to be immobilized for 6 weeks and then required 6 months of physical therapy to get back strength and range of motion. Regaining that strength and range of motion was more difficult than I could have imagined. Instead of resigning myself to never doing the sport I love ever again, I found joy in the improvements: when I was able to lift my baby daughter over my head, when I was finally able to bike and run without discomfort, and when 2 years later I was finally able to swim with no pain. When we come back from a break, we are given the opportunity to experience our sport as a new athlete all over again.

Focus on the process, not the outcome. As triathletes, we like to set big goals. And setting a big goal after a break from the sport is natural. But… don’t let the desired outcome be your primary focus. Let’s say you come back to the sport and your goal is to qualify for a World Championship or get on the podium or break a certain time goal. You put in the training and you work hard and then what happens if you don’t reach that goal? Was coming back to the sport a failure? No. Because in that return to sport maybe you learned new bike handling skills or you improved your swim or you are running faster than you ever have or you learned how to train your gut for race day or you regained your health. Your development as an athlete and a human being is much more important than a specific outcome.

Work with a coach. The benefits of working with a coach as you return from a break should not be underestimated. A good coach can inject some realism into your goals, can develop a structured training plan to ensure you progress, and can offer accountability. Returning from a break is hard. Going it alone is even harder. No matter the challenges or limitations you feel like you have a good coach can help you maximize your time and abilities so you can regain fitness and perform at your best on race day.

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Gift Ideas for Triathletes

Gift ideas for Triathletes

2024 was a great year of racing and if your special someone is a triathlete, they most likely raced and trained a lot this past year which means their gear needs a refresher before next season. Here are some suggestions from a coach/competitive triathlete.

Stocking stuffers:

• Swiftwick socks — The gentle compression is a nice touch on long runs. Personally, I’m a fan of the Aspire line.

• Chamois Creme & Body Glide — Chafing for a triathlete is bad. A triathlete complaining to a loved one about chafing is even worse. Safe them and yourself from any awkward conversations in 2025.

• Compression tights — Your triathlete might just try to get a long workout in before you travel to Grandma’s house. Compression tights will help their achy legs recover while in the car or on the plane. 

Swim:

• Form Goggles — One of THE best training tools to help your triathlete with their body position in the water.

• Finis Manta Paddles — Some of the best paddles out there for improving strength and stroke efficiency.

• Snorkel — A must have for triathletes/swimmers of all ages! Playtri coached athletes use this every time they swim.

Bike:

• Garmin Varia Rear Taillight — The best rear light and rear facing camera for cycling at any time of the day. I never ride outside without mine. Keep that triathlete safe in 2025!

• Bike Fit — Before your triathlete spends a lot of time on the trainer this winter, make sure they are comfortable on the bike. An annual bike fit is recommended.

• Smart Trainer — A great tool for improving your cycling any time of the year and hitting specific power intervals.

Run:

• Black Diamond Storm 450 Headlamp — With less daylight hours in the winter, being safe and seen is even more important.

• Garmin Forerunner 955 Solar — the best watch for for triathlon if you are looking to simplify the number of devices you use during training and racing. This watch does it all: HR, Spotify, Power Meter connection, Garmin Pay, the mapping capability is a nice touch, and it’s powered by the sun!

• Theragun Mini — An excellent self massage tool for traveling to races and to have at work.

They’ll love you forever gifts:

• Coaching — If you truly want to make 2025 your best season ever, then a coach is the best triathlon related expense you can make. With over 20 years of coaching, Playtri Coaching works for new triathletes and those looking to qualify for National and World Championships.

• Gravel Bike — If you are looking for a do-it-all training bike, this is it. Take it out on gravel, chip-sealed roads, and even try out Cyclocross with this bike.

• Weekend Coaching Package — Don’t just invest in their gear. Invest in helping your triathlete improve their overall training and racing. It’s like a spa weekend for triathletes.

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe