Gear Recommendations for New Triathletes & Those Who Want to Excel

Gear recommendations for new triathletes & for those who want to excel

Getting into the sport of triathlon can seem overwhelming, with all the equipment and deciding which items are needed and which are nice to have. If you are looking to get started in triathlon at your local sprint race, here is a just-the-necessities list to help you get through training and from the start line to the finish. As a bonus, I’ve also included gear recommendations for taking the next step, whether that is moving up in distance or getting faster. 

Please note that you do not need to purchase all of these things at once to participate in your first triathlon. Oftentimes, new triathletes can be overwhelmed by the amount of gear that more seasoned triathletes have. Don’t let that stop you from enjoying this sport! When I started triathlon, I was a relatively poor graduate student who trained primarily on a mountain bike and did my first two seasons on second-hand road bikes. I saved money, asked for gift cards for birthday and holiday gifts, rented gear, scoured the sales racks at local bike shops, and volunteered at local races to get discounts on entry fees. A conversation with a Playtri coach or sales associate can help you determine the best route forward in purchasing triathlon items.

A game plan: Triathlon has a steep learning curve; be intentional about flattening it. If you are just starting out, joining a group training program at one of our locations is an excellent way to get started. Also, make sure to follow your local Playtri location on Facebook and/or Instagram to see when they are hosting any clinics.

If you are looking to excel, check out our Individual Coaching and 1-on-1 sessions.

Swim: 

To get you started, you need: a swimsuit, swim goggles, swim cap, and anti-fog wipes for your goggles.

To take the next step in your training, your next purchase needs to be a snorkel. After that, you can invest in a pull buoy and paddles if you want. Kick boards and fins are optional. 

And these will help with your racing: a wetsuit, goggles for different lighting conditions, and body glide.

Bike:

To get you started, you need: a road bike with a professional bike fit that will allow you to ride safely and comfortably, a helmet, water bottles and cages, cycling shorts & jersey, flat repair kit, bike pump, and chamois cream.

To make improvements, you will need: a triathlon bike with a professional bike fit, clipless pedals, a bike computer, an aero helmet, power meter, hydration & nutrition storage, winter riding gear, a bike trainer, and carbon wheels.

Run:

Of the three disciplines of triathlon, running is the least gear-intensive. You need the following: running shoes, socks, running shorts and shirt, and a way to carry nutrition and hydration like this. 

Race Day Gear:

If you are just starting, you’ll need: a trisuit that is partially hydrophobic for fast swimming, wicks sweat, and reduces chafing; and a race belt to hold your race number.

To make improvements as an athlete, you’ll want: a Watch & Heart Rate strap to accurately track and record your training metrics (distance, HR, pace/speed, cadence, time, etc.); a power meter to measure your power output on the bike; and performance testing to really dial in your training and racing intensities.

As I wrote earlier, to get started in triathlon, you don’t need to buy all of these things at once. However, over time, you will want to add to your gear collection to maximize your training and race-day performance. Any Playtri coach or sales associate is more than happy to help you determine the best route forward in purchasing triathlon items.

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.

EFFECTIVE GOAL SETTING FOR TRIATHLETES

As I write this article, many of our coached athletes at Playtri are in the process of setting goals for the coming season. This is a collaborative process where the athlete does an initial draft of goals and commitments for the coming season, then schedules time to discuss and revise under the guidance of their coach. This allows both parties to get on the same page with priorities and expectations so we can operate better as a team throughout the year.

For some, this is a straightforward process – perhaps their “next steps” in pursuit of a larger goal are already clear, or they are currently mid-process and simply want to continue the work they’ve been doing. For other athletes, goal setting can feel confusing and even burdensome - particularly if they have recently achieved a big goal, and are now wondering “what’s next?” (which is a very normal way to feel, by the way – don’t let it hold you back from continuing to pursue your potential).

Whichever category you fall into, if you are an endurance athlete, I hope you take time this off-season to put your goals into words and review them with a trusted source so that you can start 2026 with a clear vision that will keep you disciplined on the days when motivation is lacking. 

As you consider what your priorities will be, I encourage you to keep the following guidance in mind:

1. Start by looking back at some specific data from the current season

This should include objective and subjective data like:

• Big wins from the season – anything you were especially proud of

• Big challenges from the season – anything that left you feeling dissatisfied (whether it was in or out of your control)

• Average weekly hours swim, bike, run and other training

• Average weekly frequency of swim, bike, run and other training

• How many days or weeks of training did you miss? Were there any big chunks (longer than a couple of days off? Were they due to health, injury, or other logistical challenges?

• How many camps did you go to? Were you able to get more or better quality work done at those events?

• Current heart rate zones, power and pace for different lengths of time/distances

• Current skill gaps that created obstacles for you in racing and/or training

Having this information in front of you should help you determine what your top priorities are and what is realistic, considering the work you have done previously.

2. What do you hope to achieve by setting goals in the first place?

Identifying how you want your goals to serve your short-term and long-term personal development will help you be more intentional with what you are putting in place. Do you want to increase motivation and discipline? Lay a foundation for a bigger goal down the line? Eliminate a nagging injury? Find a better family balance with training? Consider how the goals you set will serve those bigger aims – achieving them should make you feel better about the athlete (and person) you will become in the process.

3. Sometimes time-based goals are good – sometimes they aren’t. 

Our brains love a simple path to success, and they love seeing that they are on track for that success. I find that for most endurance athletes, the first instinct when goal setting is to identify a new PR time they would like to achieve. For athletes with time-based goals that are relatively simple to achieve (i.e. improving a 100y best freestyle time from 2:00 to 1:45, or a 5K PR from 45 minutes to 35 minutes), this can be a great pathway to stay motivated and consistent during the season. On the flipside, for athletes with more challenging aspirations (i.e. moving from a 16:00 5K to a 14:59 5K) that are impacted by a wide range of variables both physical and mental, setting time-based goals can end up being a distraction from the work that needs to be done due to the oftentimes up-and-down nature of the development process. In these cases, we want to identify the work or choices that will move the athlete in the direction they want to go, then make the work the stated goal. For example:

An athlete wants to swim an 0:59 100y freestyle – currently their best effort is a 1:10. Some goals for this athlete may include:

• Improving walls by working on having a tighter streamline, three dolphin kicks per wall and no breath on the first stroke off the wall

• Decreasing their “cruise” stroke count per 25y from 18 strokes to 15 strokes by improving the catch/pull, and the connection of their stroke to their body line and rotation

• Bringing their 25y sprint time down from 0:13 to 0:11 by gradually maintaining a higher stroke rate while holding technique

• Moving from 3 x 1 hour swim per week to 4 x 1 hour swim per week

Keeping focus on these skill-and-commitment-based goals will help the athlete maintain consistency, even on days when efforts are slower or feel harder (yes, you will have those days). This gives them the best shot at achieving their potential in the goal area.

4. What will it take day-in/day-out to achieve your goals? 

…And is that commitment realistic for you? Frequently the demand to meet goals isn’t just dependent on the athlete being willing to show up and work hard at sessions – higher volume/intensity/focus typically requires a bigger investment in recovery (sleep, nutrition, body work, etc.) and potentially sacrifices in other areas of life to maintain sustainability and stay healthy (illness and injury will quickly derail your plans for the season). Be very specific with what you think these commitments and sacrifices will be!

5. Speaking of recovery…

It’s also a good idea to set goals that specifically support training, i.e. averaging 8 hours of sleep each night, getting a sport massage once a month, nailing fueling/hydration goals on every long session, etc. Having at least one big goal that is focused on supporting your body through the training process may do more for your season than any other goals you set!

6. What are you excited about?

Do you want to ride your bike with friends twice a week? Swim with a masters club? Explore the trail system in your area? Push hard run paces on the track? Be honest with yourself about the types of sessions that keep the joy in your training – it is important that your goals give you space to enjoy the aspects of training that get you fired up! Reaching endurance potential long-term is all about consistency, which means sustainability – if you never get to do the sessions you really enjoy, it’s going to be tough to really find out what you are capable of in the long run. So, if the Saturday race ride is what you look forward to every week, make sure you have a clear vision for how that fits in with the commitment your goals require.

7. Review with a trusted individual

Hopefully, this is someone like a coach, but could alternatively be a mentor or experienced athlete that you trust. Make sure everyone agrees that the goals and commitments make sense for you, and if you are reviewing with a coach, make sure to ask lots of questions about the types of sessions and other work they will expect from you to achieve those goals.

If you need help setting goals for the coming season, or think you might want the structure and support of a coaching program, make sure to check out our Coaching Consult and Individual Coaching options, or schedule a FREE Coaching Programs Consult to speak with one of our staff members about how we can best support you.

Good luck, and happy training.

Coach Morgan Hoffman is the Head Coach of Playtri and a USAT Level 2 Certified Coach. She has been coaching triathletes from beginners to professionals since 2009, and currently specializes in junior and elite development. You can learn more about Coach Morgan at www.playtri.com/morgan. 

TOOLS TO MAKE TRIATHLETES FASTER AND HAPPIER

TOOLS TO MAKE TRIATHLETES FASTER & HAPPIER

Not sure what to add to your holiday wish list? Here are some of my top training and racing tools (both gear and services/platforms) that I am recommending to my athletes right now that can help set you up for a great season in 2026.

Advanced Sweat Testing

If you (still) haven’t gotten your sweat sodium number to plan your hydration with, it’s past time. Understanding how much sodium you lose in your sweat is a game-changer for most athletes, and unlike some metrics, your sodium-to-sweat ratio rarely changes over time, meaning this test is one and done.

Learn more: www.playtri.com/testing

KICKR ROLLR

If you’re tired of struggling with taking your bike on and off the trainer, meaning you spend all your time riding inside, or you barely ride at all during the winter, the ROLLR is your solution. This is the easiest to use trainer I’ve ever owned – no wheels on or off, no special skewer, no resistance barrels to torque down – and the roller style rear (don’t worry, your front wheel is still securely locked in place) means your hips get a break from the usual locked-in trainer position. Switch easily from indoor to outdoor riding and enjoy the smart trainer benefits without the hassle when you ride inside.

Check it out: Wahoo Fitness KICKR ROLLR Smart Bike Roller Trainer — Playtri

Feedback Sports Range Torque Wrench

If you travel with your bike, or just want to be prepared, this easy-to-pack gem will make rebuilds, packing and proper adjustments a breeze. I have this exact wrench in our bike fit studio, and an earlier version goes with me on any trip that includes bikes.

Check it out: Feedback Sports Range Click Torque Wrench - 2-14 Nm — Playtri

HOKA Mach 6 Running Shoe

The Mach 6 is closest thing I’ve found to an all-rounder, i.e. a running shoe that works in training and racing for an unbelievably wide variety of athletes. It is comfortable, light and responsive with an upper that seems to hug the foot. If you have a budget for one pair of shoes, these are the first ones to try.

Check it out: Search results: 6 results for "hoka mach 6"

Garmin HRM 600

Before I explain why I love this HRM – I am begging you, if you are training with heart rate and still using wrist-based heart rate, for the love of all that is good please get a real HRM for 2026, even if you buy a more inexpensive option, or even something upper arm based like the Wahoo TICKR Fit. Wrist-based tech is still not ready for training use, as evidenced by the myriad conversations I have with athletes every week who forgot to wear their real HRM, and wonder why their heart rate looks so different in files. It’s because it’s wrong. 

Anyways, moving on – I especially love the Garmin HRM 600 because the strap is machine-washable, it’s rechargeable (no more purchasing obscure watch batteries every few months) and it can record activities in a pinch straight to Garmin Connect without a watch.

Check it out: Garmin HRM 600 — Playtri

XLAB Torpedo Hydration System

If you’re racing non-draft triathlon and you don’t have a straw in front of your face when you’re in aero position, promise me you’ll fix that in 2026. The aerodynamic and muscle-saving benefits of being able to drink with zero position adjustment are massive compared to the cost of purchasing a hydration system. I like the XLAB Torpedo because they have options to fit a wide variety of bar configurations, and they include a computer mount option. They are also easy to remove and clean in between rides, and have lots of options to purchase/replace small parts aftermarket, meaning you don’t have to buy a new system every time something wears out.

Check it out: Search results: 13 results for "xlab torpedo"

Zipp 303S Wheelset

Still the best value road wheelset on the market (in my opinion), and perhaps the most versatile as well. With the same hub and carbon tech as higher priced models, a relative shallow profile (meaning lighter weight and better for climbing and cross-winds, while still providing an aerodynamic advantage) and the ability to accommodate wider tires than older wheel models, these are the wheels I recommend to almost all of my athletes racing as road cyclists, and the majority of my triathletes who need one set of wheels to do it all.

Check it out: Zipp 303 S Disc Carbon Tubeless Wheelset — Playtri

Swiftwick Socks

We’ve been selling them for over a decade. I keep getting sucked into trying other options from competing brands. Swiftwick keeps being the best – for running, cycling, life, etc. The light compression (meaning no more blisters due to moving fabric), increasingly soft and cozy fabrics, different height and color options, and quick-drying material add up to a pretty straightforward purchasing decision in my opinion. Please, toss your other workout socks and get Swiftwick.

Check them out: Search results: 18 results for "swiftwick socks"

BlueSeventy Contour Goggles

Want one goggle that does it all? The Contour is the only style I have in my bag these days – a clear pair for indoor swimming and a mirrored pair for open water. This goggle seems to fit a wide range of athletes (helped by the fact that it comes with multiple nose piece options) and provides a relatively high level of comfort despite its sleek, race-oriented design. The price ain’t bad either.

Check them out: Blueseventy Contour Googles — Playtri

Playtri Individual Coaching (powered by TrainingPeaks)

Ok I know, this probably feels biased, but the truth is we’ve been coaching triathletes (from beginners to professionals) for over 25 years and we’ve learned a few things during that time:

1. There is no pre-fab plan that works for everyone. Every individually coached athlete gets a big picture plan that is built from scratch and (perhaps more importantly) is dynamic based on their progress and other commitments.

2. Our included communication plan is one of the best in the industry. That’s because communication is key when it comes to coaches and athletes working as an effective team. Our TrainingPeaks partnership empowers coaches to more effectively connect with athletes through file sharing and correlated feedback.

3. Small things make a big difference in training and racing. How’s your tire pressure? Are you able to drink without getting out of aero on the bike? Does your arm carriage need work on the run? Can you swim a fast 100y free within 8% of your best effort while forward sighting? If it’s relevant, we’re going to address it.

4. Our industry and coaching specifically are being inundated with tech that causes as many problems as it solves. We help you sort through the fads and get straight to the stuff that makes you faster and stronger without the painful trial and error.

Learn more: www.playtri.com/individual 

Coach Morgan Hoffman is the Head Coach of Playtri and a USAT Level 2 Certified Coach. She has been coaching triathletes from beginners to professionals since 2009, and currently specializes in junior and elite development. You can learn more about Coach Morgan at www.playtri.com/morgan. 

Make Bike Maintenance Part of Training

Let’s be honest — most of us would rather swim, bike, and run than think about how many hours are on our shoes or when we last replaced a chain. But keeping your gear in good shape isn’t just “extra work.” It’s part of being a smarter, faster, and safer athlete.

Your bike especially deserves attention. It’s where we spend most of our time and money — and where regular maintenance makes the biggest difference.

Here’s why taking care of your ride pays off in performance, longevity, cost savings, and safety.

1. Performance Gains

Nothing feels better than a smooth, quiet drivetrain. When your bike is clean and properly tuned, you’re getting every watt you put in — no wasted effort. But when grime builds up or your chain dries out, you lose efficiency fast.

Studies show that a clean, well-lubed chain can significantly cut drivetrain friction, meaning you go faster with the same effort.

And don’t overlook small details — a rubbing brake, a bent rim, or under-inflated tires can slow you down more than you think.

If you’re unsure when to service, a good rule of thumb: bring your bike into your local Playtri shop every quarter, before your “A” race, and after any crash.

2. Longevity

Triathletes ride hard — and that’s exactly why regular maintenance matters. Every pedal stroke, every training block, every sweaty indoor ride wears down your components.

Chains stretch over time, and once they go past about 0.75% elongation, they start damaging your cassette and chainrings. When that happens, you’ll need to replace all three — which gets pricey.

A quick check and clean can prevent that. Keep a torque wrench at home if you like DIY adjustments, or just have Playtri inspect your bolts and drivetrain on a routine schedule.

3. Cost Savings

Yes, service costs money. But skipping it costs more. Think of it like your car — changing the oil regularly is cheaper than replacing the engine.

Routine tune-ups keep small issues from becoming expensive replacements. Plus, if you ever plan to upgrade or sell your bike, a clean, well-maintained setup holds value much better.

Save yourself time and money — schedule regular service at your nearest Playtri store. You can find one here: playtristore.com/pages/stores.

4. Safety

A well-maintained bike isn’t just faster — it’s safer. Regular inspections catch loose bolts, worn brake pads, and corroded parts before they fail mid-ride.

I’ve seen athletes push off maintenance to “get one more ride in,” only to deal with a mechanical or crash that could have been avoided. Don’t be that athlete.

Give Your Bike Some TLC

If it’s been a while since your last service, now’s the time. Drop your bike off at your local Playtri and let our techs give it the tune-up it deserves. You’ll ride faster, safer, and with a lot more confidence.

Road vs. Tri Bikes: Which One Is Right for You?

Thinking About Upgrading Your Ride?

If you’re getting into triathlon or looking to level up your cycling, you’ve probably asked yourself: Should I get a road bike or a tri bike?

Both have big advantages — it just depends on your goals, experience, and where you like to ride. Here’s what you need to know before you decide.

🛣️ Road Bikes

Best for: New cyclists, group rides, and all-around training

Road bikes are built for versatility and control. They’re designed to handle smooth pavement, turns, and group riding with ease.

You’ll notice the curved handlebars, which give you multiple hand positions, and a more upright fit that helps with visibility and comfort. Road bikes are still fast, but they focus more on handling and light weight than aerodynamics.

If you’re newer to cycling, a road bike is the ideal choice to build skills and confidence.

🚴 Triathlon Bikes

Best for: Solo training, racing, and pure speed

Triathlon bikes are all about aerodynamics — helping you cut through the wind and conserve energy for your run. With a proper fit, athletes often ride 1–2 mph faster at the same effort compared to a road bike.

The aero handlebars let you rest your forearms and stay tucked in a streamlined position. A steeper seat angle moves you slightly forward on the pedals, reducing strain on your hips and core so you can transition to the run more efficiently.

Tri bikes are perfect for flat or rolling triathlon courses, but they’re less agile in traffic or tight corners.

🏁 Which Should You Choose?

For most new triathletes, starting with a road bike is the smarter move. It’s easier to handle, more versatile, and helps you learn to ride confidently in different conditions.

Even experienced athletes keep both — using their road bike for group rides, climbs, or traffic-heavy areas, and their tri bike for race day or solo workouts focused on speed.

⚙️ Ready for a Tri Bike?

If you’re already confident on your road bike and ready to take things up a notch — whether to get faster or race longer distances — it might be time to invest in a tri bike.

At Playtri, we offer one of the largest selections of road and triathlon bikes in the world, plus our Fit First service to help you find your perfect frame and dial in your position for maximum comfort and performance.

Ready to find your ride?
👉 Explore bikes and fitting options at Playtri.

How to stay motivated in the off season

Triathlon is an absolutely amazing sport to be involved in! And it can also feel like it is all

consuming especially if you are training for a longer distance race and/or training for

high performance. If you are looking for ways to stay motivated this off season, here are

my top tips.

Take a week off and then start back with unstructured training for a week or two. Rest

and recovery during the season is when our bodies adapt to the training that we have

done. The same is true for the beginning of the off-season, except from a mental and

social perspective. Reset and then start slowly getting back into moving your body and

doing things you love.

Target triathlon adjacent races. The off-season is an excellent time to enjoy some

different ways of being athletic. Many of my triathletes participate in bike rallies and run

races, cyclocross, or strength training. Participating in sports that are adjacent to our

favorite sport gives us an opportunity to develop new skills, have fun, and build fitness for

the coming season.

Off-season is skill season! The off-season provides a time to work on improving

specific aspects of our athletic performance. Small changes—like working on swim

stroke, run cadence, core strength, nutrition, mental strength, mobility, or bike

handling—made in the off-season can drastically improve our racing and our enjoyment

during the next season. At Playtri, we offer one-on-one sessions to help you turn your

weaknesses into strengths!

Go to camp! Camps are one of THE best ways to improve your skills and have fun in a

short amount of time. Our internal research at Playtri over the past 20+ years has

shown that athletes see anywhere from a 15-20% increase in fitness for a weekend

camp and a 35-40% increase in fitness for a week-long camp! That is huge! Not only do

you see a huge increase in your fitness, but you also reap the benefits of focused training

with other like-minded athletes, fewer distractions, and hands-on training with excellent

coaches. These camps are catered to YOUR fitness and YOUR goals. Whether you are

training for health or sprint triathlons or full Ironmans, these camps are adapted to suit

your goals. And if you really want to have fun getting healthy and fit, you can join us for

our Hawaii camp in January!

I hope you found this article helpful! 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.

Late Season Race? Here's What to Focus on in September

Late Season Race? Here's What to Focus on in September

The race season hits at different times of the year for different athletes. Some of you may be wrapping up your season at the beginning of October with Playtri Fort Worth or the Waco 70.3. Others of you may be still in the thick of training especially if you are doing IM Arizona, Florida, or one of the late season 70.3 races. If you have a late season race that you are looking to peak for, while everyone else is talking about what their plans are for the offseason then here are a few recommendations.

Get Race Specific. With a late season race, it is possible to get a little off track when it comes to race specificity in your training. Although endurance sports are primarily about aerobic fitness, just going out and swimming for a long time and riding your bike for a long time and then running for a long time won’t be the best option for you. Take a look at the course profile and consider the challenges. Racing Arizona? The water is COLD! Do some cold water immersion or cold showers to prepare for race morning. Racing Florida? There’s only 1800 ft of elevation gain in 112 miles on the bike. How comfortable are you in the aero position? Does your bike fit need to be revisited? Racing La Quinta 70.3? The run course has a lot of turns, are you incorporating turns, starts, and stops into your long run?

Mix It Up! Specificity is great, but the mental fatigue of a long season can take its toll. Mixing it up can be helpful. Need to get an open water swim workout in? Try Swim Across America! Bike rallies are a great way to get a long ride in. And doing a 5k is an excellent way to work on maintaining a high cadence when you are spending most of your time doing aerobic based running.

Get Strong. If you started racing in March or April and your last race is in November or December, then the wear and tear on your body starts to add up with the mental fatigue. While mixing it up can help you keep things fresh mentally, doing strength work can help keep things fresh physically. Since aerobic endurance is still your primary focus, your strength work should support it by including developing core strength, lower back strength for the aero position, lat strength for the swim, and strengthening stabilizing muscles in the hips and glutes. A lot can be done with simple tools like a TRX trainer, resistance bands, mini bands, swim bands, and light weights or kettlebells.

Put the “Fun” in Fundamentals. There is never a bad time to work on skill development! If your swim form or open water swim skills are lacking, then participate in an open water swim workout or take a swim lesson. If you need to practice taking bottle hand offs, then ask a friend to help. Set up cones in a parking lot to practice your bike handling skills. Don’t forget the small stuff while you are tackling the big goals!

I hope you found this article helpful. 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.

Road Bike Tire Basics

Road Bike Tire Basics

When most triathletes think upgrades, they think carbon wheels or power meters or new aero bars, but tires are usually an afterthought. Using the correct tire and tire pressure for the type of riding conditions and course can make your ride faster, smoother, and safer—all without touching your frame!

Tire Size

If someone has ever asked you what size and type of tires you use and you responded with a blank stare, this next part is for you. Road bike tires are simple once you break down the terms. Most modern road bike tires use a size format such as: 700x28c. The 700 refers to the outer diameter in millimeters and the 28c refers to the width of the tire in millimeters.

Common widths for modern road tires are:

•   23 mm — Old school racing standard. Narrow. Very fast. And very harsh.

•   25 mm — The sweet spot for speed and some comfort. Common on many TT/Tri bikes.

•   28 mm — Popular for endurance, mixed surfaces, or heavier riders.

•   30-32 mm — Often used on rough pavement or light gravel.

If you are unsure what your bike can handle, the size of your current tires are printed on the sidewall. For reference, my tri bike uses 700x25c and my road bike uses 700x28c.

Tire Type

There are also different tire types: clinchers, tubeless, and tubular, although we are only going to talk about clincher and tubeless tires in this article because they are the most common on modern road and tri bikes.

Clinchers are the most common. They use an inner tube to inflate; are easy to install, repair, and replace; and are compatible with nearly all road wheels.

Tubeless tires use no inner tube as the name suggests and seals directly to the rim. This allows you to run lower pressure which means more grip and fewer flats (in theory). Tubeless tires need tubeless-ready rimes and tires, plus sealant and a special valve.

I mention that tubeless tires mean fewer flats in theory, but anecdotally I have seen many triathletes at the side of the road having suffered a catastrophic flat on tubeless tires. No matter what type of tire you go with, you need to make sure you know how to maintain your tires and fix a flat quickly. For this reason, I go with clincher tires. Although I have tried tubeless tires multiple times, I am more efficient and quick fixing a flat with a clincher.

The Right Tire for your ride style & terrain

The type of tire you have on your bike can drastically impact your speed on race day. Here are the different types of tires broken into the different riding styles.

The Commuter: Prioritizes puncture resistance, durability, and comfort over speed. Gatorskins are the most common.

The Endurance Rider: Doing bike rallies like Hotter than Hell? Then you want a tire that strikes a balance between comfort, rolling resistance, and durability. The Vittoria Corsa N.EXT is a great option.

The Racer: Every detail matters—weight, rolling resistance, cornering grip, and responsiveness. These are particularly good if you are doing crit style racing or draft legal triathlon. I love the Vittoria Corsa Pro for this type of racing.

The Time Trialer: When every second counts! Lowest rolling resistance and minimum weight. No puncture protection and Tubeless only. The Schwalbe Pro One TT Tubeless.

NOTE: Tires with tan sidewalls are always faster. And when you install your tires make sure the labels on the tires match up with the valve stem.

Picking the right tubes: Butyl vs. TPU vs Latex

The type of tube you put into your clincher tire can impact weight, rolling resistance, speed, and even wheel balance. Standard bicycle inner tubes are made from a synthetic rubber called butyl. TPU and latex inner tubes are made from thermoplastic polyurethane (a type of highly flexible plastic) and latex rubber respectively.

Generally, both TPU and latex are lighter and more flexible than butyl which means lower overall weight and less rolling resistance and a faster ride, but there are specific differences to be aware of. I usually recommend triathletes go with a TPU inner tube  if they have high end wheels and tires and here’s why.

Latex inner tubes have very low rolling resistance, are lightweight, and have a really nice ride quality. Latex inner tubes are often more expensive and have poor air retention because latex is a porous substance. The tube can also be easily damaged during installation especially if you are working with a tight tire. And they are also susceptible to damage from heat build up in rims. If you have carbon wheels designed for rim brakes, the heat build up can cause damage to the latex tube.

TPU inner tubes are incredibly light compared to latex and butyl tubes, they have low rolling resistance comparable to latex, and—in the past—have been slightly less efficient than latex inner tubes, but with the savings in weight you most likely come out even. TPU inner tubes are also very compact which makes them easier to install and as excellent options for your flat kit. The one thing going against them is that there are more expensive.

I hope you found this article helpful! 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.

Scared to Go Long?

Scared to Go Long?

Moving up to long distance racing is a rite of passage for many triathletes. Long course triathlon is embedded in the minds of many middle aged triathletes who first got exposed to triathlon through watching the yearly replay of the Ironman World Championship on NBC. And when people find out you are a triathlete, more often than not they ask if you have done an Ironman. Of course, doing long course racing is not a requirement to be a triathlete. I know many incredible short course triathletes and have had the privilege of coaching some of them. However, if you are planning on stepping up to long distance racing here are some things to consider.

DIY is not always the best option. Triathlon is still very much a young sport (meaning it hasn’t been around very long compared to basketball, volleyball, running, swimming, etc.) and like many newish activities, there is a very strong DIY attitude. Thankfully that has changed some. When I did my first 70.3 (Rhode Island, baby!) in 2010, the DIY attitude was much more prevalent. I did my own research by listening to free lectures (when podcasting was very young), reading the few blogs available, and looking at whatever triathlon books when my wife and I stopped at Border’s bookstore (RIP). Triathlon coaching was not prevalent where I lived at the time, so I went it alone and made a ton of mistakes especially around pacing, nutrition, and hydration.

Follow the KISSS rule for training. The best training plan for you is the training plan that you can do. Don’t compare your training to that of others. And make sure you communicate your other time and energy commitments (family, work, other hobbies, etc.) with your coach. Keep It Simple, Systematic, and Specific. Your training should reflect what you are able to do time wise (what days of the week can you regularly swim and go long, for example), but it should also be specific to the race you are doing. If you are training for a hilly 70.3 or Full, then by all means hills need to be incorporated into your training on a regular basis. My first 70.3 was a hilly bike and run course, because it took in almost all of Rhode Island! Unfortunately, most of my bike and run workouts were on flat roads.

Use the resources available to you. Long course triathlon is an incredibly rewarding and enjoyable part of the sport. But it can also be expensive. Taking advantage of the coaching, performance testing, swim lessons, coach consults, open water swim workouts, and discounts available to coached athletes, will ultimately save you money compared to the DIY approach that often times leads to injury, illness, and long breaks to allow for full recovery.

Practice mindfulness. Whenever we take on a new challenge, negative self talk always shows up. The voice inside your head is not always right. You are not your emotions or your nervousness. Practicing mindfulness, meditation, and visualization on a regular basis can help calm the nerves and improve your race dramatically.

Hire the best coach you can afford, not the cheapest you can find. The learning curve for 70.3 and Full distance races is quite steep. To achieve your best results, working with the best coach you can afford goes a long way.

I hope you found this article helpful! 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.

When Training More Isn’t the Answer

When Training More Isn’t the Answer

Are you burned out? Beat up? And still no breakthrough on race day? If you are experiencing this, then the answer to improving your performance isn’t to train more or to train harder? The answer is to shift to targeted, personalized training.

Years ago when I was new to the sport, I read an article in a triathlon magazine (that no longer exists) that talked about the average training hours that top age group athletes at the Ironman World Championship. No names were given in the article. It was just numbers. Looking at my own training hours, I saw a marked contrast. I wasn’t swimming, biking, or running enough compared to those unnamed top age groupers in that article. And since I wanted to qualify for the Ironman World Championship some day, I decided to train more. I woke up earlier and went to bed later. I neglected personal and professional life. Almost every waking moment became focused on training more to reach this goal. Can you imagine the outcome?

I was easily training 12-15 hours per week year round but the added volume wasn’t improving my performance, so I decided training intensity had to increase. Every swim was all out. Every bike ended with me draped over the handlebars. Every run ended with me sitting on the front steps exhausted. I was exhausted all the time. I started to develop GI issues. I became cranky and cantankerous. I struggled to walk up a flight of stairs without losing my breath. I neglected stretching and rolling because it cut into my training time. And every few months I would have an injury that required time off.

As age group triathletes, we must balance the demands of our training/performance goals with the reality of our lives. Neglecting our personal or professional commitments  so we can train more is a great way to ruin our relationships and work life. When I finally realized that what was I was doing wasn’t good for my health or my performance, I hired a coach.

I have worked with multiple coaches over the past two decades in the sport and each time I have seen improvements. Targeted, personalized training unlocked performance gains for me. I started getting on age group podiums and qualified for both the Ironman 70.3 and Ironman World Championships. I set PRs. But most importantly I was having fun and not getting burned out.

If you find that your training is not leading to performance breakthroughs and is only leading to being burned out and beat up, then I invite you to reach out and set up a zoom call. I am more than happy to do a Training Efficiency Audit of your current training program and talk with you about the different coaching options we have available if that’s what you desire.

Reach out to me at jim 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.

How to Choose a Wetsuit

How to Choose a Wetsuit

Some triathlons will have an open water swim, and depending on the water temperature, a wetsuit may be required or optional for race day to increase additional warmth in the water. A wetsuit can not only help warm you up, but it will help you float and stay on top of the water and often will allow you to swim faster due to the extra buoyancy. It is important to note that there is a difference between racing wetsuits and surfing wetsuits, so if you have any additional questions regarding what to look for in a wetsuit, please do not hesitate to reach out.

Size/Fit

A swimming or triathlon wetsuit will be designed with thinner sections under the armpits and around the shoulder to increase the range of motion. Some of the top-end wetsuits will also have thinner material in the forearm to allow for a better “feel” for the water. The necklines are generally lower in a swimming wetsuit than in a surfing wetsuit, which allows more head movement for your breath during the swim. There will also be thicker neoprene around the hips and legs to help lift your legs and give you a better body position in the water. If you have ever worked with a coach, you have probably heard the phrase “get your hips up”, or “we need to work on your body position”; a wetsuit will help achieve that goal.

Wetsuits should be very close fitting, and it will take an extended amount of time to put them on. Once you have on your wetsuit, there should not be any sagging or loose-fitting areas. You should have the proper range of motion in your arms and shoulders, so if you feel as though you are constricted in the shoulders, you probably have a wetsuit that is too small. If the body of the suit is too short or narrow, it will restrict your range of motion. 

However, if it is too big, then the suit will fill with water which will make you feel heavy and experience greater fatigue. The wetsuit will not feel comfortable to wear on dry land, but once you get in the water, it should feel comfortable.

Sleeveless vs Full Sleeve

Wetsuits come in two different options; sleeveless and full-sleeved wetsuits. The choice between these two will generally come from personal preference, but it is important to understand the benefits of one vs the other. Sleeveless options look like a tank top on your shoulders and have very little to no restriction of shoulder movement. I have found that former swimmers will generally go with the sleeveless option in shorter races because of the increased shoulder mobility. 

However, since there are no sleeves, there is obviously a decrease in overall neoprene material, which can affect buoyancy. Sleeveless wetsuits will come at a cheaper price point due to the lack of material on the arms.

Sleeved wetsuits are basically full-body suits that cover you from the neck down. The sleeved versions are better for those who are inexperienced swimmers or someone who gets cold easily in the water; the increased amount of coverage does retain more body heat and can help with upper body buoyancy. The sleeved version of wetsuits can be more expensive based on the amount of material used but can help with the comfortability of novice swimmers because of the increased buoyancy.

Wetsuit Practice

It is important to note that all wetsuits and brands will fit a bit differently, so if you can practice in the open water with your wetsuit before race day, it would be a great benefit. Swimming in the open water is different than swimming in the pool, so open water practice is crucial for novice swimmer who may be nervous about their first open water race. Hiring a coach with extensive swimming knowledge and experience is a great benefit to your triathlon training, so as you start to prepare for your next race, reach out with any questions you may have!

Coach Michael Rourke is a USA Triathlon Certified Coach, Level 3 Playtri Coach, and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

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.