The Short Course ~ RUN FOCUS

When  I recall last year's short course experiment (getting my butt kicked around) & experience (humbling yet absolutely invigorating)....I quickly realized short course triathletes are on a total different level when it comes to the run segment of the triathlon.

And, NO- I am not just stating a Captain Obvious Moment but rather they approach the entire race (including their warm ups) completely different than that of a long course athlete.

Here are just a few aspects that stood out to me. Plus skills and drills to implement in your workouts.

RUN

WARM UP

Have you ever been to an 140.6 or 70.3 distance event and watched the athletes warming up? Better yet, watch them about 2-3 days out from 'game day.'  Its fascinating how "fast" these athletes are trucking through the streets... before the race even begins.  Honestly, everyone knows they are not going to be running these paces (and we are talking just a few pick ups to stimulate the body).

Short course athletes on the other hand (much like professional runners) understand there is a difference between truly allowing the body to gently warm up on race day (including days leading into the race) compared to race pacing.  I noticed little bravado and far more focus on individual needs in both race preparation and race mentality.

Workout Skill / Drill to Implement in Training:

LEARN what your body needs to properly warm up and put you into the mindset to have your best day.  Although everyone is different, research has shown athletes need at least 8-12 minutes to warm up & to finish the warm up no earlier than ~5min before the gun goes off.  PRACTICE your warm ups before each workout as you near race day.  It sounds ridiculously easy, but you will teach your body and mind to 'turn on' automatically come race day, without the outside influences (AKA: testosterone or how many IM tattooed athletes you can get to look at you).

TRANSITION

Again, T2 is no different- these guys/gals are lightening FAST! Long course athletes tend to get trapped into a mindset that slower is better.  I don't agree with that in long course on so many levels, but in short course if you take that route... good luck on catching them!

Workout Skill / Drill to Implement in Training:

1x/week at least, set up a mock T2.  Lay out all your stuff, and do at least 10 run throughs. Work on the dismount, with or without shoes, your choice, BUT make sure you actually practice this otherwise come race day pressure and people around you, you could create an unsafe dismount line both for you and other athletes.  Practice pushing the bike by the saddle, running to your 'rack', switching out bike gear for run gear, and hit the pavement with your race belt (penalty if your don't wrap one of these guys around your waist before you leave T2). Simply, practice.

CORNERING

Watching short course, you will see that these athletes do not slow down, look over their shoulder to check if anyone else is turning as they do, they for sure do not cut in wide and then be forced to swing out wide as they round a cone or barrier.... watch a race car driver, this is probably the easiest way to learn how we should be taking the corners :)

Workout Skill / Drill to Implement in Training:

EVERY run you go out for, you can practice this in training.  Teach your body to pick up the pace (NOT slow down) through quicker, slightly smaller steps as you approach a corner or U-turn.  Teach your body to 'attack' the round about by taking a wide angle and then cut sharply into the turn. When making your way out of the turn, keep the feet quick and under you as you gain stability and forward progression on the straight away.

Again, its about practicing this and doing it over and over- short, long, slow, tempo, hills... EVERY run, practice this approach

DRAFTING

YEP, you CAN draft on the run- even if it is only for mental focus and to help you stay on pace.  Also consider that not every race is going to hand us calm winds and sunny skies.  Short course athletes have no problem 'sitting on others heels'.  They use others to block the elements, keep pace, get out of their own heads when they are hurting, takes the pressure off of them as they ascend and descend... in other words, they don't mind using one another.  But this is something that you should work on... it does not come natural for athletes to stay patient and also calm as someone is breathing down their neck when they are already on the brink.

Workout Skill / Drill to Implement in Training:

Your next group run, you don't even need to tell anyone you are practicing this skill... let someone else, who is similar to your pace or just slightly faster, lead the way.  Work on sitting on each side of their shoulder and right behind them.  Notice the more you practice, the less ego will eat at you and you can actually teach your body to 'calm down' knowing you are not the one having to set the pace or block the elements. 

The next level or step up would be sitting on another athletes heels and then picking up the pace or even working on short 1-2 minute surges, then backing off and returning to their heels.  It takes getting used to mentally and physically- work on it to take your racing to the next level- yes, even you long course athletes!

TO KEEP IT STRAIGHTFORWARD:

Short course teaches us HOW TO RACE... even when the goal is long course. 

Short course stimulates us mentally and physically in every aspect of race day.

And maybe what I love most about short course, that WE ALL can take away, short course athletes understand and live balanced... they work hard, train hard, race hard, and recover harder... all this and I will say it again like I did in the first article on this topic, "short course athletes show up, push really hard, and get to brunch by noon."

Worth it hands down!

TRAIN HAPPY AND IF YOU HAVEN'T IN AWHILE, CONSIDER HITTING UP OUR LOCAL SPRINT OR OLYMPIC. 

If you have any questions, please email me at Amari@playtri.com

Top 5 Questions with Coach Morgan

We asked our PLAYTRI Coaches, what questions they hear from Athletes over and over...here are Coach Morgan's Top Five:

1) What should I eat during a race?

A light meal that will sit well the evening before, another light meal 2-3 hours before race start (mostly carbs - low fat/protein/fiber), then a gel or similar 15 minutes before race start. How much you eat during will depend on the distance, but remember the focus is always on replacing carbs, not fat or protein.

2) What should I wear during a race?

Whatever you wear, it needs to be something you've trained in prior. Tri suits are great if you are racing for a time (since no changing is required), but not mandatory. Some athletes just race in a swimsuit! The most important thing is comfort, and make sure if you are going to bike and run in the same thing you swim in that you are comfortable doing those activities while that attire is soaking wet! Self-conscious about parading around in spandex? We've got all shapes and sizes in triathlon, and the only thing triathletes care about is performance, so swallow your pride and wear what feels good.

3) Does it matter what type of bike I'm on?

Nope, as long as it is in good working order, has two wheels the same size (diameter) and working brakes, you are good to go.

4) Do I have to wear a helmet?

Yes - USAT says so.

5) What should I do for a strategy?

The safest strategy is to start easy and keep it easy. If you want to PR, start easy, then build sustainably throughout the course of the event. If you want to find your limits, it's ok to push from the start, but just remember that the risk of blowing up is much higher. Always remember - the solution to every problem is to slow down ; )

RUNNING SHOES: HOW, WHAT, & WHEN ~ Guest Blog by Dr. Kimberly Davis

DR. KIMBERLY DAVIS from RUNLAB™ give us some insight into Running Shoes: How, What & When

HOW OFTEN DO I NEED NEW SHOES?

Probably more often than you think. We recently had a great guy come into the clinic with a hole in his shoe so big that his pinky toe was sticking out because…wait for it…the school pig had chewed on it a few weeks back. Yes, a few WEEKS back. Another lovely woman came in last week wearing Newtons with so little heel left on them that it was causing her to lean backward when she ran (in case the irony of this is lost on you, Newton’s big claim to fame is that they "teach" you to run on your mid/forefoot..a topic for another day). Even if you have managed to achieve sound biomechanics (rare), are extremely light weight (also rare), and a low mileage runner without a pet pig, it is still important to remember that your shoes have a shelf life. Those sweet (rad?) neon and splatterpaint Nike knock-offs you bought for 39.99 from TinyHandsTinyPrices.com may look really cool, but they probably aren’t doing you any favors from an injury prevention standpoint. Most people wait until they start to notice nagging pains before they think to replace their shoes, instead of doing it before the issues pop up. EVA foam hardens after 1-1.5 years, meaning that when you buy older model shoes on clearance or online it is possible for them to be “worn out” before you ever run in them. Most runners should replace their shoes every 300-500 miles depending on the weight of the runner and the efficiency of their mechanics. This means every 5-6 months for the average recreational or very lightweight runner, and every 2-3 for the higher mileage or heavier runner, and this assumes you ONLY RUN in your running shoes, not wear them to work or to the gym.

WHAT ABOUT ROTATING THROUGH SHOES?

I am a huge fan of this concept. Not only does it allow your shoes time between runs for the foam to “bounce back”, but different types of shoes give you different feedback from the ground, and in my opinion, this is always a good thing from a neuromuscular standpoint. Your body adapts very quickly to a learned stimulus. By giving it different signals you are forcing it to constantly respond to outside stimuli instead of just “going through the motions” with learned patterns. I personally rotate through several shoes depending on the type of run and how fatigued my body is, and I find it works very well for keeping my body engaged with what is going on between my foot and the ground. If you would like some guidance on this please feel free to call us or stop by and chat. Everyone that works at RunLab is a dedicated runner and we love talking shop!

HOW DO I CHOOSE THE RIGHT SHOE(S)?

If you answered: "Well obviously, I choose the shoes that will match my tutu for the Goofy Challenge", then you my friend could probably get a job in any number of running retail stores...but I digress. Choosing the right shoe is much more complicated than most people think IF you have suboptimal structure, range-of-motion, and/or biomechanics, which most non-elite runners (and even many elite runners) are challenged with. "How do I choose the right shoe" is the eternal question that every runner (and shoe company, and retail employee) wishes had an easy answer, but at the end of the day...it doesn't. At RunLab, we feel very strongly that it isn't so much about the shoe as it is about the foot that inhabits the shoe (and the knee and the hip and the body that live above the foot and for some reason get left out of most types of "gait analysis" done in shoe stores). Most elite runners with sound biomechanics can run in almost anything they want to run in within a certain range, typically avoiding extreme stability in most cases. They aren't great runners BECAUSE of the shoe, They are great runners because of the work they have put in on the strength side, and often because of the genetic gift they have been given on the structural side. Back to the question. First and foremost, if a shoe doesn't feel good in the store, it won't feel any better when you run. Second (maybe even first) stop choosing shoes based on color! Base your choice on what works with you structure, goals, foot shape, etc. If you fall outside the "norm" structurally, meaning you have bunions, very high or very flat arches, knock knees, are bowlegged, have retroverted or anteverted hips, super tight hamstrings or calves, etc, or if you have a history of injuries or trouble finding shoes that work for you, get a gait analysis. And I don't mean the kind where somebody watches you run for 10 seconds down the street, looks at your foot/ankle, and then starts talking about how much or little you pronate or supinate. That isn't a gait evaluation folks! A good gait evaluation should look at your entire body from multiple angles, ideally, both in shoes and barefoot, and should factor in what is happening with your unique structure, range-of-motion, goals, strengths, and limiters. This is not something most people have expertise in doing well. Think of it in bike-fit terms, you can get your saddle height adjusted, OR you can go through a lengthy process that looks at all the necessary angles and takes your individual needs, foot position, femur length, tibia length, reach, etc into account. Both of these things might be referred to as a "bike-fit" but one of them clearly takes your unique structural and functional makeup into account and requires expertise in biomechanics to really fit you properly. Gait evaluation is the same way. Remember: understanding what could go wrong down the road through thoroughly understanding your mechanics is a heck of a lot cheaper than the rehab to fix the issue when you break. Just sayin.... :)

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DR KIMBERLY DAVIS IS THE FOUNDER AND CEO OF RUNLAB™, A GAIT EVALUATION AND MOVEMENT ANALYSIS COMPANY HEADQUARTERED IN AUSTIN TEXAS THAT PROVIDES RUNNERS ANYWHERE IN THE COUNTRY ACCESS TO COMPREHENSIVE GAIT EVALUATION SERVICES THROUGH WWW.RUNLAB.US.

AN IRONMAN TRIATHLETE AND ULTRA-DISTANCE ADVENTURE RACER HERSELF FOR OVER 20 YEARS, DR DAVIS HAS DEDICATED HER CAREER TO THE STUDY OF CLINICAL BIOMECHANICS AND HELPING RUNNERS GET BACK ON THE TRAILS, IMPROVE THEIR PERFORMANCE AND ENJOY RUNNING AGAIN. WORKING AS PART OF SPORTS MEDICINE TEAMS FOR OVER A DECADE, SHE GREW TIRED OF HEARING HER PATIENTS SAY THEY HAD BEEN TOLD NOT TO RUN OR THAT “RUNNING IS BAD FOR YOUR KNEES” BY THEIR DOCTORS WITHOUT ANY DISCUSSION ABOUT BIOMECHANICS, SHE LAUNCHED RUNLAB AUSTIN IN 2014 AS A RUNNING-CENTRIC HEALTHCARE FACILITY BUILT ENTIRELY BY, AND FOR, RUNNERS. IT HAS SINCE GROWN TO BECOME ONE OF THE NATION'S PREEMINENT GAIT-EVALUATION AND TRAINING FACILITIES IN THE U.S., WORKING WITH EVERY AGE AND EXPERIENCE LEVEL RUNNER, FROM OLYMPIC GOLD MEDALISTS AND WORLD CHAMPIONS TO BRAND NEW RUNNERS, KIDS, AND RUNNERS WITH SPECIAL NEEDS SUCH AS DOWN SYNDROME CEREBRAL PALSY, AND A WIDE VARIETY OF MOVEMENT DISORDERS. RECOGNIZING A LACK OF CONSISTENCY AND QUALITY IN GAIT ANALYSIS ACROSS THE COUNTRY, DR DAVIS LAUNCHED RUNLAB.US IN 2018 AS A MEANS FOR RUNNERS TO ACCESS HER INDUSTRY-LEADING GAIT TEAM FROM ANYWHERE IN THE UNITED STATES.

For more information about the RunLab team, please visit WWW.RUNLABAUSTIN.COM For gait evaluation services outside the Austin area, please visit WWW.RUNLAB.US

The Short Course ~ BIKE FOCUS

On my short course journey, I was reminded of really how great sprint & Olympic distance triathletes can ride a bike.

Just like the swim, from the moment they leave the bike rack, hustle to the mount line, leap (and I do mean leap for many of them) onto their bikes, and head out to tackle the course- it's no joke- they are moving and you learn to find your next gear in short course.

Here are a few bike details that short course athletes have mastered.  Plus skills and drills to implement in your workouts.

 

THE TRANSITION

Bottom line, these guys/gals are lightning FAST!  At Nationals / World's we have had both ourselves and/or clients hit or miss the podium due to the efficiency of transitions.  Short course athletes know that the simple set up is key, you are NOT creating 'a residence' in transition. 

Workout Skill/ Drill to Implement in Training:

Practice transitions! Practice the setup and the execution both 'from the water' and 'to the run'.  To take it up a notch practice not only when you are fresh, but I love challenging athletes to do this as part of their warm down. 

The safest and most effective way to work on your swim-bike transition is to start with your shoes on the bike.

AGAIN, you will NEED to practice setting up the bike with our shoes attached (my preference is to use rubber bands), navigating the bike from the saddle, and how AND where you want to mount the bike.  Don't worry, you do not have to 'hurl' your body onto the bike- but you need to leave time in your training to focus and dial in how you want to attack your transitions.

BIKE HANDLING AND CORNERING

Maybe the worst habits I see in long course athletes are a.) they don't focus on minimizing side to side movement, resulting in wasted energy, not to mention taking away their forward progression (aka adding time to the clock) b.) they forget bike handling 101 and simply glide through a corner only to hammer like all-get-out on the back half, wasting significant time and energy.

Workout Skill/ Drill to Implement in Training:

I say to my clients all the time- even if it is an easy recover spin, "Watch your line and practice proper cornering.  If you can train your body to do it every time you head out to train, come race day it will be automatic."  So two things you can practice, every time you are on the bike:

a.) Simply glance out in front of you, primarily look 6 feet out in front of your wheel and keep your chin down to minimize the neck strain.

b.) Try and hold your wheel parallel with the lane line on the road.  If you find yourself weaving back and forth, you are most likely loosing precious seconds and wasting a lot of energy on race day with your lack of bike control.  With attention to this detail, you will see that this is a quick fix. Long course athletes are just accustomed to logging long miles. Many times they not focused on the small details of bike handling that can really benefit the athlete.

c.) I could go on and on about cornering.  But for now, I want to focus on shifting and powering out of a corner.  When coming through corners, make sure you are not in your hardest gear- otherwise, you are going to have to hammer fest your way out of there and lose valuable energy for later in the race.  While not being in the hardest gear, whether sitting or standing once you are cresting the corner, increase your cadence and then shift into a harder gear only after you have regained momentum.  Do this in every ride- you will not only gain speed quickly, but you will be able to SUSTAIN that effort coming out of corners. 

LEGAL DRAFTING

"Drafting"- it's the cuss word that everyone hates in non-draft legal triathlon.  Have even heard it called comparable to doping.  Here is the gig, there is something called LEGAL drafting when passing or being passed by an athlete.  In short course, you have ~15sec to pass or drop back if you are being passed.  The difference in long course and short course, long course athletes (unless just deliberately sucking some one's wheel) typically do not utilize a slipstream approach when moving throughout the course. 

AGAIN, I am not encouraging you to hang on the back of another athlete's wheel.  Instead, when passing another cyclist, learn to approach from directly behind them rather than automatically moving to the left and trying to make a point as you grind right by them.  Get in their slipstream and then move to their front wheel.

Workout Skill/ Drill to Implement in Training:

Head out with either a small group or an area where there are plenty of riders (aka: opportunities to practice legal drafting).

When I go out with a client, we focus on both passing and being passed by another rider.  Both times, we focus on moving either forward or sitting back into the other riders slipstream or ~10sec and then learning to drop back within ~5sec in order to ensure we are not in danger of other athletes or ignoring the rules. 

The draft legal zone is 3 bike lengths- What does 3 bike lengths look like?

A way to measure the legal distance from your position to the lead rider is by using the white or yellow separator lines on the road (if available).

One line = ~3m long (and the distance between the lines is about 9 meters if you want a further reference). Therefore, you only need one white/yellow line and an extra 4-5 feet of space beyond that between your front wheel and the leader’s rear wheel to avoid a drafting penalty.

Practice both passing and dropping back- to keep it super simple:

If you passed 10 people x 10 sec/person of legal drafting and then 5 people happened to pass you x 10sec/person of legal drafting= that's over 2.5 min of 'drafting' and utilizing others to get you to the finish line faster. 

Short course athletes know the value of practicing and implementing fast transitions, proper handling & cornering ~ keep practicing!

 

Continue to train with a smile~

The Short Course ~ SWIM FOCUS

Athletes don't always applaud other triathletes when they say they are going to dip their toes back into the short course.

I will remind you again, the short course is no stinkin' joke!

It is demanding in a totally different way than the long course.  You don't see folks running around with short course tattoos and telling everyone at the office about their 'long ride' they did over the weekend.

But rather, I have found most of these athletes are extremely humble, consistent, headstrong, and freakin' fast.   

My hope and suggestion, before you 'turn your nose up' at the short course, read on. 

Remember that this sport has so much to teach us about ourselves and the dynamics of racing at every distance and every level.

Here are just a few things I learned about the swim in short course and the drills to help implement the speed and skill to survive :)

 

SWIM

THE START

YEP, from the time that cannon/ gun goes off- IT'S A BURNER!

These athletes do not hold back or wait for others to 'go in front of them'.  I noticed that like we teach in Playtri, most short course athletes want a bit of space and head for the edge of the start line in order to give themselves enough room to chase for their 'open water'.  Once they settle into the swim, they are NOT slowing down- unlike the moderate effort of long course short course triathletes get comfortable real quick with the idea that they are going to be uncomfortable, THE ENTIRE SWIM.

 

Workout Skill/ Drill to Implement in Training:

Work on your deep water starts with sprint sets starting with 25's, all the way up to 300's.  Do not give yourself much recovery but then again, if your pace drops drastically, either step it back to a shorter interval or increase the recovery between each- ideally on the longer sets like 150-300's you would sprint the first 50-100 and teach the body to hold the pace as much as possible.

 

ARM CADENCE

Every swimmer/ triathlete wants to talk about the 'glide/ pull' at calm water pool practices.  That's cute, but we don't have a black line of a calm pool to follow in our open water swim races.  So that essential 'glide' skill for pool, not so great for waves, current shifts, groups of athletes... short course athletes know how to move through the water regardless of the conditions.  Most short course athletes have a continuous arm cadence- don't freak out, I did not say the pull is not important.  What I am saying is that the continuous arm cadence is vital to move with fluidity through the water and around others.

 

Workout Skill/ Drill to Implement in Training:

Within the warm-up, I like athletes to do a 200-300yd/meter swim with a snorkel that purely focuses on the continuous arm cadence.  Visualize a fan- the fan may have 3 different speeds BUT regardless of pace - it continuously spins.  Within the workout, I encourage you to work this drill but implement it after speed or strength intervals to simulate how your body will 'default' come race day.

A great example would be to do a 10x100 pull set followed by 200yd/meter of the continuous arm drill with a snorkel.

What does this do? 1. Trains the body through fatigue to 'recover' in a forward progression, with far less effort 2. Teaches body fat efficiency 3. Teaches the body to stay on top of the water even through fatigue as the snorkel allows the athletes to focus strictly on the kick and arm cadence.

 

DRAFTING & RESPONSE TIME

Right now, pull up a long course age group swim start, then watch age group Nationals swim start.  Notice something??? Long course athletes are spread out pretty far apart, even the top guys/girls are not so great at always finding themselves in a line and working with one another (until the last 200-300meters that is, but up until then, they have wasted a significant amount of energy and mental focus by swimming primarily in their own little bubble).  Now watch Nationals, short course athletes may 'fight' their way to the front, but quickly, you see small packs and/or swimmers slip-streaming off the lead athletes. Research has shown over and over the significant benefits of drafting off others feet and/or hip has not only physical but also metabolic and mental advantages. Its a skill to learn!

 

Workout Skill/ Drill to Implement in Training:

Grab a few friends, head to the pool and hit the workout but alternate who leads ad practice both slipstreaming and the hip and feet. Notice the difference between being the second, third, fourth... girl/guy in line.  Have the lead athlete (also useful for the slower swimmer) use fins in order to increase/ push the pace.  Have a slower swimmer in front, great- work on not hitting their feet, maintaining a small continuous kick and stroke.  No doubt, you want to practice drafting at all paces and positions on other athletes- WHY??? Because in a race, if another pack or swimmer from behind passes your group, you want to already be in proper position on top of the water to accelerate and respond to the other pack.

 

The other skill you want to work on while at the pool is your response time.  Effective sighting is key in short course racing and essential to work with others.  Instead of just doing your normal threshold intervals, ex: 5x300 @ pace- challenge your efforts with 5x300, sighting at least 1x every length.  When you first do this main set, your times will most likely not match your normal 300yd/meter time.  Don't freak out, but notice the discrepancy and keep practicing your sighting technique by slightly increasing your kick and simply glancing right above the water line each time you 'sight'. 

 

FINAL KICK

You know how you hear a lot of coaches and/or triathletes warn about not 'kicking too much or wasting their legs in the swim.' 

Ya, go ahead and nix that idea.  Short course specialists know the value of 'creating a wake' behind them, literally!

You are going to have to train both your body and mind on this one- it hurts, your heart rate skyrockets when you first start incorporating this in your training (as with anything new, introducing a new concept in any part of your training will first increase heart rate and then it will drop as you become more effective with the skill), and it no doubt it is the exact opposite of what our brain tells us considering we are about to hit the pavement in a mad dash to our bikes out of the water.

 

Workout Skill/ Drill to Implement in Training:

At the end of a strength or speed pool session, put on your flippers, and finish with 3-5x100's swim with an exaggerated fast kick. The next week increase distance to something like 2x250, and the following week or two attempt the 500 'finishing kick' swim.  No doubt, it's brutal, but it works!

 

I will say this, the absolute BEST way to practice triathlon swimming is through the obvious- GET TO SOME OPEN WATER SWIM PRACTICES. 

Don't settle on simply doing the distance in the open water, nor is it ideal to just go out there alone. 

But rather the more people you have to practice and push you, the better.

Pool swimming is good but again the best option is to get outside in the true elements of short course triathlon swimming.

 

Next up we will look at the dynamics of short course and racing and how the bike segment is DRASTICALLY different than the long course.

Until next time, train with a smile~

Cycling for Runners

Morgan Davis

Cycling for Runners

Hey RUNNERS...guess what!?!? You don’t have to ONLY run on training days. When I train and coach athletes for a half or full marathon, I always include a couple cycling days a week. My favorite thing about cycling is it gives my mind a break from the monotony of running every.single.day.

There are many benefits of cycling for runners! Cycling is a great way to increase aerobic performance, stay injury free and actually run faster! Cycling is non-impact but has several aerobic benefits! You can go a lot longer than running to build endurance without all the impact running has on the body. Runners can also use cycling as a recovery tool. It aids in recovery by flushing out your legs. Then again on the other hand, cycling can be a crazy hard workout. Run speed can increase by doing hard intervals on the bike!

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You don’t need a fancy high-end road bike to get the benefits of riding. There are six different styles of bikes: road, tri, hybrid, all-road, cruiser, and mountain. All these bikes are designed for different styles of riding. Decide where and what style of riding you want to do before selecting a bike. Your local bike shop can definitely help you with this! Or watch see our quick video series on types of bikes: PLAYTRI TV

Happy running! Happy cycling! Train hard, recover smart!

Find more cycling and running tips on our Knowledge Hub on PLAYTRI.com

 

Orange Mud Product Review by Coach Raina

Muddy Waters
Orange Mud Review by Coach Raina

With temperatures comfortably hitting the triple digits these days, it’s tough to get through a run workout without needing crazy amounts of fluids.  Finding water fountains that are dispensing anything colder than luke-warm are few and far between. The problem, however, becomes how to carry enough water to make it all possible. Well thanks to Orange Mud, it’s now easier to get your hydration needs covered.

I have been running with a hand bottle for quite some time – I can hydrate, it forces me to not clench my hand, and I can even carry a few necessities, such as gels, a key, or even my credit card for a corner store stop. The problem I always have, however, is keeping the bottle cinched on my hand. It always loosens while running, so then all I can do it focus on my bottle and not my run. Orange Mud made it simple – elastic Velcro! With a wider band for comfort, and stretchy material making it possible for any size hand to use, OM’s hand bottle made the overall experience more enjoyable. With its larger, standard water bottle (such as like that on a bike), I had plenty of water for my run that I could easily get ice into. It was slightly heavier, but I’d take the extra few ounces in lieu of the ability to easily fill it with ice any day. It could even accommodate a larger bottle if I needed. Nutrition was tough to get in and out, but with some practice (and patience), a gel or two could be accessible as well.                                                             

So what happens when you need more than a bottle? Carrying bottles on bottles isn’t really possible, or practical. Enter the hydration vest. I wasn’t sure at first, thinking that the weight of the water would really bother me – won’t my back chafe, I’ll get too tired in my upper body, my arms won’t be able to move freely? Not at all! ONE run was all it took for the staff to become fans of the vest systems. The 1 liter option was perfect for me on quick runs, and the 2 liter option was a great choice for longer runs and the guys. The weight of the pack was perfectly situated on the upper back, and as the water sloshed around, the pack didn’t move at all (my favorite feature!). So many well-designed pockets for nutrition, a phone, and soft flasks. You can even hide your nutrition in the pockets over the shoulders! Overall, it was an awesome option.       

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Orange Mud’s long line of products makes training a breeze, and they’re non-hydration products are so fun too. (Check out their Transition Towel/Car Seat wrap!) Come by and try out their latest styles today!

                 

 

Benefits of THE SHORT COURSE training

After several years of doing long course, I realized that my speed (aka: tolerance for sucking it up) was sinking, dramatically.

It has been said, IRONMAN does NOT make you FAST... in fact, it will beat the crap out of you over time: mentally, physically, & metabolically...

And so my response was to kick the distance to the curb and put myself in the speed arena (short course: Sprint & Olympic distance racing).

 

For those who haven't truly raced at short course in awhile: it is humbling, daunting, and it hurts like all-get-out at times. 

BUT, it is also stimulating, refreshing in a sort of twisted way, and it TEACHES you so much about the sport and racing.

My goal last year: Top 5 AG at USAT Nationals.  This required me to race a lot and keep my eyes open to how these girls raced, if I was to hang on.

Here are just a few things I learned about training for short course.

 

TRAINING FOR SHORT COURSE

As expected, the number of training hours were definitely reduced.  BUT, the sessions were easy when they were scheduled as easy, and very hard when I was suppose to go hard.  There wasn't a lot of wasted time just 'kinda' pushing the pace.  That is probably one of the biggest issues I have with clients and also at times I find myself defaulting to as an athlete.  We honestly think we are going hard when in all actuality, we might be uncomfortable out on a long ride with some threshold intervals during distance training. But guess what... in the big picture, that isn't eyeballs popping out of our head, lungs about to explode, that short course demands.  As painful as that sounds, the short course workouts are just that - short - so you know in the back of your head you can grit and grind your way through it!

 

Short course allows athletes to see improvements on a consistent basis.  With long course, there are many sessions that are more vague and the benchmark may simply be about more time hitting the pavement.  With short course, you can almost see athletes check off and push new limits on a weekly basis. Improvements come with the mental, physical, and metabolic stimulation. 

When an athlete talks about burn out or not being motivated, I always think, "When was the last session that they felt like a little kid?"  Not using metrics as a boundary but rather only later as a review, and just letting their body fly freely... I compare it to when you used to race your bike down the street against your friends.... remember, it was so fun to go fast!

When the build is done correctly and there are adequate recovery sessions or days between the harder efforts of short course, you most definitely see progress and motivation!

 

Another aspect of short training is less time training so more time for LIFE & balance.  With the growing number of "couch to long distance" triathletes, the idea of triathlon as a lifestyle is being missed.  Whether it be time, energy or money, long course takes a significant amount away from our daily life and commitments. 

Many sessions, I might have felt like my lungs and legs were going to implode at times IN the workouts, they didn't steal my entire day, nor do they take away from other many aspects of my life. I like to explain it like this- You could literally race almost every weekend, be done before noon, meet the family for brunch, check off some "honey-do's" (aka: chores), play with the kids, and grill up some dinner... that is a full day, but a balanced day.

I found in short course this awesome balance and it agreed with my philosophy as a coach, "We are all athletes of LIFE... health, fitness, training, it is all built around the idea of making you more available FOR life.

Triathlon and training are a part of a bigger picture. I love and want to help establish plans that allow athletes to create lives that are consistent and congruent to their goals, both in and out of sport!"

 

These are simply a few aspects of the joys of training from short course.

Next time, I will point out the significant differences between short course and long distance triathlon swimming.

Till next time, train with a smile~

10 Reasons to get RETUL/GURU BIKE FIT

Top 10 Reasons YOU should get a RETUL/GURU BIKE Fit at PLAYTRI:

1)    You will be more comfortable and efficient riding your bike.

2)    You can maximize your power and endurance with an optimal position.

3)    You can prevent injuries - the right alignment prevents knee and back issues.

4)   Because chamois butter is an accessory, not a necessity.

5)    Because riding on the hoods isn’t aero.

6)    You gain more control of the bike.

7)    Because that numbness in your hands and groin isn’t a good thing.

8)    You’ll gain confidence in your equipment as a complete equipment check is part of the evaluation

9)    You can get a custom bike without the custom price.

10)    Because your saddle should be your friend not your enemy.

Contact your local PLAYTRI Store today to schedule a Bike Fit.

Get all the details of a RETUL/GURU BIKE FIT watching our 90-second video or at www.playtri.com/bikefits/

Have additional questions?! Give us a shout at: coach@playtri.com 

Hydrate, hydrate, hydrate!

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DRINK UP!!!

It’s here… the heat and humidity are here to play. 

Let’s take a look at some of the what, why, when, and how’s of optimal hydration.

(For the purpose of this article, please note, I am solely focusing on water consumption.  This does not include electrolyte or salt/sodium consumption.)

WHAT- Hydration

Drinking water sounds simple, right? Wrong- how many times do you get busy at work, around the house, doing errands and the logistics of your life and you look up and realize, “Crap, I haven’t had any water all day long!” Take that and double the distraction when we are out there training and racing.  We forget the necessity of drinking water.  Our bodies are made up of ~60% water.  From the moment we step out the door for a session or race, we begin losing water.  It is vital that you stay on top of your body and water needs.

WHY-

Did you know a simple 2% drop in weight can result up to 20% performance potential of the day???

In other words, when we lose focus and neglect our hydration we stand in our own way, hindering our performance and recovery.

WHEN-

How often should I drink water OUTSIDE of training and racing???

I always recommend clients to NOT force water down their pipes.  But many times, as clients begin to take note and ‘read’ their bodies better, they find that drinking ~6-8oz every hour that they are awake is easy to do but more importantly it is what their bodies need for optimal health, daily concentration, satiety, and recovery.

How often should I drink water DURING training and racing???

This all depends on the individual’s needs.  But a simple rule of thumb is every 12-15 minutes on the bike and roughly every mile on the run.

HOW-

Carrying water can be tricky in training.  But thanks to the array of products out there, we have no excuses.

On the bike, I always recommend an aero bottle, regardless if you are doing a short or long course. Also consider adding 1-2 bottles extra on the frame but NOT behind the saddle. 

In a previous article I elaborated on this concept.  But consider doing a plank hold for only 2min.  Now sit up and reach behind you.  Are you a bit a tight right now? Now think about being in aero for how many minutes or hours, pumping those legs, maintaining focus on the road, and balancing the bike… do you really want to sit up, slow down, balance the bike, watch the road, and try to reach around to grab that bottle- is it really worth it?  To me, no, but again, it is always the athletes choice.

Back to the bottle placement that I recommend. The aero bottle literally stares back at you the entire ride- she cannot be ignored- resulting in reminding you kindly to drink and drink often.  During training, the bottles on the bike can be used to easily refill that aero bottle as it runs low.

 

On the run, consider doing your run on a multiple loop course, carrying a handheld water bottle, or utilizing a hydration belt.  This way you are able to drink consistently throughout the session. Both the handheld water bottles and hydration belts are now designed in many shapes and sizes that easily fit your body and needs.

 

Now in racing, however, we are many times ‘gifted’ with awesome race directors and volunteers to ensure we are well hydrated. 

On the bike, I always remind clients for every 16oz bottle of fluid you have on your bike, you are adding roughly another pound (might I remind you, many of you paid to have your bike as light as possible- don’t waste it!) 

In most long course (70.3 and 140.6’s) aid stations are set up on the bike every 10-15miles (always check the course maps for aid station details).  I always recommend a client simply fill their aero bottle on the bike and that’s it.  Now there are exceptions if you are anticipating on taking longer than 45min-1hr and/or the heat and humidity are soaring that day, then yes, be on the safe side, carry that extra bottle on your frame to ensure you are properly hydrated.

As for the run, again how much do we love those volunteers for getting their happy butts out of bed to ensure we are having a great race?!?  Aid stations are typically placed every mile to 1.5mile apart (again, check with the course maps or race director if you have questions about where and how many will be on the course.) Regardless, use them!!! Normally these cups have about 2-4oz in each.  If you need more or don’t want to hassle with the traffic of the station, carry your handheld bottle or put on that hydration belt and drink to your heart’s content (make sure you practice this in training as you want to ensure you are comfortable and accustomed to how it moves with you).

WHAT CAN I DO TO DIAL IN MY SPECIFIC HYDRATION NEEDS?

In Playtri our goal is to dial in a client’s hydration, sodium, and caloric needs in and out of training and racing.  We can do this a couple ways:

A.     Resting Metabolic Rate & Caloric Testing

For more detail about these services and testing specifics, please email info@playtri.com.

B.     Pre and Post Training / Racing Weight with detailed feedback of how often and how much was consumed on the bike and/ or run.

Here is an easy way for you to start taking a more detailed look at your hydration needs.

1-     Take your weight, preferably naked, prior to leaving the house for your ride or run.

2-     Make sure you pay attention to not just simply how much you are drinking during the workout, but also when you start and how often you are drinking.

Suggestion -  Start drinking from the very beginning of the workout and roughly every 12-15min.

3-     Upon returning, weigh again to determine a loss or gain.

4-     If you have lost more than 2%, most make the mistake of simply adding more salt or calories.  Rather determine if you kept to a regular schedule of drinking water and how much at each interval.  If you were able to maintain this rhythm and still lost more than 2%, consider adding 2-4oz more at each 12-15min marker the next time you train.  This is an easy 10-16oz more water.

5-     The next time you head out, do the exact same thing- get your starting weight, commit to a drinking schedule and amount per interval, and step on the scale upon returning.

Again, this is just one quick and easy way to dial in your hydration needs.  If you need further direction or detail, please contact one of our Playtri coaches at info@playtri.com to help determine your training and racing needs.

Here’s to staying hydrated and enjoying a great summer of training and racing!

Coach Amari, see her coaching profile here.

 

 

Race Week Prep ~ So close to the finish line

So, you have done all the hard work and training, now you are in full blown taper mode, don't screw up the week leading into your race! 

Most likely you are now simply focusing on that starting line and all the possibilities that race day will bring you.

But don't miss out on Coach Amari's race week tips to help set you up for your best day.

 

1) Sleep

Make sure you are setting up your evenings with minimal commitments and be careful to not schedule many early morning meetings.

This will help ensure you are getting 7-8 hours of sleep or downtime a night.

You don't want to force the body but rather make sure to put away electronics, turn off the TV, and do your best to find a routine that calms you down and allows for ample rest

You might not sleep for 7-8 hours but give yourself space and time to chill it out a bit more than normal.

Consider taking a short 15-20min power nap as well during your lunch break.  Make sure you are not waiting till late in the day but rather power down prior to 2pm.

This will likely not disrupt your normal sleeping pattern.  Again, the goal is to simply allow your body and mind more rest and recovery prior to your big day.

 

2) Water

Drink 6-8 oz. every hour you are awake, outside of your training schedule.

I emphasize water for a couple of reasons.  Just to name a couple drinking water increases the natural flushing of toxins, aids in digestion, increased concentration, encourages recovery throughout your taper and ensures the obvious, hydration prior to race day.

I always hear people complain that it is hard to drink that much water.  And then I kindly remind them that they will be drinking water every 12-15minutes for several minutes or hours in just a few days.  Keep your body used to the idea of drinking often even when you are not training.  Don't force water down your pipes, rather drink 2-4oz every 15minutes.

 

3) Breakfast

Race morning brings nerves and anticipation.  A lot of athletes struggle to get down their race morning breakfast.  Although you probably have practiced this meal many times over in your training (hint, hint), leading up to your event, consider eating your pre-race breakfast a few times throughout the week.  Make sure you include the proper hydration to help stimulate quick absorption and your body's ability to utilize the fuel quickly.

 

4) Eat Consistently

Watch out for eating too many additional calories, as your training is at a minimal during taper.  As well, try not to overindulge at any given meal.

Eat small and steadily throughout each day.

Rather than saving your biggest meal of the evening, make your lunch the largest of the day.

Just like with the water, come race day you will be eating often.

You want your body to quickly utilize that energy all while pushing your limits and blood, oxygen, and water being dispersed throughout.

Keep your body in tune with the ability to rapidly digest to ensure come race day your body will properly respond rather than reject or delay your race with each feeding. 

 

5) Watch the Fiber

If you know you experience race day GI issues, are doing a longer distance, and/or are planning a PR- consider cutting back on foods high in fiber starting 3-4 days out of the competition.

This will hopefully limit the additional porta-potty stops!

When choosing starches consider rice and potato-based products while limiting the corn, flour, and wheat.  Also if you are fruit eater, have small servings at the beginning of the day.

 

6) Cryosauna / Ice Baths

Ideally, you want to minimize the amount of inflammation and increase the recovery process the week of your race. 

Your body will thank you if you can score at least 2-3 cryo sessions or ice baths. 

 

7) Massage, Chiro

If you are racing Saturday, I encourage you to get your last treatments on Tuesday and if your event is Sunday, no later than Wednesday.

Why?  For whatever reason, the treatment causes more pain or your body needs further attention, there are plenty of days in advance till game time.

Don't wait, get your race week treatments done early!

 

Have a great race!

It’s Summertime – Time for a Family Bike Ride!

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Debi Berg

Family bike rides can be so much FUN if planned correctly. They can provide a healthy way for the family to exercise together. 

Key tips for a safe and fun family bike ride

1.     Fun! Fun! Fun!

This is essential to making your family outing a successful one that the kids will want to do over and over again. Family bike rides should be a happy time for all. Learning better biking skills will come over time.

2.     Timing is Important

Make sure it’s a good time of the day for everyone to have fun.  Mornings work best for kids in general but choose a time when everyone is excited about going.

First rides are best if kept short and sweet making the outcome a positive one, you can increase the duration on the next ride!

3.     Check the weather forecast before you head out on your ride

·       Match clothing with the weather.

·       Include sunscreen and sun protective breathable clothing for summertime.

4.     Plan your route before riding

·       Find an easy terrain for the first ride that is a short, flat paved path or road. 

·       Makes sure the route is on a quiet road or cycle path this is safe and away from traffic.

·       As the family gets more familiar with riding together, you can then map out destinations like a park or the local ice cream shop to ride to.

·       Plan for bathroom stops as your rides gets longer.

5.     Breaks are essential

·       If the kids are seeming to lag behind, complaining or seem to be hot, it’s time for a break. 

·       Snack and hydration breaks are necessary and can be a part of the fun!

·       Carry a water bottle on all bikes and/or carry a backpack with extra water bottles and snacks.

6.     Making the ride FUN

·       Allow the slowest rider to set the pace for the ride.

·       With younger kiddos - along the route, think about riding from point to point.  Such as riding from a big tree to the next big tree. Breaking up the ride into segments makes it fun and gives a feeling of accomplishment. 

·       Look up destination points before your ride. 

  • “Let’s ride to see the ducks at the lake” 
  • Ride to a playground or design a fun scavenger hunt within the ride.

·       Plan some brief off the bike activities to break up the time on the bike.

·       Involve the kids with the planning and let them take pictures of the family bike ride.  Make them feel like it is a team effort and that they have contributed.

7.     Positive reinforcement goes a long way

·       “You are doing great” or “I like the way you are riding so straight” 

·       A positive attitude will keep the kids feeling like they can complete the ride and encourages future rides.

Safety Guidelines for Cycling

1.     Bikes should be in good working order

·       Check brakes and tire pressure before leaving on your bike ride. 

2.     A properly fitting helmet is very important

·       Helmets should fit snug and cover the forehead, sitting about 1” above the eyebrows.

3.     Be visible

·       Wear brightly colored clothing.  Reflective tape on bike, clothing & helmets can help.

·       Make sure all bikes have both the front and rear reflectors. 

4.     Be Heard

·       Bike bells are not only fun, but they can be used to alert other bicycles and people that you will be coming up and passing them.

5.     Obey the same traffic laws as other moving vehicles 

·       Signs and signals that apply to cars, also apply to bicycles.

·       Know the rules of the road, some include: Riding to the right side of the road or path that you are on, and always pass on the left.

·       It is best to get off your bikes and walk through a crosswalk to make sure you are visible to any cars.

·       In time, teach your children the proper hand signals that notify other vehicles that you are turning or coming to a stop.  Making a game out of who does the most proper hand signals can be fun.

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6.     Always be observant while out riding

·       Teach children to always be looking up and forward.  Accidents happen when we are looking down or turning our heads to look at something.

·       Watch for parked cars that might be opening their car doors or backing out.

·       Be safe when crossing streets. Turn and look both ways to make sure there are no cars or other vehicles coming your way.  It can be difficult for vehicles to see bicyclists.  Making eye contact with the driver of a car is important to make sure they see you.

Enjoy and make exercise a family pursuit!


Did you know that Playtri offers a series of ‘Cycling Skills 101 Training Sessions’ for children? They will learn the important bike handling skills needed to be a better and safer bicyclist.

Please contact us for more information.   Coach Debi Berg, debi@playtri.com

Train with a Group at PLAYTRI

It is simple, group workouts are fun and motivating. 

The goals in every PLAYTRI group workout are simple. 

As coaches, we strive to:

1- teach the athlete something new and implement the knowledge in each workout

2- push limits that are appropriately designed around their strengths and weaknesses

3- make new friends and have a great time!

But don't take our word for it, check out what some of the athletes are saying about PLAYTRI's Weekly Group Workouts:

"I look forward to meeting up with a group to train, it makes it much more enjoyable."- Tish R.
"Accountability, and there is always a friend there who is going to push you harder than trying to do the same run alone. Sweating together is always more fun than training by yourself.
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Or real reason- you will get texts from everyone asking where you were!" - Lauren S.

"Not all group workouts are created equally... yours are the best...I'm not really into group workouts - everybody doesn't have the same fitness level or speed...your workouts cater to all levels and speeds...I feel I can challenge myself by trying to keep up with speedier athletes, or I can stay in my own level and steadily improve...reading a W workout isn't the same as you explaining an interval with appropriate rest...you make them fun and appropriately stressful at the right moments." - Michael D.
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"It pushes me past my ability alone. It makes hard stuff fun."- Stephanie B.

 

"With almost all skill and experience levels represented at group workouts, it’s very easy to pair up with others around your ability.  I find this group collaboration to be a key to dig deep and give the workout all you have.  It brings home the social aspect of the sport.  We are also coached on by the best and most experienced triathletes in the industry.  I have finished each of my group workouts thinking - that was a great workout; I’m looking forward to the next one."- Paul S.

Come join one of the many Playtri Weekly Group Workouts... Don't miss the opportunities to learn, push limits, and have fun in the sun.

New training sessions starting soon at PLAYTRI store locations: https://www.playtri.com/group/

We look forward to seeing and working with you!

Summer Nutrition

So... it’s hot... it’s really freaking hot!

Athletes come to me everyday in need of *at times totally bitching:) about the temps and then the real problem- they can’t seem to stomach much because it’s 100+ outside and nothing sits well. Here are a couple, no it is not the complete guide, but very easy items to grab at your local grocery. 

HYDRATION/ LIQUIDS-
 These simple guidelines will help your entire system absorb and utilize fuel more efficiently.
 1. Water- increase to 6-8oz every hour, outside of the workouts

2. NUUN or another form of calorie-free electrolyte drink/drops- 1x in the AM & 1x at PM

3. Incorporate Tart Cherry Juice - suggest 6-8oz daily, personally enjoy ‘cutting the acidity’ by adding at least 8oz of water = roughly 16oz fluid total

4. Bone Broth- 8oz daily

5. Turmeric, Ginger, Honey, Lemon Tea to reduce inflammation- 1tbsp each: turmeric, ginger, honey, & 1/4lemon in 3cups of boiling water, let it steep for 15’, strain and knock it back

FOOD/FUEL-
Selecting foods that are naturally rich in vitamins/ minerals are essential in feeling your best.

1. Include as many foods with high water content: watermelon, cucumber, tomato, celery, romaine lettuce, spinach, broccoli

2. Decrease processed foods to less than 400cal/day: breads, pastas, tortillas, sweets, and yes even your protein powders- we want our ‘machines’ running on pure and natural foods. “The closer to the ground, the better.”

3. Select foods that are naturally rich in vitamins/ minerals are essential in feeling your best:
   A. Potassium- Sweet potatoes, Brussels sprouts, zucchini, avocado, bananas, kiwis, oranges, cantaloupe
   B. Magnesium- Spinach, seeds (squash/pumpkin), brown rice, almonds, dark chocolate, avocado, bananas
   C. Calcium- Collard greens, broccoli, kale, edamame, figs, oranges, salmon, sardines, white beans, okra, almonds

4. Lastly, grab some lean protein sources, such as- grass-fed beef, freshwater fish high in Omegas (salmon, tuna, sardines), free range chicken just to name a few.

Here’s to ‘stuffing’ our faces this summer!

Coach Amari's summer approach to Acclimating and Training

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Our research shows that it takes roughly 10-14days to acclimate to the blazing heat and humidity this time of year. Instead of simply throwing your body through the ringer, read up on Coach Amari's easy strategy to safely and effectively adjust as well as continue to nail those new limits, regardless of the temps!  

SHORT ON TIME: GO AHEAD AND JUMP DOWN TO THE ACCLIMATING STRATEGIES FOR THE NITTY-GRITTY IF YOU WISH.

The goal: slowly introduce your body to the added stress and fatigue of the increased temperatures and humidity. An outside factor to consider, how much recovery does your schedule allow?  Meaning if your lifestyle only allows a 5min cool down after each workout, you might consider the more conservative adaption route than the athlete who can include a solid 15-20min foam rolling/ stretching routine or compression boots/ massage throughout each week.  Again, the recovery tools simply help flush that excessive fatigue both mentally and physically- if we are not recovered between sessions, we risk injury due to the a. a rapid breakdown that the heat causes b.reduced mental and physical focus c. poor response, form, and mechanics.

So, let's get down to the meat of how to acclimate over the course of 4-6weeks.

1. Notice at most, we will only build to roughly 80% of your training time to be spent outside. Why? Have you ever heard the 'golden rule' of it is better to be 20% under-trained rather than 2% over-trained??? Let's keep this same philosophy with the environmental demands. (example: if you have 10hr of bike and running for the week, consider at most, at complete acclimation, doing ~8hr outside & 2hr inside).

2. In the beginning of this transition to outdoor training, keep the of your majority intensity sessions (Race Pace efforts or Harder/ Zone 4+) inside.

Rather, focus on your easier aerobic sessions (<Training Pace-Training Pace/ Zone 1-3) to build your 'base' during heat acclimation. 

3. You will also notice, you will never fully be completing your week's total training time (neither aerobically or anaerobically) outside. 

4Ideally you would have at least 24hrs between each outdoor workout.  NOTE- I said 'ideally'- this is not always doable,  but it is preferred.

5. Bonus ways to acclimate: do outdoor chores in the afternoon/evening, walk the dog... casually tackling life outside under low-moderate stress helps the body to quickly adapt to the conditions.

 


STRATEGY ONE

***FOR THE ATHLETE WHO: recovers rapidly b/w sessions, has good consistent sleep quality, focuses on available modes of recovery, regularly maintains a nutrient-dense diet and optimal hydration levels...

WEEK ONE

OUTSIDE- up to 30% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 70%

WEEK TWO

OUTSIDE- up to 50% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 50%

WEEK THREE

OUTSIDE- up to 65% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 35%

WEEK FOUR

OUTSIDE- up to 80% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 20%

 


STRATEGY TWO

***FOR THE ATHLETE WHO: less time to recover b/w sessions, low sleep quality, cannot or will not get: massage/rolling/stretching, maintains less than optimal daily nutrition/hydration, also consider age here- I like athletes above the age of 50 to more conservative in this build up...

Also there is reduced total time outdoor to encourage less breakdown and increased recovery...

WEEK ONE

OUTSIDE- up to 20% total time,- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 80%

WEEK TWO

OUTSIDE- up to 30%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 70%

WEEK THREE

OUTSIDE- up to 40%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 60%

WEEK FOUR

OUTSIDE- up to 50%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 50%

WEEK FIVE

OUTSIDE- up to 60%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 40%

WEEK SIX

OUTSIDE- up to 70%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 30%


Happy Training!

~Coach Amari

See Coach Amari's profile

Swim Equipment Checklist

Swimming is more than just jumping into a pool and staring at a black line. There are several tools and equipment every swimmer needs to be successful!


Here is our recommended swim equipment checklist:

 

Goggles:

1.     Brand new googles have anti-fog in them that lasts 6 weeks

2.     Once the anti-fog stops working I recommend foggles that lasts 1 week

3.     The longer you go without rubbing your goggles with your finger the longer your goggles will last

4.     Depending on the condition of your goggles you should probably replace them every 4-6 months


Speed suit:

1.     Allowed in non-wetsuit triathlons

2.     Provides aerodynamic resistance

3.     Eliminates drag

4.     You just feel FAST!


Wetsuit:

1.     USAT rules states that competitors may wear a wetsuit if the water temperature is 78 degrees or lower.

2.     USAT rules also states that if the water temperature is between 78.1-83.9, competitors may wear wetsuits but will not be eligible for awards.

3.     Full sleeve option and a sleeveless option (recommend trying both and deciding on the one you feel more comfortable in)

4.     The buoyant neoprene in a wetsuit will help the swimmer swim higher in the water, decreasing drag and increase swim speed.


More Pool Equipment to get faster and have some fun!

1.     Paddles- helps strengthen arm muscles and correct hand placement

2.     Fins- helps with floatation, speed and strengthen legs

3.     Pull buoy- helps with flotation and allows you to focus solely on your pull

4.     Snorkel- helps with freestyle form by taking the breath stroke out of it

5.     New Wave buoy- open water swimming flotation device for safety

6.     Ear plugs- helps prevent swimmers ear

7.     Nose clips- helps keep water from getting in your nose (great when using a snorkel)

8.     Swim Cap- helps keep hair out of your face (highly recommend silicone…very soft)


Playtri has everything you need to swim, bike and run! Shop online or visit any of our Dallas-Ft. Worth locations.

We now carry the Huub swim and triathlon line:

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Happy training!!

Making Cycling Safer

It’s warming up and everyone is happy to be out and about. So an increased number of drivers and cyclists are getting out on the road.

While there are health and environmental benefits to cycling, the road can be a very dangerous place when it’s not shared responsibly. According to The U.S. Department of Transportation, there’s been a steady increase in bicyclist fatalities since 1991, with 2016 reported bicycle deaths (840 fatalities) increased by 1.3 percent.

It’s critical that both cyclists and drivers take necessary actions in order to keep themselves and each other safe. Cyclists need to defend themselves with preventative measures and strategic ways of riding. Drivers, on the other hand, need to be extra vigilant and respectful of the additional cyclists that are inhabiting the lanes. Here are some tips to keep in mind when sharing the road.

CYCLISTS

Protect Yourself Before You Ride

  • First and foremost, always wear a helmet. While wearing a helmet is not a cure-all, it’s one of the easiest ways to prevent major injuries. But it’s equally important that you ensure a proper fit and wear a helmet properly so your helmet can best protect you. Any of our Playtri staff can help access and advise on bike helmet fit.
  • Make sure to keep your bicycle in riding condition with correct air pressure and working gears to avoid equipment failures as much as possible. 
  • Tuck and tie your shoelaces and pant legs so they don’t get caught in your bike chain.
  • Plan your route—if driving as a vehicle on the road, choose routes with less traffic and slower speeds. Your safest route may be away from traffic altogether, in a bike lane or on a bike path.
  • Don’t go onto the roads if you don’t feel confident with your riding abilities. We suggest joining a group ride to get started or to take classes to learn about new advances in cycling safety.

Make Yourself Visible

While it might seem obvious, it’s critical to remember that you’re more in danger as a cyclist on the road because drivers may not see you.

Best tips:

  • Be extremely visible by using bright flashing lights along with reflective tape anytime but especially important for dawn and dusk riding. Consider newer technology to alert cyclists when a vehicle approaches from behind:
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  • Wear bright colors and reflective gear:
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  • Ride with others in a group when possible: 

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  • “I didn’t see the cyclist” is, unfortunately, a common statement in cases involving motorists and cyclists.  That’s never an excuse, but it’s imperative that you, the cyclist, make yourself as noticeable as possible.

Ride Predictably and Responsibly

Many communities post signs that cyclists have the right to share the road. Often, the safest thing to do on a road that is below 35 miles per hour is to take a whole lane. Because the side of the road can get pretty dirty, you’re better off riding predictably in a straight line in the middle of a lane than making sudden movements to get around puddles or debris on the shoulder.

It is recommended that cyclists avoid riding on the sidewalk so that pedestrians are also safe.

Cyclists follow the rules of the road at all times. While it’s tempting to ride through a stop sign, it is imperative to your safety that cyclists come to a full stop.

Use bike signals with your arms for turns and stops or simply point to where you are turning ~ it's okay to over-communicate your intentions to other cyclists and drivers on the road.

DRIVERS

Be Mindful of Intersections

Intersections are one of the most dangerous places for a cyclist.

One of the most common situations that lead to cyclist injuries on the road is when a cyclist is going straight and gets hit by a car making a right turn by crossing over the cyclist’s path of travel.

Drivers need to signal early and cyclists who are traveling straight through an intersection need to be sure to not pass cars on the right if the cars have their right-turn signal on or appear to be veering right to make a turn. Bikes should pass on the left in these instances.

Pass With Care

Cyclists should always try to ride as predictably as possible. There are circumstances that force a sudden movement by a cyclist. It’s important for drivers to keep this in mind while passing bicycles on the road. The law in most states dictates that a driver must give a cyclist three feet space while passing.

It’s a good idea to be extra cautious when passing a cyclist — by driving slowly and giving sufficient distance — you never know when a cyclist might need to veer unexpectedly.

Be Patient

Getting stuck behind a cyclist may slow a driver down a few minutes, but the reality is that cyclists have virtually the same rights as motorists in nearly every state and need to be treated that way. Getting road rage behind a cyclist is a recipe for disaster for all involved.

The safe course of action for both cyclists and drivers is to be patient and respectful of each other’s existance and right to the road.

Ride happy and stay safe.

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Find cycle gear and accessories at any of our Playtri locations.

Find a group ride within your community. Playtri offers weekly rides at many locations: playtri.com/playtri-club/

 

Overcoming the Fear of Swim with Coach Raina

If there’s one thing that I hear over and over again when it comes to triathlon, it’s negativity about the swim portion of the race.

“I’m going to be the last person out of the water.”

“I’m not a great swimmer, it’s my worst part.”

“I just need to get the swim done so I can get to the bike.”

“I’m just hoping I don’t drown!”

Let me start off by saying that I also hope you don’t drown - Good grief, that’s not a great race plan!! As a triathlete and coach with a competitive swimming background, it was difficult hearing this over and over as I began coaching newcomers and age-groupers. “Swimming is like breathing to me” I’d tell them, and my lack of understanding of their fears, quite simply, left me puzzled. So as a coach that tries to bring hard science and education to athletes, I knew I had to look for commonalities and solutions.

After countless swim analysis sessions with athletes of all skills and levels, it’s surprising how alike we all really are. I find myself repeating much of the same principles and tactics to athletes that are not only struggling with the swim, but also fine-tuning their swim!! In the end, it all boils down to a few key, foundational techniques, and then it’s like anything else – it takes practice! Here’s what I’ve found helps athlete’s step out of fear, and into the water:

Get a swim analysis.

Youtube is NOT the way to learn how to swim (I’m still so shocked that I hear this on the regular!). Having a coach that can look at your technique one on one, and give you instant feedback, is a great way to learn how to adjust your swim to get more efficient. Video recording of your actual swim, mirrors in the water (such as in the Playtri endless pool), and taking pictures are some of the ways that athletes can see what the coach sees, and can immediately address during a session. Getting efficient in technique will help strengthen your balance in the water and make you more comfortable in the water.

Understand and plan for your swim.

Do you have something specific you’re shooting for? When you have a clear focus point, it can help keep you moving in the right direction. If you’re training for a race, know what the swim portion will consist of: How far is the swim? Will it be in a pool or open water? How long is the pool?  All too often, many athlete’s end up underprepared for the swim because they didn’t spend enough time training for race conditions. Using a pool to practice for open water, wrong pool size, not practicing with a wetsuit, and even the wrong lens color for the conditions of the day can create anxiety. Knowing what to expect on race day will help give you time to practice more of what you need. Visualizing your swim, joining coached open water swims, practicing your race day gear will make you more comfortable and more at ease come race day.

Remember you’re not alone, so keep moving!

Swimming is by far the most difficult portion for most triathletes, whether physically or mentally, so knowing that most of the people around you are feeling the same can help put you at ease - We all start out in “unfamiliar waters”. Keep your focus on what you’re doing in the moment, (trying to minimize the starting/stopping cycle so it will be more efficient and faster) and you won’t allow yourself the time to focus on anything else but your swim!

Before you know it, you’ll be through the water and back on land!!

Find a swim coach and training sessions with Playtri at playtri.com/personaltraining/

Running Tips from Coach Chuck

Running Tips to Get You Started:

·      If you are a beginner, don’t worry about how many miles to run, begin by running for time, not distance. 

·      When you decide to start running, purchase a good pair of running shoes designed for your arch and stride type. If you're not sure which type of shoe you need, visit a Playtri Store to get fitted properly. Good socks are as important as good shoes. Look for socks that are seam-free, and ones that manage moisture so you won't get blisters.  You can get those at Playtri too!

·      Before you start a run, you need a good warm-up routine, which includes dynamic stretching to get the blood flowing. Leave the static stretching for the post-run routine. Dynamic stretching includes walking lunges, butt kicks, high knees and toy soldiers—straight-leg kicks that stretch the hamstrings. Dynamic stretching will increase your flexibility and help prevent injuries by strengthening your muscles and joints. After doing some dynamic stretching, walk briskly for five minutes, then speed up to a comfortable jogging or running pace.  Check out Playtri TV for examples: https://www.youtube.com/watch?v=48-xuaY9RxA

·      When you finish your first run, don't stop suddenly. Instead, walk for another five minutes to cool down gradually.  

·      Recovering after a run is one of the most important aspects of training. Running makes your legs strong, toned and, unfortunately, tight. Stretching not only increases flexibility but can also be a vital way to avoid injury. Stretch your major muscle groups with focus on the quadriceps, hamstrings, IT band, upper and lower back, groin and hip flexors. Slowly ease your way into each stretch and hold it for 30 to 45 seconds.  

·      Running can also deplete the body's muscle glycogen stores, which is the primary fuel source for running. Replenishing muscle glycogen after a run within 30 minutes is important, and can be as easy as drinking chocolate milk, which is full of carbohydrates and contains protein. 

·      Beginning runners that want total body strength should include core workouts in their routine. Core work can also be done on days you do not run. You can have a great core workout without going to a gym or needing any equipment. Focus on body-weight exercises such as push-ups, plank and abs exercises, back extensions, and body weight squats.  

Running form is unique to the individual, but can be improved upon. Some general form tips:

-       Run tall without a pronounced forward lean

-       Don't look at your shoes as you run; look toward the horizon

-       You can run faster by increasing your stride turnover, not by overreaching with each stride

-       On uphills, shorten your stride, and drive more with your arms. Try to maintain an even effort, not pace

-       When running downhill, let gravity work for you by leaning slightly forward

At Playtri we can provide run form analysis, shoe fitting, coaching, and group training.  Stop by a Playtri location or contact Chuck at selcuk@playtri.com for questions or to get started.

Recommended Replacement ~ Bike Equipment

Training your body to stay in tip-top shape is only half the work!  Be sure your equipment is performing for you too.  

Here is a guide for how often you should update your cycling equipment to ensure safety and quality performance.

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Meet James

Our in-house bike guru and race team member gives his recommendations on how often to replace your bike gear & equipment


Bicycle Equipment replacement guide:

Cycling shorts - Once a season

Cycling helmet - Every 5 years (from date of manufacture)

Cycling gloves - Every 18 months

Cycling jersey - Every 18 months

Cycling eyewear - Every 2 years

Cycling socks - Once a season

Cycling shoes - Every 2-3 years

 

Bicycle parts replacement guide:

Cables and Housing - Once a season

Chain - Twice a season

Cassette - Once a season

Chain Rings - Every 2-3 years

Tires - Once to twice a season (depends on riding conditions)

Handlebar tape - Once a season

Shifter hoods - Every 2 years

Pedals - Every 3 years

Saddle - Every 1-3 years

Shifters - Every 3-5 years

Tubes - As needed

Carbon wheels - Every 3-4 years

Aluminum wheels - Every 3-4 years

 

Get the service you need at: playtri.com/service/
 

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James Kennedy
Playtri Store Manager - Plano