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.