Staying Committed ~ It's a Mind Set!

Coach Amari recommends having a Mind Set to keep you engaged and committed to your workouts and ultimately, your health. Her words of wisdom that she shares with her busiest of clients…

IT'S A MIND SET.... this is not a 'rah-rah' session, rather a reality (but I do have pom-poms & could pull them out if you really need them- joking!)

Day One: "My 15 minutes of the workout is better than the missed 3 miles!!!" At least I got 15 minutes in.

Day Two: "I missed my run yesterday, hubs and I want to get a workout in together quickly this am, weights would feel great, what do you think and want me to do?"

Day Three: "Won't get home from the office till ~2am, what can we do to make the most of my 1 hour tomorrow before I have to get back up here?"

THIS IS THE MINDSET THAT WE ALL SHOULD CRAVE AND EMMULATE... 

Here is an athlete with an incredible family commitment, professional career (24 hr work shifts happen weekly), and has extremely limited time.

I honestly am not even talking about the details of each workout, rather the mindset that life just doesn't just stop when they are 'training for an event'. 

In fact, this individual signs up for IM 70.3 and IM events to compliment the crazy. What is so fun about working with this person is that they truly do realize life is all about managing the moving pieces and they actually enjoy the process - they don't try to manipulate or 'get out of the challenge' rather they go with it and MAKE THE MOST OUT OF IT!

So I encourage you- 

1- Working Out & Training are NOT about perfection- guess what, just like life, we feel a sense of self-pride and accomplishment when we are committed to doing the very best we can, with whatever the day brings us- everyday.

2- It is a blast and a PRIVILEGE to have so many moving pieces to your personal puzzle- don't forget that both the process and challenges are fun.

3- You will ALWAYS be busy, better yet, you hope you are always busy- you have heard it over and over- you must take care of yourself before you can take care of another + practice what you preach, actions are more convincing than your words... 

They say '80% of life is about the mind-set'... your mind set and approach are your choices: limit yourself or thrive, every single day. 

Make no excuses, find a way to do something, especially when it is not perfect, and have fun sticking to it.

Go Get 'Em!

Coach Amari

Favorite Bike Drills

One of the best times of year to make progress on technique and form as an athlete is during the time of year when your race calendar is empty. Often times we call that the off-season, but this year is different. With races postponed or going virtual when the race season was just starting up in Texas, now is a good time to address technique and form issues. And when in-person racing starts up again you will be a stronger and more resilient athlete.

As a coach who really enjoys working with people on technique and form in all three triathlon disciplines, when I am watching a triathlete on the bike, my eye gravitates immediately toward their pedal stroke. Most adult-onset triathletes came to the sport of triathlon without having received guidance on proper pedaling technique. Likewise, we triathletes can also be resistant to working on our pedaling technique, because most of us probably learned how to ride a bike when we were young, so how much skill can pedaling a bike require?

But if you watch any group of cyclists in person, you can pick out the riders who have good pedaling skills and those who have poor pedaling skills. The ones with good pedaling skills make riding a bike look effortless as they pedal in complete circles efficiently transitioning through the different phases of the pedal stroke. While the ones with poor pedaling skills can look like they are wrestling with the bike, rocking their upper bodies and stomping on the pedals.

Triathlon is, in many ways, a sport of conserving energy so that you have enough energy to finish the race strong. Since we spend most of our time on the bike and completing roughly 5,000 pedal revolutions per hour, then it makes sense to work on developing our pedaling efficiency so that we have that little bit of extra energy for the run.

My favorite drill for addressing pedaling inefficiency is the single-leg pedaling drill:

•       Set up your bike on a trainer

•       Warm up for 10-15 minutes

•       Unclip one foot and rest it on a chair next to you. Pedal for 30-60 seconds.

•       Switch sides and pedal for 30-60 seconds with the other foot.

•       Clip both feet onto the pedals and spin for 60 seconds.

•       Repeat 4 more times.

•       Recovery for 5-10 minutes with easy pedaling and repeat.

When first starting with these drills, you may notice that you have a dead-spot at the top of your pedal stroke without the added momentum from the other leg your hip flexors get sore quickly. Focus on holding a stable upper body, an engaged core. The goal of this drill is to help you learn how to pedal in circles instead of squares by apply pressure throughout the entire pedal stroke. If you can’t seem to eliminate the spot, try the drill in a slightly harder gear so you have more time per pedal stroke to get it right.

Improving cycling efficiency is a simple way to become a better cyclist. Remember technique is just as important as for improving speed as increasing power/endurance.

 Remember Playtri has everything you need to keep you fit and healthy. Stop by or shop online at  PlaytriStore.com.

Coach JIm

Why Wear a Helmet?!

So many people are now biking!  It's such a great way to get exercise, enjoy the great weather and social distance all at the same time. A helmet can’t prevent bike accidents but it might keep you or your kids from taking a trip to the emergency room. Plus, a helmet helps to make you more visible and prevent a small accident from turning into a major problem!
 

Three quick tips to stay safe:
1) Make sure the helmet covers the back of the head and the top half of the forehead.
2) Helmets should fit snug to the head (always get a helmet with an adjustment device on the inner frame if possible for better fit!), and not fall off or slide around during movement.
3) The chin strap should be snug to the chin, leaving room to put two fingers between strap and chin - the strap should NOT put pressure on the throat!

Get A Great Quality Helmet at Playtri! Prices start at $34.99

Good news! All helmets sold in the United States have to pass the same CPSC safety inspection before they can be sold - this means that no matter the price of your helmet, they are all able to protect your head. However, helmet pricing often reflects improved features such as lighter weight, better ventilation, and generally more comfortable material. Many athletes who are spending more than a couple of miles on their bikes choose to invest in higher price point helmets because of how much they increase the enjoyment of the ride.

  Stay Safe! Shop Helmets at Playtristore.com/collections/helmets

Incorporating Your Family into Your Training

Many of us are working from home these days and if you have children, then you may also be balancing your children’s education with your work, while also trying to maintain your sanity and your fitness. If you find yourself struggling to get your workouts in, it might be time to adjust your expectations. Right now, you don’t need to be great, being a good athlete is good enough. And being a good athlete right now may just mean scaling back your expectations and incorporating your family into your training.

Here are six ideas for incorporating your family into your training (from a coach who has two children, ages 8 and 2):

1.     Embrace the family run. If you have children that are young enough, put them in a run stroller and bring them along. If you have children that are old enough, invite them to bike next to you during a run. With a stroller you will likely be running slower, but it will make you stronger. And with a child biking next to you, they can be your “team car” by carrying your water and helping you keep pace.

2.     Speed work in an empty field. Soccer and football fields aren’t being used these days, so put them to good use. Bring some cones or some other way to mark off different distances and do speed work while your children play in the field.

3.     Embrace the family bike ride. Family bike rides provide excellent opportunities to be active with your family, while you get a good recovery ride in. Get out the bikes for the older kids, the baby seats or bike trailers for the infants/toddlers, and third wheel attachments for the younger children and go for a spin around the neighborhood. Make sure to have helmets and water bottles for everyone. Take breaks regularly for water, laughter, and looking at nature.

4.     Strength training with kids. My oldest child’s school is sending out virtual P.E. classes that regularly include push-ups, sit-ups, burpees, and even games of tag. If your child’s school is doing something similar, join in!

5.     Strength training with kids, part 2. If your child’s school isn’t doing that, then begin incorporating it into your family routine 2-3 times a week. It’s important for your children to be active, so help set a good example and run around the backyard, jump rope, do burpees, or play soccer in the backyard. My oldest child likes to do TRX workouts with me, albeit a very simplified version of my strength routine.

6.     Train early in the day. Set your alarm for zero dark thirty and get that workout in before the co-workers (I mean, your family) wake up.

 Many of our regular routines have been changed lately and creating a new routine can be challenging. But routines are incredibly important for maintaining a healthy lifestyle and managing stress. There is no perfect situation for training these days, but making the effort to keep everyone happy and invested in healthy living helps in keeping everyone healthy, safe, and more at ease during these difficult times.

Playtri Coach Jim

Remember Playtri has everything you need to keep you fit and healthy. Stop by or shop online at PlaytriStore.com.

Training Safe During Shorter Days

Training Safe During Shorter Days

Fall means shorter days, which means less daylight for training sessions. However, the current available technology provides ample options for athletes wishing to maintain solid training volume year-round. Consider the following options when planning your training for the coming months:

Reflective gear and apparel: This includes any items with reflective surfaces designed to redirect light back to its source, creating greater visibility. Reflective items are highly recommended during low light or dark hours. Coach Morgan recommends:

·       2XU Reflect Compression Calf Guards

·       Nathan Bandolier Vest

Clip on lights and head lamps: Runners and cyclists alike can benefit from the wide variety of personal lighting currently available on the market. Many lights are now designed with clips or other generic attachments so they can be easily placed wherever it makes the most sense for the athlete. Coach Morgan recommends:

·       Nathan Runners’ Headlamp Neutron Fire RX

·       Nathan StrobeLight LED Clip

Bicycle lights: Cyclists are strongly recommended to have both front and rear lights on their bike for day and nighttime visibility. Many states require a functioning red taillight for low light or dark hours. In recent years, many bike lights have switched from being battery operated to USB rechargeable, making prolonged use easier and less expensive for athletes. Coach Morgan recommends:

·       Garmin Varia RTL510 Radar Tail Light

·       Lezyne Hecto & KTV Pro Drive Pair

Stationary cycling trainers: With smart trainers and apps like Zwift and TrainerRoad, the days of dreading the trainer ride are over! Trainers are a great way to get quality bike volume in on your race bike, even when you can’t get outside. Coach Morgan recommends:

·       Wahoo Kickr

·       Tacx Blue Matic

Maintaining Mental Health While Training Alone

One thing I've always loved about endurance sports is the community - It seems like there's always at least one other person out there up for a swim, ride or run at a moment's notice. I know a lot of us are missing this aspect of the sport right now, and we're missing community in other areas of our lives as well. Following are recommendations that I am making to my athletes to help them focus on mental health and self-care, while dealing with the mental and emotional challenges of more isolated training.

1. Stick to the plan: Recently our motto has been "Training isn't cancelled" - because it isn't. Just because your race was cancelled or postponed does NOT mean that the ultimate goal for your training (HEALTH) needs to be cancelled. Stick to the plan. If the plan you have currently doesn't make sense for your new race date or goal, then get with your coach and make a new one. We've been given one luxury right now, which is time, so take advantage of this opportunity to focus on building better technique, improving core/functional strength, or cross-training to become a more bullet-proof multisport athlete. You'll be that much better on race day. (Don't have a coach? Now's the time to find one - visit us at www.playtri.com/coaching for a free consult to get started)

2. Take time for easy movement: A 20-30 minute walk or easy ride around the neighborhood will give you time to refocus, recover from harder sessions, and absorb some vitamin D. If you are fortunate enough to be at home with family, include them, too, if possible (unless everyone is ready for some alone time!)

3. Try yoga: NOT for the flexibility (though that's a nice bonus), but for the forced meditation. Yoga requires us to focus intently on our movements and body, and to let go of our ego for a little while. We're all being bombarded by news, work and social media at the moment - take 30 minutes to focus away from the noise and get your head right. If you are new to yoga, start small with gentle/beginner courses (there are a lot of easy and free online options) and remember to listen to your body. Yoga isn't a competition - it's all about meeting yourself where you are, and growing from there.

4. Prioritize health: Sleep. Good food. Water. These three little things add up to make a giant impact on our mental, emotional and physical well-being. Aim for 8 hours of sleep at night (if sleep is a challenge for you right now, you may want to try iKOR, which has been shown to have a positive impact on sleep regulation and reduction of anxiety for many athletes), eat whole foods throughout the day, and try to finish 3-4 bottles of water throughout the course of the day (not all at once). These are process goals we set for our top-level athletes throughout the season, but the benefits (emotional stability and positivity, reduction in injuries, increased performance) apply to all of us. 

5. Give yourself room to fail: We're all facing new and uncertain situations right now. NO ONE has all the answers. When you fail, recognize it as an opportunity to grow. This is easier said than done - when we teach this concept to our young athletes, we use a line from the Positive Coach Alliance that asks "What is the most important play? The NEXT play." This means stop focusing on what already went wrong (you can't change it), and look ahead to the next opportunity (and apply what you learned from the previous situation). This is also known as having a "growth mindset," and it is heavily correlated with highly successful individuals. 

6. Connect: Find virtual opportunities for TRUE connection (i.e. not social media) with other people. Have a Zoom party with friends. Find an online game room and set up a tournament with extended family. Call a grandparent living in assisted living. Have a daily video call and "dinner" with your parents. Challenge yourself to really connect with someone every day.

 Finally - don't feel like you have to get it all right at once. Pick one thing from this list to focus on this week. When you miss a day or an opportunity, give yourself a clean slate and keep moving forward. Remember, this isn't about getting a perfect score, it's providing yourself with the opportunity to feel better, and do better as a result. Happy training, and I hope we can all go for a big group ride together in the not-so-distant future!

Benefits to Gait Analysis

Jesse Vondracek

Big training is the sexy side of triathlon. Having a full training log and big miles on strava is a confidence booster going into a race. You can brag about it on instagram and strava kudos are always thrown at the BIG workouts. When I go do 2k of drills in the pool, or a form run for 30 minutes no one seems to be impressed.

However, these skill sessions can reap more benefits in the long run that all the monster training in the world. It is always hard to convince athletes that going slow can in the end make them fast. Getting a professional to help look at your running gait and really break it down for you can help you stay injury free, improve your running economy, and learn a bit about what is going on in your stride. This is a great way to gain “free speed”. As in, at the same fitness level you will run faster. Sounds like a win, right? Convincing athletes of this is a tough one, but if you can it will be worth it! 

Using myself as an example - I would grind myself to bits every season, then get the same injury and have to take weeks off of running. I had a weak hip causing stride issues. Three years ago I took the time to get a gait analysis at Smith Performance Center. They evaluated my stride. It is extremely far from perfect. But, the only thing we looked at is what is the driver of my injury. They coupled the analysis with some muscular strength testing and formulated a plan. I worked on my hip strength and incorporated some running drills in order to encourage my left glute to fire. Since then I have been injury free on the run. I also have a better feel for my run. I can feel when muscles are doing their job, and when they are not. Developing this mind body connection is very important for staying healthy.

Take the time to run slowly and correctly and you will be faster in the future! The early season is the best time to get a gait analysis, but any time is the right time if you have never had one. See what you are doing right, and what you can improve upon. Remember to take the time to do the work in order to improve and enjoy Free Speed down the road!

Get your Gait Analysis at Playtri. Get all the details here: Playtri.com/testing

Swim Fitness at Home

As swimmers & triathletes, we've all had periods when our swim training was interrupted due to lack of pool availability. However, you CAN maintain swim fitness at home with swim-specific conditioning utilizing resistance cords or similar tools, and for some athletes, this is actually an opportunity to become even more aware of how to properly engage muscles throughout the stroke.

Here's one of my favorite at-home sessions for you to try - mix it in with your regular conditioning 2-3 times a week.

Recommended equipment:

 Resistance cord or similar tool -

· I like the Finis Dryland Cord with medium resistance for most athletes because of its easier anchoring strap, freely rotating handles and lighter resistance (which means lower risk of overusing stabilizing muscles in the shoulders). 

· I LOVE the Finis Slide Dryland Trainer because it has all the benefits of cords, while providing more constant resistance and lessening the risk of overloading the shoulders.

Padded surface to lay on (exercise mat or carpet)

 Warm up:

10 x Forward Arm Rotations - use one arm (straight) to make 10 big circles (do both arms)
10 x Backward Arm Rotations - now circle the arm in the other direction (do both arms)
10 x Walking Lunges with a Twist - while in the lunge position, pull arms overhead and twist towards the front leg
8 x Plank to Down Dog - alternate between a straight arm plank the yoga "down dog" position

10 x Forward-to-Back Leg Swims - while stabilizing yourself, swing one leg forward and backward (do both legs)
10 x Side-to-Side Leg Swings - while stabilizing yourself, swing one leg side to side in front of the body (do both legs)

Main set:

First, check out this video of Playtri-sponsored coach Jesse explaining how to mimic the underwater freestyle stroke with resistance tubing.

It's important to note that the muscle group doing the most work at the front part of the stroke is the lats (latissimus dorsi) and the group doing the most work at the back part of the stroke is the triceps. Take a moment to try and enage each of these muscle groups separately. Note that your core (abdominal and back muscles) should be active during all movements!

Take your resistance tubing and anchor it to a heavily weighted stationary object (stair railings and bed frames are perfect for this).

Repeat the following set 2-4* x through:

 *ALWAYS stop if you feel your form getting sloppy!
30-90 seconds of continuous Two Arm Catch w/ tubing (see Coach Jim demonstrating here)
30-90 seconds of Tricep Extensions with tubing (see Coach Jim demonstrating here).
20-40 seconds of Flutter Kicking - lay on your back with hands under your glutes, legs slightly lifted off the ground and straight with pointed toes, mimic the flutter kick of the freestyle stroke
30-120 seconds of continuous Two Arm Stroke w/ tubing - using both arms together, complete the full underwater stroke cycle
30-60 seconds of Glute Bridges - lay on your back with legs bent and feet flat on the ground, squeeze glutes and raise hips as high as possible before lowering back down
30-60 seconds of Plank to Down Dog (same as the warm up drill)

Cool down:
Walk for 5 minutes, and repeat some of the easier movements (arm rotations and leg swings) from the warm up to keep the blood flowing and start the recovery process.

Hopefully, we see you at the pool soon, but until then - keep working that swim fitness!

Time to Mix Up Your Run!

We all love logging miles on the run (and posting about them after), but the truth is that just "doing the miles" actually isn't the only way (or even the best way) to improve run efficiency and speed. Studies show that some of the fastest/most durable runners participate in a variety of activities and movement patterns that contribute to run strength and speed, while encouraging better neuromuscular activation and improved adaptability. 

An easy way to mix it up on the run is to incorporate run drills into your training sessions - here's how.

Start your session with 5 minutes of easy running or walking - you should be able to have a conversation during this warm up period, and heart rate should stay low.

Follow this up with 10 minutes of run drills. Pick 2-3 drills and work on doing them with good posture and crisp movements. Take walk breaks in between reps so you can really focus on the intended technique for the drill. This is still part of the warm up, but now we're really preparing the body for work.

Once you've finished your first set of drills, take a quick moment to see if any muscle groups are feeling tight - if you find any, do some light stretching (dynamic stretching is always best at the beginning of a session) to get additional blood flow and flexibility to those areas. No major stretching at the beginning, just working out the kinks as needed. 

For a main set, try doing the following 2 times through:

· 5-10 minutes TP HR run (Zones 2-3)

· 5-10 minutes drills (you can mix it up with different drills than you did at the beginning)

· 1-2 minutes run at 5K race pace

· 1-2 minutes walk

Finish up with 10 minutes of walking, and some more stretching. Remember that the goal of every training session is NOT to finish without anything left in the tank - that is the goal on RACE DAY. The goal for workouts like this is to finish knowing you did everything with proper form, and the workout built stronger neuromuscular pathways, without developing habits you'll have to undo later. Having a heart rate monitor can be extremely helpful for ensuring you don't over do it - athletes in our individual training programs are required to wear one for every run.

Thanks for joining us today. Remember Playtri has everything you need to keep you fit and healthy. Stop by or shop online at Playtri.com.

Morgan Johnson Hoffman

Solo Cycling to Make Big Gains

Solo Cycling to Make Big Gains

Athletes - we all enjoy riding with others as an opportunity to push ourselves (read: race against other people for free), but in reality, sport science shows us that most of our highest quality training sessions are performed solo because it allows us to do the workout that OUR body needs most for OUR goals. Here are some ways you can get the most out of your solo ride:

1. Work your skills - Practice riding with one hand, taking turns properly and holding the line. Remember to look where you want to go next, and use your whole body to steer! You should also consider having a private lesson if you're not sure how to develop your handling skills.

2. Follow your heart (rate) - Keep HR in Zones 2-3 for longer endurance rides, and practice gearing appropriately to prevent jumping into Zone 4 on climbs and windy sections. This is incredible training for the mental focus required on IRONMAN race days, and will allow you to do more bike training because of the lower level of damage your muscles will sustain. Make sure you have a good HRM and computer to get started!

3. Power your way through - If you've got a power meter, identify your power zones and use those to work your development in interval workouts. At Playtri, we love having a power goal for intervals, and a heart rate goal (usually Zone 2 or 3) for recovery so we get the most out of each interval. If you're new to training with power, we love the Garmin Vector 3 pedals for their price point and ease of install.

4. Train your race brain - We can't ride next to a friend in triathlon. Spending a few hours alone with nothing but our thoughts can seem tough, but it can be essential preparation, especially for longer races. Pick a few positive phrases or mantras to repeat to yourself, and practice correcting (not ignoring) any negative or distracted thoughts that float through your brain.

Keep training, and remember that every workout is an opportunity - approach it with the right mindset, and get the most out of it!

Remember Playtri has everything you need to keep you fit and healthy.  Stop by or shop online 24/7 at Playtri.com

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!

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

What I Wish I Knew

What I wish I knew… a coach’s perspective

When I started triathlon 16 years ago, I knew exactly what to expect. I knew that I would get in better shape. I knew I would enjoy the training. And I also knew that I was going to be near the front of my age group during my first season. I was right about the first two, and I was completely wrong about the last one. I had no frame of reference for how races would go and how to properly train besides do some swimming, biking, and running each year. Years later, I’m a triathlon coach, and here are 5 things I would have told myself back then.

1. Open water swimming is really different.

Pool swimming is a great tool for training, but if you race in open water then you need to practice open water swim technique and skills. Work on holding your position when you get bumped by other swimmers. Work on sighting year-round. Learn how to draft and move about in a pack.

2. Emphasize the bike.

The bike leg is the longest part of any triathlon, so the more you can spend on the bike building bike-specific fitness and skills the better!

3. Brick runs are necessities!

Just because you may be a strong runner, doesn’t mean you’ll run as well after your swim and bike. Don’t expect to keep your regular run pace. Make sure to schedule bike/run “bricks” into your training on a regular basis.

4. “Don’t get injured. Don’t get sick.”

Words of wisdom from 3-time Ironman World Champion Craig Alexander when came to Playtri Dallas on June 4, 2019. Consistency is key in triathlon training and if you get injured and sick you can’t be consistent. Make sure to take care of yourself by sleeping well, eating healthy, and doing regular “prehab” work like foam rolling and strength training.

5. Work with a coach.

The triathlon learning curve is steep in the first few years of racing. Working with a coach can help smooth out the learning curve and make improvements faster.

Coach Jim Rowe

Playtri Level 2 Coach

UESCA Certified Triathlon Coach

IS 2020 THE YEAR FOR LONG COURSE?

IS 2020 THE YEAR FOR LONG COURSE???

So many of you are contemplating your 2020 goals and if long course is best for you.

As a coach, IDEALLY I will sit down with a client and play ‘Devil’s Advocate’.  Here are a few points I like to discuss through:

·       EXPERIENCE

The fortunate and unfortunate part of this sport is that we are encouraged and believe that we can accomplish whatever we want!  BUT when we look at the human body AND mind- there is a natural progression and resilience developed with the sport specific discipline and purpose.  Working your way from short course to long course will challenge your body.  It will also maintain a healthy balance and excitement without the risk of burnout. I encourage athletes to tackle MANY short course races, then move into 2-4 middle distance events, and after 3-4years in the sport, take on long course.  Remember, experience being the goal, you are able to do far more short course races/ year, keep learning through different race day challenges so that when you hit that starting line at your BIG day, you are ready to take on anything that is thrown at you!

·       WANT TO GET FASTER

Bottom line- you want to get faster, you want to PR, you want to qualify: you WILL NOT do so, doing long course.  Ultimately plugging away at long miles will only leave you with more endurance, NOT speed.

Racing at your next level will require, not longer, but rather those harder threshold sets and focus. SPEED= burn, baby, burn!

·       PREVIOUS INJURY/ LACK OF MOTIVATION

IF you have struggled with injury OR dealt with lack of motivation over the last 12months… long course will not fix this.  Risking further injury and/or trying to ‘will’ your way through the training is one of the scariest processes BOTH coach and client can put themselves through.  Why risk both the physical and mental breakdowns that will not only inhibit your race day but also interfere with outside relationships and responsibilities….

Long course should stimulate you, not take away from you and your daily life!

·       BUSINESS / OBLIGATIONS

Let’s say you have some big professional goals, you just landed a seat on the board, or you’re starting a new position…. Give this/ these opportunities your focus and time. 

Hit many short workouts that challenge you without draining you, stay consistent through the ups and downs at work, gain lean muscle mass, and nail some weekend PR’s at local races. 

Both your professional life and athletic aspirations will thank you!

·       FAMILY / FRIENDS

And the most obvious when deciding if long course is your best option: are you maintaining/growing personal relationships.  If you are getting married, having a child the day of the race, walking your kiddo down the aisle the month following a race, simply want to be connected with others … skip long course. Life and the people in it, ‘TAKE WORK’.  At the end of the day: goals should not steal you away.  

HERE IS THE CAVEAT TO ALL THIS- you must establish your personal priorities and goals.  No one can nor should do this for you.  You must establish what matters to you beyond the glamor and peer pressureJ.

Again, with many years of experience as both athlete and coach, I am able to play ‘Devil’s Advocate’ and hopefully encourage you to think through short or long course for 2020.

If you would like to talk further through your options/ concerns, please email: Amari@playtri.com

Goal Setting and Improving Your Fitness This Year

Here we are, 2020 has arrived! There is excitement and motivation to take on new challenges. 

Here are Playtri Coach Am's tips to help you tackle 2020:

1.      Define & Establish

Your goals should be clearly defined. We encourage athletes to list no more than 3 races and or goals/ year. BUT we also want clients to list 2-3 long term goals that have an endless timeline.  In the end, there are no limits.  Knowing where you want to go and understanding why you want to achieve the goal(s) are crucial for consistent motivation and perspective throughout the year.

2.      Educate Yourself

“You have never accomplished the goal you have set, that is why it is called a GOAL.” I remind this to athletes all the time. Do some homework. Whether it be time, money, or other resources, it is of huge benefit to speak with coaches and/or fellow seasoned athletes who have repeatably walked the road to where you want to go. But understand, just because a coach has coached others through the process, or another athlete has conquered your goal for themselves once or twice, this does not always mean this your best reference. So speak, read, learn from sources around you. BUT keep things into perspective and in balance with all aspects of your athletic experience and knowledge. No two approaches are the same.

3.      Create Detailed Benchmarks

Whether it be weekly, monthly, quarterly, your goals should include benchmarks and or testing to ensure a progression and gains.  Depending on the goal, “benchmarks” may include VO2 testing, heart rate testing, camps, races…. Design your year to include precise targets.

4.      Learn to Adjust

What if your life has stepped in and disrupted the flow of your training? What if your benchmarks fall short of “the plan”? Hey guess what, at some point, this is going to happen.  The more experienced the athlete, the quicker the adjustments are made.  This truly sets good athletes apart from the great; greats don’t continue to repeat what has not worked only to falsely convince themselves that magically it will be different next month. Plan for modifications throughout the year and determine potential shifts. The more prepared you are: the less likely you will waste time, energy, and more likely you will stay committed to the goal.

5.      Expectation & Patience Go Hand-In-Hand

One of the biggest mistakes new and seasoned athletes make is impatience. The commitment to the goal, personal growth, and development cannot be bought. I like to emphasize to my  clients, “the goals will never be sacrificed, BUT the steps required and the timeline to accomplish the goal most likely will change.” Again, the journey cannot be purchased through anything other than your daily commitment and consistency. Enjoy the ride.

 Here’s to your fantastic season, 2020 is your year to improve and achieve your next level!

Coach Amari

Running Equipment Checklist

How To Choose Running Shoes

Photo credit: Saucony

There is no “best” or “great shoe” that will make every runner happy.  Every major running brand manufactures all different types of running shoes (cushioning, stability, minimalist, racing, trail, among others).  Therefore, you will have a good pair of running shoes and a lot of not-good ones from any brand.  What determines a good running shoe for a runner is to know the running form.  Also, distance or surface will determine the type of the shoe. It’s recommended to get help from a “fitter”, preferably after knowing the running form.  The shoe “consultant” should be able to match the perfect shoe based on the runner’s form.  A pair of running shoes which was a miracle for a particular runner may be the cause for injury for another one. 

Why Do We Need to Replace Running Shoes?

While most of the visible wear to a shoe occurs on the upper fabric and the “outsole,” the hard rubber bottom of a running shoe, the wear that most affects biomechanics (and thus, the wear most likely to have an effect on injury risk) occurs inside the midsole.

While EVA foam is quite resilient, research shows that it still breaks down over the course of thousands of foot-strikes.  The wear will be more if the athlete is running every day versus every other day, so we recommend having two pairs for everyday runners.  Also, the surface (concrete vs. dirt), weight of the runner, and running gait (over-striding will wear the shoes) are some of the other factors that determine wear and tear.  As a guidance, it is recommended to switch to new running shoes after 500 miles (250 miles for racing shoes).

What to consider when buying a running shoe:

Photo credit: Hoka One One

Outsole Characteristics

The outsole is the bottom of the running shoe. A quality running shoe will have two types of rubber on the outsole: carbon rubber and blown rubber. Carbon rubber is a stiff and heavy material, while blown rubber is lighter-weight, cushioned and flexible.

Good running shoes have flex grooves and a split heel. Flex grooves are cut horizontally across the forefront of the outsole. They allow your foot to flex at the ball and roll more naturally when you are running. A split heel creates an outer and inner piece of the outsole. The split heel makes heel-to-toe running more efficient.

Midsole Characteristics

The midsole is the shock-absorbent material between the outsole and the upper shoe. This is an important part of a running shoe because the construction and materials impact cushioning and support of the shoe. There are usually two types of cushioning found in good running shoes. EVA is a lightweight cushion with limited stability and durability. Polyurethane is more dense and stable, making it heavier. Try shoes with the different types of midsoles so you have a better idea of how they feel.

When looking for overall stability in a running shoe, look for stiff materials used in the midsole. These materials are in the inner or medial part of the shoe in order to prevention excessive inward rolling. Heavier-dense materials may also be in the medial part of the shoe to increase stability. This could be a big plus if you choose a running shoe with EVA cushioning. If you’re not sure what materials are in the running shoes, ask a salesperson.

Upper Characteristics

The upper is the outer body of the running shoe. The materials that make up these running shoes are lightweight mesh, which provide stability, comfort and a snug fit.

A last is the shape of the running shoe. Running shoes will come in three different shapes: straight, semi-curved and curved. These different shapes will vary in comfort depending on how they conform to your particular foot. The toe box is the front part of the shoe that should allow your foot to flex. Never wear running shoes with a too-small toe box, which can cause pain and cramping. Allow about an inch (or a thumb’s width) space between your longest toe and the front of the shoe. Heel counters are a material that reinforces the heel and promotes stability. They may come in different degrees of stability and stiffness.
 

Let's Talk Socks

Photo credit: @Swiftwicksocks

Every runner should have a good pair of them. Running socks are specifically designed with synthetic fibers in order to help give you the added comfort and support you need. Running socks also help to protect your feet. They can reduce your risk of developing painful calluses and blisters. One of the most important features is “wicking” which means the running sock literally pulls the moisture away from your feet and transfers it to the outside of your shoe. The fit is also important, the sock should be snug, comfortable and supportive on the arch and Achilles areas.

Compression Sleeves/Socks

Compression technology has been provided to limit swelling, especially in the calves, where a substantial amount of blood volume can pool while running.  Good compression product should help better circulation, hence oxygenation and recovery.  But what’s equally beneficial about compression is the fact that they reduce muscle vibration, which results in muscle fatigue.

Increased blood flow is going to help improve your performance and decrease the rate of fatigue of your muscles. It will also help you to recover quicker, meaning that you will be ready for your next workout, so you can train harder.

Shop Playtri for all your running needs ~ our expert sales staff will set you up with the right gear to achieve your running goals!

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.

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.

"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!

Off-Season Training Tips

BACK TO THE BASICS

What is the off-season? Many folks seem to think it is all about taking time completely off BUT THEN they come back Jan 1 all signed up for huge 2020 goals!

At this time of the year, I absolutely promote the idea that fitness should not strictly be Swim-Bike-Run.  There is tremendous opportunity right now to return back to the basics and dial in corrective workouts and technique.

Here are just a few (of the endless) drills and technical workouts that I strongly suggest for your ‘off-season’:

1.       SWIM

KICK SETS WITH THE SNORKEL- Focus on the continuous small kick, engaging in core/ glutes/ hamstrings to maintain proper body position on top of the water- most under rated drill out there!

SINGLE ARM DRILLS WITH THE SNORKEL- Whether working the front end of the stroke, crescent elbow, finish through the hip line, or ‘recovery’ phase, there are endless possibilities to dial in a more efficient stroke.

2.       BIKE

SINGLE LEG DRILLS- On the trainer/ outdoors, to smooth out that pedal stroke and reduce ‘dead spots that lead to loss of power and risk of injury’ work 5-10 x 30sec-1min/side single leg pedaling.

OVER- GEAR WORK- Not focused on target hr rate/power, again inside and/or outside, shift into a hard gear, holding anywhere between 45-65rpm.  Starting point ~30min: 4min at a time w/ 1 min recovery in between.

3.       RUN

SINGLE LEG DRILLS EMPHASIZING THE LIFT- We want to encourage the glute and hamstring muscles to wake up and ‘join the running party’ (triathletes tend to rely too heavily upon their quads) +isolate each side with various paces.

BRICK BIKE SESSIONS WITH QUICK BRICKS- Yes, this is a drill.  I have athletes simply do 1/2 mile out, 1/2 mile back- no pace goal, certain aspects we emphasize: run cadence, easy build, breathing only through the nose (again so many ways to tackle this drill)

4.       WEIGHTS

SINGLE LEG/ STABILIZATION EXERCISES- Simply put, ‘balance’ out the body (hence ALL the single sided work above).  Also add this element into your strength sessions.

ROTATIONAL/ LATERAL EXERCISES- Triathlon moves primarily in one direction.  Make sure to add exercises that involve directional changes, different pace challenges, rotational work… you get it, move different in the gym J

5.       RE-ESTABLISH YOUR RECOVERY FORMULA

Nope, you are not in tri race season. My guess you are getting your body back into routine.  Crazy, but this is when athletes are prone to injury = some humbling workouts remind us that we don’t have the fitness or feel we did a couple months ago + lack of technique focus = end in poor form and overuse as you compensate to try and ‘get back’.

That said, incorporate foam rolling, stretching, massage, physical therapy… all methods into your recovery formula NOW.

Maximize this ‘off-season’, details will ALWAYS matter when we are talking strong and efficient come race season.

If you have any questions or want to schedule your assessment and specific drills for your strengths, weaknesses, and goals?

Email me: Amari@playtri.com

Coach Recommended Tools for All Athletes

Tools for All Athletes

As I coach I spend a great deal of time interacting with athletes. This includes face to face coffee time, time on the track, and going for swims and rides together. Of course, there is always a TON of interaction online. Unfortunately, it is not practical for me to be at every session with every athlete. This means that much of my coach-athlete relationship is built over a training platform. I look at their workouts and always look at the comments written by athletes. I think that how an athlete feels is as important as the data they provide. That being said, I do need the data to pair with their thoughts. I have a few tools that I love athletes to have in order to help us gauge effort, stress, and workouts. 

Most working athletes do not consider the giant toll life stress plays on their workouts. Having athletes monitor their daily stress with a tool like the Vivosmart by Garmin is a massive value. The tracker lets us look at total stress from the day, sleep quality, and workout stress. We can use this to shape future workouts, plan around stressful days, and understand why workouts went a certain way.  Athletes can be good at putting their head down and doing work, disregarding sleep and stress. This is great, until it isn’t. This tool can help athletes understand just how stressed or tired they are. 

Getting the experts to check out my power meter!

The power meter is another must-have. Whether it is Garmin, Powertap, stages, or Sram, a power meter is a great tool to put a number to cycling efforts. Cycling has an extremely high amount of variability. Terrain, weather, wind, road surface, hills, groups and traffic all affect speed, duration, and/or distance. Power offers an objective tool that shows just how hard an athlete was working. Once we have established zones this is a very effective tool for writing workouts, gauging race efforts, and measuring fitness gains. An all-around essential!

“Adult-onset swimming” sounds like an affliction, and that is on purpose! Adults learning to swim need to take a different approach than children. Most children learn to swim without any gadgets. That is great, and I admire the purists. Children learn with a coach on deck and are much better “sponges” than adults. Tools like the Aqua Sphere Focus swim snorkel and buoyancy tools can be helpful. They take away various parts of the stroke so that you can focus on other parts. The snorkel cuts out breathing so that you can focus on your stroke. The buoyancy tools help you float so you can work on other aspects of the stroke.

Always running with a watch!

Last up is the running or triathlon watch. I can’t remember the last time I saw someone running without a watch. PlayTri has a wide variety of Garmin watches, but my go-to is the Forerunner. I find the heart rate from a strap to still be more accurate than wrist based heart rate, and I like having heart rate for running, even if only to use after the fact. The Forerunner can also be used for swimming and riding which is a huge bonus. For running, having a watch for pace, duration and to keep track of intervals is crucial. Being able to look at all the data afterward can really help give you a complete picture. It can be hard to tell if you are running on a false flat up or down, so having that data after can really help you compare pace to effort to heart rate and look at elevation gain or loss. 

The last tool is different in that it does not provide me feedback or more information. It does help the athlete stay healthy, which is one of my main goals. The trigger point foam roller is the recovery tool that has stood the test of time. Every athlete should have a foam roller and know how to use it. Foam rolling can help you figure out how your body is really feeling. You can often find sore places you didn't know existed. I have found this to be the best all-around recovery tool for athletes to use 4-5 times a week. 

Find these tools at Playtri.com/onlinestore

JESSE VONDRACEK

Learn more about Jesse at Playtri.com/partner-coaches

Cold Weather Racing

Fall is a fun time to race. The cooler temperatures, the changing colors, but the change in temperature requires a change in your racing strategy. If you are doing a cold-weather triathlon this fall, here are my quick tips:

1. If it’s an open water swim, acclimate to the cold water. Cold water on your face can trigger you to gasp for air. Get your face in the cold water before the race, and practice turning your head to breathe as you would during the race.

2. If it’s an open water swim, along with your wetsuit wear earplugs and wear two swim caps. Both will help your core temp stay up.

3. Wear a two-piece tri suit. Do the swim without the top on. Water is an excellent conductor of heat, so a dry tri top to put on in T1 will be helpful.

4. OR Skip the Tri Top and go for a heavier weight and/or wind-resistant long sleeve bike jersey/jacket.

5. Keep your hands and feet warm while you bike and run. Wear gloves on your hands. Cold hands don’t function as well. Have a pair of rolled down gloves ready to put on in T1. And cold feet aren’t fun for running on, so keep them warm on the bike. Wear socks (wool stays warm even when wet) or toe covers or tape over the vents in your bike shoes or a combination of these. But make sure to roll your socks and gloves so they are easier to put on in T1.

6. Keep your head warm. Wear a beanie underneath your helmet.

7. Have warm, dry clothes ready at the finish. As soon as you can, get out of your wet, sweaty gear, towel off, and get into warm, dry clothes. Hypothermia can happen even after the race is over.

8. Revise your expectations. Cold weather racing is hard on everyone unless you are a polar bear. Make the decision before the race starts whether you are going to race it full gas and take risks or do the race for the enjoyment of the sport and cover up.

Coach Jim Rowe

Playtri Level 2 Coach

UESCA Certified Triathlon Coach

Coach Amari's summer approach to Acclimating and Training

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. 

4. Ideally 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.

 

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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%

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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%

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Happy Training!

~Coach Amari

See Coach Amari's profile