Mastering Open Water Swimming

Open water swim season is here, which means now is a good time to get back in the water and gain more confidence for those upcoming races. With all the different variables (temperature changes, waves, chop, sun, reflection, other swimmers, murky or clear water, etc.) open water swimming is enjoyable, challenging, exciting, and challenging especially if you are newer to open water swimming.

If you are in the North Texas area, I strongly encourage you to attend Playtri’s Saturday morning open water swim workout which is the longest running weekly open water swim in North Texas. From mid March through late September/early October we have a lifeguard supported, coach-led workout that has two swim groups: a deep water swim workout and a skills/beginner group. Nothing is better than open water swimming to help you master open water swimming.

Still there are things you can work in the pool to help you master open water swimming. Here are my top four suggestions:

1. Work with a coach. Open Water Swimming is challenging and your swim stroke and form can change drastically when you move from the pool to open water. Working with a coach can help minimize that change in your stroke and form.

1. Practice sighting. Open water doesn’t have lane lines, backstroke flags, or the black line at the bottom of the pool to follow. This means sighting—regularly picking your head up slightly to search for buoys and landmarks to help you swim in the right direction—is incredibly important. As you begin the catch phase or your stroke, slightly lift your head to get your goggles out of the water to look ahead and increase your kick strength to help maintain a good body position. Then during the pull phase of your stroke, put your head back down and turn your head to the side and take a breath. When you sight, your neck and chin should remain submerged. Practice sighting in the pool, sighting 1-3 times each length.

1. Build your endurance. Open water swim distances can vary depending on shifting conditions and the positioning of other swimmers, so a mile open water swim can be actually be longer or shorter than an actual mile. During your pool workouts, gradually increase the length of your intervals to improve your endurance and stamina. In addition, practice swimming with different stroke rates to allow yourself breathers while still moving.

1. It’s okay to be anxious. Open water swim anxiety happens to everyone and is quite natural considering how different open water is from swimming in a pool. Whether the water is cold or warm, clear or murky, choppy or calm, fresh water or salt water, anxiety can happen to everyone. To help address this anxiety, try these tricks: Take cold showers or cold baths to prepare yourself for colder swims. And as part of your swim warm up, put your face in the water and work on turning your head to breathe before you start swimming. Remember: anxiety is a rush of adrenaline which is really just your body getting you ready to do something fun and exciting!

If you have any questions about our weekly open water swim workout, swim lessons, or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

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

Preparing for Your Long Run

By Mark Kwiatkowski

The long run is an integral part of the running process, no matter if your long run is 5 miles or 20, the physical and mental benefits it brings are undeniable. But there’s more that goes into a long run than just the run itself, and these four tips to get you and your mind right for a long run, are things I have learned the hard way through years of distance running training.

1. Plan your Running Strategy.

I sit down the day or night before and create a rough plan of how I want my run to go; usually this starts with planning out my running strategy consisting of what my run-walk intervals are as well as my target heart rate is for the run. Here at Playtri we advocate for a run-walk strategy as over our two decades of experience have discovered it is the fastest strategy for most athletes, as well as staying in your aerobic heart rate zone. If you do not know your aerobic heart rate zone, Playtri offers Blood Lactate Testing to help you find your zones!

2. Have a Nutrition and Hydration Plan.

For almost every long run in Texas you need water and electrolytes, and a general rule of thumb is to consume between 24-32oz for every hour you are running. When running longer than 1.5 hours, around 100-250 calories/hour is recommended. The more you can take on the better, so start low and progress the amount you consume, more commonly referred to as “training your gut.” Carrying all of this can be a logistical issue and that’s why we recommend the use of belts to carry what you need without overly weighing you down. Working with a Playtri Coach is the best way to nail your hydration and nutrition plan because they take the guess work out for you through a variety of tests that are offered to tell you exactly what you need on everything from a 1 hour run to a 3 hour run.

3. Get Some Sleep! Sleep is often the most underutilized tool we have as athletes to help us prepare for big workouts as well as just repairing our bodies from the normal wear and tear we experience from everyday workouts. The night before your long run, have a plan for when you want to start your run and from there, figure out what time you need to wind down for bed to sleep enough, putting yourself in a great position to execute your long run at a high level. If you are stressed about the next day, write down everything you need to prepare for your run and do what you can the night before to put your mind at ease.

4. Positive Self-Talk/Visualization If you are somebody who gets that uneasy feeling the couple of days leading into a long run, don’t worry you’re not alone. You feel that way because it’s something that matters to you, it matters to you that you do well on this run, it matters to you that you achieve something you set out to do, it matters to you that you keep stacking these wins, so you accomplish your goals. As athletes, we’re great at thinking about what is going to go wrong, instead, take some time to visualize what could go right. All these methods can help ease your anxiety about this large workout, because as athletes, we all know at the end we are going to be feeling amazing.

With all these tools in your toolbox, you have everything you need to crush your long run. And when you do, remember to look back at what you did and be proud that you achieved something that was uncomfortable, but overcame that and are better because of it.

Coach Mark Kwiatkowski is a Level 2 Playtri Coach. He is a distance runner of 12 years and is enthusiastic about all things triathlon and getting people involved and excited about the sport and achieving their goals. You can reach Mark at mark.kwiatkowski@playtri.com.

How to Choose a Wetsuit

How to Choose a Wetsuit

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

Size/Fit

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

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

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

Sleeveless vs Full Sleeve

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

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

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

Wetsuit Practice

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

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

Training vs. Racing Shoes

Training vs Racing Shoes

There are many different types of running shoes, and it is important to note that each athlete will have a specific pair/type of shoe that works best for them. There is a wide variety of shoes, ranging from minimalist to max cushion/support, and each type of shoe has a different purpose.

While researching shoes and determining what works best for you, the two types of shoes that most triathletes will lean towards are everyday trainer shoes and racing shoes.

Everyday trainers are meant to be shoes that take the majority of your training time and give the most comfort/support. Racing shoes are generally plated shoes that offer more spring in your step and allow you to run the fastest time possible. Using a rotation of everyday trainers and racing/plated shoes will not only help your shoes last longer, but it allows your body to adapt to the different shoe style and helps you get the most out of your training.

Everyday Trainers

Everyday running shoes are designed and created for high mileage situations and should be the most used shoe in your rotation. To create these shoes, brands will utilize more cushion and support so that you are able to recover faster following these runs. They are also engineered to provide protection against the high impact of running on pavement.

Classic training shoes, such as the Hoka One One Clifton 9 are made to last up to 500 miles. These shoes will offer a more responsive foam that increases the ability of recovery and cushion that allows for higher mileage athletes to utilize daily. The outsole is made mostly of rubber that will resist abrasion and protects the softer midsole, which increases the longevity of the shoe.

Everyday trainers will generally weigh more than racing shoes because of the increased number of materials used to help them last longer. For example, outsole rubber will be greater than that of a racing shoe, which will add weight, but increase the overall longevity of the shoe. Thicker uppers and tougher foam midsoles will also increase weight marginally but will help with the overall comfort of the shoe.

Racing Shoes

Racing shoes historically have been seen as “racing flats”, where the lighter and least amount of material in the shoe meant the better and faster you would run. That has changed over the last few years with the introduction of the “plated” shoe, which involves developing the shoes with a midsole carbon or nylon plate that increases energy feedback for the runner.

Racing shoes are not used as often as everyday trainers because the lighter materials decrease the longevity of the shoes. Race shoes should be saved for race day or for a key workout to simulate what you will try to accomplish on race day. Shoes such as the Hoka One One Cielo X1 embrace new technology that includes a carbon plate and a rocker shape to the shoe that helps the runner stay on their toes and embrace the energy return from the midsole plate.

Racing shoes are a great addition to your shoe rotation, but you do not necessarily have to buy big purchase items to achieve the energy return. For example, the Saucony Endorphin Speed boasts a nylon plate, as opposed to a carbon plate, that offers a similar energy return. The Endorphin Speed also utilized “SPEEDROLL” technology, which increases the rocker motion and increased the support, rebound, and forgiveness of the shoe. The nylon-plated shoe is a little less expensive than that of a carbon plate but gives similar performance.

Proper Shoe Rotation

To increase the longevity and effectiveness of your shoes, it is important to create a rotation of 2 or 3 pairs of shoes. I encourage all my athletes to create a shoe rotation based on their equipment and budget. This will differ based on your goals and training background, but it is always a good idea to have a plan in place. If you are interested in learning more about my coaching methods and how I create shoe rotations with my athletes, please do not hesitate to contact me!

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

Blood Lactate Testing and Vo2 Testing: What's the Difference and How They Can Help your Training.

Blood Lactate Testing and Vo2 Testing: what’s the difference and how they can help your training

The biggest bang for your buck as an amateur athlete comes through performance testing to determine your heart rate zones and how your body works within those zones. Here at Playtri have over 20 years of experience coaching and administering performance testing to help athletes improve their training and reach their goals. Because of this long history, we have a lot of real-world application and data that supports the importance of performance testing for amateur athletes. However, there can be some confusion about which tests will help you the most in your training. And the two tests that often get confused are blood lactate testing and Vo2 testing.

Blood Lactate Testing is the most accurate way to determine your heart rate zones for training and racing. Using our proprietary blood lactate testing protocol and backed by 20+ years of in-house research and testing, we use this test to give athletes accurate heart rate zones. We strongly recommend this for all athletes trying to work within or create a structured training plan and we require this for all our individually coached Playtri athletes. Lactate which is a byproduct of energy production, builds up in the blood faster than it can be removed when you cross your blood lactate threshold and makes you feel like you need to stop exercising immediately. As endurance athletes, knowing your sustainable heart rate level is incredibly important, since even the shortest triathlons are still aerobic events.

At Playtri, we offer different Vo2 tests. We offer the traditional Vo2 Max test and a Vo2 Calorie Expenditure test. The Vo2 max test is used when an athlete wants a measurement of their current performance potential. Although it is generally considered the best indicator of cardiovascular fitness and aerobic endurance, we do not recommend it for determining heart rate zones. Vo2 max is a measurement of your cardiovascular efficiency or the maximum volume of oxygen you can use at your maximum effort. Your Vo2 max is not a static number. As your fitness improves or declines, your Vo2 max will change. For example, an athlete new to endurance sports will see an increase in their Vo2 max through swimming, biking, running, and walking. Whereas a more seasoned endurance athlete will likely need to incorporate intervals of 30 seconds to 3 minutes at an intense effort followed by solid recovery to increase their Vo2 max. However, it can only increase so much because of the influence of genetics. (Thank your parents for that.) This is why we recommend Blood Lactate Testing for determining heart rate zones.

Knowing this, we encourage our individually coached athletes who have time-specific or high-performance goals to do both blood lactate testing and Vo2 Calorie Expenditure testing. Vo2 Calorie Expenditure testing differs from Vo2 Max testing in this way: while Vo2 max gives you a number indicating your performance potential, Vo2 Calorie Expenditure testing determines how much fat and carbohydrates you burn during a bike or run, based on different heart rate levels. This is our “secret weapon” for long-course athletes and those looking to lose weight and/or maximize recovery nutrition for high-level training because the test report provides you a breakup of your calorie expenditure at different heart rates, allowing you and your coach to best determine how much you need to consume during training and racing.

If you know you want to train smarter via performance testing but aren’t sure where to start, or want to learn more about our different coaching options, please feel free to contact me at jim.rowe@playtri.com. Happy training and racing!

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

Road vs. Tri Bikes: Choosing the Right Ride for You!

Road vs Tri Bikes: Choosing the Right Ride for You!

Trying to decide between a road or tri bike? Read on to understand the benefits of each style, and which is best for your goals. 

Road Bikes

Road bikes are extremely versatile, and designed to handle well on pavement both solo and while riding in a group. These bikes have a curved handlebar with a variety of positioning options, and a sloped seat tube that positions the rider slightly behind the pedals. The rider is generally in a more upright position, and better able to manage turns and obstacles on the road. Road bikes are still fast, but generally prioritize handling and lighter weight over aerodynamics.

Triathlon Bikes

Triathlon bikes are great at going fast in a straight line - it's not uncommon to be 1 to 2 mph faster at the same effort on a properly fitted triathlon bike when compared to a similar quality road bike. They prioritize aerodynamics over handling and weight, and provide two different positions for the ride, either hands on the handlebar, or elbows resting on cradles on the handlebar while hands rest on the two aerobars extending over the front of the bike. The seat tube will be steeper on most triathlon bikes, positioning the athlete on top of the pedals and further over the front of the bike - this allows the athlete to maintain an aerodynamic position with less stress on the core and hips, and has been proven to be more efficient for athletes running immediately after riding.

We generally recommend that athletes new to road cycling (whether they are doing triathlons or not) start with a road bike - the ease of handling and versatility of the bike makes learning to ride fast with confidence a much quicker (and safer) process, and will set athletes up for success if/when they are ready to progress to a triathlon bike.  It is common to see a mix of road and triathlon bikes at races. Athletes who purchase a triathlon bike will typically keep their road bike because it's preferable for group rides, use on paths and heavily trafficked areas, and climbing - hilly triathlon courses may actually be faster/easier with a good road bike!

How do you know if you're ready for a tri bike? If you're comfortable on your road bike and ready to get faster and/or tackle longer distances in triathlon, it's time to start looking for a triathlon bike. At Playtri we offer one of the biggest selections of road triathlon bikes in the world, as well as a Fit First service to help you select the perfect frame. Visit www.playtristore.com

Why Bike Fit is so Important

Why Bike Fit is so Important

Whether you are new to cycling or have been cycling for a long time, a bike fit is one of the best investments into your cycling that you can make. It is a critical component of reaching your potential on the bike. At Playtri, we combine over 20 years of coaching and over 20 years of bike fit experience to help you achieve increased speed, endurance, and comfort on the bike.

When an athlete asks me about how they can get faster on the bike, the first thing I ask in return is about their bike fit. If you haven’t had a bike fit or you haven’t had a bike fit in over a year or your fitness/racing goals have changed or your body has gone through changes because of age, injury, or body composition, then it is time for a bike fit.

A proper bike fit means the bike fitter makes sure that your bike is the correct size for your body and that your position on the bike is optimal for performance, safety, and efficiency. We want to make sure that you can safely handle the bike whether you are in the aero bars or out on the hoods or bull horns. And we also want to make sure that your position doesn’t put too much strain on your back, hands, shoulders, feet, or butt. If you are uncomfortable on the bike, then you cannot sustain your position or effort for very long.

If you are going to be purchasing a new bike and want to get bike recommendations based on how your body moves on the bike or ordering a custom-made bicycle, then a Playtri Fit First is the best option. This bike fit is performed on a fit bike system (such as Retul or Guru) using 3D motion capture technology. With this fit, you receive you receive one free follow-up appointment within a year of your initial fit and a pdf report of 3D and 2D body parameters, 3D bicycle fit coordinates, and bike frame geometry. And if you already own a bike and want a very accurate fit, then you can do a Retul/Guru Bike fit with your current bike.

If you are a beginner or intermediate rider or want a more budget-friendly option, then a traditional bike fit at Playtri is an extremely effective option. A Playtri traditional bike fit provides you with the same adjustments as a motion capture fit, backed by our 20+ years of fit experience, but without the dynamic data capture. This fit also includes one free follow-up appointment within a year of your initial fit. If you bought your bike from us, then your purchase includes a traditional bike fit.

As one of the bike fitters at Playtri Dallas, a coach, and as a competitive age group triathlete who has ridden numerous bikes over the years, I can attest to the importance of a proper bike fit as your body and goals change.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

Get into Gravel: Your Comprehensive Guide Riding and Racing

Get into Gravel: Your Comprehensive Guide to Gravel Riding and Racing

Discover the Freedom of Gravel Grinding

Gravel riding, the perfect amalgamation of road cycling's speed and mountain biking's adventure, has captured the hearts of cyclists seeking new challenges and camaraderie. This comprehensive guide dives deep into the essence of gravel grinding, offering insights for newcomers and seasoned riders alike to navigate this exhilarating terrain.

Why Gravel?

The allure of gravel lies in its promise of adventure, the thrill of exploring uncharted territories, and the sheer joy of cycling without the constraints of paved roads. Gravel routes are often less traveled, offering a serene escape into nature and a test of one's endurance and skill.

Essential Gear for the Gravel Adventurer

The cornerstone of a great gravel experience is the right bike. A gravel-specific bike strikes a balance between a road bike's nimbleness and a mountain bike's resilience. Key features include wider tires (35mm or more) for traction and comfort, a sturdy frame, and disc brakes for reliable stopping power in all conditions. Accessories like tubeless tire setups and GPS devices for navigation can enhance your ride. Comfort is king, so invest in quality cycling apparel, including gloves, padded shorts, and weather-appropriate layers.

Training for the Road Less Paved

Gravel riding demands a unique blend of endurance, strength, and technical skills. Building a solid base with long, steady rides is crucial, complemented by interval training to boost cardiovascular fitness. Incorporate hill repeats and off-road drills to master varied terrains and improve bike handling. Flexibility and core strength exercises can also prevent injuries and enhance overall performance.

Mastering Nutrition and Hydration

The unpredictability of gravel rides necessitates a foolproof nutrition and hydration plan. Prioritize easy-to-digest foods and energy snacks for sustained fueling, and experiment with hydration packs and bottles to maintain fluid intake. Tailor your nutrition strategy to the ride's duration and intensity, ensuring you have enough reserves to tackle unexpected challenges.

The Transition to Gravel Racing

Gravel racing adds a competitive edge to the adventure. Start with local, less demanding races to familiarize yourself with the racing scene and gradually progress to more challenging events. Strategic planning, from pre-race nutrition to in-race tactics, plays a pivotal role in racing success. Mental resilience, the ability to adapt to changing conditions, and maintaining a positive attitude are as important as physical preparedness.

Building a Community on Gravel

The gravel cycling community is renowned for its welcoming and supportive nature. Engaging with this community through group rides, forums, and social media can enrich your gravel experience. Local bike shops and cycling clubs often host rides and events, providing opportunities to connect with fellow gravel enthusiasts and share tips, routes, and stories.

Conclusion: The Gravel Journey Awaits

Gravel riding is more than a sport; it's a journey that offers endless adventures, personal growth, and a deep connection with the cycling community. Whether you're drawn to the tranquility of solo rides or the exhilaration of racing, gravel has something for everyone. Embrace the challenge, respect the journey, and let the gravel roads lead you to your next adventure.

About the Author

Coach Callie Guenther is a seasoned cyclist and coach with a deep passion for the great outdoors and endurance sports. With extensive experience in guiding cyclists through their gravel riding journey, they bring invaluable insights and inspiration to those ready to explore the path less traveled.

How to Travel with your Bike

How to travel with your bike

One of the greatest experiences is riding your bike on roads that are far from your normal training grounds. Traveling with your bike opens up a world of possibilities, the challenge of unfamiliar terrain, and the thrill of adventure. Whether you plan to go by plane, train, or automobile, this article will help you figure out the necessary steps to plan for your trip accordingly.

The easiest way to travel with your bike is by car. You can choose to put your bike inside the car or on the outside with a reliable bike rack like one of these. Personally, my first preference is to place my bike in the car if there is room because it is more protected from the elements inside the car. However, when I am traveling with my family and my bike, I use a hitch rack as it allows for access to the car trunk.

If you are traveling with your bike by train (whether that is in Europe, commuter train, or Amtrak), it is important to check the policies of the train company before you arrive. As some companies may allow you to bring your bike on as is, while others will require a bike box or bag like these from Scicon. Know that most trains have limited space for bikes so may require reservations.

If you prefer to not travel with your bike, then shipping is also an option. However, that usually requires you to drop off your bike for shipment well in advance of your trip, thus limiting your training time with your bike beforehand.

Flying with your bike requires some preparation to make sure your experience is hassle-free. Check the airline policies and fees for bike transport. Measure and weigh your packed bike to make sure it fits within the weight and size restrictions. Use a bike box of bags like these from Scicon. And arrive early to check in your bike and when you arrive at your destination make sure to inspect your bike as soon as you can, just in case you need to file a claim with the airplane company.

Whenever you need to pack your bike in a bike box or bag, then it is a good idea to do the following:

• Remove your pedals, wheels, and rear derailleur.

• Wrap your pedals and rear derailleur in protective wrap.

• Partially deflate tires and shocks.

• If flying, remove all CO2 cartridges from your saddle bag as these are not allowed on airplanes.

• Make sure that all riding essentials and tools for building your bike are packed.

• If flying, pack your ride essential items (pedals, shoes, helmet, GPS computer) in your carry-on so that if your bike doesn’t make the flight you can still rent a bike and ride comfortably.

• Have a transportation plan for when you arrive at your destination. Bike boxes/bags are quite large and do not fit in standard rental cars.

If you are not comfortable packing and unpacking your bike, then speak with the service department at Playtri. Our mechanics are well-versed in how to pack and unpack bikes for travel and shipping.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

How to Stay Motivated while Training Indoors

How to Stay Motivated while Training Indoors

Wintertime is here, and that means that inclement weather plays a factor in how you can complete your workouts. When cold and rainy weather forces you to stay inside for training, it is important to figure out ways to stay motivated. Indoor training can be a daunting task, but with some careful planning and creative workouts, it is possible to effectively train indoors for some of your most focused sessions of the week.

Training Space

When it comes to indoor training, the space in which you train is crucial to the success of your sessions. This may include a gym with a pool, a cycling studio, a basement/garage gym, or a “pain cave” set up with your bike on an indoor trainer. Creating and/or finding a space that gets you excited to train will help keep the motivation high as the temperatures drop and inclement weather becomes a factor. When looking for an indoor space in the form of a gym, find a space that has all the equipment and amenities you need to train for all 3 disciplines to help streamline the process.

Embrace Technology

Technology can be a great tool for indoor training and keeping motivation high throughout the winter months. This can include an indoor bike trainer, such as the Wahoo Kickr Core, or a smartwatch, such as the Garmin Series sports watches. These pieces of technology can help kickstart your training sessions and give you the necessary feedback to help you see improvement as you go through the indoor training months. Another great way to embrace technology would be software such as Zwift, which is an indoor cycling and running app that can help bring motivation with different challenges and adds a sense of gamification to your training. Finally, an app such as Strava brings about a sense of social media into the fitness world helps keep you motivated with different monthly challenges, and keeps you up to date with some potential training partners.

Mix Up Workouts

Training indoors can be monotonous and isolating, so do not be afraid to mix things up and try new things. You can always implement elliptical or rowing workouts to add a sense of cross-training to building your cardio base or set monthly goals for different types of workouts or segments (on Strava or Zwift). Adding different kinds of strength training such as band work that mimics the movement of swimming or jumping rope to

increase cardiovascular endurance and muscular endurance in your legs. Finally, maybe adding in some group workouts, such as a spin class or a HIIT group class, can change the dynamics of your training and help break through the low-motivation periods of training indoors.

Set Goals and Triathlon-Specific Training Programs

Joining triathlon-specific training sessions or downloading a training app, such as the Playtri Training App, will help you structure your training and develop a weekly routine that will make it easier to stay motivated. Hiring a Playtri Coach is also a great idea to build an indoor training plan, and your Playtri Coach can help you develop the most effective indoor sessions possible. Goals are critical to success, so whether you are setting your own goals/commitments for the indoor training season, or discussing them with a coach, utilizing goals/commitments will reduce decision fatigue and help you get to your workouts quicker and with more motivation. We all know “why” it is important to train, but determining the “how” will determine your success in the sport.

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

Why You Have to Get your Bike Serviced When Training Indoors!

Why You Have to Get Your Bike Serviced When Training Indoors!

If you only cycle indoors, you might think you’re exempt from bike care and maintenance. After all, how much damage could indoor riding really do to your bike? 

Did you know riding your bike indoors can be just as hard on it as riding outdoors? Much like the outdoor elements, your corrosive sweat can take a toll on the condition of your bike. Because there is significantly less airflow over your body when riding on the trainer, more sweat accumulates and drips onto the bike regularly. This will affect performance on almost all of the components on your bike more rapidly than outdoor riding. In general, corrosion from sweat is the biggest indoor training maintenance issue for bikes.

Areas of your bike affected by corrosion on the indoor trainer include: 

· Handlebars, Handlebar Tape, and Stem 

· Bolts

· Chainring

· Cassette

· Chain

· Rear Wheel Skewer

· Anything Metal on your Bike! 

It’s also easy to forget about your drivetrain when riding indoors. While your chain won’t get as dirty from riding outside, it will collect dust, and wear down, and the lube will eventually dry up. It’s important to note that riding on a worn-out chain will cause premature wear of more expensive components like chainrings and cassettes. The last thing you want is for the chain to snap causing you to fall off your trainer!

If you are using a wheel-on trainer, you will also need to get your tires checked for wear. Worn tires can be hazardous if the athlete gets out on the road with them. By maintaining your tires, you will prevent any blowouts and possible injury. 

Your well-maintained bike is more likely to last longer, perform better, and continue looking its best! You will save both time and money by bringing in your bike for service so stop by a Playtri Store today and get your bike the TLC it deserves!

Maximizing Triathlon Performance: Off-season Training with Playtri

Maximizing Triathlon Performance: Off-season Strength Training with Playtri

Triathlon is a demanding sport, requiring a harmonious blend of swimming, cycling, and running prowess. A vital, yet often overlooked component in a triathlete's regimen is strength training. At Playtri, we understand the integral role strength training plays in enhancing performance and preventing injuries. With over two decades of coaching experience, our approach is grounded in deep expertise and a commitment to quality.

Strength training for triathletes is not about building bulky muscles; it's about enhancing endurance, power, and overall performance. Incorporating targeted strength workouts helps in building a robust foundation, necessary for the rigors of triathlon. It aids in balancing muscle groups, improving posture and efficiency in each discipline, and reducing the risk of injury.

A well-rounded strength training program for triathletes should focus on core stability, leg strength, and upper body conditioning. Key exercises include:

- Squats and Lunges: Fundamental for building leg strength, crucial for cycling and running.

- Planks and Core Workouts: Enhances core stability, improving efficiency in swimming and running.

- Upper Body Work: Including push-ups and free weight exercises, essential for a strong swim stroke.

Our coaching programs are designed to cater to the individual needs of each athlete. Whether you're a beginner or a seasoned triathlete, our coaches will develop a strength training program that complements your triathlon training. Emphasizing correct technique and progression, our goal is to help you achieve your best performance.

Playtri offers a range of products that can be integrated into your strength training routine. Resistance bands, for instance, are excellent for adding variety to your workouts. Foam rollers, another product from our range, are essential for recovery and muscle maintenance.

It's crucial to balance strength training with swimming, cycling, and running workouts. Strength training is a non-negotiable part of a successful triathlon training program and a key part of a balanced training plan that includes adequate rest and recovery to prevent overtraining and injuries.

Visit Playtri for expert coaching, quality training products, and a supportive community. Let us help you take your triathlon performance to the next level.

Coach Callie, a seasoned triathlete and coach at Playtri, brings a wealth of experience to the table. Having competed in and coached triathletes for numerous years, Callie is dedicated to helping athletes achieve their best. Contact callie.guenther@playtri.com for personalized coaching.

How Performance Testing Data Will Improve your 2024 Training

How performance testing data will improve your 2024 training

Are you an amateur athlete looking to complete a longer-distance endurance event in 2024? Are you looking to get faster at a distance you have raced previously? Are you looking to increase your training consistency or avoid injury? Then you need to consider performance testing. Here at Playtri, we have over 20 years of experiencing coaching and administering performance testing to help athletes improve their training and reach their goals.

Before we address how performance testing will improve your training in 2024, it is important to answer the question: what is performance testing? Performance testing is a way to measure your body’s ability to perform exercise at different intensity levels. 

At Playtri we offer the following performance tests and they can be schedule here:

• Blood Lactate Testing for Bike and Run; which determines your individual heart rate zones for bike and run.

• Vo2 Calorie Expenditure Testing, which uses indirect calorimetry to determine fat and carbohydrate burn based on athlete heart rate.

• Advanced Sweat Testing, which determines the sodium-to-water ratio of a person’s sweat.

• Resting Metabolic Rate Testing, which provides a baseline caloric intake for daily nutrition.

• Vo2 Max Test, which provides a number that reflects a person’s current ability to perform sustained exercise. 

As amateur athletes who have jobs, families, friends, hobbies, and other commitments, our training time is limited, so it is essential that we are as consistent as possible. As a coach who has worked with first-time endurance athletes to World Championship qualifiers and as a competitive age group triathlete for nearly 20 years, I have learned that oftentimes amateur athletes can be injured because of their desire to get faster with the limited time they have. We know the goal is to be faster, so we swim harder, bike harder, run harder, and lift heavier than we should. Using this approach may give you some short-term gains, but it also exposes you to an increased risk of illness, injury, burnout, or overtraining.

This is where performance testing is incredibly beneficial for the amateur athlete. Performance testing gives you and your coach the information you need to maximize your limited training time while avoiding sports-related injuries and other setbacks. Ideally, an amateur athlete would do blood lactate testing, Vo2 Calorie expenditure testing, advanced sweat testing, and resting metabolic rate testing so that they and their coach have all the information they need to maximize training and reach their performance goals. With this amount of information, the coach and athlete can develop a training and racing plan that includes pacing goals as well as nutrition & hydration goals. But at the very least, blood lactate testing is the place to start. Why? Because this is the best way to determine heart rate training zones.

As I stated above, we amateur athletes tend to increase the intensity of our limited training to produce increased performance which can lead to injury, illness, burnout, or overtraining. However, having a blood lactate test determined heart rate zones can help you monitor your intensity during your training. Going too hard will lead to the issues mentioned above and going too easy will lead to not having enough training stimuli to reach your goals.

So how will performance testing data improve your 2024 training? Simply stated, it will give you the information you and your coach need to be able to maximize and focus your limited training time. If you want to get better, train. If you want to get better a bit faster, use heart rate zones determined by blood lactate testing. And if you want to get better even faster and sustainably, use all the performance testing available to you and work with a coach who knows how to use that data.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

Picking the best races for your season

Picking the best races for your season

The triathlon season has pretty much just ended for the North American market. It’s early December, and there are just a few races left on the calendar for this year, and that means you probably are already thinking about what next year’s race season is going to look like. At Playtri we have over 20 years of experience coaching athletes and that includes helping them pick the races that will help them reach their goals. So if you are already working on picking your races for next year, here are some things to consider.

Begin with these questions:

• What does success look like next year?

• What do I need to do training and racing-wise to achieve that success?

• Is this realistic at this time in my life? If you just moved, started a new job, or have a new addition to the family, these add good stress to your life, but also limit your time and available energy.

• What 1-3 races can I do to help me reach that goal? 

• How much will it “cost” financially, emotionally, physically, and socially?

Use shorter races to prepare for longer events. Shorter events allow you to practice the mechanics of triathlon and build confidence. Shorter events also help evaluate fitness and break up the monotony of training. If there are limited triathlons in your area, then you can use individual sports races (open water swimming, cycling, or running) or virtual racing (as a last option) to help you prepare for longer events.

Don’t forget other life events. Unless you are a professional athlete, you are doing this sport for fun. Don’t lose sight of the other events and people in your life that enhance your life. Be fully present for those people and events when it is necessary and don’t be distracted by your triathlon training. For example, if you have a family vacation scheduling talk with your family about how much training you would like to get in and negotiate expectations.

Race Frequency. Racing is fun, but it is also stressful mentally and physically. So pick your races thoughtfully and space them out. If you are doing a mix of sprint and Olympic distance races, then you can aim to peak for 2-4 races during the year and plan on racing no more than once a month. If you are going to include 70.3 racing in your calendar, don’t plan on racing more than 2-3 in a year and space them out throughout the year. If you are going to include full Ironman races in your calendar, then don’t plan on racing more than 1-2 in a year and again spread them out. Here is a sample calendar from an athlete who has been racing triathlons for over 10 years and is trying to peak for the 70.3/Ironman races on their calendar:

• mid-March — sprint

• early April — 70.3

• late May — Olympic

• June/July — sprint or Olympic

• August/September — sprint or Olympic

• September/October — 70.3 or full Ironman

Work with a coach. Triathletes are very driven individuals which is helpful on race day, but sometimes gets in the way with planning. We are not always able to get a bird’s eye view of how things are going in training and race preparation. Working with a coach will help you get a better sense of what training is required to achieve your goals and can help you maximize your limited training time. Anecdotally, even as a triathlon coach I reached higher goals when I hired a coach who was able to be objective and thorough in planning my training and helping create my race schedule.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

How to Layer for cold weather cycling:

How to layer for cold weather cycling

“What should I wear for my bike ride?” is one of the most consistent questions I get from newer cyclists or triathletes. And the answer is always: “It depends on how long you want your outdoor cycling season to last.” If you live in parts of the world where the roads get icy for long periods of time, then take it indoors. But if you live in the DFW area or other parts of the country where there is little ice, then it is possible to ride in temperatures below freezing with the right clothing, a short loop route that allows you to stop early if need be, a good set of lights, and insulated bottles full of hot—not boiling!—apple cider or tea. Here are my tips for different temperatures below 60 degrees F and links where you can find this gear at playtristore.com.

Rides with temperatures between 60-40 degrees F:

• Bib shorts with leg or knee warmers

• short sleeve wicking baselayer

• Long sleeve jersey OR

• Short sleeve jersey with arm warmers

• Wind jacket or vest

• Socks

• Long or short gloves

• Cap

• Toe covers at lower temps

Rides with temperatures between 45-30 degrees F:

• Thermal bib tights OR

• Thermal bib shorts with thermal leg warmers

• Long sleeve baselayer

• Long sleeve jersey

• Thermal vest or Thermal jacket

• Thick shoe covers

• Thermal gloves

• Warm merino wool socks

• Thermal cap or beanie

• Neck gaiter or balaclava

Rides with temperatures below 32 degrees F:

• Thermal bib tights

• Wool or Thermal baselayer

• Thermal jacket

• Winter or Wool socks (1-2 pairs) 

• Winter gloves

• Thermal beanie or cap

• Neck Gaiter or Balaclava

For Rainy Days & Wet Weather, wear or bring with you:

• Rain jacket or rain vest

• Water-repellent short sleeve or long sleeve jersey

• Water-repellent bib shorts or tights

• Water-resistant gloves

• Water-repellent shoe covers

• Cap

• Butt saver or fenders

Of course, it is important to know your limits and when darkness and/or weather conditions keep you indoors, it is good to have a solid trainer set up.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

How do I stay hydrated while training?

How do I stay hydrated while training?

Hydration is an important topic to keep at the front of your mind during your training no matter what time of the year. It is important both for performance and for your body’s ability to fight disease and function properly. Here are Playtri we have over 20 years of experience doing performance testing such as Sweat Testing and working with athletes to help determine how much they should drink during training and how much sodium they should consume. Still, any conversation about how to stay hydrated while training needs to start with daily hydration practices.

Simply stated, there is a large number of people in our society who are living in a dehydrated state. As Playtri coaches we encourage our athletes to stay hydrated throughout the day by always having a cup or water bottle that they sip from regularly. We want to be drinking enough water (although some coffee or tea is okay) so that our urine color is clear or mild yellow and we are urinating every few hours. Anecdotally, I have worked with many athletes who have seen drastic improvements in their sports performance just from adopting a strong daily hydration practice. And when we are dehydrated our athletic performance is impacted. Any body water loss over 2% can have a dire impact on our performance ranging from a reduction in maximal aerobic power and endurance to chills (ever feel cold while training in hot conditions?) to collapse and potential cardiogenic shock. 

If we do not have good hydration practices on a day-to-day basis, then we are setting ourselves up for poor training. And if we are already dehydrated when we start training then we are more likely to experience some of the more drastic effects of dehydration. If possible, begin consuming 8-24 ounces of water with some sodium roughly 4 hours before your training session and then 4-12 ounces with some sodium about 2 hours beforehand. This is particularly concerning for athletes who wake up at 5:00 for a 5:30 workout. Although early morning workouts are the staple of many age group athletes, we need to recognize that we start those workouts in a malnourished and dehydrated state since we have refrained from food and drink for 6-8 hours.

If you are dehydrated when you start your training, then your “during” hydration becomes that much more important. But if you come into your training hydrated, then the most accurate answer to how to stay hydrated is: “It depends… because everybody is different.” How much sodium you consume for every 32 ounces of water can easily be determined through an Advanced Sweat Test. However how much water you drink during your training is impacted by the environment (temperature, humidity, and altitude), sweat rate, and duration/intensity. Please note that these factors are also present during winter training: cold temperatures and low humidity can be just as hard on the body as high heat and humidity, for example. Still, general guidelines are that you will likely drink somewhere between 12-32 oz of water (with electrolytes) per hour during your training. The hotter and/or more humid it is, the more water you will likely need to consume.

When we work with an athlete to start to dial in their hydration practices, we give them this guidance. If your workout is less than 45-60 minutes and is in temperatures below 60 degrees Fahrenheit, you likely will not need water or sodium. If your workout is less than 2 hours and is in temps below 60 degrees, you will likely be okay with just water. For workouts below 60 degrees and longer than 2 hours, you will need water and sodium.

If your workout is less than 45-60 minutes and the temperature is 60-80 degrees F, you likely will need to bring water along and drink as desired. For any workout in this temperature range above 60 minutes, you will need water and sodium.

And any workout in temperatures above 80 degrees, no matter the duration, we highly recommend that you drink water and sodium.

The best way to determine how to stay hydrated during your training is to do the following: Adopt a healthy daily hydration practice, get an Advanced Sweat Test, and document how much water and sodium you consume during your training and the conditions in which you are training. Healthy daily hydration practices and an advanced sweat test eliminate the guesswork around two-thirds of hydration while having a historical record to look back on with your coach helps eliminate most of the rest.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

How to rent a bike for training & racing:

How to rent a bike for training & racing

Many triathletes, traveling abroad or long distances for training or a race, face the question of whether to bring their own bike or rent one at their destination. As a coach for the official bike shop of the US Ironman Series and as someone who rented a bike for the Ironman World Championships in Nice, France this year, hopefully, the following bullet points will help you make a decision that works best for you.

• What is the cost of traveling with your bike? If you plan to travel with your bike, then there are two primary options. 1) Shipping your bike with a third party provider or 2) packing your bike for transport. If you are driving to your training location or race, then this article doesn’t really apply. However, know that shipping your bike can cost upwards of $300-500 round trip and sometimes even more if you are going international. While flying with your own bike does eliminate having to drop it off weeks before your race/trip, it can cost $400-600 round trip and then possibly needing to rent an SUV or minivan at your destination.

• The ease of traveling with your bike. Some “super bikes” are difficult to take apart, box, and then put back together. If you are boxing your bike, then make sure you know how to disassemble and reassemble your bike comfortably and that you have the right tools. If you go this route, then make sure you are familiar with the luggage weight limits for sports equipment and oversized baggage with your airline. Consider also the ease of moving your bike bag or box and if it will fit in your car, taxi, train, or bus. While in Nice, I saw many fellow athletes struggling with their bike boxes on the tram.

• The terrain of your destination. If you have a tri bike and the location in which you will be riding is mountainous and/or has very technical sections, then you might be more comfortable with renting a road bike for increased handling. However, if you are confident in your handling abilities while descending and/or in technical situations, then sticking with a bike that fits you properly and you are confident this is the better choice.

• The purpose of your trip. Are you making this trip for training? Or racing? If it is for training, how far away from your “A” race is this trip? The further away from your race, the less specific your training needs to be. So if you plan to race with a tri bike, then an early season training camp can be fine with a road bike. If the trip is for a race, what is your goal for the race? If the goal is to finish and enjoy your time, then perhaps renting a bike and cutting out the extra costs and stress of traveling with or shipping your bike might be beneficial. However, if your goal for this race is to qualify for a World Championship or reach the podium, then bringing your own bike is my recommendation.

• Curiosity. If you have wanted to try out a different bike or you are looking to upgrade or you wonder how bike X feels, then renting a bike is an excellent option. Just make sure when you rent your bike that you have your fit measurements on hand so that you can match your rental bike with your bike at home as closely as possible.

• How long will you be there? If you are committed to renting a bike for a race, check with the rental company to make sure that you can get it when you want it. I arrived in Nice 7 days before the Ironman World Championship, but the official bike rental company for the race (not Playtri) didn’t have any bikes available that early. So I ended up finding a local bike shop that provided rentals. If you are not committed to renting a bike, then it is worth considering bringing your own bike because the cost of a weeklong rental can be expensive. 

As the official bike shop of the US Ironman Series, Playtri offers bike rentals, bike builds, packing your bike after the race, and tune-ups for all US based Ironman & Ironman 70.3 races. Whether you choose to rent a bike or bring your own, Playtri is ready and able to help you with your bike needs before race day. And if you are traveling for training purposes, enjoy the different routines and the long hours of biking that you might not be able to do at home. If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

What should I work on in the off-season?

What should I work on in the off-season?

Once you finish the last race of your season, you have the opportunity to make an important decision: Do you take a complete break from triathlon? OR do you scale back but keep the consistency? How you answer this question will have a huge impact on your fitness and success in the next season. Having been a triathlete for 18 years and as a coach with Playtri which has over 20 years of coaching history with triathletes of all levels, I have seen the impact of both of these approaches personally and professionally.

Taking a complete break from triathlon is a common decision made by athletes who are new to the sport or have an all-or-nothing attitude. At the end of each season, it is important to take a step back from your training but don’t let it last too long. Generally speaking, we want our break from sport to last about 5-8 days. Taking a break longer than that decreases your fitness, increases your chance of injury, and creates frustration when you do return.

The flip side of the complete break during the off-season is to go all in on intensity. It’s a common line of thinking (one that I made during a few off-seasons when I was a new triathlete): There is less sunlight, it’s cold out, and I want to get better, so I’ll go faster and go harder in my workouts. This too often leads to a decrease in fitness, an increase in injury chance, and creates frustration.

Both taking a break and going all in have similar outcomes when race season returns. So what’s the better option? Take a complete break for 5-8 days, then do about 5-8 days of unstructured training, and then start a preparatory season that has fewer training hours, but more focus on consistency and progress. And this focus can happen in a few ways.

1. Working with a coach. As an athlete, I have found that the off-season is one of the most important times for me to have a coach. At the beginning of each off-season, I tell my coach where my “burnout” level is, how many hours I can put into training during the off-season and some of the fun things I want to do. Through good communication practices (a weekly training availability email), my coach and I then work together to moderate my training commitments so I don’t go all in.

2. Decrease overall training time, and increase “for fun” training. The off-season is the perfect time to do slower-paced, social rides, runs, and swims. And it’s also a great time to do the occasional “for fun,” low or no expectation racing: bike rallies at an easy pace, Holiday themed 5Ks, or even the occasional virtual bike race.

3. Body Composition adjustments. Most triathletes love carbohydrates. During the off-season, it is normal to see some weight gain. Often times our eating habits do not change while our fitness habits do. In addition, major food holidays (Thanksgiving, December holidays, New Year’s, Super Bowl Sunday) in the US fall during the triathlon off-season. The off-season is an opportunity to make some behavioral changes around food.

4. Technical work. With races far away, this is an opportunity to work on technique in all three sports. Whether that’s trainer rides with single leg drills and spin ups participating in a Swim Foundations class or doing a few one-on-one sessions with a coach for run form, being intentional about improving your technique will help tremendously when the next season begins.

5. General fitness. Triathletes often have muscular imbalances because of the uniplanar nature of our sport. Put some of your decreased training time into strength training that engages your body in multiplanar exercises such as medicine ball chops, lunges with twists, and side planks with rotation.

6. FROI. Family (or Friends) Return on Investment. Your family and friends have invested a lot in your training also by taking a back seat. With the less training hours, place some of that time and energy from training into them. Take a day off from training here and there and spend the day doing what your family and friends want.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

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

How to pick the right wetsuit

How to pick the right wetsuit

Picking the right wetsuit for your training and racing can have a huge impact on your next open water swim race, no matter the distance. If the wetsuit is too tight, your movement in the water can be constricted and you will exert more effort and likely move more slowly than if it fit properly. Or if the wetsuit is too loose, it will act more like a drag suit which will slow you down tremendously. Here are my four tips for picking the best wetsuit to make sure your next race goes as well as it can.

1. Try on your wetsuit before you buy it. There are quite a few direct-to-consumer wetsuit companies out there that offer steep discounts and/or holiday pricing that can be difficult to say no to. However, as a coach who regularly coaches our weekly Open Water Swim workouts, I have seen many athletes who have purchased poorly fitting wetsuits off the internet and then are frustrated when it fits poorly in the water. Trying on your wetsuit before you buy it helps you to make sure that it fits properly. Our sales associates and coaches at Playtri Dallas have extensive experience in helping athletes pick the correct wetsuit.

2. Full-sleeve or sleeveless or both? Full-sleeved suits are more buoyant, warmer, and generally faster than sleeveless wetsuits. While sleeveless wetsuits are easier to get out of and offer more area movement. This can be beneficial especially if you have a history of shoulder injuries. As a coach, if you are purchasing only one wetsuit, I encourage you to purchase a full-sleeve one because it can be used through a wider range of water temperatures. However, if you can purchase both, this is a good option if you regularly are training and racing in cold and warm bodies of water.

3. Thickness and Material. More often than not, the price of the wetsuit will determine the type of neoprene used and its thickness. Neoprene thickness usually falls within the range of 1 mm to 5 mm with 5 mm being the maximum thickness allowed in USAT certified races. Higher end wetsuits tend to have thinner portions of material around the shoulders and arms for increased range of motion and speed and thicker neoprene in the torso and legs for increased buoyancy, while lower end wetsuits may have the same thickness of neoprene throughout the entire wetsuit. This goes back to tip #1. You can’t be too sure of how comfortable different thickness and material is until you try it on. NOTE: thinner material in the shoulders and arms is also more susceptible to tears. Make sure you are careful putting on and taking off your wetsuit.

4. Give yourself a wedgy. This isn’t so much about purchasing your wetsuit, but it is about how it should feel when you pull it up. If you do not pull your wetsuit up far enough, you will have less space to work with around your shoulders. When you put on your wetsuit, you should pull it up far enough that you have a wedgy, thus giving yourself more material to work with in the chest and shoulders.

Ultimately your wetsuit should fit like a second skin. Not too loose, not too tight and it should allow for a full range of motion in your shoulders. When you are shopping for the wetsuit that is going to help you nail the swim portion of your next race, make sure that it fits properly by trying it on (and give yourself a wedgy) before you purchase it.

To see the wetsuits we carry at Playtri click here. And if you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

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

How to have a great Ironman bike

How to have a great Ironman bike

The bike portion of an Ironman race can feel daunting if it is your first race. And if you have done numerous Ironman races you know how important the bike is for a quality race. There are a few things you can do on race day to help maximize the impact of the bike on your race, which I’ll share below. But your race day is the culmination of hours and months of training that greatly influence how race day goes. If you are looking to have a great Ironman bike on race day, below are my tips for race day and my tips for training.

Race Day

1. Ride for show, run for dough. On race day you are not doing three different sports, you are doing one sport that has three disciplines and each discipline has an impact on the discipline after it. Your swim affects your bike and run, while your bike affects your run. This is why I tell my athletes that the race doesn’t really start until the last 13.1 miles or 10k of the run (depending on your goals). While you are biking, take your foot off the gas a bit so that you can have a stronger marathon.

2. Be guided by heart rate first, power second. Although it is possible to pace your Ironman bike by power alone, we at Playtri don’t recommend it. Through our extensive performance testing for over two decades we have learned that heart rate needs to guide your bike pacing during an Ironman. Through our Vo2 calorie expenditure testing we are able to see how many calories you are burning at different heart rate levels and what type of calories (carbs or fats) you are burning. With these test results our coaches are able determine at what heart rate level your effort becomes unsustainable. If you pace entirely by power you can push it too hard, which means blowing up on the run.

3. Smile. Have Fun. Talk to and encourage the other athletes. Unless you are a professional triathlete, the outcome of the race doesn’t have a drastic impact on your livelihood. Enjoy the race. Race with, not against, the other athletes on the course.

Training 

1. Work with a coach. Your journey as an Ironman athlete should not be left up to chance and guesswork.

2. Use all the tests. Race day shouldn’t be left up to chance and guesswork either. Performance testing helps eliminate the guesswork. I encourage all my Ironman athletes to do these tests: Blood Lactate testing for bike and run, Vo2 calorie expenditure testing for bike (and run depending on goals), and Advanced Sweat testing.

3. Ride 100-115 miles at least once, maybe 2-3 times depending on goals and time availability. Although this is not a requirement for completing or competing in an Ironman, I have found this to be beneficial for the vast majority of my athletes. Learning how your body responds to eating and drinking while biking for this long is important information to have before race day.

4. Run off each long bike for at least 30 minutes. Running off the bike is very different from a standalone run. Learning how to run comfortably off long rides is an important skill to develop.

5. Practice your race day nutrition on long rides and key workouts. For each ride over 2 hours and every key workout keep track of what nutrition and hydration you use, how much, and the affect it has on your body. This is valuable information for your coach as they plan your race strategy.

6. Ironman training should be at least 9-12 months long. Depending on your race goals and your current fitness, the length of your Ironman training needs to change. If you are a first time Ironman athlete looking to complete the race, then start working with a coach at least 9-12 months ahead of time. If your goals are to podium or qualify for the World Championship, then your training should be longer. If you have big goals at the Ironman distance, then I encourage you to think in 2-3 year cycles with smaller cycles within each year to target lesser goals that will improve your Ironman racing.

If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

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