Welcome to 70.3 Western Mass!

Welcome to 70.3 Western Mass!

Springfield, MA, has embraced this relatively new race with great community support and responsive updates from the race director. Here’s everything you need to know to prepare for race day.

Pre-Race Logistics:

The race is held on a Sunday, giving you time to travel on Friday and check in on Saturday (if you want a quick turn around). The nearest airport, Hartford (BDL), is just 30 minutes away. The start, finish, transition, and expo are conveniently close to one another, making Springfield an easy city to navigate on race weekend.

• Where to Stay:

• The MGM Casino, the host hotel, is ideally located near the race hub and also has a large parking garage open to athletes on race day.

• If you are staying outside the city, there are other hotel options within a short drive, but rental inventory is limited compared to other Ironman races.

• Check-In:

• Park in the MGM garage or use free street parking near the Mass Mutual Center (expo location).

• From there, it’s a short walk to pick up your race packet, grab your bike, and drop it off at transition, all in one go without having to drive around. 

• Weather Considerations: New England in early summer can be unpredictable. In 2024, athletes faced a torrential downpour during the bike and run portions, a possibility during this season. Be prepared for: 

• Moderate temperatures: Warm, but not extreme.

• Low humidity: Comfortable for most athletes.

• In case of rain: Stay cautious on sharp turns and descents if the roads are wet.

Transition Area:

The transition area saw a major improvement compared to 2023, moving to the ground level of a parking garage. This change eliminates a lot of distance and a very long transition with a steep hill from the first year. However, transition is still one of the longer ones in Ironman races.

• Things to consider:

• Bare asphalt surface: Watch your step during the run-in and bike out.

• The layout can be confusing, so walk through it after dropping off your bike.

• Sharp turns on before bike mount line - make sure to practice running with your bike and navigating some sharp bends! 

• Swim exit to transition: Includes a steep hill and a road crossing. Plan to peel off your wetsuit during this stretch if needed.

The Swim: Downstream and Fast

The 1.2-mile swim in the Connecticut River is fast thanks to the current, but the start is a 1.2-mile walk from transition with no shuttles.

WALK TO SWIM START - NO SHUTTLE

• Transition opens at 4:30 a.m.; the race starts at 6:00 a.m.

• Use the morning bag drop for shoes and water for the walk to the start.

• Porta-potties are available along the way and at the start area.

The swim itself is usually wetsuit-legal (around 70°F) with no warm-up allowed, so bring swim bands to get ready. The water is shallow near the start, so you’ll need to wade out before beginning. Aim to stay in the fastest-moving current for extra speed.

Pro Tip: Turn toward the shore early as you approach the exit to avoid overshooting downstream. Volunteers will assist at the stairs, which are tall enough to feel designed for giants!

The Bike: Rolling Hills and New England Charm

The 56-mile bike course is scenic, and challenging. Expect about 2,500 feet of climbing with constant rollers and a few steep sections.

• Miles 0 - 5: Flat, which gives you time to settle in before the climbing begins

• Miles 5-14: Gentle 

• Mile 25-30: Main climb, followed by a fast descent.

• Mile 35: A shorter climb, then rolling hills to the finish.

Police and course marshals do a great job managing traffic, but stay alert as you ride through West Springfield toward the finish.

Gear Tip: Use a cassette suited for climbs and rollers. A 32/11 cassette worked well for me, though I’m a strong climber.

Enjoy the race course support from locals that like to sit and watch as the race goes by. There are usually some local photographers that will post pictures for free on the Facebook page, so keep an eye on that! 

The Run: Loops and Hills

The two-loop run course was completely redesigned in 2024, offering a mix of hills and flat sections. The route takes you out of town, through two loops around a park, and back again, with two steep hills to tackle at the start and finish.

• After the hilly bike course, pace yourself on the hills at the start of the run.

• Pay attention at the end of your first loop to avoid missing the turn for your second loop.

Final Thoughts

70.3 Western Mass offers a well-organized race with great community support and thoughtful improvements from year to year. Be prepared for New England’s unpredictable weather, rolling hills, and some logistical quirks (like the long walk to the swim start). With proper preparation, this course offers a rewarding challenge in a unique location!

My Three Favorite Early Season Swim Workouts

My Three Favorite Early Season Swim Workouts

As a Playtri coach who offers swim lessons, the beginning of a new year is busy. With the start of the 2025 race season just three months away, more athletes are inquiring about swim lessons and our swim foundations classes because they know that improving their swim form and fitness will have a huge impact on how well their races go this year.  

Drill Focused Workout

Most age group athletes don’t come from a swimming background, so it is essential that we continue to develop our swim form. When doing drill work, I find that it is incredibly helpful to use a snorkel so that you can focus fully on the drill instead of worrying about your next breath. Try this workout on for size:

15 minutes warm up with snorkel

• 5 minutes freestyle

• 5 minutes kick only

• 5 minutes pull with buoy and paddles

3x

• 10 minutes as 25 drill / 25 swim with 10 seconds rest

• 5 minutes freestyle swim

For the drill portion of the workout, consider focusing on drills that help you improve your body position or the catch and pull phases of the swim stroke. My two favorite drills for working on body position are 6-3-6 (6 kicks of the right, 3 strokes, 6 kicks on the left) and rotator kick. My two favorite for working on the catch and pull are sculling and double arm pulls.

Dryland Swim Workouts

Although swimming with a pull buoy and paddles is the most sport-specific way to build strength, regular dryland swim workouts that you can do at home will help you develop the strength you need in the pool especially in the pull phases of your swim stroke. Here’s a 30 minute strength workout you can do at home with a yoga ball and set of dryland swim bands such as the Finis Dryland Cord or my personal favorite the Finis Slide Dryland Trainer.

Dynamic warm up 

Complete 3 rounds of the following:

• 1 minute two arm catch with band (focus on engaging the lats)

• 30 seconds flutter kick

• 45 seconds dead bugs

• 1 minute twists on ball

• 30 seconds shoulder adduction with band (each arm)

• 30 seconds shoulder abduction with band (each arm)

• 1 minute tricep extension with band

• 1 minute chest press with band OR push ups

• 1 minute two arm each with band

• 1 minute walk outs

• 1 minute Russian twists

Ladder Swim with Sighting

Depending on where you live, it may be months until you can get into open water. Still, it is a good idea to regularly work on developing your open water skills, especially sighting, so you are ready to go once you can get out there. Here’s my favorite sighting workout with a ladder swim set where you focus on holding the same swim pace at different distances.

15 minutes warm up with snorkel

• 5 minutes freestyle

• 5 minutes kick only

• 5 minutes pull with buoy and paddles

45 minutes as:

• 50/100/150/200/150/100/50 with sighting every 6-12 strokes

• Rest 15 seconds between each interval

• Repeat as needed

5 minutes warm down easy/choice

When doing a swim set where you are focusing on holding the same pace while fatigue sets in, I find it helpful to use either a Finis Tempo Trainer or Form Goggles to help keep track of swim pace.

And two bonus swim activities that will dramatically flatten your learning curve for the new triathlon season are swim lessons (or swim foundations) and joining us for open water swim workouts from March through September!

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Smart Trainers: The Ultimate Guide to Smarter Indoor Training

1. What is a Smart Trainer?
A smart trainer is an indoor cycling trainer that connects to apps and devices, offering automatic resistance adjustments based on virtual terrain or workout intensity. It provides a realistic, data-driven riding experience.

2. What is a “Dumb” Trainer?
A “dumb” trainer is a basic indoor cycling trainer that provides resistance but lacks connectivity or advanced features. Resistance adjustments are manual, and performance data like power or cadence isn’t tracked. While dumb trainers are a simpler and more affordable option, they can’t match the interactivity or precise feedback of smart trainers.

3. Best Features of the Smart Trainers We Carry

• Wahoo Fitness KICKR ROLLR Smart Bike Roller Trainer

• Best for: Riders looking for simplicity and quick setup.

• Features:

• Dual-roller design for a smooth, natural ride feel.

• Seamless app integration for virtual rides and structured workouts.

• Ideal for cyclists who prefer a more open setup without locking the bike into place.

• Garmin Tacx NEO 2T Smart Trainer

• Best for: Competitive cyclists and triathletes seeking the ultimate indoor training experience.

• Features:

• Silent operation with unparalleled ride realism.

• Simulates road surfaces like cobblestones and gravel.

• Advanced metrics like pedal stroke analysis and highly accurate power data.

• Wahoo KICKR Snap Smart Trainer

• Best for: Budget-conscious riders wanting smart features in an easy-to-use design.

• Features:

• Wheel-on setup for quick installation.

• Stable and durable frame for high-intensity workouts.

• App connectivity for engaging training experiences at an affordable price.

4. Why Would You Buy One Over the Other?

• Wahoo Fitness KICKR ROLLR Smart Trainer: Perfect for those who value ease of use and a natural ride feel. The open design is great for quick transitions between indoor and outdoor training.

• Garmin Tacx NEO 2T Smart Trainer: Ideal for cyclists who want the most advanced features, including silent operation, terrain simulation, and precise power data. If you’re looking for a premium experience, this is your trainer.

• Wahoo KICKR Snap Smart Trainer: A great option for riders on a budget who want the benefits of smart technology. Its wheel-on design makes it user-friendly and accessible.

5. What is the Best Value?
The Wahoo KICKR Snap Smart Trainer delivers excellent features at an affordable price. With app connectivity and a stable, easy-to-use design, it’s perfect for cyclists who want smart functionality without breaking the bank.

6. What is the Best of the Best?
The Garmin Tacx NEO 2T Smart Trainer stands out as the pinnacle of indoor training technology. Its near-silent operation, road surface simulation, and advanced metrics make it the ultimate choice for competitive athletes seeking top-tier performance.

Explore these smart trainers at Playtri and find the perfect one for your training needs. Stay consistent, stay motivated, and take your indoor cycling to the next level! 

High Cushion Shoes: Quick Comparison of Hoka Bondi, Skyflow, and Mach X 2

Hoka Bondi 8

• Best for: Long-distance running, walking, or recovery days.

• Cushioning Level: Maximum cushioning for a plush and soft feel.

• Key Features:

• Thick midsole for enhanced shock absorption.

• Excellent for individuals seeking comfort over speed.

Hoka Skyflow

• Best for: Daily training and versatile use, including walking and light jogging.

• Cushioning Level: Balanced cushioning for comfort without being overly soft.

• Key Features:

• Lightweight construction for an effortless stride.

• Breathable upper for all-day wear.

Hoka Mach X 2

• Best for: Runners looking for a mix of speed and cushioning for tempo runs or races.

• Cushioning Level: Moderate to high with added responsiveness.

• Key Features:

• A firmer feel for energy return.

• Designed to support faster-paced efforts.

These three models cater to a variety of needs, making them excellent choices depending on your running or walking goals.

Why Endurance Sport

Why Endurance Sport

Physical activity is incredibly important for maintaining health of all kinds: physical, emotional, mental, and social. The list of positive influences on our health with physical activity far outweighs the negative. While the negative influences of a sedentary lifestyle and overconsumption of unhealthy foods far outweigh the positive. As an endurance athlete of over 20 years and as a coach for Playtri, which has been helping endurance athletes for over 20 years, I have seen first hand the positive impacts of endurance sports on people’s lives. Here are a few reasons why endurance sport is such a positive influencer on health.

Increases the good and decreases the bad. Endurance exercise can improve metabolism, reduces cardiovascular risk, increases brain cell production, and reduces all-cause and cardiovascular mortality. In other words, going for a moderately intense swim, bike, or run can make your life last longer.

Runners high. Endurance exercise increases the levels of endocannabinoids in the bloodstream, which move easily through the brain/blood barrier, and have mood-improving effects like reduced anxiety and feelings of calm. Endurance sport can also help develop mental endurance and help people set goals and learn how to face adversity.

Community. My first triathlon back in 2004 ended like this: I crossed the finish line spent and tired, and surprised that I was cheered on by people who didn’t even know me. A little bit later, while race awards were being handed out, the last finisher approached the line. As the last finisher was approaching, the overall winner stood up and starting clapping and cheering. Soon everyone else did the same. Endurance sport creates an unique and beautiful community of people who compete together instead of against each other.

Sense of Accomplishment. Over the years I have talked with athletes who competed in the Boston Marathon in the 60s and athletes who raced some of the early Ironman World Championship races before it moved to Kona. Whether you complete you first 5k or race in your 15th Ironman World Championship, there is a wonderful sense of accomplishment that goes with you from setting a goal, being stretched and courageous to reach that goal, and growing as an individual. 

Fitness. As a coach, I love it when my athletes are able to reflect on the fitness gains they have experienced and how their lives have changed through gaining more physical fitness. Along with that sense of accomplishment, there is something quite amazing to hear an athlete reflect on how they can now do something that they never thought they could have done before.

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Coming Back to Triathlon After a Break

Coming Back to Triathlon After a Break

Returning to triathlon after a break can seem like a daunting challenge, but it is more common than you may imagine. Breaks from sport happen for many different reasons: injury, burnout, fatigue, work stress, focusing on family, big life events, etc. For over 20 years Playtri Coaching has helped countless athletes come back to triathlon after a break.

As a coach and athlete who has come back from numerous breaks, here are my top recommendations.

Accept where you are. I’ve seen this in a lot of athletes (my younger self included): an athlete has great success in the sport, then has an injury or steps back to focus on family or work, and gets stuck in thinking about the glory days. This athlete ends up thinking more about how much fitness they have lost because of the break instead of thinking about how much fitness they are gaining after the break. You can’t make progress in sport if you are focused on how things used to be.

Acknowledge your limits. It’s important to acknowledge that your life is different after the break then before, so don’t expect to be able to do the same type of training and racing. You may have limited time because of new family or work commitments. You may have limitations on your training because of return from injury. And there is a bit of grief in acknowledging those limits. It’s okay to grieve that things are different, but don’t let that grief dictate what you do. You may not be able to go out for regular 3 hour rides, but maybe you can go out for 2 hour rides with the occasional 3 hour ride every free weeks. Do what you can with what you have.

Find joy in regaining health. In 2017 I had shoulder surgery that required my dominant arm to be immobilized for 6 weeks and then required 6 months of physical therapy to get back strength and range of motion. Regaining that strength and range of motion was more difficult than I could have imagined. Instead of resigning myself to never doing the sport I love ever again, I found joy in the improvements: when I was able to lift my baby daughter over my head, when I was finally able to bike and run without discomfort, and when 2 years later I was finally able to swim with no pain. When we come back from a break, we are given the opportunity to experience our sport as a new athlete all over again.

Focus on the process, not the outcome. As triathletes, we like to set big goals. And setting a big goal after a break from the sport is natural. But… don’t let the desired outcome be your primary focus. Let’s say you come back to the sport and your goal is to qualify for a World Championship or get on the podium or break a certain time goal. You put in the training and you work hard and then what happens if you don’t reach that goal? Was coming back to the sport a failure? No. Because in that return to sport maybe you learned new bike handling skills or you improved your swim or you are running faster than you ever have or you learned how to train your gut for race day or you regained your health. Your development as an athlete and a human being is much more important than a specific outcome.

Work with a coach. The benefits of working with a coach as you return from a break should not be underestimated. A good coach can inject some realism into your goals, can develop a structured training plan to ensure you progress, and can offer accountability. Returning from a break is hard. Going it alone is even harder. No matter the challenges or limitations you feel like you have a good coach can help you maximize your time and abilities so you can regain fitness and perform at your best on race day.

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Gift Ideas for Triathletes

Gift ideas for Triathletes

2024 was a great year of racing and if your special someone is a triathlete, they most likely raced and trained a lot this past year which means their gear needs a refresher before next season. Here are some suggestions from a coach/competitive triathlete.

Stocking stuffers:

• Swiftwick socks — The gentle compression is a nice touch on long runs. Personally, I’m a fan of the Aspire line.

• Chamois Creme & Body Glide — Chafing for a triathlete is bad. A triathlete complaining to a loved one about chafing is even worse. Safe them and yourself from any awkward conversations in 2025.

• Compression tights — Your triathlete might just try to get a long workout in before you travel to Grandma’s house. Compression tights will help their achy legs recover while in the car or on the plane. 

Swim:

• Form Goggles — One of THE best training tools to help your triathlete with their body position in the water.

• Finis Manta Paddles — Some of the best paddles out there for improving strength and stroke efficiency.

• Snorkel — A must have for triathletes/swimmers of all ages! Playtri coached athletes use this every time they swim.

Bike:

• Garmin Varia Rear Taillight — The best rear light and rear facing camera for cycling at any time of the day. I never ride outside without mine. Keep that triathlete safe in 2025!

• Bike Fit — Before your triathlete spends a lot of time on the trainer this winter, make sure they are comfortable on the bike. An annual bike fit is recommended.

• Smart Trainer — A great tool for improving your cycling any time of the year and hitting specific power intervals.

Run:

• Black Diamond Storm 450 Headlamp — With less daylight hours in the winter, being safe and seen is even more important.

• Garmin Forerunner 955 Solar — the best watch for for triathlon if you are looking to simplify the number of devices you use during training and racing. This watch does it all: HR, Spotify, Power Meter connection, Garmin Pay, the mapping capability is a nice touch, and it’s powered by the sun!

• Theragun Mini — An excellent self massage tool for traveling to races and to have at work.

They’ll love you forever gifts:

• Coaching — If you truly want to make 2025 your best season ever, then a coach is the best triathlon related expense you can make. With over 20 years of coaching, Playtri Coaching works for new triathletes and those looking to qualify for National and World Championships.

• Gravel Bike — If you are looking for a do-it-all training bike, this is it. Take it out on gravel, chip-sealed roads, and even try out Cyclocross with this bike.

• Weekend Coaching Package — Don’t just invest in their gear. Invest in helping your triathlete improve their overall training and racing. It’s like a spa weekend for triathletes.

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 from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Why Coaching in the Off-Season is Important

Why Coaching in the Off-Season is Important

As a new triathlete many years ago and before I started working with a coach, I committed to taking a break from training for a few months after the last race of the season. My reason for this was because of lingering physical and mental fatigue after a season of hard training and racing. Little did I know, how wrong I was.

When I finally started working with a coach and we had a great season of training and racing, I told my coach that I was ready for my off-season break. My coach looked at me and said, “Jim, the off-season is one of the most important times of the year to work with a coach.”

Since that conversation many years ago and now as a coach myself with Playtri, which has over 20 years of coaching history, I have shared with whomever will listen how incredibly important working with a coach during the off-season truly is. Here are my top reasons for working with a coach during the off-season.

Maintain health and fitness. The traditional off-season for US based endurance athletes falls during the time of year that has some of the biggest food related holidays: Thanksgiving, numerous end of the year religious holidays, New Year’s Eve, Super Bowl Sunday. Working with a coach during this time helps to stay on track with health and fitness goals during this busy time of year when many people over consume.

Strengthen weaknesses. The off-season provides a time to work on improving specific aspects of our athletic performance. Small changes—like working on swim stroke, run cadence, core strength, nutrition, mental strength, mobility, or bike handling—made in the off-season can drastically improve our racing and our enjoyment during the next season. At Playtri we offer swim foundations courses and one-on-one sessions to help athletes address their weaknesses.

Prevent overtraining and injury. Although rest and recovery is an important part of athletic improvement and adaptation, an extended break is not. Far too often, I have seen athletes rush back into training after an extended break and ultimately end up injured or overtrained from doing too much too soon. Taking a short, coach-guided break and then working on weaknesses in a low stress environment during the off-season prevents the overtraining/injury cycle.

Improves athletic happiness. The off season is an excellent time to enjoy some different ways of being athletic. Many of my triathletes participate in bike rallies and run races, cyclocross, or strength training. Participating in sports that are adjacent to our favorite sport gives us an opportunity develop new skills, have fun, and build fitness for the coming season.

Attend a triathlon camp. Camps are one of THE best ways to improve your fitness in a short amount of time. Our internal research at Playtri over the past 20+ years has shown that athletes see anywhere from a 15-20% increase in fitness for a weekend camp and a 35-40% increase in fitness for a week long camp! That is huge! Not only do you see a huge increase in your fitness, you also reap the benefits of focused training with other like-minded athletes, less distractions, and hands-on training with excellent coach. These camps are catered to YOUR fitness and YOUR goals. Whether you are training for health or sprint triathlons or full Ironmans, these camps are adapted to suit your goals. And if you really want to have fun getting healthy and fit, you can join us for our Hawaii camp in January!

If you have any questions about anything in this article 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

Speed vs. Durability: how to make the right equipment decision

One of the amazing things about being a coach at Playtri is the opportunity to work with athletes as they make decisions about their triathlon equipment. Playtri has a large selection of bikes, race wheels, and bike accessories, but also has an excellent selection of wetsuits, race kit, and other equipment that you need on race day. 

When I work with an athlete on the topic of equipment, I like to learn about their goals and also what price range they are comfortable with. Triathlon is an amazing sport and there is an amazing amount of equipment available, and it is also important as amateur athletes to be aware of our other financial commitments and understand that the most expensive product may not be the best for us at this time. Below are some things to think about when selecting the two largest equipment expenses: wetsuit and bike.

Wetsuit speed or durability

Outside the topics of speed and durability, there are a lot of questions to consider when purchasing a wetsuit, such as: Should I go with sleeves or no sleeves? How easy is it to get off fast in transition without damaging it, especially if I am trying to get it off around a GPS watch and a timing chip? What is the warranty for the wetsuit? What are best practices for use, care, and storage of this wetsuit? These are just a few of the questions to consider.

However, if we focus solely on speed vs. durability, these are things to pay attention to:

• Higher end wetsuits will likely be faster than less expensive wetsuits as they offer more flexibility around your shoulders, thinner neoprene around the wrists and ankles to ease wetsuit removal, and also offer good buoyancy. 

• Wetsuits tend to tear at the seams/transitions between thicker and thinner neoprene. Higher end wetsuits tend to have more seams/transitions between different neoprene thickness. Lower end wetsuits tend to have the same neoprene thickness throughout.

• SCS coating—the shiny coating on the outside of the wetsuit—adds a lot of durability along with speed. Although SCS coating makes the neoprene a little less stretchy, it does make it harder to tear with your fingernails, thus adding some good durability in transition.

• Yamamoto #39 & #40 neoprene is excellent in a wetsuit. #40 is a bit heavier than #39, but is stretchier. Look for either of these in a wetsuit or a combination of the two.

• Is a mid-priced wetsuit the Goldilocks wetsuit for you? Mid-priced wetsuits offer a higher quality of neoprene often times with SCS coating (something lower priced wetsuits may lack), while eschewing the flexibility of really thin rubber or fabric panels of the higher priced wetsuits.

• Try your wetsuit on before you purchase it and know the return policy. If you swim in your newly purchased wetsuit, often times mail order wetsuit companies will not allow you to return it.

• If swimming is your strongest discipline and/or you are looking to qualify to a world championship, then it may be beneficial to have the best fitting wetsuit you can buy. However, if qualification or the podium is not your goal, then go with a less expensive wetsuit and invest a bit more in your bike.

Bike speed or durability

The bike portion of a triathlon is where your gear can have a huge impact on your performance and finishing time. Because of this, the bike tends to be the place where people spend the most amount of money. When purchasing a bike it is important to considering the following:

• Bike fit. An ill fitting super bike will slow you down more than an excellent fitting mid-tier bike that you can safely and comfortably ride in the aero position. Get a fit first and buy the bike that fits you, not the bike your favorite pro triathlete rides because they are sponsored by a certain bike company.

• Considering rolling resistance. Decreasing rolling resistance with race tires and light tubes will make you faster on race day, but they are also less durable. Don’t use them for training. Have a set of training tires and a pair of race tires.

• Buy a great fitting frame then upgrade. If your goals aren’t immediate, then purchase a great fitting frame that you can upgrade over the next few years with carbon wheels, electronic shifting, and CeramicSpeed products.

• CeramicSpeed is a great upgrade for speed! Upgrade your bottom bracket, add a coated chain for race day, and then add an oversized pulley system for your rear derailleur. Although expensive, they decrease friction in your drivetrain, thus making you faster.

• Regular maintenance and cleaning. Don’t neglect regular maintenance on your bike. The bike is a huge investment and definitely worth maintaining. A well maintained and clean bike is faster than a poorly maintained, dirty bike.

If you have any questions about anything in this article 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

Quick Pre-Race Equipment Upgrades

So you have a race coming up in the next 2-4 weeks and you are looking for a little extra speed. Of course, you know that panic training will do more harm than good, so you look at equipment upgrades. You also know that it is important not to try anything new on race day, so if you are making last minute equipment upgrades make sure you give yourself a little bit of time to test the upgrades out. Here are a few suggestions for upgrading your gear before race day.

Race Tires & Tubes. Quite often you can see in transition some nice carbon race wheels with bomb proof tires. Race specific tires and tubes, although more flat prone, will decrease your rolling resistance and make you faster on race day for the same overall effort.

Tinted or polarized goggles. You probably use clear goggles in the pool, but when you are swimming in open water, tinted or polarized goggles help cut down on sun glare and help you spot turn buoys much more easily. The better you can see, the straighter you will swim.

Tri Suit. If you have been racing in a two piece tri kit, then upgrading to a good fitting one piece that covers the upper arms and is comfortable, can save you approximately 10-20 watts on the bike. 

Bike Fit. If you have been experiencing discomfort on the bike, then a bike fit can make you faster. A good bike fit will make you more comfortable and more aerodynamic. The more comfortable and aerodynamic you are the faster you will go.

Aero Helmet. If you already have a good bike fit, then consider purchasing an aero helmet. For cooler races and if you can comfortably hold a good aero position for the vast majority of your race, then a full aero helmet is a good option. If you are racing in warmer weather and you move around a bit more on the bike, then an aero road helmet is the way to go.

If you have any questions about anything in this article 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

Long Course Tips

Long Course Tips

By: Coach Mark Kwiatkowski

Whether it’s your first 70.3 or 10th full Ironman, the long course triathlon is nothing short of a beast of a race. Part of the reason these races can be addicting is there is so much to learn about the race as well as yourself during the training and racing process. Here are some tips related to the long course I have personally encountered as well as mistakes I have made to help you avoid making the same ones.

1.        Plan your training schedule

Can you get ready for a 70.3 in two months with little to no prior experience? Sure. Should you? Absolutely not. Before you take on any long course race, make sure you know what date the race you’re aiming for is and then see how much time you have in between now and then to train. Ideally, 4 months is a great amount of time to train for a long course race. This gives you plenty of time to build up volume on your body while avoiding injury, as well as toughening your mental to be ok performing physical activity for 5+ hours straight. If this part of the process seems daunting, please do not hesitate to reach out to our coaches and they can take away the guesswork in setting up a training program for you.

2.        Train like you race and race like you train

Long course races take a large amount of time, which makes it even more important for this style of race to train like how you plan to race. For example, if you plan to do the entire race at an aerobic heart rate level, then you should be emulating that kind of intensity throughout most of your training sessions. If you are going to be riding in aero bars on race day, then you should be training in those same aero bars to get used to the position and how it feels on your body.

The same goes for on race day itself, if you have spent the last four months training at 16 miles/hour on the bike, DO NOT go into the race trying to hold over 20 miles/hour. It is not a good time, your body is not prepared for it, and the run you have after that bike is going to basically be a zombie walk after pushing your body way past what it was trained to do.

Train like you plan to race and race like you have trained for four months.

3.        Eat and drink, drink and eat, etc.

It is imperative that you learn how to take on calories and fluids throughout your different disciplines. From personal experience, you may discover that you end up hitting a wall at a certain time every time. If this is the case, it might be time to start experimenting with how much you are consuming and look to increase those numbers. During your training, you should be experimenting with different fueling protocols (timings, products, amounts, etc.) to see what works best for you. Training is the best time to make mistakes like this, so when race day rolls around, you have a fool-proof plan on what works best for your body. Nutrition is the unspoken fourth discipline of triathlon and you will be doing yourself a service if you have the details of that discipline ironed out throughout your training.

A couple phrases I personally hold on to when it comes to fueling and hydrating for long course races:

Eat early and eat often.

Most problems can be fixed by slowing down and eating and drinking more.

If someone walked up to me and asked me for advice in training for their first 70.3, the above 3 points are exactly what I would tell them. Taking these 3 tips to heart and really practicing them will make worlds of difference when it comes to excelling in your races.

Coach Mark Kwiatkowski is a Level 2 Playtri Coach. He is a distance runner of 12 years, 70.3 finisher, and is enthusiastic about all things triathlon and getting people involved and excited about the sport and achieving their goals.

https://www.playtri.com/mark-kwiatkowski

mark.kwiatkowski@playtri.com

Road Bikes vs. Triathlon Bikes: Choosing the Right Ride for Your Race

Road Bikes vs. Triathlon Bikes: Choosing the Right Ride for Your Race

When training for a triathlon, selecting the right bike is crucial for optimizing performance and comfort. Two main types of bikes are often considered: road bikes and triathlon bikes. Each has unique features, and understanding their differences can help you decide which one best suits your needs. Let's break down the key points to consider when choosing between a road bike and a triathlon bike.

1. Design and Aerodynamics

Road Bike

Road bikes are designed for versatility and comfort. They have a lightweight frame, drop handlebars, and are ideal for a variety of terrains and riding conditions. The geometry of a road bike promotes a more upright position, which is beneficial for longer rides and improved visibility.

Triathlon Bike

Triathlon bikes are specifically designed for aerodynamics and speed. They feature a more aggressive geometry, with the rider positioned lower and more forward. This position minimizes wind resistance, making triathlon bikes the preferred choice for time trials and triathlons where aerodynamics play a significant role in performance.

Practical Application

If your goal is versatility and comfort for training and recreational riding, a road bike may be the better option. However, if you are focused on racing and improving time in triathlons, investing in a triathlon bike can provide a competitive edge.

2. Comfort and Fit

Road Bike

The upright position of a road bike offers more comfort for extended rides, making it easier on the back and neck. This makes road bikes an excellent choice for those new to cycling or those who enjoy long-distance rides.

Triathlon Bike

The forward-leaning position of a triathlon bike can be less comfortable for some, especially on long training rides. However, this position is beneficial during a race, as it engages different muscle groups and helps preserve energy for the run segment of a triathlon.

Practical Application

Consider a road bike if comfort and versatility are your top priorities. If you are serious about competing and maximizing your performance in triathlons, a triathlon bike is designed to support those specific needs.

3. Transition Efficiency

Road Bike

While road bikes are great for training, they may not be as efficient during transitions in a triathlon. The design and position can make quick transitions more challenging compared to triathlon bikes.

Triathlon Bike

Triathlon bikes are engineered for fast transitions, with features like integrated hydration systems and aerodynamic storage solutions. These enhancements can save valuable time and streamline your race experience.

Practical Application

If quick transitions and competitive racing are important, a triathlon bike offers advantages that a road bike does not. However, for training and general fitness, a road bike can still be highly effective.

Conclusion

Choosing between a road bike and a triathlon bike ultimately depends on your specific goals and needs. Road bikes offer versatility, comfort, and are well-suited for training and recreational riding. In contrast, triathlon bikes provide aerodynamic advantages and are tailored for competitive racing.

At Playtri, we offer a range of both road and triathlon bikes, along with expert guidance to help you make the best choice for your cycling journey. Whether you're training for your first triathlon or aiming for a personal best, we are here to support you with the right equipment and coaching.

For more information on our bikes and coaching services, visit Playtri.com or explore our selection at playtristore.com.

Biking to School: Tips from the Coach

Biking to School: Tips from the Coach

By Coach Morgan Hoffman

We love to see kids riding their bikes to school - it is a great way to include exercise in the daily routine, encourage sustainable transportation, and hey, it's fun! Safety is #1 when biking, and riding to school is no exception. We've been coaching young cyclists here at Playtri for over a decade - following are some tips we've learned along the way to help your kiddos have a safer ride.

1. Make sure their bike is in good condition

• Have the bike tuned up once a year and take any recommendations from your local mechanic (click here to see if you have a Playtri store nearby - all locations have great bike mechanics on staff!)

• Make sure tires are aired up to the recommended pressure found on the side of the tire at least a couple of times a week (they will lose air over the course of a few days)

• Let your child know that they need to tell you if they feel or hear anything different than usual while riding their bike so you can get it checked out quickly if necessary

2. Helmets are a must

• Helmets should be damage free - they are only inspected to be good for one crash/impact

• Make sure the helmet fits properly (snug on the head, with room to fit exactly 2 fingers between the chin and strap when buckled)

• Bonus points if there is reflective material on your helmet!

3. Choose brightly colored clothes for visibility

4. Plan your child's route ahead of time

• Do multiple practice rides to ensure they have it down

• If possible, ride or walk with your child the first day they are biking to school to make sure they are confident with the route, and also navigating school traffic

5. Ride with a friend - there's safety in numbers!

6. Stick to paths and sidewalks whenever possible

• If your child has to cross the road, make sure they know to cross at a cross walk and look both ways prior to crossing (we recommend walking the bike to cross in case a quick change in direction or speed is needed)

• Teach courtesy when sharing a path - ride in a straight line and always pass on the left when coming from behind, while giving an audible warning (bells are great for this purpose)

7. Have a plan for when things don't go to plan

• What will your child do if they get a flat tire, have an accident, or stray off their planned route? Have an action plan in place!

• If your child has a communication device like a cell phone, they should always have their device with them while riding

Happy riding!

Coach Morgan Hoffman is the Head Coach of Playtri, founder of Playtri Youth & Juniors, and a USA Triathlon Level II Short Course Elite certified coach. She has been coaching youth triathletes and cyclists for over 15 years (she also enjoys commuting to work at Playtri on her bicycle!) Learn more about Coach Morgan at www.playtri.com/morgan. 

What to do if you are racing soon

What to do if you are racing soon

The last few weeks before a race can be a difficult time for endurance athletes, whether you are new to the sport or more experienced. The difficulty of this time period can come about from over thinking, making rushed decisions, or panic training. As a triathlete of 20 years, I have made mistakes during the last few weeks before a race that have severely impacted my performance. And as a coach of 5 years, I have seen athletes make similar decisions that impacted their race day. Here are my top recommendations to get yourself squared away before race day.

Make a list, and check it twice… three times… maybe four or five times

One of the best pages on the Playtri website is our Race Day Checklist. It gives you a break down of what to have in your transition bag for race day, a checklist for travel races, what to pack in your Ironman Gear Bags, and things to do (like bike maintenance, recovery, and transition practice) starting 4 weeks out from an Ironman. Even though I’ve been doing this sport for two decades, I still use a checklist for almost every race. The races where I didn’t use a checklist? Yep… I forgot something important like ear plugs, race number, nutrition, etc.

Visualization/meditation

Starting a few weeks before a big race (70.3 or full Ironman) or a few days before a smaller race (Olympic or Sprint), I pick up my visualization and meditation practice. 10 minutes a day, I try to calm my mind and relax. For visualization I look at the course maps, any race videos on YouTube from previous years, and then use my imagination to do two things: imagine things going well, imagine things going poorly and handling it well. It is so incredibly helpful to know what a good day can look like and also know you can handle difficult situations that arise on race day.

Inspect my gear and replace/repair as needed

Starting 4 weeks before your race, look over all your race gear (bike, helmet, wetsuit, goggles, run shoes, bike shoes, race kit, etc.) and make sure everything is in fine working order. Schedule bike service a week or two before race day. Buy replacement for worn gear. Nothing is more stressful than showing up on race day not knowing if something is in good working condition.

Pay attention to your food intake and hydration

You’ve put in a lot of hard work and made big efforts to get to race day. In the last few weeks before a race it is possible to feel stressed and overwhelmed and as training hours decrease, stress eating can increase. Likewise, we can also decrease the amount of water we drink because we aren’t training as much. It is important to stay hydrated and adequately fueled the last few weeks before race day.

If you have any questions about anything in this article 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

Why You Should Come to Camp

Why You Should Come to Camp

One of the most enjoyable parts of coaching for me is working at triathlon camps. Every triathlete that I know would like to get faster, stronger, more efficient, and learn more so they can be better triathletes. When it comes to making improvements as a triathlete, one of the best bangs for your buck is going to a training camp. Below are the top reasons to go to camp shared by some of our previous Playtri triathlon campers.

The techniques and tricks you learn will help you on race day and in training.

Whether you attend training camp in Hawaii, DFW, or another location you will learn techniques and tricks that will help you. Our camps aren’t just about getting the miles in. We include lectures and practice sessions where you can try out the skills we are talking about. Athletes have improved their swim form, learned about good nutrition & hydration practices, sped up their transition times, and learned how to handle body contact while swimming.

You meet other training buddies.

As age group athletes with work, family, and social commitments, it can be hard to find time to train with others. Many of our campers have shared how enjoyable it was to do workouts with other athletes. Campers have shared how fun it was to do their first group ride, have someone to talk to during a run workout, how amazing it was to learn how to draft properly on the swim, and have other athletes to connect with and enjoy training together.

You gain access to performance testing and bike fits.

At all of our camps we offer the opportunity for our campers to take advantage of our performance testing and bike fits. You can find more about our performance testing and bike fits at these links: https://www.playtri.com/testing and https://www.playtri.com/bikefits/#traditionalfit. 

Focused training.

Attending a training camp is also a great opportunity to set aside specific time to get the mileage in. Unless you are regularly training for a lot of hours each week, a training camp is an opportunity to increase your training miles in a short period of time and then recover after. Likewise, taking a break for work, family, and life commitments to just focus on training for a bit will you prepare for your race mentally and physically without the other responsibilities.

Have fun and challenge yourself.

When you have family, work, and other life obligations, training can feel like another duty or responsibility. When this happens training can sometimes not be very fun. Training camps can help you to have fun and experience warmer climates, especially during the winter months (See Hawaii Camp). In addition, challenging yourself to learn new skills while having fun is an excellent approach to growing as an athlete.

If you have any questions about our camps, performance testing, bike fitting, 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

When should I replace my swim gear?

When should I replace my swim gear?

If you are like me, your swim gear is full of different gear that is there to help you develop different aspects of your swim stroke to make you a stronger, faster, and more efficient swimmer. And if you are like me, you may have left your swim bag in the back of your car on a hot day and your gear is all wet and then ends up smelling a bit nasty. Of course, this can happen from time to time, especially if we are getting a swim in before driving to work. But it is important to make sure you are taking care of your swim gear. Here are my tips for taking care of your swim gear and how you know it is time to replace it.

Caring for swim fins.

After using your swim fins, rinse your fins with tap water. Dry them with a towel and let them air dry completely before putting them away. Storing wet or damp fins can lead to mold and mildew growth and bad odors. Also protect your swim fins from cuts and stretching out the heel cups by not walking in them or hanging them up to dry. Replace your fins when they are stretched out and/or have mold or mildew growth on them. The same rules apply for caring for a pulling ankle strap.

Caring for your swim snorkel.

Swim snorkels are an excellent tool for improving your technique and speed in the water. With eliminating the need to turn your head to breathe, swim snorkels promote more efficient swimming and allow you to focus in on different parts of your technique. This is the first tool—besides a swim goggles—that I encourage new swimmers to purchase. Swim snorkels should be washed frequently with soap and water and left to air dry to avoid bacteria growth in the mouthpiece and tube from regular moisture exposure. A swim snorkel that can be easily broken down is an excellent option for quick cleaning. Replace your swim snorkel if any non-replaceable pieces break or you aren’t able to fully clean the mouthpiece and tube.

Caring for a kick board or pull buoy.

Always thoroughly rinse your kick board and pull buoy with clean, fresh water after each swim. Store them in a dry place and avoid storing them with sharp objects that may damage them. Leaving them in your swim bag with no air circulation can lead to mold and mildew growth. If either of these develop mildew or mold you can effectively remove it by mixing a tablespoon of bleach with a gallon of water, brush the pull buoy or kick board with the bleach mixture, and let it sit for several minutes. Replace your kick board or pull buoy if they are damaged.

Caring for swim goggles.

After your swim, rinse your goggles with clean, cold water. Once rinsed, place your goggles in the a protective case to avoid scratches and damages to the lens and then let them air dry out of the case once you are home. In addition, avoid extreme temperatures as heat can cause permanent damage to the goggles. If you are a regular swimmer, you may need to replace your swim goggles every 4-6 months. Chlorine breaks down the goggle material causing them to lose the seal around your eye.

Caring for a swimsuit.

To rid your swimsuit of chlorine, at the very least rinse it in cold water after every use. If possible, hand wash with gentle soap and air dry your swimwear on a flat surface out of direct sunlight to prevent stretching and discoloration. Plan on replacing your swimsuit if there is a tear, discoloration, extreme stretching of the fabric, or it is starting to become see through.

Caring for a swim cap.

After swimming, rinse your cap in non-chlorinated water, and then dry the cap off completely with a towel or hang dry. You can also sprinkle talcum or baby powder inside your cap to absorb any moisture left over as a way to decrease bacterial growth. With proper care, caps can last for many months of regular use. Plan to replace your cap when it starts to stick to itself, has black mold spots, discoloration, or rips.

If you have any questions about anything in this article, our different swim lessons and workouts, 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

Race Specific Swim and Run Workouts

As a coach who has helped people qualify for World Triathlon Age Group National Championships and Ironman World Championships, there are a few swim and run workouts that I go back to again and again to help my athletes be prepared for their primary races for each year. Some of these workouts are taken directly from the Playtri Coaching workout library that every Playtri coach has access to while others are one that I have used with some of my clients in one-on-one training sessions. Below are my top swim and run workouts for short and long course racing.

Swim — Short Course specific

This workouts is best done in open water with a course that is similar to the race course you will be swimming. This can be particularly fun if you can do this workout with a number of other athletes. After a thorough 15 minute warm up where you focus on good form, sighting, and getting use to the water & environmental conditions, do the following:

• 10 minutes swim starts. Practice starts like you will have on race day with 20-30 strokes at a high cadence, then turn around and return to the start location swimming easy. Include beach starts and dolphin dives if they might be needed on race day.

• 5 minutes easy swim. If swimming with others, practice drafting.

• 15 minutes swim the course with pickups of 15-20 strokes coming out of the buoy turns. If swimming with others, make sure to get used to bumping into each other at the buoys. 

• 5 minutes easy swim. If swimming with others, practice drafting.

• 5 minutes swim exits. Starting 20-30 feet from the exit, swim toward the exit and practice coming out of the water as you will on race day. Include dolphin dives if they might be needed on race day.

• 5 minutes easy swim to warm down and practice a fast wetsuit strip at the end.

Swim — Long Course specific

Again, this is best done in open water with other athletes of similar swim speed on a course that is comparable to the race course you will be swimming. After a thorough 15 minute warm up where you focus on good form, sighting, and getting use to the water & environmental conditions, do the following:

• 15 minutes of continuous swimming focusing on sighting and drafting off of your swim buddies.

• 5 minutes easy swim.

• 15 minutes of fartlek swimming. As you practice drafting with your swim buddies, the person in the lead picks random moments to do 15-45 second pick ups. Rotate who is in the lead. If doing this workout alone, use FORM goggles to keep track of your pick ups and recovery periods.

• 5 minutes easy swim.

• 15 minutes of continuous swimming focusing on sighting and drafting.

• 5 minutes easy swim to warm down and practice a fast wetsuit strip at the end.

Run — Short Course specific

This is a standard workout that I give to my athletes who are looking to qualify for world championships, place high in their age group at an Olympic race, or are preparing to run a fast stand alone 10K. Pick a run course that is similar to your race. And do the following:

• 5 minutes warm up

• 3x

• 5 minutes walk/easy jog

• 10 minutes at 10K race pace or faster

• 10 minutes walk

Run — Long Course Specific

This is a workout that my coach (Playtri Head Coach Morgan Hoffman) gave me in my build up to the 2023 Ironman World Championship in Nice. It’s a doozy, but it made me feel prepared for race day. After a long ride of 3-4 hours in the hills, do the following 90 minute run:

• 5 minutes warm up

• 15 minutes up & down a hill at 70%

• 1 minute walk / 4 minutes easy jog

• 15 minutes up & down a hill at 70%

• 3x

• 1 minute walk

• 4 minutes easy jog

• 10 minutes run at Race Pace HR

• 10 minutes walk

If you have any questions about any of these workouts 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

Next Level Race Gear

Every triathlete that I know would like to get faster in the swim, bike, run, or all three. Often times this focus centers on race gear that can help you reach the next level in the sport. As a Playtri coach, performance tester, bike fitter, and coached athlete I know first hand that Playtri has the upgrades that you need to become a faster, stronger, and more resilient triathlete. Below is my list of next level race gear that can help you reach that next level you are looking at.

Upgrade #1: A professional Bike Fit

Before even considering upgrading to a new bike or specific parts on your bike, you need to know how your position on the bike affects your performance on the bike and later on the run. I encourage any athlete that I work with to schedule a bike fit when they are looking at purchasing a new bike or new components. That new bike or component won’t make you faster unless the bike fits you properly.

Upgrade #2: A power meter

Most mid-level to high end bikes come with a power meter these days. However, if you are looking to upgrade an older bike and don’t have a power meter, then this is an excellent choice! Real quickly: A power meter is a device that uses strain gauges to measure the number of watts you are putting into your pedals. Combining power meter measurements with a heart rate monitor will allow you to know the real cost of the work you are doing on the bike in training and in racing.

Upgrade #3: Race wheels

Like power meters, most mid-level to high end bikes come with race wheels these days. However, if you don’t have race wheels, then purchasing carbon race wheels is an excellent decision. Carbon race wheels reduce drag, road vibrations, and increase speed and acceleration. If you are looking for a do-it-all race wheel, then consider the Zipp 303 S wheel set or the Zipp 404/808 Firecrest wheel set.

Upgrade #5: Aero Helmet & kit

Your body has the biggest impact on drag. Improving the fit of your race kit can drastically improve your aerodynamics on the bike. Likewise, using an aero helmet or aero road helmet (in hot conditions) will make you a faster triathlete.

Upgrade #6: Carbon running shoes

The introduction of super shoes has led to performance benefits for runners across the running pace spectrum. These performance benefits come from the shoe altering your running economy including altering your run mechanics in the foot and ankle. Although there is not enough clinical peer-reviewed proof that these shoes directly cause foot injuries, there is debate and anecdotal correlation that super shoes can cause injuries in your feet such as bone stress injuries. If you do run in super shoes, don’t use them exclusively. Save them for speed work and race day.

If you have any questions about next level upgrades, bike fitting, 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

The 5 Pillars of Open Water Swimming

We have officially hit summertime, which means that open water swimming is in full swing, and it is important to take a second to revisit Playtri’s 5 Pillars of Open Water swimming.  These 5 Pillars drive our coaches to build the most confident swimmers in the open water as possible, so whether you are a beginner in the open water or trying to find that extra little bit of speed, here are the 5 Pillars that will allow you to achieve your best swim possible.

Visualization

Open water swimming is a totally different sport than pool swimming, and it is important to practice in the open water prior to race day.  However, if you are in a place where open water swimming is not easy to get to, visualization is a great tool that can help you show up on race day confident and strong.  Visualization helps eliminate surprises that may happen on race day, and taking as little as 5 minutes a day to visualize the race course can help ensure you are making the best decisions possible on race day.  Some potential things to keep in mind during the visualization process are;

-        Study the race course and conditions.  Swimming into the sun can mean that you need tinted goggles, while a cloudy day may call for a clear set of goggles.  What type of weather will there be on race day?  Is it an in water or beach start?  Are you keeping the turn buoys to your right or left shoulder?

-        Have a goal in mind and visualize yourself doing it. Always use positive self-talk, as we want to envision the success of a great open water swim.  However, prepare yourself for the various events of race day, such as goggles leaking, which way you will breathe, and how to exit the water confidently!

Warm Up

The swim warmup is the most important aspect of warming up on race day, since it is the first discipline that you race.  Some races allow in-water warmups, and some do not, so it is important to be prepared for either case.  If you are allowed to warm up in the water, swim easy for a couple of minutes, and practice your sighting.  Increase the tempo of your stroke to race pace every now and then to get the heart rate up and to prepare yourself mentally for the first stroke you will take in the race.  If you are not allowed in the water, then it is important to have something like resistance bands to get your shoulders warmed up.  You can do shoulder rotations, arm circles, and specific stroke movements with the bands to prepare for the swim stroke.  Any sort of movement that mimics the swim stroke will get your mind and body prepared for the first stroke of the day and help you have the best swim possible.

Starting Position

Many races now are wave starts, meaning you will start alone or with 1 or 2 other swimmers.  However, if there is a mass start, find a position in the front of the group on the side opposite that you breathe.  Starting in the middle is a perfect recipe for getting swam over and redlining your heart rate as your jockey for position.  By starting on the outside opposite the side you breathe, you can take a clearer line of site to the first buoy, you can see the other swimmers with you breathe, and you will have outside clear water.

Drafting and Sighting off Other Athletes

Finding the draft of another swimmer will greatly reduce the effort you are putting forth in the swim, and thus set you up for a strong bike and run.  Ideally, you find an athlete that you can draft off of; this can be achieved by staying on an athlete’s hip (staying about 2 feet away from their hip and staying in their wake), or finding their feet and staying on their feet while swimming.  This is a skill that can be practiced with teammates and other swimmers, but it is important to note that drafting in practice without the consent of another athlete can be irritating, so if you are going to practice drafting, make sure everyone is on the same page!

Continuous Swimming

Once you have the momentum of swimming, it is important to always move forward!  Unless there is a significant instance in the water that brings danger, you want to always move forward while swimming; coming to a full stop can not only be dangerous for others around you, but it can be part to start up again from a dead stop.  There is nothing in the rules that says you cannot change strokes, so if you feel tired or need some extra air, try doing breaststroke or backstroke to get your breath back, but always try to move forward!

Building on these 5 Pillars of open water swimming can help you have the best start to your race possible.  If you have any questions about swimming, whether that be pool or open water, you can contact me at michael.rourke@playtri.com.  As a head high school swim coach, and triathlon coach for all level athletes, I have worked with athletes of all skill levels, from National ranked athletes to brand new swimmers.  Please do not hesitate to reach out if you have any questions at all!  Happy swimming!

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.

Long Ride Essentials

There are few feelings that top getting out on my bike super early for a long ride, the sound of my bike coupled with the tranquil nature of those early morning hours makes for the perfect start to my day. Although preparing to be out on your bike for hours is not just a matter of breaking out the bike and rolling, it takes some preparation. These essentials will help keep your mind at ease and allow you to enjoy your time out on your bike.

1.        Run a full safety check on your bike.

Your bike is made up of many components and remembering to check all of them can be daunting, so just remember ABC.

A.       A stands for Air, make sure your tires are properly inflated. If you check on the sidewall of your tire, there should be a recommended tire pressure. Also make sure there are no cracks on your tires that could cause you to lose air during your ride. You’ll also want to make sure you have a flat kit with you in the off chance you do encounter a flat on the road. A flat kit includes: two inner tubes, tire levers, a minipump or CO2 cannisters, and a small multitool,

B.       B stands for Brakes. Really simple, squeeze your front and rear brakes and make sure they are engaging properly, not something you want to find out on your ride.

C.      C stands for Chain. Look over your chain and make sure everything is in order. Also, the night before your long ride, make sure your chain is lubricated. Having a properly lubricated chain does a plethora of things including easier shifting, your parts will last longer, and a smoother ride to name a few.

2.        Nutrition/Hydration check:

An absolute must have on your long ride is a nutrition and hydration plan to get you through the miles you will be covering. This means making sure you have enough bottle cages on your bike, having enough food and knowing where you can store it, knowing beforehand how many electrolytes you’ll need for the distance you’re covering and have those ready. An alternative to carrying everything is to know some pit stops along the way that are easy for you to get in, fill up your water bottles, and get out. Gas stations are my go-to.

General guidelines for nutrition on the bike should be to aim for 100-250 calories/hour on the bike (through food, gels, liquid hydration, etc.). If you have little idea of how much liquid to consume on the bike, my general guideline is around 24 ounces every hour you are riding. Remember that at Playtri, we offer an array of tests that can help you dial in what your exact needs are on the bike and with the help of a coach can help you devise the perfect strategy for hitting that nutrition and hydration plan!

3.        Charge your electronics:

There is no worse feeling than getting 30 minutes into a long ride and noticing your computer is dying. Charge your electronics the night before and thank me later.

4.        Phone, ID, Cash check:

Non-negotiable, these 3 things you must have as they are there in case of emergencies. Long rides can be very unpredictable, but these 3 items can solve almost any emergency you come across during your ride.

I’m going to list now some items that I deem essential that don’t warrant much explanation:

·        Sunglasses

·        Sunscreen

·        Helmet

·        Bike Shoes

·        Tail/Head light

·        Chamois Cream

·        HR Monitor

·        Bike Computer

As someone who constantly feels like they are forgetting something, having a list like this helps ease that feeling for myself knowing I have checked off all my essentials for my long ride. And remember, you can get all your cycling essentials at www.playtristore.com.

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.

mark.kwiatkowski@playtri.com