Absolute Best Swim Products

Hello Fellow Fish!

Triathlon is definitely a sport that doesn’t have a shortage of gear to choose from. However, it’s very easy to become overwhelmed by the options. Whether you’re a gear junky or a budget conscious triathlete, there are a few items you must have in your swim bag:

1.) Focus Swim Snorkel (just a heads up…you may need to pair this with a nose plug)

Working on swimming technique can often feel like you’re simultaneously patting your head and rubbing your belly. Using the snorkel allows you to eliminate one of the trickiest parts of the stroke which is breathing. You then have the ability to focus on correcting other areas of your stroke. The Michael Phelps Focus Swim Snorkel is my personal favorite because it securely stays in place and the wider mouthpiece allows your mouth to comfortably relax while maintaining a secure seal to the water.

Pros:

·       Beginners: enables you to master correct body positioning, kicking and arm strokes before adding the breathing

·       Advanced: builds your lung capacity and allows you to isolate components of your stroke without sacrificing form

Cons: Be prepared for the following to potentially occur…

·       Weird looks (don’t worry…they’re just jealous of how epic you look!)

·       You will sound like Darth Vader when you breathe (this may be exciting for some of you!)

2.) Finis Pulling Ankle Band

Most triathletes work against themselves by either not kicking or by using a kick that’s too big. Here’s the problem…a lack of kicking results in the sinking leg syndrome and a big kick creates drag making you less energy efficient. The goal is to have a compact kick that helps you maintain a level body position while contributing to your forward momentum.

Pros:

·       Creates a compact kick that improves power and efficiency

·       Strengthens kicking muscles

Cons:

·       Can cause legs muscles to be sore if you aren’t used to kicking properly

·       Can sometimes cause you to kick with legs that are super straight and stiff (you want to maintain a relaxed leg and soft knee when kicking)

3.) Stroke Maker Hand Paddles

Efficiency and power are the name of the game in swimming. Many swimmers exert effort that does not translate to speed. Having an inefficient underwater pull is a large contributing factor to this loss of speed and energy. Paddles are a great way to improve power and efficiency in the water. However, it is very important for you to have proper stroke technique before adding paddles to your workouts. Adding paddles to improper form can lead to injury. The Stroke Maker Hand Paddles come in various sizes so you can select the best fit. They are also designed with several holes throughout the paddle to allow for an appropriate amount of resistance.

Pros:

·       Increases the power of your underwater pull

·       Helps you feel when you’re “slipping” water which improves efficiency

Cons:

·       Can lead to injury if any of the following happen:

o   Your stroke technique is not correct

o   You’re swimming with paddles that are too large for your hands (make sure the paddles are not much bigger than your hand)

o   You’re swimming with paddles that do not have enough holes to reduce the water resistance

Just Keep Swimming! 😊

Find these recommended products in store or online at Playtri.com!

Coach Beth

Why Teams Matter

Thinking of entering your first triathlon or joining a team? Here are some thoughts to consider. 

Triathlon may not be a true 'team sport', but it is a community sport. We might be out racing individual, but the struggle and fight we all experience throughout the race, and oftentimes in training, is shared. If you've participated in or even viewed any race, it's easy to see the camaraderie among the competitors and spectators alike. The energy is addicting! 

When you combine all of that with the power of a team, that energy becomes electric. The camaraderie helps get to to the workout and often gives a newbie the confidence that they can and should keep proceeding to that finish line. There is nothing like recognizing your teammates in the wee hours setting up in transition or out on the course giving or receiving a cheer “Go Team” when you (or others) need it most. And of course, having teammates at the finish line is an extraordinary experience. It’s great to celebrate or commiserate the trials of your triathlon journey with someone that experienced the course firsthand.

So find a team!

There are many teams to join. Here are two great options that I personally work with:

iracelikeagirl  

•   All women welcome

•     All teams welcome (already part of team, we welcome and support everyone - no requirements/conflicts) 

•     No qualifying times to join and no mandatory anything! Just a positive attitude and willingness to empower other women. 

•     Opportunity for race homestays. Group that allows geographically dispersed women to meet and bond about their passion.

•     Forum to discuss or ask questions about anything related to endurance sports

•     Member organized training and social meet-ups

•     Monthly challenges and tons of product/giveaways - $35K in gear! 

•     Learn more:  www.iracelikeagirl.com 

Playtri Teams

•     There is a team for any and every athlete from Youth to New-to-Sport to Expert

•     Weekly coached workouts at your Playtri Store location (all programs include weekly coached Bike, Run and Strength Training workouts, and triathlon-specific programs will include a coached Swim workout as well)

•     At-home training schedule to supplement your coached workouts

•     Access to all Club workouts, including open water swims

•     Playtri Swag including tech shirt, bike jersey or tri top depending on program

•     Savings off all full-price retail in Playtri Stores during your program or membership term

•     Learn more at: Playtri.com/group and Playtri.com/teamapp

 Whether you choose to join a team or go it alone, we’ll see you out there! You got this!!

Happy Training,

Angela

🚲Things to Consider When Shopping for a New Bike 🚲

 When looking for a good triathlon bike, make sure to consider the following:

• Comfort

• Brand and budget

• Components

• Support from the shop

COMFORT

Comfort trumps.  You’ll want to be sure you’re getting a bike you feel comfortable riding in both a technical standpoint, and riding.  Comfort comes from a good bike fit and size of bike, and a good shop will recommend bikes suited to your frame and interests. Consulting with knowledgeable, trusted bike fitters helps to ensure best results with bike fit.  A discussion of the style of riding and where the rider wants to improve– whether speed, handling, turning, etc. – is key. Being able to communicate with the bike fitter in person or virtually allows for the best outcome to learn about the rider and what they are trying to achieve. And always test-ride before you buy!

BRAND AND BUDGET

There are many brands to consider for a triathlon bike and a big part of this decision is budget, so take a look at starting price points for bikes is a good way to determine what to expect you’re your budget. Aluminum bike frames are less expensive than carbon frames, which is a major consideration for pricing. You can expect to spend $1500+ on a triathlon bike, or $500+ on an aluminum road bike. Different brands will provide a different fit and feel, so make sure you give yourself plenty of options when looking for that perfect bike! When I looked at bikes, I made sure to consult with my trusted fitter to ensure the Quintana Roo PRSix would fit me and help me achieve my goals. Playtri recommends testing several brands based on the fit assessment if shopping in store, or narrowing down choices with a bike specialist if shopping remotely. Larger shops and brands should provide a satisfaction guarantee program allowing exchanges if the athlete is not completely satisfied.

COMPONENTS 

Personally, I have been a Shimano athlete for a decade, so Shimano is #1 in book for cycling components – I particularly like that they have electronic components at fair prices that make my bike ride smooth and fast! However, there are plenty of high quality bike components and brands to choose from. If you don’t know the difference in components, your local shop can help you understand differences in pricing and performance.  I always recommend athletes start by looking at a brand’s “middle-of-the-road” component set. I myself use Di2 Ultegra electronic shifting, which has helped me become a stronger and more efficient cyclist. Electronic shifting has become more affordable, and is very versatile. You will want to look at your gearing as well.  For most riders, I recommend an 11-28 rear cassette and 53/39 for the front cassette, which usually allows enough variety in gearing for almost any type of riding.  However, a good bike fitter and shop will make sure you figure out the right components and gearing for your skill set and cycling goals.

SUPPORT FROM THE SHOP

When you walk into the bike shop, you want to feel comfortable right away. If you don’t, you have gone to the wrong shop!   You should be able to get measured, talk to them about the type of riding you plan to do, and get answers to your questions.  A good shop will recommend bikes suited to your frame and interests, and give you the opportunity to test-ride those bikes (highly recommended). You should be able to reach out to them, and get answers back within 24 hours whether you call, email or message the store. And, most importantly, you should feel like they want to help you find the right bike for you.

At Playtri, they will work with all athletes to achieve each athlete’s goals.

Need help or have inquiries about how you can be more comfortable or ride faster?

Playtri has been outfitting triathletes and specifically women in triathlon for over 18 years with exceptional service, expansive selection and critical knowledge enable athletes from all backgrounds to invest in their health and well-being.

Start here by finding a Playtri store near you: Playtri.com/locations or emailing info@playtri.com so their bike specialists can work on finding the perfect bike for you and your goals!

Happy Training!

Angela

How to Get Faster on the Swim

I love it when I hear triathletes say: “I don’t want to work on technique, I want to work on speed”. Here’s the issue…if you focus on speed without establishing proper technique, you will inevitably plateau or worse, get injured. There are a lot of things you could focus on to improve your swim. The internet is filled with tips and tricks. However, most triathletes have two questions

            1.) How do I get faster?

            2.) What’s the fastest way to get there?

This article will focus on one of the most common issues preventing triathletes from reaching their potential in the swim.

The goal of the swim portion of a triathlon is to be as efficient as possible to conserve energy for the Bike and Run without sacrificing speed. After years of coaching swimmers, I’ve identified a common issue I refer to as the “Sinking Leg Syndrome”. This happens when a swimmer is dragging their legs through the water instead of balancing on top. This is a big problem with triathletes due to the epic leg muscles that are developed through bike and run training. Here are the cold hard facts…fat floats and muscle sinks. This means that learning to effectively counterbalance your body in the water is essential to having an energy efficient, fast swim.

When learning to counterbalance your body, I encourage you to think back to your playground days and focus on the mechanics of how the see saw worked. If one side was up, the other side was down. It’s a very similar concept in the water. If your legs are sinking, you have to counter that by keeping your eyes looking down, head in a neutral position and upper body pressing slightly forward. The best way to practice proper body position is by using a snorkel. In my opinion, the Michael Phelps Focus Swim Snorkel is the most comfortable and effective snorkel on the market. Some of you may be thinking, “I’ll just dig out my old scuba snorkel”. As someone who really wants you to have a positive experience training with a snorkel, I strongly encourage you to invest in a swim snorkel that is specifically designed to stay in place during your swim training. The only other thing you may need is a nose plug. Some swimmers are able to use a snorkel without experiencing a wonderful sinus cleanse (aka-snorting water up your nose) but most newbies to the snorkel world will need to start with a nose plug until they’re comfortable.

Once you have all your gear, head to the pool! Here’s my favorite drill for correcting the “Sinking Leg Syndrome”:

Superman Kick on Belly with Snorkel

The purpose of this drill is to teach you how to counterbalance your body so you can create a small, splashy kick. The splash created by your kick is a great way to determine whether your body position is accurate. You should be able to create a splash with just a tiny kick. Here are some things to focus on when practicing the drill:

* Kick on your belly with arms extended and shoulder width apart (arms should be relaxed)

* Look at the bottom of the pool (keep the back of your neck relaxed)

* Kick with straight legs but maintain a soft knee so you don’t have any unnecessary tension in your legs

 * Keep your kicks small and make sure you can feel a splash

** Please Note: If you feel your legs sinking and are unable to create a splash, press your chest slightly forward toward the other end of the pool (you’re applying pressure with your chest to elevate your legs…you’re officially a human see saw!)

Stay tuned for more recommendations for becoming a faster, more efficient swimmer. And remember…Just Keep Swimming! 😊

Coach Beth

Get Faster This Spring!

Get Fast Check List:

1. Find someone to help you. Get a coach, join a triathlon group, find a training buddy. 

2. Focus on the fundamentals.  

   1. 3 swims, 3 bikes, 3 runs a week - one being a brick.

3. Strength train: not just in the gym but in the three disciples.  Use tools like an elastic tubing on your ankles while you swim with paddles, low gear work on the bike and running uphill.  

4. STOP fearing your finish time. 

5. Treadmill running - to build a faster cadence. 

6. Run on tired legs - the brick. 3 times runs a day instead of a long run…

7. Get a good bike fit - Optimizing your bike fit not only improves your performance, but also increases comfort while decreasing your odds of injury.

8. Find a good wetsuit - try a few one, 

9. The right run shoes - shoes, as soon as you put them on should be comfortable.  You shouldn’t have to break in a shoe.  Nor should you feel anything that causes you even the slightest discomfort.  

10. Experiment with your rhythm and cadence - in all disciplines.

11. Find your mantra

12. Track your performance. 

13. Jump in a local 5K or swim/bike time trial

The Beauty of Being an Age Grouper

In triathlon, we have the opportunity to race along with the best in the world. There is no other sport out there that gives the ‘average Joe’ a chance to push limits and sweat along the side of the Elite. Many age groupers mentally/ physical mimic a pro’s approach to the swim, bike, run... recording/splashing social media by sharing their training, nutrition, recovery tips, etc.

That said, without sacrificing our type A personality that many times accompanies personal ambitious standards, goals, and commitment, I want to remind you of the simplicity and privilege it is in being an age grouper.

1- No Expiration Date

Technically, you are not limited by the number of years that you can race in this sport. The oldest Ironman World Championship athlete has been well into their 80’s. Age group athletes don’t have to face the idea of ‘retirement’ and public announcement of leaving the sport. We have the chance of competing and staying relevant within our respected age groups/amateur rankings for really as long as we wish.

2- Life Long Heath & Mental Well-being

This sport is no joke. Whether you are racing within yourself or striving for that podium, the sport “will beat you down”. Forget the physical strain but consider the emotional truth in that statement. Many pro athletes have come forward with an honest reality of loneliness and having a true struggle with self-worth, outside the sport. You have the chance, as an age grouper, to stay committed to a bigger picture and more fulfilling lifestyle outside the sport. Not to mention, you have the opportunity to ‘listen’ to your bodies signals. You do not have to ignore the significance of a bigger picture both mentally and physically.

3- Affords Balance

Your choice, “approach your training as a part-time pro (1K-2K hrs/year): while juggling a full-time job & part time friend/ family member OR spread out that 1K-2K hours over the course of 2-3 years while building and maintaining excellence in your professional and personal life)... your choice!

Again, without dismissing our allegiance to our performance aspirations, we have the opportunity to better balance our lifestyle. Age groupers do not have to isolate their lives into the sport while ignoring personally, relational, profession, etc goals. It has been said over and over, “A HAPPY athlete, will be a FAST athlete”.

One of the happiest, smartest, and most talented athletes explained how he organized a 3yr cycle of training & racing. His order of importance-

1st yr: family, professional, training/racing primarily locally

2nd yr: professional, family, training/racing primarily locally with 1-2 high profile races (goal to qualify for Boston or IM Worlds)

3rd yr: family, racing at the highest level for an age grouper, professional

Mind you, he owns his business, has a family of 3, and has maintained this rotation since the early ’90s!

Aside from feeding the age groupers ego, you do not face the need for instantaneous success. So maintaining a balanced approach will more likely give you a happy, healthy, fulfilling, and steady growth in many aspects of your life.

My hope is that you may find your formula.

Have faith, your day in/day out focus and consistency will lead to new limits.

Happy training!

Product Review: Garmin Forerunner 935 Multisport Watch

Product: Garmin Forerunner 935 Multisport Watch

Basic specs:

· Watch-style multisport computer

· Weight: 49 grams

· GPS: Yes

· Connectivity: Bluetooth & Ant+ enabled

· Display size: 1.2" circumference

· Water rating: 5 ATM (waterproof)

· Batter life: 24 hours in GPS mode (2 weeks in watch mode)

· Stock color: Black

The Garmin Forerunner 935 has been my go-to, all-in-one device for my triathletes since mid-2017 when it was initially released. Having tested other brands (and other Garmin models), while many perform similar tasks, they don't seem to do it with the all-encompassing, intuitive ease of the 935.

What I love about the 935

· Lightweight - I'm not a big athlete, so bulkier devices are also a bit of a distraction for me. The 935 is so light I forget I'm wearing it sometimes, and I'll often wear it as a regular watch outside of training.

· Subtle design - again, I like to wear this watch outside of training (especially if I'm keeping an eye on HR throughout the day), so I appreciate the all black, watch-like design as it can be worn with most casual or even business casual outfits.

· User-friendly set up and functions - I love useful data, but technology has never been my strongest point, so user-friendly software is always a huge selling point for me. If you've used Garmins before, it will take you less than 5 minutes to figure this one out. If not, give yourself 15-20 minutes with your 935 and smart phone (you will need to download the free Garmin Connect app) prior to the first workout to set up.

· Data screen set up - One thing Garmin has always done well is provide athletes with simple solutions for seeing the data they want to see when they want to see it, and the 935 is no exception. You can easily update available data screens for individual workout types to show the metrics you need to see in workout (the device will record all relevant metrics for a given workout type regardless of whether or not they are represented on your screen during the workout) - My go-to combo on the bike is a four screen setup showing heart rate, workout time, cadence and 3 second power.

· Auto-sync with Garmin Connect (and therefore TrainingPeaks) - Myself and my athletes track all of our training and files in TrainingPeaks, and one of the key selling points for me with any Garmin is the ability to save my workout and forget about it, knowing it will load to TrainingPeaks without any additional work on my part.

· Variety of functions - I coach triathletes at all levels, distances and formats, so if I can get all the metrics I need to coach from this device, you too should be covered! Heart rate, cadence, speed, power, foot turnover, stroke count and much, much more are all available in this tiny powerhouse.

· Navigation - I love the nav feature so much it gets its own mention separate from the other functions. I'll sometimes lead rides with Playtri, so having back up nav is essential if we're on a new course or need to make a detour. It's also invaluable for trail running, and gravel riding if you don't already have a good bike computer. The nav works concurrently with the workout function, and is surprisingly easy to follow despite being somewhat simplistic visually (the primary difference between the nav on the 935 and the Fenix 5). The only catch with nav is that you have to load the desired route on your laptop or home computer via Garmin Connect and load it to the device prior to using it the first time.

· Open water GPS - I love knowing how far my athletes (or I) ACTUALLY swam during our open water sessions and race legs! This gives me more accurate swim pace, and helps me know how much work the athlete actually did during an OWS.

· Battery life - I can't explain how wonderful it is not to have to charge my training device after every workout. We've come a long way in the last 10 years!

Features I'm not as wild about (and how I got around them)

Hey - nobody's perfect! I love the 935, but there are a few things about it straight out of the box that I had to find fixes for before I was 100% satisfied with my training and racing experience.

· Training status/performance updates - every so often a screen will pop up in workout telling you how the 935 thinks you're doing in relation to the baseline it has calculated for you. I don't know about you, but on a mentally tough day, I definitely don't need my watch telling me my performance is at -2 of baseline, while at the same time hiding the data screens I actually want to see. It's an easy fix, though - just go to the Settings page, then select Physiological Metrics > Performance Notifications and turn that one OFF. (Or leave it on if having your watch criticize you sounds motivating).

· Text/call notifications - another feature that primarily irritated me because it would hide my selected data screens during workouts. This one is also easy to turn off via the Settings menu.

· "Move" feature - this is a feature that functions outside of workout mode, and is designed with individuals more focused on general fitness in mind. Essentially, if the watch feels you haven't had enough activity that day, it will give you a little buzz and a reminder to "Move!" - however, I've had it give me this reminder 20 minutes after a 90 minute run, so you can probably guess that this was another feature I ended up turning off.

Other than the above - there is very little I don't love about the 935. It's got triathletes of all levels covered, and it's the first thing I recommend to my new athletes.

Morgan Johnson Hoffman

That CHILL in the air shouldn't stop you from training...

BBBBBRRRRRRR!

 That CHILL in the air should not stop you from getting outside, and following these couple Winter Gear Tips will keep you comfortable and let enjoy some of those winter miles.

THE BIKE

 Temperature, cycling speed windchill and layering. Take these three things into account when gearing up for winter riding. Just because the sun is out and it feels warm on your front porch, doesn’t mean it will be warm when riding at 18 mph into a north wind!

THE RUN

Workload, hands and head. Little easier because you don’t have wind chill, but harder because you can easily overdress because your body will warm up quickly running.

If you keep your head and hands covered, you can run, especially race, in any temperature. Majority of your heat is lost through your head, and your hands have the smallest amount of circulation, keeps those covered, and you are good!

We suggest:

Running gloves ($28) winter running hats ($19) and a wind jacket ($90) will have you logging miles, even in the chilliest temps.

Hope this helps you get geared up for the winter, and if it still too cold, you can always visit Playtri.com and get the ultimate indoor trainer! Shop trainers here or at your nearest Playtri Store.

Tips for Triathlon New-Comers

Raina Luse

One of the beauties of my role with Playtri is that I get to see so many people transitioning into the sport of triathlon. Whether former athletes looking for a new challenge, people that have never taken on a physical fitness venture ever, or people somewhere in between just looking to get healthy in an entertaining and safe way, triathlon brings all  walks of life together. I've always said, it's the most individualized sport with the best, all-encompassing community you'll ever find.

As someone that guides people into the sport, I often get asked the most questions that ultimately pertain to how to get started - the who, what, when, where, and often why of doing triathlon. So if you're looking to get into this amazing sport, or you've already decided to jump in feet first and just need to know where to jump, here are a few key items that will help make your transition into this sport smoother and more fun!

1) Learn about the unlimited potential you have in this sport!

When I first got started in the sport, I only knew about IRONMAN races. It wasn't until many months into it that I ever found out about the shorter (and more reasonable) distances that triathlon offered. Triathlon has varying distance races equating to most commonly (in distance order) the following: Super-Sprint, Sprint, Olympic, Half-Distance, and Full-Distance races. There's a race length for any and every one, and it allows you to find the challenge you want.

2) Find a race that works with your schedule and goals

With the sport of Triathlon continuing to grow, there's always a race happening somewhere. Find a local race. Playtri puts on a race every 4-5 weeks from March-September (once in shape, it's easier to maintain!!) See Playtri Race Schedule here: Playtri.com/race-calendar/

By putting a race on the calendar, it gives you something to look forward to and stay on track in your training. The length of the triathlon season also allows for you to start advance your race lengths should you want to over the course of many months. You can safely build fitness to be properly prepared for the longer length races as your training grows through the season.

3) Get into a proper triathlon training program

If you wanted to learn to play the piano, but you'd never touched the keys before, chances are you'd hire a teacher, right? There's nothing like watching an athlete "go it alone" their first few seasons, only to drop out of the sport from nothing more than lack of knowledge. Though swimming, biking, and running are simple in theory, when you bring them all together, the combination begins to get challenging. Often we're asked "How much should I train?", "Is XYZ enough for ABC?", "What should my nutrition plan look like?" and so on. Every athlete is different, from physically to the amount of time they can invest weekly, so having someone help create a program that makes more sense to your needs is paramount. Whether individually, or in a group setting for the added community building of like-minded people, getting the proper direction and instruction for your triathlon training and racing will make the experience that much better for you.

4) Know the basics of triathlon gear, (and how to use it)!

Learning about what equipment you need for your specific goals is key. Not all triathlon lengths are created equal! Outside of swim goggles, a bike, and running shoes, there are many items that make your triathlon experience much more enjoyable. Getting educated on the different items, as well as the usage and importance of each, will allow you to have a full arsenal of tools for your training and race day. Check out our race day gear checklist to get an idea of items you'll need here: https://www.playtri.com/raceday/

And finally...

5) HAVE FUN!!
Triathlon is an incredible way to get fit, meet people, and create a healthier lifestyle in a fun environment. Whether a weekend warrior, or a chronic Ironman, triathlon embraces all people as athletes. Grab a family member or friend, sign up for a race, and we'll see you at the finish line!!

Happy Training!

Coach Raina, see bio here

PART 2: Fall / Winter Considerations in your Training Plan

So, my hope is like I said in Part 1 of this series, you have taken or are taking the first step in your fall/winter training schedule = recovery.

I like to give athletes a bit to breath and regroup after a long season. Here in Texas, if we really wanted to, we can race up to 8-9 months a year of triathlon alone... yes, we are freaking lucky!  So where should our focus be right now.... 

ADDRESS MUSCULAR & METABOLIC IMBALANCES- IMMEDIATELY!!! 

NOW it's time for an assessment of how your body has compensated for repetitive motion, stress, breakdown, compensation, injury...

You get it- imbalances are inevitable. 

There are so many assessments that coaches, trainers, physical therapists like to perform on clients.  

The goal here is not simply to get the testing done- but you should expect an easy to follow and repeatable program to build on roughly every 6 weeks.

When testing clients, I like to incorporate the following into their personal program: 

A. 5-10 minutes of foam rolling & lengthening exercises

B. 10-12 minutes of core and activation exercises

C. Added bonus: I like to educate the client on a 5-8 minute dynamic functional warm up/ movement to get the client 'going' prior to their workouts.

NEXT, athletes need to readjust their daily nutrition and caloric needs!

I am not talking about restricting here... but rather, you should consider pulling out the majority of the simple sugar sports nutrition and opt for real food / nutrient dense sources for energy and repair. 

3 ways I personally monitor my clients metabolic needs and follow through:

A. Body composition testing (every 6-8 weeks)

B. Resting Metabolic Rate testing (every 12-16 weeks)

C. Reviewing daily food logs to ensure adequate nutrition and proper macronutrient timing around workouts and recovery

Time to set out some time for testing, analysis, and application to the details!

If you are interested in scheduling your muscular and/or metabolic testing- please contact me at Amari@playtri.com. 

Look forward to hearing from you. 

HAPPY TRAINING! 

Part 1: Fall / Winter Considerations in your Training Plan

So, maybe you just completed your first tri season, nailed your A race, and/or are already looking forward to 2019’s race season. 
What now?!?
Many triathletes get into a rut of either just laying this time of the year completely down or assume they should jump right into ‘base training’. 
Reality they forget and miss out on several aspects of yearly planning that will maximize their time, energy, and efforts in the “off season”. 

#1- RECOVERY
It’s been a long season (here in the south, nearly 8months of potential racing!).
You have asked a lot out of your family/friends, body, mind, & yes- sometimes you even left your soul out on the course(s).

With the fall/winter, the weather can be pretty rough, the days are shorter, professionally with the year ending- you might have a few projects to close up that need more attention, you have likely cut into a bit of your family/friend time, and truthfully you need some time to increase recovery mentally, muscularly, and metabolically.

We always recommend athletes take a step back (notice I did not say ‘step out’) and refocus on their personal priorities and first address weaknesses outside of swim, bike, and run. 

Few things I encourage athletes to do through the fall/winter:
* Increase sleep/sleep quality
* Make family / friends a priority again, weekly!
* Increase adventure and cross training
* Reduce sugar intake and return to quality nutrition/ listen to their body’s hunger and satiety signals 
* Increase massage/ chiropractic care- yes, you read that right 
* Reduce total training volume and let go of the metrics

There are many more factors that increase your recovery rate from the triathlon racing season- your goal, find your ways/modes that will bring back your bounce and balance.


Happy Training!
If you have further questions or comments, please email: amari@playtri.com

Coach Morgan's Holiday Gift Guide

Here are the top gift suggestions that Coach Morgan recommends:

Garmin Varia RTL510 - $199.99 (Bundle - $299.99)

If your favorite triathlete's safety is important to you then the Garmin Varia RTL510 is a no-brainer. The current Varia functions as both a powerful taillight (daylight visibility with a 220 degree range) and as a radar device that provides visual and audio alerts to warn of vehicles approaching from behind up to 140 meters away. The device is USB rechargeable and has 15 hours of battery life in flashing mode, and 6 hours in solid mode.

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Garmin 520 Plus - $279.99

If your triathlete was born to roam, the Garmin 520 Plus will be the perfect companion for his or her adventures by bike. The 520 features some of Garmin's most advanced navigation options, including turn by turn directions for both on and off road courses, and Strava Live Segments with real-time results on screen. Built-in incident detection provides peace of mind for family and friends back home. The 520 will also pair with power, heart rate and cadence sensors, making it a solid option for cyclists and triathletes alike.

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Bike & Run Calorie Expenditure and RMR Testing Bundle - $300

Does your athlete want to stop playing guessing games with his or her nutrition? Whether an athlete wants to lose weight, improve recovery or confidently toe the line at his or her next long course event, Playtri offers the most up to date calorimetry testing technology to assist athletes in nailing one of the most challenging (and personal) aspects of the sport - deciding what to eat! This bundle includes:

• Bike Calorie Expenditure Test

• Run Calorie Expenditure Test

• Resting Metabolic Rate Test

• 30 Minute Results Review and Consultation

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2XU compression socks - $39.95-$49.95

2XU Compression Socks

A long-time favorite of Playtri staff and athletes alike, the 2XU line of compression socks offers both comfort and enhanced performance and recovery to athletes of all levels. Graduated compression promotes circulation through the lower limbs, while anatomical left and right foot beds provide padding and support for maximum comfort.

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Mountain Bike - Price varies

This off-season is the perfect opportunity for your favorite athlete to try something new! Mountain biking is quickly growing in popularity among triathletes due to its ability to build sport-specific fitness and skills, while allowing athletes to explore new trails and experience different formats of the sport such as single track riding, cyclocross and gravel riding. Entry level mountain bikes stocked at your local Playtri Store typically have a lower price point than road bikes of the same quality (and all of our bikes are always priced to compete), and will come equipped with an aluminum frame and front suspension. With our 30 day no-fees exchange policy, you can never go wrong with a new bike!

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Bike Fit - $100 ($149 for Guru/Retul Motion Capture Fits - normally $250)

Does your athlete ever complain of discomfort on the bike? Have difficulty handling their bike safely? Struggle to run well off the bike in races? These are all potential signs of an athlete in need of a new fit. Many athletes may not get a "full" fit when initially purchasing their bike, and very few athletes know that their bike fit needs to be updated once a year. Make sure your athlete can ride safely and comfortably with a Playtri bike fit, which includes the initial fit and two FREE follow up sessions.

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New Wave Swim Buoy - $29.95-$39.95

Is your athlete already dreaming of next year's open water swims? Make sure he or she is prepared to swim safe with a New Wave Swim Buoy. The New Wave Swim Buoy provides increased visibility, personal storage space and a flotation device that's available whenever (and wherever) your athlete needs it. Athletes with open water anxiety will experience improved peace of mind when using the Swim Buoy, while confident swimmers can enjoy swimming with increased convenience. The New Wave Swim Buoy is one of our best-sellers!

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KICKR Core Trainer Bundle - $899.99

Wahoo Fitness is bringing direct drive smart trainers to the people this year with the KICKR Core Smart Trainer, and you can bring the ultimate indoor riding experience to YOUR athlete with the KICKR Core Trainer Bundle. Bundle includes a 10 or 11 speed compatible cassette (required for trainer use), wheel block and sweat net (to protect your athlete's frame and headset during those extra sweaty sessions!) 

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Clean Your Bike Bundle - $125

Every triathlete knows the bike needs a bit of TLC before the first race of the season, so make sure your athlete is set up for safe and fast early season riding. Our Clean Your Bike Bundle includes a Playtri Total Care Tune Up, 20 ounce bicycle degreaser and 4 ounce bicycle lube. 

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Nutrition Sampler Box - $30

For the athlete who wants to mix up his or her nutrition in the new year, try our nutrition sampler box. This box will come with a variety of gels, chews, waffles and drink mixes valued at $40 or more. Throw in a gift card so your athlete can purchase more of his or her favorites!

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Zipp Firecrest 404 Wheelset - $2200 

We commonly have athletes ask us if carbon race wheels are "really worth it," - in one word, YES. A carbon race wheel provides a faster, more responsive ride that is also more comfortable. The current Zipp Firecrest 404 wheelset is one of our go-to wheelsets at Playtri due to its mid-range price point, all-around performer depth of 58mm, Zipp ShowStopper textured braking surface with unrivaled rim braking performance, a stiff and durable Zipp 77/177 hubset, and revised rim profile and dimpling pattern for even better and more functional aerodynamics than previous iterations.

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Nathan Neutron Fire RX Runner's Headlamp - $54.99

Most runners and triathletes we know will hit the roads (and trails) day or night, and in just about any conditions - if your athlete needs to get their runs in during low-light hours, make sure to equip him or her with our favorite headlamp, the Nathan Neutron Fire RX. With a 200 lumen LED spotlight for trail visibility, side strobes for increased athlete visibility, 5 lighting modes and 25+ hours of battery life all packaged in a lightweight, comfortable and weather resistant model, this head lamp will do the job for just about any athlete.

Have questions?! Feel free to email me at: morgan@playtri.com

Morgan Johnson Hoffman

Yummy Fall Recipes You can Feel Good About

Well, the high's are in the 80's today, which means it's almost Fall in Texas! Seasonal food has always been a big part of Fall for me, and the  flavors that I find myself craving the most are apple, pumpkin and cinnamon. However, it seems like most often I find these flavors in pie, which isn't the healthiest fix!

So, I did some digging, and I want to share my finds with you - six awesome, healthy Fall recipes that you can feel good about sharing with your young Lions, and the rest of your family. Enjoy!

Pumpkin Leek Soup

Cinnamon Baked Pumpkin

Pumpkin Smoothie

Baked Apples (one of my favorites growing up!)

Ellie Krieger's Apple Muffins

Kale and Apple Salad

Remember, when you are eating foods like pumpkin and apple with the skin on it is important to make sure you wash them thoroughly, and if you can, buy organic (not that I have ever turned my nose up at a Red Delicious apple, regardless of its origins!).

Happy Fall!

Coach Morgan

The Short Course ~ RUN FOCUS

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

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

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

RUN

WARM UP

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

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

Workout Skill / Drill to Implement in Training:

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

TRANSITION

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

Workout Skill / Drill to Implement in Training:

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

CORNERING

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

Workout Skill / Drill to Implement in Training:

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

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

DRAFTING

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

Workout Skill / Drill to Implement in Training:

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

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

TO KEEP IT STRAIGHTFORWARD:

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

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

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

Worth it hands down!

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

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

Top 5 Questions with Coach Morgan

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

1) What should I eat during a race?

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

2) What should I wear during a race?

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

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

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

4) Do I have to wear a helmet?

Yes - USAT says so.

5) What should I do for a strategy?

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

The Short Course ~ BIKE FOCUS

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

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

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

THE TRANSITION

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

Workout Skill/ Drill to Implement in Training:

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

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

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

BIKE HANDLING AND CORNERING

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

Workout Skill/ Drill to Implement in Training:

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

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

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

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

LEGAL DRAFTING

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

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

Workout Skill/ Drill to Implement in Training:

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

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

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

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

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

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

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

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

Continue to train with a smile~

The Short Course ~ SWIM FOCUS

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

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

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

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

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

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

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

SWIM

THE START

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

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

Workout Skill/ Drill to Implement in Training:

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

ARM CADENCE

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

Workout Skill/ Drill to Implement in Training:

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

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

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

DRAFTING & RESPONSE TIME

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

Workout Skill/ Drill to Implement in Training:

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

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

FINAL KICK

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

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

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

Workout Skill/ Drill to Implement in Training:

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

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

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

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

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

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

Until next time, train with a smile~

Orange Mud Product Review by Coach Raina

Muddy Waters
Orange Mud Review by Coach Raina

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

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

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

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

10 Reasons to get RETUL/GURU BIKE FIT

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

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

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

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

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

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

6)    You gain more control of the bike.

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

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

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

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

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

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

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