Swim Drills You Should Start Doing Now

Swim drills! Who needs them? Have you ever finished a swim and thought, “How am I going to complete two more legs of this race? I’m exhausted!” Or perhaps you have said, “How did that person beat me out of the water? I am in WAY better shape than they are!” If this sounds familiar, I encourage you to consider adding swim drills to your swim routines as a way to conserve energy expenditure while increasing your speed.

Let’s address three common myths encountered during the triathlete training process.

Myth #1: “I don’t do drills because I want to go fast, and drills just slow me down.”

Okay, Speed Racer! I respect your goal of wanting to lower your swim time. However, I challenge you to answer a question. Do you want to feel fast or do you want to be fast? There is a huge difference between these two things. Unfortunately, moving your arms and legs faster doesn’t always equal faster swim times. More times than not, it just means trading a lot of energy for nothing of value.

Myth #2: “I don’t kick because I need my legs for the bike and run. Why would I practice swim drills involving so much kicking?”

This philosophy leads to what I fondly refer to as the sinking leg syndrome. Just as the name suggests, this is when you drag your legs through the water to conserve energy. If you’re thinking that those epic triathlete leg muscles will effortlessly glide behind as you avoid all physical exertion from the waist down, I’m sorry to say that your race plan may be a bit flawed. Here’s the fun fact! Muscle naturally sinks in the water and fat floats. What’s the bottom line? An efficient triathlon stroke requires the elimination of drag. If your legs are dragging through the water, the overall energy you’re expending is greater than if you learned how to counterbalance your body while adding a small, steady kick to keep your body on top of the water. You may be asking, “How do I learn to do that?” So glad you asked. My answer, “Drills, drills and more wonderful drills!” 😊

Myth #3: “I have to move my arms and legs fast to keep my body on top of the water.”

Many swimmers avoid drills like the plague because they currently have to move their arms and legs super fast just to stay on top of the water. The beautiful thing about intentionally slowing down your stroke is that this process reveals stroke weaknesses that need to be corrected. Just like babies must crawl before they walk, swimmers must lay a foundation for their stroke by going slowly before they can go fast. If the underlying issues with your stroke are not corrected, you will always exert more energy than needed and your speed will ultimately plateau.

Take time to review and implement the fundamental drills associated with this article. If you’re a DIY (Do It Yourself) triathlete, practice the drills to improve your stroke technique. However, if you want help diagnosing stroke challenges or would like to accelerate your progress, contact your local Playtri to schedule a session with a swim specialist. We are here to help you achieve your epic goals!

Watch Coach Beth’s Recommended Swim Drills here: Playtri TV

🏊🏻‍♀️🏊🏼‍♂️ Just Keep Swimming! 🏊🏻‍♀️🏊🏼‍♂️

~ Coach Beth Jones

Biking 101

Coach Beth

Biking 101

Are you new to cycling or seriously thinking about caving to the positive peer pressure of those crazy road warriors? If so, I encourage you to read the answers to the following commonly asked questions:

Question: I want to get in to biking but don’t want to spend a fortune. What gear is necessary for me to get started without breaking the bank?

Answer: Let’s be honest, there isn’t a shortage of bike gear on the market. Many of these products are wonderful but not exactly necessary for a beginner. If you don’t want to spend a ton of money but still want to be prepared, here are the necessities you’ll want to have before hitting the road:

1.)   Helmet – safety first

* This is the piece of equipment you don’t want to cheat on and hope that it never gets put to the test!

2.)   A bike that has been tuned up by a bike mechanic (it’s a good idea to get a tune up before the beginning of every season)

* Safety on the bike entails more than just looking both ways before crossing the road. Having a bike that has been properly tuned up is extremely important. Many people ask me if a tune up is necessary if their bike has been “resting” in the garage for a while. Think of what happens to us humans when we are sedentary for long periods of time. The same break down happens to bikes!

3.)   Water bottle and cage (or hydration system)

* The importance of proper hydration cannot be overstated. Please do yourself a favor and take water and electrolytes with you on the bike.

4.)   Headlight and tail light (just in case you ever get caught on the road at dusk or in the dark)

* I didn’t realize the importance of this until I got caught in the dark after a long ride took me longer than anticipated…not a safe situation!

5.) Bike tire flat kit

* Even if you don’t know how to change a tire, having the equipment on your bike will allow others pull over and help you. Attending a tire changing clinic in your area or watching a few YouTube videos will equip you to undertake this epic activity!

Question: When is it time for me to get pedals that allow me to clip in and out?

Answer: Clipping in and out is a huge area of concern for new cyclists. If you’re new to cycling, I recommend you start by riding on standard flat pedals. However, once you’re ready to increase your power, speed and overall awesomeness…it’s time for the wonderful world of clipless pedals! The easiest way to learn the appropriate technique for clipping in and out is by utilizing a stationary bike trainer. Being able to practice the motions without the demands of the outdoors will help create the muscle memory to make this a natural part of your cycling experience!

Playtri can help with any and most bike equipment. Find a store or shop online at Playtri.com/onlinestore !

TOP TEN NUTRITION TIPS

TOP TEN NUTRITION TIPS by Angela Naeth  

When it comes to the best nutrition advice, there’s a ton of info out there — some that contradict each other. It can be hard to decipher what is actually good advice and what’s something to read and put aside. From fad diets to the new trend, misinformation can be found everywhere.

I always tell my athletes to be wary of “secrets to success” and new products being developed that guarantee to work better than their counterparts.

The key to all of the nonsense? Realize there is no magic potion or one set of rules that is one-size-fits-all.  Here’s a summary of the best advice I’ve been given over the years as a professional triathlete for training/racing and overall day-to-day nutrition.  These haven’t changed no matter what new hot product is on the market or what fad diet is trending.

1. Keep it Simple. In all areas, keep what you eat as simple as possible. Stick to the same products for training as you would racing, snack on easy items like a healthy bar, apple with almonds. There’s no need to reinvent the wheel every time you eat. Make a list of good snacks, meals to eat, and items for training and racing that you can use daily.  For meals, rotate them weekly, get a variety of in by augmenting with different lean meats and vegetables.  
   

2. Keep a food log – occasionally.  Keeping track of your food intake (what you eat, how much and when) can help you see your food habits (good and bad). By looking back on these days you can see what needs to change to help you fuel and recover better. There’s no need to do this everyday – once every month or two is good plan. 
   

3. Enjoy what you eat!  Yes, food is fuel but that doesn’t mean it has to be bland, be disgusting and/or boring. There are plenty of healthy snacks/bars out there for on-the-go snacks/meals that are not only highly nutritious but delicious. Don’t be afraid to add spices/herbs to your meals and opt for foods you like. If those foods are unhealthy, find alternatives that do the trick. For example. I love mac and cheese. Instead of this, I make a tasty fried cauliflower rice with a small amount of goat cheese, fresh herbs and spice. 
   

4. Have a replenish meal every week.  This is where you can enjoy the sought-after meals you find alternatives for all week. Sushi is my top pick. We don’t concern ourselves with amount and just enjoy the meal and time together. It helps us focus on the week and also enjoy a good meal together. 
   

5. Eat carbs.  There are many fad diets and advice recommending no carbohydrates for training. The body requires them and using your race nutrition during training is key to a successful race day outcome. Using carbohydrates during the right meal windows (before and after training; pre-day large meal for a race) will help you not only feel better, but race with the energy required to perform at your best.   
   

6. Keep it real.  A good rule of thumb is four fruits and four veggies a day. This is easily incorporated into a daily diet. Make meals with a  good size of vegetables and snacks to a piece of fruit with nuts or a healthy snack bar made of similar ingredients. 
   

7. Plan Ahead. How hard is it to pack an apple and a bag of almonds? It’s not. When you’re on-the-go, have back-to-back workouts, a heavy work schedule, pack a lunch and snacks the night before — this should be as much of a priority as your workout itself. Bring training nutrition, recovery fuel and everything you think you’d need in a day and then some. It’s easy to have extra nutritious items stored in your gym bag and/or car. 
   

8. Eggs. One of the most versatile foods out there. You can eat them by themselves, with vegetables, bake with them, and mix them with just about anything. They are highly nutritious and a great source of protein and fat. 
   

9. Train like you race. Use race nutrition while training. Don’t wait until race day! Be consistent and practice this to ensure your gut can absorb what’s required. Stick to the same fuels. Liquid fuels work the best for most people. 
   

10. Eat enough Even when trying to lose weight, many individuals skip out on caloric intake when it’s needed the most (during training and recovery). Tracking calories can be helpful for learning what you eat for a few days. Seeing and talking with a sports dietician is also helpful for those trying to maximize their fitness and learn how much they should be eating for their weight loss goals and racing.

TRANSITION TIPS

TRANSITION TIPS!

"You need to 'WIN' the transitions this weekend!"

True story, pushing the 'free speed' in transitions can be the difference in landing your next PR or podium finish!

Why are transitions considered 'free speed'- maybe the correct term would be finding 'easier speed' than what is required in the swim, bike, or run legs of triathlon.

BUT GUESS WHAT- there are techniques that can improve your transition times. Here my top 3 ways to increase finding your next gear out of T1 and T2:

1- Keep your space TIDY!

You are not moving into nor taking a nap in transition (better yet, you shouldn't be if you are planning on nailing some new goals).

So, minimize the junk. You should have a small hand towel- at the front of the mat: bike shoes (if not starting with them on your bike), helmet on top of the shoes with sunglasses and gloves (if you are wearing them inside the upside down helmet. Right behind the bike gear, place your running shoes, rolled socks to the toe inside the shoes (if wearing them, all you have to do is put your toe in and roll those guys up quickly), then race belt and sunglasses on top of all that.  Notice everything is uniform and easy to grab and go- if you need to put nutrition in there- place them INSIDE the shoes so you do not forget to take with you.

2- Learn to start and/or get off with your toes on bike.

This is a trick- YOU MUST PRACTICE AND NOT SIMPLY 'YOUTUBE' THE HOW-TO ON THIS ONE!

1st master getting OFF your bike (headed into T2) with their shoes attached. 

This may look easy, but your legs are going to feel like Jell-O. You have to focus on controlling the bike and navigating the dismount line and other athletes.

Even slipping the shoes off before the dismount line and simply stepping off the bike in order to not wobble to your bike rack (due to the bike shoes being uneven and even slick)- you will automatically increase your speed. 

The 2nd aspect of this shoes on the bike concept that I emphasize is starting with your shoes on the bike, possibly using a rubber band to keep the shoes in place, and then stepping onto the shoes at the mount line  (step NOT jump yet) in order to work the feet in ONLY AFTER you have gotten up to speed and have the momentum to carry you through as you work the feet in.

The 3rd step I take with athletes is to practice incorporating the 'flying squirrel mount'/ flying mount and smooth, speedy, gliding dismounts.

Lastly, I worry about the speed in which the athlete runs with the bike.  This is last on my priority list because it won't matter how fast you run or come in off the bike- if you can't control the technique it is likely you will actually end up slowing yourself down, getting in the way of another athlete, or falling at the line. Speed will come- see #3 below, work the technique first of each detail.

3- PRACTICE sprinting / fast running a.) with your bike in and out of 'transitions' b.) as if you are leaving T2.

You should be moving fast- your heart rate is most likely going to feel like it is going to pump out of your chest. GOOD! You are doing it right.  But you need to get used to that feeling + you need to be able to focus and work transitions effectively.  You don't want your speed to get in the way of executing the details. Upon leaving T2, I  ask clients to push through to the line and then worry about settling into pace.  Why, otherwise I have some that get a little 'lazy' + this allows the athlete to get their run legs under them with the increased cadence and effort= then we worry about falling into the race strategy / pace of the run.

So here's to finding some 'easier speed' faster transition times = getting you to the finish line, PR, and podium FASTER!

See you at the races and Happy Training.

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.

---

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.

---

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

---

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.

---

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!

---

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.

---

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!

---

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!) 

---

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. 

---

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!

---

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.

---

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 ; )