Time to Mix Up Your Run!

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

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

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

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

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

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

· 5-10 minutes TP HR run (Zones 2-3)

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

· 1-2 minutes run at 5K race pace

· 1-2 minutes walk

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

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

Morgan Johnson Hoffman

Solo Cycling to Make Big Gains

Solo Cycling to Make Big Gains

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

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

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

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

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

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

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

Cycling for Runners

Morgan Davis

Cycling for Runners

Hey RUNNERS...guess what!?!? You don’t have to ONLY run on training days. When I train and coach athletes for a half or full marathon, I always include a couple cycling days a week. My favorite thing about cycling is it gives my mind a break from the monotony of running every.single.day.

There are many benefits of cycling for runners! Cycling is a great way to increase aerobic performance, stay injury free and actually run faster! Cycling is non-impact but has several aerobic benefits! You can go a lot longer than running to build endurance without all the impact running has on the body. Runners can also use cycling as a recovery tool. It aids in recovery by flushing out your legs. Then again on the other hand, cycling can be a crazy hard workout. Run speed can increase by doing hard intervals on the bike!

You don’t need a fancy high-end road bike to get the benefits of riding. There are six different styles of bikes: road, tri, hybrid, all-road, cruiser, and mountain. All these bikes are designed for different styles of riding. Decide where and what style of riding you want to do before selecting a bike. Your local bike shop can definitely help you with this! Or watch see our quick video series on types of bikes: PLAYTRI TV

Happy running! Happy cycling! Train hard, recover smart!

Find more cycling and running tips on our Knowledge Hub on PLAYTRI.com

What I Wish I Knew

What I wish I knew… a coach’s perspective

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

1. Open water swimming is really different.

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

2. Emphasize the bike.

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

3. Brick runs are necessities!

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

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

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

5. Work with a coach.

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

Coach Jim Rowe

Playtri Level 2 Coach

UESCA Certified Triathlon Coach

IS 2020 THE YEAR FOR LONG COURSE?

IS 2020 THE YEAR FOR LONG COURSE???

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

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

·       EXPERIENCE

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

·       WANT TO GET FASTER

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

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

·       PREVIOUS INJURY/ LACK OF MOTIVATION

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

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

·       BUSINESS / OBLIGATIONS

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

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

Both your professional life and athletic aspirations will thank you!

·       FAMILY / FRIENDS

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

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

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

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

Goal Setting and Improving Your Fitness This Year

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

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

1.      Define & Establish

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

2.      Educate Yourself

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

3.      Create Detailed Benchmarks

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

4.      Learn to Adjust

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

5.      Expectation & Patience Go Hand-In-Hand

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

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

Coach Amari

Running Equipment Checklist

How To Choose Running Shoes

Photo credit: Saucony

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

Why Do We Need to Replace Running Shoes?

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

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

What to consider when buying a running shoe:

Photo credit: Hoka One One

Outsole Characteristics

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

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

Midsole Characteristics

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

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

Upper Characteristics

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

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

Let's Talk Socks

Photo credit: @Swiftwicksocks

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

Compression Sleeves/Socks

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

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

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

Train with a Group at PLAYTRI

It is simple, group workouts are fun and motivating. 

The goals in every PLAYTRI group workout are simple. 

As coaches, we strive to:

1- teach the athlete something new and implement the knowledge in each workout

2- push limits that are appropriately designed around their strengths and weaknesses

3- make new friends and have a great time!

But don't take our word for it, check out what some of the athletes are saying about PLAYTRI's Weekly Group Workouts:

"I look forward to meeting up with a group to train, it makes it much more enjoyable."- Tish R.

"Accountability, and there is always a friend there who is going to push you harder than trying to do the same run alone. Sweating together is always more fun than training by yourself.

Or real reason- you will get texts from everyone asking where you were!" - Lauren S.

"Not all group workouts are created equally... yours are the best...I'm not really into group workouts - everybody doesn't have the same fitness level or speed...your workouts cater to all levels and speeds...I feel I can challenge myself by trying to keep up with speedier athletes, or I can stay in my own level and steadily improve...reading a W workout isn't the same as you explaining an interval with appropriate rest...you make them fun and appropriately stressful at the right moments." - Michael D.

"It pushes me past my ability alone. It makes hard stuff fun."- Stephanie B.

"With almost all skill and experience levels represented at group workouts, it’s very easy to pair up with others around your ability. I find this group collaboration to be a key to dig deep and give the workout all you have. It brings home the social aspect of the sport. We are also coached on by the best and most experienced triathletes in the industry. I have finished each of my group workouts thinking - that was a great workout; I’m looking forward to the next one."- Paul S.

Come join one of the many Playtri Weekly Group Workouts... Don't miss the opportunities to learn, push limits, and have fun in the sun.

New training sessions starting soon at PLAYTRI store locations: https://www.playtri.com/group/

We look forward to seeing and working with you!

Off-Season Training Tips

BACK TO THE BASICS

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

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

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

1.       SWIM

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

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

2.       BIKE

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

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

3.       RUN

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

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

4.       WEIGHTS

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

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

5.       RE-ESTABLISH YOUR RECOVERY FORMULA

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

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

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

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

Email me: Amari@playtri.com

Coach Recommended Tools for All Athletes

Tools for All Athletes

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

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

Getting the experts to check out my power meter!

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

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

Always running with a watch!

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

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

Find these tools at Playtri.com/onlinestore

JESSE VONDRACEK

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

Cold Weather Racing

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

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

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

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

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

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

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

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

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

Coach Jim Rowe

Playtri Level 2 Coach

UESCA Certified Triathlon Coach

Coach Amari's summer approach to Acclimating and Training

Our research shows that it takes roughly 10-14days to acclimate to the blazing heat and humidity this time of year. Instead of simply throwing your body through the ringer, read up on Coach Amari's easy strategy to safely and effectively adjust as well as continue to nail those new limits, regardless of the temps!  

SHORT ON TIME: GO AHEAD AND JUMP DOWN TO THE ACCLIMATING STRATEGIES FOR THE NITTY-GRITTY IF YOU WISH.

The goal: slowly introduce your body to the added stress and fatigue of the increased temperatures and humidity. An outside factor to consider, how much recovery does your schedule allow?  Meaning if your lifestyle only allows a 5min cool down after each workout, you might consider the more conservative adaption route than the athlete who can include a solid 15-20min foam rolling/ stretching routine or compression boots/ massage throughout each week.  Again, the recovery tools simply help flush that excessive fatigue both mentally and physically- if we are not recovered between sessions, we risk injury due to the a. a rapid breakdown that the heat causes b.reduced mental and physical focus c. poor response, form, and mechanics.

So, let's get down to the meat of how to acclimate over the course of 4-6weeks.

1. Notice at most, we will only build to roughly 80% of your training time to be spent outside. Why? Have you ever heard the 'golden rule' of it is better to be 20% under-trained rather than 2% over-trained??? Let's keep this same philosophy with the environmental demands. (example: if you have 10hr of bike and running for the week, consider at most, at complete acclimation, doing ~8hr outside & 2hr inside).

2. In the beginning of this transition to outdoor training, keep the of your majority intensity sessions (Race Pace efforts or Harder/ Zone 4+) inside.

Rather, focus on your easier aerobic sessions (<Training Pace-Training Pace/ Zone 1-3) to build your 'base' during heat acclimation. 

3. You will also notice, you will never fully be completing your week's total training time (neither aerobically or anaerobically) outside. 

4. Ideally you would have at least 24hrs between each outdoor workout.  NOTE- I said 'ideally'- this is not always doable,  but it is preferred.

5. Bonus ways to acclimate: do outdoor chores in the afternoon/evening, walk the dog... casually tackling life outside under low-moderate stress helps the body to quickly adapt to the conditions.

 

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STRATEGY ONE

***FOR THE ATHLETE WHO: recovers rapidly b/w sessions, has good consistent sleep quality, focuses on available modes of recovery, regularly maintains a nutrient-dense diet and optimal hydration levels...

WEEK ONE

OUTSIDE- up to 30% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 70%

WEEK TWO

OUTSIDE- up to 50% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 50%

WEEK THREE

OUTSIDE- up to 65% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 35%

WEEK FOUR

OUTSIDE- up to 80% total time- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 20%

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STRATEGY TWO

***FOR THE ATHLETE WHO: less time to recover b/w sessions, low sleep quality, cannot or will not get: massage/rolling/stretching, maintains less than optimal daily nutrition/hydration, also consider age here- I like athletes above the age of 50 to more conservative in this build up...

Also there is reduced total time outdoor to encourage less breakdown and increased recovery...

WEEK ONE

OUTSIDE- up to 20% total time,- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 80%

WEEK TWO

OUTSIDE- up to 30%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 70%

WEEK THREE

OUTSIDE- up to 40%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 60%

WEEK FOUR

OUTSIDE- up to 50%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 50%

WEEK FIVE

OUTSIDE- up to 60%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 40%

WEEK SIX

OUTSIDE- up to 70%- this includes both TP/zone 2-3 & RP/ zone 4+

INSIDE- remaining 30%

---

Happy Training!

~Coach Amari

See Coach Amari's profile

Tune Up Guide with SHIMANO

Chain Wear

 Your drivetrain is made up of your crankset, chainrings, derailleurs, pulley, wheels, cassette and a chain. All of these parts wear out as you ride, degrading the quality of your shifting.

A WORN-OUT CHAIN WILL BEGIN TO DETERIORATE ANY COMPONENT IT TOUCHES, LIKE THE CASSETTE COGS, DERAILLEUR PULLEY WHEELS, AND CHAINRINGS.

The chain is the first component in the drivetrain to wear out. A chain will typically last around 1,000 miles of riding but the wear interval can change drastically based on many different factors like riding style, riding conditions, and even how the chain is lubricated. As you ride, metal from the chain's roller bushings wears away, creating a poor fit on any component with teeth on it.

You can check the condition of your chain with a special chain-checker tool or when taking your bike in for service at Playtri.

Worn Pulley Wheels

Your pulley wheels will wear as you ride, degrading the quality of your shifting.

Rear derailleur pulley wheels are usually made of a hardened plastic to keep your drivetrain feeling smooth and quiet under shifting. 

Since plastic is softer than metal, pulley wheels will conform to a wearing chain. The wearing chain will grind material from the square edges of the pulley wheel teeth, turning them to sharp points.

Unworn rear derailleur pulley wheel.

Edges of the pulley wheel teeth have square edges, indicating good condition.

Worn rear derailleur pulley wheel.

Edges of the pulley wheel teeth turned to sharp points from chain wear. 

Worn Cassette & Chainrings

THE CHAIN WILL WEAR DEEPER GROOVES INTO THE COGS OF YOUR CASSETTE THROUGH PROLONGED USE, JUST AS IT DOES ON THE PULLEY WHEELS.

While this is harder to spot visually, a telltale sign of a worn out cassette is poor shifting or skipping when you shift to or from the gears you use most often. Much like the cassette cogs, the chainrings wear at different rates depending on which ones you use most often. Much like the cassette cogs, the chainrings wear at different rates depending on which ones you use the most. Unlike the cassette, however, you can replace chainrings one at a time. A worn chainring may have very sharp teeth. Shifting to and from a worn chainring will not only be difficult, but may even result in a dropped chain.  

Show your bike some love. Have the bike techs at Playtri check your drivetrain for wear to make sure you are getting the most out of your ride!

Blog post curtesy of SHIMANO

RUNNING SHOES: HOW, WHAT, & WHEN ~ Guest Blog by Dr. Kimberly Davis

DR. KIMBERLY DAVIS from RUNLAB™ give us some insight into Running Shoes: How, What & When

HOW OFTEN DO I NEED NEW SHOES?

Probably more often than you think. We recently had a great guy come into the clinic with a hole in his shoe so big that his pinky toe was sticking out because…wait for it…the school pig had chewed on it a few weeks back. Yes, a few WEEKS back. Another lovely woman came in last week wearing Newtons with so little heel left on them that it was causing her to lean backward when she ran (in case the irony of this is lost on you, Newton’s big claim to fame is that they "teach" you to run on your mid/forefoot..a topic for another day). Even if you have managed to achieve sound biomechanics (rare), are extremely light weight (also rare), and a low mileage runner without a pet pig, it is still important to remember that your shoes have a shelf life. Those sweet (rad?) neon and splatterpaint Nike knock-offs you bought for 39.99 from TinyHandsTinyPrices.com may look really cool, but they probably aren’t doing you any favors from an injury prevention standpoint. Most people wait until they start to notice nagging pains before they think to replace their shoes, instead of doing it before the issues pop up. EVA foam hardens after 1-1.5 years, meaning that when you buy older model shoes on clearance or online it is possible for them to be “worn out” before you ever run in them. Most runners should replace their shoes every 300-500 miles depending on the weight of the runner and the efficiency of their mechanics. This means every 5-6 months for the average recreational or very lightweight runner, and every 2-3 for the higher mileage or heavier runner, and this assumes you ONLY RUN in your running shoes, not wear them to work or to the gym.

WHAT ABOUT ROTATING THROUGH SHOES?

I am a huge fan of this concept. Not only does it allow your shoes time between runs for the foam to “bounce back”, but different types of shoes give you different feedback from the ground, and in my opinion, this is always a good thing from a neuromuscular standpoint. Your body adapts very quickly to a learned stimulus. By giving it different signals you are forcing it to constantly respond to outside stimuli instead of just “going through the motions” with learned patterns. I personally rotate through several shoes depending on the type of run and how fatigued my body is, and I find it works very well for keeping my body engaged with what is going on between my foot and the ground. If you would like some guidance on this please feel free to call us or stop by and chat. Everyone that works at RunLab is a dedicated runner and we love talking shop!

HOW DO I CHOOSE THE RIGHT SHOE(S)?

If you answered: "Well obviously, I choose the shoes that will match my tutu for the Goofy Challenge", then you my friend could probably get a job in any number of running retail stores...but I digress. Choosing the right shoe is much more complicated than most people think IF you have suboptimal structure, range-of-motion, and/or biomechanics, which most non-elite runners (and even many elite runners) are challenged with. "How do I choose the right shoe" is the eternal question that every runner (and shoe company, and retail employee) wishes had an easy answer, but at the end of the day...it doesn't. At RunLab, we feel very strongly that it isn't so much about the shoe as it is about the foot that inhabits the shoe (and the knee and the hip and the body that live above the foot and for some reason get left out of most types of "gait analysis" done in shoe stores). Most elite runners with sound biomechanics can run in almost anything they want to run in within a certain range, typically avoiding extreme stability in most cases. They aren't great runners BECAUSE of the shoe, They are great runners because of the work they have put in on the strength side, and often because of the genetic gift they have been given on the structural side. Back to the question. First and foremost, if a shoe doesn't feel good in the store, it won't feel any better when you run. Second (maybe even first) stop choosing shoes based on color! Base your choice on what works with you structure, goals, foot shape, etc. If you fall outside the "norm" structurally, meaning you have bunions, very high or very flat arches, knock knees, are bowlegged, have retroverted or anteverted hips, super tight hamstrings or calves, etc, or if you have a history of injuries or trouble finding shoes that work for you, get a gait analysis. And I don't mean the kind where somebody watches you run for 10 seconds down the street, looks at your foot/ankle, and then starts talking about how much or little you pronate or supinate. That isn't a gait evaluation folks! A good gait evaluation should look at your entire body from multiple angles, ideally, both in shoes and barefoot, and should factor in what is happening with your unique structure, range-of-motion, goals, strengths, and limiters. This is not something most people have expertise in doing well. Think of it in bike-fit terms, you can get your saddle height adjusted, OR you can go through a lengthy process that looks at all the necessary angles and takes your individual needs, foot position, femur length, tibia length, reach, etc into account. Both of these things might be referred to as a "bike-fit" but one of them clearly takes your unique structural and functional makeup into account and requires expertise in biomechanics to really fit you properly. Gait evaluation is the same way. Remember: understanding what could go wrong down the road through thoroughly understanding your mechanics is a heck of a lot cheaper than the rehab to fix the issue when you break. Just sayin.... :)

DR KIMBERLY DAVIS IS THE FOUNDER AND CEO OF RUNLAB™, A GAIT EVALUATION AND MOVEMENT ANALYSIS COMPANY HEADQUARTERED IN AUSTIN TEXAS THAT PROVIDES RUNNERS ANYWHERE IN THE COUNTRY ACCESS TO COMPREHENSIVE GAIT EVALUATION SERVICES THROUGH WWW.RUNLAB.US.

AN IRONMAN TRIATHLETE AND ULTRA-DISTANCE ADVENTURE RACER HERSELF FOR OVER 20 YEARS, DR DAVIS HAS DEDICATED HER CAREER TO THE STUDY OF CLINICAL BIOMECHANICS AND HELPING RUNNERS GET BACK ON THE TRAILS, IMPROVE THEIR PERFORMANCE AND ENJOY RUNNING AGAIN. WORKING AS PART OF SPORTS MEDICINE TEAMS FOR OVER A DECADE, SHE GREW TIRED OF HEARING HER PATIENTS SAY THEY HAD BEEN TOLD NOT TO RUN OR THAT “RUNNING IS BAD FOR YOUR KNEES” BY THEIR DOCTORS WITHOUT ANY DISCUSSION ABOUT BIOMECHANICS, SHE LAUNCHED RUNLAB AUSTIN IN 2014 AS A RUNNING-CENTRIC HEALTHCARE FACILITY BUILT ENTIRELY BY, AND FOR, RUNNERS. IT HAS SINCE GROWN TO BECOME ONE OF THE NATION'S PREEMINENT GAIT-EVALUATION AND TRAINING FACILITIES IN THE U.S., WORKING WITH EVERY AGE AND EXPERIENCE LEVEL RUNNER, FROM OLYMPIC GOLD MEDALISTS AND WORLD CHAMPIONS TO BRAND NEW RUNNERS, KIDS, AND RUNNERS WITH SPECIAL NEEDS SUCH AS DOWN SYNDROME CEREBRAL PALSY, AND A WIDE VARIETY OF MOVEMENT DISORDERS. RECOGNIZING A LACK OF CONSISTENCY AND QUALITY IN GAIT ANALYSIS ACROSS THE COUNTRY, DR DAVIS LAUNCHED RUNLAB.US IN 2018 AS A MEANS FOR RUNNERS TO ACCESS HER INDUSTRY-LEADING GAIT TEAM FROM ANYWHERE IN THE UNITED STATES.

Book an evaluation in the Dallas area at Playtri https://www.playtri.com/testing

For more information about the RunLab team, please visit WWW.RUNLABAUSTIN.COM For gait evaluation services outside the Austin area, please visit WWW.RUNLAB.US

When is the Right Time to Upgrade?!

Erin Storie

Loving my TRI BIKE. Right time to UPGRADE!

I’ve been a professional triathlete for 7 years. My dad got me my first ‘competition’ bike when I was 18 years old. It was an aluminum frame Trek 1000 with rat trap pedals and I grinded on that bike. She was heavy, and she was my first bike love. After that bike, USA Triathlon gave me my first carbon fiber LITESPEED. I was so grateful for the upgrade. It was such a difference. It was lighter, faster, shifted better and could carve around corners like butter.

After that bike, in 2016 I got a new QUINTANA ROO, Red White and Blue bike. Training for the Olympics, I loved this bike. I was part of Team USA and I loved representing our nation.

After two years of riding hard and traveling around the world with her to over 20 countries, it was time for an UPGRADE!

Why now?
Sport is constantly changing. Technology is upgrading, products are becoming faster and more efficient. In a sport like triathlon, it is important to have the best gear to compete with the best women. Cycling is different than swimming or running where your products are limited. The bike can make all the difference. Not just physically, but mentally. I felt like after two years on this bike, I have really worn her out. There is new technology on bikes, better shifting, better brakes, better power that I need in order to compete at the top.

What do I look for in an upgrade?

 1) A brand that I want to represent.

o   I wouldn’t want to ride a brand that has negative energy. Argon18 is loyal to their customers.

2) A bike that fits my frame size.

o   I’m small, I need a small bike.

3) A bike with new technology.

o   Better shifting. Better brakes. Better power.

4) Components

o   The frame is one part of the bike, but the components make it work. You have to have the best component to make her run smooth. I use Shimano Ultegra, because they are dependable. I ride Garmin pedals and power because it gives me the most accurate data anywhere in the world.

*      BONUS

A good set of race wheels. You want to look like you are flying out there. ZIPP have been my favorite since the first time I rode them.

Make friends with your local bike shop or an online store you trust. I get everything from PlayTri because I know I can count on them for the best quality products and the most welcoming support when I need it.

Happy training & racing!

Hoka One One Shoe Review

Travis Vance

I’ve tried a fair amount of running shoes in my day including Nike, Asics, Newton, and Hoka One One among others.  Since the day I put on my first pair of Hoka One One’s over four years ago I knew that I had found my go-to shoe for years to come.  Hoka offers a diverse range of shoes so no matter what your intended use is, whether its road running, trial running, or triathlon you are likely to find a pair that suits your needs.

Over the last four years I’ve tried out several models including multiple generations of the Clayton, Clifton, and Cavu.  The one consistency between them all is what Hoka One One is known for – a cushioned foam mid-sole that is up to the task of absorbing the day in and day out training that you put them through.  While there is a small adjustment period for some that have never worn a shoe like this, I found that within one run I had adjusted to the different feel of running in their shoes. 

The Clifton was the first pair that I had ran in.  For me, this is great all-around shoe but I typically find myself using it during my long run because I find it absorbs the pounding of the pavement slightly better than others due in part to its slightly thicker mid-sole.  So, after a long run your legs don’t exactly feel like they ran as far as they did, which is great not only for longevity but also recovery.  At the same time the Clifton is versatile enough to take to the track if you wanted to, but if you’re going to go that route there are other models I would recommend first.  

I tried out the Clayton after running on the Clifton’s for about a year.  I wanted to find something that was a little more suited towards speed work and didn’t weigh quite what the Clifton did.  I found exactly that in the Clayton.  Another great all-around shoe and one that I’ve used on long runs as well as track runs, this model takes the benefits you get with the Clifton’s but offers slightly more versatility.

My current race day choice is the Cavu due it’s lightweight and responsive feel.  This shoe is built to meet your needs whether you’re going out for a quick jog, hitting the track, or running a marathon.  The material is also one of my favorite things about the shoe, specifically it’s “breathability” which I find useful as a triathlete, especially on hot days when you are sweating a lot or on race days when you are pouring water on yourself throughout the run.  The last thing you want is for your shoes to become weighed down from getting soaked with sweat and water, and these do a good job of drying out so that you are left running with shoes that feel like cement blocks. 

Playtri carries a wide selection of Hoka One One shoes and can help you find the pair that is right for you.  Stop by your local store to try out a pair and then get out there and start running!

Shop HOKA ONE ONE at any of our Playtri store locations https://www.playtri.com/locations or online at https://www.playtri.com/onlinestore

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.