Mental Readiness

Most of the world is coming out of a trying time. We are emerging from Covid-19 quarantine, confronting the reality of racial injustice, and attempting to find a new normal. Life has required a new level of mental toughness for many of us, and I hope we will all emerge a little stronger. I hope, also, that we can begin to look forward to the racing season this Fall. It looks a bit different from any race season we have seen, but it is a race season nonetheless. Most of us missed any opportunity for a “rust buster” race this spring. When the races start, they are going to be big and full of energy!

Given this unusual situation, we need to be especially careful with our mental preparation for these races. I like my preparation to cover three categories: controllables, confidence, and execution. To be race ready I need to make sure I have every single controllable dialed in. These are a small number of things you have complete control over, so I like to take that control and own it. I am going to stay away from the physical side of the controllables here, and only focus on the mental controllables. The first is to have a race plan for your execution and nutrition strategies.

For your race execution plan, consider the current forecast, water temperature, and start time. The current forecast might be different from what you assumed, so stay current on the race day conditions. Once you are certain of the weather, decide what you will wear. Do not give yourself race day options. Make a plan that is the best for you, considering the conditions. Additionally, use the weather forecast to dial in your nutrition plan for race day. The heat and humidity can alter your fluid and calorie consumption, so be ready! Also, both of these are drastically affected by your start time. If you have to wait an hour after transition closes, you need to be prepared with fluid, calories, and clothes for that amount of time. You want to have a written out plan starting with dinner the night before all the way through your post-race recovery including sleep, food, fuel for the race, hydration, wake up time, pump up jams, stretching routine, pre-race warm-up, your Instagram posts - literally everything! You want to have zero thought required on race day. You should be able to go into autopilot and go through the motions. Save all of your mental energy for the race itself.

Confidence is a huge part of mental readiness. It allows you to execute the plan you created. Many mistakes are made when athletes do not believe in their ability to finish strong. They tend to try and “bank time” early in the race. This is a mistake 99% of the time. Have the confidence in yourself to execute, and trust your plan. To help with this I always take thirty minutes the night before a race and review my training log. I look back at key sessions to give me confidence that I can execute the race plan I created. I also create a few mantras for the day or specific parts of the day to help me stay on track.

The last area is the execution. So, you have the controllables locked in. You have a race day plan, a nutrition plan, and you are confident in your ability to perform. Then the gun goes off. As Mike Tyson says, everyone has a plan until they get punched in the face. I like to run a bunch of scenarios through before the race, but it never unfolds like any of them. So, you need to take all of the plans and be ready to adapt them to whatever happens on race day. Be mentally prepared to react. If you keep your plan in mind, you can control your reactions and keep your actions within the confines of your plan, even if it is not perfect. This controlled reaction allows you to stay on track to hit your goals.

In order to be race-ready you need to do the physical work. You need to have your equipment dialed in and 100% ready to go. You also need to have your mind dialed in. You need to have a plan, be confident, and be ready to execute your plan as close as possible, given the dynamic of the race as it unfolds. The last thing to include in your plan is to smile and have fun! After all, that is why we are all out there.

Jesse Vondracek 

Top 5 Tips for IRONMAN 70.3 Lubbock

IT IS HERE...

Lubbock is one of the South's most iconic IRONMAN 70.3 races!

There is nothing like the grass roots feel and race experience here in Texas. Conditions have gone from 105° degrees + 30mph winds in 2018; all the way to nice 80° degrees + light winds at 2019's finish line.

You never know what Lubbock will bring you.

Here are my Top 5 reminders to help you get ready to have your best race day!

1-    It can be hot, very hot! Conditions have been known to be 100° degrees. There are a number of ways to try and keep your body temperature down. Consider the color and material of your tri apparel. Drink often rather than all at once; a good rule of thumb is to drink every 12-15min. If you are using electrolytes, make sure you know how much water you need with the ‘dosage’. A great way to externally cool down is by spraying water / throwing ice down your tri suit. 

2-    The winds of Texas are no joke! Lubbock winds can be ridiculously brutal and may feel like even feel like a hairdryer out there. Make sure you practice at least 1x in your tri apparel and gear. This ensures that you are comfortable on your bike/wheels in windy conditions and that your hydration, electrolytes, and nutrition are easily accessible. Even though you might have the best looking wheels around and your tri suit looks slick: if your water bottles, electrolytes, and fuel are not efficiently placed, you will most likely struggle through the run. Also, remember to relax the upper body as much as possible on the bike to reduce wasted energy, and lastly, use people around you on the run to ‘block’ the winds.

3- Check Out The Swim Course & Drive the course! If the buoys are set up the day before, take the opportunity to ‘spot’ landmarks and know the surroundings on the swim course. Also, drive the bike/run course. This gives you a better sense of what to expect and some ‘real-time insight’ on how you might want to tackle the climbs, road conditions (potholes, cracks, etc), and know your aid stations. This will help you properly time your nutrition strategy.

4- Create Solutions! Before the gun even goes off, know that there will likely be a ‘wrench thrown into you race’. Just a couple of solutions to think about- take 2 pair of goggles. It can be very cloudy or extremely bright; plan for both. At transition have a small water bottle and a few extra calories. Knowing how to fix the flat will help keep you calm and efficient if this should occur.

5- Smile! Research has shown us over and over the power of positivity and how even while pushing our limits, smiling lowers your heart rate, relaxes your body, it can help you refocus and perform better. The reality, racing is always a privilege! After we have just experienced a spring with no races due to the COVID19 pandemic, look around, take it in, and fully enjoy the simplicity and joy of racing again.

Whether you need an extra pair of goggles, a new aerodrinking system or the right hydration product, be sure to stop by your local Playtri or shop playtristore.com to get what you need to be ready to race Ironman 70.3 Lubbock!

Wishing each athlete the very best and to have an incredible race experience, really there is no race out there like IRONMAN Lubbock 70.3!

Unlock the Open Water Swim: 5 Keys to Success

Don't just survive your next open water swim. Here's how to nail your swim when it takes you outside the (chlorinated) box.

Transitioning from the pool to the open water is one of the toughest—and most important—lessons a triathlete must learn. Swimming back and forth in the pool, alone or with your fellow Masters swimmers, simply isn’t the same as toeing the line in a full field of competitors. Whether the race features a mass or wave start, the outdoor environment brings unexpected anxiety and requires different skills. The good news is that knowing what to expect can help you remain calm and cool in the great washing machine. 

Playtri head coach Ahmed Zaher is an eight-time IRONMAN World Championship finisher with a 52-minute Kona PR swim. Zaher developed these five keys to open-water swimming in 2000 and has been perfecting their execution with clients for the last 18 years. Hop on board and watch your lake/ocean/river time get faster than ever.

Key 1: Warm-up and visualization

Research shows that athletes will not perform to their potential, and are even more likely to panic in the water, if they don't warm up properly. Warming up allows your body to get used to the water temperature, get a feel for the water and get your core muscles nice and loose and ready to move. 

Studies also show that visualization enhances your performance greatly. Be sure to take a look at the course map before the race, then spend a significant amount of time in the days leading up to the race visualizing yourself swimming the course and executing your strategy.

Key 2: Start position

Zaher always says that where you start on the swim won't help you win the race, but it can make you lose. One of the most important things he teaches triathletes in regards to the start position is to stay away from the "washing machine," or area where all of the athletes are on top of one another. This is usually the spot athletes think is the shortest distance to the buoy. The best thing to do is to start up front on the outside of the start line, on the opposite side of where you breathe. Doing this will allow you to take advantage of the other swimmers, but stay clear of the chaos.

Key 3: Sighting

Your first sighting target is right next to you: other swimmers beside you. Sighting off a swimmer next to you allows you to maintain the natural, in-line, swim position and minimizes the amount of sighting you'll have to do to the front. Sighting from the front forces your core and hamstrings to engage as you try to maintain your body position, which can negatively impact your bike and run.

If you cannot sight off of another swimmer, then sight off a bigger object behind the buoy markers, such as a tree or building. If you cannot sight off another swimmer or landmark, sight off the buoy marker.

Key 4: Continuous swim

Even if you bump into an athlete or a buoy, keep going and do not stop. You might have to adjust your stroke a little, but definitely avoid stopping. At a recent Playtri swim clinic, athletes reported saving anywhere from two to four minutes in a 700 meter swim by maintaining a continuous stroke during their race.

Key 5: Drafting

Drafting can be a huge advantage during the swim. The general rule is to position yourself behind the feet of another swimmer in clear water. In water where visibility is low, the best position is to the side, off the swimmer’s hip. When you are drafting, you don't have to waste energy sighting, which allows you to maintain a streamlined, efficient position in the water.

Zaher says an average triathlete can save several minutes off his/her swim time by following these five pillars. However, at the end of the day, practice is the most important tool in your arsenal.

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Playtri hosts Open Water Swims at Lake Lewisville throughout the warmer months...check our events page to see upcoming Open Water Swim Dates: Playtri DFW Facebook Page

Get more tips from Playtri Coaches by following us on Facebook, Instagram or Twitter.
 

Race or No Race, Keep Going!

 “I am refreshing the website every 30min to see if the race has been cancelled.” “I don’t know what to do now that they may push back the date.” “Not motivated and didn’t want to wake up and train today.”….

REAL TALK, we are ALL in this boat together! The uncertainty of racing, fear, frustration, and emotional roller-coaster toll is not easier on nor harder on than the next athlete. 

Regardless of circumstance: 1- you are an athlete 2- athletes are highly motivated.  Channel this mindset and silence the external noise. Continue to take deliberate steps to stay positive while moving toward your targets.

Whether race day is postponed or canceled, here are a few ways to help assess, reset, and measure your goals:

A.      Highlight Weaknesses to Complement Your Strengths

Whether it be muscularly, metabolically, mentally… we all have our own what I like to call “our lil’ demons” in this sport.  Instead of trying to dodge them, make friends with them right now.  You have the opportunity to take care of the details that typically go unnoticed throughout the race season.  Some specific examples that my athletes and I are addressing: shoulder stabilization and range of motivation for the swim and aero position, glute and hamstring activation for the bike, specific strength and durability for the run, tempo changes and metabolic response demands for racing, nutritional obstacles both in and out of the sport, maximizing time with dynamic warm-ups and proper cool down/ recovery methods, sleep quality… you get the drift. Diagnose your weaknesses and start tackling them.

A great reminder for us all, “You are only as good as your weakest link.”

B.      Identify Specific Weekly Sessions

Each week I emphasize at least 1 swim, bike, and run workout to my clients.  These sessions are set up with optimal physical and mental lead-in as well as ample recovery before their next necessary session.  Make sure you have those 3-4 purposeful sessions that focus on the bigger picture.

Few Examples:

1-      Swim: band sets built on a time interval with tempo changes: 10sets x 2min: 45sec strong/ 15sec moderate

2-      Bike: intervals set on Olympic watts with cadence changes: 3sets x 10min @ 250watts, every 2min drop 10rpm’s

3-      Run: durability workouts set on a trail or hill repeats: 10-15 climbs focusing either on the up or down and effort based rather than pace specificity

4-      Transition work: short hard bike-run-bike-run brick workouts that focus on efficient and smooth transitions, minimizing loss of power and/or pace

C.      Mark Monthly Benchmarks

Having a “monthly benchmark” marked on your calendar is a huge motivator for athletes, of all levels.  Typically this entails 1-2days of solid training, specific hydration/nutritional planning, and recovery.  The goal here is to pull together those specific workouts from previous weeks and test your fitness and mental fortitude.  Because you had previously accomplished these sessions on their own, we want to see how well you are able to execute the demands of triathlon. Remember, Triathlon is not 3 different sports; it is a single sport with many disciplines.

So taking those sessions above, here is a very simple example of what a month’s single-day benchmark might look like:

Swim Band: 10 x 2min: 1min strong/ 1min moderate + Transition 1min + Bike: 2sets x 15min @ 250watts, 1st set at 80+rpm/ 2nd set @ 60+rpm + Transition 1min + Run Hill Repeats 15 x 1min building effort to the ‘finish line’

The goal here is to challenge your triathlon specific fitness (meaning piecing together the disciplines with little to no recovery) that you have built over the last month.  There’s nothing more motivating than seeing the puzzle come together!

D.      REMINDER: YOU GET TO DO THIS!

We all have to take a breath and remember- sport and health are both a responsibility and privilege.  Somehow, many times between submitting an entry fee and the running down that finish line, the original motivation and real reason(s) why an athlete took on ‘the challenge’ gets lost. Athletes lose the pure joy of pushing their limits and become distracted by racking up finisher medals, trophies, and qualifications.  Although all those things are extremely motivating, they are merely party favors! THEY ARE ONLY A VISUAL REPRESENTATION OF YOUR HARD WORK, DISCIPLINE, & DEDICATION TO YOUR GOALS.

Although it is not as blatantly obvious, it doesn’t sit pretty on your shelf, nor does it win you recognition: THE REAL ‘PAY DAY’ IS EVERYDAY.  You cannot purchase self-respect and confidence without a daily commitment to keep chipping away at every challenge this sport and your body has to offer.  So, when you start to make excuses and allow the unknowns to discourage you- remember, triathlon is and has always been for you. 

“Mindset is everything” – take advantage of this time, refocus, & start reaping the endorphins!

Questions/Comments Email: Amari@playtri.com

At Home Workout with TRX

TRX challange your core.

The gym is closed, and you have no access to dumbbells, kettlebells, or weight-training machines. It's time to add something new to your fitness routine: TRX training techniques, one my my favorite workout equipment.

What the heck is TRX? Invented by a former U.S. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for your core by using two simple resources: gravity and your body weight. All you have to do is anchor the TRX straps to a secure spot — a door frame. Depending on the exercise, you'll use your feet or hands to hold onto the straps. Suspension training can help you not only gain strength but also increase your stability while developing better neuromuscular coordination.

Even better? The straps roll up into practically nothing, so it's a take-anywhere, do-anywhere workout — provided you have somewhere stable to serve as your base. Here are my top four exercises that I am regularly adding to my core strength training.

TRX Push-Up

This movement increases both strength and stability in the upper body and core. It helps give better support and control of your body in unstable positions on the bike (sudden swerves, unexpected potholes, etc.). It also increases power transfer from the upper body to the legs during hard and/or out-of-the-saddle efforts. If you're a triathlete, the TRX Push-Up can add strength to your swim stroke as well as upper torso run mechanics and overall posture.

Targeted Area: Chest and Shoulders

Tips and Progressions

To make this harder, slide back to load more of your body weight onto the straps. To make it easier, step forward to support more of your body weight with your feet. You can also progress to suspending your feet instead of your hands.

TRX Row

This is another great all-around movement that targets opposing muscle groups to the pushup. It can improve posture both on and off the bike, and strengthen the large muscles in your back. As an added bonus, this exercise can add power to your swim stroke.

Targeted Area: Back and Arms

To make it harder, step forward, and place your feet further underneath the anchor. You will end up leaning back further as well, putting more bodyweight on the straps, which means you will lift more weight.

TRX Lat Pull-Down With Squat

The lat pull-down is a great all-around exercise that targets the latissimus dorsi (muscles in the back) and has a beneficial effect on the 'pulling' phase of the four competitive swim strokes. The latissimus dorsi is responsible for a strong stroke, and the forceful rotation that propels your stroke forward. Strong lats will not only increase swim speed and power, but will also enable you to improve your swimming endurance. Hold onto the TRX and draw your feet a little bit wider than shoulder-width apart with your toes and knees turned out. Drop into a deep squat, keep your back straight, and straighten out your arms. As you draw your body upwards, drive through the heels, and engage your lats and biceps as you draw your elbows down to the base of your ribcage.

Targeted Area: Lats and Triceps

TRX Hamstring Curls

The hamstrings are extremely important for running. They need to be strong and flexible. When people log a lot of miles, quadriceps tend to become powerful and dominant. As a result, many peoples' hamstrings become really tight, putting them at a greater risk of injuries such as muscle tears, strains and pulls. Therefore, it's really important to spend some time and energy strengthening the hamstrings with eccentric exercises. Sit on the ground and place both heels into the TRX straps. Lie on your back and keep your legs straight while they're suspended in the air. Keep your upper body and head relaxed on the ground as you draw your hips upward. Keep your glutes and hamstrings tight and engage your hip flexors. Keep your hips and butt elevated as you draw both knees into your chest.

Targeted Area: Hamstrings and Glutes

Repeat the motions until you reach muscle fatigue. It's best to start with 10 to 20 reps for about 2 to 3 sets.

I have been coaching a number of triathletes and runners who, due to work commitments, have to travel extensively and find it hard to get to the gym consistently to follow their running or triathlon-specific strength training, and I often suggest that they invest in the TRX Training System, allowing them to complete their strength and functional core workouts wherever they're staying. 

Happy training, and I hope we can all get back to our regular gym routines in the not-so-distant future!

Coach Anca

Staying Committed ~ It's a Mind Set!

Coach Amari recommends having a Mind Set to keep you engaged and committed to your workouts and ultimately, your health. Her words of wisdom that she shares with her busiest of clients…

IT'S A MIND SET.... this is not a 'rah-rah' session, rather a reality (but I do have pom-poms & could pull them out if you really need them- joking!)

Day One: "My 15 minutes of the workout is better than the missed 3 miles!!!" At least I got 15 minutes in.

Day Two: "I missed my run yesterday, hubs and I want to get a workout in together quickly this am, weights would feel great, what do you think and want me to do?"

Day Three: "Won't get home from the office till ~2am, what can we do to make the most of my 1 hour tomorrow before I have to get back up here?"

THIS IS THE MINDSET THAT WE ALL SHOULD CRAVE AND EMMULATE... 

Here is an athlete with an incredible family commitment, professional career (24 hr work shifts happen weekly), and has extremely limited time.

I honestly am not even talking about the details of each workout, rather the mindset that life just doesn't just stop when they are 'training for an event'. 

In fact, this individual signs up for IM 70.3 and IM events to compliment the crazy. What is so fun about working with this person is that they truly do realize life is all about managing the moving pieces and they actually enjoy the process - they don't try to manipulate or 'get out of the challenge' rather they go with it and MAKE THE MOST OUT OF IT!

So I encourage you- 

1- Working Out & Training are NOT about perfection- guess what, just like life, we feel a sense of self-pride and accomplishment when we are committed to doing the very best we can, with whatever the day brings us- everyday.

2- It is a blast and a PRIVILEGE to have so many moving pieces to your personal puzzle- don't forget that both the process and challenges are fun.

3- You will ALWAYS be busy, better yet, you hope you are always busy- you have heard it over and over- you must take care of yourself before you can take care of another + practice what you preach, actions are more convincing than your words... 

They say '80% of life is about the mind-set'... your mind set and approach are your choices: limit yourself or thrive, every single day. 

Make no excuses, find a way to do something, especially when it is not perfect, and have fun sticking to it.

Go Get 'Em!

Coach Amari

Favorite Bike Drills

One of the best times of year to make progress on technique and form as an athlete is during the time of year when your race calendar is empty. Often times we call that the off-season, but this year is different. With races postponed or going virtual when the race season was just starting up in Texas, now is a good time to address technique and form issues. And when in-person racing starts up again you will be a stronger and more resilient athlete.

As a coach who really enjoys working with people on technique and form in all three triathlon disciplines, when I am watching a triathlete on the bike, my eye gravitates immediately toward their pedal stroke. Most adult-onset triathletes came to the sport of triathlon without having received guidance on proper pedaling technique. Likewise, we triathletes can also be resistant to working on our pedaling technique, because most of us probably learned how to ride a bike when we were young, so how much skill can pedaling a bike require?

But if you watch any group of cyclists in person, you can pick out the riders who have good pedaling skills and those who have poor pedaling skills. The ones with good pedaling skills make riding a bike look effortless as they pedal in complete circles efficiently transitioning through the different phases of the pedal stroke. While the ones with poor pedaling skills can look like they are wrestling with the bike, rocking their upper bodies and stomping on the pedals.

Triathlon is, in many ways, a sport of conserving energy so that you have enough energy to finish the race strong. Since we spend most of our time on the bike and completing roughly 5,000 pedal revolutions per hour, then it makes sense to work on developing our pedaling efficiency so that we have that little bit of extra energy for the run.

My favorite drill for addressing pedaling inefficiency is the single-leg pedaling drill:

•       Set up your bike on a trainer

•       Warm up for 10-15 minutes

•       Unclip one foot and rest it on a chair next to you. Pedal for 30-60 seconds.

•       Switch sides and pedal for 30-60 seconds with the other foot.

•       Clip both feet onto the pedals and spin for 60 seconds.

•       Repeat 4 more times.

•       Recovery for 5-10 minutes with easy pedaling and repeat.

When first starting with these drills, you may notice that you have a dead-spot at the top of your pedal stroke without the added momentum from the other leg your hip flexors get sore quickly. Focus on holding a stable upper body, an engaged core. The goal of this drill is to help you learn how to pedal in circles instead of squares by apply pressure throughout the entire pedal stroke. If you can’t seem to eliminate the spot, try the drill in a slightly harder gear so you have more time per pedal stroke to get it right.

Improving cycling efficiency is a simple way to become a better cyclist. Remember technique is just as important as for improving speed as increasing power/endurance.

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

Coach JIm

Why Wear a Helmet?!

So many people are now biking!  It's such a great way to get exercise, enjoy the great weather and social distance all at the same time. A helmet can’t prevent bike accidents but it might keep you or your kids from taking a trip to the emergency room. Plus, a helmet helps to make you more visible and prevent a small accident from turning into a major problem!
 

Three quick tips to stay safe:
1) Make sure the helmet covers the back of the head and the top half of the forehead.
2) Helmets should fit snug to the head (always get a helmet with an adjustment device on the inner frame if possible for better fit!), and not fall off or slide around during movement.
3) The chin strap should be snug to the chin, leaving room to put two fingers between strap and chin - the strap should NOT put pressure on the throat!

Get A Great Quality Helmet at Playtri! Prices start at $34.99

Good news! All helmets sold in the United States have to pass the same CPSC safety inspection before they can be sold - this means that no matter the price of your helmet, they are all able to protect your head. However, helmet pricing often reflects improved features such as lighter weight, better ventilation, and generally more comfortable material. Many athletes who are spending more than a couple of miles on their bikes choose to invest in higher price point helmets because of how much they increase the enjoyment of the ride.

  Stay Safe! Shop Helmets at Playtristore.com/collections/helmets

Incorporating Your Family into Your Training

Many of us are working from home these days and if you have children, then you may also be balancing your children’s education with your work, while also trying to maintain your sanity and your fitness. If you find yourself struggling to get your workouts in, it might be time to adjust your expectations. Right now, you don’t need to be great, being a good athlete is good enough. And being a good athlete right now may just mean scaling back your expectations and incorporating your family into your training.

Here are six ideas for incorporating your family into your training (from a coach who has two children, ages 8 and 2):

1.     Embrace the family run. If you have children that are young enough, put them in a run stroller and bring them along. If you have children that are old enough, invite them to bike next to you during a run. With a stroller you will likely be running slower, but it will make you stronger. And with a child biking next to you, they can be your “team car” by carrying your water and helping you keep pace.

2.     Speed work in an empty field. Soccer and football fields aren’t being used these days, so put them to good use. Bring some cones or some other way to mark off different distances and do speed work while your children play in the field.

3.     Embrace the family bike ride. Family bike rides provide excellent opportunities to be active with your family, while you get a good recovery ride in. Get out the bikes for the older kids, the baby seats or bike trailers for the infants/toddlers, and third wheel attachments for the younger children and go for a spin around the neighborhood. Make sure to have helmets and water bottles for everyone. Take breaks regularly for water, laughter, and looking at nature.

4.     Strength training with kids. My oldest child’s school is sending out virtual P.E. classes that regularly include push-ups, sit-ups, burpees, and even games of tag. If your child’s school is doing something similar, join in!

5.     Strength training with kids, part 2. If your child’s school isn’t doing that, then begin incorporating it into your family routine 2-3 times a week. It’s important for your children to be active, so help set a good example and run around the backyard, jump rope, do burpees, or play soccer in the backyard. My oldest child likes to do TRX workouts with me, albeit a very simplified version of my strength routine.

6.     Train early in the day. Set your alarm for zero dark thirty and get that workout in before the co-workers (I mean, your family) wake up.

 Many of our regular routines have been changed lately and creating a new routine can be challenging. But routines are incredibly important for maintaining a healthy lifestyle and managing stress. There is no perfect situation for training these days, but making the effort to keep everyone happy and invested in healthy living helps in keeping everyone healthy, safe, and more at ease during these difficult times.

Playtri Coach Jim

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

Training Safe During Shorter Days

Training Safe During Shorter Days

Fall means shorter days, which means less daylight for training sessions. However, the current available technology provides ample options for athletes wishing to maintain solid training volume year-round. Consider the following options when planning your training for the coming months:

Reflective gear and apparel: This includes any items with reflective surfaces designed to redirect light back to its source, creating greater visibility. Reflective items are highly recommended during low light or dark hours. Coach Morgan recommends:

·       2XU Reflect Compression Calf Guards

·       Nathan Bandolier Vest

Clip on lights and head lamps: Runners and cyclists alike can benefit from the wide variety of personal lighting currently available on the market. Many lights are now designed with clips or other generic attachments so they can be easily placed wherever it makes the most sense for the athlete. Coach Morgan recommends:

·       Nathan Runners’ Headlamp Neutron Fire RX

·       Nathan StrobeLight LED Clip

Bicycle lights: Cyclists are strongly recommended to have both front and rear lights on their bike for day and nighttime visibility. Many states require a functioning red taillight for low light or dark hours. In recent years, many bike lights have switched from being battery operated to USB rechargeable, making prolonged use easier and less expensive for athletes. Coach Morgan recommends:

·       Garmin Varia RTL510 Radar Tail Light

·       Lezyne Hecto & KTV Pro Drive Pair

Stationary cycling trainers: With smart trainers and apps like Zwift and TrainerRoad, the days of dreading the trainer ride are over! Trainers are a great way to get quality bike volume in on your race bike, even when you can’t get outside. Coach Morgan recommends:

·       Wahoo Kickr

·       Tacx Blue Matic

Maintaining Mental Health While Training Alone

One thing I've always loved about endurance sports is the community - It seems like there's always at least one other person out there up for a swim, ride or run at a moment's notice. I know a lot of us are missing this aspect of the sport right now, and we're missing community in other areas of our lives as well. Following are recommendations that I am making to my athletes to help them focus on mental health and self-care, while dealing with the mental and emotional challenges of more isolated training.

1. Stick to the plan: Recently our motto has been "Training isn't cancelled" - because it isn't. Just because your race was cancelled or postponed does NOT mean that the ultimate goal for your training (HEALTH) needs to be cancelled. Stick to the plan. If the plan you have currently doesn't make sense for your new race date or goal, then get with your coach and make a new one. We've been given one luxury right now, which is time, so take advantage of this opportunity to focus on building better technique, improving core/functional strength, or cross-training to become a more bullet-proof multisport athlete. You'll be that much better on race day. (Don't have a coach? Now's the time to find one - visit us at www.playtri.com/coaching for a free consult to get started)

2. Take time for easy movement: A 20-30 minute walk or easy ride around the neighborhood will give you time to refocus, recover from harder sessions, and absorb some vitamin D. If you are fortunate enough to be at home with family, include them, too, if possible (unless everyone is ready for some alone time!)

3. Try yoga: NOT for the flexibility (though that's a nice bonus), but for the forced meditation. Yoga requires us to focus intently on our movements and body, and to let go of our ego for a little while. We're all being bombarded by news, work and social media at the moment - take 30 minutes to focus away from the noise and get your head right. If you are new to yoga, start small with gentle/beginner courses (there are a lot of easy and free online options) and remember to listen to your body. Yoga isn't a competition - it's all about meeting yourself where you are, and growing from there.

4. Prioritize health: Sleep. Good food. Water. These three little things add up to make a giant impact on our mental, emotional and physical well-being. Aim for 8 hours of sleep at night (if sleep is a challenge for you right now, you may want to try iKOR, which has been shown to have a positive impact on sleep regulation and reduction of anxiety for many athletes), eat whole foods throughout the day, and try to finish 3-4 bottles of water throughout the course of the day (not all at once). These are process goals we set for our top-level athletes throughout the season, but the benefits (emotional stability and positivity, reduction in injuries, increased performance) apply to all of us. 

5. Give yourself room to fail: We're all facing new and uncertain situations right now. NO ONE has all the answers. When you fail, recognize it as an opportunity to grow. This is easier said than done - when we teach this concept to our young athletes, we use a line from the Positive Coach Alliance that asks "What is the most important play? The NEXT play." This means stop focusing on what already went wrong (you can't change it), and look ahead to the next opportunity (and apply what you learned from the previous situation). This is also known as having a "growth mindset," and it is heavily correlated with highly successful individuals. 

6. Connect: Find virtual opportunities for TRUE connection (i.e. not social media) with other people. Have a Zoom party with friends. Find an online game room and set up a tournament with extended family. Call a grandparent living in assisted living. Have a daily video call and "dinner" with your parents. Challenge yourself to really connect with someone every day.

 Finally - don't feel like you have to get it all right at once. Pick one thing from this list to focus on this week. When you miss a day or an opportunity, give yourself a clean slate and keep moving forward. Remember, this isn't about getting a perfect score, it's providing yourself with the opportunity to feel better, and do better as a result. Happy training, and I hope we can all go for a big group ride together in the not-so-distant future!

Benefits to Gait Analysis

Jesse Vondracek

Big training is the sexy side of triathlon. Having a full training log and big miles on strava is a confidence booster going into a race. You can brag about it on instagram and strava kudos are always thrown at the BIG workouts. When I go do 2k of drills in the pool, or a form run for 30 minutes no one seems to be impressed.

However, these skill sessions can reap more benefits in the long run that all the monster training in the world. It is always hard to convince athletes that going slow can in the end make them fast. Getting a professional to help look at your running gait and really break it down for you can help you stay injury free, improve your running economy, and learn a bit about what is going on in your stride. This is a great way to gain “free speed”. As in, at the same fitness level you will run faster. Sounds like a win, right? Convincing athletes of this is a tough one, but if you can it will be worth it! 

Using myself as an example - I would grind myself to bits every season, then get the same injury and have to take weeks off of running. I had a weak hip causing stride issues. Three years ago I took the time to get a gait analysis at Smith Performance Center. They evaluated my stride. It is extremely far from perfect. But, the only thing we looked at is what is the driver of my injury. They coupled the analysis with some muscular strength testing and formulated a plan. I worked on my hip strength and incorporated some running drills in order to encourage my left glute to fire. Since then I have been injury free on the run. I also have a better feel for my run. I can feel when muscles are doing their job, and when they are not. Developing this mind body connection is very important for staying healthy.

Take the time to run slowly and correctly and you will be faster in the future! The early season is the best time to get a gait analysis, but any time is the right time if you have never had one. See what you are doing right, and what you can improve upon. Remember to take the time to do the work in order to improve and enjoy Free Speed down the road!

Get your Gait Analysis at Playtri. Get all the details here: Playtri.com/testing

Swim Fitness at Home

As swimmers & triathletes, we've all had periods when our swim training was interrupted due to lack of pool availability. However, you CAN maintain swim fitness at home with swim-specific conditioning utilizing resistance cords or similar tools, and for some athletes, this is actually an opportunity to become even more aware of how to properly engage muscles throughout the stroke.

Here's one of my favorite at-home sessions for you to try - mix it in with your regular conditioning 2-3 times a week.

Recommended equipment:

 Resistance cord or similar tool -

· I like the Finis Dryland Cord with medium resistance for most athletes because of its easier anchoring strap, freely rotating handles and lighter resistance (which means lower risk of overusing stabilizing muscles in the shoulders). 

· I LOVE the Finis Slide Dryland Trainer because it has all the benefits of cords, while providing more constant resistance and lessening the risk of overloading the shoulders.

Padded surface to lay on (exercise mat or carpet)

 Warm up:

10 x Forward Arm Rotations - use one arm (straight) to make 10 big circles (do both arms)
10 x Backward Arm Rotations - now circle the arm in the other direction (do both arms)
10 x Walking Lunges with a Twist - while in the lunge position, pull arms overhead and twist towards the front leg
8 x Plank to Down Dog - alternate between a straight arm plank the yoga "down dog" position

10 x Forward-to-Back Leg Swims - while stabilizing yourself, swing one leg forward and backward (do both legs)
10 x Side-to-Side Leg Swings - while stabilizing yourself, swing one leg side to side in front of the body (do both legs)

Main set:

First, check out this video of Playtri-sponsored coach Jesse explaining how to mimic the underwater freestyle stroke with resistance tubing.

It's important to note that the muscle group doing the most work at the front part of the stroke is the lats (latissimus dorsi) and the group doing the most work at the back part of the stroke is the triceps. Take a moment to try and enage each of these muscle groups separately. Note that your core (abdominal and back muscles) should be active during all movements!

Take your resistance tubing and anchor it to a heavily weighted stationary object (stair railings and bed frames are perfect for this).

Repeat the following set 2-4* x through:

 *ALWAYS stop if you feel your form getting sloppy!
30-90 seconds of continuous Two Arm Catch w/ tubing (see Coach Jim demonstrating here)
30-90 seconds of Tricep Extensions with tubing (see Coach Jim demonstrating here).
20-40 seconds of Flutter Kicking - lay on your back with hands under your glutes, legs slightly lifted off the ground and straight with pointed toes, mimic the flutter kick of the freestyle stroke
30-120 seconds of continuous Two Arm Stroke w/ tubing - using both arms together, complete the full underwater stroke cycle
30-60 seconds of Glute Bridges - lay on your back with legs bent and feet flat on the ground, squeeze glutes and raise hips as high as possible before lowering back down
30-60 seconds of Plank to Down Dog (same as the warm up drill)

Cool down:
Walk for 5 minutes, and repeat some of the easier movements (arm rotations and leg swings) from the warm up to keep the blood flowing and start the recovery process.

Hopefully, we see you at the pool soon, but until then - keep working that swim fitness!

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!