Pro-tips for Age Group Athletes

The sport of triathlon offers a balanced approach to lifestyle fitness, competitive opportunities regardless of your age, life-long friendships and a community unlike any other. I have been asked what’s it like to coach 50, 60, 70yr+-year-old athletes… Well, it’s a blast!

Regardless of the athlete’s goals and aspirations for the sport, there are a few factors that must be considered when coaching this specific age bracket:

1. Balance & Structure

In reality, many of these athletes are entering into a different phase professionally; grandchildren might start popping up; others may begin to take care of elderly parents or friends. Together you and the athlete must find their balance between stress in everyday life and the fitness load/workouts. It’s been said, “the human body does not differentiate between emotional and physical stress.” And that’s where the structure chimes in. This sport is littered with Type A personalities, regardless of age. Having structure is key to keeping the athlete healthy and consistent while maintaining and increasing mental and emotional vigor.

2. Maintaining Bone Density & Preserving Lean Muscle Mass

Science shows us that as we age, our bone density does begin to drop, and our lean body mass may decrease as our fat mass has the potential to increase. So what is a coach to do with these facts?

#1: WEIGHTS

#2: LOAD BEARING TRAINING

We incorporate these two components into each plan- weekly weight workouts, utilizing paddles at the pool, over-gear work on the bike, running hill repeats… strength work is vital for all age groups but a non-negotiable for the older athlete.

3. Establishing Good Nutrition & Healthy Immune System

Naturally, as we age, our hunger may begin to decrease or change due to an inherently slower or lower level of activity. Yep, this is still common for the older athlete. That said, we want a healthy approach to their daily nutrition. Meals need to have enough calories while emphasizing essential vitamins and nutrients to support a healthy immune system.

Think, “feed the machine.”

4. Intensity vs. Steady State

Definitely a hot topic amongst older athletes. “Which is better?” The answer: it depends. In general, I focus a lot on top end/ high efforts with more than adequate recovery between each interval. These workouts maximize both the client’s time and potential. A few reasons why I like to throw these workouts into their schedules: they are designed to promote weight loss and muscle gains, may increase metabolic rate, improves lung capacity, may reduce blood pressure, improves insulin resistance more than traditional and continuous training, and sharpens cognitive function… the best part, high intensity is incredibly motivating.

5. Recovery

Last but maybe most important, I put tremendous significance on the client’s daily, weekly, monthly, and yearly recovery program. Yes, this is a program. I design recovery sessions dependent upon where we are in season, goals, wellbeing, outside life demands, etc. Every single day we are integrating some recovery tool: cryosauna, compression boots, massage, chiropractic care, lacrosse ball/ foam rolling routines, icing/heat, elevation, and of course, ensuring they are getting quality sleep. We may even throw a 15-20 minute nap in each day to allow the body and mind to decompress further and recover faster.

These 5 points (and many others, no doubt) are key for the aging athlete’s longevity and enjoyment in this sport. Here’s to many more years -- for all of us!

Amari@playtri.com

--

Amari Holmes

#214-606-0936

amariholmes@gmail.com

Playtri Coach

The Official Triathlon Store of IRONMAN

2021 Goal Setting

Goal Setting with Coach Jim

Redefine Date Night with NEW Workout Date Ideas

Who doesn't love a fun date with your main squeeze???  

Time might be limited but don't ignore the many benefits of pumping some blood for both you and your relationship.

Here are just a few DATE ideas to get you sweating together ~

1- Hit the Weights.

No, you don't have to 'lift the same weight'- but you can choose to do a circuit of 2-3 exercises to tackle together. 

Alternate who gets to pick the exercises in each circuit- you definitely will be challenged with someone else's favorites... only then to look like a champ when you throw it back on the next round.

2- Clock some sprints at the pool.

Grab your goggles and plunge into some chlorine together.  Warm up easy and then hit some quick intervals (consider 25's) with just enough rest to look over and wink at one another and take off again.  If you are like me, you will harness your inner Nemo just to get that quick flirt in again! 

3- Spin out sharp intervals

Jump on the trainer and knock out a quick 30 minute to 1 hour workout.  Pack a punch with some 30 second efforts followed by 30 second easy spinning.  There is nothing fancy here, but it is pretty 'hot' to watch your date go for it and no doubt it will be fun for the both of you.

When the weather cooperates, hit the road together.  I have heard couples say, 'they are faster than me' - guess what, the best riders in the world can ride with anyone, at any speed... so can you.  Relax and enjoy the ride, silently work some higher cadences and/or low cadence, never overtaking your 'partner in crime' but rather just enjoying the scenery together.

4- Head out for a trail run

Trail runs are a great way to get outside together and enjoy the elements. The terrain many times demands that you take your time, don't rush and/or worry about pace.  There's no hard rule to trail running- in fact, shame on you if you two don't take some time to 'hike' together and relish in natures beauty.  Get outside when you can, take off the watches, and enjoy the cooler temps and something different than the pavement.

Ok, so you want to get your speed work in together- keep your intervals contained (aka: a track or neighborhood block) where you can encourage, high five, or 'good game' your mate as they pass on by.  No pressure who is faster, simply lapping one another will give you the umph you need to conquer your goals.

Try out one of these workouts and redefine date night... just make sure your 'other' picks up dinner on the way home :)

Happy Training!

Coach Amari

Coach Recommended Gifts

Coach Recommended Gifts — What I really want my athletes to have now

2020 certainly has been like none other! With so many races cancelled or changed to a virtual format this year, we know that triathlete are chomping at the bit for races to return in 2021. With the wild changes of 2020, the triathlete in your life would certainly enjoy one of these coach recommended gifts.

Stocking Stuffers

• Body Glide and Chamois Creme— No athlete likes chafing. Help them have a smoother 2021.
  

• Playtri Buff Face Cover — A must have during the pandemic, but an excellent multi-tool garment for training and racing in colder weather.
  

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

Swim

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

• Goggles — whether your triathlete has been swimming all year or is just getting back into it off a long break, a fresh set of goggles is a great way to start the new year.
  

• Finis Slide Dryland Trainer — my favorite for Dryland swim training this year when the pools were closed. Unlike regular swim cords, the Slide Dryland Trainer provides constant resistance throughout.

Bike

• Garmin Varia Rear Taillight — the best rear light for cycling in low-light situations and knowing when a car is approaching behind you.
  

• Bike Fit — a new year, a new you! As we age our body changes and that means we need to change how we sit on the bike. An annual bike fit is a great place to start.
  

• Power Meter — Outside of a heart rate monitor, this is the best tool for learning how to properly train in specific zones and pace a race.

Run

• Playtri Trucker Hat — not just to keep the sun off your face. It also works well as a place to store ice during hot races.
  

• RunLab Gait Analysis — the running equivalent to a good bike fit. Learn how your body moves when you run and ways you can improve to avoid injury.
  

• Garmin Forerunner 945 — the best watch for for triathlon if you are looking to simplify the number of devices you use during training and racing. This watch does it all: HR, Spotify, Power Meter connection, Garmin Pay, and the mapping capability is a nice touch.

Treat Yo’ Self!

• Deboer Performance Wetsuit — some of the best wetsuits out there.
  

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

And, of course:

• Coaching — if you truly want to make 2021 your best season ever, then a coach is the best triathlon related expense you can make. With over 20 years of coaching, Playtri Coaching works for new triathletes and those looking to qualify for National and World Championships.

Coach Jim Rowe
Playtri Level 3 Coach UESCA Certified Triathlon CoachTRX Certified Coach

Off Season Training ~ Fall/ Winter Bike Workouts

Watts up = Let’s have some fun while making some gains this fall/winter.

Here are various 40-45min/workouts below. Notice, just like the swim workout post, we are basing workouts on perception of effort, not tied down by specific watts and/or heart rate here.

The goal: build up to at least 3-4x/week. Wanna step it up a notch, brick it with weights or a transition run... bonus if your week allows + the weather holds up, or you are used to sitting your hiney on the trainer, consider adding a long zone 2/ low Training Pace workout on the weekends with some company. 

1) Workout for Strength

5-10min warm up with some quick cadence fartleks

(quick definition of a fartlek: short, sweet pace changes without specific distance or speed goals, rather this workout should emphasize and encourage a psychological and positive training experience) 

25-30min repeat @ choice effort

3min @ 60-70rpm/ 3min easy 

1min @ 50-60rpm/ 1min easy

5min cool down

2) Workout for Max Power

5-10min warm up with some quick cadence fartleks

25-30min repeats 

10x30sec: all out power on your seat/ 30-60sec easy

10x30sec: all out power off your seat/ 30-60sec easy

5min cool down

3) Drill/Skills Workout
5-10min warm up with some quick cadence fartleks

25-35min repeats

30sec single leg drill/ 30sec easy

30sec single leg drill/ 30sec easy

1min seated @ 100+rpm/ 1min easy

1min standing @ 60-70rpm/ 1min easy

5min cool down

4) Workout with 40:20’s
5-10min warm up

20-25min: 

40sec @ hard effort/ 20 @ easy effort

5min cool down

Get your cheeks on the saddle!!!

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

Fall & Winter Motivation

So in the triathlon season is almost a wrap... days are getting shorter... temps are dropping (in much of the country, it’s starting to rain/snow cats & dogs)... LETS GET REAL, motivation at times, not so much!

Check out a few ways to get your butt up stay engaged and motivated throughout the beginning of the off season months:

1) Bomb Proof the Body

The tri season is long, you asked a lot out of your body- it’s time to rebuild the machine.  

A. Make sure you either start or continue the strength building process both in swim-bike-run 

(Swim: paddles, buoys, bands, fins, snorkels/ Bike: hills and over-gear work/  Run: hills and drills)

B. Enjoy some Complimentary Sports/Activities: skiing, snowshoeing, rowing, tennis... the list goes on and on. 

C. Strength Routine: Hit the weights to maximize your time

D. Nutrition: as hard as it is through the holidays for some, nutrition is key to keep the immune system healthy and to allow the body to rebuild. Drop the gels and sports nutrition, and focus on whole, real, simple food... easy to remember, ‘drop anything from a box, bottle, or bag.’

E. Sleep: increase sleep and reduce caffeine. Listen to your natural body clock as much as possible. 

F: Massage/Chiro: just bc you aren’t training the body ‘as hard’ at the beginning of off season- you will start to ramp back up. You want that body ready to rumble!

2) Stop the Monotony

Keep your workouts short and sweet. No need at this point to be a slave to long hours. Throw out the idea of base work- think of first recovery (see above) and prepping the body & mind for the next phase of your yearly approach to training. 

3) Drop the Statistics

You have most likely and smart I might add, been guided by pace calculation and metrics. Give them a little break and revisit listening to your body. Most coaches know to give your athletes a balance of some space to play but also schedule out some quick ‘fartleks’/ intervals to stimulate both the body and mind again.

4) Make it a Happy Hour

Don’t go at the fall alone. Invite some friends to head out on one of your short sweat sessions or join a local group for a couple workouts a week. Even better, plan to grab a quick bite afterward. Make a workout part of your social life. 

5) Reality Check

Always remember- Race season will be fast approaching (esp here in the south)- as soon as the new year approaches. Races begin to sell out and kick start as early as March! (That is literally 10 weeks from New Years Eve!). I like to remind Athletes, “If you don’t do the work in the ‘dark’, you don’t get to gripe when you don’t ‘shine’ on race day.” 

Just a suggestion, through the next couple of months, pick one of the motivator points above each week, and write it down. Each day, tackle the ‘theme’ - get off the couch and make it happen- no excuses! : )

Happy Training!

If you have further questions/ comments, please email: amari@playtri.com

See more tips from our Playtri Coaches on the Coach’s Blog.

The whys, when’s, how’s of Smart Trainers and Power Meters

WHO is using a power meter / smart trainer?
The better question is: who isn’t using one! Right now there are so many apps available to the athlete, from recreational to professional alike, that are taking their cycling to the next level. And what’s even cooler, many of these apps are allowing you to ride ‘alongside’ the greatest in sport.
Name dropping here: Jan Frodeno (Olympic GOLD medalist), Lional Sanders (2nd place IM World Championships), Kristen Armstrong Savola (3x Olympic Time Trial Gold Medalist)... you catch the drift- road, gravel, time trials, mountain bike specialists, triathletes...everyone is doing :)

WHY are they such a great tool?
Safety, Consistency, Time efficiency, Measurable progressions, & Engaging/Entertaining

WHEN should/can you utilize them?
Year Round! But most popular during those cold, dreary days and when the days become shorter and there is far less sunlight.

HOW will taking advantage of a power meter/ smart trainer translate to increased fitness, power, and overall speed on the road?
The trainer/ power meter will create a consistent platform and motivation for you as an athlete to use. 
Because it is far safer than the road and literally in your ‘own backyard’/ staring at you, you are more far more likely to grab your shoes and hop on.
With consistency comes results! No doubt, structured programming built toward your goals comes progress and motivation.
And one last thing, riding with a purpose, while ‘hanging out’ with the best of the best (potentially world wide greats)- who wouldn’t love that!

WHAT now?
Get with a certified coach to find specifically fits your goals, experience, and budget. There are so many options. At Playtri, we do not simply sell the product. Rather we want to educate, guide, and maximize your potential, as you learn to love and see progressions with your trainer/smart trainer.

Happy Training- if you have further comment or questions, please email: amari@playtri.com

Shop Smart Trainers and Power Meters at Playtristore.com

Training in Autumn, what can it look like?

Autumn is one of my favorite times of year for being active outdoors. The weather is cooler, the leaves are starting to change color, long sleeve shirts come out of the closet for the run, arm and knee warmers become a staple for most any ride, and trail running and hiking happen more often.

But there are also challenges to training this time of year as well: there are fewer daylight hours for biking and running safely and if, like me, you have had limited access to a pool this year, then the prospect of swimming in open water when the water and air temperature is cool isn’t as appealing.  So what can training look like in the Fall?

If you’ve already reached your goals (big event, PR, etc.) for the season, take a break. Take at least two weeks off from structured training. Emphasize sleep and relaxation during these two weeks. Plan on getting 8 hours of sleep per night. If you can’t get 8 hours of sleep, then make sure to set aside time for a 20-30 minute nap in the early afternoon. A break like this is for your physical and mental health. Physically and mentally we can’t always be pushing a harder gear and striving to reach the next goal.

Stay active during this break, but be active for the joy of being active and because you like to move your body. Go on a bike ride with family. Join a group ride if you feel comfortable with that during the pandemic. Explore new routes just because that road is there. Try out gravel riding or mountain biking. If you run exclusively on the road, then hit the trails or gravel roads,. Go for a swim because you like it and without a set workout. Whatever you do, do it because it is fun, low stress, and enjoyable. Even consider leaving the devices (Garmin watch, power meter, HRM) at home. And of course, cut loose a bit when it comes to healthy eating, but not too much. As I tell my athletes, “Take a break from structure. But don’t just eat Toblerone’s and Mars Bars the whole time.”

If goal completion is still weeks or months away, you still need to adjust your training because of changes in daylight and weather. Safely riding outdoors in the early morning or evening is out, so take the bike indoors. Set your bike up on a trainer (I love the  Wahoo KICKR and KICKR Core models) and explore the roads of Watopia or the courses on Rouvy as motivation to continue training. Indoor training on the bike is a great way to really focus on hitting the workout your coach has prescribed for you. Plus, it allows you to engage in banter with other athletes around the world. If schedule allows, on the weekend take the bike out after the sun comes up. 

If you do decide to hit the roads at this time of year, invest in a good set of lights for your bike. Many European countries require the use of bike lights at all times and their bike fatality record is significantly lower than the US. For upfront, I recommend buying a headlight with at least 400 lumens for riding at dawn or twilight that has multiple intensities and a strobe setting. Use the strobe setting during the day and make sure it is pointed toward the road and not up into the eyes of drivers. For the rear light, I’m a huge fan of the Garmin Varia RTL515 Bike Radar Rearview Tail Light for it’s visibility and the radar function that can connect with your Garmin head unit to tell you when a car is approaching from the rear. Remember to always ride defensively. Drivers know to look for other cars, but don’t always look for cyclists. Be seen and be safe!

For the run, invest in good running lights and reflective clothing and run in the early morning. Good running lights and reflective clothing are about being seen and not about looking nice. Put on that gaudy reflective clothing and turn your lights on and make sure you are lit up like a Christmas Tree. As daylight lessens, drivers are less aware of pedestrians so run defensively. If you run in the evening, then be even more cautious. Remember, early morning running gives you a bit more safety because there are fewer people out on the roads.

Likewise, it might also be difficult to get into open water comfortably during Autumn, so shift your swim workouts to the pool. If your race is taking place in open water, then make sure to practice open water swim skills (sighting, fast race starts, treading water, and turning at the “T”) regularly.

If you are done with the season, then enjoy being an active person this Autumn! You don’t have to be training for something all the time. And if you still have a race on the calendar, good luck! Tailwinds all the way! Enjoy the change in weather and the new stimuli this wonderful season presents.

Coach Jim Rowe

Playtri Level 2 Coach

UESCA Certified Triathlon Coach

TRX Certified Coach

Why do I Need a Coach When Races are Canceled?

Perhaps during this pandemic, you have found your local pool and gym closed for months on end only to have them opened, but with limited access. Or maybe you or a family member have a compromised immune system so you still avoid the pool and gym because you don’t want to risk exposure to the novel coronavirus. Many of you have then reached out to Playtri and scoured the internet to buy an indoor trainer, a treadmill, a TRX, some kind of weights, swim cords, etc. so you could keep training as much as possible. And then your “A” race was canceled… and then your “B” and “C” races were too. Or perhaps you didn’t want to throw away that hard-fought fitness, so you entered into Playtri virtual races, IRONMAN Virtual Races, Rock ’n’ Roll virtual races too and you started to get burned out. It’s enough disappointment and uncertainty to exhaust even the most committed and competitive athlete. It’s tempting to give in to the mental, physical, and emotional exhaustion and take a week off that stretches into months of inactivity. 

Or maybe this pandemic was a wake-up call and you decided to improve your health, so you started looking up training programs or stopped in one of the Playtri stores to buy a bike and you heard about our coaching. Or maybe you are working from home while helping your children with online schooling and trying to fit in training and keep your sanity and you know you really can’t go it alone.

It may go against the common sense of the role or value of coaching, but these times—when races are canceled and stressors are high—are the times when having a coach can be most beneficial and important. A coach can help you reorient your training away from specific races toward using training and short-term, non-race oriented goals to improve health. According to the Mayo Clinic, physical activity is known to help control weight, combat certain health conditions and diseases, improve moods, boost energy, and promotes better sleep. These are all things that are so important and beneficial now, and hardest to maintain on one’s own.

Likewise, working with a coach is also about learning adaptability and resiliency. Many times in training and racing, things go wrong. Nutrition or hydration is dropped. A heart rate monitor stops working. Learning to handle these situations calmly and in a focused manner is a skill that is transferable to every day, pandemic life.

My own athletes had numerous races canceled (sometimes even twice! Am I right, IM Texas athletes?), and so here are a few ways my athletes and I have shifted our focus away from specific races toward training goals. A few of my athletes work in hospitals, so we have focused our training around stress relief and recovery. Another athlete decided to continue on their weight loss journey. Numerous athletes are taking this time to work on their weaknesses: core strength, 5k or 10k speed, general strength training through progressive bodyweight exercises, and building base mileage on the bike and/or run. A coach can help you identify the kinds of internal goals and motivations that will keep you on track until the races, gyms, and pools open once again. 

Coach Jim Rowe

Playtri Level 2 Coach

UESCA Certified Triathlon Coach

TRX Certified Coach

Off Season Training ~ Time to Tackle the Swim!

“Off season”... Time to tackle your weaknesses. Unless you grew up swimming, we are all chasing “Nemo”. 

Our goal in Playtri is:

1) long term health & consistency

2) don’t waste your time

3) maximize your energy

4) have some freaking fun...

& all end with the same result = you WILL get FASTER!

Notice below, none of the swims are based on a specific pace but rather the perception of effort and focus on the details are the name of the game.

LAST NOTE: These workouts are short and sweet, ~35-40min/workout. The goal is build up to at least 4-6x/week in the water.

Wanna step it up a notch, brick it with weights, bike intervals, or a transition run... can’t go wrong, play a little bit!

SUGGESTED OFF-SEASON WORKOUTS:

WORKOUT FOR STRENGTH:
200-300 WarmUp/ 100-200 Cool Down 
Repeat 25min
4-6x50: 15 kick Fast/ 35 easy swim- 10sec rest 
100: with buoy- as soon as your hand hits the water, pull through with a crescent elbow-10sec rest 
6-12x25: with snorkel and band- focus on keeping the body on top of the water, engaging in your core, and keeping the chin down- 10sec rest
100: with paddles and buoy- combine all the work and detail above- 30sec rest

WORKOUT FOR SPEED: (this swim is from one of the greats, so don’t quote me, just trust the results!)
200-300 WarmUp/ 100-200 Cool Down 
Repeat 25min:
4x50: 15sprint/ 35 easy- 10sec rest
3x50: 25sprint/ 25 easy- 10sec rest
2x50: 35sprint/ 15 easy- 10sec rest
50: Sprint!!!- 1min rest

WORKOUT WITH DRILLS & SKILLS:
200-300 WarmUp/ 100-200 Cool Down 
Repeat 25min
200-300: 25 single arm drill/ 25 single arm drill/ 50 easy swim 
200-300: 25 fist drill/ 25 easy swim
200-300: 50 catch up drill/ 50 easy swim
200-300: kick with snorkel and fins

BASIC FARTLEK SWIM:
Repeat 3-4x 
10min- moderate swim and throw in 15-35yd/meter sprints. Keep it continuous throughout the time frame- 1min rest between each.
Mix and match equipment, if desired.

No excuses- go put your face in some chlorine & make some gains.

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

Off Season Training ~ Fall/Winter Running

The weather demands your running attention... time to head out!!! 

Try out these ~40-45min/workout, notice again, just like the swim & bike workouts, we are basing workouts on perception of effort, let loose a little bit and enjoy the freedom of simple running. 

If running is your weakness, build up to at least 3-4x/week. Wanna step it up a notch, brick it with weights.

Bonus if your week allows, grab some friends and enjoy some good convo over an easy zone 2/ low Training Pace workout on the weekends.

(Quick definition of a fartlek: short, sweet pace changes without specific distance or speed goals, rather this workout should emphasize and encourage a psychological and positive training experience) 

1) Hill Workout (next level- find a grassy hill to increase core and hip stabilization)

5-10min warm up with some quick cadence fartleks/ 5min cool down

25-35min repeats

1min-90sec climb at 80%/ easy jog down

1min-90sec climb at 90%/ easy jog down

1min climb at 100%/ easy jog down + 1min rest

2) Pick Ups

5-10min warm up with some quick cadence fartleks/ 5min cool down

30-35min repeats

1min @ fast (not sprint!)/ 1-2min easy jog

3) Drill/Skills
5-10min warm up with some quick cadence fartleks/ 5min cool down
25-35min repeats

3min build pace 
30sec single leg drill/ 30sec easy

30sec single leg drill/ 30sec easy

4) Basic Fartleks 
5-10min warm up/ 5min cool down

30-35min repeats

10-30sec work the leg lift and lean forward to increase speed/ 30-50sec easy jog

Grab those kicks and head outside!

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

Add the Fun to Your Training!

PLEASE, BRING BACK THE FUN!!!!

In a time where there are training apps, worldwide computerized platforms, more technology and access to the knowledge even at the age grouper level, “king/ queen” of the hill conquests & bragging rights…

Point made there are SO many ways to have “FUN”. 

BUT WAIT FOR IT… “I am bored, this isn’t fun, I am not motivated…”

By the very nature of the sport of triathlon, triathletes are not satisfied with just one sport. We need 3! So it isn’t far-fetched to believe that athlete’s attention and passion may wain a bit. Good or bad, we are constantly seeking that next level or thrill to entertain our resilience and create a sense of fulfillment.

When we say we want to have fun, we hint at the idea of being happy to work out and train. Bear with me as I take a small detour to highlight “happiness”. Yearly, there is a world-wide study on which country is the happiest and what qualities dictate their level of enjoyment in life. They have found, year after year, that there is a direct correlation between one’s happiness and 1.Personal Relationships 2. Physical Health/ Well-being.

Based on this science, here are just a few ideas to help bring the excitement, social, & playfulness into your fitness.

IDEA #1: BIG WEEKEND GOAL

Because the lack of racing this year, the need for both internal and external motivation, I created a group atmosphere “stretch goal” with my clients.

September, we did a 3day: ~200mile bike trek with just the chicks.

October, some biked The Double: 100miler Sat followed by a 100miler Sunday.

It was challenging & at moments daunting-

But they did it; they earned those cookies and beverages!

I encourage you to find at least 1 other person to create a weekend long goal.

You may or may not get to train weekly together. But the idea is that each of you are committed to some ‘event’ that scares you a little bit. Weekly check in on one another’s progress and hold each other ‘to the fire’.

Be ready, together, to tackle and conquer new obstacles.

IDEA #2: CREATE A WEEKLY FITNESS CHALLENGE

Let’s be real, the holidays are around the corner and our sweat sessions may become shorter and shorter.  I encourage you to find at least 1 other person

 (the more the merrier), each week, one person takes on the task of creating a 30minute challenge. The idea, do ANYTHING other than triathlon.

(Tri folks, it’s ok to break a sweat in some other way than swim, bike, or running.)

Maybe you make these workouts social, challenging, & measurable-

Loser buys lunch!

A little positive peer pressure always goes a long way.

IDEA #3: BE AN INFLUENCER

Have you ever seen or played a role in someone else’s health?

As any coach will tell you, this is one of the most fulfilling and fun aspects of the job.  You don’t need to be “a coach’ to experience this.

Find a co-worker, friend, or family member who has showed interest in getting active and fit, but might have some reluctance or need that little push.

Suggestion, start simple: walking/jogging or easy cycling.

Whichever you choose, make sure it is encouraging, social, and repeatable.

It should not overwhelm them. Remember, this is not about your fitness rather this time should be about connection, positive, and fun for both of you.

TRUST ME- these workouts will make you smile. And don’t be shocked when your new workout partner begins to ask you about your training and racing… Nothing like the student becoming the teacher.

These are just a few brainstorming ideas to bring that pep back in your step.

Our quality of life and fulfilling experiences are highly dependent upon our relationships and creating living a healthy lifestyle.

We can & should apply these concepts to create a FUN atmosphere and energy!

Happy Training!

 Coach Amari

Amari@playtri.com

Fall Bike Riding

Fall is considered by many as the best time to ride. However, cooler weather and shorter days might mean making sometime adjustments to your summertime logistics.  Consider the following options when planning your training for the coming months: 

Apparel: Fall rides often start cool and then warm up quickly, so apparel is all about layering (especially pieces that can be removed while riding and rolled up for easy storage). Some key pieces to add to your wardrobe include:

·       Arm warmers

·       Leg or knee warmers

·       Light full finger gloves

·       Skull cap or earband

·       Light vest or convertible jacket

·       Wool socks

·       Toe warmers

Also consider apparel items with reflective striping on them, especially if you may be outside when light is low.

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, most bike lights have switched from being battery operated to USB rechargeable, making prolonged use easier and less expensive for athletes.

Lights are priced by lumen, and we recommend the following front light lumens depending on your goals:

·       Daytime visibility: 100+ lumens

·       Nighttime road visibility: 400-600 lumens

·       Nighttime trail (very low light) visibility: 600+ lumens

Rear lights are usually sold as a set with front lights, but can be purchased separately as well.

Hydration: Remember, you still need to hydrate even when it’s cool out! Pack a couple of bottles with water and a light sodium replacement (like Skratch or Nuun) for your ride to ensure you feel good for tomorrow’s workout.

How to Get Faster on the Run

How to Get Faster on the Run with Coach Jim

As the triathlon season begins to wind down (if it really started at all this year!), it’s natural for us to turn our attention to making improvements for the next season. And since we didn’t get to race much (if at all) this season, we might find ourselves putting more energy and excitement into preparing for the 2021 season. If you are looking at making improvements as a runner this fall, here are 10 tips to help you get started.

“Don’t get injured. Don’t get sick.” Words of wisdom from Craig “Crowie” Alexander when he came to visit Playtri Dallas in 2019. I share this regularly with my athletes in emails and during our weekly phone calls. You can’t improve your run, if you can’t run because of injury or illness.

Improve your posture. Unless you spend most of your day standing and walking, you likely have postural issues related to sitting for long periods of time. Before each run, do a dynamic warm-up that preps your body to run tall. When you run imagine that you are a marionette puppet who has strings attached to your body. Your hips should be above your feet when you land, your upper body should be aligned with your hips, and your head should be stacked neatly above your shoulders. 

Run with wheels. Most age-group triathletes have weak, shortened hip flexors from sitting for most of the day for work. Thus, we swing our legs back and forth instead of lifting our knees with our hip flexors. Visualize your legs moving in a circular wheel-like motion instead of swinging back and forth.

Increase your cadence. As your ground contact time increases, your injury rate increases. Work with a metronome or listen to music to slowly increase your cadence over time. The gold standard for cadence is 180+ steps per minute, but even a 5% increase in your cadence will help decrease your chance of injury and help you run faster.

Run more. By running more, you will increase your fitness and you will become a more efficient runner. But increase your mileage gradually. Running is a high impact sport so any increase in mileage also increases your chance of injury.

Spend more time on the swim and/or bike. This may seem contradictory to the previous one, but hear me out. If there is a large difference between your standalone running time and your triathlon running time, then you likely need to improve your swim and/or bike fitness, economy, and skill so that you’re not as tired when you exit T2. Focusing on improving your swim and/or bike will help you to be fresher for the run.

Make the hard days hard and the easy days easy. Too many triathletes train in the grey area where the easy days are too hard and the hard days are not hard enough. If you have an aerobic run on your training schedule, then make sure it stays aerobic. If you have a tempo run or track work on your schedule, then really commit to the harder speed work portions and savor the easy recovery portions.

Include weekly Brick Work. Do endurance focused bike rides followed by short 10-15 minute runs and short, 30 minute bike rides with longer, endurance runs. As your “A” race gets closer, make your brick work more race specific by adjusting your intensity and length of workout, terrain, weather conditions, and fueling to match your race as much as possible.

Strengthen your core. Core strength has a direct impact on all three triathlon disciplines, because your core is the source for all your strength and power in athletic endeavors. If your core is not strong enough, you cannot maintain proper form, pace, or power for long. Improving your core strength means strong and resilient hips, glutes, and deep core muscles (like obliques) that will help you in all three disciplines.

If you do nothing else as a result of this article, at least do these two things: start strengthening your core AND start improving your posture.

I hope you found this useful and don’t hesitate to ask for clarifications by reaching out to me at jim.rowe@playtri.com.

Kind regards,

Coach Jim Rowe

Playtri Level 2 Coach

UESCA Certified Triathlon Coach

TRX Certified Coach

Benefits of THE SHORT COURSE training & racing

After several years of doing long course, I realized that my speed (aka: tolerance for sucking it up) was sinking, dramatically.

It has been said, IRONMAN does NOT make you FAST... in fact, it will beat the crap out of you over time: mentally, physically, & metabolically...

And so my response was to kick the distance to the curb and put myself in the speed arena (short course: Sprint & Olympic distance racing).

For those who haven't truly raced at short course in awhile: it is humbling, daunting, and it hurts like all-get-out at times. 

BUT, it is also stimulating, refreshing in a sort of twisted way, and it TEACHES you so much about the sport and racing.

Here are just a few things I learned about training for short course.

TRAINING FOR SHORT COURSE

As expected, the number of training hours were definitely reduced.  BUT, the sessions were easy when they were scheduled as easy, and very hard when I was suppose to go hard.  There wasn't a lot of wasted time just 'kinda' pushing the pace.  That is probably one of the biggest issues I have with clients and also at times I find myself defaulting to as an athlete.  We honestly think we are going hard when in all actuality, we might be uncomfortable out on a long ride with some threshold intervals during distance training. But guess what... in the big picture, that isn't eyeballs popping out of our head, lungs about to explode, that short course demands.  As painful as that sounds, the short course workouts are just that - short - so you know in the back of your head you can grit and grind your way through it!

Short course allows athletes to see improvements on a consistent basis.  With long course, there are many sessions that are more vague and the benchmark may simply be about more time hitting the pavement.  With short course, you can almost see athletes check off and push new limits on a weekly basis. Improvements come with the mental, physical, and metabolic stimulation. 

When an athlete talks about burn out or not being motivated, I always think, "When was the last session that they felt like a little kid?"  Not using metrics as a boundary but rather only later as a review, and just letting their body fly freely... I compare it to when you used to race your bike down the street against your friends.... remember, it was so fun to go fast!

When the build is done correctly and there are adequate recovery sessions or days between the harder efforts of short course, you most definitely see progress and motivation!

Another aspect of short training is less time training so more time for LIFE & balance.  With the growing number of "couch to long distance" triathletes, the idea of triathlon as a lifestyle is being missed.  Whether it be time, energy or money, long course takes a significant amount away from our daily life and commitments. 

Many sessions, I might have felt like my lungs and legs were going to implode at times IN the workouts, they didn't steal my entire day, nor do they take away from other many aspects of my life. I like to explain it like this- You could literally race almost every weekend, be done before noon, meet the family for brunch, check off some "honey-do's" (aka: chores), play with the kids, and grill up some dinner... that is a full day, but a balanced day.

I found in short course this awesome balance and it agreed with my philosophy as a coach, "We are all athletes of LIFE... health, fitness, training, it is all built around the idea of making you more available FOR life.

Triathlon and training are a part of a bigger picture. I love and want to help establish plans that allow athletes to create lives that are consistent and congruent to their goals, both in and out of sport!"

These are simply a few aspects of the joys of training from short course.

Next time, I will point out the significant differences between short course and long distance triathlon swimming.

Till next time, train with a smile~

IS THERE REALLY A "RIGHT" WAY TO RUN?

DR. KIMBERLY DAVIS RUNLAB™

THE MYTH: There is a "right" way and a "wrong" way to run.

THE REALITY: There are a LOT of right and wrong ways to run, it depends on your structure, range-of-motion, strengths, limiters, injury history, and goals. Seem like a lot to consider?!? It is! Read on....

There are more runners hitting the trails than ever and that, unfortunately, means more injuries. Some studies estimate that upwards of 90% of runners will end up injured in any given year. Given the fact that millions upon millions of dollars have been spent on shoe design over the last 50 years, why are injury rates still the same, or even higher, than they ever were?

The answer? It's not about the shoe. Consider the following recent case study from our clinic: A new mom, we'll call her Kristie, takes up running as a way to add exercise into her life. She is excited about running because it's convenient, she can run with her baby in a jogger, and it'll help her lose that added baby weight.

She even thinks she might like to train for a 1/2 marathon or a triathlon at some point so she joins a social run group geared toward moms. She goes to her local running store, gets fit for shoes, is told she's a "pronator" and is put in shoes meant to control that extra movement in the foot. She starts running 3xs per week on a run/walk program and reaches 15 miles/week before she begins to have pain in her knees. She doesn't think she is "injured" per se, but figures she should get it checked out anyway and makes a visit to her general practitioner. Her doctor recommends she take a break from running until the pain is gone.

She is frustrated but takes two weeks off anyway. She begins running again and within two weeks has that same pain start up. She revisits her local store, where they recommend inserts and perhaps a different shoe. She tries the inserts first and sees very little change so she returns to the shoe wall two weeks later. They help her pick something a bit more neutral, with the advice that she also use the inserts due to that pesky overpronation problem. She is excited to get back on track and starts running again with her social group, but the following week, guess what? Same knee issues. One of her running friends tells her that she read people need to run with a 180 cadence and that she should be landing on her midfoot. Kristie has no idea what that means so she does some research and starts trying to run this way. She feels like she is running in a fairly unnatural way and also quite out of breath, but the knee feels a little better! Progress?!

But...wait for it, the knee pain returns two weeks in and NOW she also has calf pain. She returns to her running store, gets put in another pair of shoes and decides in frustration to just run through it if the pain returns, which it does immediately. She keeps running until things hurt enough that she decides that maybe running isn't for her. She is now hundreds of dollars and several months into running and is worse off than when she started.

She does a bunch more research online and finds RunLab™. In a last ditch effort to see if we can help, she calls us. She lives in Dallas so we send her over to one of our Gait Imaging Centers™ inside of Playtri. She sets up her account online, pays, fills out her forms so our team understands her history and goals, and then sets up a time to get filmed at the Gait Imaging Center™. The Playtri staff takes care of her entire filming process and guides her through from start to finish.

The patent-pending process includes both running and full-body movement pattern analysis through advanced video-capture technology, along with a full body structural, range-of-motion, and strength assessment.

Once all of Kristie's videos have been uploaded and reviewed by our team, we go through her findings and send her a full-color 14 page report which breaks down everything she needs to know about the way she moves, where her strengths and limiters are, and a Footwear Prescription™.

What does she learn about her running and her knee pain? She learns that onset of her pain stemmed from a structural finding (slight knock knees) combined with extreme hip weakness due to recently giving birth. She was highly unstable during the loading phase of gait and it was putting undue stress on her knees. The onset of her pain was based in didn't have anything to do with the shoe she was in. In fact, the shoes meant to control motion were actually making the issue worse because they were not allowing her foot to move through the normal pronation cycle, which moved stress up into her knees. The second and third pair of shoes were not increasing load, but they also weren't solving the underlying issue.

With some gait retraining exercises and strength work specific to her structural and functional limiters, Kristie got back on track, has been running consistently for a full year and just completed her first 1/2 marathon with her daughter in a baby jogger. The take-home message? The right shoes will aid your body's ability to move naturally and as efficiently as it can in its current state, but no amount of shoe technology can solve for a weakness in the body.

There is a lot of misinformation out there about running form. People are constantly coming into RunLab™ to tell us about their struggles to "fix" their heel strike, to run with higher cadence, to get their "glutes to fire", to "stop overpronating", etc, etc. But the problem lies in the fact that these runners have very little understanding of how THEIR body is built. There are thousands of variables that go into a person's ideal movement pattern.

Changing the way you move isn't necessarily taking away the load, it just means you are moving it around to another area which can be more, or sometimes less, equipped to handle that load. This is where a movement analysis comes into play. It is important not only to understand the way you are built, your current range-of-motion, strengths and limiters, but also the way your body has adapted to move through them.

Our brains are amazing at creating workarounds for even the slightest weakness, and when we layer compensation pattern over compensation pattern (even as non-runners) for years, there is a lot that goes into unraveling the ball of biomechanical yarn strand by strand.

Creating increased range-of-motion in one area, for instance, can create stability problems, causing another area to develop compensatory hypertonicity. So what is the take-home message? If you don't understand your unique structure, range-of-motion, strengths and limiters, it is very easy to get pulled down the rabbit hole by the mountain of information from articles, under-qualified coaches, wearable technology, and your running friends who "read somewhere that you should run with your feet facing forward". Understanding your body should be the springboard to any good training plan.

And remember, shoes matter, but there isn't a shoe in the world that can replace working on your biomechanics.

Learn more about Dr. Davis at: https://runlabaustin.com/team/

For gait evaluation services and to schedule at a DFW area Playtri, please visit WWW.RUNLAB.US

Running Tips from Coach Chuck

Running Tips to Get You Started:

·      If you are a beginner, don’t worry about how many miles to run, begin by running for time, not distance. 

·      When you decide to start running, purchase a good pair of running shoes designed for your arch and stride type. If you're not sure which type of shoe you need, visit a Playtri Store to get fitted properly. Good socks are as important as good shoes. Look for socks that are seam-free, and ones that manage moisture so you won't get blisters.  You can get those at Playtri too!

·      Before you start a run, you need a good warm-up routine, which includes dynamic stretching to get the blood flowing. Leave the static stretching for the post-run routine. Dynamic stretching includes walking lunges, butt kicks, high knees and toy soldiers—straight-leg kicks that stretch the hamstrings. Dynamic stretching will increase your flexibility and help prevent injuries by strengthening your muscles and joints. After doing some dynamic stretching, walk briskly for five minutes, then speed up to a comfortable jogging or running pace.  Check out Playtri TV for examples: https://www.youtube.com/watch?v=48-xuaY9RxA

·      When you finish your first run, don't stop suddenly. Instead, walk for another five minutes to cool down gradually.  

·      Recovering after a run is one of the most important aspects of training. Running makes your legs strong, toned and, unfortunately, tight. Stretching not only increases flexibility but can also be a vital way to avoid injury. Stretch your major muscle groups with focus on the quadriceps, hamstrings, IT band, upper and lower back, groin and hip flexors. Slowly ease your way into each stretch and hold it for 30 to 45 seconds.  

·      Running can also deplete the body's muscle glycogen stores, which is the primary fuel source for running. Replenishing muscle glycogen after a run within 30 minutes is important, and can be as easy as drinking chocolate milk, which is full of carbohydrates and contains protein. 

·      Beginning runners that want total body strength should include core workouts in their routine. Core work can also be done on days you do not run. You can have a great core workout without going to a gym or needing any equipment. Focus on body-weight exercises such as push-ups, plank and abs exercises, back extensions, and body weight squats.  

Running form is unique to the individual, but can be improved upon. Some general form tips:

-       Run tall without a pronounced forward lean

-       Don't look at your shoes as you run; look toward the horizon

-       You can run faster by increasing your stride turnover, not by overreaching with each stride

-       On uphills, shorten your stride, and drive more with your arms. Try to maintain an even effort, not pace

-       When running downhill, let gravity work for you by leaning slightly forward

At Playtri we can provide run form analysis, shoe fitting, coaching, and group training.  Stop by a Playtri location or contact Chuck at selcuk@playtri.com for questions or to get started.

Strategy for 2020 Training

There have been 100’s of articles written this spring/ summer on

“How to maintain motivation when races are canceled.”

FYI- My article is absolutely not one of those.

Reality, you will not be able to ‘regroup’ without acknowledging that, without the traditional triathlon season, we miss out on the momentum of training, learning our bodies, seeing transformations… the energizing process feels lost this year.

You cannot get around or pretend otherwise.

Now that you have admitted your loss and frustration…

WHAT DO YOU DO NOW?!?

You get back up on the horse. 

Here is an approach that I have implemented with some of my athletes to maintain a balance between continuing the hard work & play.

IDENTIFY YOUR WEEKLY PURPOSE

Like it or not, human beings thrive on direction and progression.

So with that truth in mind, 5x/week I have specific workouts built on primarily one of the three disciplines (swim, bike, or run), with the intention of creating a ‘complete/ balanced triathlete’.  In short, we have the time right now to focus on both endurance and hard efforts.

ENGAGE IN PLAY TIME

At least 1x/week, I encourage my athletes to take a mental break from the organized training and structure. Leave the gadgets at home: find a different sport or activity, join a small group ride or run, find new trails, rent a stand up paddle board, hit the weight room, try out stretching or yoga home videos….

It doesn’t matter what you choose.

This day should feel like recess- just move and have fun doing it!

TAKE A PAUSE

1x/week, I highly encourage athletes to take a day off completely.

When I say off, I mean completely shut it down.

EVERYTHING triathlon related, turn it off.

Training, articles, social media, videos…. PAUSE IT FOR THE DAY!

Whether you like it or not, you will have ‘weak’ moments where the ‘why am I training’ or ‘what am I doing this for, will seep in. Take the 24 hours to pause and allow both your mind and body to recover and gear back up for the coming week’s purpose and play!

PUT IT ALL TOGETHER

Example: Athlete A, 12week Bike Focus

Monday

20min Swim Bands + 45min Bike Strength Hill Repeats

Tuesday

Bike HIM/IM efforts + 2x1mile Brick Run

Wednesday

20min Swim Bands + Bike & Run Drills/Skills + Prehab

Thursday

Bike Tempo/ Speed (bi-weekly Zwift race) + 30min Brick Run

Friday

20min Swim Bands + Bike HIM/IM efforts

Saturday

“Fly Birdie Fly!” RECESS TIME

Sunday

OFF

It’s not the most glamorous statement, but as my grandmother would say,

“Get up, Drop the Whining, & Make Something Happen.”

Use this time, be smart in your schedules, have fun,

and learn the importance of balance!

If you have any questions, always feel free to email: Amari@playtri.com

Why I Love My Bike

Why I Love My Bike

I fell in love with my bike all over again this summer. With all the uncertainty of this year around racing, at times it has been a challenge to stay motivated to train. But when my oldest child, after years of attempting, learned how to ride her bike in late May and then was riding her bike every day, I saw my bike sitting on my indoor trainer with fresh eyes. 

I ride a 2019 Felt IA10, size 56, with Ultegra Di2 shifting and Garmin Vector Pedals.

~Coach Jim

 Thanks to my wonderful colleagues at Playtri, I ride a 2019 Felt IA10, size 56, with Ultegra Di2 shifting and Garmin Vector Pedals. It is a sweet bike and was certainly an upgrade over my previous tri bike. I have been riding this bike for about a year now and it is a joy to ride. The bike fits me well, shifting is smooth and accurate, and I ride with more power and confidence on this bike than I did on my previous one. I was surprised how smooth the road felt and how stable it was in cross winds, when I first rode it out on the wind-swept, chip-sealed roads of Denton County where I live.

Still, much of my training since getting this bike has been on the trainer as I rack up miles on Zwift (join me on Monday nights at 7:30 pm!) before my kids wake up in the morning or after they go to sleep at night. But when my oldest child learned how to ride AND fell in love with her one-speed bike, I realized how much I was missing not being out on the road, feeling the road vibrations through the bike and the wind in my face. Since then, I’ve been out on my bike more than usual. Although trainer rides continue to be excellent tools for interval training, they don’t stack up to nice long rides on quiet roads. After spending more time riding on the road, here are five reasons why I love my bike again.

 1) 52/36 mid-compact crankset. In the past I have rode both compact (50/34) and standard (53/39) cranks, and the 52/36 crankset with an 11-28 cassette in the back offers a wide range of gear ratios for the long, steady climbs that I get to ride when visiting family in western South Dakota and powering through headwinds in Denton County.

2) Storage. With much of my ride time indoors, I forgot how nice the storage capacity is on this bike. With the integrated CALpac 2.0 on the top tube and BTSpac storage device behind the seat tube, there is more than enough space for nutrition for a multi-hour ride and a flat repair kit. Both are conveniently hidden from the wind, unlike my previous bike which required me to attach a bento box and seat bag. 

3) Bottle bosses. Call me old fashioned, but I like being able to put two water bottles on my bike without having to attach anything between my arms or behind my seat. This is a personal preference. But when I get the chance to upgrade to a Felt IA with disc brakes, I’ll gladly attach hydration between my arms because Felt IA bikes are some of the best Tri bike around!

4) Effortless Acceleration. When you first see all that carbon fiber, this bike looks like it will accelerate like a narcoleptic sloth. But the acceleration is beautifully effortless. Felt IA bikes are light and stiff, so it doesn’t take much to get up to speed and then you can cruise comfortably either on the flats or  spin up a climb. 

5) Escapism. Riding hard and fast and sweating under the Texas sun has provided a sort of escape from the challenges of this current time. Even if my ride is only one hour long, it offers an opportunity to not think about all the stuff that is happening in the world these days.

Find a bike that works for you at Playtri.com/onlinestore

The 411 on Race Wheels ~ What You Need to Know

Ahmed Zaher

Need some cycling speed for your upcoming race?   Race Wheels provide a great opportunity to gain some speed fast.  Let us help you find the right wheels for your race.

How do you determine the right race wheel for you? In general, carbon race wheels provide more comfort as they absorb the vibration of the road so that you are able to hold your power longer and have a better run.  The deeper the rim of the wheel, the more aerodynamic you are.  With that said, you have to take into consideration windy conditions, especially cross winds, because the deeper the rim of the wheel, the more wind affects control of the bike.  Cross winds create instability for the bike so you have to engage your core to stabilize the bike and need better bike handling skills.  

Here are our top three recommended wheel combinations.  *Remember that these are general rules so if you fall under multiple wheel sets or aren't sure what is right for you, stop by a Playtri store near you, hit us up on social media or email us at info@playtri.com.  We can help you decide the right wheel set for you based on your cycling skills, your goals and your race course! 

Zipp 404 Front / Zipp 404 Rear

• Average Speed 16 mph and under

• Weighs under 140 pounds

• Novice Bike Handling Skills

Zipp 404 Front / Zipp 808 Rear

• Average Speed 16 - 20 mph

• Weighs 140 - 180 pounds

• Intermediate Bike Handling Skills

Zipp 808 Front / Zipp 808 Rear

• Average Speed 20 mph and over

• Weighs 180 pounds and over

• Excellent Bike Handling Skills

Watch the video to learn more about Race Wheels on Playtri TV: The 4-1-1 on Race Wheels Video

Buy the Right Set of Race Wheels for you at Playtri today!