Pacing: Tri Tips from Coach Jim

The general theme with pacing during a triathlon is Start Conservatively, Finish Strong. Triathletes cannot pace themselves the same way as they would in a masters swim meet, cycling time trial, or running race. Push too hard, too early and you end up paying for it later in the race. There are a variety of analogies that you can use to figure this out, but I tend to go with the box of matches approach.

In this box of matches you have 10 matches and your goal is to use all of them throughout the race. How you allocate them is up to you. However, you want to use them wisely. Burn too many matches during the swim and bike and you’ll not have enough left for the run. Burn too few matches during the swim and bike and you’ll have leftover matches at the end of the run. In a perfect race or training day you would either hold steady or gradually increase the intensity throughout.

This is why we pay particular attention to Heart Rate. Not only is it the most consistent, most accessible, and most cost effective tool for training and racing, it is also the best tool for measuring performance. Heart Rate is effected by heat, humidity, sleep, hydration, nutrition, etc. A run at 140 bpm has the same cardiovascular impact no matter what the pace.

To get a sense of what this means for training and racing, let’s look at a few examples. Triathlete Tammy has the following identical Heart Rate zones for the bike and run: Training Pace 130-149, Race Pace 150-164, Hard 165+.

As part of her training plan for an Olympic distance triathlon she has a 1 hour Training Pace Ride, followed by a 30 minute Training Pace Brick Run (9 run/1 walk). Today she is feeling particularly good, so she pushes the pace on the Bike and shoots to keep her HR in the 145-149 range. However, when she gets off the Bike she realizes that her hip flexors are a bit tight (whose aren’t, right?) and so she has a hard time staying in Training Pace on the run. Her HR creeps up to 155-160 by the end of her run, while her pace goes down from a 8:00 minute/mile at the beginning to an 8:30 at the end.

A few weeks later she has the same workout, this time however Tammy decides to hold her HR just a few beats lower on the bike at 140-145. At the end of the bike she feels just a bit fresher and notices that she is able to hold a 8:00 minute/mile for the whole run with her HR staying below 150 bpm.

Whether you are training or racing, HR is always a conversation partner in determining your pacing strategy because it shows us how hard or easy the work was. On the bike, HR monitoring can be used in conversation with a power meter to determine if you are making progress as an athlete. If Tammy starts the season pushing 200 Watts at 140 bpm and she ends the season pushing 220 Watts at 140 bpm, then she has improved Likewise for running, we can put HR in conversation with pace. If Tammy is running a 8:00 minute/mile at 150 bpm and then starts running a 7:45 minute/mile at the same bpm then she has improved.

And during the Olympic distance triathlon, Tammy and her coach develop this pacing strategy based on HR.

Swim: focus on form and holding a steady pace based on Rate of Perceived Exertion. Listen to your breath. If you are having a hard time breathing, then slow it down.

T1: Get what you need and get out. Don’t rush. Focus on being smooth through T1.

Bike: If HR is above 165, then soft pedal until you get your HR down to mid Training Pace (140 bpm). Build your HR throughout the bike until you get to 160 bpm. For the last 5 minutes, shift into an easier gear to get your HR down to 150 bpm and increase your pedaling to 90 rpm to freshen up your legs.

T2: same as T1.

Run: If HR is above 165, then walk until your HR is around 150. Focus on running with good form. Running tall with relaxed shoulders and quick feet. Build your HR throughout the run so that you finish the run with nothing left in the box of matches. Walk aid stations to get nutrition & water in and douse yourself with water whenever possible to help stay cool.

So what’s the take away from this? Here’s the bullet points:

In training and racing Start Conservatively and Finish Strong.HR monitoring is the best tool for training and racing. Heart Rate tells us more about how hard or easy a training session or race is compared to any other measurement tool. Power meters and tracking your minute/mile pace is nice, but it doesn’t mean much if we don’t know how your HR responds. Pacing with HR helps you understand the environmental factors that impact your training and racing.

Coach Jim is a Level 3 Playtri Coach and a USAT Level 1 Certified Coach. Learn more about his coaching options and contact him at www.playtri.com/jim-rowe.

Time for a Family Bike Ride!

Family bike rides can be so much FUN if planned correctly. They can provide a healthy way for the family to exercise together. 

Key tips for a safe and fun family bike ride:

1.     Fun! Fun! Fun!

This is essential to making your family outing a successful one that the kids will want to do over and over again. Family bike rides should be a happy time for all. Learning better biking skills will come over time.

2.     Timing is Important

Make sure it’s a good time of the day for everyone to have fun.  Mornings work best for kids in general but choose a time when everyone is excited about going.

First rides are best if kept short and sweet making the outcome a positive one, you can increase the duration on the next ride!

3.     Check the weather forecast before you head out on your ride

·       Match clothing with the weather.

·       Include sunscreen and sun protective breathable clothing for summertime.

4.     Plan your route before riding

·       Find an easy terrain for the first ride that is a short, flat paved path or road. 

·       Makes sure the route is on a quiet road or cycle path this is safe and away from traffic.

·       As the family gets more familiar with riding together, you can map out destinations.

·       Plan for bathroom stops as your rides gets longer.

5.     Breaks are essential

·       If the kids are seeming to lag behind, complaining or seem to be hot, it’s time for a break. 

·       Snack and hydration breaks are necessary and can be a part of the fun!

·       Carry a water bottle on all bikes and/or carry a backpack with extra water bottles and snacks.

6.     Making the ride FUN

·       Allow the slowest rider to set the pace for the ride.

·       With younger kiddos - along the route, think about riding from point to point.  Such as riding from a big tree to the next big tree. Breaking up the ride into segments makes it fun and gives a feeling of accomplishment. 

·       Look up destination points before your ride. 

• “Let’s ride to see the ducks at the lake”

• Design a fun scavenger hunt within the ride.

·       Plan some brief off the bike activities to break up the time on the bike.

·       Involve the kids with the planning and let them take pictures of the family bike ride.  Make them feel like it is a team effort and that they have contributed.

7.     Positive reinforcement goes a long way

·       “You are doing great” or “I like the way you are riding so straight” 

·       A positive attitude will keep the kids feeling like they can complete the ride and encourages future rides.

Safety Guidelines for Cycling:

1.     Bikes should be in good working order

·       Check brakes and tire pressure before leaving on your bike ride. 

· Have problems or aren’t sure:  Bring your bike to your local Playtri Shop for service  playtri.com/locations

2.     A properly fitting helmet is very important

·       Helmets should fit snug and cover the forehead, sitting about 1” above the eyebrows.

3.     Be visible

·       Wear brightly colored clothing.  Reflective tape on bike, clothing & helmets can help.

4.     Be Heard

·       Bike bells are not only fun, but they can be used to alert other bicycles and people that you will be coming up and passing them.

5.     Obey the same traffic laws as other moving vehicles 

·       Signs and signals that apply to cars, also apply to bicycles.

·       Know the rules of the road, some include: Riding to the right side of the road or path that you are on, and always pass on the left.

·       It is best to get off your bikes and walk through a crosswalk to make sure you are visible to any cars.

·       In time, teach your children the proper hand signals that notify other vehicles that you are turning or coming to a stop.  Making a game out of who does the most proper hand signals can be fun.

6.     Always be observant while out riding

·       Teach children to always be looking up and forward.  Accidents happen when we are looking down or turning our heads to look at something.

·       Watch for parked cars that might be opening their car doors or backing out.

·       Be safe when crossing streets. Turn and look both ways to make sure there are no cars or other vehicles coming your way.  It can be difficult for vehicles to see bicyclists.  Making eye contact with the driver of a car is important to make sure they see you.

Enjoy and make exercise a family pursuit!

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

Recommended Replacement ~ Bike Equipment

Training your body to stay in tip-top shape is only half the work!  Be sure your equipment is performing for you too.  

Here is a guide for how often you should update your cycling equipment to ensure safety and quality performance.

Meet James

Our in-house bike guru and race team member gives his recommendations on how often to replace your bike gear & equipment

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Bicycle Equipment replacement guide:

Cycling shorts - Once a season

Cycling helmet - Every 5 years (from date of manufacture)

Cycling gloves - Every 18 months

Cycling jersey - Every 18 months

Cycling eyewear - Every 2 years

Cycling socks - Once a season

Cycling shoes - Every 2-3 years

Bicycle parts replacement guide:

Cables and Housing - Once a season

Chain - Twice a season

Cassette - Once a season

Chain Rings - Every 2-3 years

Tires - Once to twice a season (depends on riding conditions)

Handlebar tape - Once a season

Shifter hoods - Every 2 years

Pedals - Every 3 years

Saddle - Every 1-3 years

Shifters - Every 3-5 years

Tubes - As needed

Carbon wheels - Every 3-4 years

Aluminum wheels - Every 3-4 years

 

Get the service you need at: playtri.com/service/
 

James Kennedy
Playtri Store Manager - Plano

Summer Nutrition

So... it’s hot... it’s really freaking hot!

Athletes come to me everyday in need of *at times totally bitching:) about the temps and then the real problem- they can’t seem to stomach much because it’s 90+ outside and nothing sits well. Here are a couple, no it is not the complete guide, but very easy items to grab at your local grocery. 

HYDRATION/ LIQUIDS-
 These simple guidelines will help your entire system absorb and utilize fuel more efficiently.
 1. Water- increase to 6-8oz every hour, outside of the workouts

2. NUUN or another form of calorie-free electrolyte drink/drops- 1x in the AM & 1x at PM

3. Incorporate Tart Cherry Juice - suggest 6-8oz daily, personally enjoy ‘cutting the acidity’ by adding at least 8oz of water = roughly 16oz fluid total

4. Bone Broth- 8oz daily

5. Turmeric, Ginger, Honey, Lemon Tea to reduce inflammation- 1tbsp each: turmeric, ginger, honey, & 1/4lemon in 3cups of boiling water, let it steep for 15’, strain and knock it back

FOOD/FUEL-
Selecting foods that are naturally rich in vitamins/ minerals are essential in feeling your best.

1. Include as many foods with high water content: watermelon, cucumber, tomato, celery, romaine lettuce, spinach, broccoli

2. Decrease processed foods to less than 400cal/day: breads, pastas, tortillas, sweets, and yes even your protein powders- we want our ‘machines’ running on pure and natural foods. “The closer to the ground, the better.”

3. Select foods that are naturally rich in vitamins/ minerals are essential in feeling your best:
   A. Potassium- Sweet potatoes, Brussels sprouts, zucchini, avocado, bananas, kiwis, oranges, cantaloupe
   B. Magnesium- Spinach, seeds (squash/pumpkin), brown rice, almonds, dark chocolate, avocado, bananas
   C. Calcium- Collard greens, broccoli, kale, edamame, figs, oranges, salmon, sardines, white beans, okra, almonds

4. Lastly, grab some lean protein sources, such as- grass-fed beef, freshwater fish high in Omegas (salmon, tuna, sardines), free range chicken just to name a few.

Here’s to ‘stuffing’ our faces this summer!

EXPAND YOUR HORIZONS - NEW RACE OPTIONS

Many of you got into triathlon because of boredom with the same ol' same ol' workouts, needing goals to hold you accountable to stay healthy, overuse/injury through simply running or a single sport focus and movement pattern...

But what's 'funny', is if you talk to those same people who had made that switch a few years/ decades back, you might hear once again, "I'm bored of simply s-b-r!"

I am gonna be straight with you, "BS- you simply are limiting yourself and not looking at every opportunity our race directors (locally, nationally, & internationally) are providing!"

Might sound a little harsh, but reality, you are missing out and might be getting lazy. OUCH.

So, what types of training and/or racing is available to you?

1- AQUA BIKES

We should all be begging for this race option. Swim to Bike racing gives us the opportunity to really push our limits without tearing down our bodies on the run. If you are injured and cannot or do not really want to run, the swim and bike focus still gives us a chance to keep our fitness up. Why aren't we asking for these from race directors considering that they are already providing the race day experience and timing? For those that really want to compete at a high level, there are National & World Championship opportunities for you to gun for. And these championships range from Sprint all the way to the Full Ironman distances!

2- DUATHLONS

Run-Bike-Run or Bike-Run-Bike racing is really taking off Locally, Nationally, & Internationally! If you want a break from swimming, have a year where you are short on time because of other obligations, this style of racing is an incredible option. Typically, the Sprint and Olympic (Intermediate) distances are available. Need to work on or enjoy the 'brick legs'- here you go! This one's for you!

3- RELAYS

I cannot say enough about these. Whether you are really wanting to work on a specific discipline of triathlon, want to encourage family or friends to jump into the experience with you, need to give your body/mind a rest from the whole tri enchilada ... grab 1-2 people and sign up! This racing variation is catching on... jump in & bring others into it!

4- SWIM/RUN OR (internationally called) OTILLO

Just as it sounds- swim to run racing. Don't have a bike or want to work on your swim/ run weaknesses. This one is catching on quickly, world wide. The events include all types of bodies of water, may even include some serious island hopping. Whether you are going solo or snagging some family / friends for a trip around the globe... Here's a fun event for you.

5- MOUNTAIN BIKE/ GRAVEL RACING/ TRAIL RUNNING/ XTERRA

Get out of your comfort zone and hit the trails where racing challenges are a bit more unexpected. Unlike road racing, roots, branches, rocks, bouldering... all the things in nature may demand a different kind of focus and skill. This style of racing and training really asks the body for strength and mental awareness to the 10th degree. And what is Xterra racing: S-B-R typically but might throw in some obstacles, paddling, and rock climbing for fun, out in the wilderness and off the concrete. Yes, these races do range in distance and are Locally, Nationally, & Internationally popular. Take a trip and trick up your racing schedule.

6- ULTRA SWIMMING / BIKING/ RUNNING

Ultra Swim, Bike, Running Races... & many more sport options are out there! These are more than likely smaller races, but the 'intimate experiences' set a tone of camaraderie and internal satisfaction. Distances may range from single to multiple day obstacles. There are really no limits to where these are held. "The world is your oyster."

7- ULTRAMAN TRIATHLONS
This is NEXT LEVEL! Having crewed for another athlete, let me tell you from experience, you rapidly learn the importance of team-work, consistency, & patience. You cannot and are not allowed to attempt this alone! There is a reason- the distances are typically VERY LONG- and are over a 2-3day experience. Not joking, I have done a lot of racing, but being a part of this was work both on the crew and the athlete. We are chatting about, for example, a 3day race totalling ~300-350miles of swim-bike-running.DAY 1: 6.2mile Open Water Swim + 92mile Bike DAY 2: 171mile Bike DAY 3: 52.4mile Run (yes, a double marathon!)... TOLD YOU, NEXT LEVEL! These races typically invite small groups from all over the world. So want a huge challenge and accomplishment- this is for YOU!
Reality, this is just a mere list of what is out there... My hope is that you continue to look for challenges... Expand your horizons! Not certain what is available to you and don't know where to look, hit me up: amari@playtri.com - together, let's see what is out there, for you!

Amari Holmes

#214-606-0936

amariholmes@gmail.com

Playtri Coach

The Official Triathlon Store of IRONMAN

Run Form for Triathletes

Running is arguably the simplest of the three disciplines in triathlon. To go out for a run, you just need shoes (and clothes, of course). However, running is also the greatest cause of injury among all three sports due to its high impact nature. Learning how to run well to minimize the stress on your body and finish your race strong often requires some focused work on improving your run form. Although the off-season is usually the best time of the year to address changes in run form, I have spoken to quite a few triathletes who have been struggling with the run in this first post-pandemic season.

Here are four areas to address in the following order, if you are struggling with your run this season.

Neutral Posture

The vast majority of age-group athletes have postural issues related to sitting for long periods of time, so adopting some daily and weekly practices to improve your posture will help your run tremendously. Take walk and stretch breaks while you are working. Regularly stretch and use a foam roller on your hip flexors, hamstrings, glutes, and piriformis muscles. Include exercises like hip bridges, banded monster walks, and banded lateral walks in your regular strength training routine to strengthen your glutes and hips. And when you run, imagine a string that holds your body in a tall, aligned position: your head stacked above your shoulders, your upper body above your hips, and your hips above your feet when they land. When your posture breaks down on the run, everything else starts to go too.

Arm Drive

Triathlon is about being as energy efficient as possible, so that you can finish the race strong. How tense your arms and hands are during the run has a huge impact on how much energy you have available to actually run. If you notice your arms starting to get sore during the run, then straighten your arms, unclench your hands, and shake them out. Work on keeping your hands, shoulders, and elbows relaxed and comfortable. Use a mantra like “Relax” or “Stay loose” to help you remember to hold your upper body comfortably.

Cadence

Your cadence will likely vary throughout a workout and race depending on speed, gradient, and fatigue. The gold standard for cadence is 180+ steps per minute, but learning to run with a cadence that fast takes a lot of patience and focused work that is best left to the off-season. Although, if your run cadence is consistently below 160 steps per minute, then it is time to gradually increase your cadence. A slower cadence means more ground contact time and vertical oscillation which leads to a higher risk of injury. To improve your run cadence try this 30 minute workout:

•   Warm up for 5 minutes, gradually moving from a walk to a run.

•   Walk 1 minute, Run 4 minutes with a cadence that is 2-5 steps per minute faster than your current preferred cadence. Use a metronome or music to guide your feet and visualize your new run cadence during the walk breaks. Repeat 1 minute walk, 4 minutes run four times. (If your cadence drops below your goal cadence, take a short walk break and then start up again.)

•   Cool down with 5 minutes of walking.

Foot Strike

If it’s not broke, don’t fix it! If you are injury free, then changing your foot strike can possibly lead to injuries. Ideally you would work on changing this gradually during the off-season, but if you are dealing with an injury then consider the following:

•   It’s not how your foot lands, but where it lands. Like cadence, running with a heel strike, mid-foot strike, or forefoot strike depends largely on speed, distance, cadence, gradient, running surface, etc. Instead of changing how your foot lands, work on changing where it lands in relationship to the rest of your body. The goal is to have your foot land beneath or slightly in front of your hips. You may need to shorten your stride for a while to learn this new foot landing position.

•   Your foot strike will likely even change as the race progresses and fatigue sets in. When this begins to happen, take a walk break and recommit to running tall with your feet landing beneath or slightly in front of your hips.

•   Don’t rush to change this. Changing your foot strike can take years, not days. Consider adjust other run form issues first.

As a race goes on, everyone’s run form starts to degrade. Working on improving your run form will not only extend the amount of time in a race you can hold onto good run form, but it will also increase your overall speed and ability to handle changes in pace and terrain. Improving as a triathlete takes time and patience, so don’t expect to make drastic improvements overnight. Consistency is the name of the game.

Good luck this season and I look forward to seeing you at the races!

Coach Jim Rowe is a Playtri Level 3 Coach, and also holds a USA Triathlon Level I Coaching Certification, a UESCA Triathlon Coaching Certification, and a TRX Coaching Certification. He is available for individual coaching, one-on-one sessions, and performance testing. He can be reached at jim.rowe@playtri.com.

Hydrate, hydrate, hydrate!

DRINK UP!!!

It’s here… the heat and humidity are here to play. 

Let’s take a look at some of the what, why, when, and how’s of optimal hydration.

(For the purpose of this article, please note, I am solely focusing on water consumption.  This does not include electrolyte or salt/sodium consumption.)

WHAT- Hydration

Drinking water sounds simple, right? Wrong- how many times do you get busy at work, around the house, doing errands and the logistics of your life and you look up and realize, “Crap, I haven’t had any water all day long!” Take that and double the distraction when we are out there training and racing.  We forget the necessity of drinking water.  Our bodies are made up of ~60% water.  From the moment we step out the door for a session or race, we begin losing water.  It is vital that you stay on top of your body and water needs.

WHY-

Did you know a simple 2% drop in weight can result up to 20% performance potential of the day???

In other words, when we lose focus and neglect our hydration we stand in our own way, hindering our performance and recovery.

WHEN-

How often should I drink water OUTSIDE of training and racing???

I always recommend clients to NOT force water down their pipes.  But many times, as clients begin to take note and ‘read’ their bodies better, they find that drinking ~6-8oz every hour that they are awake is easy to do but more importantly it is what their bodies need for optimal health, daily concentration, satiety, and recovery.

How often should I drink water DURING training and racing???

This all depends on the individual’s needs.  But a simple rule of thumb is every 12-15 minutes on the bike and roughly every mile on the run.

HOW-

Carrying water can be tricky in training.  But thanks to the array of products out there, we have no excuses.

On the bike, I always recommend an aero bottle, regardless if you are doing a short or long course. Also consider adding 1-2 bottles extra on the frame but NOT behind the saddle. 

In a previous article I elaborated on this concept.  But consider doing a plank hold for only 2min.  Now sit up and reach behind you.  Are you a bit a tight right now? Now think about being in aero for how many minutes or hours, pumping those legs, maintaining focus on the road, and balancing the bike… do you really want to sit up, slow down, balance the bike, watch the road, and try to reach around to grab that bottle- is it really worth it?  To me, no, but again, it is always the athletes choice.

Back to the bottle placement that I recommend. The aero bottle literally stares back at you the entire ride- she cannot be ignored- resulting in reminding you kindly to drink and drink often.  During training, the bottles on the bike can be used to easily refill that aero bottle as it runs low.

On the run, consider doing your run on a multiple loop course, carrying a handheld water bottle, or utilizing a hydration belt.  This way you are able to drink consistently throughout the session. Both the handheld water bottles and hydration belts are now designed in many shapes and sizes that easily fit your body and needs.

Now in racing, however, we are many times ‘gifted’ with awesome race directors and volunteers to ensure we are well hydrated. 

On the bike, I always remind clients for every 16oz bottle of fluid you have on your bike, you are adding roughly another pound (might I remind you, many of you paid to have your bike as light as possible- don’t waste it!) 

In most long course (70.3 and 140.6’s) aid stations are set up on the bike every 10-15miles (always check the course maps for aid station details).  I always recommend a client simply fill their aero bottle on the bike and that’s it.  Now there are exceptions if you are anticipating on taking longer than 45min-1hr and/or the heat and humidity are soaring that day, then yes, be on the safe side, carry that extra bottle on your frame to ensure you are properly hydrated.

As for the run, again how much do we love those volunteers for getting their happy butts out of bed to ensure we are having a great race?!?  Aid stations are typically placed every mile to 1.5mile apart (again, check with the course maps or race director if you have questions about where and how many will be on the course.) Regardless, use them!!! Normally these cups have about 2-4oz in each.  If you need more or don’t want to hassle with the traffic of the station, carry your handheld bottle or put on that hydration belt and drink to your heart’s content (make sure you practice this in training as you want to ensure you are comfortable and accustomed to how it moves with you).

WHAT CAN I DO TO DIAL IN MY SPECIFIC HYDRATION NEEDS?

In Playtri our goal is to dial in a client’s hydration, sodium, and caloric needs in and out of training and racing.  We can do this a couple ways:

A.     Resting Metabolic Rate & Caloric Testing

For more detail about these services and testing specifics, please email info@playtri.com.

B.     Pre and Post Training / Racing Weight with detailed feedback of how often and how much was consumed on the bike and/ or run.

Here is an easy way for you to start taking a more detailed look at your hydration needs.

1-     Take your weight, preferably naked, prior to leaving the house for your ride or run.

2-     Make sure you pay attention to not just simply how much you are drinking during the workout, but also when you start and how often you are drinking.

Suggestion -  Start drinking from the very beginning of the workout and roughly every 12-15min.

3-     Upon returning, weigh again to determine a loss or gain.

4-     If you have lost more than 2%, most make the mistake of simply adding more salt or calories.  Rather determine if you kept to a regular schedule of drinking water and how much at each interval.  If you were able to maintain this rhythm and still lost more than 2%, consider adding 2-4oz more at each 12-15min marker the next time you train.  This is an easy 10-16oz more water.

5-     The next time you head out, do the exact same thing- get your starting weight, commit to a drinking schedule and amount per interval, and step on the scale upon returning.

Again, this is just one quick and easy way to dial in your hydration needs.  If you need further direction or detail, please contact one of our Playtri coaches at info@playtri.com to help determine your training and racing needs.

Here’s to staying hydrated and enjoying a great summer of training and racing!

Coach Amari, see her coaching profile here.

Summer Training: Form & Function

A reminder the why’s and how’s of doing Training Pace Workouts (Playtri lingo for zones 2-3), specifically through the heat, humidity, and & heat index challenges throughout the summer. SHORT ON TIME? SKIP TO #4 & START APPLYING TO YOUR TP SESSIONS TODAY.

1. WARM UP & COOL DOWN

This is a funny one in 100 degrees... a lot of athletes assume that they can skip these two crucial aspects of their workouts. Just because you are externally warm does NOT mean your body is ready to roll. Why? Most athletes sit more/move less in the summer in the south because it is so hot outside, meaning glutes and hamstrings are “asleep", meaning greater risk of overuse and injury because of slower response and overload on the hip flexors, quads, IT band strain, shin splints, calf strains, plantar issues....

In other words, you skip it- your body will resist what you are asking of it.

2. HEART RATE

I sound like a broken record, BUT YOUR HEART RATE WILL ALWAYS DICTATE HOW STRONG OR FAST YOU ARE ABLE TO GO. Period. What do I mean? If you linger right at or even slightly above your Training Pace heart rate then 1) you’ll experience cardiac drift and constantly have to slow down throughout the workout to execute the goal of the day (eventually getting slower over time due to this “descent” training) - 2) If I were to ask you mid point of that Training Pace ride or run to now push harder into Race Pace, truly how much faster can you go, if you only have 5-10 bpm to work with... answer, you won't go much faster at all - you will have tapped out on what your heart can do.

So, when you do Training Pace work, ask yourself, "How much room would I have to work with, if the workout called for a Race Pace interval. Do I need to back off?"

And then do it : )

3. DURABILITY

You are in a sport that is strength based... even in the sprint distance, it requires approximately one hour of intensity. Compared to a true sprinter or even cross country collegiate athlete, your sport REQUIRES & DEMANDS durability & endurance. Once the strength component begins to break down, form falls apart and the risk of overuse injury significantly increases. True Training Pace workouts allow safe, continuous time and mileage on the body that allows the body to adapt. If you are constantly pushing the heart rate/ pace because you "want to go faster" or because it is hard to "keep your heart rate low" in Training Peaks sessions, no doubt you are not accomplishing the goals of safely strengthening and increasing your endurance and durability.

4. FORM

In the summer, your ability to focus may be greatly impacted and impaired due to the adverse conditions. Reduced focus on form means increased risk of overuse and injury... do you see the theme here?? So, here is what I need you to do - EVERY TRAINING PACE WORKOUT needs to be considered a DRILL WORKOUT.

What the heck does that mean?

Every 15-20min or so, I want you to check in.

On the bike, ask yourself am I: looking only ~3ft ahead of me, keeping my chin from tilting up and creating strain in the neck and shoulders that will carry to my lower back later in the ride, are my shoulders relaxed, am I maintaining a solid pelvic tilt in the saddle, can I feel my glutes and hamstrings firing or am I just overloading the quads to produce power, are my feet 'planted' neutral or am I pointing my toes down through the the pedal stroke... Quick glide, stop pedaling, check in, stretch the hip flexors, reset and continue the Training Pace work with great form.

Same thing on the run (hence why some of your Training Pace work has walk / easy jog breaks prescribed). Check in during the breaks and ask yourself: are my eyes looking straight at the horizon, are my shoulders relaxed, am I over using or twisting/straining at my torso, can I feel my glutes and hamstrings activating/lifting throughout my stride or am I simply shuffling and overloading my hip flexors, quads, creating excessive strain and tightness in tendons surrounding the knee cap, calves, how is my foot strike (heel striking, neutral, or on my toes).

AGAIN, SLOW DOWN, AND CHECK IN- THIS IS A DRILL WORKOUT!

5. MENTAL COMPONENT

Training Pace workouts are not built for PR's - ideally, your watch should only have heart rate and time on your data screens, if you use a GPS watch. Mileage is not the only name of the game here. You are doing it wrong if you try to push these workouts. Overtime, you will be forced to either kick the training back to increase recovery between sessions and/or you will get injured, which may lead to halting some of training altogether, specifically on the bike and/or the run.

FYI - the body is not afraid of biting you back when you don't respect her/him!

This summer, keep Training Pace workouts about form and function. Race Pace workouts focused on fast and fun!

Learn more about Coach Amari at www.playtri.com/amari, or contact her at amari@playtri.com.

Big Triathlon Coming Up? Make Sure You’re Race Ready!

Big Triathlon Coming Up? Make Sure You’re Race Ready!

By Coach Morgan Hoffman

Triathlon is as much about skill, logistics and problem-solving as it is about fitness. Unfortunately, it’s not uncommon to see athletes with great fitness have their big race go south due to problems that could easily have been prevented with a little intentional preparation. Following are guidelines to ensure that you get to race to potential on your big day!

1.     First triathlon? Make sure to run through transition a few times prior to race day. How are you going to set up? What order will you grab things/put things on? Keep it as simple as possible – only the things you need to race should be in transition, and they should be laid out in an orderly fashion. The most important rule in transition is to keep a cool head and avoid rushing and getting flustered. On race day, after you set up transition, practice running to your spot from swim in and bike in to make sure you can find it quickly and easily during the race – look for landmarks nearby that you can find quickly upon entering transition.

2.     Know when and where packet pick up is, and make sure you have a photo ID and proof of current USA Triathlon membership (or one day pass purchase) on hand when you go to pick up. USAT requires each athlete to pick up their own race packet, and to present a photo ID and proof of annual membership or one day pass purchase at the time of pick up. There are some exceptions - visit usatriathlon.org to learn more.

3.     Are you doing a long course (70.3 or 140.6) event? Make sure you start dialing in nutrition and hydration at least 2-3 months in advance. Every long session is an opportunity to test, assess and adjust, so be intentional with your planning and take advantage of those opportunities by noting what works and what doesn’t. Consider getting metabolic testing and sweat testing performed (www.playtri.com/testing) to better understand and meet your body’s needs on race day.

4.     Nothing new on race day! Make sure that anything you plan to use or do on race day is something that you have used or practiced prior in your training sessions.

5.     The solution to every problem is to slow down. Triathlon is an endurance event (even when it’s called a sprint) and sucking it up for one minute could actually be the decision that derails the rest of your race. Learn to listen to your body, and consider using metrics like heart rate and power to let you know when you need to rein in the effort and allow your body to stabilize before pushing ahead.

6.     Finally, get answers to the following questions about the course, and prepare accordingly with equipment, visualization and specific training before you leave for your race:

• Will you be able to do a swim warm up prior to race start? If not, make sure you get some swim bands and have a plan for a dryland swim warm up. (We like the Finis swim bands)

• Is the race open water? Get at least 4-5 open water swims (with a group, if possible) prior to race day. Pool swimming is NOT the same as open water!

• Is the swim course known for cold temps? Purchase a wetsuit (we recommend going to your local shop and trying suits on prior to purchase as fits can vary widely by brand and model) and get at least 4-5 practice swims with the wetsuit, preferably in similar temperatures to make sure you identify any other pieces you may need (neoprene cap, ear plugs, etc.) prior to race weekend.

• Does the swim course have you swimming into the sun? Get mirrored or polarized goggles to prevent vision impairment.

• Is the swim course known for choppy conditions? Practice breathing to both sides so you can adjust the breath on race day based on the direction the water is coming from. Ask a friend to get in the pool with you and do our “annoying partner” drill – your friend swims next to you, constantly interrupting your stroke. Your job is to keep a cool head and practice maintaining form!

• Is T1 on an unpaved surface? Plan to have bike shoes clipped to the bike (or carry them out) to avoid mud or other debris getting lodged in your cleats prior to the mount line, and plan to carry your bike to bike out to avoid flats caused by debris.

• Does bike out tend to get crowded? Plan to stop and get on your bike (instead of performing a flying mount), and wait until you get out on the course to take nutrition/hydration, adjust your computer, get into your shoes (if you leave them clipped on the bike in T1), etc. Visualize yourself keeping your head up and holding the line until you’ve cleared the crowd – if possible, do some group rides with your race bike prior to race day.

• Is there immediate elevation out of T1? Plan to put bike shoes on in transition if possible, and avoid flying mounts. Make sure your bike is in a reasonably easy gear so you are ready to start spinning as soon as get past the mount line.

• What is the bike course terrain like? If it’s hilly, make sure you get plenty of hill workouts prior. If it has rough surfaces, make sure you practice riding on similar surfaces ahead of time. If the course is known for debris, consider putting a heartier tire on your wheels that will be less likely to flat.

• What are temperatures like on the bike? If it’s known for being a fairly chilly race, don’t be afraid to pack appropriate gear and put jacket, gloves, etc. on in T1, especially if it’s a longer event. Better to spend an extra minute in transition than be unable to perform the entire bike. If the course is known for being hot and sunny, make sure shoulders and back are either covered or have a solid coat of sunscreen.

• Is the bike windy? If winds are a common theme on the bike course, leave that disc wheel at home! Stick with shallower rim options, or if you’ve got a bigger budget select a wheel like the Zipp 454, whose ridged rim profile helps deflect cross winds more effectively than other race wheels of the same depth. Regardless of which wheel you choose to run, make sure you have at least a couple of practice rides in similar conditions to ensure that you’ve got the ride tool for the job.

• Does the bike course get crowded? If so, make sure you get in some group rides on your race bike prior to race day. Review the drafting rules for the race you are in (note that Ironman and USA Triathlon have different guidelines), and remember that once you are overtaken on the bike, it is your job to create space behind the rider who has passed you. If you unintentionally end up in a pack, soft pedal and hold the line until the group passes. Are you the one doing the passing? Remember to announce your pass prior, and always pass on the left – be aware that all athletes may not be confident handlers, so give as much space as possible when passing, for your safety and theirs. Finally, on crowded courses, keep your temper on a leash and remember everyone paid to race. Be respectful of other riders.

• What is the run course terrain like? If it’s hilly, make sure you get plenty of hill workouts prior. If it has rough surfaces or unpaved, make sure you practice running on similar surfaces ahead of time, and ensure you have footwear that can manage the demands of the day.

• What are the temperatures on the run course? Cold run courses tend to be popular among athletes, and rarely require additional clothing (though a cheap pair of gloves that you can shove in your pocket halfway through may be a good investment for especially chilly events). However, hot and/or humid run courses, especially those lacking shade, require a bit more preparation. If your run course is known for bringing the heat, make sure you have a plan to cover back, shoulders, head and arms – this could be with apparel or sunscreen. We recommend wearing a technical hat (like our BOCO Playtri trucker) that you can fill with ice at aid stations to help keep cool. Plan to carry sodium replacement capsules to take periodically with water you pick up at aid stations, especially at long course events (for sprints and even Olympics you can likely stick with what they have at the aid stations).

• Did you pay to do this race? Remember to ENJOY IT. Triathlon should be fun. Do your preparation so that race day is a celebration, not a source of stress. It’s normal to have some nerves, but don’t forget to soak up all that awesome race day energy, tell a stranger “you can do it,” and smile when you cross the finish line.

If you’ve still got questions, come by your local Playtri Store, or schedule a Free Coaching Consult at www.playtri.com/coaching to find out how we can help you achieve your goals on race day!

You Create the Atmosphere

One of the greatest statements my mom ever said to me after a crummy race,

"Get back out there on the course and cheer people on. You get to be a part of a crazy fun sport. Don't miss out on being a part of someone else's "win"!"

Having been a part of this sport for many years as an athlete, sponsored / race team member and coach, I have noticed a significant shift in the age group atmosphere and mentality. We miss out on a huge opportunity at the finish line. Although this sport can be individualistic, everyone (beginner to competitive) has and always will want to be recognized, pushed toward their goals, and cheered on all the way to the end of their race. Just look at IM and Challenge race courses and finish lines- these races provide an excitement like none-other! THAT'S A HUGE PART OF WHY PEOPLE KEEP COMING BACK- it's an atmosphere and energy that these race companies provide and what we all have grown to love.

The local race vibe is truly within our own power. These race directors likely don't have the means to pull out the red carpet and televised broadcast in order to pump you up.

But regardless, we can all agree, every athlete should be encouraged and positively propelled all the way home. No matter if you win "your'' day (because, ultimately, the sport of triathlon is about your personal best, regardless of where the chips may fall in the results), that last stretch can be incredible for the entire field! We all know that as adults, there are few and far between places where we can feel this fascinating electricity. It is completely up to us... time to create this amazing atmosphere for one another!

Don't just stand there waiting for your one or two people at the finish line! Set a loud tone and embrace the chance to be a part of someone else's great day!

Sign up for your next race at www.playtri.com/races!

Hydration & Nutrition Tips

Warmer temps mean we're all itching to get outside more, which means longer walks, runs & bike rides.

There are few things worse than being halfway out on a longer workout and realizing you are hungry or thirsty, without having proper supplies. The following are some basic guidelines for activities from long family walks to 4-hour bike rides to help you stay hydrated and fueled for the duration.

General Guidelines:

·       Start activities fueled and hydrated: Once you're behind, you won't catch up while exercising! Make sure you are drinking water throughout the day, and that you've had something to eat at least two hours prior to exercising.

·       Chill out: If you are doing a longer distance than usual, keep the intensity low, even for training rides and runs. Higher intensity workouts deplete your nutrition and hydration stores faster, so take it easy until you have a good idea of what your body requires for a longer training session. 

·       Give your kids a break: If you are exercising with kids, keep in mind their bodies don't cool as effectively, and make sure they are taking frequent breaks (with water!) in the shade (when available).

·       Be salty: If temps are over 70 degrees, make sure to add some Nuun to your water to replace the salt you are lowing in your sweat. Salt, or sodium, helps our bodies absorb water - when it gets depleted, hydration suffers, even if we are drinking water.

Activity-Specific Guidelines:

·       Walks longer than 30 minutes: Consider carrying a water bottle or hydration pack (like the Orange Mud Endurance Pack V2.0) for the group, as well as a couple of Clif Bars/Bonk Breakers/Stinger Waffles in case anyone starts to feel hungry. 

·       Runs 1 hour or longer: Carry hydration (8-10 ounces/hour) in an Orange Mud or hydration pack and fuel (100 calories an hour - GU Gels or Clif Shot Blocks are great run fuel) or create a loop course that goes back by your home, and set a full Camelbak water bottle (insulated so your drink stays cool!) and gels outside that you can grab when you swing by. Consider walking for a minute when taking hydration/nutrition on the run as it will absorb more quickly, making for more quality miles.

·       Bikes 1 hour or longer (casual rides or with kiddos): Carry water bottles on your frame, or a hydration pack for the group. Plan for 10-20 ounces of water per rider per hour. Carry a couple of energy bars or similar in pockets or a Profile Design E-Pack/XLAB Rocket Pocket, and make sure everyone eats something at least once an hour to avoid depleted glycogen stores.

·       Bikes 1 hour or longer (training rides): Carry enough hydration for each rider to consume 20-30 ounces/hour, and enough gels, chews, bars or similar (make sure whatever product you are using is 70% + carbohydrate as fat/protein will not absorb during the session) to get 100-300 calories/hour. Keep your calories separate from your hydration as high-calorie content causes our bodies to absorb water differently, meaning less of it goes to actually hydrate our bodies. A bento box for nutrition and Profile Design FC Hydration System/XLAB Torpedo Versa Hydration System (to remind you to drink frequently!) are fantastic investments for any athlete getting into longer distances on the bike.

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

 Morgan Johnson Hoffman

Benefits of a Triathlon Bike

Purchasing a triathlon bike is one of the most exciting purchases a triathlete can make. If you have been racing triathlons on a road bike or you are looking to increase your speed or racing distance or you are ready to go “all in” to the triathlon lifestyle, then it is time to seriously consider purchasing a triathlon bike.

No matter what distance you race, triathlon is a bike dominated sport and having the correct gear will have a positive impact on your racing. Purchasing a bike can be a big investment, so make sure that you invest wisely by including a bike fit in your purchase. Since most of your time racing is spent on the bike, it is important that your new bike be safe and comfortable to ride. Over the years of racing and coaching, I have seen many triathletes who bought top end triathlon bikes and ended up less comfortable, less confident, and a whole lot slower on their new steed because they bought a bike without getting it fit properly at the time of purchase. As a coach I recommend that all my athletes get a bike fit when they purchase a new bike, so that they can be as a safe, comfortable, and efficient as possible.

 Once you have your new (properly fit) triathlon bike, you will start to notice a few advantages built into your new bike.

•   Aerodynamics. Over 80% of the aerodynamic drag produced while riding a bike comes from the rider. Being more streamlined on the bike will help you reduce drag and help you to be fresher for the run. But (and this is important) you need to practice riding in an aero position. If you leave the bike on the wall until race day or ride most of the time with your hands near the brakes, your new bike isn’t going to help you much at all.

•   Tri bikes help on the run. Most road bikes have a relaxed seat tube angle while a tri bike have a steeper seat tube angle (near 80%). That steeper seat tube angle lets your hamstrings and calves rest a bit more than on a road bike, thus saving those important running muscles for when you leave T2.

•   Storage Features. Most triathlon bike models these days have built in storage options for flat kits, nutrition, and hydration that are convenient for the triathlete to access during a race. Also, these storage features are part of the bike design, thus making them more aerodynamic than the seat bag and bento box you might have attached to your road bike.

If you are looking to be more competitive in triathlon, then a tri bike that fits well is essential. Although you technically can do a triathlon on any bike that is safe to ride, the features of a tri bike go a long way in helping you reach your goals.

Coach Jim Rowe is a Playtri Level 3 Coach, and also holds a USA Triathlon Level I Coaching Certification, a UESCA Triathlon Coaching Certification, and a TRX Coaching Certification. He can be reached at jim.rowe@playtri.com.

Meet Coach Jim Rowe

Coach Jim has been with us here at Playtri since 2019 - we’ve enjoyed watching his athletes succeed, and we’re excited to share some of what makes him such a great coach!

How long have you been coaching triathlon? How did you get started as a coach?

I’ve been officially coaching triathlon since 2018, although I had been informally coaching a couple athletes before then. I really got my start in coaching after a serious shoulder injury in late 2016. I wasn’t sure if I was going to be able to compete in triathlon again after that injury, but I knew that I wanted to remain active in the sport and coaching provided the best way for me to remain involved and pass on some of my experience as an age group athlete.

How long have you been coaching with Playtri?

I have been working as a coach with Playtri since February 2019. I had recently moved to the DFW area from the Hudson River Valley in NY and after connecting with Coach Morgan Hoffman through social media, I set up a time to chat with her about the triathlon scene here. During our chat Coach Morgan invited me to join the Playtri team, and after some more conversation about Playtri’s coaching and business models I knew it was an excellent match. The entire Playtri team is committed to helping people achieve a healthy lifestyle through the sports we love — triathlon, cycling, running, and swimming — and I knew that I wanted to work with people who were as passionate as I am about a healthy, active lifestyle.

How would you describe your coaching philosophy?

My coaching philosophy is grounded in helping my athletes to develop consistent and sustainable practices that help them reach their goals. I work with age groupers like me. They have busy schedules with work and/or family commitments that take up a large part of their day. They love their other commitments and they also want to take time to reach their endurance goals. We work together as a team to find consistent and sustainable workout practices in the midst of a time-crunched life.

What are the top three things you think an athlete needs to reach their potential?

Consistency: Day in and day out consistent work is better than huge, adventurous workouts.

Progress is better than perfection: strive to be a little better today than you were yesterday.

An attitude of gratitude: being thankful for the ability, time, and support that we have to achieve our goals goes a long way in endurance sports.

Top three gear items you like your athletes to train with?

A swim snorkel: This is the best tool for improving your swim form.

Garmin 745 or 945 watch: these two models, although more expensive, provide excellent training/racing tools for athletes and lots of data for your coach.

Mini bands: strength training is often neglected by triathletes. During this pandemic I’ve talked with a lot of triathletes who are spending more time sitting and thus have increased weakness in their hips and glutes. Adding mini bands to strength training exercises like squats, glute bridges, side planks, and lateral squat walks help strength these important stabilizing muscles.

What do you love about triathlon?

I love the supportive community! Even though triathlon is raced as an individual, there is great support from fellow triathletes no matter if you are the first finisher or the last.

Favorite race?

Although I prefer racing 70.3s, my favorite race has to be the Playtri produced Water Works Sprint in Denton. It’s just down the road from where I live, so it’s nice to be able to sleep in a bit on race day. Plus you get to use the wave pool and water slides after the race! Although my most memorable race, which no longer exists, was a non-Ironman branded 70.3 I did years ago in the Catskills Mountains in NY. The warmest part of the race was the swim! 60 degree water temp and then 40 degree air temp with a steady rain.

What do you do when you’re not coaching?

My wife and I have two young daughters, so whether we are living in a pandemic or not, I spend a lot of time with them. Pre-Covid I regularly took them to dance classes, swim lessons, coaching soccer, and the like. These days, the girls and I spend a lot of time outdoors working in the garden, going for walks, playing on playgrounds, and generally being active.

Anything else we should know about you?

I really enjoy connecting with age group triathletes through clinics and one-on-one or small group training sessions. I’m leading at least one virtual clinics a month on Facebook Live through June this year. I’m also available for swim sessions at the Playtri pool in McKinney or one-on-one training sessions in Denton, McKinney, or at our Dallas store.

You can learn more about Coach Jim at www.playtri.com/jim-rowe, or shoot him an email at jim.rowe@playtri.com.

Are You Ready for Race Day?

Here are my Top Ten Tips for making sure you have a great racing experience, even if it’s been a while since you were on the start line!

1.      Practice Transitions: If it’s been a while since you raced (or if it’s you’re first time!) take 30 minutes to run through your transitions. This includes setup and execution. For setup, make sure you have the essentials and only the essentials – you don’t want unnecessary gear cluttering your space. For execution, remember that smooth is fast – don’t focus on speed, focus on smooth execution. Rushing often results in slower times and missed gear in transition.

2.      Prep for Packet Pickup: Make sure your USAT membership is up to date (unless you purchased a one day license to race), and triple check pickup times and locations. Race production companies will rarely make exceptions to the provided pickup options, so figure out well in advance how to fit it in your schedule. Remember to take your USAT card and photo ID to pickup – it’s a USAT rule!

3.      Eat Smart & Hydrate: Your last big meal before the race should be around lunchtime the day before. Keep dinner the night before fairly light, and avoid extra fat and fiber. Same thing for the morning of the race – and make sure you eat things you know will digest easily. Also be sure to get plenty of fluids throughout the day before and the morning of the race so you get to the start line hydrated. Always have a plan to hydrate during your race, and for longer races (more than 1 hour) have a plan to replace carbohydrates so you don’t experience the dreaded “bonk.”

4.      Pack the Night Before: Get your gear together in a transition bag or similar the night before the event (or even sooner) so you aren’t rushed and stressed the morning of the race because you’re missing a crucial piece of equipment. Playtri has some great packing lists at www.playtri.com/raceday.

5.      Arrive Early: Get to the race at least 1.5 to 2 hours prior to your start time so you have plenty of time to park, find transition, get set up, use the restroom, warm up, etc. Showing up late means you risk missing out on what may be crucial parts of your race day routine.

6.      Run Through T1: After you set up transition, find the entrance to transition from the swim and practice running to your bike 2-3 times from that spot. Look for landmarks near your bike (trees, streetlamps, poles, flags, etc.) that you can sight off of when looking for your spot following the swim. When you get to your bike, practice putting on any gear you need for the bike and pulling your bike down smoothly.

7.      Stay Cool During the Swim: Remember, the swim is only part one of the race – there’s still a lot to do after. Stay cool and focus on form and breathing. Always remember that “form is fast” in the water!

8.      Don’t Over-Bike: It’s almost always better to under-bike (go a little slower than necessary) than over-bike. Riding too hard typically leads to a blow up on the run, which is hard to recover from when you’re racing. Remember to listen to your body and keep your effort at a level that is sustainable for the distance you are riding, while also leaving you some energy for the run.

9.      Run Your Own Run: Don’t be tempted to pace off other athletes who leave T2 at a fast clip that won’t be sustainable for you based on what you’ve done in training. It’s not uncommon to catch other athletes who went out too fast later on in the run. Also don’t be afraid to take a quick walk break at aid stations so you can actually get some fluid in your body.

10.   Don’t Forget to Smile: Remember you paid to do this! Racing should be fun. Use this opportunity to appreciate what your body is capable of doing, even if the day is harder or slower than you expected. At the end of the day, you are healthy enough to do a triathlon, and that’s something to celebrate.

Whatever your next race is, I hope it’s a great one! At Playtri, we have lots of great programs that can help you get ready to reach your goals – check out everything we have to offer at www.playtri.com/coaching.

Coach Morgan Hoffman is the Head Coach of Playtri. She is a USA Triathlon Level II ITU/Short Course Coach, and a part of the USA Triathlon Coaching Education Team, as well as a USA Triathlon High Performance Team Coach. She can be reached at headcoach@playtri.com.

Duathlon for Beginners and Runners

One of the beauties of being a multisport athlete is the ability to adapt training and racing quickly. Recently I’ve had limited pool access, so I’ve shifted my focus from triathlon-specific training to duathlon, regularly doing self-created duathlons on the weekends to keep the competitive spirit alive. Although I miss the routine of swimming, I have enjoyed the unique challenge of duathlon during this time, and think duathlon is a great sport in and of itself. Although duathlon has taken a back seat to triathlon in terms of recognition, it is an excellent alternative for triathletes looking to switch things up and for runners and beginners looking to give multisport a try.

Duathlon is suited to anyone who enjoys biking and running and is an excellent endurance sport for those who are less inclined to swim while providing a great cross training alternative to just running. If you are a beginner or have swim-related fears, duathlon provides a great entry into multisport events. As long as you can bike and run safely, you can complete a duathlon.

From an equipment perspective, duathlon is more accessible than triathlon. Instead of needing equipment for three disciplines, you only need two (bike and run). And if you are currently lacking reliable and safe access to a body of water for swimming, duathlon gives you the opportunity to race and place high in your age group when you are ready to get back at it since race fields are smaller. Most of Playtri races include a run-bike-run option and duathlon regularly draws a smaller crowd that triathlons.

Also, if you come from a running background, you are at an advantage. Because of the run-bike-run format, run strength plays a larger role in determining the outcome of a race. Duathlon allows runners to switch up their training and racing while playing to their strengths.

As a coach, here are three things I recommend runners focus on when they sign up for their first duathlon:

•   Proper pacing. Like in triathlon, you want to finish a duathlon strong. Hold back on the first run segment so that your legs are still relatively fresh for the bike and then finish the second run segment at a fast sustainable pace.

•   Include bricks and transition practice. Like triathlon, duathlon is one sport, so treat your training like it. In your Base period, include short, easy 10-15 minute transition runs off your long or hard bike workouts every 1-2 weeks. Transition runs help the body to adapt to running on tired legs. In your build and race periods, include brick sessions every week that help prepare you to race at the speed you want to on race day. For both of these workout types, set up a little transition area so that you are practicing transitions regularly.

•   Adopt a multisport mindset. Now that you are training for a duathlon, you need to stop training like a runner. If you are currently running 5-7 days per week, you need to cut back on the mileage/intensity and incorporate bike training that helps you develop your aerobic engine, pedaling efficiency, and bike handling skills.

Duathlon is a challenging sport so it requires preparation and specific training and it’s a great introduction to multisport events. If you would like to know more about training for Duathlon, check out our group training programs (https://www.playtri.com/group) or reach out to one of our coaches (https://www.playtri.com/coaches) to learn more about how Playtri can help prepare you for this upcoming race season.

Coach Jim Rowe is a Playtri Level 3 Coach, and also holds a USA Triathlon Level I Coaching Certification, a UESCA Triathlon Coaching Certification, and a TRX Coaching Certification. He can be reached at jim.rowe@playtri.com.

Playtri Athlete: Dave Carter

Meet Dave!

Dave recently started working with Playtri Level 4 Coach Amari Holmes - he's an experienced triathlete with big goals for 2021 and beyond. Here he tells us about his background, his IRONMAN racing experiences, and how to embrace the pain!

Dave, how long have you been doing triathlon (or endurance sport)? How did you get started?

I’ve been doing triathlons for roughly 5 years. Before starting in triathlons I ran half-marathons and marathons. I’ve always enjoyed sports in general, but especially endurance sports.

Did you play any sports prior to getting into triathlon? Any cool athletic history to share?

In high school I participated in baseball, cross country, track and tennis. In college I ran cross country. I’ve run three of the six Abbott World Marathon Majors. One of my lifetime goals is to run all six.

What was your first triathlon? Any tips for athletes doing their first race this year?

My first triathlon was actually an Ironman race at Ironman Texas in 2016. It was a rough race… half way through the run it starting raining and hailing! One of my first tips would probably be to not make your first triathlon an Ironman distance race! After that probably the best 3 pieces of advice I’ve ever received that I would share with new athletes is 1) to be present in the moment, 2) enjoy the process, and 3) embrace the pain. So being present in the moment is concentrating on what you are doing right now and not thinking ahead to much. I think when you start letting your mind think about the enormity of a race, especially and Ironman distance, you can start to have a lot of negative thoughts creep in. But if you can focus on the task that you are doing at that moment and take each mile one at a time, it is easier to mentally digest what you are asking your body to do. Next is to enjoy the process. Whether training or racing, if you are not enjoying what you are doing then what’s the point. When I’m having tough days I try to remind myself how lucky we are to get to do triathlon, especially after having a year like we did in 2020. Lastly, is to embrace the pain. I think when I first started triathlon I tried to do things to avoid the pain. But in a race, the pain always seems to find you. Recognizing that fact and even telling yourself that pain is not a bad thing, has helped me enjoy pushing my limits

Any big races planned for this season?

Currently, my coach and I have two half Ironman races and one full Ironman race planned. We will probably mix in some sprint tri’s throughout the year as well. I’ve made some significant gains in my bike and run over the past 6-8 months and I feel like I’m probably the fittest I’ve ever been in all three disciplines, so I’m excited to see what I can do this year. Goals include PRs, Podium finishes… maybe qualifying for KONA?

What is your favorite part of triathlon?

My favorite part of triathlon is RACING! I love racing other triathletes. Also, after months of training with your coach imploring you to stick to your training zones… LOL… you finally get to let it rip!

Great triathlon accomplishment?

So far the greatest endurance sport accomplishment is finishing a full distance Ironman race. There are so many emotions associated with this event. Just the hours, days and months spent in training alone and doing what it takes to get to the start line without getting injured can be an accomplishment. But the feeling you have at the start line right before the gun goes off to me is the greatest feeling ever. You are so excited, all of your senses are at their height, you can feel your fellow triathletes excitement in the air, it is an indescribable feeling. During the race there are so many highs and lows emotionally, mentally and physically. But by the time you get to the finish line you almost don’t want it to be over. And then of course crossing the finish line and hearing the words you’ve been craving to hear… “You are an IRONMAN”… pretty special and you can only understand if you’ve done it.

How did you meet your Playtri coach?

So I was looking to take my training to the next level. Playtri obviously is highly respected in the triathlon community and so that is where I met my coach Amari. It only took one phone call for me to know that Amari had the perfect personality to coach me. She is a tough, no nonsense, kick-your-butt kind of coach. However, she is also smart and knows when to not only push you but also realizes that sometimes you may need to be pulled back to avoid injury and burnout - after all you have to be healthy to show up on the start line.

What role has Playtri played in your endurance sport experience?

I have taken advantage of a lot of the opportunities that Playtri offers to the triathlon community. From coaching, to races, to gear, to nutrition… I have relied on Playtri a lot during my triathlon journey.

Any hobbies or passions outside of triathlon?

I love spending time with family. My wife and I have two young girls who definitely keep us busy. Spending time playing with them and going on family vacations (or race-cations) is what I love to do when not doing triathlon.

Thanks for chatting with us Dave. We’re excited to have you as part of the Playtri family, and we look forward to cheering you on in 2021!

The Power of Consistency

As we move into a new season, athletes and coaches alike will have big goals for the year. Completing longer distances, achieving PR’s, getting on podiums and even qualifying for national and international competition. The plan to achieve those goals will look different for every athlete. But the thing that will be the same for every athlete will be the need for consistent and increasing application of load.

Improved fitness & skill come as a result of regular application of stress (exercise), followed by sufficient recovery (rest, hydration, nutrition, soft tissue release, etc.), and the body and mind’s subsequent adaptation to be better able to handle that stress in the future.

Not enough stress over time means no adaptation. Too much stress/not enough recovery over time results in injury or illness. In sport we refer to this as the supercompensation cycle, and it is the basis for all intentional endurance training.

The supercompensation cycle depends on a certain level of consistency over a period of weeks, months and even years to achieve improved overall and sport-specific fitness due to the need to incrementally increase applied stress as the cycle progresses. When an athlete misses a period of training, or has a period of decreased training, this results in involution, which is a regression in fitness. When involution occurs, the athlete essentially has to start back at a lower level of applied stress and rebuild. If this happens frequently over time, it will be impossible in many cases for the athlete to make progress past a certain point.

The idea of consistency is not exciting for many people. It doesn’t promise instant results. It doesn’t look exciting in photos. It looks a great deal like work and discipline and at times doing the same unexciting things over and over again. But for athletes who are serious about their goals, it is non-negotiable.

How do we maintain consistency? This is the question coaches and athletes should be asking themselves as they move into their structured training blocks. Following are some key components of consistent training, and ways to make sure you give yourself the best chance to achieve your goals in the coming season.

Don’t get sick, don’t get injured

Some years ago Craig Alexander (2 x IRONMAN World Champion) visited us at Playtri, and during conservation mentioned that when he was racing professionally the number one goal for his training cycles was “don’t get sick, don’t get injured.” Since then, this has become a bit of a catch phrase among Playtri coaches and athletes because it is a key component of consistency. This tends to be especially challenging for athletes who are new to sport, because they have not yet learned:

• The importance of recovery protocol – sleep, nutrition, hydration, soft-tissue release, cryotherapy, stretching – for getting the full benefits of a workout and being physically and mentally prepared for the next training session.

• That the stress of every day life outside of training impacts their bodies and their ability to complete and benefit training sessions.

• How to listen to their bodies and make on-the-spot decisions about skipping or adjusting sessions based on pain, fatigue, etc. that could prevent longer breaks in consistency by avoiding overuse injuries or illness.

I always encourage athletes to stop and give themselves a quite moment to assess the pros and cons of pushing through a session if their bodies aren’t responding the way they expected. This doesn’t mean skipping a session because you’re a little tired, or a little slower than usual (sometimes these are the most important sessions!) It does mean knowing when the pain, fatigue, or other discomfort that you’re experiencing is not productive, and when to reach out to your coach if you are unsure about whether or not a workout will put you past a line that you can’t come back from quickly.

A dynamic training plan that works for you

Every athlete comes to the table with different goals, different strengths and different limiters. One athlete may be new to cycling. Another may be afraid of open water. Another may only have five hours a week to train. Each one of these athetes will need a different plan to get to their goals, even if they all have the exact same end goal. Trying to apply a plan that worked for a different athlete with the same goal could mean:

• Missed training sessions

• Injury

• Frustration

• Ultimately failure to reach the goal

This is why coaches often express frustration with what is commonly referred to as “pre-fab” training plans because we know the weaknesses of those plans. The bigger the goal, the more crucial an individualized and dynamic plan becomes.

Individualized meets the athlete where they are at, and:

• Addresses weaknesses

• Maintains and takes advantage of strengths

• Ensures a realistic path to the goal

• Works with the athlete’s schedule

Dynamic means the plan is being assessed and adjusted as the athlete progresses towards the goal. Humans are not machines, and the possibility of an athlete completing every workout in a pre-written, long-term training plan exactly as written is extremely low (unless the plan is not challenging for the athlete). Injury is a common result of athletes trying to “push through” sessions prescribed in pre-fab plans. This means there must be room for adjustment to ensure the athlete stays on track for the goal, while staying healthy and consistent.

Be realistic in your commitments

For most of us, life doesn’t allow us to train for a full IRONMAN every year. Life doesn’t allow us to train 20 hours a week every season to qualify for a world championship. The demands of everyday life typically vary from year to year due to family and work commitments, as well as other opportunities and obstacles that may arise. Before setting a goal, sit with your coach and discuss what the training commitment will look like to achieve that goal. If you can’t see yourself achieving the necessary training in the context of your day-to-day commitments (and staying physically and mentally healthy), consider pursuing a different goal, or spend time looking at ways you can adjust those commitments to accommodate the goal prior to making a final decision.

Non-negotiable day-to-day commitments include sleep (at least 7 hours a night), opportunities to eat and hydrate properly, and some amount of unscheduled personal time. These personal commitments allow athletes to adapt to training, and stay the course to their goals – attempting to remove these opportunities to accommodate training rarely results in success.

Mental and emotional support

Finally, an oft-overlooked component of successful and consistent training is a sufficient mental and emotional support structure. I know – we’re all tough triathletes and we can handle anything! But good support makes discipline and objective decision making easier. This will look different for every athlete – however, some good steps to take regardless of your needs and situation include:

• Taking time to talk to any individuals that may be impacted by your commitments for the season, and ensuring they understand the commitment, and support you pursuing it.

• Evaluating your response to similar training commitments in the past – if it was negative, do you have systems in place to promote a better response this time around?

• Making sure the commitment will still allow time for self-care on a daily basis.

• Evaluating the commitment and identifying any potential mental/emotional obstacles you will be facing, and ensuring you have a plan for how to overcome those challenges (unexpected obstacles will always occur, but the more you can prepare for known obstacles, the less overwhelming the process will be as a whole)

If you’re not sure where to start when planning your season, I hope you’ll visit us at www.playtri.com/coaching and schedule a free phone consult to discuss your background and goals, and determine if Playtri has a program that is a good fit for you. I wish you good luck and better consistency this season!

Coach Morgan Hoffman is the Head Coach of Playtri and a USA Triathlon Level II ITU/Short Course Certified Coach. She is part of the USA Triathlon Coaching Certification Team and a USA Triathlon High Performance Team coach. You can reach Morgan with questions at headcoach@playtri.com.

Training & Racing with Heart Rate

Here at Playtri we require all of our individually coached athletes to use heart rate monitors while training and racing. Although there are other tools for measuring performance metrics, we rely primarily on the tried and true heart rate monitor to guide our athletes. Why? Because it is the most consistent, and most accessible, tool for measuring how hard you are training and racing.

Power meters can give you a per second measurement of the output of your training, but a power meter will not be able to tell you how challenging that work was. Likewise, pace on the run is a good metric to see how fast you are going, but being able to maintain a certain pace doesn’t give you information about how hard or easy running at that pace actually is for your body. For example, if we have determined that your “Training Pace” (more on this later) heart rate zone is between 130-150 beats per minute and you begin the season doing your long run at a 8:15 minute/mile pace within 130-150 bpm, then finish the season doing the same run at a 7:45 minute/mile pace in the same heart rate zone, then at that point we have empirical evidence that you improved your aerobic capacity. Because of that, no matter what devices or metrics an athlete has available to them, we always read that data and prescribe workouts in relationship to heart rate data and zones.

At Playtri, we have adopted the K.I.S.S acronym for using heart rate in training and racing. We like to Keep It Simple and Systematic. Because of our commitment to this we have developed our own Heart Rate Zones. Where Traditional Zone systems typically have 5-6 designated zones, Playtri has only three: Training Pace, Race Pace, and Hard.

•   Training Pace is equivalent to traditional zones 2-3. This zone typically starts 20 beats below lactate threshold, and ends just below lactate threshold. This is the zone that we use to optimize an athlete’s aerobic engine through endurance workouts. It is also the zone for long course competition. Active recovery between intervals, recovery rides, and fat efficiency workouts are typically performed Below Training Pace, which is equivalent to traditional zone 1.

•   Race Pace is equivalent to traditional zones 4-5. This zone begins at lactate threshold and can be a range of 10-20 bpm depending on the athlete’s tolerance for anaerobic activity. This zone is the zone for tempo work and Olympic/short course racing.

•   Hard (which I think is the best name for a heart rate zone) is the same as traditional zone 6. This begins at what cyclist typically define as “Functional Threshold,” or what you can sustain for one hour at an all-out effort. This zone is the zone for speed work and Sprint/short course competition.

The best way to determine your heart rate zones is through a blood lactate test, which during non-pandemic times, you can have done at one of our Playtri stores. However, we also have field testing protocols that can be done at home that help your coach to determine your heart rate zones. It is important to note that field testing is not as accurate as blood lactate testing, but it is the next best option when safety protocols or distance from a Playtri facility make blood lactate tests unavailable.

To determine your run zones, a Playtri coach will prescribe the following protocol and then analyze the resulting data from your heart rate monitor. This test is best done on a track or flat stretch of road with no interruptions like stop signs or stoplights.

•   Warm up: 15 minutes easy walk/jog with 3-5 brief pick ups

•   Main set:

•   3x1 mile best effort (goal is to have almost even splits for all 3 miles, while still feeling like you gave 100% by the end of the test)

•   5 minutes rest in between

•   Cool down: Walk 10 minutes

To determine your bike zones we use a similar protocol. Again, this test is best done on a flat or slightly uphill piece of road with no interruptions, or (ideally) on a bike trainer.

•   Warm up: 15 minutes easy, gradually building up to an effort of 5 on a scale from 1-10 with 3-5 brief pick ups

•   Main set:

•   3x10 minutes best effort (goal is to have almost even effort or power for all 3 repeats, while still feeling like you gave 100% by the end of the test)

•   5 minutes rest in between

•   Cool down: 10 minutes easy spin

Questions about training with heart rate? Feel free to reach out to me at jim.rowe@playtri.com.

Good luck this season! I hope to see you at the races!

Coach Jim Rowe is a Playtri Level 3 Coach, and also holds a USA Triathlon Level I Coaching Certification, and UESCA Triathlon Coaching Certification.

Overcoming Open Water Fears

One of the greatest sources of stress for many triathletes is the open water swim - and rightfully so. Going into an open water swim unprepared can in fact be dangerous. However, athletes who have done the training and developed the appropriate skills deserve to face open water races with confidence. We talked to three of our Playtri athletes to find out how they personally overcame their fears, and spoke with Head Coach Morgan Hoffman about her recommendations for athletes with OWS anxiety.

Meet the athletes:

Chrysta Castaneda, Jeff Genecov, Chris Doerbeck

What initially led to you have ongoing anxiety/fears surrounding open water swimming? Did you always have anxiety about open water, or did it start later on in life?

Chrysta said:

I've always known how to swim but have never been a swimmer until I started triathlons. I have no trouble being in a lake to start waterskiing, but had zero confidence that I could swim 750m in open water with nothing to grab and no way to touch bottom. It was directly related to the level of fatigue I would experience as a novice swimmer. How would I be able to cope? I really fretted over that. It was the most anxiety I experienced as I started triathlon training.

Jeff said:

The issue with open water swim started in Galveston at my second half iron event. There was a practice swim on the gulf side, and although I went out with a number of people, they were faster than me and left me alone; I got scared. It was windy, it was rough, and the current was taking me out to sea, and it had moved me three or 400 yards down the beach. Fortunately I was in a wetsuit and i was able to make it back to shore. When I came out of the water and went looking for my stuff that I left on the beach, I thought someone had stolen it. I called my coach in a panic thinking that I was never going to be able to do it in the bay the next day. He calmed me down by telling me that the bay swim course didn't have near the current, there were no waves and it was smooth water, and he was right. I did just fine.

The next time I had a problem in open water was again in the ocean when I was in Kona after watching my brother do the Ironman; the next day I had scheduled a swim on the Kona swim course. Water wasn't necessarily rough but there was current, I was by myself, and I got too nervous and scared once I got out past jetty to go much further. And I believe that was the last time I tried to swim in an ocean in open water, not because I didn't want to but because the opportunity hasn't presented itself.

Chris said:

I grew up very active in watery environments with plenty of access to pools, beaches, lakes, fishing, sailing, etc... Open water swimming was not something that I knowingly feared. It was not until my first Olympic distance Tri in a lake where I experienced a panic attack during the swim which set me back and caused me to question if I wanted to pursue triathlon.

Were you able to quantify your fears about OWS, or was it a less specific/overarching anxiety?

Chrysta said:

Yes, I could quantify why I was afraid and that helped me to plan a strategy. I knew my fear was of fatigue and was concerned I wouldn't have any way to cope with it.

Jeff said:

Underlying/overarching anxiety, plus as a teen, I was swept into some rocks while i was snorkeling by some big waves on the Pacific coast.

Chris said:

At first I could not explain it, but I continued to push forward and participate in events (notice that I did not say 'compete'). After some time I recognised that certain circumstances impacted the severity of the panic and I began to analyze the why and how. Eventually I came to the conclusion that my panic stemmed from lack of vision and vertigo. Let me explain...

At that time, I tried to swim similar to how I run. I would set my pace with my arms based on available strength/energy and take long deep breaths somewhere in between. Works great in the pool but in choppy waters, deep breaths are often interrupted. This led to the first symptom, feeling like I was gasping for air.

Next, my overall swim technique was not great and I had no practical experience for sighting. Trying to time my interrupted breathing between the chop and then sticking my head out of the water to see where I was going led to the next problem, fatigue.

Finally, I found that my colorblindness actually had a major impact as it causes me to hunt for the turn markers when my head is out of the water. This unknowingly led mild dizziness, especially if the water was dark or murky.

I likened my situation to a chaotic swim technique mixed with short carousel rides between strokes. Close your eyes, and imagine yourself on a carousel. Now imagine opening your eyes for a second and trying to spot a face in a moving crowd. If I couldn't spot that marker to see where I was going or I couldn't finish a breath, I had to stay on the carrossel a few more rounds until I corrected my course and my lungs were full... all the while my eyes were racing around looking for the marker on the horizon.

So now I had a formula with specific variables to work with. Three key areas to focus on.

What did you do that eventually allowed you to overcome your fears? Were there specific workouts, drills, mental exercises, etc. that played a role? How long did it take?

Chrysta said:

I realized pretty quickly that I can always float and tread water. I gave myself permission to roll to my back for a bit or to tread water until my heart rate recovered and I was ready to start freestyle again. I just told myself to keep plugging and to not worry about the time. This worked well for me, especially in the U.S. Open Tri in Rockwall in 2018, when in mid-October a cold front rushed in with 30 mph winds, kicking up the swells. Many people opted to leave the lake by jet ski rescue. That race proved to me that all you need to do is get out of the water and you're a success, because no one was setting any records that day.

Chris said:

Setting my breathing pace ahead of my swimming pace is what turned the corner for me. Sounds simple but that minor mental adjustment changed my focus to breathing short and comfortable first and only then setting a stroke to that pace. This simple step is what allows me to stay relaxed in the water. Gasping was resolved.

Next came the deep breathing. Simply switching to shorter breaths sounds easy, but I'm pretty thin and I had learned long ago that a full set of lungs float better. By taking smaller and shorter breaths I was suddenly sinking and my sagging feet were now causing significant drag which added back to the fatigue problem. Once I started focusing on all of the phases of swim stroke (catch, pull, exit and recovery), that's when things really improved. I now found myself stretching for the 'catch' which shifted my center of gravity forward and in turn kept my feet up and improved the glide. I also shortened the reach of my 'pull' (diamond shape vs. straight arms) which again helped to keep the feet up and improve the glide.

For practice, I would freeze and hold my recovery (hand out of the water and past the hip) for a count of 2 before starting the next 'catch'. This forced my attention to the glide and balance in the water.

I would also practice a push-ups (push myself out of the water) on the edge of the pool with my diamond shaped elbows. This trigger the muscle memory of where the easiest power (leverage) for the swim comes from. All this reduced the unnecessary fatigue.

I could not fix being colorblind, but investing in quality polarized goggles made a noticeable difference. I also coached myself to swim in packs. Being comfortable in a group of swimmers is important as it allows me to relax my sighting demands.

Before each race I acknowledge the sources of my panic and recommit myself to managing the symptoms early.

Do you still experience OWS anxiety? Is there anything specific you do before your open water swims to help manage your anxiety?

Chrysta said:

Yes. My anxiety has calmed down but it is still the most anxiety-producing. While I'm still not fast, I'm now competent to cover the distance. But if I'm not feeling it during practice, I give myself permission to go to the beginner side of the PlayTri OWS classes and just swim. And I do swim a lot of laps indoors to make myself more comfortable and less fatigued.

Jeff said:

Breathing exercises and meditation help

Chris said:

I certainly think about it each time, but remind myself that I can manage it. I remind myself to not let my heart race, not gasp for air, pay attention to my isolation (try to swim in groups) , to roll over and float if needed , and finally to enjoy the swim. I have not needed to roll and float since I've learned to manage my symptoms. And when I get out of the water and head towards T1, I think about how great that swim was and psych myself up for the bike.

What advice would you give to other triathletes with similar fears/anxiety?

Chrysta said:

As you feel anxiety welling up, envision that you will "float to relax" when you need to do so: just roll to your back or dogpaddle. You'll realize that you can keep that up for a very very long time -- long enough to recover your heartrate and continue. Even picturing doing that helps calm the anxiety. And, OWS does get easier and less stressful the more you do it.

Jeff said:

Practice, practice practice. Never go into the water alone and keep others around you at all times. Wear a wetsuit - it’s hard to sink in one of those. Go to a camp where the conditions will be similar to the race -the coaches will be there in kayaks and paddle boards to give you a place to hold onto if you get too scared. And practice. and keep a smile and a good attitude - makes a big difference!

Chris said:

Get out of your head first and try to analyze the sources of your fear. Talk honestly to your colleagues and coaches. Don't expect a quick fix. Everything can be addressed individually and over time. Knowing that you can overcome the fear is the first step. Then it is really just a matter of implementing the plan.

Meet Coach Morgan Hoffman

Morgan is the Head Coach of Playtri, and has been coaching triathletes of all levels for over 12 years. She gave us some insight on how she approaches open water anxiety with her athletes - here are her top eight tips for athletes struggling with OWS fears:

1. Work on becoming a stronger swimmer. The more confident you are in your ability to move through the water, the less you will be impacted by fears of rather you will be able to manage the conditions in open water.

2. Practice open water skills like forward sighting and swimming close to other athletes in the pool before transitioning them to the open water. Knowing you have the ability to execute these skills gives you a heightened feeling of control in the open water.

3. Visualize - get to know the course or courses you’ll be competing on, then spend time picturing yourself executing skills on those swim courses the way you want to perform them, and then picture yourself working calmly through obstacles you may encounter on those courses. DON’T spend all your time imagining failure in the open water!

4. Play in open water - go to a lake or the beach, and just spend time in water that isn’t a pool. If you feel comfortable, and there is a safe swim area, take a few strokes. Acclimate to being in a different environment, and remember that ultimately open water can (and should!) be fun.

5. Practice in open water as many times as you can prior to racing. Find local OWS opportunities (preferable with lifeguards and coaching, like the Playtri DFW OWS - www.playtri.com/playtri-dfw-open-water) where you can swim with others and work your way up to longer distances and faster efforts.

6. Start with open water swims that are traditionally less choppy/variable. Swells, current, chop, extreme temperatures and challenging weather conditions tend to exacerbate fears surrounding OWS. Start with swims that are known for being calmer and more temperate, and work your way up to more challenging conditions.

7. Focus on the breath. Start open water swims by immersing yourself in the water and doing a “bob” drill to calm your breathing. Relax the face and let yourself sink below the surface while you release all your air or “bubbles.” When you are ready to take a breath, pop up and breathe quickly, then go back under.

8. Stay focused on breath and form when the race starts. Don’t try to go fast - swim your own swim. Once you relax and feel calm you can pick up the pace - but only if you want to!

Let’s make 2021 the year we conquer the open water! Visit us at www.playtri.com/aquatics to join us for open water training, sign up for a swim camp, or get a free swim evaluation.

Triathlon Swim Tips

Out of the three disciplines in triathlon, swimming seems to create the most worry for new triathletes. It is likely that new triathletes (and even more seasoned ones) will say, “I hope to survive the swim” in a half joking manner, although the joke betrays some of their worries and fears. Starting a sporting event with fear is not a good way to start strong. Completing the swim with a positive attitude and confidence sets you up to thrive on the bike and run. To help you have confidence and a positive attitude, here are three tips for swim practice and four tips for racing during your first few seasons as a triathlete.

Swim Training Tips:

•   Hire a coach to become more comfortable in the swim. Some triathletes think that coaches are only for the professional or seasoned triathletes, but working with a coach from the beginning is one of the best ways to flatten the learning curve to the sport, specifically with swimming. Set up time with a coach to work on your swim skills so that the swim leg becomes an enjoyable, fearless start to a great race!

•   Form is Fast! Swimming is a counterintuitive sport. If you work harder, you won’t necessarily get better. Instead of working harder, work smarter. Learn what good swim form looks like and then practice it a lot. As a newer triathlete, the majority of your swim practice should include a lot of drill and tool work. Use drills (single arm drills, rotation drills, catch-up drills, fingertip drag drills, kick drills, etc.) and tools (swim snorkels, pull buoys, swim fins, and paddles) to help you learn proper swimming form. Drills and tools help you to focus on specific components of proper swim form one at a time. Remember to work smarter, not harder!

•   Be consistent. Swim practice takes a bit more planning than running and biking. Unless you have a pool at home, you need to schedule enough time to drive to the pool, swim, drive home, shower, and then get on with your day. An hour of swim practice can mean up to a two hour time commitment. So put it on your schedule and stick to it. To maintain your current swim form and fitness, schedule 2-3 swims per week. And to make improvements, schedule at least 3-4 swims per week.

Swim Racing Tips:

•   Form is Fast! You remember that excellent swim form you’ve been working on developing through working with a coach, doing drills, using tools, and being consistent? Don’t let it go when you hit the water on race day! Before the race starts remind yourself that race day nerves are just one of your body’s ways of getting your body ready to race. It’s adrenaline pumping through your body. When you hit the water, remind yourself again that you have practiced well and have the skill set to do this!

•   Self-select your starting position. Whether your triathlon involves an Open Water Swim or a Pool Swim, be selective about where you start. If you are nervous about swimming in open water, don’t line up front and center if the swim is a mass start. Line up at the outside and at the front so you have clean water in front of you, or even wait for a few seconds for all the other athletes to hit the water first. If you are doing a pool swim or an Open Water Swim with a time-trial start, then line up towards the back of the start line and pause at the end of each pool length if you need to.

•   Sighting. Many triathletes see other triathletes as obstacles in the water, instead of resources for smarter racing. Instead of always sighting off buoys, you can use other swimmers to make sure you are staying on course. If you do this, just remember to sight off a buoy every once in a while, just in case the swimmer you are following has gone off course. When you sight, lift your eyes slightly above water level instead of lifting your head too high.

•   Keep swimming! USA Triathlon rules do not require you to use a specific stroke. If you need to swim a bit of backstroke, breaststroke, or even doggie paddle to calm nerves or catch your breath, go ahead and do it. It is far easier to keep pushing forward if you don’t stop swimming. (Of course, stop swimming and wave for assistance if you are in danger or experiencing a health problem.)

When I first started as a triathlete, the swim leg was the hardest and least enjoyable portion of a triathlon even though I had spent years on swim teams as an adolescent. However, after I spent a while focusing on improving my swim form and racing with a positive attitude (fake it until you make it, right?), the swim portion has become my favorite portion of a race. Stronger athletes can push harder on the bike and run, while the smarter athletes thrive on the swim!

Good luck this tri season! I hope to see you at the races!

Get started improving your swim with a FREE swim evaluation:

https://playtri-dfw-scheduling.as.me/swim-evaluation

Coach Jim Rowe is a Playtri Level 3 Coach, and also holds a USA Triathlon Level I Coaching Certification, and UESCA Triathlon Coaching Certification. He can be reached at jim.rowe@playtri.com.