RETUL Fit First with Playtri: Finding the Perfect Bike

You want to buy a new bike because you want to be faster. Your body position on the bike has a major influence on your speed and performance. At Playtri our 20+ years of coaching and bike fitting have taught us one bike can be the fastest under one rider and the quite slow under another. Human beings are built uniquely - even two riders of the same height and weight can have very different proportions, strengths and weaknesses. One may have a longer torso while the other has longer femurs, one longer arms and the other a less mobile shoulder due to surgery. These seemingly subtle differences can have major impacts on how these athletes should be fit on the bike to optimize their performance.

The cycling industry has seen major changes as the focus on aerodynamics has grown and this can be seen in the trickle down of fully integrated bikes with proprietary parts. Some bikes require you to use their parts to adjust the fit, which results in some limitations. Your perfect fit may call for a longer stem or lower stack than what the proprietary cockpit allows. So, you can only get a “good” fit at best and not your perfect fit.

Other bikes allow you to replace the proprietary parts at the cost of optimized aerodynamics. If you can make the bike fit, you may not be getting the aerodynamic advantage that you were expecting based on product reviews and testing. The bike was designed with those parts in mind so any data you saw about its performance in the wind tunnel may not be reproduced by you with a replacement cockpit.

All this means that finding a bike built to your proportions and strengths/limitations is a critical component of getting the most out of your new bike purchase. RETUL Fit First at Playtri can help you find that perfect bike for you. You start on the RETUL Fitbike that is infinitely adjustable, meaning the effective top tube can be shortened, crank arms can be lengthened, stem angle and length can be changed. Saddles, pedals, and bars can be swapped out. Every variable in the fit can be adjusted. As you ride, the fitter analyzes your position with the help of RETUL software that provides the values of the critical skeletal angles of your body throughout the entire pedal stroke.

However, using our Retul software is only the first step as fit is not all about the software and numbers. At Playtri our fitters use their coaching and industry experience to understand your goals and limitations. A triathlete interested in winning an Olympic distance race may even benefit from a different fit when they want to win an Ironman. Even though this is the same athlete with the same limitations, their goals change, and this should be considered in the fit.

Once you and the fitter have agreed to the fit, the fitter will use the measurements from the Fitbike to determine which bike models and sizes are best for you (and your budget). Unlike many fit studios that require you to go search for recommended models, at Playtri we have bikes on the floor ready for you to test ride, meaning in most cases you get to ride the model(s) you are interested in purchasing, in the correct size, with any major fit adjustments necessary. Why does this matter if the fit is perfect? Because different frame materials, builds and geometries can dramatically impact how a bike feels and rides – meaning two bikes that fit you perfectly can still feel drastically different on the road. With RETUL Fit First at Playtri, like Goldilocks, you will find the bike that is just right.

Finally, when you buy the bike from Playtri, the RETUL Fit First service is FREE*.

Coach Ryan Siebert is a Level 2 Playtri Coach and a USAT Level I Coach with Long Course Area of Focus. He coaches juniors and adult athletes of all levels and is a bike fitter and performance tester at Playtri Dallas.

Schedule your RETUL fit at https://www.playtri.com/bikefits

*Some exclusions apply

Why Regular Bike Service is Important

Most of us triathletes like to swim, bike, run, have fun, and that’s about it. We don’t put a lot of thought into tracking the number of hours our shoes have, how old our helmets and wetsuits are, and doing regular maintenance on our bikes. Servicing our equipment is something we need to think about on a regular basis. Maintaining your equipment is incredibly important for all three disciplines, however for many triathletes, bike maintenance is the most daunting. If you are looking to make improvements or increase your exeperience and time in this sport then regular maintenance of your equipment is important, especially the bike since that is where we spent most of our time and money as triathletes. The four main reasons for servicing your bike equipment are: performance gains, longevity, cost effectiveness, and safety.

Performance Gains

Performance gains through equipment service is most obvious with the bike. A happy bike is a clean bike. Depending on the conditions you bike in (outdoor weather AND sweat accumulation from trainer rides), you can significantly lose drivetrain efficiency if you don’t clean and lube your chain on a regular basis. Studies show that some chain lubes can decrease drivetrain friction significantly, thus making it easier to go faster. A dirty, less efficient chain requires more power output to go the same speed. I’m partial to CeramicSpeed’s UFO Drivetrain cleaner and lube. Likewise, a rubbing brake, a slightly bent rim, or under (or over) inflated tires will slow your roll. I recommend bringing your bike into your local Playtri store for regular maintenance at least every quarter, before your “A” races, and after any crashes.

Longevity

Triathletes love to hammer the bike. The mixture of this love and training in two other disciplines can make it difficult to remember to perform regular bike safety checks. Bikes are made up of a collection of nuts and bolts that can loosen and degrade over time from hard pedaling and exposure to harsh conditions. Again, drivetrain components are the best example for explaining the importance of bike service. Chains need to be replaced after a certain mileage. The more you ride, the more your bike chain stretches. Once a chain stretches past 0.75%, the chain will start damaging the cassette and chainrings. Once the cassette and chainrings are damaged and start to slip over gears, then all three need to be replaced, which can be expensive. The same is true for all nuts and bolts on your bike. If you are not checking and cleaning these on a regular basis then you are more likely to have issues with breakdown or complete failure. Having a torque wrench set at home can ensure that you aren’t over tightening bolts.

Cost effectiveness

It is true that bike service can cost you money from time to time. But in the long run it can cost significantly less to perform regular maintenance than having to replace the entire drivetrain. Replacing the oil in your car is less expensive than buying a whole new engine, the same is true for your bike. Bring your bike in to your local Playtri store at least every quarter, before your “A” races, and if you have a bike crash. https://playtristore.com/pages/stores

Safety

Regular bike service is a preventive measure against riding an unsafe bike. Bikes that are serviced regularly will be tightened, inspected, and lubricated, ensuring their parts are in working order and pose no risk of seizing, breaking, or corroding. Speaking from experience as a coach and a triathlete, don’t put off bike maintenance to get a ride in. Something breaking on a ride can lead to injury and/or major damage to your bike, which will negate any performance gains, your longevity, and any money you might have saved.

Drop your bike off today at your local Playtri today to get the speed and safety you need and the TLC your bike deserves!

Jim Rowe is a Playtri Level 4 Coach, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

How to Get Started with Strength Training for Triathletes

How to Get Started with Strength Training for Triathletes

Strength training in triathlon is one of those topics that has grown in popularity over the last couple of seasons as professionals and age groupers alike began to really understand the positive impact strength training had on overall performance. When performed correctly and with a purpose, strength training can not only make you stronger within the three disciplines of triathlon, but it can also help with injury prevention and flexibility.

Strength Training Periodization

Just like all triathlon training, strength training should be periodized throughout the year. You should start with a general strengthening and preparation phase, which will allow you to build base strength in the off-season. During the off-season, with no races on the calendar, you can focus more on building power and strength that will increase your overall base as you head into the upcoming season. This is an opportunity for an athlete to implement a progressive overload plan to increase overall strength. Strength training in the off-season is also a great change of pace from the general swim/bike/run training that takes over during the race season, and will allow you to build strength without worry about fatigue affecting other workouts.

During the pre-racing and racing stages, your strength training will be less about building base strength and more about honing in on specific and focused power and speed as it relates to the specific sports. Athletes will now focus on becoming more powerful in movements that directly relate to the three sports of triathlon, which will work in conjunction with your general triathlon training.

Once the season is over, take some time off to let your body rest and recover. Following some time off and your body has fully recovered, then you can get back in the weight room and start building that off-season base!

Why is Strength Training Necessary for Triathletes?

Strength training for triathletes improves muscular endurance, increases your power input, and prevents injury. Throughout the long triathlon season, we put our bodies through rigorous training, and the addition of strength training will help ensure that we can continue to be strong as the sessions get longer and more intense. An athlete with a well balanced strength training plan has the ability to efficiently transfer power from their body into their swim, bike, and run.

Injury prevention is something that we as coaches at Playtri put at the top of our goals for our athletes. As your workouts get more challenging, your body requires the proper support from your muscles to maintain good form throughout the duration of your race. Building core strength is at the center of our focus for strength training as Playtri coaches.

How to Get Started

Strength training does not have to mean lifting heavy weights at a commercial gym. Simple body weight activities and resistance bands will go a long way in the improvement of an athlete looking to get into strength training. The key is to find specific workouts and movements that will directly correlate to the movements that go into each of the sports in a triathlon. The best way to get started with strength training is to get in touch with someone who has experience training endurance athletes in the strength training space (contact me at michael.rourke@playtri.com).

Body weight exercises are great to build muscular endurance and improve flexibility. The next step would be resistance bands and maybe some lightweight dumbbells. Just the addition of some weights will increase the strength base and you will see that carries over into your training. Finally, once you have consulted with a coach or an expert in the strength training space, you can look to add heavier weights to really take your training to the next level.

Time to Get Strong!

Strength training does not have to be a chore, and it does not have to take up endless amounts of time. Utilizing 2-3 days of strength training for about 30 minutes at a time can exponentially increase your fitness and be a game changer for you in the sport of triathlon. Go to www.playtri.com/individual to learn more about our coaching programs and how a Playtri coach can help get you started strength training; we can get you to your next finish line feeling stronger than ever!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.

Physiology of triathlon

Physiology of Triathlon

One of the great joys of being a coach and an athlete in the Playtri system is knowing that our coaching philosophy has a long history of success informed by scientific research and in-house performance testing and experience. If you weren’t able to attend my February 4th clinic on the Physiology of Triathlon or the Facebook Live - feed kept dropping (Sorry about that! I’m not sure why that kept happening), then this is a good overview of what we talked about.

Many of you probably know that Playtri is the official bike shop of Ironman branded races in the US and also USA Triathlon. Not a day goes by that I don’t get excited about coaching the whole athlete, from bike fit to finish line. But what you may not know is that Playtri started over 23 years ago as a coaching company. The bikes, shoes, wetsuits, and other equipment we carry are selected because we believe they are the best for you to pursue your fitness and health goals. And that coaching philosophy has a deep grounding in understanding how the body works.

As a Playtri coach, I believe that it is incredibly helpful for athletes to understand how their body makes energy to do what they want to do and so here is an overview of how your body produces energy, how testing and coaching can help you maximize your energy production and usage, and how this will ultimately make you a better and faster endurance athlete.

Your body converts the chemical properties of food into adenosine triphosate (ATP) from food into energy your body can use. No matter what your body is doing, you are using ATP to function. And you have two energy systems (three energy subsystems) that create ATP. There is the aerobic system and the anaerobic system. The aerobic system uses oxygen to convert carbohydrates, fats, and occasionally proteins from food into ATP and is the primary system that endurance athletes and the system you use in your daily functions. The anaerobic system is a secondary system used by endurance athletes, and uses no-oxygen chemical processes to create ATP, and is used primarily for shorter duration and intense efforts. Which energy system your body prioritizes in sport is dependent upon exercise intensity and duration, but primarily intensity. Understand that at no time during rest or exercise does your body rely solely on one energy system to provide the complete supply of energy your body needs. 

Within the anaerobic system there are two subsystems called the phosphagen and the anaerobic glycolysis systems. Very simply, the phosphagen system does not require oxygen but relies on chemical reactions of ATP and creatine phosphate (CP) to provide energy at a high rate. This system is used primarily for very short-duration, high-intensity exercise and is the first energy system that your body taps into. ATP and CP are stored mostly in fast twitch muscle fibers in low amounts and thus gives you fast energy for a short amount of time; think 10 second sprints with long recovery (approximately 3-8 minutes) or the get up and go speed at the beginning of a mass start swim in a draft legal triathlon. In less intense and longer efforts, this phosphagen system produces very minimal ATP.

The anaerobic glycolysis system again does not rely on oxygen and provides ATP for 1-3 minutes. This system primarily uses carbohydrates as fuel and the end product of this energy system is lactate. You may have heard that lactate (often referred to as “lactic acid”) is bad, but in reality, it isn’t bad at all. Lactate can be used as an energy source. Lactate is often labeled as “bad” because when the body produces more lactate that it can convert back into ATP, we start to have acidic build up in the muscles. So once the lactate builds up in the muscles, we need to slow down and recover.

The final subsystem is the oxidative or aerobic system. This system uses oxygen to convert carbs (glucose/glycogen), fat (fatty acids) or protein (amino acids) into ATP. Protein is not metabolized in high amounts and generally is not a concern for endurance athletes unless they are doing ultra-distance events of 24+ hours. This oxidative/aerobic system is the primary source of energy during rest and lower intensity, longer duration exercise.

Why is this important? Because as endurance athletes we rely primarily on the oxidative/aerobic system, but as time-crunched age group athletes we want to get faster, so we spend more time in the anaerobic glycolysis system. Instead of building up fatigue in our muscles from long, low intensity aerobic exercise, we build up fatigue from acidic build up in our muscles. If you do this, you may see short-term gains, but ultimately this can lead to injury, burn out, or overtraining; all three being detrimental to improving as an athlete.

So how does Playtri coaching use this physiological information? Simply, we test and we work individually with our athletes to improve their skills and approach. We have all our individually coached athletes do blood lactate testing for the bike and the run using our proprietary in-house testing protocol and analysis, so that we can prescribe our athletes specific workouts that will help them to improve their aerobic engine. Some of those workouts will target aerobic power improvement (how fast you can produce energy using the aerobic system), while others will target aerobic capacity improvement (how much energy you can produce using the aerobic system). And we work one-on-one with our athletes to make technical and technique improvements that will help that gain advantages come race day.

If you have questions about anything this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Bike Handling Drills for Triathletes

Bike Handling Drills for Triathletes

When a triathlete shows up to pretty much any group ride, there is the usual banter about the bike handlings skills of triathletes or the lack thereof. In fact, it is almost a surprise when triathletes do have good bike handling skills! Our sport, especially the non-drafting version that the vast majority of us participate in, is not one that instills a lot of bike handling practice. Tri bikes are designed to be aerodynamic and fast going in a straight line.

Still, working on your bike handling skills is necessary. Improved bike handling skills instills more confidence, creates a safer environment, and can make you a faster triathlete. Playtri has been working with triathletes and cyclists of all ages and experience levels for over 20+ years to be safer, faster, and more confident bike handlers. And our coaches regularly provide one-on-one bike handling sessions with athletes in the DFW area. Below are my favorite bike handling drills for that I use when working with athletes one-on-one.

• Hold the Line: While in your aerobars, ride on the while line close to the shoulder. See how far you can ride without touching bare road. Try this at different speeds. As you gain confidence, try it one handed while you move your free hand to your water bottle, back of your jersey, back of your seat, helmet, etc. Make sure to practice with both hands.

• Parking Lot Criterium: In an empty parking lot, set up a set of cones that require you to make 4 left turns. To keep from sliding out in the turn, place more of your weight on your front while by putting your hands on the bull horns of your tri bike or in the drops on your road bike. Don’t pedal while you corner. Instead put your inside foot up and outside foot down, and lean toward the direction you are turning, keep pressure on the outside foot. Release the brakes when you start the turn and lean your bike, not your body, into the turn. As you gain confidence, lean further into the corner. Remember to look where you want to go and not where you are or at the corner.

• Figure 8: Set out two cones and perform figure eights going in each direction. As you progress, bring the cones closer. If you don’t have cones, use a parking spot in an empty parking lot.

• Bottle Grabs: This is very race specific. Practice grabbing a water bottle from someone standing on the side of the road. Then practice filling your front hydration and/or placing the bottle in one of your bottle cages.

Drills like these not only help you gain more confidence but also make you a faster and safer cyclist. And if you are looking for specific guidance for ways you can improve as a cyclist, you can book a one-on-one session with one of our coaches here: https://playtri-dfw-scheduling.as.me/private-lessons

If you have questions about anything this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Open Water Swim Drills for the Pool

There is a regular conversation I hear before every race and it goes something like this.

“Are you ready to race?”
“Yeah…” (chuckle) “If I survive the swim.”

“Well… good luck then.”

Many triathletes experience anxiety when it comes to open water swimming and it is completely natural. For one, our bodies are not designed for swimming. We don’t have gills or webbed hands and feet and we see poorly underwater. And we also do much of our swim training in an artificial environment that has good lighting, temperature regulated, clear, clean water with lane lines and etiquette rules.

The best way to get over open water swim anxiety is to swim in open water on a regular basis. (If you are in the DFW area, join us for our weekly Open Water Swim workouts starting in late March.) However, if access to safe open water is limited by location or conditions or time of the year, there are some drills you can do in the pool to help your open water swimming. Here are my favorites:

Sighting

If you are swimming longer sets, then this is an opportunity to incorporate your sighting on each lap. Sight at least once per length or every 6-12 strokes. Remember to use “alligator eyes” when sighting. Lift your head just so your eyes get above the water and then turn your head to breathe.

An added bonus, if you have the lane all to yourself, is to swim with your eyes closed and then open your eyes when sighting. This will help you practice swimming in a straight line in murkier water. If you do this, just make sure you know how many strokes each length is for you, so you don’t swim into the wall.

Turn at the T

Pushing off the wall at the end of each length gives you a bit of an added break. You can practice your turns by not touching the wall at the end of each length or turning at the T at the end of the black line on the bottom of the pool. Although this may be a tight turn it does help you practice getting back up to speed after a turn. If you can swim in a double lane, then you can practice wider turns.

Deep Water Starts

It seems most triathlons these days have time trial starts. However, you may end up doing a race that has a deep water start. These starts can happen in chest deep water or deep water. To practice these starts in the pool, do the following:

For chest deep water, stand in the middle of the pool and work on pushing off the ground into a sprint.

For deep water starts, start in the middle of the pool starting your swim for treading water or a stationary floating position.

Partner Swimming/Drafting

Many triathletes see other athletes as obstacles in the water instead of an advantage. Ideally, athletes should spend 100% of the race with their head within 1-2 feet of another’s hip, never having to forward sight and enjoying the benefits of swimming in someone else’s wake. If you regularly swim with another triathlete, then you can practice drafting in their wake just off the hip or swimming behind them on their feet.

If you have questions about anything in this article or are interested in scheduling a one-on-one swim lesson, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

SHOULD I EAT RIGHT AFTER A WORKOUT?

We often hear that we should eat right after we workout, but it's not always clear why, or just how soon after we should be eating

When we exercise, our bodies' arteries expand to send additional blood rich with nutrients and oxygen to the muscles being used. These arteries stay more "open" for up to 2 hours post-workout, and are the most open up to 30 minutes after. Eating within 30 minutes after finishing training uses that window to allow more nutrients to get to the muscles that were doing the most work, kickstarting the recovery process so you can adapt and feel good for your next session. The harder or longer the session, the more benefit you'll get from eating "within the window."

Because the calories you eat during this time are going straight to your recovering muscles, you also want to make them healthy calories from good food whenever possible. Chick Fil A tastes great post-workout, but as a regular thing fried food is not the way to go. Try to stick with whole foods post-workout - some combination of healthy carbs (vegetables, starches, rice, pasta, couscous) and protein (steak, salmon, chicken, beans). Your body will thank you later with quicker recovery!

Not able to get "real" food right after training? Some food is better than no food, so plan ahead and keep an energy bar or drink mix in your car or training bag for times when you aren't able to get a big meal right after a session.

Coach Emeric Arnaud is an experienced triathlete, and did track and cross country at Davis & Elkins where he completed his degree in exercise science. You can contact him at emeric.arnaud@playtri.com.

Why Use a Swim Snorkel?

By Coach Emeric Arnaud

A common issue for new swimmers is maintaining body alignment while swimming - at Playtri, this is one of the first things we talk about with new swimmers. While swimming freestyle the body should stay in a straight line, with a little side-to-side rotation to facilitate breathing and arm recovery - the body should also stay near the surface (we like to say the goal is head, hips and heels breaking the water) to avoid creating additional drag. When I first started swimming, every time I took a breath, I lost that alignment (this happens to almost everyone!) - my coach liked to call it "the snake" because my legs were always swinging left to right. Part of the issue was core strength, but even though I did lots of core work it still didn't fix my problem.

I started swimming with a swim snorkel so I could practice maintaining proper body position for long periods of time, without the interruption of the breath. A swim snorkel is different from a regular snorkel because you use it with your regular swim goggles, and the actual snorkel is positioned in front of the face instead of off to the side so that it doesn't interrupt your stroke (it also cuts through the water more easily). We usually have a few different models available at Playtri, but one of our favorites is the Finis Swimmer's Snorkel.

When I first started with the snorkel, I was too focused on going fast to really work on my technique and get the benefit - however, once I slowed down a bit and focused on maintaining the line of my body in the water, my swimming started to become much more efficient. I became aware of when I was maintaining good body position, and when I was losing it - I realized when it was being maintained I got much more forward motion out of each stroke, and was able to stay more relaxed. That efficiency led to faster swim times, and more energy for the bike and run - a win/win!

The swim snorkel also makes it easy to learn new swim drills, and do kick drills with better alignment than when using a board to hold the head out of the water - it's one of our most recommended swim tools at Playtri.

If you are new to using a snorkel, here are a few tips for incorporating it in your swim training:

• The first time you use the snorkel, put it on and practice breathing by the wall in the pool with your face in the water - avoid breathing in or out through the nose!

• If you have trouble with water getting in your nose (uncommon, but it does happen), get a Nose Clip to solve the problem

• Use the snorkel during your warm up to practice feeling good form before you move to regular swimming

• If you are a new swimmer, don't be afraid to do most of your training with the snorkel early on - good muscle memory will make adding the breath eventually much easier

Want help fixing your body alignment? Check out Playtri Swim Lessons - DFW and remote options available!

Coach Emeric Arnaud is an experienced triathlete, and did track and cross country at Davis & Elkins where he completed his degree in exercise science. You can contact him at emeric.arnaud@playtri.com.

Why Triathletes Need Carbohydrates, part 2

In part 1 of this article, I shared about the importance of carbohydrates for triathletes in training and racing. I mentioned the three macronutrients (protein, fat, carbohydrates) and the roles of each in supporting your activities. I specifically highlighted the role of carbohydrate consumption to help you avoid the bonk during training and racing. In this second part of the article, I will be highlighting why you need carbohydrates in your day-to-day nutrition.

Now here’s the disclaimer. I am a coach, not a registered dietician and I don’t play one on TV or social media. However, as an athlete and coach with Playtri I have seen the impact of these principles in my training and racing and in my athletes. (We do not make recommendations without backing it up with science and over 20 years of experience.) And as a Playtri coach I do make general nutritional recommendations to my Gold Level athletes who have done the performance testing that allows for these recommendations. So while I believe that the information I am going to share with you is useful and beneficial to 99% of endurance athletes, I also know that every athlete is different. I even work with some athletes who, because of underlying medical conditions, limit their carbohydrate intake in their daily diet. If, after reading this two part article, you have questions about nutrition, I am happy to talk and refer you to a registered dietitian for further questions.

Let’s start at the beginning: What is a carbohydrate? A carbohydrate is a sugar molecule. Carbs are found in foods and drinks and your body breaks down carbohydrates into glucose, which is a fast acting source of energy for your body. Glucose can be used immediately or stored in your liver and muscles for later use.

There are three main types of carbohydrates: fiber, starches, and sugars. Fiber is a complex carbohydrate, most of which our bodies cannot break down. Diets high in fiber help prevent gastrointestinal issues like constipation and make you feel more full. Fiber is found in foods like fruits, vegetables, nuts, seeds, beans, and whole grains. Although we want to include fiber in our diet on a daily basis, we want to avoid high  amounts of fiber before key training sessions and the 2-3 days before a race.

Starches are also complex carbohydrates made of lots of simple carbohydrates strung together. Your body breaks down starches into sugars and uses them for energy. Starches include, bread, cereals, and pastas. Starches are also found in vegetables like potatoes, peas, and corn. Starches take longer to metabolize than simple sugars.

Sugars are simple carbohydrates because they are the most basic form. There are naturally occurring sugars in foods like fruits, vegetables, and milk. And there are added sugars found in foods like soda, candy, desserts, processed foods, and sports nutrition items (think gels). It’s a good idea to limit ingestion of simple sugars except before, during, and after training and racing.

Here are a few of the day-to-day benefits of carbohydrates, especially starches and fibers.

1. Carbohydrates, with fat, provide fuel for the daily functions of your cells, tissues, and organs.

2. Carbohydrates, with protein, play a big role in muscle development and recovery.

3. High quality, nutrient rich, fibrous carbs support the microbiome in your digestive tract, where 70-80% of your immune system is located. Simple sugars can inhibit the microbiome and your immune system.

4. Carbs are the main energy source for your nervous system.

If you are serious about maintaining good health and fueling your endurance sport, then it is a good idea to include fiber and starches in your daily diet and save the sugars for training, racing, and the occasional treat. During heavy training periods, you need to increase your food consumption, especially carbohydrates, and you want to shoot for approximately 60% of your diet to be from carbs, 20% from protein, and 20% from healthy fats. And if you are in a low training period, you need to decrease your intake and you want to aim for 50% carbs, 25% proteins, and 25% healthy fats. If you are looking to improve your fat efficiency, change body composition, or have an underlying health condition, then it is can be beneficial to slightly decrease your carbohydrate intake during the offseason, far away from your key races for the year. Heavy training requires an increase in carbohydrate intake, not a decrease.

If you have questions about anything in part 1 or part 2 of this article, please reach out to me at jim.rowe@playtri.com. And if needed, I can recommend a registered dietitian whom my athletes and I have worked with in the past. Happy training and racing this year!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Why Triathletes Need Carbohydrates, part 1

For peak athletic performance, triathletes need to consume carbohydrates during training, racing, and throughout the day. Although there has been conversation over the years about endurance athletes eating low carb diets, there is really no way around consuming carbohydrates. Since carbohydrates play such an important role nutritionally, this is a two part article. Part 1 will be about why triathletes specifically need carbohydrates in their training and racing nutrition, while part 2 will focus on carbohydrates in day-to-day nutrition. What you will read in this article are principles that we here at Playtri Coaching have been applying with our athletes for almost 20 years. What you will read works for 99% of all the athletes we coach. (The exception being athletes with underlying medical conditions that require different dietary approaches.)

The human body is an amazing piece of engineering. We put food (plants, animal products, etc.) into our bodies, chew, swallow, our digestive system breaks it down, and uses macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins and minerals) to fuel, repair, grow, and sustain the body. What we eat becomes a part of our body and what we eat impacts the way our body functions in sport. We need a balance of macronutrients and micronutrients for our bodies to thrive. How balanced our fueling is has a direct impact on the body’s ability to perform in training and racing as endurance athletes. No matter your current training focus it is still important to consume protein, fats, and carbohydrates, because each macronutrient plays a role in training and racing. Generally, protein is for repairing the body in-between our athletic endeavors and fat and carbohydrates are used for fueling. However, the mix of fat and carbohydrates varies based on intensity.

At lower intensity efforts, fat is the primary fuel. This is great news because no matter who you are you have an abundant amount of fat available to fuel low intensity efforts (think long slow runs or bike rides at conversational pace). Even the lightest, leanest marathon runner has approximately 80,000+ calories available for fueling, while their carbohydrate stores have only 1,600-2,500 calories available. At lower intensities, many athletes burn a mix of fat and carbohydrates upwards of 400 calories per hour, while they can burn over 800 calories (mostly carbohydrates) per hour at higher intensities. Now you can see how important carbohydrate consumption is. Even at lower intensities you will run out of carbohydrate stores or “hit the wall” or “bonk” in a workout or race.

If you have ever run out of carbohydrate stores, then you have experienced the physiological equivalent of running out of gas in your car. Your body begins to shut down, it’s hard to turn the legs over, you need to sit and rest and consume some carbs right away. Although you still have enough fat calories available, you cannot continue unless you consume carbohydrates. Under-fueling or not fueling with carbohydrates during your training and racing can have negative impacts on your ability to perform to the best of your abilities.

Additionally, the importance of carbohydrate ingestion becomes more noticeable as the intensity of your efforts increases. Carbohydrates are your body’s quick energy source and as you do harder efforts your body utilizes more carbohydrates than fat until you hit max effort and are burning only carbohydrates.

This is the reason why I like my athletes (particularly 70.3, 140.6, marathon, ultramarathon, gravel cyclists, or RAAM cyclists) to do a Vo2 Calorie Expenditure test  for the bike and run. With this test we can see how efficient your body is at utilizing fat and carbohydrate stores, and then make adjustments in your training to improve that efficiency, and set a race strategy that includes Heart Rate goals and nutrition/hydration goals so you can complete and/or compete at the race distance.

To recap: your body needs all three macronutrients to function properly. However, when it comes to training and racing, carbohydrates reign supreme. Even at lower intensities when your body relies more heavily on fat, your body still utilizes carbohydrates. As intensity increases, your body utilizes more carbohydrates. As the length or intensity of a race or training session increases, you are more likely to “hit the wall.” A Vo2 Calorie Expenditure Test can help you determine your current efficiency and then make adjustments to your training and racing strategies.

In Part 2 of this article we will look at why carbohydrates are important for day-to-day nutrition.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Gear Recommendations for New Triathletes & Those Who Want to Excel

Getting into the sport of triathlon can seem overwhelming with all the equipment and deciphering which items are needed and which are nice to have. If you are looking to get started in triathlon at your local sprint race, here is a just-the-necessities list that will help you get through training and then from the start line to the finish. And as an added bonus, I’ve also included gear recommendations for taking next step whether that is moving up in distance or getting faster.

Note that you do not need to purchase all of these things at once to participate in your first triathlon. Often times new triathletes can be overwhelmed by the amount of gear that more seasoned triathletes have. Don’t let that stop you from enjoying this sport! When I started triathlon I was a relatively poor graduate student who trained primarily on a mountain bike and did my first two seasons on second-hand road bikes. I saved money, asked for gift cards for birthday and holiday gifts, rented gear, and volunteered at local races to get discounts on entry fees. A conversation with a Playtri coach or sales associate can help you determine the best route forward in purchasing triathlon items.

A game plan: Triathlon has a steep learning curve, be intentional about flattening it. If you are just starting out, Playtri’s Team Training and Training App is a great place to start.

If you are looking to excel, check out our Individual Coaching and 1-on-1 sessions.

Swim:

To get you started you need: a swimsuit, swim goggles, swim cap, and anti-fog wipes for your goggles.

To make big gains, these will help in your training: a snorkel, pull buoy, paddles. And these will help in your racing: wetsuit, goggles for different light conditions, and body glide.

Bike:

To get you started you need: a road bike with a professional bike fit that will allow you to ride safely and comfortably, a helmet, water bottles and cages, cycling shorts & jersey, flat repair kit, bike pump, and chamois cream.

To make improvements you will need: a triathlon bike with a professional bike fit, clipless pedals, bike computer, aero helmet, power meter, hydration & nutrition storage, winter riding gear, bike trainer, and carbon wheels.

Run:

Out of the three disciplines of triathlon, running is the least gear intensive. You need to the following: running shoes, socks, running shorts and shirt, and a way to carry nutrition and hydration like this.

Race Day Gear:

If you are starting out, you’ll need: a trisuit that is partially hydrophobic for fast swimming, wicks sweat, and reduces chafing; and a race belt to hold your race number.

To make improvements as an athlete you’ll want: a Watch & Heart Rate strap to accurately track and record your training metrics (distance, HR, pace/speed, cadence, time, etc.); a power meter to measure your power output on the bike; and performance testing to really dial in your training and racing intensities.

As I wrote earlier, to get started in triathlon you don’t need to buy all of these things at once. However, over time you will want to add to your collection of gear so that you can maximize your training and race day performance. Any Playtri coach or sales associate is more than happy to help you determine the best route forward in purchasing triathlon items.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Run Faster and Longer in 2023

By Coach Callie Guenther

As the new year approaches, many of us are setting fitness goals and looking for ways to improve our running performance. At Playtri we’ve been coaching triathletes and endurance runners for over twenty years - if you want to run faster and longer in 2023, here are a few things we’ve learned that can help. 

1. Set specific, achievable goals. Setting goals can be a great way to stay motivated and track your progress. Make sure your goals are specific and achievable and be sure to celebrate your accomplishments along the way. 

2. Train consistently. Consistency is key when it comes to improving your run speed. Make a schedule and stick to it, setting aside time for regular runs and speed training. 

3. Incorporate interval training into your routine: Interval training involves alternating between periods of high-intensity exercise and periods of rest or lower-intensity exercise. This type of training can help you improve your running speed by increasing your endurance and teaching your body to run faster for longer periods of time. Start with short intervals (30-60 seconds) with lots of recovery in between, and build as your body feels ready. 

4. Focus on proper form: Good running form is essential for maximizing your speed and efficiency. Make sure to keep your shoulders relaxed, your arms swinging naturally at your sides, and your feet landing softly on the ground. A run technique lesson with one of our coaches is a great place to get some individual guidance! 

5. Strengthen your core and lower body: Stronger muscles in your core and lower body can help you generate more power and speed when running. Incorporate exercises like squats, lunges, and planks into your training routine to build strength in these areas. 

6. Vary your terrain: Running on different terrains can help challenge your body in new ways and improve your overall running speed. Try incorporating hills, trails, and other varied terrain into your runs to mix things up and keep your body guessing. 

1. Don't neglect your nutrition. Proper nutrition is essential for optimal performance and recovery. Make sure you're fueling your body throughout the day with the right balance of carbohydrates, protein, and healthy fats to support your training. Replace carbohydrates during your workouts to keep running longer, and support faster recovery. 

1. Invest in the right gear. Having the right running shoes and clothes can make a big difference in your performance and comfort. Look for running shoes that fit well and provide the support you need, and invest in moisture-wicking fabrics to keep you cool and comfortable on your runs. 

2. Get enough rest and recovery: It's important to give your body time to recover after intense workouts in order to improve your running speed. Make sure to get plenty of sleep and allow yourself adequate rest between workouts to help your body recover and become stronger. 

With a little dedication and these tips in mind, you can run faster and longer in 2023 and achieve your fitness goals. Happy running! 

Callie Guenther is a Playtri Level 2 Certified Coach, and specializes in working with female athletes. Learn more about Coach Callie at www.playtri.com/callie-guenther, or email her at callie.guenther@playtri.com.  

Beginner Freestyle Technique

Triathletes come from many different backgrounds and experiences, but arguably most triathletes are later onset swimmers. There are some athletes who come to the sport with an extensive background in swimming, but if you are reading this article, you are probably one of the athletes who is just learning to swim or looking for some tips to improve your swim.

As a swim coach, I have worked with beginner swimmers to junior nationally ranked elite swimmers, and I have come up with a few key ideas that will help any new swimmer start their journey in the sport of triathlon.

Relax and Breathe

Late onset swimmers tend to panic in the water, as they are not yet comfortable with the idea of holding their breath while exercising. The first thing that any new swimmer should focus on is getting their breathing under control. A coach may talk to you about breathing patterns, but as a new swimmer, getting comfortable with simply holding your breath and taking in your breath at the proper time will make a huge difference in your swimming. Athletes should learn to blow all their air out underwater (blow your bubbles) BEFORE turning their head to the side so that they can take a quick breath and get their head back in the water.

This can be achieved by utilizing a kickboard and kicking with your head down and taking breaths every couple of seconds. Taking away the arms to focus on specifically the breath allows for the athlete to make changes as necessary for improvement.

Take Your Time and Focus on Technique

Swimming is a very technique focused sport, and this is very important in the sport of triathlon. Many times, athletes will “try harder” in a sport to get better, such as pushing harder on the bike, moving your legs faster on the run, etc. This means of improvement will not work in swimming because an athlete that “tries harder” in the water will generally mean that they do not have the correct feel for the water or miss key aspects of their stroke.

In swimming, to go faster, an athlete must go slower. This may seem counterproductive but slowing down to focus on drills and specific aspects of the freestyle stroke will allow an athlete to not only be more comfortable in the water, but also develop a feel for how they should feel as they are training and racing. Take your time when you are focusing on drills and really get a feel for the water. Understand how your palms feel as you initiate your stroke. Figure out the positioning of your hips that allows you to be the most streamlined in the water. Keep your head down, hips up, and elbows high. Tighten your core and focus on smaller kicks to allow your body to stay in a solid bodyline, but also to utilize more than just your arms. All of these are just a couple of examples that can help you as a new swimmer. 

Be Productive and Do Not Focus on Distance

As swimmers progress, they will focus on total yards or meters swam. However, this is not something that new swimmers should do because they are still learning the basics of the sport. A 20 to 30-minute swim session can be largely productive if the athlete focuses on specifics. Each session in the pool is an opportunity for growth, so perform every movement with a purpose. If your coach tells you to focus on kick for one session, understand that you may not hit the same yardage as previous sessions, and that is more than okay. The focus on that session would be on utilizing your lower body efficiently. This is just one example of having a focus for each swim session, and just one of the many reasons you should look into getting a coach (contact me at michael.rourke@playtri.com so we can talk about your triathlon goals).

Have Fun!

Triathlon training can be long and monotonous. Have fun with your training and do not be too hard on yourself after a “bad session”. Triathlon is a fun sport full of athletes from elite level athletes to brand new athletes who are looking for health goals outside of the finish line. The best thing you can do for your own training is to embrace the process and enjoy the journey. If you are looking for some specifics about swimming, check out some of our swimming articles on the Playtri Coach’s Blog. Happy swimming!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.

Training for your First IRONMAN

Training for your First Ironman

Congratulations! Perhaps you have signed up for your first full Ironman or you are thinking about it, either way it’s a big, exciting endeavor that requires proper planning so that you can maximize your training and achieve your goal. As a coach who has helped many triathletes complete their first Ironman races and even qualify for Ironman World Championship, here are my pointers for getting ready for your first Ironman.

Commit to consistency

Training for a full Ironman takes a good amount of time that requires you to be committed and consistent. And that training time means time away other things, such as evening events, friends, and even family time. The commitment to consistent training requires that you have the support of every one in your support team.

Ultimately it comes down to a decision. Do you want to be an Ironman or not? If yes, then you need to commit to the work, day in and day out. If no, then consider signing up for a shorter race. Shorter races don’t make you less of a triathlete. Shorter races make you a different triathlete. Not every triathlete needs to (or can) do a full Ironman.  And that’s okay. But if you sign up for an Ironman, then you need to be ready to take the time and do the work.

Win the Morning

Early morning workouts are a good backbone for Ironman training. If you have a full personal life or a busy work life or both, then you know how tired you can be in the afternoon or evening. If your long training days are on the weekends, then waking up early during the week to do 60-90 minutes of training before life gets going is a good goal. Just know that if you plan to wake up early to train, you need to go to bed early and it is beneficial to set your training gear, nutrition, and hydration out before you go to bed.

Nail the Basics

If you can do the following things consistently, then you are doing better than most triathletes. This is very simple, but it is not easy.

1. Daily nutrition & hydration — eat healthy 80% of the time, eat for fun 20% of the time. Supporting your training sessions with proper fueling an hydration is key, stay hydrated throughout the day, and get in nutrition immediately after your training sessions. 

2. Prioritize sleep and recovery — Aim for at least 7 hours a night, 8+ is better. While you sleep, your body is producing human growth hormone and repairing your body. 

3. Strength training 2x a week (most of the time) — For endurance athletes, strength training isn’t about building bulk, it is about improving neural pathways and building muscular endurance. Strength training can be part of your regular workouts: riding or running up hill; big gear, low cadence work on the bike trainer, and swimming with paddles. A lot can be done with a pull up bar, 25 pound dumbbells, mini bands, and dryland swim cords. Include exercises such as pull ups, squats, hamstring curls, lunges, push ups, and a lot of core work.

4. Mobility work (every day) — You can only train and race as well as you can move. Regular daily work with a foam roller and massage gun and dynamic warm ups and warm downs around your workouts make positive impacts on being able to do the training you need to do.

Fix your weaknesses

I have coached athletes who have signed up for an Ironman without a bike and/or unable to swim. If you have an obvious weakness then it needs to be addressed really early and often. For these athletes, we immediately worked with our bike fitters to find a good bike and we had regular one-on-one swim sessions and enrolled in the Swim Foundations class.

Work with a coach

A good triathlon coach is well worth the financial investment. A good triathlon coach ought to tell you if your Ironman goal is realistic based on your schedule, lifestyle, and strength/weaknesses. Your coach should also be able to make you a very good training program that is adaptable, fits into your schedule, and stretches you as an athlete. Your coach should also help you determine your heart rate and power zones, guide you in nutrition & hydration practices, and give you the resources and tools to help you flatten the learning curve when it comes to long course racing.

Congratulations again on signing up for an Ironman! If you have any questions about training and racing Ironman or you are interested in coaching, feel free to reach out to me at jim.rowe@playtri.com. 

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Performance Testing Makes You a Better Athlete - Here's Why

Back in 2019, Playtri had the privilege of hosting a group ride and Q&A session with Craig “Crowie” Alexander (3x Ironman World Champion, 2x Ironman 70.3 World Champion). The group ride was, of course, fun and well attended, but the best part of the evening was the Q&A session. Craig talked quite a bit about his approach to training, which offered fascinating insight into how one of the top performers in our sport was able to have such a successful career. Two things he said in particular have stuck with me over the years since that event.

The first: “Don’t get injured. Don’t get sick.” And the second (related to the first): “Use all available tests to help you succeed.”

If we wish to have solid performances in endurance sports we need to stay consistent in our training. When we get injured or get sick, we cannot stay as consistent. Depending on the severity of the injury or illness, we may even need to completely shut down our training and racing for weeks or months.

As a coach the past four years and a competitive age group triathlete the past 18 years, I’ve observed that often injury and illness can come from our inherent desire to get faster as endurance athletes. We know the goal is to be faster, so we train harder. We swim faster and longer. We do intervals on the bike trainer or enter into Zwift races on a weekly basis. We do intervals on the track or mile repeats with minimal rest. We lift heavy and attempt complex movements in the gym. And we may see some short-term gains (like I did when I was doing this type of training consistently early in my triathlon years) but we also expose ourselves to an increased risk of illness and injury. Which, sadly, I also experienced and forced me to take months off from the sport.

This is where performance testing is very helpful for every endurance athlete - age group and elite. Performance testing (along with working with a coach) can eliminate the majority of the guesswork in your training and racing. Performance testing allows you to follow the KISS rule: Keep It Simple and Systematic. Depending on the test you can learn: the best heart rate and power zones for different types of workouts and races; the amount of fat and carbs your body burns during a specific type of workout; how much sodium you lose in your sweat; and how many calories your body needs to function during the day without damaging your metabolic system. Performance testing gives you a strong knowledge of what your body’s current abilities and functionality are, so that you can make informed decisions with your coach about the best training to reach your racing goals.

Playtri offers a variety of performance testing that can be scheduled here - here’s a quick run-down:

Blood Lactate Testing for Bike and Run:

• Test with a 45-60 minute exercise protocol that includes fingertip capillary samples (blood samples) that are instantly analyzed to determine blood lactate content at the time of the sample. We’ve been doing this for over 20 years and use a proprietary testing protocol that is based on previously proven principles, and has been backed up by our in-house research and testing.

• This test determines your individual heart rate zones for a specific activity, like running or cycling (you should always do a separate test for each activity type). Also includes power zones for athletes riding with power.

• We recommend athletes have this test updated every 6-12 months as zones can shift depending on the volume and intensity of an athlete’s training load over time.

Vo2 Calorie Expenditure Testing:

• Uses a method known as “indirect calorimetry” to determine fat and carbohydrate burn during a specific activity by analyzing expired air with the use of a metabolic cart. Athletes wear a mask connected to the metabolic analyzer while completing a 15-24 minute protocol.

• This is one of our “secret” weapons for long course athletes, those looking to lose weight, and those looking maximize recovery nutrition protocol for high level training.

• We recommend doing this at the beginning and end of a training cycle for a goal - the longer the goal race distance, the more valuable this information becomes.

Advanced Sweat Testing

• Determines sodium-to-water ratio in a person’s sweat - this ratio can vary up to 500% across athletes, which means that your friend’s electrolyte replacement plan may not work for you.

• This test doesn’t require any exercise protocol - all you have to do is sit in a chair and answer some questions while we collect sweat to analyse - and it includes personalized hydration recommendations tailored towards your goal race(s).

• Strongly recommended for all athletes pursuing health or performance, but especially for long course or competitive short course goals.

Resting Metabolic Rate Testing

• Measures current Resting Metabolic Rate (RMR), which provides a baseline caloric intake for daily nutrition.

• Strongly recommended for any athlete trying to manipulate or intentionally maintain body weight, and those looking to maximize recovery nutrition protocol for high level training.

If you know you want to train smarter via performance testing, but aren’t sure where to start, head over to www.playtri.com/testing for more information on all our available test types.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Gift Guide for Triathletes

Gift Guide for Triathletes

2022 was a great season year for racing! If your special someone is a triathlete, they most likely raced and trained a lot this year. This means some of their gear needs to be refreshed as they begin getting ready for the 2023 season. Here are some suggestions from a coach/competitive triathlete.

Stocking stuffers:

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

• Chamois Creme & Body Glide — There’s nothing worse than chafing for a triathlete. And there’s nothing worse than a triathlete complaining to a loved one about chafing. Safe them and yourself from an awkward conversation.

• Compression tights — Your triathlete might just try to get a long workout in before you travel to Grandma’s house. Compression tights will help their achy legs recover while in the car or on the plane.

Swim:

• Goggles — A fresh set of goggles is a great way to start the new year.

• Finis Manta Paddles — Some of the best paddles out there for improving strength and stroke efficiency.

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

Bike:

• Garmin Varia Rear Taillight — The best rear light and rear facing camera for cycling at any time of the day. Keep them riding safely in 2023.

• Bike Fit — Before your triathlete spends a lot of time on the trainer this winter, make sure they are comfortable on the bike. An annual bike fit is recommended.

• Smart Trainer — A great tool for improving your cycling during the cold months and hitting specific intervals.

Run:

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

• Garmin Forerunner 955 Solar — the best watch for for triathlon if you are looking to simplify the number of devices you use during training and racing. This watch does it all: HR, Spotify, Power Meter connection, Garmin Pay, the mapping capability is a nice touch, and it’s powered by the sun!

• Theragun Mini — An excellent self massage tool for traveling to races and to have at work.

They’ll love you forever gifts:

• Coaching — If you truly want to make 2023 your best season ever, then a coach is the best triathlon related expense you can make. With over 20 years of coaching, Playtri Coaching works for new triathletes and those looking to qualify for National and World Championships.

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

• Performance Testing Packages — Don’t just invest in their gear. Invest in helping your triathlete improve their overall training and racing.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Kind regards,

Coach Jim Rowe

Playtri Level 4 Coach

Coach Education Lead

USAT Level 1 Coach

NASM CPT

IM 70.3 WC Qualifier

PLAYTRI | The Official Triathlon Store of IRONMAN & USA Triathlon

Endurance Athletes + Body Image

If you start typing “Kristian Blummenfelt” into a Google search bar you will notice that in the top five suggested searches are things like “Kristian Blummenfelt bike” (because it is a bit odd looking) and “Kristian Blummenfelt weight” or “Kristian Blummenfelt weight and height” or “Kristian Blummenfelt body fat.” Within the triathlon (and endurance sports in general) community, is a preconceived notion of what athletes are supposed to look like. Blummenfelt’s recent streak of incredible wins and podium finishes has shown the unfortunate side of the triathlon community that believes if your body doesn’t look a certain way, then you must not be a good triathlete.

In fact, you can even do another Google search around “triathlete + BMI” or “triathlete + weight loss” or “ideal body for triathlon” and quickly go down an unhealthy rabbit hole that will have you questioning your nutritional choices and muttering some choice words about the influence your parents’ body types have on your genetics. It is healthy to want to learn how to fuel properly so that you can maximize your athletic performance. It is not healthy if that desire to improve athletic performance leads to under-fueling, extreme dieting, and other forms of disordered eating.

So I strongly suggest that you don’t do those Google searches. As an endurance athlete who has struggled with disordered eating and as a coach who talks with my athletes about proper fueling, I know how dangerous this rabbit hole can be. It’s tough to claw your way back to health when you constantly think losing 10 pounds will make you faster so you cut back on your fueling and then you eat two huge plates of food after your workout, hang your head in shame, and then start intermittent fasting. (For what it’s worth, I’m currently 10 pounds heavier and faster and healthier than when I thought losing 10 pounds would make me faster and healthier and look better.)

However, if you are looking to maximize your athletic performance here are a few things to consider.

• Skinny doesn’t equal fast. Fast equals fast. Improvements in endurance sports are achieved through focused work which means listening to your body, fueling for your training properly, giving it the macro and micro nutrients it needs, allowing it to rest when it needs it, and working hard when appropriate.

• Check out the different testing available at Playtri Dallas that can help you appropriately dial in your nutrition. Tests that can help you dial in your nutrition include Resting Metabolic Rate, Vo2 Calorie Expenditure for bike and run, and Blood Lactate Testing for bike and run.

• Work with a coach who looks at the whole athlete. A coach like this can design a sustainable training plan and advise you on healthy nutrition and hydration.

• If you are susceptible to disordered eating, please seek help with a nutritionist and a psychologist that work work regularly with people who struggle with disordered eating.

Remember, we do endurance sports because we love the challenge and the grind. When we become hyper focused on achieving an ideal body or the perfect racing weight, we begin to lose the joy and fun of sport. If you find yourself in this place, reach out to someone who can walk with you back to joy, fun, and a healthier mindset.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Common Factors for Success from a Coach’s Perspective

Within the next few weeks, all of my athletes will have wrapped up their 2022 season and begin their transition (or off-) season. As I look back at their Training Peaks files, notes I have scribbled in my planner on their training, and review their race and key workout reports, I notice that there are a few common factors for my top performing athletes. And “top performing” doesn’t mean just the athletes at the pointy-end of the race. My top performing athletes this year included people such as an Ironman World Championship qualifier, a first time Ironman, a randonneur, a first time triathlete, a marathoner, a first time obstacle course finisher. Not all of them actually completed their race or reached their desired goal, but they made huge improvements as athletes and performed on race day in a way that made me incredibly proud to coach such stellar human beings. 

Here are the five factors that were common amongst all of my top performers.

1. Consistency in Training and Communication. All of my top performing athletes were consistent in their training. Day in and day out, they got the work in. If, for some reason, they weren’t able to complete a workout, they reached out to me to tell me why they couldn’t or ask me to reschedule, adjust or modify the workout. They understood the importance of consistent training for reaching their goals and we worked together within the confines of their other commitments (work, family, volunteering, etc.) to put together a plan that stretched them, challenged them and made them better athletes.

2. Commitment to nailing the basics. They regularly got at least 7-8 (or more) hours of sleep each night. They ate a mix of carbohydrates and protein within 30-60 minutes after their training (most of the time). They ate 80% for fuel and 20% for fun. They hydrated throughout the day and during their training sessions. And (most of the time) they planned ahead, so that they were able to move fluidly from work or family to training and back again.

3. Strength Training. They all incorporated regular strength training into their week. Depending on the time of year, that was once or twice a week. And they used different tools: suspension trainers, resistance bands, mini bands, dumbbells, barbells, calisthenics. Some came with their own strength routines, while most asked for guidance, but all of them regularly lifted weights and/or moved their bodies in ways that allowed them to improve as the athletes they wanted to be.

4. An Appetite and Joy for Learning. These top performing athletes would consistently: ask questions; send me video of their swim, bike, or run form to review; want to understand the why behind a workout or training block; get excited to learn and work on implementing a new skill or way of doing things.

5. Ability to Compartmentalize. All of my athletes have big lives filled with big commitments such as work in the medical field, stay at home parents, or travel regularly for work. Still when they get to their training, these top performers were able to focus solely on their training. They did their best to not allow other aspects of their lives seep into another.

As a coach it is an absolute pleasure to see athletes achieve their goals, but it is a bigger pleasure to see athletes committed to the process. If you are looking to make some gains this next (coming) year, then think about incorporating these attitudes and practices on a daily basis.

Jim Rowe is a Playtri Level 4 Coach, a USAT LI Certified Coach, and NASM Certified Personal Trainer who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe.

Swim Equipment to Build Strength + Technique

Swimming is one of those sports that can take a lot of time and focus to make marginal gains. A late onset swimmer (someone who began swimming as an adult) is someone who can benefit from increased time in the water, as well as specific equipment that is made to help create efficiency in the water. As a swim coach for amateur and elite swimmers, swim equipment is something that we use daily, and I have translated this use of equipment to coaching triathletes of all levels.

Swim Snorkel

A swim specific snorkel is arguably the most useful piece of equipment for triathletes struggling with body position. A snorkel allows the athlete to keep their head down and focus on the strokes and kicks without having to add in the extra step of breathing while swimming. This is a tool that can be overused, but it can be beneficial to all athletes looking to improve their swim and overall body position in the water, and is helpful for learning new skills and drills.

Paddles and Buoy

Triathletes utilize their legs in the bike and the run portion of a race, so the swim portion should be primarily upper body focused. The less a triathlete can use their legs in the swim, the more rested their legs will be when they get on the bike. A pull buoy is a piece of equipment that sits between the legs of the athletes and acts as a float to help align the body properly and lift the hips to the surface of the water. Body and hip position in the swim is crucial for an athlete, and a buoy teaches an athlete what proper body position feels like. Paddles (such as the TYR Catalyst Stroke Paddles) create a greater surface area for the “catch” of the stroke, which in turn creates more resistance and a stronger overall pull. The consistent use of paddles will help build the swim specific muscles in the upper body, such as forearms, triceps, and lats.

Fins

Fins are not only used to build strength in the legs, but they also help teach the proper kick mechanics. Many late onset swimmers will have too much of a knee bend, to where it looks as though they are “riding a bicycle” while they are kicking. Too much knee bend, creates a circular kick, which in turn results in a non-propulsive kick that increases drag and wastes energy. The utilization of fins not only create resistance to build kick specific strength, but it teaches the athlete to kick properly with more of a “relaxed knee bend” to create a more fluid kicking motion. Short fins are better for athletes who are more comfortable with swimming and are looking to build more leg strength, while longer fins are good to teach that proper kicking motion. Fins are also a great tool to use during drills to help ensure the hips do not sink and the body position stays proper throughout the slower swimming process. Be careful when using fins as they do put more resistance on legs - build up to longer sets.

Honorable Mentions

Stretch or swim bands are a great way to build swim specific upper body muscles. If you are unable to get to a pool or want to add an extra element to building your swim, look into adding bands to your bag of equipment (they also make a great race day warmup option for races that don’t allow you in the water pre-race). You can also use different types of paddles, such as freestyle paddles, agility paddles, or fingertip paddles to build different parts of your stroke, such as the catch or the arm tempo.

Finally, it is worth mentioning that while all pieces of swim equipment are great, it is important to use them purposefully and not to become too reliant on any piece of equipment. If you have any questions about swim equipment, or anything swimming related, do not hesitate to reach me and michael.rourke@playtri.com.

If you are looking for a remote swim analysis (available to athletes worldwide) or private swim lessons, click this link https://www.playtri.com/playtri-swim-lessons. Happy swimming!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.

After Your Race Season

You just finished your A-race and already have next year’s goals in mind. I recommend a week or two of easy recovery activities (i.e., sight-seeing, social runs, or coffee rides) to keep moving after a big race and then begin 2 weeks of doing nothing swim, bike, run related. This allows you to unwind mentally and physically and dedicate some time to analyzing your season.

Taking time totally off allows your muscles and tendons to repair and it is beneficial to lose some fitness at this point. This allows the body to transition to the first block of the next season. Traditionally, this will be base building but can also be high intensity for a reverse build, but that is worthy of a separate article. Either way, you are going to want your body healthy and prepared for the increasing stress. Visit a chiro or PT to address any imbalances or nagging issues. This phase does not require being a couch-potato. You enjoy exercising so you should continue that habit. Just do so in ways other than swimming, biking, and running. You can roller blade, hike, rock climb, kayak, or any number of activities. Just enjoy yourself, don’t follow a training plan, and don’t work hard.

Use this time to reflect on the past season. Make notes of your shortcomings in races. Identify some low-hanging fruit to incorporate into training such as bike handling, nutrition, or transitions. Some of these can be resolved with 1-on-1 lessons with a coach. Identify your fitness limiters of the season so you can prioritize them for next season’s training.

Begin developing next years goals. Goals can include increasing distance, qualifying for championships, or shaving time off races. Begin developing a plan or contact a coach to help you evaluate your goals and your commitments. This is a great value Playtri coaches provide in our Individual Coaching programs.

Rest, regroup, and develop a plan of attack for next season.

Coach Ryan Siebert is a Level 3 Playtri Coach and a USAT Level I Coach with Long Course Area of Focus.