Why Bike Fit is so Important

Why Bike Fit is so Important

Whether you are new to cycling or have been cycling for a long time, a bike fit is one of the best investments into your cycling that you can make. It is a critical component of reaching your potential on the bike. At Playtri, we combine over 20 years of coaching and over 20 years of bike fit experience to help you achieve increased speed, endurance, and comfort on the bike.

When an athlete asks me about how they can get faster on the bike, the first thing I ask in return is about their bike fit. If you haven’t had a bike fit or you haven’t had a bike fit in over a year or your fitness/racing goals have changed or your body has gone through changes because of age, injury, or body composition, then it is time for a bike fit.

A proper bike fit means the bike fitter makes sure that your bike is the correct size for your body and that your position on the bike is optimal for performance, safety, and efficiency. We want to make sure that you can safely handle the bike whether you are in the aero bars or out on the hoods or bull horns. And we also want to make sure that your position doesn’t put too much strain on your back, hands, shoulders, feet, or butt. If you are uncomfortable on the bike, then you cannot sustain your position or effort for very long.

If you are going to be purchasing a new bike and want to get bike recommendations based on how your body moves on the bike or ordering a custom-made bicycle, then a Playtri Fit First is the best option. This bike fit is performed on a fit bike system (such as Retul or Guru) using 3D motion capture technology. With this fit, you receive you receive one free follow-up appointment within a year of your initial fit and a pdf report of 3D and 2D body parameters, 3D bicycle fit coordinates, and bike frame geometry. And if you already own a bike and want a very accurate fit, then you can do a Retul/Guru Bike fit with your current bike.

If you are a beginner or intermediate rider or want a more budget-friendly option, then a traditional bike fit at Playtri is an extremely effective option. A Playtri traditional bike fit provides you with the same adjustments as a motion capture fit, backed by our 20+ years of fit experience, but without the dynamic data capture. This fit also includes one free follow-up appointment within a year of your initial fit. If you bought your bike from us, then your purchase includes a traditional bike fit.

As one of the bike fitters at Playtri Dallas, a coach, and as a competitive age group triathlete who has ridden numerous bikes over the years, I can attest to the importance of a proper bike fit as your body and goals change.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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

Get into Gravel: Your Comprehensive Guide Riding and Racing

Get into Gravel: Your Comprehensive Guide to Gravel Riding and Racing

Discover the Freedom of Gravel Grinding

Gravel riding, the perfect amalgamation of road cycling's speed and mountain biking's adventure, has captured the hearts of cyclists seeking new challenges and camaraderie. This comprehensive guide dives deep into the essence of gravel grinding, offering insights for newcomers and seasoned riders alike to navigate this exhilarating terrain.

Why Gravel?

The allure of gravel lies in its promise of adventure, the thrill of exploring uncharted territories, and the sheer joy of cycling without the constraints of paved roads. Gravel routes are often less traveled, offering a serene escape into nature and a test of one's endurance and skill.

Essential Gear for the Gravel Adventurer

The cornerstone of a great gravel experience is the right bike. A gravel-specific bike strikes a balance between a road bike's nimbleness and a mountain bike's resilience. Key features include wider tires (35mm or more) for traction and comfort, a sturdy frame, and disc brakes for reliable stopping power in all conditions. Accessories like tubeless tire setups and GPS devices for navigation can enhance your ride. Comfort is king, so invest in quality cycling apparel, including gloves, padded shorts, and weather-appropriate layers.

Training for the Road Less Paved

Gravel riding demands a unique blend of endurance, strength, and technical skills. Building a solid base with long, steady rides is crucial, complemented by interval training to boost cardiovascular fitness. Incorporate hill repeats and off-road drills to master varied terrains and improve bike handling. Flexibility and core strength exercises can also prevent injuries and enhance overall performance.

Mastering Nutrition and Hydration

The unpredictability of gravel rides necessitates a foolproof nutrition and hydration plan. Prioritize easy-to-digest foods and energy snacks for sustained fueling, and experiment with hydration packs and bottles to maintain fluid intake. Tailor your nutrition strategy to the ride's duration and intensity, ensuring you have enough reserves to tackle unexpected challenges.

The Transition to Gravel Racing

Gravel racing adds a competitive edge to the adventure. Start with local, less demanding races to familiarize yourself with the racing scene and gradually progress to more challenging events. Strategic planning, from pre-race nutrition to in-race tactics, plays a pivotal role in racing success. Mental resilience, the ability to adapt to changing conditions, and maintaining a positive attitude are as important as physical preparedness.

Building a Community on Gravel

The gravel cycling community is renowned for its welcoming and supportive nature. Engaging with this community through group rides, forums, and social media can enrich your gravel experience. Local bike shops and cycling clubs often host rides and events, providing opportunities to connect with fellow gravel enthusiasts and share tips, routes, and stories.

Conclusion: The Gravel Journey Awaits

Gravel riding is more than a sport; it's a journey that offers endless adventures, personal growth, and a deep connection with the cycling community. Whether you're drawn to the tranquility of solo rides or the exhilaration of racing, gravel has something for everyone. Embrace the challenge, respect the journey, and let the gravel roads lead you to your next adventure.

About the Author

Coach Callie Guenther is a seasoned cyclist and coach with a deep passion for the great outdoors and endurance sports. With extensive experience in guiding cyclists through their gravel riding journey, they bring invaluable insights and inspiration to those ready to explore the path less traveled.

How to Travel with your Bike

How to travel with your bike

One of the greatest experiences is riding your bike on roads that are far from your normal training grounds. Traveling with your bike opens up a world of possibilities, the challenge of unfamiliar terrain, and the thrill of adventure. Whether you plan to go by plane, train, or automobile, this article will help you figure out the necessary steps to plan for your trip accordingly.

The easiest way to travel with your bike is by car. You can choose to put your bike inside the car or on the outside with a reliable bike rack like one of these. Personally, my first preference is to place my bike in the car if there is room because it is more protected from the elements inside the car. However, when I am traveling with my family and my bike, I use a hitch rack as it allows for access to the car trunk.

If you are traveling with your bike by train (whether that is in Europe, commuter train, or Amtrak), it is important to check the policies of the train company before you arrive. As some companies may allow you to bring your bike on as is, while others will require a bike box or bag like these from Scicon. Know that most trains have limited space for bikes so may require reservations.

If you prefer to not travel with your bike, then shipping is also an option. However, that usually requires you to drop off your bike for shipment well in advance of your trip, thus limiting your training time with your bike beforehand.

Flying with your bike requires some preparation to make sure your experience is hassle-free. Check the airline policies and fees for bike transport. Measure and weigh your packed bike to make sure it fits within the weight and size restrictions. Use a bike box of bags like these from Scicon. And arrive early to check in your bike and when you arrive at your destination make sure to inspect your bike as soon as you can, just in case you need to file a claim with the airplane company.

Whenever you need to pack your bike in a bike box or bag, then it is a good idea to do the following:

• Remove your pedals, wheels, and rear derailleur.

• Wrap your pedals and rear derailleur in protective wrap.

• Partially deflate tires and shocks.

• If flying, remove all CO2 cartridges from your saddle bag as these are not allowed on airplanes.

• Make sure that all riding essentials and tools for building your bike are packed.

• If flying, pack your ride essential items (pedals, shoes, helmet, GPS computer) in your carry-on so that if your bike doesn’t make the flight you can still rent a bike and ride comfortably.

• Have a transportation plan for when you arrive at your destination. Bike boxes/bags are quite large and do not fit in standard rental cars.

If you are not comfortable packing and unpacking your bike, then speak with the service department at Playtri. Our mechanics are well-versed in how to pack and unpack bikes for travel and shipping.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 Stay Motivated while Training Indoors

How to Stay Motivated while Training Indoors

Wintertime is here, and that means that inclement weather plays a factor in how you can complete your workouts. When cold and rainy weather forces you to stay inside for training, it is important to figure out ways to stay motivated. Indoor training can be a daunting task, but with some careful planning and creative workouts, it is possible to effectively train indoors for some of your most focused sessions of the week.

Training Space

When it comes to indoor training, the space in which you train is crucial to the success of your sessions. This may include a gym with a pool, a cycling studio, a basement/garage gym, or a “pain cave” set up with your bike on an indoor trainer. Creating and/or finding a space that gets you excited to train will help keep the motivation high as the temperatures drop and inclement weather becomes a factor. When looking for an indoor space in the form of a gym, find a space that has all the equipment and amenities you need to train for all 3 disciplines to help streamline the process.

Embrace Technology

Technology can be a great tool for indoor training and keeping motivation high throughout the winter months. This can include an indoor bike trainer, such as the Wahoo Kickr Core, or a smartwatch, such as the Garmin Series sports watches. These pieces of technology can help kickstart your training sessions and give you the necessary feedback to help you see improvement as you go through the indoor training months. Another great way to embrace technology would be software such as Zwift, which is an indoor cycling and running app that can help bring motivation with different challenges and adds a sense of gamification to your training. Finally, an app such as Strava brings about a sense of social media into the fitness world helps keep you motivated with different monthly challenges, and keeps you up to date with some potential training partners.

Mix Up Workouts

Training indoors can be monotonous and isolating, so do not be afraid to mix things up and try new things. You can always implement elliptical or rowing workouts to add a sense of cross-training to building your cardio base or set monthly goals for different types of workouts or segments (on Strava or Zwift). Adding different kinds of strength training such as band work that mimics the movement of swimming or jumping rope to

increase cardiovascular endurance and muscular endurance in your legs. Finally, maybe adding in some group workouts, such as a spin class or a HIIT group class, can change the dynamics of your training and help break through the low-motivation periods of training indoors.

Set Goals and Triathlon-Specific Training Programs

Joining triathlon-specific training sessions or downloading a training app, such as the Playtri Training App, will help you structure your training and develop a weekly routine that will make it easier to stay motivated. Hiring a Playtri Coach is also a great idea to build an indoor training plan, and your Playtri Coach can help you develop the most effective indoor sessions possible. Goals are critical to success, so whether you are setting your own goals/commitments for the indoor training season, or discussing them with a coach, utilizing goals/commitments will reduce decision fatigue and help you get to your workouts quicker and with more motivation. We all know “why” it is important to train, but determining the “how” will determine your success in the sport.

Coach Michael Rourke is a Level 3 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 and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

Why You Have to Get your Bike Serviced When Training Indoors!

Why You Have to Get Your Bike Serviced When Training Indoors!

If you only cycle indoors, you might think you’re exempt from bike care and maintenance. After all, how much damage could indoor riding really do to your bike? 

Did you know riding your bike indoors can be just as hard on it as riding outdoors? Much like the outdoor elements, your corrosive sweat can take a toll on the condition of your bike. Because there is significantly less airflow over your body when riding on the trainer, more sweat accumulates and drips onto the bike regularly. This will affect performance on almost all of the components on your bike more rapidly than outdoor riding. In general, corrosion from sweat is the biggest indoor training maintenance issue for bikes.

Areas of your bike affected by corrosion on the indoor trainer include: 

· Handlebars, Handlebar Tape, and Stem 

· Bolts

· Chainring

· Cassette

· Chain

· Rear Wheel Skewer

· Anything Metal on your Bike! 

It’s also easy to forget about your drivetrain when riding indoors. While your chain won’t get as dirty from riding outside, it will collect dust, and wear down, and the lube will eventually dry up. It’s important to note that riding on a worn-out chain will cause premature wear of more expensive components like chainrings and cassettes. The last thing you want is for the chain to snap causing you to fall off your trainer!

If you are using a wheel-on trainer, you will also need to get your tires checked for wear. Worn tires can be hazardous if the athlete gets out on the road with them. By maintaining your tires, you will prevent any blowouts and possible injury. 

Your well-maintained bike is more likely to last longer, perform better, and continue looking its best! You will save both time and money by bringing in your bike for service so stop by a Playtri Store today and get your bike the TLC it deserves!

Maximizing Triathlon Performance: Off-season Training with Playtri

Maximizing Triathlon Performance: Off-season Strength Training with Playtri

Triathlon is a demanding sport, requiring a harmonious blend of swimming, cycling, and running prowess. A vital, yet often overlooked component in a triathlete's regimen is strength training. At Playtri, we understand the integral role strength training plays in enhancing performance and preventing injuries. With over two decades of coaching experience, our approach is grounded in deep expertise and a commitment to quality.

Strength training for triathletes is not about building bulky muscles; it's about enhancing endurance, power, and overall performance. Incorporating targeted strength workouts helps in building a robust foundation, necessary for the rigors of triathlon. It aids in balancing muscle groups, improving posture and efficiency in each discipline, and reducing the risk of injury.

A well-rounded strength training program for triathletes should focus on core stability, leg strength, and upper body conditioning. Key exercises include:

- Squats and Lunges: Fundamental for building leg strength, crucial for cycling and running.

- Planks and Core Workouts: Enhances core stability, improving efficiency in swimming and running.

- Upper Body Work: Including push-ups and free weight exercises, essential for a strong swim stroke.

Our coaching programs are designed to cater to the individual needs of each athlete. Whether you're a beginner or a seasoned triathlete, our coaches will develop a strength training program that complements your triathlon training. Emphasizing correct technique and progression, our goal is to help you achieve your best performance.

Playtri offers a range of products that can be integrated into your strength training routine. Resistance bands, for instance, are excellent for adding variety to your workouts. Foam rollers, another product from our range, are essential for recovery and muscle maintenance.

It's crucial to balance strength training with swimming, cycling, and running workouts. Strength training is a non-negotiable part of a successful triathlon training program and a key part of a balanced training plan that includes adequate rest and recovery to prevent overtraining and injuries.

Visit Playtri for expert coaching, quality training products, and a supportive community. Let us help you take your triathlon performance to the next level.

Coach Callie, a seasoned triathlete and coach at Playtri, brings a wealth of experience to the table. Having competed in and coached triathletes for numerous years, Callie is dedicated to helping athletes achieve their best. Contact callie.guenther@playtri.com for personalized coaching.

How Performance Testing Data Will Improve your 2024 Training

How performance testing data will improve your 2024 training

Are you an amateur athlete looking to complete a longer-distance endurance event in 2024? Are you looking to get faster at a distance you have raced previously? Are you looking to increase your training consistency or avoid injury? Then you need to consider performance testing. Here at Playtri, we have over 20 years of experiencing coaching and administering performance testing to help athletes improve their training and reach their goals.

Before we address how performance testing will improve your training in 2024, it is important to answer the question: what is performance testing? Performance testing is a way to measure your body’s ability to perform exercise at different intensity levels. 

At Playtri we offer the following performance tests and they can be schedule here:

• Blood Lactate Testing for Bike and Run; which determines your individual heart rate zones for bike and run.

• Vo2 Calorie Expenditure Testing, which uses indirect calorimetry to determine fat and carbohydrate burn based on athlete heart rate.

• Advanced Sweat Testing, which determines the sodium-to-water ratio of a person’s sweat.

• Resting Metabolic Rate Testing, which provides a baseline caloric intake for daily nutrition.

• Vo2 Max Test, which provides a number that reflects a person’s current ability to perform sustained exercise. 

As amateur athletes who have jobs, families, friends, hobbies, and other commitments, our training time is limited, so it is essential that we are as consistent as possible. As a coach who has worked with first-time endurance athletes to World Championship qualifiers and as a competitive age group triathlete for nearly 20 years, I have learned that oftentimes amateur athletes can be injured because of their desire to get faster with the limited time they have. We know the goal is to be faster, so we swim harder, bike harder, run harder, and lift heavier than we should. Using this approach may give you some short-term gains, but it also exposes you to an increased risk of illness, injury, burnout, or overtraining.

This is where performance testing is incredibly beneficial for the amateur athlete. Performance testing gives you and your coach the information you need to maximize your limited training time while avoiding sports-related injuries and other setbacks. Ideally, an amateur athlete would do blood lactate testing, Vo2 Calorie expenditure testing, advanced sweat testing, and resting metabolic rate testing so that they and their coach have all the information they need to maximize training and reach their performance goals. With this amount of information, the coach and athlete can develop a training and racing plan that includes pacing goals as well as nutrition & hydration goals. But at the very least, blood lactate testing is the place to start. Why? Because this is the best way to determine heart rate training zones.

As I stated above, we amateur athletes tend to increase the intensity of our limited training to produce increased performance which can lead to injury, illness, burnout, or overtraining. However, having a blood lactate test determined heart rate zones can help you monitor your intensity during your training. Going too hard will lead to the issues mentioned above and going too easy will lead to not having enough training stimuli to reach your goals.

So how will performance testing data improve your 2024 training? Simply stated, it will give you the information you and your coach need to be able to maximize and focus your limited training time. If you want to get better, train. If you want to get better a bit faster, use heart rate zones determined by blood lactate testing. And if you want to get better even faster and sustainably, use all the performance testing available to you and work with a coach who knows how to use that data.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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

Picking the best races for your season

Picking the best races for your season

The triathlon season has pretty much just ended for the North American market. It’s early December, and there are just a few races left on the calendar for this year, and that means you probably are already thinking about what next year’s race season is going to look like. At Playtri we have over 20 years of experience coaching athletes and that includes helping them pick the races that will help them reach their goals. So if you are already working on picking your races for next year, here are some things to consider.

Begin with these questions:

• What does success look like next year?

• What do I need to do training and racing-wise to achieve that success?

• Is this realistic at this time in my life? If you just moved, started a new job, or have a new addition to the family, these add good stress to your life, but also limit your time and available energy.

• What 1-3 races can I do to help me reach that goal? 

• How much will it “cost” financially, emotionally, physically, and socially?

Use shorter races to prepare for longer events. Shorter events allow you to practice the mechanics of triathlon and build confidence. Shorter events also help evaluate fitness and break up the monotony of training. If there are limited triathlons in your area, then you can use individual sports races (open water swimming, cycling, or running) or virtual racing (as a last option) to help you prepare for longer events.

Don’t forget other life events. Unless you are a professional athlete, you are doing this sport for fun. Don’t lose sight of the other events and people in your life that enhance your life. Be fully present for those people and events when it is necessary and don’t be distracted by your triathlon training. For example, if you have a family vacation scheduling talk with your family about how much training you would like to get in and negotiate expectations.

Race Frequency. Racing is fun, but it is also stressful mentally and physically. So pick your races thoughtfully and space them out. If you are doing a mix of sprint and Olympic distance races, then you can aim to peak for 2-4 races during the year and plan on racing no more than once a month. If you are going to include 70.3 racing in your calendar, don’t plan on racing more than 2-3 in a year and space them out throughout the year. If you are going to include full Ironman races in your calendar, then don’t plan on racing more than 1-2 in a year and again spread them out. Here is a sample calendar from an athlete who has been racing triathlons for over 10 years and is trying to peak for the 70.3/Ironman races on their calendar:

• mid-March — sprint

• early April — 70.3

• late May — Olympic

• June/July — sprint or Olympic

• August/September — sprint or Olympic

• September/October — 70.3 or full Ironman

Work with a coach. Triathletes are very driven individuals which is helpful on race day, but sometimes gets in the way with planning. We are not always able to get a bird’s eye view of how things are going in training and race preparation. Working with a coach will help you get a better sense of what training is required to achieve your goals and can help you maximize your limited training time. Anecdotally, even as a triathlon coach I reached higher goals when I hired a coach who was able to be objective and thorough in planning my training and helping create my race schedule.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 Layer for cold weather cycling:

How to layer for cold weather cycling

“What should I wear for my bike ride?” is one of the most consistent questions I get from newer cyclists or triathletes. And the answer is always: “It depends on how long you want your outdoor cycling season to last.” If you live in parts of the world where the roads get icy for long periods of time, then take it indoors. But if you live in the DFW area or other parts of the country where there is little ice, then it is possible to ride in temperatures below freezing with the right clothing, a short loop route that allows you to stop early if need be, a good set of lights, and insulated bottles full of hot—not boiling!—apple cider or tea. Here are my tips for different temperatures below 60 degrees F and links where you can find this gear at playtristore.com.

Rides with temperatures between 60-40 degrees F:

• Bib shorts with leg or knee warmers

• short sleeve wicking baselayer

• Long sleeve jersey OR

• Short sleeve jersey with arm warmers

• Wind jacket or vest

• Socks

• Long or short gloves

• Cap

• Toe covers at lower temps

Rides with temperatures between 45-30 degrees F:

• Thermal bib tights OR

• Thermal bib shorts with thermal leg warmers

• Long sleeve baselayer

• Long sleeve jersey

• Thermal vest or Thermal jacket

• Thick shoe covers

• Thermal gloves

• Warm merino wool socks

• Thermal cap or beanie

• Neck gaiter or balaclava

Rides with temperatures below 32 degrees F:

• Thermal bib tights

• Wool or Thermal baselayer

• Thermal jacket

• Winter or Wool socks (1-2 pairs) 

• Winter gloves

• Thermal beanie or cap

• Neck Gaiter or Balaclava

For Rainy Days & Wet Weather, wear or bring with you:

• Rain jacket or rain vest

• Water-repellent short sleeve or long sleeve jersey

• Water-repellent bib shorts or tights

• Water-resistant gloves

• Water-repellent shoe covers

• Cap

• Butt saver or fenders

Of course, it is important to know your limits and when darkness and/or weather conditions keep you indoors, it is good to have a solid trainer set up.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 do I stay hydrated while training?

How do I stay hydrated while training?

Hydration is an important topic to keep at the front of your mind during your training no matter what time of the year. It is important both for performance and for your body’s ability to fight disease and function properly. Here are Playtri we have over 20 years of experience doing performance testing such as Sweat Testing and working with athletes to help determine how much they should drink during training and how much sodium they should consume. Still, any conversation about how to stay hydrated while training needs to start with daily hydration practices.

Simply stated, there is a large number of people in our society who are living in a dehydrated state. As Playtri coaches we encourage our athletes to stay hydrated throughout the day by always having a cup or water bottle that they sip from regularly. We want to be drinking enough water (although some coffee or tea is okay) so that our urine color is clear or mild yellow and we are urinating every few hours. Anecdotally, I have worked with many athletes who have seen drastic improvements in their sports performance just from adopting a strong daily hydration practice. And when we are dehydrated our athletic performance is impacted. Any body water loss over 2% can have a dire impact on our performance ranging from a reduction in maximal aerobic power and endurance to chills (ever feel cold while training in hot conditions?) to collapse and potential cardiogenic shock. 

If we do not have good hydration practices on a day-to-day basis, then we are setting ourselves up for poor training. And if we are already dehydrated when we start training then we are more likely to experience some of the more drastic effects of dehydration. If possible, begin consuming 8-24 ounces of water with some sodium roughly 4 hours before your training session and then 4-12 ounces with some sodium about 2 hours beforehand. This is particularly concerning for athletes who wake up at 5:00 for a 5:30 workout. Although early morning workouts are the staple of many age group athletes, we need to recognize that we start those workouts in a malnourished and dehydrated state since we have refrained from food and drink for 6-8 hours.

If you are dehydrated when you start your training, then your “during” hydration becomes that much more important. But if you come into your training hydrated, then the most accurate answer to how to stay hydrated is: “It depends… because everybody is different.” How much sodium you consume for every 32 ounces of water can easily be determined through an Advanced Sweat Test. However how much water you drink during your training is impacted by the environment (temperature, humidity, and altitude), sweat rate, and duration/intensity. Please note that these factors are also present during winter training: cold temperatures and low humidity can be just as hard on the body as high heat and humidity, for example. Still, general guidelines are that you will likely drink somewhere between 12-32 oz of water (with electrolytes) per hour during your training. The hotter and/or more humid it is, the more water you will likely need to consume.

When we work with an athlete to start to dial in their hydration practices, we give them this guidance. If your workout is less than 45-60 minutes and is in temperatures below 60 degrees Fahrenheit, you likely will not need water or sodium. If your workout is less than 2 hours and is in temps below 60 degrees, you will likely be okay with just water. For workouts below 60 degrees and longer than 2 hours, you will need water and sodium.

If your workout is less than 45-60 minutes and the temperature is 60-80 degrees F, you likely will need to bring water along and drink as desired. For any workout in this temperature range above 60 minutes, you will need water and sodium.

And any workout in temperatures above 80 degrees, no matter the duration, we highly recommend that you drink water and sodium.

The best way to determine how to stay hydrated during your training is to do the following: Adopt a healthy daily hydration practice, get an Advanced Sweat Test, and document how much water and sodium you consume during your training and the conditions in which you are training. Healthy daily hydration practices and an advanced sweat test eliminate the guesswork around two-thirds of hydration while having a historical record to look back on with your coach helps eliminate most of the rest.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 rent a bike for training & racing:

How to rent a bike for training & racing

Many triathletes, traveling abroad or long distances for training or a race, face the question of whether to bring their own bike or rent one at their destination. As a coach for the official bike shop of the US Ironman Series and as someone who rented a bike for the Ironman World Championships in Nice, France this year, hopefully, the following bullet points will help you make a decision that works best for you.

• What is the cost of traveling with your bike? If you plan to travel with your bike, then there are two primary options. 1) Shipping your bike with a third party provider or 2) packing your bike for transport. If you are driving to your training location or race, then this article doesn’t really apply. However, know that shipping your bike can cost upwards of $300-500 round trip and sometimes even more if you are going international. While flying with your own bike does eliminate having to drop it off weeks before your race/trip, it can cost $400-600 round trip and then possibly needing to rent an SUV or minivan at your destination.

• The ease of traveling with your bike. Some “super bikes” are difficult to take apart, box, and then put back together. If you are boxing your bike, then make sure you know how to disassemble and reassemble your bike comfortably and that you have the right tools. If you go this route, then make sure you are familiar with the luggage weight limits for sports equipment and oversized baggage with your airline. Consider also the ease of moving your bike bag or box and if it will fit in your car, taxi, train, or bus. While in Nice, I saw many fellow athletes struggling with their bike boxes on the tram.

• The terrain of your destination. If you have a tri bike and the location in which you will be riding is mountainous and/or has very technical sections, then you might be more comfortable with renting a road bike for increased handling. However, if you are confident in your handling abilities while descending and/or in technical situations, then sticking with a bike that fits you properly and you are confident this is the better choice.

• The purpose of your trip. Are you making this trip for training? Or racing? If it is for training, how far away from your “A” race is this trip? The further away from your race, the less specific your training needs to be. So if you plan to race with a tri bike, then an early season training camp can be fine with a road bike. If the trip is for a race, what is your goal for the race? If the goal is to finish and enjoy your time, then perhaps renting a bike and cutting out the extra costs and stress of traveling with or shipping your bike might be beneficial. However, if your goal for this race is to qualify for a World Championship or reach the podium, then bringing your own bike is my recommendation.

• Curiosity. If you have wanted to try out a different bike or you are looking to upgrade or you wonder how bike X feels, then renting a bike is an excellent option. Just make sure when you rent your bike that you have your fit measurements on hand so that you can match your rental bike with your bike at home as closely as possible.

• How long will you be there? If you are committed to renting a bike for a race, check with the rental company to make sure that you can get it when you want it. I arrived in Nice 7 days before the Ironman World Championship, but the official bike rental company for the race (not Playtri) didn’t have any bikes available that early. So I ended up finding a local bike shop that provided rentals. If you are not committed to renting a bike, then it is worth considering bringing your own bike because the cost of a weeklong rental can be expensive. 

As the official bike shop of the US Ironman Series, Playtri offers bike rentals, bike builds, packing your bike after the race, and tune-ups for all US based Ironman & Ironman 70.3 races. Whether you choose to rent a bike or bring your own, Playtri is ready and able to help you with your bike needs before race day. And if you are traveling for training purposes, enjoy the different routines and the long hours of biking that you might not be able to do at home. If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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

What should I work on in the off-season?

What should I work on in the off-season?

Once you finish the last race of your season, you have the opportunity to make an important decision: Do you take a complete break from triathlon? OR do you scale back but keep the consistency? How you answer this question will have a huge impact on your fitness and success in the next season. Having been a triathlete for 18 years and as a coach with Playtri which has over 20 years of coaching history with triathletes of all levels, I have seen the impact of both of these approaches personally and professionally.

Taking a complete break from triathlon is a common decision made by athletes who are new to the sport or have an all-or-nothing attitude. At the end of each season, it is important to take a step back from your training but don’t let it last too long. Generally speaking, we want our break from sport to last about 5-8 days. Taking a break longer than that decreases your fitness, increases your chance of injury, and creates frustration when you do return.

The flip side of the complete break during the off-season is to go all in on intensity. It’s a common line of thinking (one that I made during a few off-seasons when I was a new triathlete): There is less sunlight, it’s cold out, and I want to get better, so I’ll go faster and go harder in my workouts. This too often leads to a decrease in fitness, an increase in injury chance, and creates frustration.

Both taking a break and going all in have similar outcomes when race season returns. So what’s the better option? Take a complete break for 5-8 days, then do about 5-8 days of unstructured training, and then start a preparatory season that has fewer training hours, but more focus on consistency and progress. And this focus can happen in a few ways.

1. Working with a coach. As an athlete, I have found that the off-season is one of the most important times for me to have a coach. At the beginning of each off-season, I tell my coach where my “burnout” level is, how many hours I can put into training during the off-season and some of the fun things I want to do. Through good communication practices (a weekly training availability email), my coach and I then work together to moderate my training commitments so I don’t go all in.

2. Decrease overall training time, and increase “for fun” training. The off-season is the perfect time to do slower-paced, social rides, runs, and swims. And it’s also a great time to do the occasional “for fun,” low or no expectation racing: bike rallies at an easy pace, Holiday themed 5Ks, or even the occasional virtual bike race.

3. Body Composition adjustments. Most triathletes love carbohydrates. During the off-season, it is normal to see some weight gain. Often times our eating habits do not change while our fitness habits do. In addition, major food holidays (Thanksgiving, December holidays, New Year’s, Super Bowl Sunday) in the US fall during the triathlon off-season. The off-season is an opportunity to make some behavioral changes around food.

4. Technical work. With races far away, this is an opportunity to work on technique in all three sports. Whether that’s trainer rides with single leg drills and spin ups participating in a Swim Foundations class or doing a few one-on-one sessions with a coach for run form, being intentional about improving your technique will help tremendously when the next season begins.

5. General fitness. Triathletes often have muscular imbalances because of the uniplanar nature of our sport. Put some of your decreased training time into strength training that engages your body in multiplanar exercises such as medicine ball chops, lunges with twists, and side planks with rotation.

6. FROI. Family (or Friends) Return on Investment. Your family and friends have invested a lot in your training also by taking a back seat. With the less training hours, place some of that time and energy from training into them. Take a day off from training here and there and spend the day doing what your family and friends want.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 pick the right wetsuit

How to pick the right wetsuit

Picking the right wetsuit for your training and racing can have a huge impact on your next open water swim race, no matter the distance. If the wetsuit is too tight, your movement in the water can be constricted and you will exert more effort and likely move more slowly than if it fit properly. Or if the wetsuit is too loose, it will act more like a drag suit which will slow you down tremendously. Here are my four tips for picking the best wetsuit to make sure your next race goes as well as it can.

1. Try on your wetsuit before you buy it. There are quite a few direct-to-consumer wetsuit companies out there that offer steep discounts and/or holiday pricing that can be difficult to say no to. However, as a coach who regularly coaches our weekly Open Water Swim workouts, I have seen many athletes who have purchased poorly fitting wetsuits off the internet and then are frustrated when it fits poorly in the water. Trying on your wetsuit before you buy it helps you to make sure that it fits properly. Our sales associates and coaches at Playtri Dallas have extensive experience in helping athletes pick the correct wetsuit.

2. Full-sleeve or sleeveless or both? Full-sleeved suits are more buoyant, warmer, and generally faster than sleeveless wetsuits. While sleeveless wetsuits are easier to get out of and offer more area movement. This can be beneficial especially if you have a history of shoulder injuries. As a coach, if you are purchasing only one wetsuit, I encourage you to purchase a full-sleeve one because it can be used through a wider range of water temperatures. However, if you can purchase both, this is a good option if you regularly are training and racing in cold and warm bodies of water.

3. Thickness and Material. More often than not, the price of the wetsuit will determine the type of neoprene used and its thickness. Neoprene thickness usually falls within the range of 1 mm to 5 mm with 5 mm being the maximum thickness allowed in USAT certified races. Higher end wetsuits tend to have thinner portions of material around the shoulders and arms for increased range of motion and speed and thicker neoprene in the torso and legs for increased buoyancy, while lower end wetsuits may have the same thickness of neoprene throughout the entire wetsuit. This goes back to tip #1. You can’t be too sure of how comfortable different thickness and material is until you try it on. NOTE: thinner material in the shoulders and arms is also more susceptible to tears. Make sure you are careful putting on and taking off your wetsuit.

4. Give yourself a wedgy. This isn’t so much about purchasing your wetsuit, but it is about how it should feel when you pull it up. If you do not pull your wetsuit up far enough, you will have less space to work with around your shoulders. When you put on your wetsuit, you should pull it up far enough that you have a wedgy, thus giving yourself more material to work with in the chest and shoulders.

Ultimately your wetsuit should fit like a second skin. Not too loose, not too tight and it should allow for a full range of motion in your shoulders. When you are shopping for the wetsuit that is going to help you nail the swim portion of your next race, make sure that it fits properly by trying it on (and give yourself a wedgy) before you purchase it.

To see the wetsuits we carry at Playtri click here. And if you have any questions about anything in 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, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 have a great Ironman bike

How to have a great Ironman bike

The bike portion of an Ironman race can feel daunting if it is your first race. And if you have done numerous Ironman races you know how important the bike is for a quality race. There are a few things you can do on race day to help maximize the impact of the bike on your race, which I’ll share below. But your race day is the culmination of hours and months of training that greatly influence how race day goes. If you are looking to have a great Ironman bike on race day, below are my tips for race day and my tips for training.

Race Day

1. Ride for show, run for dough. On race day you are not doing three different sports, you are doing one sport that has three disciplines and each discipline has an impact on the discipline after it. Your swim affects your bike and run, while your bike affects your run. This is why I tell my athletes that the race doesn’t really start until the last 13.1 miles or 10k of the run (depending on your goals). While you are biking, take your foot off the gas a bit so that you can have a stronger marathon.

2. Be guided by heart rate first, power second. Although it is possible to pace your Ironman bike by power alone, we at Playtri don’t recommend it. Through our extensive performance testing for over two decades we have learned that heart rate needs to guide your bike pacing during an Ironman. Through our Vo2 calorie expenditure testing we are able to see how many calories you are burning at different heart rate levels and what type of calories (carbs or fats) you are burning. With these test results our coaches are able determine at what heart rate level your effort becomes unsustainable. If you pace entirely by power you can push it too hard, which means blowing up on the run.

3. Smile. Have Fun. Talk to and encourage the other athletes. Unless you are a professional triathlete, the outcome of the race doesn’t have a drastic impact on your livelihood. Enjoy the race. Race with, not against, the other athletes on the course.

Training 

1. Work with a coach. Your journey as an Ironman athlete should not be left up to chance and guesswork.

2. Use all the tests. Race day shouldn’t be left up to chance and guesswork either. Performance testing helps eliminate the guesswork. I encourage all my Ironman athletes to do these tests: Blood Lactate testing for bike and run, Vo2 calorie expenditure testing for bike (and run depending on goals), and Advanced Sweat testing.

3. Ride 100-115 miles at least once, maybe 2-3 times depending on goals and time availability. Although this is not a requirement for completing or competing in an Ironman, I have found this to be beneficial for the vast majority of my athletes. Learning how your body responds to eating and drinking while biking for this long is important information to have before race day.

4. Run off each long bike for at least 30 minutes. Running off the bike is very different from a standalone run. Learning how to run comfortably off long rides is an important skill to develop.

5. Practice your race day nutrition on long rides and key workouts. For each ride over 2 hours and every key workout keep track of what nutrition and hydration you use, how much, and the affect it has on your body. This is valuable information for your coach as they plan your race strategy.

6. Ironman training should be at least 9-12 months long. Depending on your race goals and your current fitness, the length of your Ironman training needs to change. If you are a first time Ironman athlete looking to complete the race, then start working with a coach at least 9-12 months ahead of time. If your goals are to podium or qualify for the World Championship, then your training should be longer. If you have big goals at the Ironman distance, then I encourage you to think in 2-3 year cycles with smaller cycles within each year to target lesser goals that will improve your Ironman racing.

If you have any questions about anything in 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, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 Does Mobility Matter for Cycling Performance?

Cyclists and triathletes spend a lot of time on their bikes. And as a coach, I regularly get asked how athletes can get faster. Most athletes are happy to buy more aerodynamic components or gear. Many athletes are happy to work on building strength on the bike through sports specific strength work (e.g. riding hills or doing big gear low cadence rides) or weight lifting. And fewer athletes are interested/willing to do the unsexy mobility work that can have a direct impact on their performance. For 20+ years, Playtri has been helping Age Group athletes improve their performance through providing workouts and also through encouraging mobility work for all our athletes.

Mobility work is a low stress, high reward practice so as the off season approaches for many athletes, now is an excellent time to create a daily mobility habit. Your mobility work can include dynamic stretching, gentle yoga, foam rolling, stretching, and the like. But whatever you choose it needs to be repeatable (so you can do it again and again easily) and adaptable (to address any mobility issues that arise). Anecdotally, my athletes who are committed to mobility work on a regular basis tend to see the biggest progress year after year.

Here are four reasons why mobility work can be so impactful:

1. Injury Prevention
   Cycling is a repetitive motion sport. Mobility work helps to reduce the risk of injury by preparing your body for the countless pedaling you will do. An increased range of motion in your joints, helps them to handle the stress of cycling, which can prevent aches and pains.
   

2. Improved Performance
   When your joints have a great range of motion and strength through that range, you will be able to generate more power with each pedal stroke which allows you to go faster and farther during training and racing.
   

3. Improved Comfort
   If you are in the saddle for long periods of time outdoors and/or on the trainer, mobility work increases your comfort by reducing the potential for aches and pains. This means reduced fatigue and improved efficiency.
   

4. Improved running off the bike
   Many age group triathletes have restricted hip range of motion because of work habits (seated most of the day) and the amount of time we spend in the aero position on the bike with limited hip range of motion. When triathletes increase their hip range of motion through mobility work they can experience better glute activation and greater efficiency in both their pedal stroke and running stride. 

For mobility work, I strongly suggest purchasing a foam roller and a lacrosse ball. And if you want some hands on coaching to learn a repeatable and adaptable mobility routine, you can schedule a one-on-one session here. And if you have any questions about anything in 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, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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 Increase Run Volume Without Getting Injured

Running faster is a goal for most triathletes and one of the ways that you can get faster is by running more. An excellent example of this is professional short course triathlete Richard Murray. During the pandemic, Murray increased his run volume but did not increase the speed at which he was running. He did the vast majority of his running at low intensities. Toward the end of the pandemic, after many weeks and months of high volume running, he ran his fastest 5k ever with little to no speed work.

For age group athletes increasing run volume can be difficult with the limits we have on our training time. Likewise, as we age we become more susceptible to lower leg injuries (achilles tendonitis, calf tears, foot injuries) that take a long time for full recovery. If you are looking to increase your run volume this off season, here are my top suggestions.

1. Work with a coach.
   Working with a coach who has a proven track record of helping age group athletes improve their athletic fitness and reach their goals can help you increase your run volume safely and sustainably. Playtri has over 20 years of helping age group athletes improve and reach their goals.

2. If you are a beginner, be cautious.
   Instead of increasing your mileage every week, increase your mileage every 2-3 weeks to allow your body to adapt.

3. If you are a more experienced runner, find your sweet spot.
   For many advanced runners there is a mileage sweet spot that is specific to them as individuals. This is a volume range that is comfortable for them to repeat week after week, but if they move past this range they find themselves more prone to injury and fatigue. Consistency in this sweet spot is far more important than jumps in mileage.

4. Don’t neglect strength and mobility work.
   More running volume means an increased chance of injury. As an age group athlete with time limits, make sure you do not cut down on your strength and mobility work. Use that foam roller daily, do dynamic stretching before and after your runs, stay committed to core strength including hip strengthening exercises, and use ice baths and Normatec boots if you have them. Playtri coaches are available to help you learn good strength and mobility routines. Click here to learn more.

5. Increase load through swim and bike work.
   Your cardiovascular and muscular systems don’t know the difference between a swim, bike, or run. The difference is in the higher impact nature of the run. If you are looking to increase your run mileage, a good place to start is by doing brick workouts (swim-run or bike-run) that allow you to add load to your training while decreasing the impact of more run volume. As you adapt to the higher load, then you can more safely increase your run volume.

6. Rotate your shoes and running surfaces.
   As your increase your run volume, it is beneficial to rotate the shoes you wear and the surfaces you run on. Different shoes and different run surfaces engage your body in different ways. Run trails, spend some time on tracks, but don’t do all your running on pavement.

If you have any questions about anything in 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, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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

Freestyle Swimming Basics: EVF

In Part One of our Freestyle Basics series, we discussed the initial part of the stroke, referred to as “the catch”. The next part of the stroke, and something that many triathletes may not know a lot about, is the early vertical forearm. Early vertical forearm (or EVF) is an extension of the catch and will help ensure that you grab the most amount of water possible. It is also the beginning part of your pull phase of your stroke.

What is Early Vertical Forearm (EVF)?

Early vertical forearm is exactly what it sounds like… getting your forearm into a vertical position during the “catch” phase of your stroke as soon as possible. Triathletes and swimmers that are able to achieve a good EVF and maximize the amount of water you can grab will pull water more effectively and swim faster with less effort.

Initiating the Pull Phase

Many swimmers and triathletes tend to tend to allow their wrist to flex or their elbow to drop during the initial aspect of the pull phase, which leads to decreased efficiency in

the stroke (I always tell my athletes to “keep your elbows higher than your wrists throughout the pull phase”). Following the catch, you should already have your fingertips facing down, and you are aiming to get your forearm vertical as soon as possible. When you are swimming, you are not just pulling water with your hand, but with your entire forearm. The first 1/3 of the stroke should come from the elbow bending (think “keep the elbow high”). The Finish

Pull Through (Propulsion)

Once you have set up your catch and EVF, then you will pull through and finish your stroke. This part of the stroke is the most crucial, as this is where you develop the propulsion of your stroke. As you pull through, you want to keep your wrist and hand firm, keep your elbow high, and pull through while keeping your body streamlined. One of the most effective ways to develop a strong pull phase is to use swim paddles (TYR Catalyst Stroke Paddles) to build swim specific strength in your upper body. Another way to develop an effective pull is to utilize swim cords (Finis Dryland Cords) to work on the specifics of the stroke outside of the water.

If you are struggling with your swim stroke we offer one-on-one swim sessions and Remote Swim Stroke Analysis with Playtri Coach Michael Rourke, where I personally analyze your swim stroke via video and discuss ways you can further develop your swim stroke. Check out all our coaching options (Playtri Coaching) and reach out if you have any questions! Stay tuned for Part 3!

Coach Michael Rourke is a Level 3 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 and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

Set Up Your Training Device(s) for Optimal Use

Whatever training device(s) you use (Garmin, Wahoo, etc.), getting the most valuable in-workout data requires some initial setup.

First, make sure you have the correct sensors to correct the data you will want to have in training.

Recommended Additional Sensors:

• Heart Rate Monitor (bike/run): Measures heart rate as beats per minute, or bpm. Always use a chest or forearm based HRM - not wrist. Use the same for bike and run.

• Power Meter (bike): Measures power produced while pedaling as watts. Built into pedals, crank arm or wheel hub.

• Cadence Sensor (bike): Measures cadence as revolutions per minute, or rpm. Most power meters have a cadence sensor built in, so you can likely forego this one if you have a power meter.

Second, we ask our athletes to set up their primary data fields on all their devices in the following configurations for runs and bikes to keep the focus on the most pertinent metrics for decision-making during the session.

Recommended Bike Data Fields (single screen):

• Timer: This one is obvious, but make sure you can track overall workout length and length of intervals by using a timer field.

• Heart Rate: Measured in beats per minute or bpm – best when measured with a chest strap heart rate monitor (needs to be paired as a sensor with your device). You should be keeping an eye on heart rate during the majority of your rides, whether it’s to observe and respect the additional load of heat/humidity, to catch illness and under-recovery before they become an issue, or to ensure proper recovery between intervals.

• 3s Power: This stands for three second average power and is a way to view current power throughout the ride with slightly less volatility than the regular Power metric. If you don’t currently have a power meter you can replace this with speed, but recognize that speed is an extremely variable metric.

• Cadence: How quickly your legs turn over, measured in revolutions per minute or rpm. Optimal cadence varies across athlete, but everyone should keep an eye on it to ensure they are in a range that is appropriate for their body and goals.

Recommended Run Data Fields (single screen)

• Timer: Same as bike – track workout length and intervals with this field.

• Heart Rate: Similar to bike – use heart rate to manage efforts, as well as recovery during interval sessions.

• Pace or Power: If you don’t currently have power, it’s helpful to have pace as a field on your run to help manage interval efforts – if you have power, you can use that in lieu of pace.

• Cadence: We recommend looking at run cadence the same way you look at bike cadence – the vast majority of runners should be aiming for a cadence of 175 or higher. Most devices now have a run cadence sensor built in.

Third, get your device connected to your TrainingPeaks account for autosync so you don’t have to manually add files to your workouts for analysis.

Finally, make sure you staying on top of device maintenance:

• Calibrate your power meter every time you ride.

• Replace sensor batteries if readings start to seem “off” – if this doesn’t fix it, call the manufacturer.

• Check for software updates for devices and connected apps to ensure that all are being properly supported by the manufacturer.

Questions? Shoot us an email at headcoach@playtri.com!

Learn more about Playtri Coaching programs at www.playtri.com/coaching.

Freestyle Swimming Basics: The Catch

Swimming is the sport that intimidates many new triathletes, especially those that are late onset swimmers. The best way to develop the proper freestyle technique is to break it up into each specific part. This series is going to cover the various aspects of the freestyle stroke and how you can focus on one specific area of your stroke on your journey to successful swimming.

What is the Catch?

The catch is the first part of the stroke, and it determines how effective the pull phase of your stroke is. Many swim coaches will use the phase “grab water” when they are referring to the catch of the stroke; it sounds impossible to grab water, but the way that you set up your stroke will help you develop the most efficient stroke possible. You want to have a little bit of space between your fingers so that you can keep your fingers strong and increase surface area, without decreasing propulsion.

Initiating the Catch

As your arm enters the water, you want to “anchor” your arm by implementing a high elbow catch, as shown here. As you set up your catch, you want to bend your wrist, keep a strong hand, and point the fingertips down. This is creating your “anchor” and setting you up for a proper catch.

How to Improve your Catch

As you develop the “feel for the water” (another swim coaching term that you may have heard”, initiating the proper catch will become more comfortable. One way that you can develop your catch is to utilize a swim snorkel (Finis Swim Snorkel) and pull buoy (Finis Pull Buoy) so that you are focusing solely on the upper body and keeping your body in alignment. Another way that you can develop your catch is to use swim paddles (TYR Catalyst Swim Paddles) so that you create a greater surface area and a stronger feel for the water. Isolating the upper body and focusing on setting up your stroke while going slower will help you go faster in the long run; take your time and enjoy the process!

If you are struggling with your swim stroke, we have one-on-one swim sessions available here at Playtri, as well as Remote Swim Stroke Analysis, where we analyze your swim stroke via video and discuss ways you can further develop your swim stroke. Check out all our coaching options (Playtri Coaching) and reach out if you have any questions! Stay tuned for Part 2!

Coach Michael Rourke is a Level 3 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 and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

What is Sweat Rate Testing

Because endurance athletes tend to do most of their training outdoors, it is incredibly beneficial for your safety and performance to understand how much sodium you lose in your sweat and what your sweat rate is.

The best and simplest way to learn how much sodium you lose while sweating is to do an Advanced Sweat Test at Playtri. As sweaty as this test may sound, it is the easiest performance test for the athlete that we administer. The test takes approximately 45 minutes and you spend all that time sitting in a chair while the tester does all the work. The test results will show you the amount of sodium you lose in 32 oz of sweat and give you a personalized hydration plan with specific water and sodium intake recommendations. We highly recommend this test for all athletes pursuing health or performance, but especially for those pursuing long course or competitive short course goals. Knowing how much sodium you lose in 32 oz of sweat and knowing your sweat rate is very helpful in determining your hydration plan.

Determining your sweat rate, however, is a bit more involved and a bit more sweaty. While your sodium loss remains constant, your sweat rate will vary depending upon intensity, temperature, humidity, clothing choices, heat acclimation, etc.

Because of this variability, sweat rate testing should be done for all your key workouts and in various conditions throughout the year if you want the results to help you as much as possible on race day. And sweat rate testing is something that we ask all our gold and silver level individual coached athletes to do for their key workouts throughout the year. Here’s how we do sweat rate testing with our athletes.

Before your key workout: track your pre-workout nutrition and hydration and weigh yourself naked after one final trip to the bathroom. Also note the temperature and humidity at the beginning and end of your workout, which will help with your coach’s nutrition & hydration planning for your next race.

During your workout keep track of the amount of water and sodium you consume per hour. And the amount of carb calories your consume per hour. After your workout, towel yourself dry and then weigh yourself naked again. 

Once I have all this information from my athlete, I then use the following formula to determine their hourly sweat rate: 16 x [(Starting Weight lbs) – (Weight lbs after 1-hour exercise)] + [fluids consumed during oz] = sweat loss in ounces per hour.

During my years of coaching, I have seen a wide range of sweat rates amongst individual athletes ranging from 16 ounces per hour to well over 50 ounces per hour.  The goal during training and racing is not so much to replace all the sodium and water you lose through sweat, but to manage your dehydration in a sustainable way. While someone losing only 16 ounces of water per hour through sweat may be able to replace all that water, an athlete losing over 50 ounces per hour will not since most people cannot comfortable consume more than 32 ounces of water per hour. Remember: intensity, temperature, humidity, clothing choices, and heat acclimation directly impact your sweat rate.

If you have any questions about anything in 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!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier 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.