2008, let's start it right!

Taking a break till the new year, see you then!
Cheers

Treadmill's Vs. Running outside

Running on a treadmill is sometimes hard, watching TV or listening to an iPod can drain your spirits. Not to mention they are not accurate, close but not accurate. So let me explain, they are accurate for the calibration that is set at the factory, meaning the tread goes around so many time at x miles and hour and you get how fast you ran. Well that is all good if you are the one that set the machine, what if you have long legs, I have found that treadmills for myself are off about 1-2 tenths a mile vs. a Polar foot pod, that was calibrated on a track.
So be careful and every once in a while during the winter get out and test the theory. You might be shocked.

Lists calories burned running or jogging for a 140 and 195
lb person for one hour.

	140lbs	195lbs
Running, 5 mph (12 minute mile) Running, 5.2 mph (11.5 minute mile) Running, 6 mph (10 minute mile) Running, 6.7 mph (9 minute mile) Running, 7 mph (8.5 minute mile) Running, 7.5 mph (8 minute mile) Running, 8 mph (7.5 minute mile) Running, 8.6 mph (7 minute mile) Running, 9 mph (6.5 minute mile) Running, 10 mph (6 minute mile) Running, 10.9 mph (5.5 minute mile) Running, stairs, up Jogging	508 572 636 699 731 795 858 890 953 1017 1144 953 445	708 797 885 974 1018 1107 1195 1239 1328 1416 1594 1328 620

Cheers

Learning the Rules

USA Triathlon has issued a set of rules to maintain consistency and order from race to race across the country. The rules include sections on membership, and rules of conduct for swimming, cycling, running, and transition. Also included are special sections on protests, hearings and appeals, and rules modifications for physically challenged athletes.

USA Triathlon annual members are entitled to ONE free rule book per year. Extra copies are $5 each, as are copies for non members. Mail your check, made out to USA Triathlon.

USA Triathlon
Attention: Rule Book
1 365 Garden of the Gods Road, Suite 250
Colorado Springs, CO 80907

Or free,
Download the rules

Wearing your GPS and freind Finder! ONeill's Navijacket

Being found is becoming a thing of the past, not such a bad thing when you are on a mountain. Especially if you are out of bounds, O'Neill has just release the NaviJacket, The NavJacket is the product of an inspired partnership between O’Neill’s Wearable Electronics Department - the H Division, and MyGuide - a market leader in delivering navigation solutions based on GPS technology.

The NavJacket instead allows you to easily navigate through the mountains with the help of the integrated display on the sleeve and the audio instructions in the hood.

Simply enter your desired location and let the NavJacket guide you effortlessly down the slopes.

And it doesn’t just stop with navigation. Your current speed, up-to-date local weather forecasts, and in-depth details about your route, such as distance and time have all been incorporated into the flexible display sleeve on the jacket using the latest technology.

Using your mobile phone connected to the GPS unit, 3D views of the resorts as well as points of interest throughout the resort will also be available.

An additional innovative feature of the NavJacket is a friend finder function, which will allow you to either track down friends, or choose to follow their path through the slopes.

Check it out! O'Neill

Transition Bag, Nathan, Human Proulision Labs

HUGE, Space for almost everything that you could need. The only thing that would not fit is a bike, even a fold up one. Oh well, can't win them all. I have played with two of these bags and both have more than enough room for all your stuff on race day, but changing cloths as well and your victory speech. The Holiday addition of Triathlete Magazine did a review of this bag as well. Now the off season is not only about getting your body ready for the grueling season ahead, but get your life and stuff in order. What better way than to be able to have all your Tri gear in one place, back pack it over to the transition area and unzip, layout your stuff and even be able to have a pad to step on once you come into T1. Yes that's right it has a pad that folds down/up making transition T1 even easier.
Happy Holidays!

Dry Land Swimming - Bands or machine - Dara Torres

Dara Torres is back in the pool after giving birth about a year ago and setting records. Well if you are not sure who she is, then here is the surprise she is 40 years old and breaking records and shamefully putting it to kids half her age. How is she doing it, by spending less time in the water and hitting the gym for dry land training. The NY Times has a great article about her.

Anyway the most interesting part was that "her day had begun just after dawn in the weight room, where she worked her legs until they quivered and her arms until they ached — without pressing a weight or lifting a dumbbell. The 90-minute workout was the first leg of her training triathlon. It was followed by 90 minutes of swimming and 60 minutes of stretching." So does a swiss ball and bands or weights help or a dry swim trainer help you stay fit. From the looks of Dara I would say whatever she is doing it is working.

The results are in the time that you put into any sport. As we get older it is much more difficult to recover and with science and technology helping us understand our bodies better, doing exercises different from the sport in which you compete might help jump start and heal you for taking it to the next level.
Cheers and Happy Thanksgiving

Cold, Rain, and Snow

image from Luminous Landscapes
So if you are from the northeast it has gotten cold, rainy and some have gotten snow. What are you to do, well you can be like our United States Postal Service, "Neither rain nor snow, nor sleet nor dark of night shall stay these couriers from the swift completion of their appointed rounds".
The best thing to do in beating the elements is make sure you have good protective gear, and layers of it, 2XU compression and cold weather gear is a great place to start. A good shell and pants will also keep rain, slush and snow from getting to your skin. A good pair of Gators are one of the best investments and will last 10+ years. So whatever your plans are for the winter, try not to get to attached to the gym and get outside, winter training is something that can't be overlooked.
Cheers

Ironman Championship, Pain and finishing

image ironman 2007 world campionship
We have seen the footage, watched the race, heard the stories and maybe one day will experience the thrill, disappointment, satisfaction of this race that captures the curiosity of all triathletes. This year seems to be the year that will put the Ironman into Tour De France status, in turms of media coverage. You could watch the whole event on Ironman.com's website, next year this will or should be covered live by Versus. An article (blog) that was published by Chris Lieto sums up the race, first hand.
Check it out! Trifuel 's Ironman World Championships Race Report

Neglected and Over Used!

image from eothopod
One of the most overused muscle and seldom worked out is the rotator cuff. We spend countless time in front of our computers, in our cars, swimming and biking and this causes our shoulders to be internally rotated and protracted for long periods of time. Which leads to weakness!

This is the off season lets get to work on making the core and muscle that are overused and neglected stronger.

Scapular Push-up: This strengthens your scapular muscles, rhomboids, and middle trapezius.

1. Put your hands directly under your shoulders on a Swiss ball.
2. With arms slightly bent, pinch your shoulder blades together for 2 seconds, then push them apart and pause. Do 12 to 15 reps

Behind the Neck Band Pull: Lower traps for adequate scapular upward rotation and shoulder health.

1. Arms shoulder width apart, grasp the resistance band with your at shoulder width apart and palms facing forward.
   
2. Pull the bands apart, by pulling the shoulder blades back and down and flexing the elbows.
   

To learn more goto Triathlete magazine, or subscribe.

2007 Ford Ironman World Championship

KONA, KONA, KONA, is upon us! If you can watch the race, it is going to be one of the best based on all the trash talking going one. Here are some of the stats:
The field racing here in Kona on Saturday will include just over 1,800 athletes.

Of that group, 73 per cent are men.

There are 90 male pros and 52 women professionals.

The largest category is the men 35-39 with 259 athletes, but the men's 40-44 is only nine behind on that front.

The largest women's categories are the 30-34 and 40-44, each with 75 participants.

51 countries are represented here, making this truly a world championship

There are 49 states represented.

One way to celebrate your birthday would be doing an Ironman, which is exactly what Patrick Bless, Marty Bulcock, Erik Grimm, Michelle Krelle, Hiroyuki Nishiuchi and Lynette Warn are doing.

The youngest competitors on Saturday include Phan Long from Carmel, Indiana and Tatiana Vertiz from Dallas, Texas.

Frank Farrar, the former governor of South Dakota, is our oldest competitor at 78. He's a few months older than our other 78-year-old, California's Loren Leonard.

Sister Madonna Buder, 77, from Spokane, Washington, is our oldest female competitor.

Watch this video from last years champion Normann Stadler.

The one competitor that is sure to excite is the defending Ford Ironman 70.3 World Champion, Samantha McGlone, is here to compete in her first Ironman. She’s prepared carefully and arrives here in Kona both fresh and with lots of bottom-end speed thanks to a career that included both the Olympics and lots of World Cup experience. She has breathed some life back into the smaller events and has shown that you don't need to do Kona to be successful. Samantha is the best at the 70.3 distance.

and

Craig Alexander
who is a world class professional triathlete with nearly a decade of racing experience. Craig, known as Crowie, is based in Boulder Colorado in the USA for the spring and summer, then heads home to Cronulla for the Australian summer. He too is also the male Ford Ironman 70.3 World Champion 2006.

This is crucial to your training.
Kona

Cyclocross coming to Mercer County Park, NJ

Mercer Cup, presented by Toyota
, is coming to NJ. Wow Mercer County park has changed so much in the last 10 years, you now have the New Jersey State Triathlon being held here and the USRowing National Championship Regatta, what a great thing to see.
So what is this:

• "Cyclocross has been described in many ways, some of the more common phrases are...
• “the toughest hour in cycling”
• “the NASCAR of bike racing"
• “requires the finesse of a ballet dancer, the speed of a motorcycler and the grit of a hockey player”

Cyclocross is a fall/winter, on-road/off-road cycling discipline held on a looped circuit of approximately 1-2 miles.

Cyclocross racers navigate mud, sand, pavement, grass, gravel, pasture, and mulch. When the terrain is too steep to ride or they are confronted by a standard set of wooden barriers, riders dismount, shoulder their bikes and run. Regulations suggest a lap be comprised of 90% riding and 10% running.

Each race is a timed event lasting anywhere from 40 minutes to an hour depending on the racer's category. The race leader at the completion of the last lap is declared the winner. The sport originated in Europe after the second World War where road cyclists began riding in pastures and muddy fields to maintain their fitness. The first World Championship was held in Paris in 1950.

A cyclocross bike splits the difference between a road bike and a mountain bike, equipped with knobby skinny tires, drop handlebars and a lightweight frame.

Cyclocross enjoys a colossal following in continental Europe and is currently the fastest growing cycling discipline in the United States. The UCI has targeted the US as a key market for the expansion and continued growth of the sport.

In 2007 US athletes made history - winning 3 Silver Medals at the World Championships for the first time since the US began competing on the international stage.

Cyclocross is a great sport for viewing by spectators as the racers complete laps every 6-7 minutes, so there is always plenty of action happening right before your eyes. Clanging cowbells are a staple accessory used in cheering on the competitors at most every cyclocross event."

This is a great way to change it up and enjoy another way to train in the off season. If not just come out and support the riders. Cyclocross, Mercer County Park

Nike Amp+ and Nano maybe the iPhone

Well this is pretty cool looking, Nike could have made a bit more fashionable watch but at least the made the watch. The Nike Amp+ Sport Remote Control is a watch and a remote for the Nike+ experience. Hear instant voice feedback of your time, distance, calories and pace when you add the Nike+ iPod Sport Kit and Nike+ Ready shoes or the Shoe Pouch.
Now I am not a fan of the crazy new look but for the individuals that are wearing this at the gym or to do their daily run, Nike has hit the spot. Not being able to use a iPod or MP3 player while in a race, training with one becomes a crutch.
They built the controls right into the front of the watch along with a speaker so if you don't have the headphones you can still hear your results, smart since you don't want your headphones in while running on a crowded street or at night.
Nike and Apple are pushing technology further than most and other companies are just following at this point. The Polar is still the leader in high fitness, but with the middle market still needing a cool watch Nike + Apple are it. If they wanted to take this to the next level (which I am sure they have thought of) is the iPhone, let me have one device to do it all.
Check it out.
Nike Amp+

300 workout, improve your strength

The 300 workout seems to be one of the best overall body workouts. Keeping your core fit is important and better than just doing a boring gym routine. Developing real strength that can be used outside of the gym and to tackle "real" world task is important. From chopping wood to doing a Triathlon, ones body must be prepared to fit off injury. This is not for the weak, so most triathletes should not have a problem, and since this is the off season it is the best time to redefine your core body.

The 300 Workout
The workout gets its name from the total number of repetitions.

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps
There's no rest between movements

Beginners, start slow and work up to the 300.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows

Now build the strength to carry you through next season.

Bike Crashes, Road ID

OK here is my public service announcement, be careful and over cautious. Now a lot of people who do the sport of triathlons have fallen down or been hit by a car while biking.
So here are some things to remember and DO:

1. You must carry ID on you, it is against the law not to have ID.
2. Get a Road ID
3. Never, Ever think that someone (a car) sees you, be on the offense at all time. This stinks for serious training but we are smaller and lighter than a 5,000 pound car.
   
4. If you carry a phone, and you should have I.C.E. (In Case of Emergency) plugged into your contacts or favorites so if unconscious, the police have a number to call.
   
5. Helmet, but this one is not for us.
   
6. Insurance, both for your bike and yourself.

Having this happen is scary and there are really only two outcome, scraps bruises and broken bones or morgue.

Be safe and careful, I like having people around reading Thinktri

Off Season

Well here we go, for some of us on the east coast we are heading into the off season. Yes of course we will still get out and ride and do an occasional race but for the most part we are inside. So what to do, work on your "bad" events, or find a triathlon in some warm spot, and use it for training. If your swim is your weak event, go out hard and see how the rest of the race plays out, this will give you some idea of how hard you can push and where you start to fall off. Nutrition can play a big role in your training, work on getting fluids into your system doing the run or bike. See what does not agree with your system.
There are many things that you can do, find your weak event and exploit it, attack it and make it your strong part of the triathlon, best of all enjoy the down time, the season will be back soon.
Fun warm triathlons
Caribbean
Think, Tri, Train!

Power Meter Training

I guess the more that you do one thing the more you learn. Triathlons have been growing in numbers the last couple years and this year has seen one of the biggest jumps, so how do you gt better. First start with a heart rate monitor and make sure you are staying within your threshold. As you progress, a cadence, and power meter for biking are going to be one of your biggest investments, besides a bike!
Training Peaks has a great article on training with a power meter.
"Training with power means that you are utilizing the latest tool in the cycling industry today in order to maximize your athletic potential. A power meter is a measuring device that is on your bicycle to determine the amount of wattage that you can produce while pedaling the bicycle. These power meters can measure the watts in the hub of the bicycle wheel, the 'spider' of the crank arm, the axle of the bottom bracket or even measure the tension of the bicycle chain. A power meter looks just like a larger more complex bicycle speed-o-meter and it records every few seconds while the cyclists rides. It records many different metrics from the rider including: watts, heart rate, speed, cadence, torque, and distance that the rider has traveled. This record of the cyclists ride is then available for download to a PC computer and can be analyzed post-ride to determine optimal training or racing performance." more..

Kids, running and making you faster!

If you ever get the oportunity to go for a run with your child or with a high school cross country team you will be amazed at how fast these kids really are! Some where as we get older we have forgotten how to run, watch these kids and they are fast and most have proper running technique, without ever being taught. Take a look at this animation to see a good representation of how one should run.
Running on a Cross Country team in K-8 was one of the best experiences, you are against all types and the best part was that everyone ran all out, there was no pacing yourself, gun goes off and everyone ran until the race was over.
Being young and not knowing was a great place to start, so get back if you get a chance.
Cheers

The Right Running Shoes

Finding the right running shoes will help from getting injured. With the new running shoes coming out, it might be a little hard to find the one that you like. Newton Running shoes were designed by runners for runners to mimic the advantages of barefoot running, Then you have Nike Free which kind of doing the same sort of thing as the Newton but Nike does not seem to have the actuator lugs which help when pushing off.

Action: When you forefoot strike with a Newton running shoe the actuator lugs stretch a membrane as they are pushed from the outer sole into the chambers of the mid-sole. This replaces the foam/air/gel used in the outer and mid-sole of traditional running shoes.

Reaction: As you begin to push off after striking, the membrane returns to its original shape pushing the actuators out from the mid-sole and returning the energy into forward propulsion.

Mimicking the barefoot running style and keeping on the toes seems to be the industries leading focus. For sometime it was the cushion in the heel, but things have changed and to run smarter, faster and with less injury keep it on the toes.
Now Think, Tri, Do!

Always Competing

Competing in triathlons is fun, but what or how do you keep that competitive spirit when you are training. One way is on the day that you are to go hard do just that, and to make it special, find others out on the road and catch them. If you see someone 100, 200, 1/2 mile ahead of you, go for it. Can you catch them, can you pass them, can you sustain that level for you full ride or run. If you are ridding with a group then play rabbit, each one leaves at 2-3 min intervals, the leader of course tries to hold of the group and the rest (tri's) to catch, pass the rest.
These types of workouts help that competitive spirit and also help improve/surpass level periods in training.
Chee

Bigger lung capacity

You want to have a larger lung capacity or just be able to hold your breath for 4 minutes, then practice these techniques from Outside Magazine.

1. Start in the Kiddie pool: Practice in the shallow end and wear a dive mask.
   
2. Bring a Friend: Hey if you are going to try this then someone should be there to bail you out, plus it helps that they keep time and tap you on the shoulder every 30 secs.
3. Prep You Lungs: Above water start with 2-3 minutes of slow, deep-belly breathing, air into the stomach.
4. Warm Up: Hold you breath in a dead man's float. Come up when you feel that you need air, do this twice.
5. Take a Deep Breath: Inhale and float face down.
6. Relax your mind: Your body will say give me air, but overcome this by humming a song or counting tiles.
7. Breathe!: When you can't take it, come up for air. lean against the side and get your breath for 30 or more seconds before you talk or move.
   

Mark Anders writer for outside magazine.
Pick up your copy today.

Strength for Triathlon

As we all start to get into the summer and biking and running outside is a lot more fun then being in the gym we seem to let the little things go, strength training. From the swimming and biking you tend to use more chest, shoulder and parts of the back (lats), but the traps and rhomboids (center of the back) get forgotten. So when you start to feel your shoulders getting tired start working the traps and rhomboids. Doing exercises while on a balance board (Indoboard) not only improves the muscles that you are working but "core" muscles as well. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.
Remember you are doing hundreds of miles a week, between swimming, biking and running, so through out the high reps and light weight (after you have mastered the movements, don't jump into anything until you consult your doctor or NASM Trainer) and lets get down to business!

"The most effective type of strength training program for a triathlete incorporates a single, very high intensity set for each muscle group. This stimulates the desired strength increase without building huge muscles or using up too much time or energy that we need for swimming, cycling, and running. Strength training is an important supplement, but it is a supplement. Spending hours in the weight room won’t improve triathlon performance." read more...

Hydration, training and racing in the heat

We all have our way to stay hydrated or think that we are hydrated. An easy way to tell if you are dehydrated is if you stop sweating, this is one of the first signs. In the northeast the heat, humidity, can be just as bad as the cold, and who want to go inside and run on a treadmill. Train like you would race.
First and foremost drink plenty of liquid before a race, being hydrated starts days if not a week before. Some people like Gatorade, some like Accelerade while other like Cytomax it all depends on what is best for YOU!
Jennifer Hutchinson has some great points on Hydration:
"Anyone who has raced in Hawaii, Arizona or in any other notoriously toasty Ironman conditions is aware that how well one can take the heat can determine who has a great day or who goes home unfulfilled. Successful racing in hot conditions depends on how well the body is able to adapt to the heat (acclimatization)." read more, from IRONMAN training tips...

Pre Race Eating: Carbo-Loading

What to eat the night before, many races have pasta dinners the night before, but for some getting the carb's into the system there is just not enough time. Some say it takes roughly 12+ hours for the body to break down the pasta. So what do you do, well start early and get your take topped off 48+ hours before the race.

• Eating/drinking: Try not to skip meals race week, and hydrate, hydrate, hydrate throughout the week, especially one and two days before the race. Don't eat a late-night meal the night before the race, Scott says, or you'll feel too heavy and possibly have an upset stomach race day. Dave Scott
• It is an important period to stock your energy reserves to their max, but don't make too much of the process. Some elite runners, for example, will race hard about seven days before the target race day to deplete their glucogen stores, then train normally for three or four days, eating mostly fats and protein to keep glycogen low. Then in the last few days before the race, they pack as many carbohydrates into their system as they possibly can. The theory is that their muscles are so starved for glycogen that they will soak up even more carbo's than they normally would, giving them extra energy for the race. We do not recommend this for the mainstream runner -- certainly not without the oversight of a dietitian. Too often, this approach can backfire and leave you out of gas midway through the race. Coolrunning.com
• On the morning of the big day, have a light breakfast; a bagel and some fruit juice is ideal. Don't eat any solid food for three hours before the run, just water (a good rule of thumb for any run when you really plan to push yourself).Coolrunning.com

And remember, meals and nutrition are about YOU pick the meals that you are familiar with and stick with them. This is not the time to experiment, now go out and train!

Fun Times, Simulated Triathlon Training

Clif Bar Triathlon Training, is a great spoof on what a triathlon start is like. You get punched, kicked, scratched, pushed, grabbed and basically drowned, but if you make it through the first hundred yards or so things tend to settle down. Now this is a spoof but in all reality if you have the access to a couple friends an open pool or body of water, practice starts. Have your friends hold you, grab, punch, kick, hit and push you, I am sure that you friends will have no problem helping out on this request. In the end you will be better faster and prepared at the start.
Cheers, hey its summer get outside!

Triathlon Finder

I am one to promote a great site, and let me tell you Trifind.net is a great site. It is easy to use and has all the right links. You get to the site, have navigation to the left with states, once clicked a list of events for the 2007 year pop up. You scroll find your event and either go to Active.com or the events website.
It seems as though it is just starting out so make sure you support it in any way that you can. List them on your blog, advertise on there site, or just make sure you use them so that they can get more adsense.
Check them out! Trifind.net

Swimming in a Wetsuit

Swimming in a wetsuit is really different than in a tight speedo or spandex shorts. If the suit is a full (legs and arms covered), or a farmer john (trunk and legs covered) many different things can occur. First some will feel confined, buoyancy can be another problem, size, tracking, and heat can all be effects of a wetsuit. So what does this mean, get out before your event and swim in your wetsuit. Even if you are a seasoned triathlete get at least one workout in before the race (your last swim workout would be the best) so that you have a memory of what it feels like.

The other thing to consider is not to get into your suit to soon before the start of the race unless they allow you in the water to warm up. Many make this mistake and get overheated or just feel drained. Remember the wetsuit is tight and meant to keep water out and you warm, they don't work that great on land.

One last thing, for some a wetsuit is a blessing, it keeps you afloat and that can help certain a certain style of swimmer. If sink in the pool and feel as though you are kicking a lot to keep yourself moving then a wetsuit is great. Buoyancy in your lower half should be greatly increased allowing you to kick less or feel less fatigued at the end of the swim portion.

Cheers and get out and train!

Triathlon Tapering, Olympic Distance

Photo: Christof Koepsel/Getty Images
Tapering seems to be on everyone's mind lately, with several triathlons coming up, New York Triathlon and Mercer County Triathlon all need to be in full taper mode. So what does this mean? In short less work/time/milage at a race pace or faster, to get your system ready for the race ahead.
Active.com puts it like this:
"In the last week before an Olympic-distance triathlon, your run training must be sharply reduced in volume so your body can fully recover from and adapt to the peak workouts you did the previous week.

In addition, you must include a modest amount of running at race pace or faster to ensure your neuromuscular system is primed. Cutting your peak tempo run and your peak transition run in half and eliminating the long run should do the trick. If you like, do this last, short transition run at a near-maximum effort level -- just so race pace doesn't seem quite so fast come Sunday!"
Full article and chart at: Active.com

Training in the Heat and Humidity

It's getting hot out, so how do you train? In the winter we are inside stuck to a treadmill or trainer, but in the summer who wants to be inside, but it's hot! For some the heat is a blessing for most the complete opposite, trouble breathing, overheating, muscle cramps, etc.. Your body needs to keep its temperature within a narrow range to be able to function effectively. The hotter it gets outside, the higher your core body temp becomes! Your heart rate will often rise whether you’re exercising or not.
So make sure you are ready and practice these tips
1) Acclimate Your Body
2) Hydrate Early and Often
3) Determine Your Losses
4) Dress for Success
5) Know Your Limits
6) Recovery
7) Your Age make a Difference
To learn more, please visit USA Triathlon's web site at www.usatriathlon.org

Pedal stroke, Proper Position

image courtesy of Road Hogs


Pedal stoke is one thing you need to get correct, you will find foot numbness, knee pain, thigh and calf strain, so make sure you get fitted when you start out. Bike shops that are any good will have a couple tools in their shop to help you achieve good bike position. A company called Slow Twitch has developed a process called F.I.S.T., Fit Institute Slowtwitch. "A proper road bike fit system is one that helps a rider adopt a road bike fit used by most of the better road bike riders. And a proper tri bike fit system will place triathletes in an optimized position for riding a bike outfitted with aero bars."
1) A trainer (bike trainer) with a riser ring keeping the bike level.
2) Knee Angle tool, making sure you have about 150 degrees
These two are the most important but read more at..

Speed training on a Bike

picture from Cannondale, thanks!

We all think that getting out and ridding is training, we are in our aerobars, going through an 2 hour or more ride. Now this is great but does it build up speed, the answer is NO. As in running or swimming breaking your rides up into hill, Mt. bike, out of the saddle can dramatically increase your speed. Over time you should see an increase 1 to 2 MPH. The best way to accomplish this is in group rides, but this can also be done alone. The short intervals develop your explosive power, improving your top end speed. These are essentially "weight training" on the bike when done at full intensity. If you can increase your top speed over short distances, either your "old" race pace will become easier to maintain, or you'll develop new speed for the distance; your "economy" at sprint, Olympic, and even Ironman distance will improve.
Here is a great workout:
Instructions:
• 1+ hour ride: 10-15 minutes warm up
• 30 minute tempo ride
• 5 minute recover
• 3 minutes on, 3 minutes off x3 (18-20 mph on, 14-16 mph off)
• 5 minute cool down
NOTE:
This is biking BASE PHASE which is used to build the aerobic capacity. Longer duration workouts at slower pace and intensity are predominant. You are building a biking aerobic base and getting stronger.
Try it I am sure you will be impressed with the results over time.

Swimming: Master Breathing

Photo, Underwater by Rowell Spencer, All Posters
I was asked the other day, how do I catch my breath while swimming? First, make sure you breathe out all of your air before you rotate to take a breath. This is not like running or biking where we can get a breath anytime we like, part of establishing a good breathing technique is more swimming and becoming comfortable in the water. The more you swim the better everything gets.
Here are some good pointers:
•On a 100 yard freestyle (4 laps of a 100 yard pool) break up the laps into sections, on the first 25 breathe every 3rd stroke, the next 25 breathe every 4th stroke, next 25 every 5th stroke and last 25 on the 6th stroke. This will take some time to get used to but it is a great drill, especially if you are doing triathlons where sometimes you have to switch up your breathing in a pack full of people.
• Side kicks are great to practice, make sure you are rotating while you are taking a breathe not just turning you head.
• Extend your arms, make sure you are reaching with the opposite arm keeping you moving through the water.
If you would like to know more read The Complete Guide to Triathlon Swimmingby Kevin Koskella

Beginner Triathlete, we've all been there!

This is a great site to get workouts, information about triathlons, training plans, race reports, articles and even a store. When I started out I was Googling and reading a lot about training plans, Beginner Triathlete can up in one of my searches. I followed the "free" beginner sprint 13 week program, this was nice because it ramped me up, to get into the Olympic distance triathlons. There are four different levels; Free, Bronze, Silver and Gold, each has a little more to offer than the next. Which ever route you chose, be assured Beginner Triathlete is a good starting point!
Here is the sample training program that I followed:

*****This original training plan is posted on Beginner Triathlete*****

Sprint 13-Week Training Program

**9/11/02 - This is the program I designed for my mother who is running her first sprint triathlon this weekend. She is 59 years old and started from scratch in the fall of 2001. If she can do it, you can!**

Remember, you may definitely overshoot the mileage by the end of this program, but this program is for everybody and especially for beginners OF ALL AGES!!!. It is not based on speed but on endurance. You can go as slow as you want. This is your first triathlon, and the goal is to just finish and to HAVE FUN!!!

If you need some reference on mileage to minutes: I am a slow, leisurely runner and it takes me 40 minutes to run 4 miles. One runs max 45 minutes in this program, so runners slower than me (and I am slow) can definitely do this program. However, if you find you can do a longer length tri during the middle of the following program, than sign up for a longer one!

By the way, if you can't do all the minutes - DON'T WORRY!!! 45 minutes running or 35 minutes swimming does sound like a lot. Do your best. On race day, you will get a great extra boost from the environment. Being that swimming is first, I know you will be able to do the distance even if you have only maxed out at around 20-30 minutes (just make sure you have done the 0.6miles in the pool as you can't really stop in the event). Biking is easy at these distances - even under minimal training. Running...you can stop to walk as much as it is needed if you want...you are allowed. I THINK YOUR GONNA BE ALRIGHT!!!

For a typical sprint triathlon (~0.5mile swim, 12mile bike, 3mile run), here are some results of the best and worst times from ages 15 to 70:

Swim: 10-35min Bike: 30-55min Run: 18-45min Total: 55-135min

Final 13 Weeks!!!

Core Performance Training

After I bought a pair of adidas sneakers I noticed a free trial to sign up for a core performance training plan. I was a bit skeptical at first but once I logged into Core Performance and used code CP-AGWA, I found that I could customize my training towards endurance/running, soccer, baseball, core lifting, etc. My workout was full of Prehab, Movement Prep, Strength and Regeneration, each one of these has a set of exercises that is pack with exercises. The big thing that I noticed was the Video, this is a bonus, seeing how to do a certain movement is one of the biggest perks that any site can offer. Other stuff they have but I have not used is the "My Nutrition", "My Core reports", and a "My Page" area. Nice site. They email that I received to confirm my user name came from Mia Hamm
Check it out.. Core Performance

Running efficiently?

You have Nike free and Newton running showing us the correct running stance, and coming out with shoes to help us adjust. So I decided to try something in the last couple weeks, force myself to run on the center of my foot pushing off with my toes. Most people land on their heels and roll through, from heel to toes, after adjusting my style, I know refer to this as LAZY RUNNING. At first I was a bit slower but my time have started to change over the last couple runs. I am running in a pair of Mizuno Wave Creation 8 and they are good shoes but since I changed my running style from a heel strike to a corrected running style things seems have change. The shoe feels heavy and my legs feel fast. I am now looking at a pair of NB 902, they are light and comfortable (I'll let you know how they turn out).

"All accomplished and elite runners run on the balls of their feet.
The foot should strike the surface with the ball of the foot, in a dorsiflexed position (with toes pointing forward not downwards) otherwise this creates a" breaking" motion.
The heel doesn't touch the ground.
The foot on landing on the surface should be "light" not heavy, it then "grips and scrapes" the surface.
The knee is slightly bent on contact with the surface and the foot lands below the centre of gravity - just below the hips.
Think of your leg working in a circular motion from the hip joint.
This brings the heel of the foot behind the body. The hamstrings and gluteus maximus (backside muscles) play a very big part in this movement.
The thigh moves forward with the action of the quads and hip-flexors, the leg is extended and the foot drops again, landing on the ball of the foot as above.
We call this cycling the leg!
The hips and waist should be steady without a lot of side to side movement.
The back should be straight and relaxed, not bent at the waist.
The shoulders should be relaxed, The arms should be bent at approximately 90 degrees and the motion should be from the shoulder not the forearms.
As the arm moves back it should continue to stay in 90 degree flexion.
The hands should be held with the palm facing inwards not down. If you prefer to hold your hands in a fist, the thumb should rest on the forefinger.
The head should be up with your eyes looking ahead not down.
Try not to think about the movement too much. Instead try to feel the cycling motion, and visualise it in your mind while you're running. You will know when you have got it right, you will be able you feel it." More...
Special thanks to BCC health

Open Water Swimming

A buddy of mine, Dan Blank, told me a story of him trying to reach shore after his kayak over turned. Now I won't bore you with my version of the story let's just say it was funny, but also reminded me to get some practice before NY Triathlon. Open water swimming is much different than a pool, you have current, waves and debrey floating sometimes in your way. Not to mention sun glare, which could mess your stroke up when you turn to breathe. The main difference is making sure you have a high stroke, if it is too low and a wave catches your arm you will find yourself out of sequence. Go to the shore early morning and jump right in, the water will be colder or feel colder, and the sun will be coming up. There is only one way to get ready for open water that is to go and practice.
So get going!

Transport Your Bike, Race to Race

Now we talk a lot about training, but one this review it is about getting your stuff to an event, if you can't drive to an triathlon and have to fly then read further.
Along comes Tri Bike Transport! Now if you are traveling all the time then investing in solid case of your own might be a better alternative, then this one from Delta Cases is practically bullet proof. For the once a year triathlon that you need to get to like KONA you can't beat Tri Bike Transport. TriBike Transport offers a unique service to help ease the logistical headaches of preparing for and traveling to a North American Ironman event or other triathlon.

Avoid the high cost, inconvenience and risks of checking your bike with the airlines or shipping it via mass ground carrier to your big race. Simply drop it off, fully assembled, at one of our conveniently located partner bike shops before you leave for your IM destination and pick it up, ready to ride, before your race, within walking distance of the Ironman Village. Your bike is never disassembled or packed in a case.

After your race, drop it off at the same location the same evening or the next morning and we'll get it back to your local shop for you to pick up at your convenience after you get home.
Check them out! Tri Bike Transport

Transition: Swim-to-Bike, Bike-to-Run

The triathletes spend their time focused on swimming, biking, running rather than the transitions. You should spend some time focused on the transition, it is an event all it's own. Build transitions into your workouts, after a swim workout have your stuff layed out and do the switch, time yourself and get riding. Make a mental not of where you had trouble.
Check out this article from About.com.

Tips for getting in and out of the triathlon transition zones quickly
Most triathletes spend the bulk of their training time focused on the three events: swimming, cycling, and running. But the transition between each event also requires training. Each triathlon has two transitions: a swim-to-bike and a bike-to-run. Although they seem simple a poor transition can add precious time and waste energy during a race. A good transition can improve your position and spirits while a bad one can leave you struggling to make up lost time. Here are some tips to help you prefect your transitions. more...

Special thanks to Elizabeth Quinn

Changing it up: Learn how to swim butterfly

The hardest thing to do over a 16 week training schedule is to break it up! Swimming free the whole time can cause stress on the joints and even wear you out. Learning to swim different strokes can make training fun again! Swimming the Butterfly or "fly" is tough, but once mastered you are stronger and more flexible then when you started.
"Butterfly is a difficult stroke to swim as it needs both stamina and style.
The movements you need to make, however, are not difficult because you will have done many of them before in other strokes.

Under and over with the arms
1) Both of your arms work at the same time and keep moving throughout the stroke.
2) Put your hands in the water in front of your shoulders and push towards your feet.
3)When your hands reach your thighs, lift them out of the water and throw them back to the start.

Sounds easy doesn't it?

Well, it can be if you make sure that you are pushing hard as your hands reach your thighs.
This will help them to fly out of the water.

Look forward to breathe
1) You need to keep your head in the water all of the time, except when you need to breathe in.
2) If you lift your head up at other times it will be almost impossible to get your arms over the water.
3) The easiest way to breathe in is to push your chin forwards so that your mouth comes out of the water. It is best to do this when your arms are almost at your thighs.

Getting the order right.
If you do not do everything in the right order your stroke will have no style. Try this:
• Kick your legs down as your hands go in
• Kick your legs down as your hands come out
• Head down when arms go over the water
• Keep head down until arms are near thighs
• Breathe in quickly
• Remember to try to improve one bit at a time.

Once you think you have done all of these things spend a few sessions practicing them and then have a look at intermediate butterfly."
Check it out! BBC Sports

After the Bike: Have you trained for the run?

For most Triathletes this is the hardest part, transitioning from the bike to the run, I am not saying this is the hardest section, most triathletes are not swimmers so this could be the hardest part of the event. But since one might be pushing a big gear before coming into the run your Cadence could be off making it harder to transition. "For example, if our running cadence will be around 180-190 steps per minute (for two legs), then pedaling cadence in cycling should be around these numbers 90-95 rpm for one lejavascript:void(0)g. Besides this, pedaling should be done on the easier gears, which provide reduced muscle tension just before the run. " more..
Special thanks to Dr.Romanov from Pose Tech

Traineo: See Lives Change

All Triathletes need someway to track their progress, whether that is a spreadsheet, iCal, or just Outlook. I can say that there are many different training programs out there, the best I feel is Polar - Personal Trainer! You get a great web interface (slow at times) and you can track progress, set up training runs, lifting routines and it even calculates it all at the end of the week, all this can be had by uploading your data from your watch. Another product is Traineo this is a good product for you and others to help motivate you to stay on track, you can set up to five people to be emailed your progress, and instead of a trainer yelling at you your friends or family and give you the hard time.
"Motivation, Support and Accountability are the keys to achieving a weight loss and fitness goal. Our mission is to create the most effective weight loss and fitness community on the web by combining the latest software technology with sound information and services from the world’s leading health and fitness experts.

traineo is the culmination of over three years of development, testing and focus group studies in partnership with leading experts in weight loss, health, sports and fitness."
Check them out, it might help! Traineo

Run Faster, and Smarter

Controlling your Lactic Threshold, is one of the most important pieces of knowledge that you can learn.

"What is Lactic Acid and Where Does it Come From?

The carbohydrates you consume consist of several different sugar molecules; sucrose, fructose, glucose to name a few. However, by the time the liver does it's job, all of these sugars are converted to glucose which can be taken up by all cells. Muscle fibers take up glucose and either use it immediately, or store it in the form of long glucose chains (polymers) called glycogen. During exercise, glycogen is broken back down down to glucose which then goes through a sequence of enzymatic reactions that do not require oxygen to proceed. All of these reactions occur out in the cell fluid, or cytosol. They proceed very rapidly and yield some energy for muscle work in the process. This glycogen/glucose breakdown pathway is called the anaerobic (no oxygen) glycolysis (glucose breakdown) pathway. Every single glucose molecule must go through this sequence of reactions for useful energy to be withdrawn and converted to ATP, the energy molecule that fuels muscle contraction, and all other cellular energy dependant functions.

Factors that Influence the Rate of Lactate Accumulation in the body

Absolute Exercise Intensity- for reasons mentioned above.
Training Status of Active Muscles- Higher mitochondrial volume improves capacity for oxidative metabolism at high glyolytic flux rates. Additionally, improved fatty acid oxidation capacity results in decreased glucose utilization at submaximal exercise intensities. Fat metabolism proceeds via a different pathway than glucose, and lactic acid is not produced. High capillary density improves both oxygen delivery to the mitochondria and washout of waste products from the active muscles.
Fiber Type Composition- Slow twitch fibers produce less lactate at a given workload than fast twitch fibers, independent of training status.
Distribution of Workload - A large muscle mass working at a moderate intensity will develop less lactate thanhttp://www.blogger.com/img/gl.link.gif a small muscle mass working at a high intensity. For example, the rower must learn to effectively distribute force development among the muscles of the legs back and arms, rather than focusing all of the load on the legs, or the upper body.
Rate of Blood Lactate Clearance- With training, blood flow to organs such as the liver and kidneys decreases less at any given exercise workload, due to decreased sympathetic stimulation. This results in increaed lactate removal from the circulatory system by these organs."
Special Thanks to Stephen Seiler for explaining Lactic Threshold. Check out his full explanation @ The Lactate Threshold

It's Coming Up! New York City Tri!

Well it is approaching fast only 72 days left. So learn the course and (download course PDF) adjust before race day. One of the biggest problems that I had was the run in Central Park, it has hills, bigger than you would think. I would suggest as part of your training a month before you start running Central Park. You can't swim or bike the course but the run I feel is where many get caught . Also remember this is July in NYC, hot is to be expected.
Check it out! New York City Triathlon

United States Masters Swimming: JAM

One way to get serious about training is to join the United States Masters Swimming, there are local clubs in just about every state and town. Jersey Area Masters or JAM for short is in the Princeton, NJ area. When you are looking to really get to the next level, training with a group can help you!
JAM has enjoyed plenty of individual and team successes:

Swim Club:
1st Place 2005 at the Annual JAM Holiday Classic
2nd Place 2004 at the Inaugural JAM Holiday Classic Swim Meet
2nd Place 2004 & 2005 at the Ocean County YMCA Unofficial Team Championships
3rd Place 2006 Ocean County YMCA Team Championships
United States Masters Swimming #1 Relay (National Champions): 6
United States Masters Swimming Top Ten Relays: 40+

Individual Member Accomplishments:

Swimming:
USMS #1 Swimmer (National Champion): 4
USMS Top Ten Swims: 50+
USMS Open Water 1 mile National Champions: 2
Colony Zone Records: 10+
New Jersey Masters Records: 40+

Triathlons:
Chesapeake Bay Triathlon Winner: 1
Hawaii Ironman Qualifiers: 1
Ironman Finishers 16+

Running:
Marathon Completions:30+

Practicing with a group like JAM gets you ready for competition or as close as you can get. The levels range from never swum to college swimmers and triathletes. You get a coach and workouts that you can print out and use anytime, even if you miss a practice.
Check it out!
United States Masters Swimming, Jersey Area Masters

Bike Body Position video

At Think Tri, we are about making you faster by showing or telling you way's to accomplish that! Now not to take anyone away from ThinkTri.com, but YouTube is one of the best places to find hundreds of videos, from swimming to biking and even running. What I am trying to do is find the best so that you don't have to, keeping you in one place, ThinkTri.
This video is about body position on a bike and finding the comfort level, based on body position, it can even give you some knowledge when purchasing a bike. What I find the best part and most overlooked for most triathlete's is the shifters and breaks on the aero-bars (Profile Design). Having the shifters and breaks on the ends of your bars keeps you in the tuck position enabling a great stream and not having to sit up or move around to shift or break.
Check it out!

Freestyle Drills to Improve Swimming Technique

image from www.ironmanbaja.com
Here is a list of Drills that one can do, thanks to: Mat Luedders, from About.com
Swimming drills are specific movements, done repetitively, to get your technique "in the groove." They can help you get more efficient and they can help you become a faster swimmer. Generally included in all workouts, most coaches feel that you can never do enough technique work. You should include some in your workouts, too.
• Catch-up: to isolate one arm, to practice a long stroke and a long body position.
Swum like regular freestyle, except one arm is stationary, always extended forward (front arm), pointing towards the destination, while the other arm performs the stroke (working arm).
When the working arm moves forward and "catches-up" with the stationary arm, they change places.
• 3/4 Catch-up: Just like full catch-up, except the stationary (front) arm begins to work or move before the other arm fully "catches-up" - it begins to move after the working arm is about 3/4 of the way through a full arm motion.
• Catch-up with a board: Just like regular catch-up, only your front hand is holding a kick board.
As the arms trade places, they hand off the board to each other.
You can substitute a pencil - or anything else that won't make you sink.
• Fingertip Drag: to promote a high elbow recovery and to make you aware of your hand position during recovery.
Swum like regular freestyle, except your fingertips never leave the water as your arm moves forward during the stroke recovery.
You drag your fingers forward through the water, slightly off to the side of your body, focusing on good body roll and keeping your elbows pointed up.
Change how much of your hand stays in the water: fingertips, hand, wrist, even your whole forearm.
• 10/10 (simple): to promote good body roll and head alignment (when you add breathing - see the next drill). This looks like regular freestyle in very slow-motion.
• One arm is extended forward, pointing towards your destination (front hand).
The other is backwards, pointing towards where you just left (back hand), with the arm resting against the edge of your body.
• You should be on your side, with the back hand side of your body up, the front hand side of your body down (towards the bottom of the pool).
• Your ear should be against your front hand shoulder, chin in line with your chest, eyes sideways (or even up a bit), mouth out of the water (so you can breath).
• Take 10 kicks, then stroke, so that your body rolls and your hands switch places.
• The front hand takes a stroke underwater and finishes against your side, becoming the back hand.
• The back hand recovers over the surface of the water, becoming the front hand.
• Your head switches, rotating with your body (rolling down into the water and then up on the other side), and you continue, taking 10 more kicks, then everything switching again.
• When you have this drill figured out, move onto the next step, adding breathing (see the next drill).
• Fist: to promote "feel" for the water. Swum like regular freestyle, except you hold either one or both of your hands in a fist.
• Vary the pattern and the number of strokes that you are "fisted."
• When you unclench your hand, you should notice a difference in pressure on your hand - use this feeling to keep your hand holding water as you move through your pull pattern.
• When you are clenched, you should also try to press on the water with the inside (palm side) of your forearm - think of the lower arm, from elbow to wrist, as an extension of your hand. And don't forget body roll!
One-arm: to focus on one arm at a time.
• Swum like regular freestyle, except only one arm is moving.
• The other arm is stationary, either forward (front hand) or backwards, against your side (back hand).
• The moving hand takes a series of strokes, each arm performing a set number of pulls before they switch roles.
• Practice this drill with the stationary arm in both positions.
• When your stationary arm is on your side, breath towards that side (away from the moving arm).
• When your stationary arm is forward, breath away from it (towards the arm doing the work).
• Again, time the breathing so that as your body rolls, your head rolls with it for a breath, then your head should return to its forward alignment.

That's it, Think Tri!

Triathlon, Swim Coaching - Catch up drill

Well we all want to improve our technique wether in the water, bike or run. I have found that YouTube has some very good short videos of various types of triathlon training videos. This one is swim - Catch up drill:
Catch-up: to isolate one arm, to practice a long stroke and a long body position.
Swum like regular freestyle, except one arm is stationary, always extended forward (front arm), pointing towards the destination, while the other arm performs the stroke (working arm).
When the working arm moves forward and "catches-up" with the stationary arm, they change places.

Train Smarter!

Aquaman, a "better" wetsuit

There are many on the market and all that do triathlons have one or should get one. You have makers like IronMan, Orca, Quintana Roo, they all make great wetsuits. The difference between all is the technology and how long they have been in the game. Aquaman since 1984, at this time triathlon was in its infancy and the need for wetsuits specially made for triathlon was finally there. As we are seeing Tri's become more popular, different companies are going to start emerging, and with new technology towards gear. Aquaman has a list of cool features that would appeal to all types of triathletes, price would be the only deciding factor:

Express Opening System
The best zipper for Triathletes, close it down, and open it upwards. Will not open when you swim.

Friction Free Collar
A collar made for Triathlon, designed to avoid friction on the neck. No seams against the skin and no contact with the Velcro components.

Flexible Zip
The flexible zipper will stretch and mold with the curve of your back,shoulder and neck making the suit very comfortable.

Arm Propeller
This grooved panel will grip the water in the pull phase of the stroke and will allow a better propulsion.

Ergo Shoulder
AQUAMAN is the only company to design and produce a one piece shoulder. Just one seam with no chaffing and no restriction.

HYDROPRENE 6000 SCS Composite Rubber
Yamamoto Smoothskin # 39 with SCS incorporated. Will provide 360 degree multidirectional flexibility and the most comfortable fit.

Flexor
The Flexor is a thinner piece of neoprene with Ultra Flex textile inside which is designed to release pressure on the lower back during the swim and will be found on the Metal Cell and the Bionik models.

The Cut
Over 30 years of wetsuit experience have gone into our unique cut. Aquaman believes it is the best fitting wetsuit on the market.

Wrists
At the transition, every second counts. That is why the end of the wrists of the Metal Cell and the Bionik are thinner and more flexible thanks to the Ultra Flex textile inside.

Pre-shaped Arms
It is at the moment that the swimmer’s arm bends into the stroke that the propulsion phase is most important. The sleeves of the Metal Cell and the Bionik are already pre-shaped to the form and angle of the arm to offer a minimum of restriction during the swim.

Behind The Knees
At the end of the swim it is often necessary to run several hundred yards in your wetsuits before reaching your bike. Flexibility at the knee is most important for reaching your bike fast. The Metal Cell and the Bionik have the flexor behind the knee to help running.

You make the decision! Aquaman