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