Triathlon | Beyond Transition

10 Tips for Your Triathlon Off Season

September 10, 2012 By Wendy Mader Leave a Comment

Take it easy in your off season – be a hero when it counts not when it doesn’t via http://www.5ofall.co

There are three ways of approaching the triathlon off season - stop exercising, get fat and lose your edge; keep training, burnout and get injured; or let the body recover, build your base and race better next year. This article is about the last of these.

When I develop a triathlon annual training plan – measuring out the duration of periods, base, build, taper, peak, off, transition, and preparation periods – I start with the off season.

The fall and winter is a time most athletes wrap up their race season, take some time off, and let their body recuperate from the rigors of high-intensity training and racing. Some take as much as four weeks off, and their off season includes their transition season.

Time Off

For me, off means off. No swim, bike, run, weights – nothing that will stress my heart, lungs, muscles, tendons, and ligaments. The duration of my “off” season is typically a week or two. It may be shorter or longer, depending on my current and future fitness goals. I typically take time off after the last event of the season. During this time, I reflect on what I accomplished. I try to get more sleep, rest and relaxation. While some struggle taking time off, I have learned to take seasonal rest seriously, as it allows me to race much better the next season. Trying to maintain peak fitness will not be beneficial to your results next year. I tried to maintain my fitness 12 months a year back in the 90s when I started training for triathlon. It did not enhance my performance, it only led to injury, illness and overtraining.

After I take time off, then I’m ready to start moving again, and my transition season consists of two to eight weeks transitioning into activity. I don’t do sprints, speed work, climbing, hill repeats or other intense training, so my body continues to get a good rest and can repair itself fully. When I am ready to start moving again, I follow these guidelines:

I don’t plan workouts. I do what I feel like when I feel like doing it, and I don’t train, I exercise.
I don’t have restrictions on what I do, just guidelines.
My weekend to-do list includes taking naps instead training.
I do reduce training and intensity while maintaining a level of fitness.
I don’t indulge (eat whatever, whenever “forbidden foods”) or try diet when it comes to nutrition. I like to keep my nutrition under control 365 days a year.
I do think about goals and events for next year.
I don’t get post-training race blues because I prepare for this time of year to happen: (I will link this to my plan article).
I do plan my preparation and base period:
I don’t gain more then eight pounds.
I do enjoy my transition period.

When it is time to start training again, and focus on building my base fitness not just exercising, I go through a preparation period of 8 to 12 weeks. During this time, I do some general strength training, preparing tendons, bones, ligaments and my mind to start base training and getting into a training routine.

Building your Base

I describe the base phase as the time you start to train. Most athletes start building their base sometime during the months of January to March. The base phase should last between 12-16 weeks, depending on how much time you have to train. I increase the volume of my training, but keep the intensity low and aerobic. My base period starts about 16-20 weeks before my A race for next season. The first four weeks of base training I simply perform low-level aerobic work.

The second four-week block I begin to work on technique, skill, and efficiency, with primary workouts to perfect my spin, stride, and stroke so that I do not reinforce bad habits. Efficiency is a huge component of becoming a faster athlete. I have a library with a variety of drills to increase cadence, efficiency, leg speed, and coordination.

During the third and forth block I start to increase overall volume while adding some higher aerobic end intensity. I perform the majority of my weight work in the base period.

Your base training builds the foundation for higher intensity and sport specificity, a phase that often comes in the spring or summer. It may last 8-12 weeks, depending on the race date.

Competitive Season – Building your Sport Specific Intensity

Once you build your foundation give yourself about 8 weeks to add sport specific intensity. This is the phase you add more tempo and threshold workouts and slightly decrease your training volume while adding Intensity. Examples of workouts would be to train on a course that simulates your race, train at an intensity higher or at least that same as your race pace. Practice bricks, swim to bike, and bike to run workouts. I will go into more details on competitive, taper and peak seasons in my next article

Conclusion

The details when it comes to frequency, intensity and duration during your off, transition, preparation and base training phases depend on your goals, experience, and, to a certain extent, trial and error. Learn from what works and what does not for yourself, not what works for someone else. Seek advice from coaches and other experienced athletes and then find what works for you.

You can find more about Wendy and T2 Coaching here

Filed Under: Guest Posts Tagged With: Annual training, base, Building, High intensity training, Physical exercise, Season, Sport, Strength training, Triathlon, Wendy Mader

Ironman 70.3 Ireland – Galway Course Review – 2012 – Dan Speed

September 9, 2012 By Denis Oakley Leave a Comment

Dawn at the Galway 70.3 via the Tuan Record

Triathlon Name

Ironman 70.3 Galway

Triathlon Date

Sunday, September 2, 2012

Who Are you?

Dan Speed - Triathlete who has just finished his 3rd season. favours the bike who struggles on the swim and survives the run!

Race Category.

M25-29

Country

Galway, Ireland

Why did I do this race?

I did this race as I wanted to do an official 70.3 and this was 2 weeks before my wedding so I treated it as a 2nd stag do with my tri mates.

The Swim

The swim was a sea swim, and it was very calm of the day of the race unlike the saturday where the wind was up and the sea was very rough.

The start it deep water and you head out in the sea (approx 150-200m) and then a left turn and a straight of around 1200m. You then do a 180 degree turn and head “back on youself” for around 500m and then hang a 90degree right back into the shore.

Not much seaweed around but I got stuck in a clump.

The Bike

The bike leg was a lovely out and bike course on closed roads (non drafting) and the road surface was great for 90%+ of the time, Once out of the city, the villages you pass through had amazing support. they are a few little rises but nothing to worry about. It is very fast course with a feed station at around and .

The initial was getting out of the city and through the grounds of the uni – it was stated that this was a no overtake zone but it was not marshalled.

The Run

The run was a 3 lap race on flat roads, my GPS picked up an elevation change of 12m. There are two feed stations at either end of the course ( and ) with plenty of supplies and support. By the time i got onto the run there was a bit of wind behind you to the first turn around and then head wind to the other.
Bands were picked up at each lap at the mark, 12 and . the final straight () seemed to go on for ever. The run course was not over crowed.

Transition

Transition was well organised but the run to transition from the swim was around 500m. Plenty of time to pull wetsuit down to the waist. Not many people were helping out, around 5 or 6 people in there. From the bike rack to the road was another 100m and the same for the return leg and to the run.

Race Organisation

The organisation of the event was not great, the race briefing was a video on constant loop that played over. It went to fast to get the info. But the people and marshalls were very handy in helping with any confusion that people had.

We stayed away from the expo and surrounding area not to get pulled in by the hype but on race day the place was electric! supporters cheering etc.

Top Galway 70.3 Triathlon Tips

Try not to get carried away with the smooth fast roads and hitting the bike too hard can come back and hit you hard later on

How did you do?

I managed to come 4th in my AG and come 37th overall. extremely happy!

Verdict

would do this event, great support and a great course, If there was a little bit more info and organisation this would be an amazing race to do.

Great night out afterwards too!

You can follow Dan on twitter as @1xdanspeed

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: Course Review, Dan Speed, Galway, Half Ironman, Ireland, Ironman 70.3, Triathlon

The Fog of Triathlon Training

July 27, 2012 By Gregg Seltzer Leave a Comment

A Mental Fog Can Descend when you train too hard! via http://www.nppa.org

When we’re training for a triathlon we can often enter a thick fog without realizing it – this is never good for your performance – here’s how to recognize it.

What Do you Think About When Training?

As an endurance athlete and coach people often ask what I think about while swimming, cycling, or running for long periods of time. I often say that I am monitoring my bodies systems, as a pilot does while fly a plane. These systems, depending on the activity are different, but some are relevant regardless the sport — such as cadence.

I also pay close attention to if my mind seems sharp and alert, or hazy. This is important in during long, hard training sessions or hard training cycles, found during the build phase of a training cycle.

Overtraining Makes You Stupid

A recent French study which appeared this past April in the Journal of medicine of Science in Sport — a Scandinavian publication, looked at 11 male athletes participating in endurance sports and increased their training volume for a two-week period by 100-percent. Researchers then cut the training volume in half the third week. Tests performed on the 11-athletes after the three-week training cycle concluded the cognitive performance declined, meaning they were not in the fog-of-war, but rather the fog-of- training. This would seem to suggest that over-training impacts an athlete’s ability to think clearly

When You Mentally Struggle at Work Cut Back

Therefore, you can conclude from this study, and perhaps from your own experiences that if you have an unusually hard time focusing throughout the day, or even during a difficult training session, you may be pushing the limits of your physical ability and heading towards over-training, injury or burnout. Dial it back a notch or two, and take note of the results. As always, make notes in your training log, and share this information with your coach.

For more from Gregg head over to TriAbility

Filed Under: Guest Posts Tagged With: Fog, Gregg Seltzer, Guest POst, Mental Ability, Overtraining, Performance, Physical exercise, Training, Triathlon

11 Thoughts To Get The Mind Right to Race Triathlons

July 25, 2012 By Mark Sortino Leave a Comment

Having the right mental attitude on race day really helps you do well. A “lottery winner” training on the Queen K via Slowtwitch

Here are 11 thoughts that it’s worth having before and after a triathlon that will help you race better and get more enjoyment and satisfaction out of it.

I’ve written about athletes who train great but fail to produce time and time again in a race. There are many reasons why this might happen – lack of confidence, not following a plan, feeling as if they don’t deserve to do well, etc. So how can we increase the chances of performing well on race day? On race day, it’s all in the head.

First, at Team MPI, we spend a lot of time with athletes from the beginning on “thinking like an athlete”. We focus on training consistently, frequently and on how to know our bodies. We want athletes to enjoy training, so we help them understand the ebbs and flows of training – some days we feel fantastic and others we don’t. We have athletes look long-term with their goals and ambitions. Unlike many single sport races in which athletes train one sport and focus everything on that race, in triathlon with three sports we set our goals well past the first main race.

So we’ve set athletes’ heads up right in training, what do we do for racing? Below is a list of 11 thoughts – certainly not all inclusive – that we want our athletes to have before race day:

Believe that you deserve to do well.

Sound silly? Actually, this is more common than you’d think. Many athletes don’t believe they deserve to do well and self-sabotage themselves prior to the race in a number of ways: doing something silly and hurting themselves, trying new equipment or procedures that they’ve never tested, knowingly eating or drinking the wrong things prior to race, etc. So we work on getting you to BELIEVE you deserve it.

You’re the only one who really cares about your time

No kidding. While close friends, family and competitors may act like they care – none of them ever care as much as you. So performing for someone other than yourself is silly. Even your coach tends to look much farther than you beyond the race.

Don’t confuse a realistic goal with a breakout goal.

Ah, this is a big one. We have athletes set goals periodically throughout the season. All of them are “realistic” goals as in, what can they do right at that moment – not what they would love to do. So set your realistic goal, and then set your breakout goal – that “perfect” race where everything works out great and you perform beyond capability. BUT, don’t confuse the two!

Be very thankful of possessing the ability and health to race.

All it takes is an injury to remind you how lucky you are to be able to race. Don’t take it for granted.

Don’t be afraid to take risks and to fail.

Look, just “racing” is taking a risk. You don’t know exactly how you’ll do. But in order to have that great race, or even better, that breakout race, you have to put yourself out there, take some risks and don’t be afraid to fail! This is all about ego here.

No one race defines who you are as an athlete.

Got it? So if you have a bad race, learn from it, get over it and move on. See #2.

You do this because of the joy it brings you.

If it’s not fun, you need to re-evaluate why you’re doing triathlon. Is it your fear of failure? Your ego? Talk with your coach and remember, you’re not a professional.

Your Attitude Matters

I’ve seen it all. Athletes hyped up so much before a race that they’re mean to friends and family and practically have a nervous breakdown before they get to the water. Miserable athletes who are so mean to volunteers, I want to slap them myself. And athletes who seemingly can never be satisfied by their performance after a race making being around them completely miserable for everyone. Folks, GET OVER YOURSELVES. If you have these attitudes, you will NEVER perform to your potential.

Racing, like swim bike and run, is a learned skill, so it may take time to master it.

It really does take time to become a skilled racer. So know this, work at it, and think about these 11 tips.

There is no such thing as a perfect race.

There isn’t! So when a good race comes your way, enjoy it! Don’t be unhappy after the race by picking it apart finding every little thing that could have been better. Enjoy the moment.

Have a plan, execute the plan and know that it’s not easy – that’s what makes it special.

Sounds simple, but you need to commit to it or else you may find yourself doing crazing things. Guess what, racing hurts. It’s hard. So understand that you’ll be going into the “Pain Cave” at points. Believe me, when you cross that finish line, the pain will go away immediately. See #1.

Find out more about Mark and Team MPI’s triathlon coaching

Filed Under: Guest Posts Tagged With: Guest POst, Mark Sortino, Mental attitude, Multi-Sports, Organizations, Pain, Performance, Sports, Sportsperson, Team MPI, Tips, Train, Triathlon

4 Essential Fear-Relieving Tips for the Open Water Swim

July 23, 2012 By Carrie Cheadle Leave a Comment

Open Water Swimming fears are often irrational and can be easily managed using Carrie Cheadle's tips. image via http://www.letsvacation.net

Fear is a factor for many triathletes during an open water swim. It’s natural to feel nervous about the swim, especially if you feel it’s not your strongest discipline. Even if you consider yourself to be a strong swimmer, sometimes thinking about the length of the swim, having to deal with a mass start, or having people swim on top of and all around you, can be cause for a little anxiety. If the thought of the open water swim gets your heart racing, you’re not alone. Many people feel butterflies when they think about all of the what-ifs that come with the swim:

What if a water creature touches me?
What if I get kicked in the face?
What if I lose my goggles?
What if I get tired and can’t make it?

That feeling of anxiety is meant to help you hone in your focus and prepare for the very thing you feel threatened by. If anxiety has done its job effectively, you will seek to alleviate your feelings of anxiety by doing what it takes to feel more prepared so you feel more confident in your ability to meet the challenge. For some athletes, that anxiety becomes overwhelming and even debilitating and for many people, the thought of the open water swim keeps them away from triathlon altogether. Those dreaded “what-ifs” and the corresponding anxiety that comes with them cause you to burn through a tremendous amount of emotional, mental, and physical energy before your event even begins. Here are some tips to get to the start of your triathlon mentally ready for the swim:

Work on your swim skills

– If you put yourself in the category of “not a strong swimmer”, then you can gain more confidence by improving your swimming. The better you feel about your swim skills, the more confident you will be in the water. Get a swim coach. Go to open water swim clinics. Be deliberate about working on your skills and getting more comfortable in the water.

Practice in open water

You wouldn’t show up to your triathlon only having ridden your bike three times leading up to the event – and if you did – you would be pretty nervous about the bike. That same idea is also true for the swim. Take family vacations somewhere with access to open water. Find a kayaking friend to go out for an open water excursion. Find an open water swim group. The more you practice swimming in the open water, the more confident you will be.

Simulation Training

Take opportunities to actually practice handling the potential challenges you will face during the swim. If you take the opportunity to experience these situations before your race you remove the anxiety that comes from experiencing something for the first time. Think about your own list of “what-ifs” and figure out ways to go out and practice them. Here are a few examples:

If you’re nervous about having people swim close to you – go out with some friends or teammates you trust and practice keeping your cool while they swim all around you.
If you’re hesitant about swimming in choppy water – go out and swim in choppy water (of course – be sure you go with others and make sure the conditions are safe for swimming) or go to your local gym and swim laps during the water aerobics class. (You’d be surprised at how choppy the water gets when there are 20 people jumping around in it!)
If you’re concerned about losing your goggles, take your goggles off in the water and practice putting them back on.
If you’re worried you’ll get tired during the swim, practice rolling onto your back to swim a few backstrokes and then rolling back over and getting started again. This is also a great way to mentally re-group if you find yourself starting to feel a little nervous as you’re swimming.

Choose your focus

Where does your focus need to be during the swim in order to feel calm, confident, and in control? Oftentimes the factors that make us feel anxious are things that are out of our control. When you choose to focus on the factors that are in your control it reduces anxiety and helps you feel more calm and confident. You need to choose your focus before you get in the water. Planning for where you want your focus to be helps you to be successful on race day. Counting strokes or coming up with a cue word, a phrase, or even an image can help you to keep you focused on feeling calm and confident and moving forward.

When it comes to race day confidence, focus, and success – your mental preparation is just as important as your physical preparation. If you find that you are feeling a little apprehensive about your upcoming swim, take the time to work on your confidence and mentally prepare for your swim and you’ll be ready to sign up for your next race before you hit land.

Carrie Cheadle, M.A., CC-AASP is an expert Mental Skills Coach and you can find out more about Mental Skills Training and sign up for her email list and get the free e-book Inspired: Monthly Motivation for Athletes by checking out her website at www.carriecheadle.com.

Filed Under: Guest Posts Tagged With: amxiety, Fear, open water, shark, Sports, Swimming, Swimming and Diving, Triathlon, Water, Water Sports

Triathlon Overtraining: Five Warning Signs

July 13, 2012 By Susan DuPont 1 Comment

Over training for a triathlon can wreck your race day chances via triathlons.thefuntimesguide.com

Lots of triathletes train too hard: to over compensate for the times when they haven’t trained consistently and to reach that performance level that they “need”. Here Susan DuPont lets you know the five warning signs that signal a triathlete heading into over training.

Why Triathletes Overtrain

Most triathletes are haunted by the constant paranoia that taking time off from training will immediately result in a decreased level of fitness. We feel that missing a workout will negatively affect our performance at our next race and we stress for days over a workout that might not have gone as well as planned. Therefore, we do ALL of our workouts regardless of how we feel and we are racked with feelings of guilt, frustration, and despair whenever we miss one. Since most triathletes are Type A personalities, this type of obsessive behavior is normally beneficial and critical to our success in triathlon.

We are driven, determined, and forever in a forward motion; these qualities enable us to achieve success in both triathlons and in the outside world. We walk a razor’s edge in achieving just the right balance between triathlon, family, and work, but occasionally we may fall off that edge and become trapped by our own training. At this point, our training actually becomes detrimental to our success as an athlete.

Alberto Salazar, the great marathon runner, believed in a “more-is-better” mindset. He reckoned that if 120 miles per week was beneficial to his performance, then 200 miles would be even more beneficial. Unfortunately, this line of thinking only resulted in destroying Salazar’s body and left him literally unable to run. So you’re not Alberto Salazar and you don’t log 120 miles in a week, much less 200, so you don’t have to worry about overtraining, right? Wrong. Everyone is susceptible to overtraining (even someone who is as lackadaisical in her training as I am). Learning to recognize the early symptoms of overtraining plays a huge part in its prevention.

Sleep

As someone who has struggled for years with sleeping issues, I know firsthand how important sleep is to an athlete. Likewise, a sudden change in your sleep pattern may very well be the first sign of overtraining. Many athletes believe that the more you train, the better you will sleep. No statement can be further from the truth. When your body is under an enormous amount of physical stress, sleeping can become difficult, if not downright impossible. Your body needs sleep to help repair itself from the workouts that you are putting it through, but when your body is too stressed out from these workouts, it simply goes into a state of restlessness, a type of physical purgatory, thereby preventing you from your much needed zzzs.

An overtrained athlete may find that it difficult to fall asleep at night, or in my case, have no difficulty falling asleep, but then wake up continually throughout the night. Either scenario will leave you feeling tired and drained the following morning. Ask most athletes how much sleep they need to perform adequately and they will tell you 8-10 hours. If you find that you are only getting 5-6 hours of sleep a night even though you are actively trying to get more, then cut back on your training volume to see if it makes a difference. Odds are, you will find yourself sleeping much better.

Physical Fatigue and Muscle Pain

It makes sense that when you are at the height of heavy training that your body should feel tired. However, this is not necessarily true either. Yes, your body will feel tired, but you should not feel like you have just completed a race or are coming down with an illness, nor should your energy level drop to the point that you do not feel like doing anything after your workout. Continual or abnormal aches and pains can be an indicator that you are overtraining. Common aches and pains are one thing, but wanting to go home after work and crawl into bed is another.

Do you find yourself avoiding or dreading climbing stairs after a workout? Are you sore for hours after a workout? Do you find yourself with dead legs more than a day after a hard bike or run? And most importantly, do you find that it is difficult to finish a workout? Athletes who are getting the right amount of training do not feel any more tired than a non athlete; in fact, they may actually have more energy. But if you feel like you are jet lagged repeatedly for days on end and have been no where near an airplane, then perhaps you are overtrained.

Mental Fatigue and Depression

Exercise is a mental break for me. As an educator, I constantly have to outthink, outsmart, and outwit my students on a daily basis. I spend long hours reading, analyzing, planning, and researching literature and educational pedagogy to help prepare my lessons. My brain often hurts when I leave work each day. Training offers me a break from this mental strain. I don’t have to think; I simply have to swim, bike, run. It is a liberating and welcoming break from the monotony of my job. However, mental fatigue, especially in the form of depression is a prime symptom that you may be overtraining.

Do you find yourself burned out mentally after a workout instead of energized? Do you dread having to get up and complete a workout? Do you find yourself sad, anxious, or generally bummed out throughout the day? Does the thought of a long run or bike ride leave you feeling blah? While most of us tend to think that overtraining symptoms appear in only a physical form, your brain can also send signals. An increase in self doubt, a deflated ego, and an overall feeling of frustration about your training progress may be warning signs that you need to take a break.

Decreased Performance and Delayed Recovery

In the contest between quality and quantity, you should always choose quality. However, most triathletes faithfully follow the latter and spend countless hours training. We tend to think more is better and will put ourselves through the paces even when we feel like dog poop. While logging long hours is an important part of training, if your workouts are becoming continually lackluster, then perhaps you should back off for a few days.

A decrease in performance is a clear signal from your body that you are overtrained. STOP! Continuing to train when your splits are sub par can lead to injury and further mental and physical fatigue. Likewise, if it seems to take you longer than normal to recover from a workout, then your body may be trying to tell you it is overtrained. If your muscles are continually pushed to their limits and not given adequate time to rest and repair themselves, then your recovery time is going to become increasingly longer. The end result may be something similar to Salazar’s physical destruction, so listen to your body!

Illness

Athletes don’t like taking time off due to illness. Unless we have a high fever or are vomiting profusely, we tend to suffer through workout after workout regardless of our physical state. I am as guilty of this as anyone. Do you find yourself racked with headaches or feeling like you are coming down with a bug? Are you suffering from numerous colds, or stomach viruses? When your body is overtrained, your immune system becomes compromised and you become more susceptible to illness. If you find yourself always with the sniffles or always on the brink of catching something, then perhaps you should actually take some time off and allow your body to rest and repair itself. Overtraining may take many forms, but an increase in colds or stomach bugs should definitely be a warning sign that you could be doing too much.

So Are You Guilty Of Overtraining?

The next question is how to do I fix it?

Depending on the extent of your overtraining, the solution varies from each athlete to the next. For some, taking a few days off from exercise completely can cause wonders both mentally and physically. For others a week off or longer may be needed. While I prefer not to exercise at all during my “breaks,” you do not have to completely eliminate it; just simply make sure that you are not pushing yourself in the same way you do during your training.

Low volume and low intensity should be your goal. Take your bike out for a scenic ride, but refuse to look at your time. Take your dog out for a walk, but don’t try to run. Return slowly to your training and pay attention to your diet. Binging on sugar and lots of empty calories can mimic a lot of overtraining symptoms, so try to eat in a responsible and healthy manner. You don’t have to get rid of the chips, but you don’t have to eat a whole bag in one sitting either.

“Controlled stress” is the key to managing your workouts in the proper manner. You want to do just enough in your workout to stress your body to the next level, but you don’t want to do so much that this stress becomes detrimental. Controlled stress is a lot like a balance scale. Too much hurts your body and too little doesn’t help. Overtraining simply puts way too much emphasis on one side of the scale and your body and performance suffers as a result.

The key to proper training is finding that right balance. There is no harm in taking time off to recover from overtraining. We all need breaks every once in a while and training is no different. If you fit more than one of the above criteria, then reevaluate your training status. Do not feel that missing your workouts will hinder your performance; instead it might have the opposite effect and leave you feeling refreshed and ready to go.

Happy training!

Filed Under: Guest Posts Tagged With: Alberto Salazar, Fatigue (medical), Guest POst, Health, Muscle, Over Training, Overtraining, Physical exercise, Stress (mechanics), Susan DuPont, Triathlon

Time Trialing for Triathletes

July 12, 2012 By Chris Tasker Leave a Comment

Warming Up for a Time Trial Doesn’t Have to Take a Long Time

Time trialing is something that all triathletes do in a triathlon – but we rarely go and take part in stand alone time trials. Here are some tips on how to warm up for a time trial – though for sprint and Olympic triathlons you could easily incorporate some of the tips into your warmup.

Time Trialing is Great for Triathletes

Chris ‘Macca’ McCormack does it, Chrissie Wellington does it, do you do it?

When Macca and Chrissie rode the time trial (stage 9) of the 2010 Amgen Tour of California they demonstrated the similarities between time trialling and the bike leg of triathlon. Competing in triathlon is expensive, race entries alone for long distance events is commonly hundreds of pounds before factoring in the additional costs of travel, accommodation, nutrition etc. Time trialling however is a regular, cheap event put on by local cycling clubs across the UK and given a little planning can form an ideal part of your annual training plan. Maybe it’s time you tried it?

Checklists are Great

The first thing I’d like to propose is that every rider who is travelling to a race (swim, bike or run) that involves a car journey should make a checklist which includes anything they may need for the event, including warm-up and cool down. The things I’ve heard that riders have forgotten already this season include, race licence, cold weather clothing (‘the sun was shining when I left home and I didn’t think..’), fluid, pump/adaptor for disc wheel inflation and even a turbo/rollers for warm up.

Think about making a checklist, maybe even laminating it and chuck it in your kit bag? If nothing else it’ll prompt you to think about what you really need and not just how nice your race bike looks! The coaching staff at British Cycling are very keen on these as they reduce potential stress on race day for very little effort – marginal gains, as the Sky team would say.

Why Warm Up?

Warm ups – again a very common area overlooked by riders in my experience.

How many times have you used the first few miles of the race as your warm up and not achieved the pb you’d hoped for? Do you have a pre-planned protocol for warm ups, is that protocol the same for every event you do?

Having been lucky enough to see the TdF riders warming up for the team TT a few years ago it was very evident that the pros consider the warm up both physically and psychologically essential. Every rider from a particular team warmed up at the same time, following a laid down structure. Incidentally the Discovery Team went on to record the fastest ever TTT that day, quite a spectacle.

A thorough warm up is vital to you hitting your event fully prepared. You need to have a heart that’s ready to pump blood, muscles and joints ready to accept it, and a nervous system in tune with both muscle and reflex responses ready to turn it all into speed. What’s more you’ll need to get your brain in to gear, particularly for a time trial.

Regarding hydration, for anything up to 25 miles I’d suggest that you don’t need to drink if you are properly hydrated beforehand. Sip at an energy drink during the warm-up to ensure your body is ‘charged’ for the effort ahead.

I’d advocate doing your warm up on a turbo rather than the road (you’ll never miss the start, hopefully won’t flat, you can time your warm up much closer to your own start time. Rollers would do but only if you are happy riding them in an aero position.

In the TT you are going to be riding at or near threshold for the duration of the event, we must prepare your body for that effort level.

How to Warm Up

Here is a basic warm up protocol, if you don’t have a system of your own why not try it, feel free to modify it if you need to:

Easy spinning, gradually warming the muscles and joints – inner chain ring. Start to visualise the route. – 20 minutes.
Very gradually increasing intensity every minute to about 70% of your TT HR/FTP – large chain ring – 5mins.
1 min – inner chain ring – easy spin
1 min – large chain ring – steady effort (should feel warm by now with legs and lungs ready for the last part).

The final aspect of the warm up is 10 minutes of incrementally increasing effort, the final minute being completed at race intensity.

Fit your race wheels, after having checked their pressure and the tyres for damage, of course.
The smaller the time gap between the end of your warm up and your start time the better, obviously.
Go and grab that PB you’ve been chasing

Warming Up On The Road

Now I appreciate that some riders may feel that this is an awfully long warm up for what may be a ‘10’ but consider what you are asking of your body. If you do think you can’t spare that amount of time or if you’d rather warm up on the road then follow the general protocol:

Easy warm up to wake your heart, lungs and muscles.
Steadily increase of effort to around 70% of perceived effort/HR/FTP.
A couple of efforts at race pace with long recovery.
Finally, a decent period of steadily increasing effort, culminating at race intensity.

I’ve left any timings off the alternative schedule, it’s for you to look at the initial proposal and allocate suitable durations given the time you have available.

To turn the time trial into a triathlon specific training session, pack away your bike and put your trainers on, it’s time to finish the brick session…

Best of luck.

You can find Chris’ coaching site VerinesVelo here

Filed Under: Guest Posts Tagged With: Chris Tasker, Guest POst, Time Trial, Triathlon, Warm Up

Blenheim Triathlon Course Review – 2012 – Jenny Zaremba

July 10, 2012 By Denis Oakley Leave a Comment

Jenny Zaremba wrote this course review for Blenheim Triathlon 2012

Triathlon Name

Blenheim Triathlon

Triathlon Date

Saturday, June 9, 2012

Who Are you?

Jenny Zaremba - A classic weekend warrior: I find getting the balance of traiming across the three disciplines and juggling the rest of life, work etc pretty challenging. So I sometimes feel like I turn up with more enthusiasm than preparation!

Race Category.

W 40-44

Country

Blenheim, Oxfordshire, UK

Why did I do this race?

I have done Blenheim 3x before and just love the scenery and the challenge of the course, and getting the full Tri season off to a good start! I always think that I will have done more training than I have, but this year I did manage to get a good number of lake swims in, plus some good miles in the saddle, building from a cross-country and the Marlow Duathlon in preparation. And the best news was that one of my friends was also competing in the same wave as me!

The Swim

One anticlockwise half loop – from a start in the water (which was good as we could accilmatise to the very cold water – much colder than the other lakes I had practised in), out along the length of the lake and then doubling back to the boathouse, where there were fabulous helpers to pull you out of the water (and one even undid the back of my wetsuit for me, without me even reaching back or asking for help!)

The Bike

3 laps of a hilly and twisty course – benefits confident descenders and people with good hill legs and gearing skills. Non-drafting for everyone other than the elites and needed to constantly shout ‘on your right’ to get past the very mixed ability field. A bit of wind too, but very well marshalled by the Air Cadets and this time I did not see any accidents at all (in previous years I have seen some spills where people have overcooked descending turns).

The Run

2 loops around the lake with a gel giveaway and 2 water stations! Beautiful scenery and again a bit undulating – really benefits if you have strong legs. My GPS showed 3.6mi (or about 5.8km), so do not beat yourself up – like my friend was if you do not get a good run time.

Transition

Transition is stunning – right in the main courtyard of the palace – beautiful – and also great for sighting pillars etc for where your bike is in this very large race. The 400m all uphill run from the lake is challenging – gets my heart racing! But amazing support up this stretch and Gatorade or water before you come into well-organised transition.

Race Organisation

The race organisation is always good. The booklet sounds a bit scary and officious when you read it, but it really does work and there are a lot of people! The guy who briefs you at the start is a brilliant laugh (he always starts London Tri too). But he never says how many laps you have to do – and looking at the results there were lots of people who did not complete all of the bike laps!!

Top Triathlon Tips

Get there early as there is loads to do in the ‘race village’area – and too many ways to spend your money!
Bring the family and have a picnic afterwards, especially if you are the end of the day, as you can queue for 30-45 mins to get off the estate in your car – and it is an honour to be able to spend time on the Blenheim estate.

How did you do?

I did a PB by 11 mins, which I was thrilled about and was top 10 in my age category across the whole weekend of racing. I felt good this time and really enjoyed it – even though (of course, like every triathlon), there are things that I am working on improving. And best of all – the Brownlee brothers were both racing, plus Helen Jenkins was there. And great races from Jodie Stimpson and Sky Draper! Mixing with Triathlon Royalty!

Verdict

I will do this race again and do recommend it to others – whether seasoned pro’s or people doing their first lake-based triathlon.

You can follow Jenny on twitter as @JennyAtoZ

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Uncategorized Tagged With: 2012, Blenheim, Blenheim Palace, Helen Jenkins, Jenny Zaremba, Jodie Stimpson, Olympic, Triathlon, UK

How to Race Ironman Lake Placid

July 9, 2012 By Maria Simone 2 Comments

The Ironman Lake Placid Swim Start via transitionmyself.com

Ironman Lake Placid is one of the best Ironman Triathlons. Beautiful and terrible at the same time it is one of the Ironman races that should belong in every triathlete’s bucket list. Here Maria Simone gives advice on how to make the most of your day on the Ironman Lake Placid course.

Racing Ironman Lake Placid

Unless you were lucky and fast enough to nab a slot online, or via a foundation slot, then you waited in the long line that wraps around the Lake Placid High School and the Olympic Oval. You came running out of that high school gymnasium with your golden ticket to race the second oldest Ironman in North America. 365 days until the big event.

Flash forward a few months. You’ve been training steady, and now the big day is a little over 2 months away. You’ve visualized entering the Olympic Oval to the sounds of Mike Reilly proclaiming in the way that only he can, “YOU. ARE. AN. IRONMAN!”

If this is your first time preparing for Ironman Lake Placid, you are no doubt wondering (fearing?) what to expect. The course may not be the most difficult Ironman there is, but it is challenging, with many people squeezed into a tiny space for the swim, of climbing in the bike course, and a rolling marathon that makes you work for your finisher medal.

The key to a successful day at Ironman Lake Placid is discipline. If you do not have a disciplined, strategic approach to this race, you will be punished for it. The marathon tells the tale of those who pushed too hard on the first loop of the bike.

I’ve raced Ironman Lake Placid twice, and I’ve trained on that course so many times, I’ve lost count. I can tell you where the potholes are (hopefully, they’ve fixed those!). In this post, I’ll share with you some tips for racing IMLP. These tips are geared for those who will be racing the course for the first time.

That’s the Ironman Lake Placid swim start.

IMLP Swim

The nature of an Ironman mass swim start, with 2500 bodies all starting at once, makes it daunting enough. Now, let’s take that same swim start, and put it in a narrow lake. That’s the Ironman Lake Placid swim start.

Positioning is key, as is a willingness to get bumped. There aren’t too many places you can go without getting jostled around a bit – unless you are super fast and can beat out the pack at the start, or you are willing to wait a few moments to let the pack take off.

Before you decide you are going to wait, think about it. There is an incredible draft on this swim, and if you swim the buoy line, you have the added advantage of a cable that runs the entire length of the course. That’s right: there is an underwater cable that runs the entire length of the course, which means there is no need for sighting if you can get on this line. Of course, everyone else wants to get on that cable too.

So, if you are a more timid swimmer, then you may want to consider starting back, and away from the pack. There are a few options here. You can start on the right bank, toward the back of the pack, and/or wait a few minutes. I’ve started at the right bank both times. The first year (2010), this was a perfect strategy, and I never got bumped once. In 2011, however, I was mauled, and had to go with the flow, and wound up swimming 4 minutes slower than I did the previous year.

When I do this race in 2013, I will start back-of-the-front-to-front-of-the-middle of the pack on the buoy line. (I hope to swim between 1:10-1:15). My thought: I’m going to get mauled no matter where I start, I might as well cut the distance and swim that cable. So, if you aren’t timid, I recommend the same. Seed yourself accordingly, but stay on the buoy line.

Overview of the Olympic Oval & Ironman Lake PLacid transition area, 2009.

From the exit of the swim to the transition area, you will have to run about a quarter of a mile, on the street. It’s a little rough on your tootsies, so tread lightly. The best part about this run: it is lined with people, 5-6 rows deep, all cheering and pushing you on. It’s super exciting!

First female pro out of the water in the Ironman Lake Placid 2009 triathlon.

Try not to let that excitement get you too riled up as you run to transition. Keep your HR in check. It’s waaayyyy to early in this day to get near your redline.

Depending on where you come out on the swim, a volunteer may or may not be available to help you get your bag. I recommend being prepared to grab your own bike bag. Practice this the day before – know where your stuff is!

My first experience in the changing tent was overwhelming to say the least. Have a plan for what you will do in transition. Be prepared for lots of hot, humid, naked bodies. If you aren’t changing clothes, then I recommend staying outside of the tent to get your stuff together. Grab a volunteer for help. They are AWESOME!

Ironman Lake Placid Bike

Ah, yes, the bike. No, this is not the most challenging Ironman bike course on paper. Yet, improper execution can quickly turn it into the hardest one you’ll ever do. Those who miscalculate the difficulty of this course pay for it dearly. I’ve seen athletes make the mistake in training, and on race day.

My advice to you: Do not underestimate this course.

Breakdown of the Ironman Lake Placid Bike Course

There is a lot of climbing in this course, most of which comes in the second half of the loop. An effective Lake Placid bike is a disciplined one. I’m not suggesting that you should be on a sight-seeing tour – although, the views are absolutely SPECTACULAR. I am suggesting that you have a smart pacing plan based on rate of perceived exertion, heart rate and/or power, and that you understand where this bike course is likely to bite you on the boo-boo if you aren’t careful.

There is a lot of folklore about the “three bears” of this course. I’m here to tell you that mama, baby and papa bear are the least of your concerns. The initial climb out of town, the climb up 86 into Wilmington, and the rollers along the last of the course are a much greater concern.

Immediately after you exit T1, the bike course makes a short descent on a narrow strip of gravel and goes directly into an almost 180-degree turn. This area is lined with other bikers trying to clip into their pedals and spectators trying to catch a glimpse of their athletes.

Suffice to say, it’s a tight squeeze.

A tight squeeze for triathletes coming onto the IMLP Bike Course

Rather than get caught up in the throng (if there is one when you get there), you may want to consider walking your bike just after the apex of the turn.

When approaching a significant goal, like riding , I find it easiest to break the goal down into manageable parts. As I see it, a loop of the Lake Placid bike course has 7 parts.

Climbing Out Of Town

The first of the loop, along Route 73, is relatively flat. Then, you begin to climb for about 5 miles. Mixed within this climb is one section that is relatively flat. But, overall, you are heading up in the opening of the loop, from a low of 1,692 feet to 2,071 feet.

I’ve read others’ reports of the course, and I’m surprised at how little this opening climb is discussed. To be fair, it’s not a “killer” climb, and is manageable in the big ring. However, I do think that if you push this opening climb too hard in either the first or second loop, you will regret that decision when you hit the hillier sections along the second half of the loop. My recommendation: spin it at a moderate effort in the small ring to keep your legs fresh. There’s plenty of time for big ring hammering when you get to the next two bits of the course. If you are feeling good on the second loop, and you are a strong cyclist, you can consider that big ring. But, remember: the final are the most relentless.

Overall, this section is about 10 miles.

Descent Into Keene

The signs help you manage the descent into Keene on the IMLP Bike Course

What goes up definitely goes down, and down and down. The descent into Keene is approximately 6 miles long, and has 3 sections to it, which are delineated by a series of “Trucks Use Low Gear” signs. In between each section, while you are still descending, the grade becomes less severe. These are good opportunities to collect yourself if you are a timid descender.

The first and second signs warn: “Trucks use low gear .” The descent is quite picturesque–that is if you weren’t whizzing by it with every fiber of your being concentrating on holding the bike, maintaining control, and looking out for dips and cracks in the road.

Note: The shoulder areas of this course are not “impeccably smooth” as described on the official Ironman site. Rather, they have plenty of imperfections, including areas where it just drops off. Be careful, especially if you are up there training when there is traffic on the road. On race day, that side of the road is closed to traffic, but you still want to stay to the right to allow faster cyclists to pass.

In between the first two “Trucks Use Low Gear Signs”, you continue to descend, just not as steeply.

The third “use low gear” sign follows quickly upon the second and this section lasts for about 2 miles. This third and final section of the descent is the steepest. The more courageous cyclists have reported speeds in excess of 50 mph by the end of this descent. However, it is possible to control your speed. If you aren’t feeling like a daredevil, remember to stay to the right and feather your brakes to control your speed. Don’t jam them! Know your limits, and stay within them.

At the end of the descent, as you enter the town of Keene, you will make a left turn onto Route 9N, heading towards Jay.

The Flats

At this point, the course takes a decidedly less Evil Knieval-esque flair. This section is flat, and a net downhill, although the grade is very very slight. You can really move on this section. But, be forewarned: the climbing is coming. So, I recommend being smart about how aggressively you ride here. Stay within your limits, especially on the first loop.

This section is great for aero position, eating, drinking and soaking in some beautiful scenery. It is positively gorgeous!

The Route 9N Out-and-Back

Around mile 24 or so, you will come to the intersection of 86 and 9N; you will continue along route 9N for a little over 5 miles, for the first out and back section. The “out” part of this out and back is a slight downhill, similar to the previous section. When you make the return trip, you can feel the “pull” of moving on a slight uphill. As with the previous section, it is easy to eat, drink, get aero and enjoy the scenery.

Climbing 86

When you finish the out and back, you will make a right hand turn onto 86–and then you climb fairly steadily for several miles. You are moving up, up, up in a stair-step rolling fashion. This climb is not necessarily very steep, but its placement at this part of the course makes it a challenge. Again, stay disciplined.

You will have the opportunity to descend for a mile or so, then make a right hand turn for a brief out and back section on Haselton Road, which is mostly flat. After completing this out and back section, you will continue on 86, and that’s when the rollers start. At this point, there is about 16 miles left to the loop and you are heading back into town.

The Rollers

In this section, you are climbing in a stair-step fashion up a series of areas: Whiteface Mountain, Walkers Gorge, Wilmington Notch, High Falls Gorge – to name a few. The scenery is beautiful, and the challenge is fair. No single climb is particularly steep. However, the cumulative effect requires patience and a smart pacing plan.

Once you ride by Riverside Road (which will be on your left), there is a final bit of flat section (probably less than a mile). Then, you climb up some rollers that have been dubbed Little and Big Cherry before you meet the Bears. Mama Bear is first, Baby is in the middle (really just a bitty roller) and then you see Papa Bear. It’s a short climb (you can see the top and it takes just a few minutes to get there). On race day, you should be able to see the names written in the road. Once you get here, you are just a few miles away from the end of the loop.

On race day, Papa Bear will be teeming with spectators—many of which will be in some type of crazy costume. Every time I come through this section, I feel like I’m in the Tour de France. Enjoy it!

As a side note: Lake Placid has some of the best spectators – if not the best – of any race I’ve ever done. Give them a little smile, and your energy will be returned ten-fold. It’s fantastic!

Heading Back To The Oval

After climbing Papa Bear, you will see Cobble Mountain Lodge and Northwoods Rd to your right. You will turn onto Northwoods to head back to Lake Placid to start your second loop, or to head into T2. There are plenty of spectators to cheer you along. There is nothing particularly notable (or long!) about this section–unless of course you are finishing up the bike.

T2

As you come back to transition, a wonderful volunteer will grab your bike for you. Make sure you take anything you need off your bike.

You run to the gear bags, and grab your bag. Make sure you know where your gear is by adorning it with a colorful ribbon, and doing a practice walk through the day before.

Ironman Lake Placid Run

You will run out of town, on mostly downhill for a little over 2 miles. Then, when you get to River Road, you go left. (You’ll note that on the bike course, this is the area you went right for the climb out of town.)

River Road is an out-and-back section of the course, in what is a bit of a no-man’s land. It’s hard for spectators to get back there because the roads are completely closed to vehicular traffic – including bikes. However, the aid stations are typically “themed,” and the volunteers are incredible with their support. It also helps that the scenery is gorgeous. Even still, it can be a little lonely out here.

River Road features a series of small hills. No one bump is particularly steep or long. However, similar to the bike course, there is a cumulative effect. So, again, my advice is to remain disciplined. At this point, those who hammered the bike will begin to feel the toll of that effort. There is quite a bit of walking to be seen back on River Road. Don’t let it affect you: stay focused, stay tough.

After completing the out-and-back on River Road, you will run back up those hills from the first two miles of the loop. These hills are steeper than what you’ll find on River Road, but they are relatively short. The IGA hill (so named because there is an IGA store along this section) is pretty steep, so stay disciplined, stay calm, and carry on. Luckily, this area has plenty of spectators to cheer you on.

Maria Simone on the Ironman Lake Placid Run Course

As you come back into town, you will run past the transition area, for another out and back section along Mirror Drive. This is a short, relatively flat section, lined with spectators. You will also be able to grab your special needs bag along this stretch.

After this out and back, you head toward the transition/finish line area. You go left for your second loop, or straight on for the glory of the Olympic Oval.

The Finish

The finish of the Ironman Lake Placid allows you to complete a partial lap of the Olympic Oval, which is lined with spectators, all holding their hands out for high-fives.

The first year I did this race, I foolishly rushed this part. I ran straight through, keeping my eyes on the ground. The second year, I didn’t make the same mistake. I embraced the energy of the spectators, gave some high-fives, and felt like a big deal coming around the final bend to the sound of Mike Reilly saying, “Maria Simone – You are an ironman!”

Stay disciplined, race smart – and you’ll have a fantastic day on this course.

*Note: Portions of this article have been adapted from previous reports on my blog, RunningALife.com.

Bio:

Maria Simone is runner-turned-triathlete, who blogs about her experiences at http://www.runningalife.com. She is a Level 1 USAT Certified Coach with No Limits Endurance Coaching (http://www.nolimitsendurance.com). She can be reached at [email protected], or follow her on twitter @maslife.

Her 2012 racing season is devoted to raising funds for Gilda’s Club, in honor of her mother who is fighting a tough battle with pancreatic cancer. If you’d like to donate, you can do so via her blog.

Filed Under: Guest Posts Tagged With: Guest POst, IMLP, Ironman Lake Placid, Ironman Triathlon, Lake Placid, Lake Placid New York, Maria Simone, Olympic Oval, Triathlon

How to Master Your Fear of Open Water Swimming

July 6, 2012 By Eamon Foley Leave a Comment

6 Tips to Conquer Your Fear of Open Water Swimming Credit: Floresco Productions via Runnersworld.co.uk

Mastering your fear of open water swimming is key to enjoying a triathlon. The mind can play tricks on you as you swim. I often live in fear of being eaten by sharks, have worried that there’s been an earthquake whilst swimming and have panicked when attacked by a leaf! Conquering these swimming fears is straightforward if you follow our tips

Swimming in the open water, be it a lake, river or the sea, is very different to pool swimming. You’re in a strange environment with fewer comforts – no solid black line on the bottom to guide you, no lane ropes calming the water, no walls at which to rest, no shallow end where you can stand, a lack of visibility and any number of creatures to deal with.

When you add in the crowd of athletes, rough waters and waves crashing close to shore, it is understandable that people are intimidated by open water swimming.

However, it does not have to be so daunting. Here are some top tips to help get you over your doubts and through the swim.

Safety First

An obvious one perhaps, but taking common-sense precautions will help you minimize the danger – and your fears. Tell the lifeguard on duty your plans so they can look out for you. Always swim with others, especially in water with no lifeguards. Swim parallel to the shore – this will help guide you, and if you do get anxious you will have a shorter distance to shore for a breather. Maximise the safety, minimize your anxiety!

Relax

Have faith in your training. On race day remind yourself you’ve been here before in countless practices. If you’re scared of drowning, scan the many lifeguards, kayaks and boats supervising the swim. Don’t get frazzled by the pack – frustration only wastes energy. Prior to the swim start check out the layout of the course, identify the buoys, water conditions, the sun, etc. Have the proper equipment and be comfortable using it.

Breathe…in AND out!

Holding your breath automatically increases your anxiety, as your body and brain will set off alarm bells about your lack of oxygen. Not only will efficient breathing help you relax but it will fuel your muscles and help you perform better.

Make sure you are breathing out at a steady rate, and taking in enough breaths. You can breathe every two strokes, or breathe bilaterally every three strokes. Everyone has a stronger side to breathe to, but practice bilateral breathing for race day so you can sight to both sides, and avoid splashy competitors.

Be comfortable floating. If you do panic and can’t get your breath, just flip over on to your back and take some slow breaths. Swim on once you relax.

Control your breathing by focusing on blowing bubbles at a steady rate. This will ensure you breathe out regularly and will also take your mind off your anxieties.

Distract Your Brain

Count while breathing out (“1, 2, 3”). Count your strokes. Count your left arm for 50 strokes, your right arm for 50 strokes, etc. Focus on particular elements of your stroke you have been working on in the pool, e.g. hand entry, reach at the front, etc. Other tricks to distract your brain include building lists of your favorite songs, or places you want to visit. Just don’t lose total focus –make sure you are on course and on pace.

Swim Sensibly

Ease in to the swim, start steady and increase the pace as you settle in. Ignore everyone else and swim your own race.

Avoid the hustle and bustle of the pack. Start at the back or to the sides of the pack. It may cost you some time, but you will be swimming in calmer waters. Focus on your breathing, stroke and relaxing. The chaos and churn will die down as the swimmers spread out.

Watch where you’re going, sight regularly in order to travel in a straight line and keep the swim as short as possible!

Take advantage of your fellow swimmers. They are not all out to kick you! Follow their bubbles, they can help guide you. Swimming alongside others can give you the comfort of a group, and you can take advantage of drafting, making the swim a little easier.

Practice, Practice, Practice!

Just like on the bike, the more you practice open water swimming, the more comfortable you will become and the better you will swim. Do anything enough and it will become second nature! If you hate even the thought of open water swimming, then try and make it fun. Go to the beach with your family and include a training swim. There are lots of drills to help you in the open water, e.g. water polo swimming for sighting.

There is a lot to think about, but nothing to fear. Focus and relax and all will go swimmingly!

You Can read more of Eamon’s articles at the holistictriathlete and follow him on twitter as @tricoacheamon

Filed Under: Guest Posts Tagged With: Anxiety, Eamon Foley, Fear, Guest POst, Open water swimming, Swimming, Triathlon, Water

Core Training for Triathletes

July 4, 2012 By Al Lyman Leave a Comment

A strong and stable core is key for triathlon performance

There is much misinformation out there about core “strength” and core “training.” Triathletes have been misled by years of improper training guidance, including any number of popular core (fad) “strength” programs that are at once deceitful in their marketing promises, and often very harmful.

If you are an triathlete interested in good health AND better performance, it is time to learn the real story of the core—what it is, how it works, what it is designed to do, and how to develop proper core strength and stability.

What Is the Core? What Is Its Purpose?

You may think of the core as isolated abdominal muscles such as the familiar transverse abdominals, obliques, and anterior abs. In fact, your core is the ENTIRE trunk from your hips and pelvis to your neck and cervical spine. Its purpose is to be your body’s foundation for all of your sport movements. The purpose of this foundation (your core) is to STOP or control motion, not create it.

In fact, the definition of stability in athletics is to stop or control motion (in the pelvic girdle for example) in the presence of motion somewhere else in the body (such as in the swinging arms and legs of a runner). This is a hugely important concept that we will cover more in-depth below. We will also talk about how the core is designed to provide “reactive stabilization” and work as an integrated unit synergistically with every other part of your body.

Your Core Must Be Stable

The true goal of core development is to create STABILITY, which is central for superior athletic performance, protection from injury, and overall good health. The pelvis and the lumbar spine, in particular, must be rock solid.

Why does this matter?

Most athletes have no idea, but core stability is how you transfer power to your arms and legs. Without stability in the pelvis and the lumbar spine, your big agonist muscles, or prime movers (glutes, quads, hamstrings, lats) cannot activate. Most athletes haven’t a clue that their ability to generate ballistic output and speed originates from a neutral pelvis and a stable lumbar spine—never from the limbs alone. The more stable the core, the more power you can generate with your extremities. Core stability allows your entire kinetic chain to fire at optimal efficiency.

So as a triathlete, swimming, biking and running from a neutral pelvic position with a stable lumbar spine is the fundamental basis for your ultimate performance potential. All your hopes, dreams, and goals for training and racing start with a stable core.

Reactive Stabilization. What’s That? And Why Should I Care?

The core is also designed to reactively stabilize during dynamic movements. In other words, the core kicks in to prevent inefficient motion in the presence of motion elsewhere in the body. For example, as a runner swings her arms and legs, a properly-functioning core reacts to stabilize the spine, pelvis, and shoulders and allow for the transfer of power to the legs. This reactive stability, coupled with proper mobility, muscular balance, and overall functional strength, allows for the optimal firing of your big prime movers. The supporting stabilizing muscles can then go to work to keep good biomechanical form over long distances.

Reactive stabilization of the core is very close to the silver bullet athletes are constantly searching for. Employing a stable core is how your true athleticism emerges as you stop wasting energy and are able to transfer EFFORT from your sport-specific movement into SPEED throughout your training and racing.

Have a Strong Core? It Can Still Be a Weak Core

This is a really important paradox for athletes to be aware of. Even if your core is strong—i.e. isolated abdominal muscles are well developed—if it is UNSTABLE, there is no doubt you are LEAKING SPEED. The instability is guaranteed to lead to compensation in all of your movement. As a result, you are forced to use the wrong muscles to power your way through training and racing. Your risk of injury is also much, MUCH higher.

Working the Abs

Many athletes have been led to believe they are enhancing their training by doing an exercise like sit ups and crunches. Many popular “cult” training programs that are thought to be “cutting edge” and cool include these kinds of exercises. Core stability has no relationship whatsoever to working abdominal muscles in isolation. Exercises like these allow motion to occur through the lumbar spine, negating, as we explained earlier, the functional purpose of that area of the body. The lumbar spine is not meant to greatly twist and flex, and the disks in the back are harmed by those movements. Sit ups, crunches, leg lifts and the like are completely counterproductive to your goal of becoming a better athlete.

Strong abdominal muscles in an unstable core do nothing to stabilize you at the precise moment you need to mitigate unwanted movement to create power and speed.

To ignite your core into the wellspring of powerful athletic movement that it is designed to be, you must train the “core” in a functional, sport-specific, and authentic way. Quality functional movement and strength training is the way to go.

Training Core Stability

To build a stable core we recommend you have a scientific gait analysis conducted at a reputable institution. Find the root causes of your weakness and imbalances and then, with help from a carefully-selected trainer, objectively and scientifically rebuild thorough core stability. You need to carefully research various trainers and select one who has a deep understanding of core stability and functional strength training.

When you have a truly stable core, it is then—and only then—that you can safely and effectively increase load and dynamism in training. It is then that your sport-specific training will really begin to work, and the results you have been searching for will begin to manifest.

You can read more of Al’s articles at Pursuit Athletic Performance

Filed Under: Guest Posts Tagged With: Al Lyman, Boston Marathon, Core stability, Gait analysis, Guest POst, Ironman Triathlon, Ironman World Championship, Lumbar vertebrae, Triathlon

How do You Finish 400+ Triathlons?

July 2, 2012 By Denis Oakley Leave a Comment

Triathlon Finisher Mark Kleanthous with Some his 400+ Medals

Here’s an interview that we did with Mark Kleanthous – finisher of more than 400 triathlons and author of The Complete Book of Triathlon Training.

400+ Triathlon Finisher
74 xMarathonFinisher
33 x IronMan Finisher
2 x Double IronMan
1 X Triple IronMan

Mark has covered more than 6,000 miles swimming 170,000 cycling and 51,000 miles running so we guessed he had a few tips to share.

How did you get into triathlon?

I finished last in a school boy cross country race at age 10. I was gutted and then ran to school & back carrying my satchel every day and next time came 2^nd! With improvement came confidence and so I just kept on running.
10 Years later I entered the very first London marathon and finished in 3 hours 1 minute and 19 seconds and definitely had the running bug. I wasn’t a natural runner; the motivation to start with was to keep my weight down and stay fit.

Then he heard about his new sport and an event being organised so he turned up at the UK’s first triathlon and came 8th.

30 Triathlon seasons later Mark has crossed the finish line more than 440 triathlons from Sprint to Triple Ironman (7.2 mile swim 336 mile cycle and triple marathon 78.6 mile run) in 45 hours 58 minutes and 29 gruelling seconds! The Triple Iron distance triathlon was without stopping for rest or sleep.

Lessons from 440 Triathlons

How do you do it?

I’m quietly confident – I train smart and to the best of my ability. I listen to my body and learn from errors and mistakes made by others. I am amazed that so many athletes make the same mistakes time and time again.

So how do you learn from others?

The internet has a lot of useful information. Unfortunately there is also a lot of confusing information by people who have done just a few running races marathons or a triathlon and feel they are the leading expert.

How to you manage pre-race nerves?

Doubts? I never have doubt about my up coming performance. Post race analysis, make adjustments and improve next time. For example in 2010 aged 50 I beat my Ironman triathlon time from 1988 aged 28 because what I have learnt

Most triathletes get injured quite regularly – have you had the same problem?

Injury – Most injuries keep re-occurring if you do not listen to your body to do something about them. Few injuries go away on their own. Not many athletes actually give the injury the respect and time to heal.

Is that how you’ve kept racing for so long?

I listen to my body never afraid to take time off or do very easy active training. Regular massage, great food specially prepared by my wife Clare. I also take Neovite Colostrum to build up my immune system and speed up my recovering from training. I’m also always looking for new ways to train and improve my current level of fitness.

So what do you eat?

Fresh or frozen and nothing from a tin unless it is Tuna or Baked Beans or sweet corn.

And have you had any disappointments?

I failed to run quick enough to represent Great Britain even though I improved my marathon time to 2 hours 24 minutes and 40 seconds. I then took up triathlon and soon became one of the leading triathletes in the UK triathlon in the 80’s was not an Olympic event until Sydney 2000 so never got to compete at the Olympics. I was nominated to carry the Olympic Torch but failed to be selected.

And any remaining triathlon dreams – I mean you must have completed more triathlons than are in the buckets of any ten other triathletes?

I would love to finally see Great Britain on the podium for the men and female at the Olympics

Let’s hope that dream comes true

Career Highlights

Representing Great Britain as an elite triathlete and now as an age group triathlete.

3^rd overall in the first ever London Triathlon, numerous National Triathlon medals Gold Silver and Bronze for Triathlon and Aquathlon.

Winner overall of the Trentham Gardens Triathlon and 2^nd at the Nuneaton Triathlon on the same day!

Now author of “The Complete Book of Triathlon Training” By Meyer and Meyer (For personalise signed copies order a copy via Mark’s web site www.ironmate.co.uk)

Proudest Triathlon Moments

Crossing the finish line in 23 hours 51 minutes for the double Ironman Triathlon involving a 4.8 mile swim 224 mile bike 52.4 mile double marathon.

Finsihing 3^rd in the very first London Triathlon. The only time my mother came to watch me at a Triathlon.

The Toughest Triathlon

I actually have 3 events

#1 The Triple Ironman ( Swim cycle run)

The Triple IronMan was hard enough without the atrocious weather conditions, it snowed within 2 hours of the bike (expecting 70 degree heat not snow in the middle of France in May) the snow & sleet then turned to rain and I ran the triple marathon in a Gortex running suit hat and ski gloves. Half the competitors failed to finish, the biggest number during the events 30 years history failed to cross the finish line. I finished in 45 hours 58 minutes and 29 gruelling seconds in 12^th place.

#2 Ironman China

I competed in the Ironman marathon 43 degree (110) heat in the China Ironman and I had 3 flat tyres. I only carried 2 spares and not being allowed outside assistance apart from other competitors I had to wait in 100 degree for another competitor to give me a spare so I could continue.

#3 London to Paris Triathlon Relay

Team of 4 take sit in turns to run a total of swim the channel and cycle to Paris. Mark’s team finished in 3^rd place but Mark was ill during the run section where he covered more than , but managed to continue

Filed Under: Articles Tagged With: Interview, Ironman China, Ironman Triathlon, London, London Triathlon, Mark Kleanthous, Olympic, Olympic Games, Triathlon, Triple Ironman

Homemade Healthy Sports Drinks and Gels for Triathlon

June 30, 2012 By Richard Wygand 3 Comments

Soaking Goji berries in water overnight is a great way to make your own energy drink

As triathletes we are often concious about our bodies and health. When it comes to race day we stuff them full of factory produced, totally artificial, processed sugars. Richard Wygand, a raw food, vegan pro triathlete has a couple of alternative recipes for sports drinks and gels that will do the job on race day, be healthier for you – and save you money!

Natural Triathlon Sports Drink Recipe:

Soak over night dry fruits such as dates, figs, or goji berries. For example I cup of dry fruit soaked in one jar of water. Due to the osmotic pressure the sugar and electrolytes from the fruit are passed on to the water.

Home Made Triathlon Gels:

I either use raw sugar (from crushing sugar cane), molasses or I make a dates paste ( blend about 10 dates with a little bit of water) making a gel. I put in a gel flask. Those ingredients are rich in potassium and for longer races I use celery sticks (either blend with the gels or eat) for sodium. The sodium from plants and fruits (called organic sodium) is the only sodium absorbed by the body, that does not make you thirsty.

Sodium from commercial gels and sports drinks are not absorbed by the body and dehydrate you as well. Simple sugars from fruits are easy assimilated (with less stress on the digestive system), and satisfy you. Its quite different to the complex carbs from commercial gels and sports drinks.

You can read Richard talking about going Raw in triathlon here

Filed Under: Guest Posts Tagged With: Energy drink, Food and Related Products, Guest POst, Raw, Richard Wygand, Sports drink, Triathlon, Vega, Vegan, Veganism, Wolfberry

A Holistic Approach to Triathlon – Raw and Vegan and Pro

June 30, 2012 By Richard Wygand Leave a Comment

Richard Wygand is a pro triathlete who runs barefoot, is vegan and only eats raw food

Since I started racing (2004) I always knew that nutrition played a big part of the game. I went to several nutritionists with different kind of approaches. In all of them I had trouble, recovering, with hydration, fueling and so on. Since I always liked the natural approach of things, and I was vegetarian for awhile and a few nutritionists said was impossible to train and be vegetarian, I started to eat meat again, never felt good, recovery and energy level weren’t good as well. So 2 years ago, I went vegan and one day my wife said “let’s do 2 weeks all raw”, since that day my diet is 100% raw.

Why Vegan?

This part is simple: All animal products make your body acid, when we train we make our body acid as well, so having a diet that contain animal products making your body more acidity makes recovery a lot harder. Also, the digestion of animal products takes a lot of energy, and we can be using that energy to train and recover. Yes it is that simple! Keep in mind to that even a lean cut contain a lot of fat!

Why Raw?

Raw for me it is the next level in nutrition. The truth is, anything cooked above 105 degrees kill the enzymes and part of the nutrients. By that means, when you cook the food you change its natural state, therefore the body does not recognize, and even if it does the digestion process will be really stressful. My idea is: if you have to cook to make it taste good, that is not a good food for you. And yes that will include grains!

The benefits of a raw vegan diet have been amazing for me and for all of my athletes that decided to change their diet. The greatest benefit is how clear your mind is, and how easy is to focus on training, work etc. Energy levels are sky high. Sleep (which is the biggest part in recovery) is great, I can sleep less but with a lot more quality (I usually sleep 7 or less hours per night and wake up fresh like I slept 12 hours). Recovery time it is a lot faster, now I can schedule hard and long workouts closer together, also tapper time it is smaller, so I can train harder closer to the race and gain more fitness.

If you plan to change your diet you have to be prepared to feel bad before you feel good. That happens because your body start releasing all the toxins that you ingested for years. If you have a SAD (standard American diet), you can take up to 6 weeks of detox if not more. I went to major detox symptoms and I had (or I thought I had) a great diet.

My diet now is very simple, it is a diet called 80/10/10! 80% carbs from fruits and veggies, 10% protein from green leafs (kale, spinach etc), 10% of fat from seeds and nuts (no oil). Those % are from calories, by that means if you have a 2000 calorie diets, 200 calories from protein, 200 calories from fat and the rest carbs (of course carbs from fruits and veggies, mostly fruits).

I take pretty much no supplements, the few things I take are raw protein and the raw meal replacement (both from “Garden of Life”) when I travel. No caffeine. No chemicals. Even gels and sports drinks I make my own. The funny (or sad) is when I used to take all the commercial salt tablets, gels, sports drinks etc, I had stomach issues during races, cramps and hard time to recovery. Now that I stopped all that I have zero problems and my performance gotten better.

Feel Good and Go Raw!

Check out Richard’s sites to find out more about Raw Vegan triathlon training or check out some simple recipes for triathlon gels and sports drinks here

www.rwtriathlete.com

www.rwtraining.net

www.wellingtontriathlonclub.com

www.therawveganironmanproathlete.blogspot.com

Filed Under: Guest Posts Tagged With: Animal product, Calorie, Food, Guest POst, Raw foodism, Raw veganism, Richard Wygand, Triathlon, Veganism, Vegetarianism

HITS Hunter Mountain Half Ironman Course Review- 2012 – David Smith

June 16, 2012 By Denis Oakley Leave a Comment

David Smith reviews the HITS Hunter Mountain Half Ironman Course (the photo is of Muddy Buddy though!)

David Smith reviews the HITS Hunter Mountain Half Ironman course. A tough course because it goes up a mountain but all the more satisfying because of that – and with great race organisation!

Triathlon Name

HITS Hunter Mountain Half

Triathlon Date

Sunday, June 10, 2012

Who Are you?

David Smith- I race about 10-12 Triathlons a year. Love the 70.3 distance the most. I am a solid AG competitor-once in a while I manage to stand on the podium.

Race Category

M 40-44

Country

Hunter, New York, USA

Why did I do this race?

I wanted to check out the HITS Series for one. Two they offer a free super short open distance that I was able to get my son to race and third- I love hills.

The Swim

The swim was a single loop with left turns (most of my races have right turns, but I like breathing more on the left so this was pretty cool). The water was cool- about 65 degrees- perfect wetsuit water. And the lake was pretty clear so finding friendly feet to draft was rather easy. There was only one wave for the half and full (the full did two laps) so we had a pretty nice scrum at the start. I did have to flip on my back twice to clear my left goggle, but within settled in to a nice steady stroke. I felt pretty strong and consistent through out the entire swim.

The only real challenge was when we turned at the final swim buoy, we were swimming into the sun rise so sighting was a bit hard. But since I was in a pretty good pack, I stayed on course and was quickly out of the water. I usually swim about 37-38 minutes for the . This race I was out of the water in 34:45 and hit the transition mat at 35:35ish. I was pretty happy about that, although I knew it was likely the swim would be the only fast leg- after all we were racing on a Mountain.

The Bike

The first were flat to a slight downhill and I hammered Hard. While I had not ridden the course, HITS is working with Map My Tri to showcase route details including elevation, so my pre race strategy was to ride hard during the first and then sit up during climb or the last – at an average grade of 5%. I executed well- first in about 1:25. Next 26 in about 1:27. Total time 2:52. Which is about 15 minutes slower than what I usually do, but I knew the course was very hard so I was happy with my effort. And coming into T2 I felt very good- legs were loose, stomach was fine and I was looking forward to 13.1 of up and down- yeah the run was a lot like the bike. There were 4 aid stations- one every but I did not need to stop.

The Run

An out and back with minimal turning laterally, but lots of up and downs! The first were pretty much downhill outside of two short but very steep hills. Then the next were rolling hills. I felt pretty good- although I did have two blister form and pop- one on each heel. Once they popped I did not feel any pain (but knew I would later). Since the first were downhill, the last four miles were uphill. I ran slower than I would have liked, but never once felt like I needed to walk or even slow down (my body did that on its own). Normally I run a 1:40-1:45 for the run- but I ran a 1:58. Given the heavy climbing and the fact that I was recovering from a minor knee injury I was very pleased.

Transition

Transition is set up very nice- each racer has their own area including personal rack and a stool. Plenty of room, nice and flat and easy to get in and out.

T1- I am pretty good at T1 and T2. I do a good job of getting my gear set up and come into the Transition area with a clear plan of what I need to do and in what order. What was pretty cool is the AV crew was taking video of me as I got ready to head out on the bike- I will share the link if I can get it. Time was about 1:15.
T2- nailed it- 46 seconds. My T1 time was the fastest and T2 was second so practice and consistency works.

Race Organisation

Outstanding race organization. Mark Wilson who is the race Director did a great job sharing insights about the course, which was well marked. Pre race had a clear athlete guide, packet pick-up was great. Post race- plenty of food- bagels, pretzels, HEED recovery drinks, lemonade, coke, ice tea and fruit.

Top Triathlon Tips

Do this series as they offer 5 distances- Open, Sprint, Olympic, Half and Full on each weekend they race. I will definitely do it again and in multiple locations. Great value, great experience & great race!

How did you do?

Total time- 5:28:53. 18th place overall and 4th in my AG (40-44). In the last two years I have been pretty consistent finishing in the top 10-15% in most races and my performance was on track.

Verdict

Without a doubt this was the hardest 70.3 I have done (number 6 so far). But also very satisfying. I nailed the swim, nutrition, transitions and executed my pre race strategy. I will definitely do another HITS race and recommend it very much to everyone else. And bring one of your non triathlete friends to do the open- soon they will be one of your triathlete friends!

You can check out David’s website here or follow her on twitter as @dsmith1031

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, David Smith, Half Ironman, HITS, Hunter, Hunter Mountain, New York State, RAce Review, Triathlon, USA

Achieve the Ironman Time You Want: 10 Tips That Will Help

June 16, 2012 By Deanna McClung 2 Comments

10 Tips to Achieve the Ironman Time you Want via oneyeartoironman.wordpress.com

Maybe this is your first Ironman, or perhaps you have already completed ten. No matter the distance of triathlon, I see everyone from veterans to first-timers making a few key mistakes. I hope my 10 tips will help you achieve the Ironman time that you deserve.

10. Water Stations Aren’t Just For Drinking.

Use water and ice to cool you down and wash off. Your hands may be sticky from nutrition, and nothing feels better than cold water on your head on a hot day.

9. Race Day Nutrition Must Be A Part Of Your Overall Strategy.

All bodies are different, so do some research and find out what works for yours (consulting a sports nutritionist is recommended). Also, keep the temperature of your race location in mind. Your body has different needs in extremely hot weather.

8. Don’t Forget The Sunscreen!

Like water, it will also help keep you cool and can prevent painful sunburns. Take advantage of race volunteers who may apply it for you. If volunteers are not available to you for your race, keep spray-on sunscreen at your transition area and apply before heading out on both the bike and the run.

7. Know Your Bike And How To Fix It.

Don’t let a flat tire ruin your race! Practice changing your tires before race day so you are confident in your ability to do so if needed.

6. Bring The Music With You.

Remember that amazing scene in Shawshank Redemption? Andy Dufresne breaks in to Warden Norton’s office to play Mozart’s “The Marriage of Figaro” over the prison speaker system and is punished with two weeks in the hole for the stunt. Andy says it was the easiest time he ever did. Tapping his head and his heart, he says, “the music was here…and here.” USAT bans iPods during competition so have a few favorite songs burned in your mind. I pick one that makes me happy and feel the strongest and listen to it over and over the morning of the race. Then, during the bike segment, I press “play” in my mind and it makes all the difference in the world.

5. Nothing New On Race Day, Or The Day Before.

NOTHING! Not a new brand of gel, not a different pair of socks, not even a new pair of sunglasses. If you have not tested each item out extensively during your training, do not use it. Your body and stomach will become very fragile during the long day and it is not worth it to take chances with something you aren’t extremely familiar with.

4. Walk Through Water Stations On The Run.

Not only does this break up the run into doable segments, but it will also allow you to take in proper levels of hydration and nutrition and help you commit to running the remainder of the race. Set boundaries and permit yourself to walk (only) at these planned markers.

3. Why Are You Doing An Ironman?

What’s your “one thing?” Be sure of it, own it and repeat it to yourself when you are certain you can’t take another step forward. Your mind and body will engage in an intense chess match at some point in the day. If you aren’t positive of your motivations to keep going strong, your body will win and you will slow down.

2. Allow Only Positive Thoughts On Race Day.

Negative thoughts won’t get you anywhere and can be destructive to your performance. Think about all the work you have put into training and how incredible an accomplishment it will be to finish.

1. The Race Begins At Mile 18 On The Run.

Keep this mile marker in mind until you reach it. Will you show up at Mile 18 with anything left in the tank? You should expend the appropriate amount of effort prior to this point, so that you are able to finish strong. Chin up and run solid for the last few miles. You are about to become an Ironman!

Filed Under: Guest Posts Tagged With: Deanna McClung, ironman, Ironman tips, Sunscreen, Triathlon

Harriman Olympic Distance Triathlon – 2012 – Eamon Foley

June 10, 2012 By Denis Oakley Leave a Comment

Eamon Foley Reviews the Harriman Olympic Triathlon

Eamon Foley reviews the Harriman Triathlon in New York State with its super hard and technical bike course

Triathlon Name

Harriman Olympic Distance Triathlon, NY

Triathlon Date

Saturday, May 19, 2012

Who Are you?

A USAT Level 1 triathlon coach, Eamon coaches with Team in Training and Tri Latino in New York City.

He strives to bring a fresh perspective to coaching, with a focus on fun & efficiency. His new Holistic Triathlete blog aims to translate swimming & all things triathlon to simple English.

He competed internationally as a swimmer for over 15 years and holds regional records that have stood for 15 years. This makes him feel old.

Race Category

Male 30-34

Country

Harriman State Park, New York, USA

Why did I do this race?

Location 1 hour from New York City, and in beautiful, quiet Harriman State Park. Early season race.

The Swim

One loop, turning at two buoys for a triangle-shaped course, out and back.

The Bike

Very, very hilly. Two laps of a hilly course, with a few long, slow climbs. The course starts with a steep downhill where you can reach 40mph, into a hairpin turn, and back up that same hill where you can reach 4mph! In my opinion, quite a dangerous feature, while the more optimistic will say it is good for technical skills and gear management. Strong cyclists will love it, swimmers like myself will hate it! Good traffic management and markings around the course.

The Run

Flat, one loop, out and back. Mostly on roads with a mile or two on a shaded country track. A couple of aid stations with good snacks (energy gels, h2O, skittles!). Supporters were thin on the ground.

Transition

Very well organised. Bike racks are not the racks you hang your saddle on, but the slots for your wheel with a small bay to store your kit. Very tidy. Good signposting, vocal volunteers in transition cheering athletes on. Easy check in.

Race Organisation

Very good. Laidback crew and very helpful. Atmosphere around transition was great. Could have been more warnings about the bike course. Pizzas, plenty of fruit and ice cold drinks after the race were much appreciated.

Top Triathlon Tips

Prepare for cold water in May after a New York winter.
Very, very tough bike course.
Good practice for non-bikers, good fun for true cyclists!
Dangerous hairpin turns, so watch out!
Great location for New York City and surrounding areas. Fun event.

How did you do?

I did ok myself. Really struggled on the bike with the hills but enjoyed a good swim and an average run. Fun atmosphere made for a good day out.

Verdict

I might avoid the hills in future, but it is a lovely setting in Harriman State Park and very well put together.

You can check out Eamon’s website Holistic Triathlete here or follow him on twitter as @tricoacheamon

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Course Review, Eamon Foley, Harriman State Park, Harriman Triathlon, Hilly, Olympic, Triathlon

BeyondTransition Needs Your Help

June 9, 2012 By Denis Oakley 1 Comment

Professional triathlete Alexander of Australia waits for the start of the swim portion of the Ford Ironman World Championship triathlon in Kailua-Kona

It’s time for a progress update to let you know what’s happening at BeyondTransition.

Thanks for all the support that everyone has shown over the year so far. Since the relaunch of BeyondTransition in February we’ve been trying to help triathletes race faster and smarter through:

We’re pretty pleased with how this has worked and the response that you’ve shown. Our twitter followers have almost doubled and Facebook fans increased by 50% and we have been seeing a 1000 visitors a day which is pretty satisfying.

Time for a Change

What we want to do is to make BeyondTransition the best triathlon site to come to find rock solid information about the triathlons you’re going to race and the best way to race them. But we are at a decision point and need to decide what to do next.

I now have a 12 hour a day job and can realistically manage to do 1 of the five things above each week (it takes 20 – 30 hours to put a great race guide together) so we need to decide what should be cut – or find a different way of doing things.

Opening Up BeyondTransition

What I would like to do is to open up BeyondTransition to triathletes and triathlon coaches so that our content is more collaborative - the work of the triathlon community – not just a few people. Think of how Wikipedia and the Huffington Post work.

There are a few ways that this can work

Open up the BeyondTransition Twitter and Facebook accounts so that we have multiple contributors – great for sharing content, tips and cheering triathletes on.
Open up the Blog so that more triathletes can be authors and Editors (the nice thing about being an editor is that you can contact almost anyone in the world of triathlon and ask them to write something – comes with some hard work though!).
Open up the race guides so that if you have a favorite triathlon – or one that you are researching – you can share what you know with the community

There are probably lots more ways that we can do this – and if you have a cool idea, do leave it in the comments below.

Become a Collaborator

What’s the catch? Well there’s no money in it – this is for the love of triathlon. Anything that we make will be used to cover costs and make the site better.

If you’re interested in being part of the project chuck me an email – [email protected]

Here are a couple of reasons why you won’t email me

Time – There are lots of ways of making a difference. Many only take a few minutes each day
Triathlon Experience – We need a lot more skills than just knowledge of triathlon – and often people who have just learnt something are best able to pass the lesson on.

Filed Under: News Tagged With: BeyondTransition, Facebook, Triathlon, Twitter

IronKids Florida – 2012 – Summer Kanstoroom

June 9, 2012 By Denis Oakley Leave a Comment

Summer Kanstoroom reviews IronKids Florida in its new 2012 venue in Haines City, Florida

Summer Kanstoroom reviews IronKids Florida in its new 2012 venue in Haines City, Florida – much improved over the previous Disney Venue

Triathlon Name

IronKids Florida

Triathlon Date

Saturday, May 19, 2012

Who Are you?

My name is Summer Kanstoroom. I am a race age 14 youth elite triathlete from St Petersburg, FL. I train with the Triton Elite Multisport youth and Junior elite high performance triathlon team. I have competed in over 45 triathlons over the past 4 years. I also recieved the honor of being selected as a USA Triathlon All American for 2011.

Race Category

Senior 12-15

Country

Haines City, Florida, USA

Why did I do this race?

IronKids Florida is one of the more competitive youth triathlon’s in the country. Many of my top competitors from around the USA and other countries travel to Florida each year to compete in this race. It is close to home and a great early season race to test where I am for the coming season.

The Swim

The swim was a lake swim starting from the beach. It was a little challenging as it was shallow to start and then got deep and then shallow again. But overall a pretty good 300 yard swim course. Very long run from the water to the bike transition area.

The Bike

Bike course was very technical with many right and left and turns. Definitely not a high speed course. There were a few areas that could have been a little safer with bikers coming to a turn in both directions. But, overall a good technical course that required good bike handling skills to really to your best

The Run

The run was a flat and fast loop. Very well marked and easy turn into the finish.

Transition

Transition was set up very good. But, it was a long 1/4 mile run from the water to the bike transition and after the bike was over it was a long run out of transition to get on to the run course. Dont know for sure if the distance of the run was exact or if it included the long run out of transition as I did not wear my Garmin for this race.

Race Organisation

One of the best IronKids races I have done. Overall they did a great job. Haines City was 100% better than the last several years in Disney. Much easier to get around and the entire expo and race area was much better. I hope they keep this race in Haines City and don’t go back to the Disney course. Patrick McGee did a great job and made sure all of the kids had a great time.

Top Triathlon Tips

Practice your bike handling skills.
The bike was the most challenging and those that were better on the bike did the best.
Some small hills on the bike course.
Very hot this time of year so keep lots of water on the bike.
Plan on staying the next day to see the pro’s (Lance Armstrong) race the 70.3.

How did you do?

Overall had a very good race. I had the fastest swim and run split of the day. Ended up coming in second place behind my good friend Gina Johnson who had an incredible bike split and a great race.

Verdict

IronKids Haines City was the best IronKids I have done and that includes the 3 National Championship races. They just really did a great job both before, during and after the race. One of my favorite youth races I have done.

You can check out Summer’s website GotPodium here or follow her on twitter as @gotpodium

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: Disney, Florida, Haines City, IronKids, Lance Armstrong, RAce Review, Sprint, Summer Kanstoroom, Triathlon, Youth

Capital of Texas Triathlon – 2012 – Chris Arrington

June 9, 2012 By Denis Oakley Leave a Comment

Chris Arrington at the Capital of Texas Triathlon

Chris Arrington Reviews the Capital of Texas Triathlon. “The best part was how spectator friendly it was”

Triathlon Name

Capital of Texas Triathlon

Triathlon Date

Monday, May 28, 2012

Who Are you?

As a triathlon noob, I did this race as my first official tri. I’m a husband, soon-to-be father, and a military man. At 27 years old, I only wish I had started down this road sooner.

Race Category

Active Duty Military

Country

Austin, Texas, USA

Why did I do this race?

Last fall, I decided I was going to be a triathlete. However, work dictated that I’d be living out of my suitcase for training. I began looking for races in the vicinity of my next duty station and found this gem. I signed up for the full Olympic distance because it scared me to think that I’d be skipping the sprint distance.

Austin was close to my home, a very cool looking city, and a fun looking event.

The Swim

A one loop, 1500m swim around Lady Bird Lake with buoys. We began by walking out on a dock to go past the sensor pad, then jumped off to tread water for a couple minutes between two buoys. Once the gun fired, we started on our rectangular-shaped course.

The water was 81.2* despite being flushed out that night, so only a few folks wore their wetsuits.

Right after the second turn, there was about 25-50m where I could feel the vegetation growing from the lake bed. It didn’t slow me down as much as it caught me by surprise.

The shore and pedestrian bridge over the course provided a spectator friendly view of the swim.

The Bike

For the 40k bike, there was a 4 lap, non-drafting course through downtown Austin. There were six 90* and two 180* turns. There was one “hill” where we went up the short side coming out of a 90* right turn, took a 90* left at the top, and rode down the long backside into a 180*. To provide some perspective, the minimum elevation was 427ft and the maximum was 550ft. So it really wasn’t a doozy. The gradual uphill heading north on Congress Avenue was 470ft to 545ft in 0.8mi.

There weren’t any aid stations, but it was advertised so most people had their water bottles out there. I didn’t mind because the course was pretty fast and open due to multiple lanes throughout most of it. The only real choke points were the two 180* turns, but I found those a lot of fun to shoot out of.

Since the course was pretty tight and looped, it provided a great opportunity for spectators to watch for their athletes. I enjoyed seeing my wife so many times.

The Run

The 10k was made up of two, flat 5k loops. Running out of transition, we took a right to see the western end of the park before circling back to run right back through it and back into the city.

With 3 or 4 aid stations, there was plenty of opportunity to get water/Gatorade. There was also a Cliff bar/Power shot station right around mile 1 and mile 4.

This was another successful portion for spectators as, just like the bike, it was tight and looped. I saw my wife 4 times and she didn’t even have to move far from the finish line.

Transition

Since I was in a small division, I enjoyed the benefits of having a very secluded transition area. The volunteers made finding everything very simple, and they had the layout well memorized.

There were folks helping with wet suit removal, but since the water was 81.2* they weren’t over burdened at any point that I saw.

Congestion was not an issue in my area, but that could’ve been due to the division breakdown. My transition area only had a couple of hundred triathletes, whereas the other sections looked almost twice the size.

Race Organisation

Communication from sign-up to race weekend was amazing. I had regular emails and updates the entire 5 month wait.

There were two course talks and rule briefings, one at 230pm and 500pm. I attended the 230pm one to get a better understanding of any rules I may have missed. The briefing was concise and quick. Questions were easily answered, and I walked away more comfortable about the following day.

Packet pickup was on the far wall from the entrance of the Expo. This created a very long line through the middle of the Expo, which in turn created congestion. Since it was on the far wall, I could only see two signs when I walked in; Olympic and Sprint. After waiting 30 minutes, I was within 5 people of the front and a lady pointed out that in the far corner was the Military division table.

Everybody was amazing on race day. From staff, volunteers, and representatives, everyone seemed to be out there for the joy of it.

Top Triathlon Tips

While these may not improve your performance, I sure wish I had known this.

Bring baby wipes or your own toilet paper. The porta potties were out by 645am, and my wave didn’t go until 734am.
Bring your own nutrition. There was one table of some GU pack on the run. I brought my own food and was rewarded by only being fatigued at the end instead of hungry.
For packet pickup make sure that if you have a roof-mounted bike rack, you look for an alternative to parking at Palmer Event Center. We approached from the western side and didn’t see that we were going into a 1/4mi driveway to the parking garage. Upon seeing the height limit bars, we had to turn around in the middle of the driveway. Embarrassing.

How did you do?

I shot for a 3:00:00 for my first triathlon and enjoyed a 2:44:45. The entire race was a blast and at no point did I regret making the decision to go all out. Swam well enough, biked faster than normal, ran better than expected. A great day for me.

Verdict

I’m signing up for next years. The best part was how spectator friendly it was and how easy it was for my wife (7 months pregnant) to get around and get to places to see me. Staff, vendors, and volunteers were awesome, and the other folks competing were generally very nice.

The only thing I’d really improve is the packet pickup layout. I felt as though time was wasted for staff, athletes, and vendors alike because of the massive line punching through the middle of the Expo and congesting foot traffic.

You can check out Chris’ website www.casualete.com here or follow him on twitter as @korisu56

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Austin, Capital of TExas Triathlon, Chris Arrington, Lady Bird Lake, Olympic, Texas, Triathlon, triathlon review, United States

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