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Triathlon Race: Prep Practice

May 17, 2017

As we edge closer to spring,  your training should be in full swing as the start of the race season is just around the corner.

While working hard with your training there is another area of preparation that is worth looking at that could have a big impact on your race performance that many of you will forget to think about.

Most of us like to target a big event every year and with so many Ironman events around the globe this event will probably require you to travel. Travel while exciting does require a lot of preparation and for the athlete even more so as you have to take a lot of race day essentials with you along with the added issue of packing a bike and reassembling the bike at your destination.

While all this may seem simple and straight forward, I highly recommend you have a practice run before the big event as a lot can go wrong and it will give you more of an idea about what you need ready and in place.

This practice takes place for a lot of athletes when they head off to an early season training camp, a luxury not possible for all but one you can replicate even by heading away for a night or long weekend. It is not about getting away at this time more so just having a practice run at preparation.

First step is always going to be writing a list and getting together all you will need on race day. I like to run through the individual sports when making my list to make sure I do not forget anything and then move on to packing the bike. So lets look at some essentials:

SWIM

  • wet suit / speed suit / race suit
  • goggles / hat / neoprene hat if cold swim / body glide or similar lubricant

BIKE

  • bike / helmet / shoes / glasses / race belt / water bottles / socks / talc / salt tablets

RUN

  • shoes / visor / number belt / socks / watch

The basics are covered above, but you may want to add to these. Get everything out or make sure you have everything and then see if you have a bag that will take everything you need. If you are flying to your race you also need to consider weight as you will be restricted and may have to limit what you pack.

Once you have these essentials packed you need to look at packing your bike, even if you are good at taking apart your bike it is good to practice packing your bike into your case and making sure everything fits, also while doing this you may find screws and other things on the bike that are worn and need replacing. Seat post clamps are a big one here that regularly break and get worn down as they are very fragile – having a spare is never a bad thing. These items tend to not be kept in stock at most local bike shops and it is not something you want to discover is broken or needs replacing before traveling out to your main event or worse still when you arrive and set your bike up for the race.

Make sure you measure up seat post height, handlebar height and saddle position before taking your bike apart to make sure it is easy to get your normal position for race day. Even a slight change from your training position will have a major impact on your biking performance and can lead to cramping and also an aching back when you move from the bike to run.

If you are just traveling by car you may not need to dismantle your bike at all, but once you arrive at your destination make sure you check all the screws are still tight. The vibrations from travel can loosen off screws leading to disaster on race day – it is very common to see people’s handlebars for example come loose on race day and such a simple thing can prevent you finishing the event.

Once you have your bike packed there are other things you need to pack with your bike, spare inner tubes are one essential as you need to make sure you have the correct valve size and these may not be available at your destination. Also race day nutrition, if you have trained with one product make sure you travel with enough for race day as you do not want to be trying out a new product on race day or hunting around at your race destination for your favorite product only to find its not available.

PRO TIP

One of the major risks when your travel includes flights is that your bags will simply not turn up at your destination. This happens a lot more than you might think with bike boxes and this fact should influence how you pack certain essentials. If your bike does not turn up you may well be able to hire a bike at the race, to make this less stressful have a full set of measurements ready and also having your own pedals and shoes will make the replacement bike feel more like your own. I would always recommend traveling with your bike shoes, pedals, wet suit and run shoes in your hand baggage so there is no possibility you will arrive at the race without them.

Once you have sorted out all your packing and you are ready to travel, its a good idea to try and get a feel for your destination, knowing the layout of the area and where everything you might need is will help. Google earth is a great help here as you can get a very good feel for an area without leaving your living room, you can check your accommodation location and the surrounding area for shops and other local amenities.

While all this may seem way over the top, trust me if you leave all this until race week you could end up getting caught out by the most basic item and it can have a devastating effect on your race.

 

Enjoy your training!
By Alun “Woody” Woodward
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ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, a Tour de France bike tour or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

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Video: 4 tricks to Boost race day triathlon performance in the heat

May 13, 2017

The tricks mentioned on this video will boost performance if you are racing a triathlon in the heat.

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Video: Main mistake athletes do on a triathlon race

May 11, 2017

This is the number #1 mistake athletes will do leading into a triathlon race, it can cost months of preparation and it is very easy to avoid.

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Understanding the wind tunnel and its impact on your equipment decisions

May 9, 2017

Specialized bicycles have just recently built their own wind runnel to have unlimited access to testing their equipment and build the most aerodynamic bikes, helmets and accessories to their athletes and costumers. This was a great move for their RD and marketing team as they can now go into details on the type of aerodynamics savins each of their equipment will save you.

The video above is a great example that shows why their new Shiv frame can save you a lot of time compared to a standard time trial frame, as the Shiv was designed for an optimal combination of aerodynamics and fueling by holding a “fuel cell” that also work as a fairing and holding a water compartment inside the frameset. This testing shows a great amount of savings (up to 77 seconds over 40km – Olympic Distance Triathlon) and also the importance of aerodynamics in this sport.

However, many other tests done by all type of equipment companies should be taken carefully by the athletes, at the end of the day, the wind tunnel isn’t the real world and you can’t replicate some of the race day situations that the athlete goes through in a quick test run in the wind tunnel.

 

@Times

Triathlon attracts a specific type of individual that most times has a high degree of attention to details. Triathletes are also very competitive, either by trying to improve their own times in race and training or to achieve certain placing in specific events.

With this personality in mind, the sports industry marketing team aims to pass on to their cleints and athletes, a message that their products will make you faster. The two most common ways to achieve that are:

1) Sponsoring high performance athletes

By sponsoring high performance athletes, companies are adding credibility to their brands and equipment, after all “if that Ironman champion uses certain equipment/brand, it has to be decent”. However it is important to undestand that professional triathletes experience a different reality to the average age grouper. They have better skills, higher fitness level and are on the course for a much shorter time

It is difficult for example to compare the bike fit of a working age grouper who is a beginner in the sport, with a professional triathlete in their mid twenties. Remember that most of the high performance equipment is designed to suit the high performance athletes.

2) Design certain equipment based on wind tunnel testing

The wind tunnel is a great tool and allows companies to measure the drag of their equipment.

There are some flaws with that system though, most of the testing is run at 50kph (30mph) to create better results as the faster the speed, the bigger the difference in drag since the wind resistance increases exponentially. 

Certain type of equipment choices may make a big difference at 50kph but won’t be such an issue at a more real world speed of 30kph.

Bike fit is another aspect of real world racing that can be overlooked in the wind tunnel, as the tests are run for only a few minutes, so while it may feel easy to stay in a very low and aggressive position to save several minutes, on race day you will be moving around a lot more often, staying out of the aerobars, hydrating and stretching.

And finally, the wind tunnel doesn’t offer the climate challenges as wind, rain or technique skills such as dangerous downhills or turns.

Based on these ideas, very often I see beginner triathletes opting for equipment that may not be appropriate for them.

Wheels

Carbon racing wheels are almost a compulsory equipment for the elite triathletes, very often a disc wheel is also the faster option (based on wind tunnel testing). Tubular tires are also slightly faster than clinchers.

However for a beginner or intermediate level triathlete, these type of wheels may also become a challenge in the below situations:

Confidence:   A carbon braking rim isn’t as effective as an aluminum rim. If you ever raced in a technical and wet course (the downhills of Phuket Triathlon comes to mind), you know that you wish you had better braking at these situations.

Flat tyre: If you have changed a tubular tyre before you know how difficult it can be. If this is on race day, with sweaty hands, it becomes even more difficult. Back in 2005, at Ironman Hawaii, defending Ironman World Champion Normann Stadler lost several minutes waiting for the support vehicle as he couldn’t change his own tyre. And that is coming from a very experienced triathlete with decades of experience.

Consider using clincher wheels with aluminum braking surfaces if you aren’t a skilled or confident biker.

Chrissie Wellington, a 4-time World Champion is a good example of a equipment set up that increased her confidence: drop bars, STI shifters/brakes with clip on aerobars and a clincher shallow front wheel

Aerobars

In theory, integrated aerobars are the fastest options for time trial bikes, however this freespeed comes at a very high price of flat base bars that can be very slippery in wet races and time trial brake levers that aren’t as reliable.

One option is to use the traditional road cycling drop bars, with STI shifters/brakes and a clip on aerobars. This will give you a better grip in case of wet weather and better braking

The bottom line is, while technology and science is here to help, make sure these are also appropriate for athletes of all fitness and skill levels.

Enjoy your training!

Vinnie Santana

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Train with ironguides!

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Half Ironman (R$95 for 16-week plan)

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Running Plans (10k, 21k and 42k – starting at USD40)

 

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Video: Triathlon swim training – Continuous or intervals? Bonus – Hip rotation drill

April 26, 2017

In the below video, you will learn the benefits of structuring your swims in shorter repeats compared to ocntinuous swims and also a swim drill to improve your hip rotation. Enjoy your training.

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Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Ironman Performance – The mini taper

April 25, 2017

Finally winter is coming to an end and the race season is rapidly approaching with a sprinkling of early season events already taking place. After months of hard training its exciting to finally get an opportunity to race and test your fitness.

When we are training hard we never really get to see our true fitness as its often hiding under a blanket of fatigue. It can be frustrating to train hard and not really see the progress taking place or feeling like every day is a struggle to get the work done, almost feeling unfit every day when in fact the complete opposite is true. When training for performance the reality is the only time we really see our true fitness and feel fit is race day! This level of fatigue in training is good and drives gains in fitness but when we want to test the fitness we do need to allow this fatigue to lift a little just to get a glimpse of the gains that have been made.

I see a lot of athletes take a full taper into their first events and often have amazing races then performance just trails off through the season as they repeatedly follow this taper process into every event as it worked so well the first time. The reason this happens is a full taper will bring the body to a peak of fitness and then from that point the only way is down, also the peak is related to the period of training banked before the taper, so tapering for every event from this point might mean only 2-3 weeks of training banked compared to maybe the 3-4 months before the first race.

Ideally we should be looking to taper just 1-2 times per year and for other races we simply train straight through using them as a training session or perform a mini taper or more a refresh of the system before the event.

While a full taper might be anywhere from 10 days to 2 weeks long before your big race a mini taper needs to be just 2-3 days long and will not allow full recovery but it will give your body a little rest and give you more fire power for race day without effecting your training progression.

So a mini taper will tend to start around Thursday to Friday of race week given Sunday is your race day. I do like to put one very easy day into this where you may get out for a easy 20min bike session just to keep the body moving but this day is about doing as little as possible. On the other days training should resemble your regular plan in terms of what systems your training but with reduced volume.

THURSDAY

3 full days out from the race is a great time to have a very easy day, looking to do as little as possible on the day or even take a full rest day. I always prefer to take this day to start the mini taper and then train for 2-3 days into the event.

A simple 20min run is enough on this day but its important that you eat as normal on this day – the lack or training and regular eating protocol will lead to some carbo loading effect for race day.

FRIDAY

Friday i like to have fairly similar to your regular training day in terms of structure but maybe take a little of the volume out of the overall program. Lets say on this day you normally have a morning swim and evening ride, we want to hit both sessions and make sure that the same stimulus from the session is hit but without the same fatigue, below are examples of how we can do this

Regular swim main set – 16x100m hard on 2minutes with last 8 repeats using paddles

Adapted Main set – 16x50m hard on 60s – last 8 repeat with paddles

So we are swimming the same speed so the body does not miss out on the speed stimulus but the interval is only half of normal so we are not going to be producing the same levels of fatigue.

The same idea can be applied to any session, below if an example of a bike session
Regular bike set – 8x40s all out sprints with 3minutes easy recovery between

Adapted bike set – 8min @ 20s all out / 40s rest

This main set is much shorter but the 20s all out efforts will see the legs still get the speed and power stimulus but not the same amount of damage that would occur in a 40s sprint – also the short recoveries between sprints stop the athlete being able to push too hard on the 20s sprints to lead to muscle damage.

SATURDAY

In a mini taper i like to use the day before the race for some easy aerobic volume, the volume here is very individual and depends on your regular training volume and also i find female athletes perform very well of more volume on the day before a race when compared with male athletes.

For example a female athlete who regularly trains 16 hours a week might do an easy 4 hour ride on this day, time in the saddle being the focus not distance as i like this ride to be very easy so speed is going to be low. If we look at a female athlete training 12 hours per week then this ride would be maximum 3 hour long so staying at 25% of the weekly volume.

For male athletes this bike session would be a lot shorter topping out at 90min for athletes typically training up to 16 hours a week and looking towards 2.5-3hours for athletes training over this amount per week.

SUNDAY – RACE DAY

Race day should be treated as any race day, so aim to be awake at least 3 hours before your race start time in order to fully wake your body up before the start. Starting your day with a easy 10min jog before breakfast is a great way to accelerate this process and make sure your ready to go when the race starts.

MONDAY – Back to work

Once race day is done then its time to get back to training, yes you will be carrying some fatigue from the race but in general race day is less volume and easier than a training day on your body so you should be fine to jump straight back to your regular program. A well structured program should see Monday as a recovery day from a weekend of longer endurance work so this is not different and you should be all systems go by the time harder work commences on the Tuesday.

A mini taper is a great way to allow you a glimpse of your true fitness without compromising your training and progression towards your big races of the year. This is also a great way to boost confidence as you head into another block of hard training which will no doubt once again lead to performance levels hiding under that blanket of fatigue.

Enjoy your training
Alun Woodward

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Introductory Video: Monthly Subscription Triathlon Training Plan

April 10, 2017

Our monthly subscription plans offers ongoing training plans with a tailored approach focusing on different disciplines and fitness levels. We offer, Beginner plans, discipline focused plans and other variations. $39USD/month – watch the below video to learn more:

Plans page: http://www.ironguides.net/onlinecoaching/


–

Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Introductory Video: Triathlon Training Plans by event & distance – by ironguides

April 3, 2017

Event – and distance-based training plans to help you achieve your goal: a one-stop shopping experience that will ensure the right preparation for your chosen target race. Follow the plan and you’ll be ready!From $7USD/week – watch the below video to learn more:

Plans page: http://www.ironguides.net/guides/

–

Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Introductory Video: Personalized Online Triathlon coaching – by ironguides

March 27, 2017

If you’re looking for the most personalized training plan and coaching advice, this is the program for you. We offer Basic, Complete and Premium Online Coaching. From $190USD/month – watch the below video to learn more:

Plans page: http://www.ironguides.net/onlinecoaching/


–

Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Triathlon Race Day Nutrition

March 24, 2017

Race performance is not only about the fitness you have gained through training but it is also about nutrition on the day. Nutrition plays a significant role—get it wrong and all the fitness in the world won’t result in a good race.

Nutrition seems to be a major stumbling block for many athletes come race day, yet is rarely a problem in training. Considering how much we train and how many of our sessions are race specific, it is crazy that nutritional problems are so common in races.

One of the major reasons is that athletes don’t have a plan or, the worst-case scenario, athletes read about some new super product in race week and decide to try it out on race day. There are so many claims and studies out there showing why certain products are better and how they will significantly enhance your performance that we all fall for it and make major changes leading into races.

We need to always take statements about the effectiveness of certain products with a pinch of salt. Looking back over the years, we can see some of the world’s leading nutritional experts claiming one product is the greatest and the result of 20 years of research, before they are working for a new company the following year and are promoting something completely different.

The same goes with following the examples of pro athletes; remember the athletes are sponsored and so are going to promote their sponsors as the greatest and most effective products available to enhance performance. It would be interesting to actually see what they are drinking and eating on race day compared to what they promote!

First steps to making nutrition a non-issue

If all is working well in training, then stick with it and DO NOT CHANGE. Stop reading about nutrition products and articles claiming to know how to get more sugar into your body—the end result of this experimenting is going to be you blowing your race and you’ll be throwing up by the side of the road.

If you always seem to get stomach problems on race day, it’s time to look for a new strategy. One of the big factors in stomach problems seems to be fructose content of sports nutrition products. While studies have shown that a combination of fructose and sucrose in drinks leads to greater quantities of carb absorption and improved results, remember that lab results do not always transfer to race day.

The sole fact that so many athletes are seen throwing up and in stomach distress during races shows quite clearly that manufacturers are not getting this right and there is a lot of bad information out there. We are all different and we all react differently to different products and foods—I believe this comes from genetics, general nutrition through life, and also race intensity.

If you always seem to suffer on race day then firstly consider looking for sports products that contain no fructose and see how you get on. It could be that all your problems are simply coming from the way your body reacts to fructose. Signs to look for include:

* bloating
* nausea
* hunger

There are now numerous products without fructose coming to market and athletes are getting on much better with them in races, so try them out and see how they work for you.

SOLID OR LIQUID

This is a big topic and one that I see as totally individual; some athletes can race well on liquid calories alone and others will blow up no matter how many liquid calories they consume. This is something you need to be practicing in training so that you will know how you are going to respond on race day. Personally I prefer to move from solid food to liquid food as the race progresses.

PROTEIN

Protein content in drinks can make a big difference for some athletes. If you are an athlete who always seems to blow up in longer rides or has a large muscle mass, then having protein in your drinks might make a big difference. Experiment with levels up to a 50/50 split and see how you feel—you may not be getting the recommended sugar content but you may feel way better and performance will increase!

Meal replacement drinks

This is one product that I feel is underused in triathlon. Meal replacement drinks have been developed for people suffering nutritional deficiencies, dieters, and also for use in medical circumstances when solid food cannot be taken. A lot of research has gone into these products and the end result can be very useful for triathletes!

Ensure plus is one such drink; it is widely available in the USA and around the world, and I have used it extensively with my athletes. This is a calorie-dense drink but the amount of liquid is small so it’s easy to take on board—works great as a breakfast drink on race day when athletes tend to be too nervous to eat.

Also I have found that having this as the primary drink for the first hour in races makes a big difference to athletes’ performances. Looking at the nutritional information, the calories from sugar are way below that in normal sports drinks and what we would expect to see, but the simple fact is it works and works well!

We tend to forget that races can start out cold and while liquid is not important, calories are. A drink like Ensure will have you topped up with calories while not bloating your system with excess liquid. Later in the race as things heat up and your body has lost more liquid then a traditional sports drink may be more useful.

REAL FOOD

All the sports-specific food on the market is overwhelming and we tend to think it must be the best for us on race day but in reality real natural food can be the best! There seems to be a movement towards creating your own bars and race-day nutrition that is running down from nutrition used by pro teams in major bike races such as the Tour de France.

Examples of this are your own oat cakes or rice cakes, homemade brownies etc. This is especially going to be appealing for athletes who have certain food allergies or are sensitive to preservatives in pre-packaged products.

PRACTICE MAKES PERFECT

It’s an old saying but one that rings true in triathlon! Make sure you make a plan, spend some time to write down your plan and then practice it over some sessions to see how your body reacts—fine tune as you go and by the time you come to race day you will be set and have no nagging doubts in the back of your mind!

Alun ‘Woody’ Woodward, Certified ironguides Coach

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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