Complete Tri

Menu
Menu

Using a Wetsuit

Tips on using a wetsuit and triathlon swim success.

Open Water Swim Tips

by

If you want to be a competitive triathlete, you need to be comfortable with the open water swims. In addition to racing in triathlons, I regularly volunteer to help with the swim leg of local triathlons.  Being on a lifeguard boat gives me a unique vantage point on how the triathletes are doing in the water.  Being able to observe swimmers of all abilities go by provides great perspective on what many people could do better or where they need to practice. Whether you are an aspiring open water swimmer or a triathlete, mastering open water swimming can be an intimidating task.  Any triathlete has gone through several rites of passage, one major one being learning how to swim in open water.  Triathlon open water swims are one of the things that keeps the sport interesting, as even the same lake can feel completely different based on various conditions.  Numerous people have commented to us over the years that “I know I could do the bike and the run, but I’m just not sure about swimming in open water.” Through dozens of triathlons, both doing and helping, we’ve compiled this quick list of triathlon open water swim tips.  These are tried and true focus areas, based on actual experience.  This list could be pages long, but we will try to make it focused so you only have a few things to remember. Practice In Open Water Before the Race Open water swimming is not the same as swimming in a pool.  The water can be colder, the water can be cloudy or dirty, there is no nice line to follow on the bottom of the pool, there could be waves, and you will be swimming with others in a bit of a free for all.  Getting in the water to do an open water swim or two prior to race day is important.  It doesn’t have to be a major event – one way to practice is to simply swim laps around the swimming area of a local beach (preferably in the morning before it is busy with kids).  Better yet, if you have a group you can practice with, try going for a swim in some larger water.  Finally, a great way to get in the open water if you don’t have access to a large group is to at least have a friend kayak or paddle board next toy as you work on your swim stroke. At any rate, be sure you are practicing in race conditions.  We know that swim workouts are probably an important part of your training plan — but make sure that swimming in open water — if that is where you race will be — works its way into your training plan during the latter weeks of your training period. Find a Wetsuit if the Water Will Be Cold Triathlon wetsuits help with both buoyancy and warmth in the water.  They provide a natural level of flotation that allows you to skim over the water more easily while keeping you warm at the same time.  The general rule of thumb is that in water temps of under 70 degrees, the warmth from wetsuits can be very beneficial.  Between 70-78, wetsuits are viewed as optional (the sleeveless models are more popular in this range).  Above water temps of 78, wetsuits are not recommended as they can cause you to overheat.  Even if your goal is not to do a triathlon, but simply to swim in an open water race or event, you will want a triathlon wetsuit.  Regular wetsuits are intended more for surfing and don’t provide the range-of-motion of a triathlon wetsuit. If you plan to use a wetsuit, we highly recommend — implore you, really — to practice with the wetsuit at least once before the race.  Practicing several times will be even better.  Wetsuits can feel a bit different at first, and sometimes give the sensation of being tight or restrictive.  We have seen many triathletes not realize this, only to have a difficult race morning, or in some cases not finish the swim.  Practice putting the wetsuit on, swimming with it, and taking it off.  It isn’t rocket science, but it is just different enough so that it will have been good to have practices. Learn to Sight While you Swim Swimming laps in a pool can be monotonous after a while, as you follow the stripe at the bottom from end to end.  In open water, though, you are typically “sighting”, which means you are lifting your head up periodically to fix on a point of reference.  That point is usually a buoy in the water but can also be a feature on the land.  Sighting is not a natural motion and should be practiced.  A couple sighting tips are to find something on the land to fix on, not just buoys (you can then have a more consistent focal point) and to use good quality goggles.  A secret of many experienced open water swimmers is to always use brand new goggles on the day of the event.  They will not fog nearly as much as older ones.  You can save the older ones for your pool swims.  The combination of a foggy goggle and a sun glare can make sighting very difficult.  You can also sight based on swimmers next to you – just stay in the pack – but it is still a good idea to occasionally sight for yourself. Keep Your Form It can be easy to let your good swimming technique go by the wayside when you are swimming in open water, especially if you are in a tightly packed group of swimmers, or if there are waves.  Keep your form strong, however, because it will help you with your tempo (see the next point).  Remember three things: Keep your head down.  This is harder to do when sighting, but still important. Lift your arms out of the water on the stroke.  It can be easy to … Read more

Offseason Triathlon Training Tips

by

You’ve raced in a triathlon, or several.  You have completed your inaugural triathlon season, or perhaps your twentieth.  What now? A triathlete’s offseason is a time to rest, refresh, plan and prepare for the next season.  It is a great time to think about fitness, rather than racing. We consider the offseason to be the time in between your last race of the year and the beginning of your next year’s training plan. For most of us, the offseason lasts anywhere from three to six months. While many triathletes are motivated, driven people who have a hard time taking time off, it is important that any triathlete affords themselves a few months of a change of pace before hitting it hard again.  Whether your last race was in July or September, using your offseason wisely can not only get your body in the right long-term condition, but can actually serve as a launchpad for next year’s training and racing.  Here are a few tips on how to use your offseason. Step 1:  Rest.  Easier said than done for most triathletes, but getting some real rest is important for your muscles and joints.  For many endurance events such as marathon and longer triathlons, the recommended time away from working out is as long as two weeks, followed by relatively light workouts after that.  The concept of periodization is an important one — it is strategically planning your training calendar so you have various phases of training throughout the months.  Part of periodization is getting some rest or lighter work at a good time, and then going into a multi-week base-building period. Rest, as a related note, is important at all times, not just in the offseason.  Studies have proven that an athlete who pushes themselves hard and then rests will gain in performance ability; but those who push themselves hard with little rest may actually begin to see a decline. If you ended the season with worrisome injuries, more rest is a good idea. This allows many minor injuries to heal themselves, and your muscles and joints to gain the full benefit of your nutrition and stretching.  If you have more than minor injuries that developed during your season, this may also be a great time to visit a therapist or masseuse multiple times to accelerate the recovery process.  Yoga and dedicated stretching time can also help restore alignment and flexibility.  You may also want to experiment with compression gear, like compression socks, as they can help blood flow and recovery for targeted areas. More than anything, let your body’s battery recharge. Step 2:  Mix It Up. Cross training in the fall can be a great way to take advantage of the condition you left yourself in after a season of challenging and relatively monotone workouts.  Even getting varied runs in throughout the season are, after all, runs, which can get relatively routine and give your body the same type of pounding.  For the one or two months after the initial rest, we know several top triathletes who begin doing slower, social group road rides, mountain biking, getting a fat bike, hiking, or even playing soccer or other sports in the fall, just in time to enjoy the fall colors in many parts of the country.  An occasional swim or run doesn’t hurt, but the key point here is to break the routine of your tri-season workouts.  This is also an excellent time to begin to incorporate weight training, especially in colder parts of the country where you may need a reason to get indoors during some days. Ditch the triathlon watch and worrying about your times, have some fun, don’t worry about your speed or distance, and focus on getting your sweat on and being outdoors.  This is the time of year to just enjoy that fact that you are a reasonably-fit person, and can enjoy being active in many different ways. This is a great time to do some HIIT workouts for runners or cyclists, because you likely have the time to devote to it.  Doing some HIIT will give you core strength as well as improve your flexibility. Step 3:  Set Goals. Taking stock of where you are in your triathlon progression and setting goals for the upcoming season is the next step to undertake in your offseason.  Many triathletes we hear from begin with an internal and external approach. Internally:  Inventory your past season’s performance, how pleased you are with various legs of the races you raced, and your injury status.  You may realize that you want to dramatically improve your swim times, or lose 10 lbs to be faster on the bike, or that you had a nagging IT band injury that you need to address prior to hard training again.  Or maybe this upcoming year is the year you jump to a longer-distance triathlon. Making improvements in your desired growth areas can then become part of your goals for the next season.  Don’t forget to set a goal for how to take action on each objective.  To become a better swimmer, perhaps you need to sign up for a local masters swim group.  To get rid of the IT band issue, perhaps you need to set a series of appointments with a rehab therapist. Externally:  This is the fun part.  Look ahead at a race calendar from a site such as a local tri club website.  Compare the race dates with your desired training sequence, your personal schedule, and any ‘A’ races you want to take part in.  Space races apart in a cadence that works for your body — some like to have a cluster of four shorter, local races during eight weeks of peaking and then be done, while others might prefer one or two ‘A’ races over the entire summer, with plenty of build-up before hand.  Other brave souls might circle an Ironman on their calendar and then train for that with singular focus.  Be sure to factor in likely vacations … Read more

Best Triathlon Training Plans and Guides

by

Whether you are a triathlon newbie or simply looking to improve your times or distances, triathlon training plans and guides can be invaluable.  Where else can you get advice from an experienced coach or triathlete from the comfort of your own home? One of the first things triathletes should do at the start of their training season is to look for some type of plan to help them structure their training and race season.  The options are seemingly unlimited, so we are going to attempt to help you save some time and find the best training plans or guides from the get-go. While some “best triathlon book/guide” reviews simply regurgitate everything they see on an Amazon review, we have a different approach.  Everything you see in this article has become a go-to resource for us over the years.  These have proven to be the tried-and-true guides for us. Investing in a triathlon training plan can be a great way to get your own training on track, but is also a brilliant gift for the triathlete in your life. The First Question to Ask: What are My Triathlon Goals? It is hard to give a one-size-fits-all answer when it comes to advice on endurance coaching and guides.  When it comes to getting into shape to finish your first Sprint, we think a book and a good training plan will set you on the right path, and you can probably start your training just 12-14 weeks before your race.  When it comes to, say, an Ironman, we would not attempt to do it without a coach.  The extensive training for a longer race will probably begin several months before, even if it means riding on a bike trainer and swimming in a crowded lap pool during winter months. Our point is that your overall goals are very important to understand, not only in terms of getting a guide or plan, but also to more broadly define the intensity of your Tri season. A few of the key questions to ask at this stage are: What triathlon distance do you want to do? Is your goal to finish, to improve, or to win? Have you done a triathlon before? If so, where do you need to improve? What is your base level of fitness? Do you have any broader health issues to factor in to your training? How much time do you have to train, both in terms of hours per week, as well as weeks/months until the event? What is your budget? Tri Coaching vs. Training Plans vs. Books You have a few options when it comes to getting the right triathlon training guide or plan for you.  Each has a different budget range, different benefits, and will provide a different set of experiences in the end.  You also need to factor in your personality and what kind of motivation you think you will respond to. Triathlon Books and Guides Using a triathlon book or guide can be a great, one-stop resource for triathletes of all kinds.  It allows you to learn about the sport, and understand the “why” behind different techniques and phases of training.  It also enables you to go back and reference it time and time again whenever needed, as well as review the materials on your own time.  I do that all the time, when I want to brush-up on something that I was perhaps not experienced enough to grasp or utilize the previous time I read it. Most good books will also have some type of training plan included. Triathlon Training Plans Google “triathlon training plans”, and you will get over a million results.  It seems that everyone and their uncle has published some type of triathlon training plan.  Having a plan is important, but we stress that it is not about following the plan in a task-by-task way that is important, but rather having an idea of how intense each progressive training week should be, and then fitting that into your life in a way that works for you.  Note that finding a training plan that is right for you and your goals is critical.  Some are geared for beginners and will be far too easy for a serious triathlete, others are geared for elites and might cause a newbie to overtrain.  Be wary of anyone who publishes an exact training plan that is intended to be one-size-fits-all. Tri Coaches Getting a triathlon coach is the ultimate in personalized service, but it might also be the most expensive option on this list.  If you are doing an Ironman or even an HIM, we suggest at least finding a coach who can review your training plan and check-in weekly or more.  Beyond that, coaching can be effective for those with the budget, as it will take you a step further in precision than an online training plan or book might.  The great news is that nowadays, coaches can be virtual — meaning you have a real, qualified person on the other end, you just won’t happen to train with them in-person. Best Triathlon Books and Guides Here are the triathlon books and guides we would recommend. The Triathlete’s Training Bible (here on Amazon) by Joel Friel is an authoritative collection of many topics on triathlon, and can be useful for newbies and experienced triathletes alike. It has more of an exercise physiology bent than most, allowing you to understanding why a certain regimen is important.  Almost every experienced triathlon is using some concepts from Friel’s work, whether they realize it or not.  Friel goes into great detail on the science behind training, periodization, and the importance of a thoughtful and phased training plan.  It is really a lesson in how to mix intensity with rest, build speed, and build endurance. Your First Triathlon Guide (here on Amazon) by Von Collins is more brief and only available via ebook and Kindle, but does a good job of distilling what you need to know into a step-by-step how-to. It … Read more

Five Reasons to Consider Joining a Triathlon Club

by

 When it comes to athletics, everyone has different ways of motivating themselves and becoming better at training.  Some have a workout buddy, others subscribe to highly-scientific online training programs.  Others employ a coach.  One of the most common ways to stay engaged and motivated is to join a local triathlon club.  Triathlon clubs might be organized by a group of avid racers, a university or college, or perhaps a local triathlon shop.  They normally try to be highly-inclusive, and afford triathletes of all skill levels with the ability to train with others at their fitness level and improve in their training and racing.  While many triathlon clubs emphasize the community associated with triathlon, others are highly-focused on helping racers improve their times and get to the next level of performance. If you are getting serious about triathlon or simply want to get more acquainted with the sport, we can think of several reasons to consider joining a triathlon club.  Here are a few: Community Perhaps the most obvious reason to join a triathlon club – or any club for that matter – is the community that goes along with it.  Many people find that triathlon not only offers a fun pastime, but also a great group of people who can eventually turn into good friends.  Being part of a club will accelerate the process of meeting a bunch of people who you know you have at least one thing in common with.  Triathlon clubs and groups are known for being very accepting, and having an attitude of the more the merrier.  They will welcome you with open arms. Training Motivation For those who are looking for a little outside training motivation, a triathlon club can be a perfect place to find it.  We know that some people prefer to train solo — the lone wolf type.  They prefer for the workout to be between them, a workout plan, and their training watch.  Others, however, prefer a group who can keep you going on those days when you really don’t have the zip to get a quality workout in.  In most triathlon clubs, you will find a wide range of skills.  Everything from people who intend to be competitive in an Ironman, to those who are new to the sport.  Encouragement will be abundant.  If you are looking for a way to stay motivated, the club could provide the type of accountability and inspiration you are looking for, and can help you understand how those who compete at the level you would like to aspire to got there. Workout and Race Tips Very few of us have the time to be triathlon coaches or certified personal trainers, and we are always searching for new workouts and tips.  You can get that by reading blogs like this one or a triathlon training book, or you can use the network of personal experience that is passed along from one athlete to another.  Triathlon groups are a great place to take advantage of this type of tribal knowledge.  Experienced triathletes can take newbies under their wing, and simply listening to a group of triathletes chat over coffee after a group workout can provide enough tips to make you to practice all week.  Many triathlon clubs also have a newsletter, blog, and forum where you can compare notes with each other and learn from other triathletes.  Finally, one of the best benefits of being in a triathlon club is getting inside tips on where to train. You will likely gain many new cycling routes to plug in to your bike’s computer, or ideas on places to find a good, quiet lap pool. Discounts on Gear One of the lesser-known benefits of triathlon clubs (but it will soon be a well-known benefit after you join) is that of discounts on gear, tri equipment — everything from running shoes to triathlon wetsuits and bikes.  For triathlon shops and manufacturers, a triathlon club is a dream demographic.  A small group of people, all of whom have proactively joined a club because they enjoy triathlon.  For the shop or manufacturer, it makes sense to befriend this group and offer great deals on gear, and to make sure he or she keeps the group very happy.  Many shops and manufacturers will actually sponsor a club in return for deals and discounts to be offered to the members, creating the ultimate win/win:  More sales on one side, and discounts that you wouldn’t otherwise find on the other.  If you already are part of a triathlon club, make sure you ask about what sponsor deals you have access to. A Chance to Teach For experienced triathletes, one of the most rewarding benefits of being part of a broader triathlon club is the opportunity to pass learnings on to newer participants.  Even someone who has done just a handful of races will have hard-learned lessons that a newbie would be very interested in absorbing.  While reading articles from sites like Complete Tri is a great way to learn, there is no substitute for being taught by someone who has done it before.  It is a way to pay the sport back, as nearly everyone who has done many triathlons once had a mentor who helped them get past the first one or two.  Now it can be your turn to be the mentor. Where to find a triathlon club? There are a few places to find a local triathlon club. Local Triathlon or Bike Shop Check out your local triathlon or bike shop, as they may have a club that does regular training or group runs or rides.  It is pretty common for a popular run, tri, or bike shop to offer a weekly workout, and you can typically run or ride with people at a compatible pace to you.  We love local shops, because in addition to being a great place to buy your next tri bike, they typically provide a ton of community and information for newer and experience triathletes. USAT … Read more

10 Great Destination Triathlons

by

We are again excited to publish our list of 10 great destination triathlons in the U.S. To be considered a destination race on our list, it must offer either an Olympic or Sprint distance, have stood the test of time, and be in a special venue worthy of traveling to from other parts of the globe. It is a difficult decision process every year, because there are so many great races out there. Some are smaller with a loyal cult following, while others are larger “blockbuster” events with thousands of people. This year, we added two new races: Austin and Lake Lure. One thing that all of these races have in common is that they are worthy of a trip, just to do the race. The setting are picturesque, beautiful enough so you may actually be looking at the scenery rather than staring at your triathlon watch! All of these races fill up quickly, so if you are intrigued, definitely consider registering early. Make sure you arrange for lodging and bike shipping with time to spare. With no further wait, our ten destination races that you should consider in your race plan are: April St. Anthony’s Triathlon (FL) St. Petersburg, FL, situated on the gulf-side of Florida, hosts a long-running early season race each year. We like keeping this one on our list because so many of the other great races seem to bunch up in the July – September season.  The St. Anthony’s Olympic and Sprint both feature swims from Spa Beach in Tampa Bay, with a bike and run course throughout Tampa and St. Petersburg. The course is flat and fast, and the average high this time of year is around 82 degrees, making it a great way to race in some warm weather before summer officially sets in across much of the country.   The race will be in its 40th year in 2023, rivaling many of the iconic West Coast races as one of the oldest established, continuous races in the country. Because it is such an early season race, it is known for having a strong field year-in and year-out. You will see a mix of notable pros, top age-groupers, and recreational racers as everyone gets the lead out and starts the new race season. May  Capital of Texas Triathlon (TX) Founded way back in 1991 by some well-connected people from the USA Triathlon community, this race has been going strong ever since.  Also known as CapTex Tri, the race is set in the beautiful capitol city of Austin. It is an urban triathlon but with Austin’s hip vibe.   Among other things, we like the urban-esque setting for all three legs of the race, as well as the timing of the race occurring on Memorial Day. That allows this to be one of the only big races in the country that is not run on a Saturday or Sunday. The Austin Triathlon attracts about 3,000 people per year, and offers an Olympic, Sprint, and Super Sprint distance, making this an accessible race for many. For those of you worried about Texas summertime heat, the race time temp in Austin on Memorial Day is usually a comfy 70 degrees. June Ironman 70.3 Hawai’i (HI) We thought we’d move away from the continental United States for a little bit! The Ironman 70.3 Hawai’i, also known as Honu, is not for the lighthearted! Taking place on the Island of Hawai’i, athletes will swim in the gorgeous state’s ocean, bike along the shoreline, and race through a beautiful golf course and community. After you finish the event, there is plenty to do nearby – it’s Hawaii after all! You can enjoy some drinks on the beach, go sightseeing, or hike on of the many other undeniably beautiful islands. And, of course, Hawaii is not too hot! During the race month, the average temperature is a comfortable 80 degrees. The water is a wonderful 75 degrees, too! Races are usually held in early June. Registration information and exact dates for upcoming races can be found on the Ironman website. Oregon Dunes Triathlon (OR) The Pacific Northwest coast is a special place, and if you are a fan of scenic triathlons, take a good look at the Oregon Dunes Triathlon. The June race is located near Dunes City, OR.  About 90 minutes west of Eugene, it is not an easy place to get to, but that means that once you get there you are going to have a special race experience.  They offer a number of courses, with the Sprint, Olympic, and Duathlon being the most popular  The swim course is often the first open water swim course of the year in this part of the country. Expect a somewhat challenging bike ride, as the elevation varies as you get in to the rollers near the dunes. The run course will also throw a little challenge at you, with a mix of pavement, trail, and sand.  We wouldn’t really call it an off-road course, though.  The footing is good and you will be able to make good time.  Just know it is not entirely on a road, expect some winding gravel and sand trails. We are big fans of this part of the country, and like that in a summer race, the odds of it being super hot this close to the coast are quite low. Escape from Alcatraz (CA) San Francisco’s Escape from Alcatraz just might be the USA’s most common aspirational triathlon outside of the Ironman. Triathletes across the country train for months for the Escape’s unique swim and transitions in this hybrid Olympic-distance race that has been going on since 1981! The race start begins from Alcatraz Island, where swimmers navigate a current and 55 degree water temps (due to the temps, using a wetsuit is mandatory at this race). From there, the bike ride takes racers through the Presidio, with an 8-mile run that routes under the Golden Gate Bridge. Along with the New York … Read more

The Ultimate Triathlon Race-Day Checklist

by

It is the night before your triathlon, and you know that you need to be on the road by 5:30am.  Now is the time to get your stuff together, your car loaded, and be ready for a quick escape once you wake up in the morning.  Let’s talk about what needs to be on your list so you can sleep with the peace of mind of knowing you have everything covered. The triathlon race-day list is not as simple as “include this” and “don’t include that” because it can be different for each racer.  How serious are you about the sport?  Do you want to finish, or win?  What are the conditions, and does that affect what you need to bring? We separated the race day checklist into two sections:  Must-have, and nice-to-have.  Note that this is more geared to a Sprint, Olympic, and perhaps HIM distance.  For those doing an Ironman race, you will want to think about several other things to bring.  And let’s be honest, if you are doing an Ironman, you are way ahead of us on this. Must Have:  This list is for pretty much every skill level.  These are the things that, if you don’t include them, might make it hard for you to actually do the race. Nice-to-Have:  This list is a little more geared toward people who want to get the most out of the sport, but someone who is either Spartan or a newbie might not view all of these items as essential. The Must-Have Triathlon List: Wear your triathlon clothing and shoes. For many, we simply recommend wearing your tri shorts and your tri top or shirt to the race.  You will also wear your running shoes and socks (if you use socks).  Your running shoes will preferably have speed laces, if you have trained with them, but remember nothing new on race day.  Keep in mind you will likely get a shirt at the race.  This is nice to change in to after you are done racing. Bike.  This might seem obvious, but people have forgotten bikes before.  We recommend giving it a very brief, 1-block test ride the night before to make sure there are no surprises — a loose seat stem or leaky bike tire can be fixed before you get to the race..  Pump your tires up to the desired pressure before you leave home.  If you want more info on triathlon bikes, we did an entire piece on them. Bike Carrier.  If you can’t throw your bike in the back of your SUV or the box of your truck, you probably use a bike rack or carrier to transport it.  Be sure that you can find it, and have all the parts ready to go for race-day morning.  More than one race morning has been made frantic by the inability to locate a small part needed for the rack to function properly. Bike Shoes. If you use clipped or SPD bike shoes on the bike, don’t forget them.  Along with helmets, this might be the most common thing to forget at home. Swim Goggles. We recommend a brand new pair.  Using new swim goggles in your race will help reduce the glare if the sun is out.  But be sure to buy a model you have used before, and test them out before the race. Wetsuit, if needed. If you are using a wetsuit for your tri, don’t forget it.  If you will be racing in a wetsuit, just be sure you have used it before race day.  Wetsuits are not required for most races (and if the water is too warm, they might not be allowed). Bike helmet. Any race using that USAT rules (which is most of them) require you to wear a bike helmet on the ride.  It is not optional…. and it is smart. Sunglasses.  For safety, you want to have shades on the ride to protect your eyes form bugs or debris, even if it is not a sunny day.  Keep the sunglasses inside your bike helmet so you remember to put them on during T1.  You want cycling glasses, preferably not just regular old sunglasses. ID. Some races require an ID at check-in.  To be safe, make sure you have yours along. Water / Hydration.  Always have some water.  You never know how long you will be waiting for your heat to begin, and you do not want to be dehydrated.  If you trained with gatorade or another sport drink, bring that as well. Nutrition.  This is race and racer-specific, but we always like to carry some cliff bars and bananas in our bag, just to be safe (ideally, something you have already used during your training).  Maybe you like gel shots, make sure you bring a few.  We are also becoming big fans of sport drink powders and capsules that mix with your water, to create a sport-specific drink.  We’re not telling you what to eat in this article, we’re just saying don’t forget it. Your race packet, if check-in was the day before the race. If you are to check-in on the race morning, disregard this one. Phone.  Don’t forget your cell phone.  It is the 21st century.  You can leave it locked in your car during the race, although most transition areas are generally pretty safe places.  It can be nice to have in your bag for camera access.  If there is a chance of rain, put it in a ziplock bag.  Besides, you probably need it for directions to the race, anyway. Race Address or Directions.  Probably less important in the age of smart phones, but a good idea to have the exact location of the race. Transition Bag.  By this point, you have probably figured out that all this stuff should go in a bag.  While some buy specific triathlon transition bags for the sport, others, simply clear out their gym bag and use that.  It is all a matter of budget and priority. Spare Tube, CO2, … Read more

Improving Your Tri Swim Technique in the Offseason

by

Winter is a slower time of year for many triathletes.  The A races are either five months behind us or seven months ahead of us, depending on how you look at things.  If you live in a Northern climate, you are adjusting to snow-filled running trails and some days that make cycling prohibitive.  Your tri bike may just be on the bike trainer for the season as you spin to get your cardio base back in shape.  If you have taken our advice, you are using your triathlon offseason to take stock of where you are, set goals for next year, and begin mitigating some of the things that made you slower than you wanted to be last year. When it comes to swimming, winter need not hamper your workout efforts, and it can in fact be a great time to get in the pool multiple times per week to work on your stroke.  The only things you won’t get are those confidence-building open water swims.  Everything else, including some great technique and lung capacity work, can be done as effectively in the pool in winter (if not more effectively) than in the open water during the summer. If you are looking for a few goals to focus on this winter in the pool, here are some things to set your sights on that will translate well to your summer races and be things you can continue to build on once back in open water. Develop the Ability to Breathe Bi-Laterally If you don’t breathe bi-laterally (off of either side of your body) already, practice doing this while in the pool this winter.  You may have a preferred side to breathe off to (mine is the right) but creating the capacity to breathe in both directions will provide many benefits on race day.  Open water can present wind and waves, which can make it easier to breathe off of one side or another, and having the flexibility to adapt can be very important.  You may find yourself in traffic during the swim that makes it better to breathe on one side versus the other.  And we have all been in those races where the buoys are hard to spot unless you are looking squarely in one direction.  In these cases, it can be useful to have the ability to focus on breathing just on that side of your body. Work on Your Lung Capacity An expert swimmer once reminded me to use my lap pool sessions as an opportunity to build my lung capacity, by doing exercises focused solely on controlling my breathing.  Mixing in sets of breathing every fourth, sixth, or eighth stroke, or trying to do a pool length on just one or two breaths can do wonders for your lungs.  In the summer, you are typically more focused on speed and endurance, so winter is a great time to give the lungs some TLC. Simulate a Race Start This was a tip given by an experienced triathlete when I was just starting the sport, and it has been effective.  Think about the start of a race – chaos, crazy, and very anaerobic.  Part of the challenge on race day is simply calming yourself down and getting into a groove.  This is where you can simulate the process through some deliberate practice.  Practice swimming a couple pool lengths all-out, as fast as you can, until you are short of breath.  Then, in the same manner you would in a race, keep swimming but focus on calming your breathing down, helping you relax in the water while swimming.  It may seem a little odd, but this kind of set will help you overcome the anxiety at the outset of a swim start in a race. Think About Fundamentals It might seem like you are taking a step back, but there is never a time as a swimmer when you can forget about fundamentals.  Are you taking long, full strokes?  Are your fingers closed together?  How is your kick?  These are all things that we might lose sight of when the season begins, but winter is a great time to brush up on your form.  Swimming, more than any other tri sport, is about technique, and constantly refining yours will do wonders when it is actually race time.  Getting great technique will not only make you faster, but will help you swim longer with less effort and prevent the chances of a swimming-related rotator cuff injury. Assess Your Gear Offseason is a more relaxed time to examine your gear and buy new equipment if you need it.  Much better than frantically doing it the night before your first race. Take a good look at your triathlon wetsuit, if you use one, to be sure the zipper is working well and that the seams are all intact. Patch any holes in the neoprene with a simple neoprene patch filler. Stock up on goggles while you are at it. Most swimmers like a certain goggle, and it makes sense just to keep a few pair in stock.  Order 3-4 and they should get you through the upcoming year. Resources In addition to sites like this one, consider gaining the expertise of a Masters swim group at a local health club or swim club, or gain the benefit of video swim instruction.  We have tried them all and are big fans of Total Immersion.  It can provide great swim tips whether you are just starting out or are already highly proficient.  Best of all, it focuses on the basics.  If you decide to use Total Immersion as a resource, keep in mind that you can get a discount by using our code, TWSTI, when buying on their website www.totalimmersion.net.

Three Rookie Triathlon Wetsuit Mistakes

by

Using a triathlon wetsuit becomes old hat after a few races, and you will never know what you ever did without it. It will feel like a second skin that gives you speed and security in the water. But any triathlete will tell you a few mistakes they made with their wetsuit, things that were relatively simple and perhaps a bit embarrassing. You can learn from their mistakes so you don’t repeat them on race day. Based on dozens of races in wetsuits, and even more practice swims in them, here are three wetsuit mistakes that triathlon rookies often make. Not Using the Suit Before Race Day The worst time to try using a wetsuit for the very first time is on the morning of your race.  It is very important to use the wetsuit, if even only once, prior to race day.  As they say, practice makes perfect, and the old mantra of “nothing new on race day” is accurate. Try your wetsuit before your race.  Doing so will make sure that you know how to put it on, know what it should feel like and should not feel like.  A wetsuit can feel a bit constricting the first time you use it — kind of like how compression socks actually feel too tight at first but then you get used to them.  Let your body get used to what it feels like and how to do your swim stroke with it on. Other little things, such as understanding how to pull the wetsuit on correctly or even that the zipper goes in the back, are better to work out in practice rather than on the morning of the race.  Plus, it sometimes takes a little work to get a wetsuit on, so best to try it during a practice run than panicking on race morning.  Be sure that your pre-race checklist includes inspecting and trying your wetsuit on. Putting Your Wetsuit On at the Wrong Time This one can go a few ways, but we’ve seen many racers make mistakes on the morning of the race regarding when they put the suit on. If you put a wetsuit on too early, and you have to sit and wait 60 minutes for your heat to begin, the suit could actually drain your energy.  Sitting in the morning sun with the heat hitting the black wetsuit neoprene could definitely zap your energy. If you don’t allow at least a few minutes, you run serious risk of not getting it on well by the time you are starting.  If you put your wetsuit on but have not done some basic things such as use the bathroom, you might be wishing you had once you are off and racing.  Whatever the case, make sure that you put your wetsuit on about 15-20 minutes before your heat / wave begins. That will allow you to put the wetsuit on in a relaxed manner, and work out any kinks in the suit, while not creating any mad rush to get the wetsuit on as your race is beginning. Getting the Wrong Size Most racers who do their homework will settle on a sizing that works well for them. But people who buy in haste or borrow a wetsuit from a friend could end up using one that is the wrong size. Wetsuits that are too large lose much of their insulative and buoyant qualities. Wetsuits that are too small restrict breathing and arm and shoulder movement. Sizing is important when it comes to wetsuits! Do not compromise on size — it just is not worth the risk of limiting your range of motion or having a wetsuit that doesn’t do its job well. Th other important factor in picking the right wetsuit is making sure the the wetsuit is made specifically for triathlon. There are more possible pitfalls than these three, but hopefully this helps you avoid a few rookie mistakes.

How to Take a Wetsuit Off

by
wetsuit fit tight

Taking a wetsuit off, whether during a triathlon or after a training session, is something that can take a little practice.  Wetsuits are designed to be very snug and keep you warm in the water.  That snug fit isn’t always conducive to quick wetsuit removal during Transition 1, especially when you exit the water winded and perhaps with your energy waning.  For those who haven’t done it often, a few pointers are in order before you create bad habits. Higher-end wetsuits tend to be constructed in a way that allows for more effortless and faster removal. Cheaper wetsuits are going to be less forgiving and require a bit more While perhaps the best way to learn fast methods of wetsuit removal is by observing elite triathletes during a race, here are a few pointers that can help anyone remove their wetsuit with ease. Use Body Glide – It Helps First, the process of easy wetsuit removal begins when you put the wetsuit on.  Before a swim or a triathlon, be sure to use some body glide on key areas such as ankles to help the wetsuit slide off easier when the time comes to remove it.  Also, be sure you pay attention to the placement of your zipper strap.  I like to tuck mine in to the back of my wetsuit keeping a 5-6 inch loop sticking out for easy access.  Allow enough time to put your wetsuit on carefully and with no major rush.  When you rush, you do little things like get some fabric in the zipper, or forget about zipper strap placement, all things that will no doubt add time to the process of taking a wetsuit off later. Unzip the Back, Remove Your Arms After you have completed your swim, the time comes for wetsuit removal.  Reach back for your zipper strap, undo any Velcro covering it (if your wetsuit has it) and give the zipper strap a nice, firm pull downward.  Pull it all the way down so the zipper can’t go any further.  At this point, you should be able to pull your arm out of one sleeve while holding it with your other hand, and vice versa.  This entire maneuver can be done while you are on the run, and will get your wetsuit stripped down to your waist. Step out of the Legs Once you are back to your transition area, you can finish the job.  Pull the wetsuit down past your hips and roll each leg down as far as you can while standing.  Sitting is OK as well but will add time to your transition.  Firmly but quickly pulling each leg down should get the wetsuit to about your knees or high shins.  At this stage, we recommend simply stepping on the wetsuit and pulling each leg off past your ankle, much like you might with tights or a long pair of socks.  Much like with removing something like compression socks, you can’t just pull the ends — you need to help “peel” the suit off in spots. You don’t have to be terribly careful, just be sure you are not standing on rocks, sticks or other sharp objects.  Be sure to then put your wetsuit out of your way or the way of other triathletes.  Many racers have stories of coming back to their transition spot, only to find their biking or running gear soaked from a carelessly placed wetsuit. Don’t Tear the Suit! With all of these steps, always take care to not have your fingernails dig in to the wetsuit and make sure there are no sharp rocks or twigs nearby.  Wetsuits can be ripped easily.  Higher-end wetsuits are unfortunately no more durable than entry-level ones, since they often have thinner neoprene in spots.  The main thing to remember is that adding a few seconds to your T1, and slowing down, might save your wetsuit for years to come. Practice Finally, don’t forget to practice.  Triathletes often view practice as something that only applies to swimming, biking and running.  But practicing things like taking a wetsuit off can be real difference-maker in a competition when the difference between you and the person a spot ahead of you is only 5 or 10 seconds.  Practice alone, because nobody will be helping you take the suit off on race day!  The difference between a fast wetsuit removal and a botched one could easily be a minute or more.

Best High End Tri Wetsuits for Ironman, Elites

by
xterra vengeance wetsuit triathlon

High-End Wetsuits borderline on being works of art.  Who ever knew you could put so much engineering into pieces of neoprene? The market for triathlon wetsuits is competitive, ever-changing, and includes wetsuits ranging from entry-level to advanced.  The good news is that you can get more for the money than at any point in the past. Are you perhaps ready for a high-end wetsuit? Maybe you are planning to do an Ironman, or want this to be the season when you vie for a podium finish in your local Olympic race.  Maybe you have decided that it is time to take triathlon seriously and invest in some step-up gear.  Or perhaps you simply have a nice budget to spend on your hobbies.  Spending $600+ on a higher-end wetsuit will surely give you some performance and comfort benefits, and step-up your game. One of our most-read pieces is our constantly-updated article on Entry Level Wetsuits, but we realize many triathletes are willing and ready to invest in higher performance than that.  This article will follow that up with an overview of our favorite high-end wetsuits – for those more serious triathletes, or perhaps those who simply have more of a budget.  Let’s get to it. Xterra Vengeance (use our code ‘EBOOK’ here for a discount at Xterra)  We love the Vengeance.  The first time we tried one of Xterra’s higher-end wetsuits, we were blown away.  The difference was immediately noticeable.  Xterra makes a few things – garments, triathlon bags, swim gear – but to us they are best known for their excellent wetsuits.  The Vengeance is the top of their lineup right now, featuring 5mm neoprene in the hips and thighs with air dimples that provide extra bouyancy.  This feature helps you maintain a better swimming position in the water, pulling your legs and hips up.  Being straight in the water reduces drag and helps you get the most out of your pull stroke. Ironman and HIM racers will also like the buoyancy assistance as the improved positioning will likely tax your body less over the course of a long 1.2 or 2.4 mile swim.  That can make a big difference in your overall race, since the goal of the swim is to be competitive, but exit the water with plenty of fuel in the tank for the bike and run, which is one of the objectives of splurging on a good wetsuit. The thicker neoprene gives way to thinner 3mm material around the chest – allowing for easier breathing and mobility throughout the upper body.  The arms are finished off with razor-thin 1.5mm neoprene, making for extremely flexible range-of-motion.  The shoulders have 6 separate panels, helping you get the most out of your range-of motion and reducing the most common complaint about wetsuits — shoulder and arm restriction. While the Vengeance is quite a feat of engineering, we also love the Vector, priced about $100 less than the Vengeance and equally suitable for an Ironman, HIM, or other competitive swim.  For an experienced swimmer, you might want to go with the Vector instead of the Vengeance. The paneling thicknesses are actually the same – the big difference is that you don’t the air-dimpled material in the legs, which is more of a “nice-to-have” than a necessity.  Use our ‘EBOOK’ code at Xterra to get discounts on the Vector as well. Blueseventy Helix Find here. We have been loving the Helix for a good 5 years, and that love affair doesn’t appear to be ending anytime soon.  The Helix, with its distinctive Orange and Blue Accents, has been the top of the Blueseventy’s line for some time, but don’t let that fool you into thinking it has been the same wetsuit through the years.  Blueseventy has done a great job of updating it continuously.  We admire companies that push the envelope and try to make their own models obsolete by creating better ones. It is hard to know where to start when describing how the Helix is different, but we will start with the shoulder design.  Blueseventy’s proprietary shoulder design throws a thin, 1.5mm panel at the shoulder area, providing for excellent range-of-motion.  No more having sore shoulders after an open water swim – this will feel like you are swimming in a fast pool. The split chest panel is another feature we like – one that allows for improved breathing and easier chest movement.  You probably sense a theme here – our top two wetsuits both focus on shoulder and chest movement and flexibility.  Those qualities are so very important if you want to get max performance and truly relax during a long swim. The Helix opts for thinner, 3mm neoprene throughout the legs and hips, making it a thinner and lighter suit.  Light in the water isn’t such a big deal, but some triathletes will really like the thinner overall feel – more of a “second skin” than a suit you were.  The exception is in the glutes and upper legs, where you have a panel (called the L.I.F.T.) to add buoyancy do your pelvic area while you swim. If you are a highly-proficient swimmer who hardly wants to remember that you have a wetsuit on, the Helix is a great option for you.  If you want more of the security blanket of buoyancy and temp regulation, you may want to opt for the Xterra.  You won’t go wrong with either, though.   Here. Orca Alpha At any given race, you will see quite a few Orca wetsuits.  They are a brand that has been visible in triathlon since 1993, a pioneer in the world of making wetsuits specifically for triathlon.  The wetsuit that we think has a place on our “best of” list is the Alpha, a wetsuit that is on par with the Xterra Vector price-wise. If you want thin, the Alpha might be your answer.  It is the thinnest neoprene that we have found on the market, bottoming out at a mere .5 mm.  That is … Read more