For those of us that live in the Northeast and other parts of the country that are going through serious heat and hig humidity keep these tips in mind…

• Bring plenty of extra fluid on your rides and runs
• Supplement your hydration with an electrolyte drink (think about extra salt content)
• Back off the intensity if the heat is too oppressive
• Try to go out early in the morning or later in the evening
• Enjoy swimming outdoors:)

We’ll be in Lake Placid this weekend cheering on the many athletes at IM USA.

Train smart…

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For many in the northern states, we’ve now entered the ‘off-season’.  This normally means that formal training is replaced with a recovery phase where both the physical and mental batteries are recharged.  This also, however, can result in a very unstructured training phase lacking any real goals or direction – training plans downloaded from internet sites or obtained from magazines or books don’t cover the ‘off-season’ so well.  So what should you be doing?

Firstly, you should be exercising – the off-season doesn’t mean ’stop’!  That said, you don’t need to necessarily be swimming, biking or running but you should be doing something.  Examples of common alternatives include mountain biking, hiking, trail running, ice skating / roller-blading, skiing – a couple of our clients have started mixed martial arts and kickboxing as a winter sport.

Secondly, we encourage athletes to partake in exercise or activities that involve a degree of lateral movement – swimming, biking and running are very much uni-directional.  A season focused on these can lead to imbalances in the supporting lateral muscle groups.  Do you currently have imbalances or nagging injuries that seem to stem from deep inside your shoulders, hips or core?  Here is a summary of tests and improvement exercises that we suggest all athletes should look at (adapted from October issue of Men’s Health article) – one comment – your desk job is probably how some of the imbalances have been created or reinforced yet you can do many of these exercises on-the-go or in your office:

Fix muscle imbalances with these exercises

Serratus Anterior: Located on the side of your chest along your ribs – plays a major role when you raise your shoulder to flex your arm and move it away from your body.  TEST: do a pushup and have someone look at your back – if you have a winged scapula your shoulder blade will stick out – a strong serratus sucks your scapula in during the movement eliminating the winged appearance.  IMPROVE: standard push-ups strengthen the muscle but doing variations is the quickest way to correct any weakness – perform incline push-ups on a barbell or other supporting structure (see fig 1) – start with your body at the lowest incline that doesn’t allow your shoulders to wing.  Do 3 sets of 10 reps.  As you become stronger and learn to control your scapular motion, work your way down until you can complete pushups with perfect form and body alignment.

Piriformis – Deep in your butt – helps with thigh rotation and tends to suffer from overuse.  Weak hamstrings and glutes force the piriformis to take on some of the work that the large muscles should be doing creating back and hip pain and limiting performance.  TEST: Sit on a chair and cross one leg over the other, with the crossing ankle of one leg resting on the bent knee of the other. If you can’t get your top leg parallel to the ground, your piriformis is probably tight.  IMPROVE: (Fig 2) Lie on your back with your knees bent and feet placed wider than shoulder-width apart on the ground.  Press your knees together and then return to the starting position – do 2 sets of 15.  Also do some soft tissue work – sit on a foam roller with weight shifted to your right butt and place right ankle on left knee.  Roll your right glute from top to bottom for ~60s.  Repeat daily.

Psoas – Runs through your hips to connect lower portion of back to top of thigh.  A main stabilizer and hip flexor.  If you sit all day, the psoas can become rounded and, when you stand, will pull your back leaving your prone to lower back injury and pain. Can lead to secondary knee pain and hip-flexor issues.  TEST: Lie on your back and pull one knee to your chest keeping the other one straight – if your leg sits above the floor your psoas is either stiff or shortened.  IMPROVE: (Fig 3) Sit with knees bent on a low box or bench (6-10 inches high) – maintaining good posture, keep abs tight and use your hips to raise one bent knee slightly higher than your hips (>90 degrees)- hold for 5 seconds and lower.  3 sets of 5reps each leg.

Tensor Fascia Latae: This muscle starts along the outer edge of your hip and affect lateral movement.  If tight you will be prone to lateral knee pain since it attaches to your iliotibial band tissue. TEST: Lie on your side with your legs straight and raise your top leg to about 40-degree angle then lower it.  You should be able to lift your leg in a straight line without hip or thigh moving forward (keep core and back straight during movement).  IMPROVE: (Fig 4) stretching is the secret – stand with left hip adjacent to a wall, cross your right foot in front of your left.  From here, contract your core and left glute and then push directly into your left hip.  Don’t let your hips move backward and instead, make sure your left hip pushes to the side – hold for 30seconds and then switch legs.  Repeat 3 times on each leg every day.

Supraspinatus and Subscapularis: Small muscles at the top of your shoulder that make up the rotator cuff.  Blame your desk job for weak shoulders.  Strengthening can greatly help your swimming.  TEST: bring your harms straight out in front of you at about 45 degree angle with thumbs pointed up like your about to hug someone.  Have a friend stand in front of you and push your arms downward with moderate pressure. If you feel soreness in the your shoulders or can’t resist the pressure, you probably need to strengthen the muscles. IMPROVE: (Fig 5) Stand holding a light pair of dumbbells in front of your thighs.  Keeping your thumbs pointed up, raise your arms up at a 30 degree angle to your torso until just above the shoulder height – hold for 1 second and lower.  2 sets of 10 reps.

The off-season is a great time to resolve muscle imbalances and ensure that you start next season’s training with a reduced chance of injury.  By keeping active and correcting any alignment issues, you’re setting a great foundation for next year.

Post comments if you have any other exercises or tips.

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You probably already keep a log of your training as a running record of how you’re progressing but do you keep one for races?  We tend to find that memory plays some funny tricks when it comes to racing – and the longer the race distance, the more susceptible you are to ’selective memory’.  It’s a similar process to the one that makes you want to sign up for a race the day after you said ‘never again’ as you crossed the finish line.

Q) When should you write your race-day log?
A) The sooner the better – details will begin to slip away the longer you leave it and this is an information based process where details really matter

Q) What should I record?
A) As much as you can.  The sort of information you want to include might be:

• Pre-race nutrition
• Weather conditions
• Specifics about the transition setup
• Positioning during the swim-start – did you see others in different locations at the start?
• Swim itself – a bumpy ride or a smooth one?  Any aches or pains?  Good draft or no-draft?
• T1 – any specifics that were good or bad
• The bike beginning – did you go out hard or hold back?  How was the mount?
• Nutrition on the bike – how much, how often and what?
• ‘Comfort stops’ how much and how frequent (sounds gross but key to hydration levels)
• Hills – how did they feel – did you spin up or mash larger gears?
• Incidents / observations on the course – any mechanical issues?
• T2 – same as T1 – any specifics – e.g. did you need to stretch, did you have all the gear you needed etc.?
• Run – transition phase – how did it feel?
• Mid-section of the run – good pace?  Able to hold it?
• Experience any stiffening during the run or any ailments or injuries beginning to present themselves?
• How was your run nutrition? Did you take anything on the course and if so what and when?
• Comfort stops on the run?
• Notable hills or other course features
• Finishing – how did you feel over last sections of the race?  Any issues with cramping or other ailments?

If you have a computer device that records your heart-rate then you should combine this with your notes – it can be a good reminder as to how steep those hills really were!

Q)What is the point of all this?
A) When you start to look over your times, you will inevitably begin to wonder where you might have saved some time.  As time progresses, your view will become less objective as you begin to forget the details.   With a set of race-day notes to look over, you won’t be suffering from selective memory syndrome and  you’ll know whether you really could have pushed that much harder on the hill or run 7:30’s when your notes said 8:00’s were killing you at the time.  It also serves as a good data source for where you want to concentrate your training efforts moving forward as well as providing excellent information for those race-reports that your friends are dying to read!

Train safe.

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Over the last few rides here near New York, we’ve noticed more and more people having flats while out riding.  The reasons for flats vary – from the unlucky piece of glass or sharp object that you can’t avoid, to hitting things (holes, branches, large stones etc.) that, if we’re honest, could probably have been avoided if we were paying a little more attention.  Regardless of how they occur, you should always be prepared for the worst by having sufficient gear with you to get you out of most roadside breakdowns.  Here is list of recommended tools and replacement parts that you should be carrying with you on every ride:
Spare inner tubes x 2 :- make sure that the valve stem is long enough for the rims that you are riding!
CO2 cartridges and inflator and/or mini-pump :-no good repairing a flat if you can’t inflate the tire afterwards!
Some tube patches : sometimes two tubes just aren’t enough…these help get you home on the really bad days…
Tire levers: Minimum two, ideally three.
A mini-tool for tightening and adjusting screws, bolts, hex’s.  We prefer ones that have a chain-splitter which will get you out of trouble should you be unfortunate enough to have your chain break.
Spoke Key: If your mini-tool doesn’t have a spoke key, including this in your kit is recommended since you’ll be able to adjust any wheel issues en route.
Ensuring that you have the necessary equipment not only helps you get home, but can also help a colleague or fellow cyclist get home – something they won’t forget!

We ride with the premis that we’ll help other riders, whether we know them or not, who are having roadside issues.  It’s a good practice since there will be occassions when you’ll need someone else’s help…

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Here are some general tips for improving your efficiency on the bike.

Pedaling
Smooth pedal stroke
• Using a fixed gear bike to improve smoothness in your pedal stroke.
Use of a fixed gear bike will focus you on your pedaling technique as well as increasing leg speed and strength. The mechanics of a fixed-gear bike require you to pedal as long as the bike is moving forward. Inexperienced riders should consider using a fixed-gear bike on a stationary trainer for the first couple of rides.
Pedaling continuously will develop a smooth pedal stroke as you spin down hills and increases leg strength as you climb the hills. Generally, gearing for a fixed-gear bike will be light (42×19, or about 60 gear inches), which is a nice balance for various types of terrain.
You might consider using an old road bike, adding a fixed-gear rear wheel from a used bike shop. Unthread your chain from the rear derailleur, shorten it, and place it around the small chainring in front and the single rear cog, and you’re done. You can also use a track bike for this purpose. You will need to install at least one brake before you go out on the road.
One-Leg Pedaling
One-leg pedaling is another approach to adding strength (and variety to your indoor training at the same time). Normally, when you pedal with both legs, the leg that pulls the foot through the bottom of the stroke and back up to the top of the 360 degree “cycle” is under used (as the other leg, when pushing the crank through the downstroke has significantly more power and thus allows a bit of slacking).

Learning to pedal a complete, 360-degree circle with both legs working together will make you a better rider. Practicing with one legged drills will embed this idea into your pedaling style.
1. Warm up on the trainer for 20 minutes while pedaling with both legs.
2. Unclip one foot from the pedal. Rest it on a chair or stool just outside the left pedal circle.
3. Pedal at 90 rpm using your right leg, using an easy gear until you get accustomed to the feeling of one-leg pedaling. The muscles that lift your thigh and push the pedal over the top will fatigue quickly at first, but you’ll improve rapidly.
4. After a few minutes, switch to the other leg.

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We recently demonstrated bike maintenance at the Tri Expo that we were at with Paramount Adventure.  Below are the maintenance tips; a 10 minute schedule and a maintenance schedule.

10 Minute check.
Brakes: The brakes should be fully on by the time the lever is half-way
Frame: Check handlebar, aero-bars, stem and rest of frame for any cracks.
Brakes: Check that there is plenty of rubber on the brake pads.  The pad should be properly aligned with the rim; 2mm or less from the edge of the rim is normally good.
Headset: Make sure that the headset does not have any play or is loose.  Apply front brake and try to move the bike, feeling for any movement.
Brakes: Check brake cables are in good condition.  You want to make sure that they are not frayed especially where they are secured.  If it requires a lot of pressure to activate the brakes, your cables may need replacing.
Headset: Check that the stem bolts are tight and tighten if necessary.
Cranks: Hold one side of the crank and, using your other hand, try to move the other side of the crank.  You’re feeling for any movement.  Repeat on the other side.  If any movement, you may need to tighten the cranks.  If both are moving, you may need to adjust the bottom bracket (take to shop if not comfortable doing this)
Cranks: Take chain off of the front chain rings and rotate cranks to ensure that they rotate smoothly.  If you feel any grittiness, your bottom bracket may need some attention.
Chain-ring: Check that the chain ring is straight and check the tightness of the chain ring bolts.  Also check pedals are rotating freely.
Rear-deuralier: Check cable is not fraying near the clamp.  Shift through gears to check smoothness.  If chain is jumping or making a noise, a simple adjustment of the cable may fix.  Check High and Low gears and adjust H/L screws if needed
Front-deuralier: Make sure the cage is parallel to the chain.  Check cable is not fraying.
Saddle & Seat post: check tightness but do not over-tighten these bolts since they are often alloy and can be damaged.
Wheels:  Spin wheel to make sure spinning freely.  Check for trueness: look at the gap between rim and pads when wheel is spinning and make sure it remains the same.  Check tire for any foreign objects; you can remove these with tweezers.   Check for any rubber perishing.  Axle should run smoothly.  Check for play (wheel bearings) Check tire pressure.
Quick Lube: Every 40 miles  Brake pivots: front and rear.  Front and rear gears: if it moves, lube it.  Lube chain: every link.  Brake levers.  Cable housing exits
Maintenance Schedule
Every Ride
Air: ensure proper tire inflation and check tire wear. Check for objects such as glass that may be stuck in the tire.
Brakes & Bars: check brake function (cable tension and pad alignment).  Check handlebars and aerobars for cracks. ‘close’ brakes
Chain and Cables: check for tight links and fraying cables. Lube chain.
Wheels: check for trueness , spoke tension / damage
Quick releases: ensure fully seated and correctly tightened (should leave impression in palm of hand when closing)

Monthly
Clean lubricate and inspect drivetrain (chain stretch)
Check wheel bearing adjustment: while wheel is on bike try to wiggle the tire…if it moves, bearings need adjustment
Check headset and bottom bracket adjustment (Pick up front of bike and steer the handlebars from side to side…movement should be smooth and easy.  Then with the front wheel on the ground, move bike forward and backward while you squeeze the front brake lever…if you feel play in the headset, it needs adjustment.  For bottom bracket, try to move crankarms from side to side…if you feel play or “creaking” noises when you ride, bottom bracket adjustment cup or fixed cup may be loose…also check crankarm bolts for proper tightness.)
Check for loose nuts and bolts. (headset, seatpost, waterbottle cages, handlebar, crankarm, chainring, stem bolts, pedals, any mounting screws)
Clean frame and working components and check for wear and breakage
-Lubricate brake, shifter, and pedal pivot points
-Inspect tires for wear and replace if necessary (don’t forget to check rim tape to insure all spoke holes are completely covered and tape is not deteriorating)
-Inspect shoe cleats for wear (tighten or replace if necessary)

Quarterly
-Thorough check of brake function (inspect pad wear, pad alignment, cable tension)
-Clean and wax frame, inspect for damage/hairline cracks on frame, hubs, and rims
-check tool kit (insure you have the needed tools to make minor repairs on the road…insure spare tube and patch kit are in good working order and not dry rotted or that the glue has dried up)
-Thoroughly clean drivetrain

Semi-Annually
-Take out Seatpost and Quill Stem…clean and lube (Do not lube carbon fiber seatpost or seat tube)
-Inspect handlebar tape and replace if necessary

Annually
-All the above and overhaul Bottom Bracket, Wheel Bearings, Headset, and pedals.  Check derailleur hanger alignment.  Replace worn or corroded cables and cable housing.  (Overhaul means to completely disassemble, clean, lube and adjust for proper function.  If this is beyond your expertise, you should have it done professionally.  Everything on your bike that has threads should be lubed with grease at least annually.)

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The open-water swim can be an anxious time for triathletes especially for those new to the sport.  Below are some pointers to help develop a swim strategy and alleviate some of those pre-race nerves

Prior to your first race, try and practice open-water swimming in a lake or the ocean.  In the interests of safety, always have at least one partner who stays close.  Practice sighting (every fifth stroke or so) on a fixed object so that you swim in a straight line. Typical landmarks include trees, piers, tall buildings etc..

Create a pre-race warm-up routine.  We suggest warming up in the water for 5-10 mins prior to the start.  During this time, concentrate on your form and breathing.  If possible, use this time to identify a good sighting point for the first stretch of the swim.

Position yourself for a calm swim.  If you remain on the outer edges of the pack, you will avoid the relative mayhem that occurs in the center.

Nobody wants to actually bump, knock or contact other swimmers.  In mass starts some inevitably happens but remember, nobody is out to get you.

Some bumping can occur at the first turnaround buoy as athletes all converge on the same point.  To avoid this, give the buoy a 5-10 yrd clearance…it will add a few seconds to your swim but you’ll avoid contact and maintain your rhythm which will probably save your more time in the long run.  Position yourself on the right of the pack at the start if the course is counter-clockwise and on the left if clockwise…this will make it easier.

Practice breathing at different intervals in the pool; every second, third, fourth and even fifth strokes.  This gets you used to varying your breathing pattern.  During the actual swim start, you might want to breathe every second stroke, which will help prevent shortness of breath and also reduce the initial feeling of constriction that can sometimes be felt when wearing a wetsuit.  Once you’re settled and underway, resort to your normal breathing pattern.   Sometimes a wave or another competitor may interfere with your normal breath…having practiced different breathing patterns will ensure that you can quickly adapt on the next breath.

If the nerves are getting to you, remember an occasion where you were swimming comfortably in open-water.  Try and recall the sensations you felt, sounds, sights etc..  You can also count your strokes or focus on one aspect of your form.  By focussing in this way you will distract your mind away from any race anxiety and give it something positive to concentrate on.

There is no penalty for stopping.  There will be boats, kayaks or surfboards scattered along the course.  Find one of these to hang onto for a little while if you feel the need.

Remember, you can’t win the race in the swim and relative to the other events, it’s the shortest component.  Try not to rush the swim and you’ll remain calm and set yourself up well for the bike and run.

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Picking the right group to train with:
Our coaching services and all coaching services structure specific workouts based on periodization, power, fitness, endurance principles, etc… When you train, do you train solo? Do you meet up with friends or a group? If so, what is the format of group? Many metropolitan areas are loaded with running clubs, cycling clubs, master’s swim groups and triathlon clubs. Toward that end, you can most certainly find a group to fit your needs.

Quality training with faster athletes:
The idea to build speed and confidence lies often very simply in training with a faster group of athletes. Let this group help push you to a new level. As coaches, we caution you to train with a group such as this only on your key/speed workouts days and give yourself the rest you need between these workouts.

Recovery training with slower athletes:
There is a fine line between improving your discipline by doing so with better athletes and breaking down by running, cycling, swimming too often with faster athletes. Who you train with should complement your training, but not dictate it. Choose wisely as to whom you train with and when!

Going solo:
If your competitive spirit will not allow you to hold back when others in your group surge or if training with slower athletes is not an option, you would be wise to recover alone. It is normal and healthy to need breaks from fast group training.

Sharing advice and knowledge:
Information exchange is an important part of what makes training groups valuable. Share your knowledge and advice and take in as much as you can!

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Make each workout count:
We believe in quality miles, not just going out to log miles. In running, we fully believe in running on trails, grass, sand, other soft surfaces to avoid getting hurt.

• Know when to say when:  Some individuals think more miles are better, and they have to be reined in. You can only train so hard before you get injured.

• Rest up:  One thing that we have noticed in athletes having break-through workouts, weeks, and races is that they get solid sleep. Eight hours a night!

• Hit the gym:  The stronger you get, the faster you get! The athletes that do some light weight training and core work get stronger and avoid injuries.

• Stay calm:  Before a big event, act like it is just another solid workout. Visualize what you will be doing before the race.

Mickey and Jason

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