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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Start-Tri is pleased to announce that we are now using TrainingPeaks software.  TrainingPeaks enables our athletes to upload there heart-rate, GPS  and power meter files direct to their profile.  We, as coaches, can look through the data, make assessments and use this information to set the next set of workouts.  TrainingPeaks enables us to put all of your exercise routines and workouts in one place – we upload upcoming workouts based on your requirements and you receive a daily email of what is next on your training plan.

The software also enables us to:

• Monitor fitness and health trends over time
• Track exercise, nutrition, weight, stress & more
• Search and record routes
• Apply exercise programs and meal plans
• Plan and schedule your own exercise & meals

If you’d like to learn more about how we are using the software, drop us an email : contact@start-tri.com

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Start-tri.com would like to congratulate many first time and veteran finishers in a multitude of races this summer…Here are some recent finishes:

Bassman Sprint Triathlon in April-Scott Johnson, Tucker McKeever, Lawrence Writer, Steve Varley
Doc and Sok Sprint Triathlon in May-Steve Varley, Tucker McKeever, JT Thompson
Jerseyman 1/2 Ironman in May-Lawrence Writer
Black Bear 1/2 Ironman in May-John Bye
Philadelphia Olympic Distance Triathlon in June-Tucker McKeever
Ironman Germany in July-Lawrence Writer…you are an Ironman!!!
Randolph Sprint Triathlon in July-Gene Boyle, Steve Badian, Mark Gropler, Maryfaith Burke, Heather Lukeman, Pete Rouillard, Wendi Zimmerman, Jaclyn Sullivan, Suzanne Corbett, Robert Tallman, Mike Van Allen
NYC Olympic Triathlon in July-Tom Maney, JT Thompson
Ironman Lake Placid in July-Scott Johnson, Gene Boyle, Jason Norman, Mickey Cassu…you are Ironmen!

Also, with a strong showing at Ironman Lake Placid were all of our Start-tri.com campers-Walt Skrinski, Robyn Ritter, Mike Peretta, Scott Johnson, Gene Boyle and the coaches!

If looking for a great way to close out the season, September in the Metropolitan area always boasts a multitude of good season-ending races. Be sure to check the racing calendars at Raceforum.com or active.com

See you at the races!

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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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We just completed our last training camp up at Lake Placid and for those following the tweets, you’ll know that DOT had been planning some roadworks on the descent down to Keene.  They haven’t quite finished (we think) although the work they’ve done has turned a bumpy and somewhat dangerous road surface into a sweet piece of pavement.  We tried a couple of times to get a clip of the surface and just about succeeded the second time around.  The camera was attached just below the handlebars and you’ll note there wasn’t much in the way of cushioning.  We actually have footage of the entire downhill but, to be frank, it’s quite nauseating to watch it.  If there’s enough demand, we’ll stick it up on youtube or something.

For those wondering what it was like up there this last (July19-21st) weekend:-

We dodged the bad weather and had ideal conditions for riding the course on the Saturday, temps ~65-75F.  Sunday saw a few light rain showers as our athletes were doing their long runs – we found them quite refreshing given that they were intermingled with some sun.  Water temperature for the lake has gone up significantly from a couple of weeks ago which, given the amount of rain, was a bit of a surprise.  It is now ~65F although this was taken from a heart rate monitor strapped to one of our wrists – never know how accurate that really is.

Anyway, hope you find the clip useful and train safe.

contact@start-tri.com

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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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Many triathletes suffer from a myriad of “triathlon training” injuries. These range from ITB (Ilotibial band) pain to tight hamstrings or hip flexors. These injuries tend to come from overtraining for endurance events, poor form and lack of flexibility. To aid in overcoming poor form and lack of flexibility many endurance athletes have turned to yoga. They have also added Core training or Core yoga poses to aid in strengthening the “stabilizers” in our bodies.
As our “triathlon” season here in the metropolitan New York area comes to a close be sure to add in some yoga (or sign up for a class) and Core strength training. Many triathlon coaches are well versed in programs that may be right for you. Also, look up potential programs at your local gym.
Here are three good poses to try:
Balance Pose (Pyramid  – Promotes stability, stretches hamstrings. Stand with your left leg in front. Hinge forward from the hips, tilting the pelvis forward and keeping the back straight, knees slightly bent. Interlace your fingers behind your back and stretch them up.
Power Pose (Lunge with twist) – Stretches hips. Step your left foot back; lower down so your knee and toes rest on the ground. Put your palms together. Twist and rest your left triceps on your right quad. Look over your shoulder.
Core Pose (Reverse Table) - Strengthens abs and back. Sit with your knees bent, feet on the floor, hands directly under your shoulders with fingers spread wide. Push up through your hands and feet until your torso and thighs are parallel to the floor.

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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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Overtraining is a term that is often and sometimes incorrectly used to describe a range of conditions associated with training too hard.  The correct term is actually overtraining syndrome and it describes the state of athletes who fail to adapt to the stress of sustained, long-term, high-intensity training. For an athlete’s performance to improve, they must push the body, however, there is a balance between improvement and ‘over-doing’ it.  Overtraining doesn’t just happen, there is a sequence:
Overload: A planned, systematic and progressive increase in training with the goal of improving performance.  With sufficient rest, the body responds to being pushed in a positive way.
Overreaching: Unplanned, excessive overload with inadequate rest.  Symptoms include unexpected poor performance during training or competition.
Overtraining Syndrome: untreated overreaching that results in chronic decreases in performance and impaired ability to train.  Often accompanied with other problems and injuries that may require medical attention.
The main cause of overtraining syndrome is normally a poorly conceived training program e.g. rapid increases in training volume and intensity or inadequate rest.  Sometimes an athlete with a good plan who misses a series of workouts will try to ‘catch-up’ and in so doing, enter an overreached state.  Unless the athlete, or their coach, recognizes this and modifies the training, they may become overtrained.   Overtraining is however, a complex issue and other factors play an important role:stress, monotony and tedium, medical conditions, diet, environmental, psychosocial and travel.
Symptoms: An unexpected drop in performance, moods (depression, anger, anxiety), changes in sleep patterns and appetite, general fatigue and malaise associated with a loss of energy and vigor and feelings of heaviness in the limbs.
Treatment: The key here is to identify the symptoms early and good communication between the coach and athlete is key.  Since no athlete is the same, it is important to have a training plan that adapts to the progress of each individual.
Overreaching: Rest is the primary treatment.  In some cases this may only be a reduction in the volume of training or active recovery.  In other cases, a break from training from a few days to a couple of weeks maybe required.  It is important to ensure that a proper nutritional plan is followed even though the athlete is not in training.
Overtraining syndrome: If full-blown, we recommend an examination by a physician to rule out illness or disease.  Following a clean-sheet, a complete break from training is necessary.  This may be as little as two weeks but much longer may be require in more serious cases.  Rest does not necessarily mean total inactivity which can often lead to greater stress in athletes used to active lifestyles.  A return to training is very dependent on the individual.  Careful monitoring of the athlete is required upon recommencing training activities.
We strive to develop a relationship with our athletes that encourages open and honest communication and teaches them to ‘listen to their bodies’.  Through our coaching consultations, we adapt each individual’s plan to ensure that maximum progress is made without entering an overreached stage.

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