Pacing in Triathlon For best performance, what is the best pacing strategy? Researchers have gained more and more insight recently [CLICK HERE for our research page]. In general, it appears that consistent speed is the most efficient way to reduce your overall time in the race, especially during olympic or longer events. Starting too fast -- in each of the three leg -- is a real danger for competitive triathletes, who get a surge of adrenaline at the start and in transitions. A too-fast start will almost always lead to speed reductions later in the race, and slower overall times. Having a GPS, speed, and/or heart monitor can be a real advantage, as you can more easily determine your speed or limit your heart rate to levels you've established in training.
Another strategy is keeping as consistent a speed as possible WITHIN each leg, regardless of resistance obstacles. In other words, push a little harder to swim against currents, bike uphill or against headwinds, and run uphill; then conserve some energy when currents, winds, or declines are favorable. Competitors who slow down considerable in the harder sections, almost always lose to those who keep a steadier speed.
This also tells us that some strength and power training -- such as interval training -- can be a key to success. It is believed that stronger racers can better push up the hills and maintain their speed; and this is one reason males are somewhat faster than females in most races. If you're female, it really pays to mix in strength and interval training to overcome that inherent gender disadvantage.
Cramps - Difficult problem with evolving solutions
Many athletes suffer from cramping, during or after exercise or sports competition. There appears to be a genetic or anatomical predisposition to cramping: some athletes are simply more susceptible to cramps, while others never suffer from the problem.
Research has yet to determine the exact cause(s) of cramping. At one time, dehydration was considered a leading candidate. However, recent research suggests that muscle fatigue is a much more significant - and perhaps the only - factor in cramping. This makes sense: if dehydration were the main factor, then ALL muscles would start cramping at the end of long endurance events, especially in the heat. However, cramps almost always occur in the working muscles; for triathletes, these are usually the thighs and calves in cycling and running.
An alternative theory has been proposed for cramping. Although there is not yet enough research to prove it correct, it seems to fit with empirical evidence and may hold some clues to successful treatment. First, we know that cramping involves the firing of the reflex motor nerves that control muscle contraction. Second, there are reflex nerves that control muscle relaxation as well as those which control muscle contraction. The new theory posits that, as muscles fatigue after repeated contraction/relaxation cycles, the nerves controlling contraction become hyperactive in an effort to prevent over-stretching of the muscle fibers. That is when contraction becomes involuntary - the muscle "cramps." Based on this theory, as well as field experience and anecdotal evidence, here are the best current strategies for trying to control cramping:
1. Energy replenishment may be more important than just hydration during endurance events. Make sure to take in enough carbohydrates to keep the muscles fueled.
2. In cycling, have your position checked to insure proper relationships between muscles and prevent excessive fatigue in any muscle group. We have found that even something as basic as an uncomfortable bike saddle/seat, can cause the leg muscles to overwork by forcing them to "fidget" during cycling - leading to cramps later on.
3. There is some anecdotal evidence that compression garments may help prevent cramping by keep pressure on the muscle organs which activate the reflex nerves. We are currently doing some tests of these garments. We offer CW-X compression wear for those athletes looking for highly comfortable and supportive triathlon and training clothes.
4. If you feel cramps (in calves, hamstrings, or inner thighs) starting on the bike, try "shortening your levers" somewhat - scoot forward on your saddle, keep your toes pointed slightly downward, and pedal within a slightly smaller circle. By preventing your muscles from stretching as much, it may help prevent them from reacting by cramping.
5. If a full-scale cramp hits, use Chinese acupressure immediately: pinch your upper lip by placing your thumb inside your upper lip and forefinger outside the lip (in the center) and squeezing tightly. Believe it or not, this will usually relax the cramped muscles in your leg. Then try the strategy in #4 above.
6. If cramps hit, slow your pace and try to relax - you may have to slow down to prevent them from recurring, but that's preferable to quitting due to uncontrollable cramping.
Coping with Heat
If you live in temperate or southern climate areas, you are dealing with summer temperatures in the 80's, 90's, or even over 100 degrees. Adding humidity to those temperatures makes it even more difficult to keep your body cool during training and racing.
First, it is imperative to maintain your hydration during exercise in the heat. Your body's first line of defense against heat is perspiration (and the resulting evaporation). If you lose too much water through perspiration, your performance will suffer - and you risk heat exhaustion or even heat stroke. Your muscles need fluid to operate properly and propel you forward. Dehydration that causes you to lose 3% or more of your body weight can be dangerous. It is a good idea to analyze your body's sweat rate early in your training.
At Sportfit Lab, we use the InBody analyzer to measure hydration levels, as well as before-and-after weight to determine sweat rates. On your own, you can weight yourself (naked) before a workout, and again (naked) after the workout. Any weight loss is fluid loss, and can be divided by the hours spent training to determine an hourly sweat rate. If you're not sure, it is considered prudent to consume at least 8 oz. of fluid for each 15 mins. of exercise in the heat. Keep in mind that equals a quart per hour. A 3-hour workout (or race) would thus require about 3 quarts - the equivalent of about 4 large bike bottles. It is difficult to carry that much fluid on a bike - and certainly on a run - so it's essential to have a refueling stop or station (and USE IT). You can buy the Speedfil aero bottle at SPORTFIT LAB. The Speedfil holds 40 oz. of fluid, which you sip through a straw on your bike handlebar. It can also be refilled on the fly - perfect for triathlon racing. CLICK HERE for our online store.
Another consideration is the gradual increase in core body temperature during exercise in the heat - even if you are well hydrated. This increase can hurt performance, and may be responsible for the upward "heart rate drift" you see during workouts in the heat. Almost anything you can do to cool your body will be beneficial in these conditions. First, try drinking ice cold fluids before going out in the heat - "pre-cooling" is an effective strategy. Second, wear light-colored clothing to reflect sunlight. Sunscreen can also be effective in keeping the body cooler - in addition to the obvious anti-cancer benefits. Third, douse your head/body with water or ice during racing. Finally, cold beverages are a distinct advantage - there is NO truth to the old myth that drinks can be "too" cold for your body. We are also experimenting with cooling wraps as a barrier to body temperature elevation; we will report further in the future.
If you are perspiring heavily - even if you don't feel it on the swim or bike - you are likely to lose electrolytes with your sweat. Recently, scientists have found that drinking only water during endurance exercise can lead to hyponatraemia, an imbalance resulting from TOO MUCH water in your cells (relative to electrolytes). This is why sports drinks can be beneficial. Experiment in training to find a drink that you can tolerate well and use during races. At SPORTFIT LAB, we endorse and sell First Endurance products, which have been specifically formulated for endurance exercise.
Speedfil Aero bottles hold 40 oz.
EFS from First Endurance - the highest-electrolyte sports drink on the market
Aero Advantage - What's the Best Bang for Your Buck? Triathletes are constantly seeking an aerodynamic edge on the bike - something that will help them "cheat the wind" and gain precious seconds (or even minutes) over the clock...or their rivals. This certainly makes some sense, as drafting is prohibited in the cycling portion of most triathlons. Many triathletes spend hundreds or thousands of dollars on wheels, apparel, or bike parts that are claimed to be more "aero." But if you're looking for aerodynamic bike parts or accessories, how do you know the best way to spend your money? The article at right will give you a great start on spending your money wisely. In general, ANYTHING THAT MAKES YOUR BODY MORE AERODYNAMIC WILL SAVE MORE TIME THAN ITEMS WHICH MAKE THE BIKE MORE AERODYNAMIC. Why? Because your body is much larger than the bike and causes most of the drag (wind resistance) that will slow you down. The single most important factor is POSITION...and that's why all competitive triathletes ride time trial (triathlon) specific bikes - not because the bike is so much faster, but because it puts their BODY into an aerodynamic position. After that, clothing/helmet changes may give you great "bang for the buck," as they affect your body's coefficient of drag. Finally, bike/part upgrades may save some time, although they are often less cost effective due to the high expense. To see some data on aerodynamic time savings CLICK AT RIGHT FOR AN ARTICLE FROM USA Triathlon →→
Bike Tires - Clincher or Tubular? Bike tires come in two styles - "clincher" or "tubular." The names are somewhat misleading, since clincher tires are the ones with a separate inner tube. Tubular tires (sometimes called "sew-up tires") are essentially one-piece tubes, which are glued to the surface of the wheel. Clinchers are open tires (look like car tires), with "beads" or rims that fit under the rim of the wheel. In the past, racers used tubular tires for their speed and light weight; recreational riders used clinchers for the ease of changing inner tubes and tires. Also, early carbon wheels only accepted tubular tires. Now, there are carbon wheels which take either type of tire. Moreover, the differences in performance have decreased. To some extent, you can make your selection based on preference. For more information on the differences, CLICK AT RIGHT FOR AN ARTICLE FROM BICYCLING MAGAZINE →→
How imporant is rest? IT IS ESSENTIAL FOR PERFORMANCE! Research is definitive in showing the importance of recovery, proper rest - including real sleep - and nutrition in improving performance. Pushing yourself to the point of overtraining is counter-productive, will impair your performance, and likely lead to injuries. Of course, we all want to train to our maximum potential - so how do you know when to train hard and when to back off? CLICK HERE for an excellent summary article with tips on monitoring your readiness to train. In addition to the suggestions in the article, there are two other scientific ways to monitor your training status: 1. Resting heart rate - take your resting heart rate after a good sleep, e.g. on the weekend, right after waking up. That's probably your lowest, well-rested heart rate. If you're overtraining, your resting heart rate will be elevated above that level, even after sleep. That's a good hint to get more rest and ease off on training for at least a few days. 2. Heart rate variability - new research indicates that your heart's rhythm changes when rested, vs. when you are over-trained. Polar's RS800 heart monitor can track those changes and let you know - on a daily basis - what your level of recovery is.
Do You Need a Triathlon Bike?
A "tri" bike - also sometimes called a "time trial" or "TT" bike - is a specialized bike made to accommodate the aerodynamic demands of riding a time trial. In triathlons, you are essentially riding a time trial, because you are racing on your own against the clock - drafting is not permitted. Because you can't use drafting (riding right behind another bike) to reduce wind resistance, you must be as aerodynamic (smooth through the wind) as possible. On a triathlon bike, the frame is made to shift your body forward and your head down - you ride in the "aero" position with your arms resting on "aerobars" instead of traditional handlebars. These bikes are also designed to be very aerodynamic themselves, so they create very little drag as they move throuh the air. Although dedicated triathletes prefer tri bikes, there is no rule requiring one. If you are comfortable riding a road bike - or even a mountain bike or cruiser - you may do so. You simply sacrifice some aerodynamic advantage and will ride slower than you would on the TT bike. Some people - who do both road and triathlon riding - prefer to add aerobars to their road bicycles. There is a large selection of aerobars which can be fitted onto road handlebars as "clip-ons." Although this can make you slightly more aerodynamic by lowering your head/shoulders, be aware that most road bikes are NOT designed for the aero position. You will probably have trouble reaching the aerobars comfortably, while maintaining an efficient leg/hip position. Good bike fitting can overcome some of this problem, but if you plan to do quite a few triathlons you'll probably benefit greatly from having a dedicated triathlon bike to use.
Aerocat T605 Tri Bike
Road bike with aerobars
Pedal Force road bike
The Wetsuit - Do You Need One? The wetsuit is a new article of gear for most triathletes. It takes quite a bit of practice just to learn getting INTO and OUT OF a wetsuit. Because of the "hassle"- and the expense - many beginners choose to forgo using a wetsuit during the swim. However, if you're going to be a consistent triathlete, the wetsuit affords several significant advantages: 1. The wetsuit provides buoyancy - because of the neoprene material and smooth surface, wetsuits actually help you "float" on top of the water. This makes swimming significantly easier (and faster!). 2. The wetsuit keeps you warm - in early- or late-season triathlons (in Spring or Fall), the water can be quite cold...as low as 60 degrees. Very cold water can tighten your muscles, cause shallow breathing, and even result in dizziness due to water in your ears - not to mention the discomfort. A good wetsuit will keep you nice and warm in all but the coldest water. Of course, if you choose to wear a wetsuit, you'll need to get accustomed: 1. Rent a wetsuit before buying one; a good suit can cost $200-$500. It pays to make sure you have one which is comfortable. The suit should be snug from neck to ankles, but allow full range of motion for your arms and comfortable breathing. 2. Get some Body Glide or similar lubricant to help put on the wetsuit. Without it, you'll be pulling and tugging in vain! 3. Wetsuits come in sleeved or sleeveless versions. If you plan to race in Spring or Fall - when water is colder - or are sensitive to cold, you might prefer a suit with sleeves. If you plan mostly Summer races, you might prefer a sleeveless. Keep in mind that, once water temperature exceeds 78o, most triathlons (and all USAT events) prohibit a wetsuit. 4. Once you're ready to race with a wetsuit, practice removing it quickly (using the rear pull-cord) for a smooth transition from swim to bike. Many experienced triathletes unzip the top of the wetsuit as soon as they emerge from the water and pull it down to the waist; then they jog to the bike with the suit half off.
NO DRAFTING ALLOWED: Most amateur triathlon events are governed by USAT (USA Triathlon) rules, which stipulate NO drafting on the bike course. This means you cannot legally be less than 3 bike length (directly) behind another competitor, because that triathlete would be blocking the wind from hitting you - and thus giving you an unfair advantage. Triathlon is a test of personal strength, speed, and endurance. Each competitor must overcome the SAME obstacles - including wind during the bike phase - to finish the race. If you find yourself overtaking another bike on the course, you must QUICKLY (within 15 seconds) pass that bike - or else drop at least 3 lengths behind. Most race judges will give you some leeway in passing, as some courses are crowded. The spirit of the rule is to NEVER use another competitor to draft (block your wind) - either pass or drop back.
CLICK HERE FOR COACHING AND TRAINING INFORMATION
EXERCISE OF THE MONTH: Shoulder External Rotation - builds strength and stability in the rotator cuff muscles of the shoulder, preventing injuries and improving your swim stroke.
1974 First known swim/bike/run events held for fun and cross-training purposes at Mission Bay in San Diego by members of the San Diego Track Club.
1978 John Collins, a U.S. Naval Officer, takes the swim/bike/run concept to Hawaii, combining three previous endurance events (Waikiki Rough Water Swim, Around-Oahu Bike Ride, and Honolulu Marathon) into one giant race the Ironman.Twelve men competed in that first race.
1979 Only 13 men and one woman cross the Ironman finish line, but a Sports Illustrated article about the event brings much publicity.
1980 The Ironman field grows to several hundred and ABC Sports comes to Hawaii to cover the event.
1982 In the last year no qualifying is required to enter the Ironman, Julie Moss collapses and crawls across the finish line in second place.The dramatic footage triggers an explosion of interest in the event.That same year, the U.S. Triathlon Assn. (now USA Triathlon), the U.S. Triathlon Series, and Triathlon Magazine are all born.
1989 An international governing body, ITU, is formed, with 25 nations represented.One goal is to gain Olympic admission, and the Olympic-distance triathlon (1.5km swim, 40km bike, and 10km run) is set as the official qualifying distance.This is now the most popular triathlon racing distance.
2000 Triathlon enters the Olympic Games as a medal event for both men and women.
NOW OVER 2,000 TRIATHLON EVENTS OF VARYING DISTANCES TAKE PLACE EACH YEAR IN THE U.S.AND USAT HAS 125,000 ATHLETE-MEMBERS.Many new triathletes compete in sprint distance events, which are officially one-half the Olympic distance but often vary based on individual race requirements.
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