TRI-TRAINED
  • Home
  • Swimming
  • Shop
  • Articles
    • All Articles
    • Open Water Swimming
    • Swimming drills
    • CSS Calculator
    • FTP Calculator
  • Contact Us
  • Home
  • Swimming
  • Shop
  • Articles
    • All Articles
    • Open Water Swimming
    • Swimming drills
    • CSS Calculator
    • FTP Calculator
  • Contact Us
Search

Simple fixes for some race day problems

5/8/2023

0 Comments

 
Picture

Pre-race
– race day nerves

There are situations that will pop up in a race that no one will be able to anticipate, the simple issues you should practice, so they are second nature when you come across them. For those unusual situations follow some simple guidelines
  • Make sure you start with the present, do not worry about how this issue you couldn’t anticipate might affect things later in the race, deal with the problem in had now, this will help prevent it overwhelming you, you will be surprised how quickly the problem will be over if you focus.
  • Deal things in small steps, don’t imagine the whole race, just the next step, by crossing off these small steps things will seem simpler. Remember how those crazy climbs you do in training are helped, when you focus on getting to the next lamp post, rather than looking at what’s left.
  • Don’t go looking for problems, react to them if they happen. By practicing all of what you can before the race you will be ready, building your confidence. Then when or if something unexpected does happen you can give that your focus, knowing that anything else is covered and familiar to you already.

Swim
– loosing your goggles in a swim

Googles can get knocked off in a swim, minimise the possibility by wearing two swim hats, put your own hat on first then your goggles followed by the swim hat supplied by the event organiser. By wearing your goggles under a hat you are very unlikely to loose the goggles completely.
If however you do – take your time, spend a few seconds and look for the goggles, if you don’t find them quickly move on. If you are uncomfortable with swimming without goggles, perhaps close your eyes or one eye when your face is underwater, opening them to site and breath.
Stay calm and make your short-term focus – “getting through the swim”. There is plenty of the race left to still do well.

Bike
- Mechanical problems during the bike leg

Again its primarily about preparation, punctures or dropped or even broken chains are very stressful, so make sure you follow some simple guidelines
  • Practice before the race, make sure you know how to remove a wheel, can change your inner tube. That you have the right equipment available on your bike. Use them when practicing so you are sure they are right for you.
  • Stay calm, fixing the problem whist worrying about the effect, won’t fix the problem quicker. Do not watch other riders as they pass you, focus on the problem ONLY.
  • When you have fixed that puncture or any other issue. Start slowly and in a low gear, gradually building up your speed, going mad and trying to catch up will make things worse. The chances are you haven’t lost as much time as you think

Bike / Run
– dropped drink or get

​You have convinced yourself that on the longer rides / runs that dropped fuel, be it a drink or a gel is now going to ruin your race. If you have a strategy in place it will be less of a problem
  • You have lost that drink or gel so move on, its gone and there is nothing you can do about it. Other than work on the next steps
  • It’s a long race so there will be drinks stations, so you now need to foicus on what you plans are at that station.
  • You have obviously practiced with the fuel you are using so the next step is to look for those at the next station. Likewise, you will know what to avoid, get ready for that next station to make it the most efficient you can
  • Remember if all else fails fill your drinks bottle with water and if on the bike get back on track at T2.
  • Finally stay calm and focus on preparing to make the most out of the situation, not worrying about the consequence.
 
0 Comments

Top Triathlon tips

5/8/2023

0 Comments

 
Picture
Running
  • Learn to pace, run shorter distances at your race pace for the longer distance, take breaks between each shorter distances. Set yourself a target race distance time and then run at that pace for shorter distance with rest between them, you will soon start to be able to go further at that pace before needing some rest.
  • Running is hard and the longer the training run the harder, as it gets harder things go wrong and your focus can be lost. Take a short break every 5 – 10 minutes and walk for approx. 1 minute, at about 60 steps a minute, this will give you time to remind yourself what the aim of the session is will mean you will feel fresher and less fatigued.
  • Think and plan how you run, if the focus is a hard session on a Tuesday, then doing a longer slower run on a Sunday will help the Tuesday run, you need rest. On the Sunday if you feel good don’t be tempted to push it hard as this will affect the run on Tuesday, keep to the plan and know what the focus is for the week.
  • Taking a drink on a run from a cup, isn’t easy, to help, pinch the lip to form a spout it will prevent the dink going everywhere and better direct it where you want it to go.
  • Always take short strides at the start of the run section, your legs will be tired from the cycling, taking shorter steps will aid that transition, adjusting your stride length as you start to get used to the run

Cycling

  • Use the cycling leg to refuel, tape some gels on to the cross bar of the bike so as you tear them off they open the gel, no more fiddling with opening them up whilst riding
  • Make sure when you train for the bike leg, don't always train in a pack. You don’t race in a pack so don’t train in a pack. Triathlon bike racing is a race, bike riders tend to only race at the end of the event, Triathlon is a time trial on your own so get used to it and train how you race.
  • Regularly practice clipping and unclipping your race helmet, after the swim you will be under pressure so its surprising how easy it is to get it wrong. Alternatively try the magnetic helmet clips, you might find them easier.
  • Downhills are not for recovery, if you work on keeping the intensity constant on the up-hills you will be able to keep this going on the down-hills to gain more.  If you think of the down-hills as a way to recover from the up-hills you are losing speed on both the up and down hills. Keep the intensity constant on the up-hills (yes you will lose speed) but being able to still keep that intensity going on the down-hill means you will gain because you are not just coasting and recovering.
  • It’s winter so make sure you have added mudguards to the bike, these are essential items to protect you, the bike and your fellow riders from the worst of the Winter months training, so this weekend get those mudguards fitted.
  • Make it to next year’s Triathlon season. With the nights drawing in and the weather not at its best, make sure you stay safe when out running. Bright clothes, lights and / or reflective strips added to your clothing. Alternatively consider a reflective and stick where you can to well-lit areas
  • Use the cycling leg to refuel, tape some gels on to the cross bar of the bike so as you tear them off they open the gel, no more fiddling with opening them up whilst riding

Swimming
  • Put your google straps under your hat, you might get kicked in an open water even, if they know your goggles off they will stay around your neck, if you don’t have them under your hat you might have just lost them.
  • Don’t spend money on an aero helmet, spend the money on swim coaches, evidence has shown an aero helmet will save approx. 1 minute over 40K, with the top riders. Invest your money on a good swim coach, your times will come down and you will be in better shape to save more time on the cycle leg. Once you have a fast swim time, invest in the aero helmet.
  • Goggle choice – where do you start, there are so many to choose from. There will be all shapes and sizes being used in your club, so why not ask your training buddies (TB) if you could try a few. Consider tinted goggles for those sunny open water swims. Remember they don’t last for ever so check them and replace them if there are any signs of wear, throw them away, or risk them giving way at that crucial point in a race.
  • Swim stroke analysis isn’t cheap, but it pays off big time if you are a visual learner, find yourself a good swim coach who understands the mechanics of the stroke and pay for that video analysis. It will pay hands down once you have those a-ha moments looking over the stroke issues.

Transition

  • Always walk you transition route, make sure you are familiar with where you have to go. Plan an alternate in case there is an obstacle in the way, like another athlete blocking your path getting ready.

​Mental
  • Help your dentist feel good.  For years you have been going to the dentist, making sure your teeth are in good shape, getting ready for your race day. Take advantage of what your dentist has been working hard at – SMILE !!! it will make you feel good.
  • Belief is the absence of negativity. If you focus on the negative things you will be distracted from the where you can add value. Turn those negative thoughts off and focus on what you are good at, the negative areas will feel better and you will be surprised how easy and better they become.
  • Always, always protect your family. Triathlon involves a lot of commitment and its easy for you to drift away from what you love to do with the family, causing a drift between the two things you love doing. This will generate a negative force that doesn’t help both sides. Find a way as early as is possible to integrate them both.
  • It always helps when you see a friendly face cheering you on when you are on the course. Take it one step further print a map of the course, work out where they will be that way you have something to look forward to as you are racing.
  • Focus on the present.  What has happened in the past and what is happening in the future isn’t for now. Find a good coach and with them put together and plan for your training, based on your targets and then stick to it. Learn from the past and review the plans regularly, but when you are training, train in the moment and not in the future, that way old and future elements of your training plan don’t affect anything you are doing now and you will get the most out of what you are doing.
  • Outcomes are out of your control. Concentrate on what you can do to right now, this could be knowing your pace, your focus in a race, perhaps your breathing. Your times will come from this focus and your place in the race will take care of its self.
  • Stick to the POSITIVE. Use strong positive words to remind you of the good things you are doing. When things get tough and you are feeling uncomfortable, substitute those thoughts by reminding yourself that this is part of being healthier and becoming your best.
  • Tell everyone.  Share your goal, bye sharing things you will be committing and it will motivate you more to achieve.  Start easy if its your first triathlon and build from there. That way you will have some early success that will motivate you further.
  • Find a friend, winter training is always hard and we all need more motivation to get out. So buddy up and run with a friend. Make the day / time a regular slot each week and use each other to help you through those less appealing sessions.
  • If its your first race, choose somewhere close to home, it will reduce stress, you can practice on parts of the course before the race and who knows you might get some more support on the day from friends or relations.

General
  • The great thing about training for triathlons, is that there is always an excuse to train, if its hot go for a swim training session, if its raining then consider a run on the treadmill. There is always a way to do something so lets get at it.
  • Do LSD at least once a week, Triathlon is an endurance event so you need to do regular long Slow Distance training at least once a week, either on the bike or the run. You need endurance so train yourself by doing the Longer Slower Distances regularly.
  • Try and complete two training disciplines whenever you can, one of the hardest parts of triathlon are those changes from one discipline to another, so if you can after a bike ride, complete a short run, or more difficult, practice that first part of the bike ride after a swim, maybe bike home from the pool. These shorter, two discipline sessions will improve how you feel after a particular section of the Tri and help make the race more comfortable.
  • Take some rest. You all need it so make sure you are taking it, especially on weeks where you are training extra hard. Training is about breaking down the muscles and then giving them time to recover and come back stronger.
0 Comments

Sighting in Open water

5/8/2023

0 Comments

 
Picture
Many of the issues around drifting off line in open water swimming are caused by how you swim, what is important is that you always enter the water in line with your shoulder. As soon as you start to enter with a wide stroke or crossover the centre line of the body, you will have a tendency to drift offline. Practice and make sure your coach is helping you with the correct hand entry position.
​
One of the most difficult and important things to do in open water swimming, so what are the tricks to keep on track.
  • Sighting and breathing in the same action means you rush the sighting element, so separate the actions and focus on the sighting alone.
  • Sighting is a three stroke action, firstly take a look at where you need to go, looking for a landmark or buoy you are heading for, the second is about adjusting your angle toward the direction you want to go. Then lastly check, have you made the right adjustment and are now going in the right direction.
  • Lifting your head to sight means your legs are likely to drop, slowing you down, make sure you add some extra kick to maintain forward motion and to keep those legs high in the water.
  • If the water is choppy, try and ensure you sight at the top of a wave, you should be able to feel yourself rising on the wave, use this to then sight when at the top of the wave,
  • Lifting yourself out of the water to sigh, can be helped by entering your hand flat, rather than entering fingers first. This flat hand entry and subsequent push down will help left you out of the water.
  • If the water is calm, minimise your head lift so you keep yourself as streamlined as is possible, lifting so just your eyes are out of the water only.
  • Make sure you practice head up swimming, even in the pool you can site during a training session, just to get used to the action in a controlled environment.
  • Remember the more you sight and / or the higher you have to lift yourself to site, the more of a chance there is that you will slow down as your feet drop. Only site as often as you need to, as you get better at keeping straight you can reduce the number of times you site.
  • As you get better at sighting you can include a breath in the sighting cycle, I wouldn’t advise this until you are relaxed with your sighting. When you do this ensure you sight first then turn your head to the side to breath. Never breath then site.
  •  When choosing something to sight on and a direction to swim, always choose the largest target as it will be easier to see, especially when choppy.
0 Comments

Tips on reducing dizziness after long swims

5/8/2023

0 Comments

 
Picture
A common problem in triathlons is the dizziness you feel when you exit after a long swim and are running or walking into transition. This is caused by the rush of blood away from the head, when standing after being horizontal in the swim for a long period. Sometimes called benign positional vertigo (BPV).  It is short term and will go away, but it never helps you with a fast transition time.
So here are some simple steps that you can try, which may help you reduce the occurrence
  • At the back end of your swim, the last 50 – 100m start to use your kick more, not only with this improve your time, but it will improve the circulation of blood in the legs and feet. Reducing the possibility of a sudden change when you stand up.
  • Draft in the swim – how crazy is that, how does this help my transition times and reduce dizziness. Its well known that there are several benefits to drafting.
    1. By drafting you are using less effort in the swim, maintaining your time but also reducing the effort, which will help lesson the chance of that rush of blood
    2. With a reduced chance of dizziness you will enter transition fresher and will be quicker.
    3. Because drafting reduces your effort your bike time will be improved as you will be fresher.
  • Hydration – make sure you continue to take on fluids right up to race time. Proper hydration is crucial to perform at your best and is a possible cause of dizziness if not correct. So make sure you take on the right amount of water and sports drinks before your race.
  • Ear plugs – getting water in your ears during a swim can make you feel dizzy until the water has been able to drain out. Wearing ear plugs will lesson the affect.
  • Blood sugar levels can deop off during a long swim, make sure you eat properly before the race as you won’t be able to during the swim.
 
Take some time to try out the ideas above until you find the one’s that work for you
0 Comments

Bike M-check

5/8/2023

0 Comments

 
Picture
One method of checking the preparedness of a bike is an 'M-check'.  So called because it forms the shape of an M starting at the front hub, travelling up to the handlebars, down to the bottom bracket, up to the saddle and back down to the rear hub. .
The below list gives a more complete list of areas to examine when performing the M-check.

Front Wheel:
  • Axle nuts/quick release – tight / firmly closed.
  • Spokes all present and tight.
  • Brakes – secure and working, aligned and not rubbing against tyres.
  • Lights/reflectors – if fitted, then tight and working.
  • Tyre – check for wear, cuts and splits in the tread, and that the tyre is inflated to the correct pressure.
  • Bearings – grip rim and rock back and forth to feel for loose bearings.
  • Spin to check for tight bearings and poor alignment or buckled wheels.

Handlebars:
  • Headset/handlebar tight with no side-side play.
  • Brakes levers/gear shifters working correctly.

Chain Ring:
  • Front derailleur – working correctly with smooth changes. Wires not frayed.
  • Cranks – spinning freely with no side-side play.
  • Pedals – fitted correctly, and free from debris. Also check cleats are clean and not worn.
  • Chain – check it is well oiled and not rusty.

Saddle:
  • Fitted tight, facing in the correct direction and set at the correct angle for the athlete.
  • Free from rust, damage, cracks.
  • Tightly secure (seat post clamp).

Rear Wheel:
  • As per front wheel +
  • Rear derailleur – working correctly with smooth changes.
 
0 Comments

    Author

    Paul Murray

    Archives

    August 2023
    July 2023

    Categories

    All
    Cycling
    Running
    Swimming
    Training

    RSS Feed

Provided by

Tri-Trained.co.uk, a free service offered by Tri-Trained Ltd. Offering advice about triathlon related products and services.
About us >
​Contact us >
Privacy policy >
Terms & conditions >
Website Disclaimer >
Copyright notice >
​​Warranty >
Cancellation Policy >
  • Home
  • Swimming
  • Shop
  • Articles
    • All Articles
    • Open Water Swimming
    • Swimming drills
    • CSS Calculator
    • FTP Calculator
  • Contact Us