Functional Threshold Power is the maximum amount of power (effort) a person can exert for an extended period of time, say for an hour.
Fitness tests are a great way to measure your improvement for any element of your triathlon training. They show you how your training is making improvements to your potential race times and this one can easily be carried out on the bike. Tri- Trained follow the British Cycling's approach for measuring your FTP and the way training zones are calculated from the results of your FTP test. Our calculator on this page will calculate your FTP and your training zones automatically, making it easy to use these zones in your day-to-day training. The following article will give you the background to measuring your FTP and explain each of the zones. This will allow you to work with your coach to develop a training plan and improve your race times. How to measure you FTP The easiest way to measure your FTP accurately is to use an indoor bike trainer. You will need a trainer that can measure and display your average power output in watts. To ensure you get a reliable for your average power. carryout the test on a recovery week. That way your body will be refreshed and able to show what it can produce and won't be exhausted from a heavy training week.
The recorded average power output can then be entered into the calculator on this page, along with your weight to calculate your individual FTP, training zones and power to weight values.
What are training zones
What are nose clips?
A small device, designed to keep your nose closed, whilst swimming. Made from various materials, such as metal, plastics and silicon or rubber. When placed on the nose they hold the nostrils closed. These will prevent breathing through the nose. Why use a nose clip?
Commonly used to help all levels of swimmers, some swimmers can have allergic reactions or irritations after swimming. Allegies to the chemicals used in some pools and bacteria of fungus in open water venues. A nose clip can help prevent these reactions. Also useful when learning to swim, when water entering the nose is a frequent occurance, preventing the early swimmer gaining confidence in the water. Also useful when kayaking, rafting or surfing and often used with a nose clip strap to prevent the loss of the nose clip. What to look for in a nose clip
Videoing yourself swimming is an excellent way to see what your stroke looks like. But, to correctly identify any weaknesses and to know how to make improvements, takes an expert eye. Tri-Trained are now offering expert analysis of your stroke by video. We will analyse your swimming technique and specify exactly which areas of your stroke would benefit from some shape changes and the specific drills to reinforce the change. Where do I start? The starting point is the videoing and getting the right shots to get the most from our analysis. This article has been written with this in mind and will allow you to get the best shots. If you then want to send this into Tri-trained and have one of our coaches give you expert feedback or, alternatively, to analyse the video yourself, I am sure this article will help.
The best place to get the right video shots is down at your local pool. Make sure you have permission to video before you start and then ask a friend to record around 10 seconds of your stroke from these angles.
The next two angles are not essential, but do give us a lot of extra information. Only attempt these shots if you have a waterproof camera! A GoPro or clone would be perfect
Summary You will need…
And don’t change your swim stroke ‘just for the camera’. Swim like you do when nobody is watching. Now you have the video what should I do? Once you have the four videos, please check you are happy with them and that you have included, if you can, all the four angles. You now have what you need to allow a coach to perform an analysis of your stroke. The last few weeks have been a real challenge and I know you are all keen to get back into training ASAP. The lock down is gradually relaxing and we are hoping that next month (July) we will back in the water, doing what we all love – SWIMMING ! Now is the time to check out your kit and perhaps update it ready for when we start. Here is a reminder of what to check and a list of kit you will need.
You do have a spare pair, don’t you? So you are prepared for anything? Make sure you adjust them before arriving at the pool, just in case. 
If you already have fins, check that they still fit your feet. Fins should fit snugly; if you can fit multiple fingers in the space between fin and skin they are too big! If fins are loose they will cause chaffing and likely painful blisters in the long run. We recommend 1 shoe size up when selecting a fin, as your feet will swell slightly during training. Look for any splits in the rubber, especially around the back of the fin. Replace them if you find any. 
Our recommendation for a good quality, general purpose centre mounted snorkel is the Finis Swimmers Snorkel. Remember that these should be cleaned on a regular basis, which can be easily done by running the snorkel through a wash cycle on the top rack of the dishwasher (without the head bracket). When looked after properly these snorkels will last a long time. Make sure to check the head band and the mouth piece for any damage regularly. Replace it if you find anything wrong. 
It’s always a good idea to use a nose clip strap, that either attaches to the bridge of the goggles or has a longer neck strap. These are used to prevent the nose clip from being lost in use. This is especially useful in open water swimming, where it would be impossible to find the clip if it falls off. Check the strap and replace it if you find any damage. Remember to regularly clean these as they tend to get stored damp in plastic cases, which can mean they are prone to bug growth. Which nose clip strap do Tri-Trained recommend? Why, our own brand-new Keep – it of course! It’s a very neat and secure nose clip strap at a modest price if you are looking for one. 
Tri-Trained can supply you with a long-life silicone swim hat at a very reasonable price. If you like, you can have your name added. 
If you want to reduce the number of pieces of kit you carry around, then consider a kickboard/pull buoy combination, these are foam boards that can be used for either role. 
Also consider the combo kick board/pull buoys explained in the kick board section above.
Check for any splits and give them a good clean, if they have been sitting in your bag for a while.
With the recommendation from Swim England to arrive at the pool ‘ready to swim’ and to change on the pool deck these become almost another ‘must have’ item. 
Use Catch-it during the warm up to remind you of the correct feel of the stroke. And throughout your training session, to ensure you get that hand entry right. Think of it as your own personal coach, gently reminding you. Keep it in your swim bag and use it regularly to keep things going well  In my 20 years of coaching swimmers, there has always been the debate on what is the correct hand entry and position throughout the front crawl stroke. I hope with this article we can simplify things and show you how you can use a simple piece of equipment to take away the worry of the hand entry, allowing you to focus on other things. Let’s break down the issues into smaller steps so we can get a better picture of all the complications.
 CATCH-it can do this and it’s so simple to use! CATCH-it can be worn throughout your training session and will put your hand in the natural relaxed cupped position and if you have a tendency to flatten the hand will give you the feedback to change and relax.
Wear it for a few sessions to get the feel of the relaxed hand before then trying sessions without it, once you have that feel. Using it now and then the remind yourself how it feels, maybe in the warm up of a training session. Simple!  M-Check
One method of checking that your bike is safe and ready for a race 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 list below will help you identify what to look for when preforming the M-check. 1, Front Wheel:
  Running
Over the winter I am sure you have all been putting in enough training to get ready for the competition season. Giving some forward planning for the race day will reduce the pressure of the day and allow you to make the most of this training. You have done the hard work, its now about eliminating those race day nerves and taking advantage of what you have achieved. We have generated a list of things to consider, which will be available on our website in the form of a checklist, so you download it to use before your race. Non discipline specific items .BT membership card If you have registered with British Triathlon and are taking advantage of any discount on entry costs, you may be asked to show your membership card. Having it with you might be an advantage. Registration pack If you have been sent your race registration pack, which might include all of your race numbers etc, you will need to bring this with you. Most of the time these are supplied at the race, but occasionally they will be sent out to you. Directions to the event An obvious thing, but I have known athletes to travel to the wrong venue. So make sure you have the address, including the post code for the sat nav. Money Again, an obvious thing, but you might need to pay for some food, or there might be a bargain piece of kit at an event shop. Waterproof Sunscreen You will be out in the sun for a while, so make sure you have plenty of sunscreen on, and that it;s applied regularly. Remember you are swimming so make sure its waterproof. Watch A good triathlon watch is nice to have and will allow you to pace the race as you have planned, it will also ensure you arrive at the start on time. Torch It may sound a mad thing, but some races start early, or you have to set the transition the night before. Having a torch will help if it's dark. Safety pins If you are not intending on using a race belt, you will need to attach your race numbers, safety pins are the simplest way to do this. Having a few pins to repair any kit issues might also be useful. Phone with charger lead Again obvious, without it how are you going to post your success ? Bringing a charger lead will allow you to charge your phone, there are always USB ports available somewhere, but you will need a lead. Blunt scissors Always a good idea to have a pair of scissors just in case. Also useful for trimming any race numbers or to cut electrical tape. Hole punch Attaching your race number to your race belt, means making a hole in the race number, doing this with a hole punch makes it a lot easier. Pre-race drink Keeping hydrated before and during your race is important, so having a drinks bottle permanently attached to your hand whilst you are getting ready for the race is not a bad thing. Bike tools Things go wrong occasionally when you transport your bike. So having the right tools available to fix these small things is handy. Make sure you don’t rely on the kit on your bike as that is for the race issues and has been packed before you come. Setting up is stressful so don’t mess with kit you have prepared for the race, use other tools. Track pump Again – punctures happen, or you may have to adjust the pressures dependent on conditions. Remember if you leave your bike in transition over night, temperatures change so the pressure will change too. Having a track pump to make things easy to correct is wise. First aid kit First aid stations are likely to be at the event, so any first aid issues will be dealt with by them. However plasters are always handy to deal with blisters, so having a first aid kit would help. Warm clothing Post racing you may be standing around for quite some time, waiting to pick up your prize, so some warm clothing to change into is a must have. Towel Either to use in transition, drying your feet after the swim, or just to dry off after the race, again a must have item. Plastic bags Used to pack any wet gear after your race, or as cover for your bike saddle when leaving it over night in transition. Toilet roll You never know, the toilets may have run out of toilet paper, so bringing your own is always sensible. Electrical tape To repair any item that might need it. More importantly to attach any gels to the bike or if you have several laps in your race, attach a strip for each lap and this will help remind you how many laps you have to go. Swim specific items Wetsuit Open water swims will sometimes be in cold water, a wetsuit will help reduce the cold, They also aid with buoyancy and may be an advantage if your swim leg isn’t your strength. Remember though there are restrictions on the use of wetsuits when the temperature of the water rises. So be prepared that you may not be allowed to wear them. Wetsuit lube Lubrication designed for use with wetsuits will help prevent rubbing and will relieve any chafed or dry skin. This will also help with sliding into and out of the wetsuit. Adding some extra lubrication to the outside of the wrists and ankles will aid removal, when the wetsuit turns inside out. Swim float Always a sensible addition to your kit when swimming open water and some events make it compulsory to have them if you are not swimming in a wetsuit. Cold water can be a shock to the system and even a strong swimmer may get affected by this cold shock. Having a flotation device with you, even when there are lifeguards available, is a smart move. Goggles Always have two pairs with you, one with tinted lenses in case its sunny and another slightly lighter for those dull days. Having two pairs also give you protection for when a strap breaks just before you need them. Remember to wear the goggles under your hat so if the goggles are knocked off in the race you won’t lose them altogether. Tri-suit You will need a costume to race in when not wearing a wetsuit, but also to have under your wet suit, for when its removed for the bike and run legs. A good quality tri-suit will dry quickly after the swim and is more comfortable than a swim suit in the bike leg. Ear / nose plugs If you suffer from water entering your ears or nose then the use of a plugs will help prevent this. If you suffer from dizziness after a swim it maybe because of water entering your ears. Ear plugs again will prevent this. Swim hat Always have two swim hats, the second to protect the goggles from being lost in the open water swim. Most competitions will supply you with a swim hat. Put your hat on first, followed by your goggles, then the supplied hat or your second hat to protect the goggles being lost. Bike specific items Bike An obvious statement, but easily forgotten when you are thinking of everything else, make sure you give the bike a check over after the journey to the competition. The British Triathlon M check is a good process to follow. Of course if you don’t have a saddle fitted that allows you to rack your bike on the rear of the saddle, then you should fit a Rak-it – BECAUSE EVERY SECOND COUNTS. Helmet You won’t be able to race without an approved bike helmet, this will normally be checked as you enter transition to rack your bike. Choice of helmet maybe better made on the day, depending on conditions. So if you have more than one helmet bring them with you in case the weather conditions don’t match the forecasts. Make sure the strap is correctly adjusted, prior to going to the competition. Bike shoes Appropriate shoes for riding on the bike are essential, attaching them to the bike to allow you to do a flying mount, is something that needs practicing so only attempt it after you get proficient. If choosing new bike shoes and intending to perform flying starts, make sure you have purchase shoes with heel loop to attach the elastic bands and with a single strap for easy fastening. Elastic bands If you have practiced flying mounts, then you will need elastic bands to hold the shoes in the correct plain on the bike. Make sure they are fine enough to break or you will add extra resistance to the ride. Puncture repair kit On the longer triathlon events repairing a puncture will be worth doing. So having some way of repairing a puncture is essential. The kit should contain –
Water bottle(s) Dependent on competition distance you may require more than one bottle, fit them to the bike so they are ready for use after the swim. Jacket The weather conditions may not be what is forecast, having a jacket with you allows you to deal with any changes. Bike lights Dependent on time of day and roads competing on, bike lights may be compulsory. Weather conditions may also require you to fit rear lights if on public roads. Bike computer If you haven’t got a watch to give you information about your pace a bike computer is an alternative you might want to consider. Sunglasses Always sensible to have glasses of some kind for the bike ride, mount these onto the helmet if your helmet allows, that way you just have to put the helmet on and your transition will be quicker. Energy bars Mount these onto the bike frame with electrical tape, or if you are using, on the race belt. Race belt Make sure you have the race belt fitted with any energy gels or bars, along with your race number. Remember for the bike leg the race number should be shown on your back. Run specific items Run shoes
Appropriate shoes for the competition you have entered, consider the distance and terrane, to make sure the shoes give you the correct fit and grip. Cap / Visor To give you some protection from the sun an appropriate hat or visor should be worn, especially if the weather is hot and a longer distance. Protecting your eyes from the sun prevents squinting, which relaxes the face muscles and reduces tension in the body, improving your run efficiency.  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.
Sighting is one of the most difficult and important things to do in open water swimming, so what are the tricks to keep on track.
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AuthorPaul Murray |
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