Triathlon Tips Sheri Schrock 2015 Tri Sports com

Triathlon Tips Sheri Schrock, 2015 Tri. Sports. com Elite Team

Triathlon – An Unexpected Journey • Sugar Lake Tri – 9 times • 2014 World Triathlon, Weihai, China – Winter training on bike trainer – Garmin to measure heart rate on bike/pace on run • 2015 World Triathlon, Malmo, Sweden – Power meter on bike – Triathlon Camp • May 2015 Triathlon Coach Certification

• Choose a race • Set goals • Allow 8 or more weeks to train • Non-swimmers: – Start w/ Duathlon. Add Tris later – Try a Relay Triathlon • Keep it simple - goggles, bike shoes, helmet, water bottle, tri shorts, run shoes – Wetsuit if the water is cold

Set Goals • Challenging and realistic • Performance oriented – Process, you can control (pace on bike/run) – Not outcome/result (1 st place) • WHY? – Enhance your motivation and focus – Makes you accountable

Training • • • 6 -8/wk - 2 swim, 2 -3 bike, 2 -3 run Sport specific – swim/bike/run Aerobic – 20 minutes plus Practice transitions (rip off wetsuit, mount/dismount bike) Carry ID (expired) or Road ID, especially on the bike

Progressive/Increase/Overload • Intensity harder is KING – More improvement (faster) in less time – Incorporate races as hard training • It’s hard to push yourself alone • Volume longer is over-rated but needed • 1 long bike and run per week • Needed for finishing

Intensity • • Adaptation = stress + REST *** Most important rule of training*** Most ignored! Next time a similar session should be easier or faster

Swim Training • Learn to breath on BOTH sides – Water may be choppy • Practice open water swimming and sighting – Lifting head causes drag (legs drop) – Look with eyes • Swim along the shore for safety

Bike Equipment • Proper bike fit is key! • Clipless pedals – System with cleats that bolt to bike shoes – More power and safer • Tri shorts vs Bike shorts for the run – Tri chamois slimmer, more flexible – Bike chamois may feel a like giant diaper! • Chamois cream • Upgrade wheels? • Flat Kit and know how to change a tire!

Tri Frame Has Different Geometry • Over 60% weight toward front of bike • Need to keep hip angle open for efficient pedaling • More comfortable, efficient and aerodynamic position while in the aerobars Diagram credit: James Hepburn

Get Aero • On a flat road with no wind: – 90% of resistance is from aerodynamic drag • 25 -30% due to bike • 70 -75% due to body • You can buy speed – Aerobar is #1 cheapest way to go fast • Gain ½ mph w/o pedaling faster • Clip-on aerobars for road bike – May need to change seat post – and stem for optimum fit – Aero helmet is #2 speed increase • or tape up road helmet

Water Bottle Options • Best: Horizontal between your arms – Faster than no water bottle! • #2 Vertical between aero bars • #3 Behind the seat (but difficult to grab) • #4 Down tube

Intermission

Bike Skills - Cornering • Inside leg high • Outside leg extend and push • Lean bike into corner – Inside hand push down on handlebar – Inside knee to frame • Keep body over centerline so tires press into road

Run Training • Cadence > 180 steps/min (counting both feet) • Practice BRICKS – running hard off the bike • Treadmill: – 1. 5 -2% gradient equivalent to pace outdoors • Compensates for wind resistance

*** Do Race Simulations *** • • • 1 -2 weeks before race 75 -100% of each distance Practice race pace/hydration/fuel Wear race gear Quick transitions WHY? – Builds confidence – On race day, you can recall this session

Strength Training • WHY? Injury prevention • After a hard session (easy days stay easy) • Off season best time to start (body not tired) – Less reps during race season • Helps maintain aero on bike – Strength and flexibility

Strength Is More than Weights • TRX – Best use of time – Core and gluts • Running drills or long interval up steep hill – Don’t run down! • Low cadence on bike (60 -70 rpm on gradual hill) – Not if you have knee problems! • Swim stretch bands

Recovery • Warm down after training • Schedule off/easy days – 1 -2/week – Easy bike or swim • Gets blood flowing in your legs day after race • Easy weeks – Every 4 th week of training and after a race • If you miss a session, it’s gone – forget it! – Don’t jam it in and compromise other hard sessions

More on Recovery • Compression socks – Improves circulation • Foam roller (free massage) – Increases circulation – Breaks down scar tissue • Mood is a good measure of recovery • Stress + inadequate rest/recovery sick, poor form, injury • Not Jacuzzi (hot dehydration)

Race Week • Eat and hydrate • Know the course – Your responsibility! – Ride or drive bike course – Drive, bike, or jog run course • Race Tats (tattoos) – Stick on #s the night before

Know Race Day Schedule • Time of pre-race athlete meeting? • Time transition closes? • YOUR race start time?

Race Day • Breakfast 3 hrs (or more) before race start – Tops off liver glycogen (not muscle glycogen) – Easily digested, low fiber carbs • Pump up tires (or night before) • Know YOUR swim course – Check landmarks – Count swim buoys • Know where your bike is! • Walk through entries/exits – Swim in/Bike out and Bike in/Run out

Transition Area Credit: Joey De Fazio

Race Rules • No outside assistance – This includes food, drinks, equipment, support, pacing – Exception: Race/Medical Officials can help! • Bike helmet – buckled – Required all times while on bike – before, during, and after event or DQ!!! • Bike bar ends plugged • No glass in transition

Transition Set-Up • Minimize your stuff • Identify your spot with bright towel/pad – Not balloons! • Layout gear in order • Attach shoes to pedals (Tri 102) – Position with rubber bands • Transition closes before 1 st Wave Start – NO RE-ENTRY!

Checklist • Tri kit • 2 sets of goggles • 1 tinted, 1 normal • Bright-colored towel • Wetsuit • Other • Watch/Garmin • Heart rate strap • Anti chafe • Sunscreen • Arm sleeves (cold) • Raincoat • Helmet • Cycling shoes/socks • Sunglasses • Water bottles • Nutrition • Tool Kit: tube, CO 2, levers, multi-tool • Floor pump • Running shoes • Race belt • Hat/visor

Race Belt • • Very convenient! Buckle or slip it on If required, wear number in back on bike Spin it to the front for the run

Intermission

Swim Equipment • Goggles • Wetsuit – Buoyancy faster!!! – Warmth – Purchase or rent • Swim cap provided by the race

Swim Rules • Wear cap provided – Can add neoprene cap under if cold • Wetsuit allowed if water 78 degrees or less • You can walk/run as far as you want! – Forward progress using the bottom is OK • Deep water: OK to hang onto boat, buoy, rope, as long as no forward progress • Any stroke is OK; treading water is OK – Breast stroke can be annoying to others • Takes up space • You may kick someone

Drafting Is Desired! • Draft off – #1 Knees – #2 Feet • Be aware – Stay on course! Source: Triathlete. com

Swim Start • Sport shield/Glide on ankles and wrists – Easy off! • Goggle straps under swim cap – Prevents them getting knocked off • Warm-up in the water before the start – Unless it’s very cold out – Swim stretch bands if cold • Waves or Time Trial Start? • Mass start – Beginners can start at side and back

Swim Course • Buoys – Count in advance – How many to the turn(s)? • So you know when to turn if it’s wavy • Site the swim exit • Save your legs kick less than normal – Except at the start – and last 50 meters

Transition - T 1 • Swim exit: Last 50 meters kick hard to return blood to legs before run up the beach • Remove wetsuit TOP during run up beach • RUN to transition – part of RACE! • Sandy feet? Sand comes off on dewy grass – Or wash off with spare water botttle • BUCKLE HELMET before un-racking bike • RUN to mount line • Mount after the Mount Line

Bike • • Stay in aerobars High cadence so legs not damaged for run Drink/eat going uphill Intake most of calories on bike – 16 -25 fluid oz/hr – 1 -2 gels/hr • Increase cadence at the end – Legs ready to run

Bike Rules • • Mount after line. Dismount before line. Pass on left No blocking Do not cross solid yellow center line for ANY reason – Penalty Referee’s discretion • Bike breakdown – Push/carry bike along course OK – Cannot abandon your bike

No Drafting! • 3 bike lengths between bikes • PASSING: 15 seconds to move out of the zone – Pass or drop back • Overtaken: Leading edge of front wheel passes front wheel of another cyclist • If overtaken, you must immediately exit draft zone from the rear – Before you can re-pass (not recommended!) • EXCEPTION: Aid station, transition exit/entry, 90 degree turn, course blockage, safety/emergency

Bike – Draft Zone 3 bike lengths between bikes

Race – Carry Emergency Equipment on Bike? • YES if Goal = Finish – Tube, 2 CO 2 cartridges, regulator, tire levers – and know how to do it! – Or seal and inflate canister

Transition – T 2 • Dismount before the Dismount Line • Slip out of shoes while riding (Tri 102) – Easier to run through Transition barefoot! • RUN through transition • Rack bike fastest direction – Bike can face either way in T 2 • Unclip helmet after racking bike • Elastic quick laces on run shoes • Slip race belt over your head

Running Race • Baby steps – Running feels different off the bike, this will pass • Walk through aid stations if needed • Shoes – Lightweight < 8 oz – Trail or road race? • How much traction? – Break in shoes • and your legs! • on hard runs

“Don’t forget to have fun!” • The other athletes are not judging first-timers. They are focused on their own race. They are usually very supportive and helpful. • If you need help just ask!

Look Good in your Finishing Photo!

Long Run Needs • Glide/Sport Shield for chafing • Hoka shoes - LOTS of padding

Compression Apparel • Training and racing • Reduces muscle vibration • Delays fatigue and improves performance • Improves circulation • Speeds recovery

Longer Race Needs • Events > 2 hrs require caloric (carbos) intake • Regular food difficult to digest at high intensity race pace • Gels and liquids easier to digest • Electrolytes • Events > 4 hrs protein intake

Triathlon 103 • Winter Training – treadmill and bike trainer • Fluid trainer has progressive resistance, similar to your own bike - builds muscle memory • Magnetic trainers and spin bikes are different

Causes of Fatigue (bonking) • #1 Drop in blood volume from dehydration Loss in circulation • Can’t deliver oxygen to muscles • Can’t remove heat – Difficult to recover • #2 Carbo depletion – Low fuel, low blood sugar – Easy to recover • Glucose, simple sugars

Hydration • • KEEP BLOOD VOLUME UP HOW? Maximize fluid uptake Need a little bit of sodium to pull the water in Sugar-free electrolyte tablets (FIZZ) – Yes, but also need glucose • Sports drinks (Gatorade/Power. Ade) – Fructose pulls water from the blood • Replace 16 -25 oz/hr

Race Nutrition • • Test it before the race! Burn 700 -1200 cal/hr Replace 400 -600 cal/hr Focus replacement during bike

Recovery Nutrition • Training breaks down muscle. Amino acids replace • Right after you finish – Anything is better than nothing! • Protein within 30 minutes – Protein drink/powder – Aids muscle recovery – Extends your window to replace carbos through meals by 2 -3 hours – Whey/casein (non-fat Greek yoghurt w/honey) • After training and racing

Cramping – Take salt tabs? • Sodium (Na) losses not a factor unless continuous stage races at altitude or very hot • Na has not been proven to prevent cramps • Predisposition to cramping – Low magnesium (Mg) – Need Mg and Na to start muscle contraction – Take calcium (TUMS) before race (3 hrs)

Power Meter (Tri 103) • Shows how hard you’re working • Independent of wind, terrain, health, fatigue, hydration

Race Distances • Sprint: 750 meter swim, 20 K (12 mi) bike, 5 K (3. 1 mi) run – Hard start to finish – Minimal nutrition – energy drink • Olympic: 1. 5 K (0. 93 mi) swim, 40 K (25 mi) bike, 10 K (6. 2 mi) run – Controlled sprint • Half Ironman • Ironman: 2. 4 mi swim, 112 mi bike, 26. 2 mi run – Pace and nutrition are key

My Favorite Races • Superior Man, Duluth – Jump off Vista boat, beautiful run along Lake Superior • Timberman, Sugar Lake – Best swim! No travel! • Apple, Sartell – Good value • Gear West Duathlon, Orono – Good value • Z Tri, Zorbaz, Pokegama Lake – If you work a Frontrunner event, you may get to race another event for free!

Sheri Schrock • 2015 Tri. Sports. com Elite Team • 2014 Triathlon All American (top 10%) • 2014 Long Course Triathlon World Championships, Weihai, China, 2 nd Place • Ironman Louisville 2013 • 2012 WORLD CHAMPION, Long Course Duathlon Powerman World Championships, Zofingen, Switzerland • Team USA, 2011 -2015

Sheri Schrock • Please contact me! • sheri. schrock@q. com • for a 20% off coupon for this awesome company – use anytime in 2015!