Initially it feels questionable if you will handle things well, but as you move beyond the bargaining & denial and accept what is going on, you find that you hold the most powerful set of tools within you to deal with an injury... YOUR body, mind, & soul.

So, the re-aligning of these powerful tools to help you heal begins. You can approach this process a lot like you do race preparation. First, a gradual return to the sports that you love becomes part of therapy. As the saying goes, “What the mind conceives, the body achieves.” If you REALLY believe that you will heal, you will give yourself a chance to get better sooner. Right now some of you are saying, “Well of course I’ll heal,” but do you believe that how we heal and what we believe in our soul is within our power?

We need to tell ourselves throughout this process to relax, stay focused, and do the rehabilitative exercises completely. Almost like a race, our mind controls what we want our body to do and within our soul we have to believe that we are getting better everyday. Create a plan and set goals, just like you would do for your racing season. Find something positive in your healing process each day just like you find something positive in each key workout and race. Above all else, find out if you have in your soul a true passion for the sport. Do you drive yourself to train because you want to, or because you “have” to?

When we are forced to step back from being a triathlete, something that is a big part of our life, we are forced to dig down and fight in a different kind of way then our typical fight to the finish line. If we take a look at those things that help us through tough training phases and key performances we will find that we can use many of these same tools to deal with injuries... Body, Mind, & Soul.

This is one of the most powerful healing tools we have. Make the belief in Body, Mind & Soul part of your healing process just like you make it part of your training and racing. Don’t be afraid to let your mind heal your body and to believe in that process deep in your soul. Is this a bunch of mumbo jumbo? I hope you won’t find yourself in a situation to have to test it, but if you do... know that you have an incredibly powerful tool at your disposable 24/7 and it does not cost you a thing to use. Just... Your Body, Mind & Soul!

Amy Kuitse is a USAT Certified coach with D3 Multisport and can be reached for questions or comments at Amy@d3multisport.com

Racing in the Heat
Dealing when the temperatures rise
by Coach Mike Ricci

Across North America, racing in July, August and early September can be challenging due to the temperature. Racing during these months usually means you are performing in hot and humid conditions. If you train in this type of environment, that is optimal for conditioning your system to the stress. For those of us coming from a milder climate there are a few things we can do to prepare to race our best to race well.

The most important thing you can do is learn your sweat rate. Before you run, weigh yourself without any clothes. Then go run for one hour, take in whatever water you need, and then come back and re-weigh yourself. Your difference in weight, plus the addition of the water or fluid you drank will give you how many pounds you lost during your run. Divide that number by your starting weight and you will know your fluid loss per hour. If you start a log, figuring out percentage lost at what temperature will help you monitor your fluid intake much better. By doing this test regularly in different temps, you will start to see how your body reacts with varying temperatures. Knowing that on a hot day you lose 2% of your body weight would be a big advantage over others who don’t keep track. You will know you need to take in ‘x’ ounces of water, which will eliminate your chance of dehydration. Of course don’t drink too much as that can cause hypnotremia – and that can be deadly.

Another idea is to hit the sauna – after your swim practice or weights is good time. Just get in there two-three times per week and get used to the heat. I know athletes that ride their trainers in the sauna but I don’t think that is necessary. One more option is to train indoors, with a long sleeve shirt on, no fan and with the doors/windows closed. If you want to take it to the next level, throw some wet clothes in the dryer and viola you have humidity too. Training with the long sleeves is something I have done with success for a number of years.

Lastly, in order to prepare yourself to race in a hot and humid environment, make sure you are properly hydrated and even add a little salt to your meals to help you retain more water. You can train with salt tablets or electrolyte pills too – these have been used successfully for years by many athletes in longer, hotter races. Whatever you do, try it in training before you try it in a race.

Just like preparing for a hilly course, we train in the hills. So, to race well in a hot environment, we need to simulate those same conditions. Don’t get caught unprepared. Use the tips listed here to help you overcome the more extreme conditions you may be faced with racing in this season.

Michael Ricci is a USAT Level III certified coach. He can be reached for personal coaching at mike@d3multisport.com.

Preparing for your A race goes beyond just the training!
By Coach AJ Johnson

If you have planned your season out correctly you have spent weeks getting ready to peak at just the right time. You may be after a prized Kona slot, or just looking for a personal best. Whatever your goal is, race specific training can help you get there. Between race websites and triathlete forums, the Internet has provided racers with a wealth of information. You can get details for each leg of the race and put the final touches on your race preparation.

You may think that all the swims are the same. You get in, follow the buoys and exit. Well, it’s not so simple. Will you be starting on the beach, or floating 20 yards out? If it is a beach start you may want to practice high knee running into the water and dolphin dives. If it is a floating start, try starting your pool sets by floating rather than pushing off the wall. What side are the buoys going to be on? If you constantly breathe to the right, and the buoys are on your left, you may have problems navigating. The obvious fix is to practice bi-lateral breathing. That way you are ready for anything. What will the water itself be like? Some races are notorious for having the swim in rivers with a strong current while others are in pristine, calm lakes and some may be in the ocean. Finally, will wetsuits be allowed? If so, then get in some open water swim practice to get used to the feel of swimming with a wetsuit. Seed yourself accordingly. If swimming is your weak point, start at the middle or back of the wave. You still want to catch a draft, but having people swim over you will leave you with a beaten up feeling. If you are a strong swimmer, don’t lose time by having to swim through the pack. Get up front, get on some feet, and cruise. Getting the swim right can be a large physical and mental boost early in the race.

Moving on to the bike there are several factors to consider. Most obvious is the type of terrain you will be racing on. Hillier courses demand more power and strength, while flatter courses mean you need to be comfortable in the aero position for longer periods of time. For the hilly courses, look at where those hills are on the course. Some courses have hills right after you come out of T1. This can be particularly difficult as much of your blood is still in your upper body from the swim. For courses that are entirely rolling, or have the hills near the end you would be wise to pace yourself accordingly. Appropriate pacing can mean the difference between finishing strong and not finishing at all.

Hills can also make timing of your nutrition difficult. You don’t want to be reaching around for a gel while trying to climb a steep grade. Nor do you want to take your hands off the bars on a screaming fast descent. Check the course map and know where you will be when you want to take in calories. If you take gel 30 minutes into the bike, and it looks like you will be on a climb at that point, think about taking it a few minutes before or after the climb. Also with terrain you should look to see how many corners there will be on the course. Lots of cornering will cut down on your average speed. Feeling comfortable cornering at high speeds will mean less energy expended getting back up to speed. What is the road surface like? Some races are on perfectly smooth, well taken care of roads. We all wish that races were on these roads, but often that is not the case. For those less than glass smooth roads you may want to consider a lower tire pressure. This can reduce your chances of a pinch flat. If you are carrying nutrition on your bike, be sure it is secured well. Several times I have seen bottles, bars, gels, spare tires and CO2’s come flying off of a bike. This is especially important if you have special nutritional considerations and carry specific items.

Now we come to the run. Again, terrain is the big consideration. Just as on the bike; hills demand strength, while flatter courses are better suited to a fast, efficient turnover. Will there be any shade? On the bike you have the wind to keep you cool, but on the run you can heat up in a hurry. Tree lined courses that keep the sun off your back are ideal, but rare. Be prepared to battle the heat. Use sunscreen, a hat or visor and adequate fluid intake to keep your core temperature down. Surface is again a consideration. Dirt roads or trails present a different type of challenge from a paved road. If there is significant portion on dirt, or if it is entirely on dirt, those 5 oz. racing flats may not be the best choice. Little rocks or sand can quickly cause debilitating blisters, so do what is necessary to avoid them. Most runs are either out and back or looped courses, but they can still have a lot of corners. One race I did last year was particularly twisty. It was on a golf cart path so you were constantly veering left and right. At the half way point my hips were hurting from all the turns I had to slow down just to get to the finish.

Finally, we have those items that cover the whole race. Chief amongst them is weather. While you cannot predict the weather two months out, some courses are noted for the amount of wind. Strength and a good mental attitude is what will get you through a tough windy bike. Early season races tend to be a bit cooler if not downright cold, while racing in August in the mid west means heat and humidity. Be prepared for the worst. To combat the cold you can use arm warmers and toe covers. In the heat, use a hat and light colored clothes to keep you cool. Many people have issues with heat. Cramping is the biggest and is best solved with nutrition. Most companies now make a product that is designed to prevent cramping, so try them out and see what works best for you. Keeping with nutrition, you should know how many and where each aid station is. Heading on to the run and thinking there is an aid station at mile one, when it really is at mile three is not something you want in you’re A race. Since most races have maps online with aid stations marked, there is no excuse not to have a plan. Finally, there is timing. No, not what method will be used to monitor your race time, but what time does your wave go off? What time does transition open? Just like planning a season, I like to start from end and work backwards. If my wave goes off at 7, transition closes at 6:45, and I want to be there when transition opens at 5:45 and it takes me 30 minutes to get there, then I need to leave at 5:15, which means a nice early 4:30 wake up. I always set 3 or more alarms. It is my biggest fear to wake up at 6:30 and miss the race. So start the day right and give yourself time to relax and take care of things. We have all seen that person racing to transition, throwing their bike on the rack and racing to the water. That is not how you want to prepare for your big day.

Planning is the key. Have a complete plan in place and be ready to execute it. So don’t let you’re A race be a disappointment because you didn’t take the time to check the small things. It is attention to details that can make all the difference.

AJ Johnson is a USAT certified coach. He can be reached for personal coaching at AJ@d3multisport.com.